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Message
re: Kinobody Programs
Posted on 3/21/21 at 7:54 pm to numptythrubbers
Posted on 3/21/21 at 7:54 pm to numptythrubbers
A/B to start, once you start running into a stall you can switch.
1
Posted on 3/21/21 at 11:40 pm to lsu777
Ah thats a good idea, nice. See how long I can keep it up. We've just been told were expecting twins so lifting may fall down the priority scale soon!
Posted on 3/22/21 at 12:54 am to numptythrubbers
You gotta make it a priority, even when you’re getting your arse kicked.
Posted on 3/22/21 at 1:27 am to GeorgeTheGreek
Yeah I mean fitness will alway be a priority, just might have to switch to bodyweight only and/or shorter workouts for quite a while. Definitely gonna be getting ny arse kicked, 1 baby was rough enough!
Posted on 3/22/21 at 7:39 am to numptythrubbers
quote:
We've just been told were expecting twins so lifting may fall down the priority scale soon!
man....good luck. I got 3 boys under 10 and it is hard, but if you make it a priorty you can do it. Like you said, if nothing else, get a set of rings, a pullup bar and a weighted vest and you can make big progress.
Posted on 3/22/21 at 7:47 am to lsu777
Yes exactly, thanks. I still quite like the simplefit.org workout program so could always use that as a minimum workout to go off. Smashing that with a weight vest could do wonders! Might even just switch to it now..
This post was edited on 3/22/21 at 8:01 am
Posted on 3/23/21 at 7:52 pm to lsu777
What are y’all doing for the build up sets?
I’ve been doing 2x12 at moderate weight- but didn’t know if that was limp dick?
I’ve been doing 2x12 at moderate weight- but didn’t know if that was limp dick?
Posted on 3/23/21 at 10:30 pm to subMOA
quote:
What are y’all doing for the build up sets?
I’ve been doing 2x12 at moderate weight- but didn’t know if that was limp dick?
As in warm up?
I do a circuit of
Pushups, chins, bodyweight squats to start after doing my shoulder mobility. I do three circuits progressing in reps weekly.
I then start with bar and do 10 reps, go to 95, 10 reps, 135, 185, etc etc. Depending on exercise.
I start dropping reps to 8 at 185, 5 at 225 etc etc, but all depends on the exercise. I certainly ain't doing that on press lol
Posted on 3/24/21 at 6:42 am to lsu777
That’s a LOT of warm-up sets. I’ve just been doing two sets at half weight.
Posted on 3/24/21 at 6:49 am to amgslg
Yep- that’s what I was getting at.
O’Gallagher says 2-3 buildup sets, but it’s not clear what he really meant.
Lean Gains said:
Which I took to mean about half of your first set (heavy weight) 2-5 sets of 3-6 reps.
So I settled on 2 sets of 12, slightly below half of my heavy weight.
O’Gallagher says 2-3 buildup sets, but it’s not clear what he really meant.
Lean Gains said:
quote:
Warm-up: 2-5 sets at 40-67% of your first set x 3-6
Which I took to mean about half of your first set (heavy weight) 2-5 sets of 3-6 reps.
So I settled on 2 sets of 12, slightly below half of my heavy weight.
Posted on 3/24/21 at 7:09 am to subMOA
quote:
O’Gallagher says 2-3 buildup sets, but it’s not clear what he really meant.
He recommends 60%x5, 75-80%x3, and 90%x1 of your heavy set, if you want absolute numbers.
You can maybe do more reps on the light sets, just don’t get fatigued. The 90% set gets you physically and mentally used to the heavy weight without fatiguing you. That way you’re not going from doing say 110 lb x 12 bench press then doubling the weight to 220 and trying to grind out 4-5 reps. It can be a shock
This post was edited on 3/24/21 at 7:19 am
Posted on 3/24/21 at 8:22 am to whiskey over ice
Some of yall are much younger than me, but I also believe in sacrificing maybe a tad of top end strength for making sure I am properly warmed up.
I believe as mentioned both Greg and Martin recommend somewhere between 3-5 sets. I usually am at the top of that.
Let's take for squats for example, let's say I have 300 for the day
After mobility -
Do a bodyweight circuit-3-4 rounds that includes bodyweight squats with a pause and explosive concentric phase. Prolly 30-50 reps total in a 5 min span
Get under bar
45*10 with pause
95*10
135*10
185*8
225*5
275*3
This is how I personally do it. The warm up is nothing more than extra hypertrophy work and just builds up work capacity. Sure you might have to back off the strength sets at first until you build the work capacity, but it eventually catches up.
I'm 38 and have been lifting for close to 25 years now, on and off. I tend to try and lift like I'm 50 when it comes to the warm up so that I can still be lifting at 50.
I have not had a major injury from lifting. In 25 years I have had a strained hamstring in HS from baseball and I did pinch a nerve in my back that every once in a while can cause me to need an adjustment. But overall I have remained very healthy and the back thing really wasn't from lifting.
I preach getting stronger in certain rep ranges in here, but make no mistake form, mobility and injury prevention are 1a, 1b, 1c at all times and I do not sacrifice them for weight increase. If I have to grind a rep, well I haven't earned the right to move up in weight. Last rep needs to look exactly like first rep.
I believe as mentioned both Greg and Martin recommend somewhere between 3-5 sets. I usually am at the top of that.
Let's take for squats for example, let's say I have 300 for the day
After mobility -
Do a bodyweight circuit-3-4 rounds that includes bodyweight squats with a pause and explosive concentric phase. Prolly 30-50 reps total in a 5 min span
Get under bar
45*10 with pause
95*10
135*10
185*8
225*5
275*3
This is how I personally do it. The warm up is nothing more than extra hypertrophy work and just builds up work capacity. Sure you might have to back off the strength sets at first until you build the work capacity, but it eventually catches up.
I'm 38 and have been lifting for close to 25 years now, on and off. I tend to try and lift like I'm 50 when it comes to the warm up so that I can still be lifting at 50.
I have not had a major injury from lifting. In 25 years I have had a strained hamstring in HS from baseball and I did pinch a nerve in my back that every once in a while can cause me to need an adjustment. But overall I have remained very healthy and the back thing really wasn't from lifting.
I preach getting stronger in certain rep ranges in here, but make no mistake form, mobility and injury prevention are 1a, 1b, 1c at all times and I do not sacrifice them for weight increase. If I have to grind a rep, well I haven't earned the right to move up in weight. Last rep needs to look exactly like first rep.
Posted on 3/24/21 at 11:46 am to lsu777
Thank you for posting that. I am at stage where that advice needs to be heeded. Especially the bit about earning the right to move up weight. If in doubt, reset and enjoy the process. Thanks
Posted on 5/17/21 at 9:51 pm to lsu777
What does this program have for off days? 3 days a week without repeating any muscle groups worries me a little. I thought the standard advice was each muscle group twice per week.
Posted on 5/17/21 at 10:26 pm to HurricaneDunc
Well this is a minimalist type program that focuses more on intensity rather than volume. Off days are nothing but an hour of cardio, preferably something outside.
If you are looking more for a 6 day a week program that is true BB style, I suggest more of john meadows type programs.
Still make great gains on kinobody programs, but not gonna be as fast as 6 days a week.
If you are looking more for a 6 day a week program that is true BB style, I suggest more of john meadows type programs.
Still make great gains on kinobody programs, but not gonna be as fast as 6 days a week.
This post was edited on 5/17/21 at 10:39 pm
Posted on 5/19/21 at 10:04 pm to lsu777
I’m more 4-5 days a week, but no cardio. Suppose kino would work if I added a day a couple days or cardio and abs.
Posted on 5/20/21 at 7:59 am to HurricaneDunc
quote:
I’m more 4-5 days a week, but no cardio. Suppose kino would work if I added a day a couple days or cardio and abs.
yes, but there is nothing special about the program in general. It justis a really great fundamental program because it focuses on strength in the big lifts to build aesthetics. It has a proper progression with the rpt scheme and it keeps the volume and frequency managable for the natural trainee trying to cut fat.
Biggest thing for you is going to be diet. Cardio isnt going to do much of anything to change your physique if diet isnt where it needs to be.
what i suggest is this, try kino with cardio 2 days with the abs as you said. Make one of the cardio days a easy conditioning day and one a hard conditioning day. hit abs hard. Do this for 12 weeks.
for those 12 weeks hit your macros as laid out for the program you are doing. Do that and you will have fantastic results.
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