Kinobody Review

Kinobody Review: How Does Kinobody Work?

This Kinobody review will break down Kinobody programs‘ training strategy and why it attracted me from the moment I found Greg O’Gallagher online.

Train 3 times a week, lift heavy, spend 45 minutes or less in the gym, and still enjoy living your life while eating food you love without being the weirdo who carries his/her meal prep lunch box everywhere he/she goes.

But how does Kinobody work so well?

Training Frequency

You train 3 times a week but you go heavy every time or as Greg calls it “No pish posh”.

When you train more than 3 times a week with heavy weights you overburden your nervous system and your next workout will suffer so recovery is very important.

This will give you enough rest so that you can come back for your next workout ready to add a few more pounds to each exercise.

Greg does mention that you can add cardio such as walking on your off days or even add one day of high intensity cardio during once a week to accelerate fat loss.

Reverse Pyramid Training

The Kinobody program uses RPT (reverse pyramid training) as a way to increase strength and increase muscle mass.

If you’re used to regular weightlifting workouts, then you’re most likely following the standard pyramid of training.

This is where you start lifting light with high reps and on the next sets increase the weight while you decrease the number of reps.

The problems with this style of training is that by the time you get to the last set you’re already fatigued and you’ve yet to lift your heaviest.

With Reverse Pyramid Training you do the opposite.

Of course, you always want to warm up with some light weight for a couple sets just to get your blood flowing.

You take advantage of the fact that you’re fresh and have more strength on your first set, so this is when you do your heavy set for about 4 – 6 repetitions.

This will allow you to lift heavy, increase your strength, and your muscle mass.

Compound Movements

Kinobody focuses on key lifts that hit the muscles that make you look more masculine.  This means there’s a lot of compound movements involved with very little isolation.

Since compound exercises involve more muscle groups and joints, they can be used to move heavier loads.

Putting more stress on the body with compound exercises has been shown to create higher hormonal responses, which leads to more muscle growth.

The workouts emphasize more of the upper body which includes exercises that target the chest, back, shoulders, and arms.  

There is some leg work involved, however, it is not as prioritized because Kinobody specializes in getting you a “Hollywood Physique”.  

You’re not looking to look like a bodybuilder.  You’re aiming for good muscle size with definition.

Hypertrophy

There are 2 types of muscular hypertrophy:  Sarcoplasmic and Myofibrillar

Hypertrophy means muscle growth and the way you train has a lot to do with how you look and how strong you get.

Sarcoplasmic Hypertrophy

Sarcoplasmic hypertrophy means you’re increasing the volume of sarcoplasmic fluid in the muscle cell, with no actual increase in muscular strength.

Think of the pump you get when training arms for a while. 

This kind of hypertrophy is what bodybuilders tend to focus on when maximizing overall size of their muscles.

This adds to muscle volume, but does not grow muscle fibers, resulting in less functional mass and a reduction in relative strength.

So you’re basically training the muscle for no other reason than to increase its size visually by increasing the amount of fluid it can hold, but you’re not increasing the density of the muscles fibers.

Myofibrillar Hypertrophy

Kinobody emphasizes myofibrillar hypertrophy.

With Myofibrillar hypertrophy think strength and powerlifters.

When training for Myofibrillar hypertrophy, the contractile proteins in your muscles (actin and myosin) increase in number and add to the actual strength of a muscle, as well as a small increase in the size of the muscle.

This means your muscles will grow bigger and stronger (so it’s not just for looks).

In layman’s terms, your muscles become more functionally strong and slightly larger in size, due to an increase in cells recruited.

This is how Greg O’Gallagher is able to lift so much weight in relation to his size.

And when you lift heavy, your body has no choice but to grow.

Nutrition

If you’re not familiar with intermittent fasting, it’s a way of eating where you stick to a time frame or eating window but it’s not considered a diet because it doesn’t tell you what to eat specifically.   

Watch the video below where I break down why it makes sense to use intermittent fasting when you want to get lean.

There are different approaches to intermittent fasting and they all work as long as you commit to one, but this Kinobody intermittent fasting guide lays out the most effective approach for myself and I want to share it with you.

Which Kinobody Program is right for you?

I hope this Kinobody review gave you a more in-depth look at how these programs can increase muscle size, definition, and strength.

Whether your goal is to aggressively lose fat, get shredded like a Warrior, add more mass like a Greek God, or look incredible like a Superhero, there is a program available for you.

I’ve written a Kinobody review for all these programs so that you can get a “behind the scenes” look at each one of them.

Not sure which program would best fit your goals?  Just take the Physique Quiz.

It takes one minute and it is based on your current fitness levels and the physique you want to have.