re: Kinobody: Fake or legit?

What yoga routines you doing Sab?

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I'm interested in starting one of the Kino programs, most likely Greek God.

But...mentally, a 3 Day split is tough for me....I currently lift 5 days, and I hate rest days. I just don't feel as productive and feel like a lazy slob even though my nutrition may still be good.

I also hate doing cardio...but I would obviously do it to get results if needed for the program..

Anyone else struggle with rest days?

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i Struggle with it too especially with having a garage gym. ALl of the kinobody programs/diet are setup to factor in an hour of activity 6 days a week. Greg suggest yoga, heavy bag work or some type of sport on off days.

I personally do jump rope and heavy bag work when on a 3 day a week program.

but if you are struggling with it setup do something like this

monday- kinobody day 1
Tuesday-kinobody day 3
Wednesday- conditioning work or bodyweight skillwork/yoga
Thursday- kinobody day 3
Friday- strongman or bodyweight only day

the ole dinosaur training programs by Brooks Kublik is kind of where i got that from.

He had his guys do

Upper day
Lower Day
conditioning day outside
Bodyweight skill day
Strongman training day

he always said it was his most effective setup because it allowed you to get the weights in and progress early in the week. Get the conditioning done then you get to end the week doing cool as shite. Everyone would put the work in on the first three days cause they wanted brooks to let them do the last two which were fun days. Plus it left you feeling good about training cause you ended the week on fun stuff.

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monday- kinobody day 1
Tuesday-kinobody day 3
Wednesday- conditioning work or bodyweight skillwork/yoga
Thursday- kinobody day 3
Friday- strongman or bodyweight only day

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Nice!

So he uses Rest Pause Training, which I have not done before. he talks about an Activation Set of 12-15 reps, but in the 3 Day Split sets are like this:

3 Sets - 4-6, 6-8, 8-10

Is he saying to a 12-15 rep activation set, then rest for 20 seconds then do 4-6 reps, rest for 20 seconds then do 6-8 reps, etc???

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So far I am finding that I may need to add to it a bit, especially on the cardio days.

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why? trust the program, just get an hour of activity in during rest days.

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My question is, can I add body weight stuff such as Mini Murph style workouts on my cardio days? Or will that affect my lift days?

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My question is why would you ever want to do a workout like murph when it doesn't support the goals you have?

If you want to do crossfit style workouts then look in the greyskull thread and look at their conditioning books i have linked. Put a 12 min time cap on any of the listed workouts and get hot.

but last thing you want to do is go do some exhausting drawn out workout.

lsu777, do you have any links to the Leangains stuff? I went to the leangains website, but it seemed to be a confusing mess of information.

Is that link for leangains or kinobody?

Sample setup per LG

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast


Wait, so the BCAA’s preworkout DO NOT break the fast????

If that’s the case then I have been technically fasting from 7pm-1pm everyday...

I thought bcaa’s / preworkout broke your fast

Can you clarify 777?

Looks good. Yes bcaas break fast but not enough to worry about. Don't sweat the small stuff.

Most working guys would be on something like this

12pm- first meal. 25% of daily calories. Protein, veggies and small amount of carbs(10%).


4pm- second meal, 25% of calories. Protein, veggie, 25% of daily carbs

5:30-7- to and from gym and training

7:30- dinner 50% of Cal's, rest of macros.


But don't stress too much over every little thing. Like rest day is opposite, first meal contains 60% of Cal's and all carbs.

Focus on two three things
1)eating window, keep it consistent
2)overall calories for the day
3)protein

Then lift heavy as frick and you will make gains. Everything else is just optimization of the diet and makes up in total less than 10% of total results.

And yes I prefer leangains to kinobody for most people. If you are somebody that hates squats and deads and honestly don't truely like to lift, kino is the way to go. If you are looking to rid your life of frickarounditus in the gym and free up time for other things while still setting prs, leangains is for you.

Each program has their target audience. Kino is a stripped down version of leangains and the creator was a former lg client. Kino's focus is strictly on strength in the upper body and upper body aesthetics. Kino is essentially for those that don't like the gym but want results.

Lg is about getting strong as frick and looking good. But also setting those records in the big lifts. Lg is not gonna worry about your fricking bicep shoulder tie in and how it looks, just stronger mother fricker is pretty much the Moto.