The Shrink Wrap Effect

The shrink wrap effect is an advanced technique that I first read about in Visual Impact Muscle Building. It allows you to maximize muscle tone!

Checkout the results I got from utilizing this little known trick in the video below:

As you can see my skin is literally shrink wrapped around my muscles. This makes for a very impressive look. So what is the shrink wrap effect? The problem is that when most people diet down they end up dropping fat faster than their skin can keep up. So when they finally hit their goal weight they never look as good as they hoped. This is because their skin lags behind and this will blur definition.

In order to look really sharp you need to maintain your body size for a period of at-least a few weeks and possibly more depending on how much weight you lost. After your skin has tightened up and adapted to your smaller body size you will look much better. However this alone will not accomplish the shrink wrap effect. The next step is to switch to a high volume, pump style workout routine to quickly maximize the size of your glycogen stores in your muscles over a period of a few weeks. The result will be incredible.

Sample Pump Up Chest/Delts/Tri’s Workout

Incline Bench Press: 4 x 8-12 reps (60 seconds rest between sets)

Flat Barbell Bench: 4 x 8-12 reps (60 seconds between sets)

Machine Flye’s: 4 x 8-12 reps (30 seconds between sets)

Machine or Dumbbell Shoulder Press: 4 x 10-15 reps (60 seconds rest between sets)

Lateral Raises: 4 x 12-15 reps (30 seconds rest between sets)

Skull Crushers: 4 x 10-12 reps (60 seconds rest between sets)

Cable Rope Extension: 4 x 12-15 reps (30 seconds rest between sets)


You will notice that this workout will cause a lot of fatigue and you will have to go pretty light. This fatigue is crucial for fully depleting your muscles glycogen stores. Your body super-compensates to high volume workouts by storing more glycogen in your muscles. This will cause your muscles to fill out rather quickly and give your muscles that shrink wrap effect. High volume workouts are very effective for a short period of time. 3-6 weeks at a time. Unfortunately very little real muscle growth occurs from high rep, pump up training. Therefore you should spend most of your time lifting heavy and utilize high rep training for a few weeks when you want to shrink wrap your skin around your muscles.

For more information about the Shrink Wrap Effect and the best techniques to achieve it I highly recommend investing in Visual Impact Muscle Building. A must read for any kinobody reader.

click me


  1. Dustin

    Damn man looking at your body makes me depressed. I am same height as you and about 150 pounds. Pretty much no muscle on me.. Looking at your video gets me motivated to start working out. What supplements do you suggest to get me going? I’m already a conscience eater and know whats good for me diet wise. I just that little oomf to get me going and be able to see some results quick so I stick to it. I don’t like being this thin anymore.

    • Greg

      I don’t really use supplements. Only branched chain amino acids when training fasted. If you want to add some size start lifting and creatine is helpful.

  2. Kevin

    ok dude this is hard to kind of put my finger on. I’m just trying to basically tone out my muscles and shrink-wrap my skin really tight over my muscles. However, I’m really not understanding all this information because I’m not a professional body builder kind of a guy but if you could. Would you please at least define what sarcoplasmic muscle growth is to me and could you give me a couple example exercises that help with increase or completely depletes sarcoplasmic muscle growth to me. I’ve watch the shrink wrap effect video at least a half of a million times and I don’t understand it. Thanks in advance for all the support if you do get back to me that is!

  3. Matt

    Hey, so I’m kind of a calisthenics guy, but I also want to follow the visual impact routine. Do you think it would be ok if I alternate between the VI routine one week and do calisthenics the other week? I don’t mind if it takes a bit longer.

    • Greg

      That wouldn’t work well! It would be hard to make consistent progress if you’re switching the routine every week. Better to implement some bodyweight movements into your weekly routine.

  4. Jaiden

    Should I take a protein shake if I can’t consume my daily protein intake? Will long periods of using protein shakes be bad for you?

  5. Andy

    I know the Rusty suggests drinking two large glasses of milk with chocolate powder added to them after a workout, but is this as good as a protein shake? Also, how many calories and protein does this roughly give?

  6. Alan

    Should I follow what Rusty suggests by grouping similar muscles together into splits e.g. Monday is chest, tricep and shoulders, or should I split my muscles into days e.g. Monday is chest, Tuesday is arms, etc? What do you think is more effective? Also, how many exercises do you recommend per muscle if it was the latter?

  7. Tobias

    Hey Greg,

    I’ve been reading your studies the last couple of days and think it sounds really great. I have a question though. I’ve been exercising the last couple of years by using only freeweight exercises to just stay at my level. Now I want to increase my strenght and become stronger and slightly bigger. I’m 184 cm and my weight is 75 kg and I would like to round 80 kgs.
    Which of your 2 programs would you suggest? I’m a little confused whether I should go for The Shredding Program or the The Greek God Program.

    Thanks in advise!

    • Greg

      I cover it in the 5 roadblocks to building muscle report. It should be on the side banner of the site. If it’s not, you’ll have to go to a different post and it will come up on the side bar

  8. Kristen

    Good morning, Greg! Hope you’re doing well! I finally decided to give the Shrink Wrap Effect a try. I was wondering what your cardio adjustments were. I only have a few weeks left, and I’ve only done HIIT one or maybe twice a week so I wasn’t sure if that was enough cardio during this phase. I wasn’t sure if was I supposed to do the Steady State either because Rusty only mentions doing sprints for 15 mins. Thank you for your time, and I hope you have a great day!

  9. Kristen

    Good afternoon, Greg! I hope all is well. I decided to give the Shrink Wrap Effect a try because I’m so impressed with your results. I only have a few weeks of Phase 1 left, and I’ve been unsure how many days I should do cardio. I’ve been doing the 15 min sprints twice a week, but I wasn’t sure if I should add any steady state or if I should wait all the way until Phase 3 to start incorporating that. What would you suggest? Thank you so much! Hope you have a great day!

      • Kristen

        Hey Greg! Hope you had a great weekend! Now that I’m doing Phase 2, is it a good idea to reincorporate steady state after the 15 min sprints? I’m doing 10 mins of steady state since I’m not in the cutting phase yet. I noticed after both days 1 and 2 he suggests that you do the sprints so then I would be doing the sprints and 10 mins of steady cardio at least 4 or 5 times a week. Is that correct? He’s not very specific about the cardio portion so I was just curious. Thank you so much!

  10. Klaus

    Hey Greg, I’ve been doing phase 3 for a month now. I was wondering when or how do I know when its time to switch my workouts to focus on sarcoplasmic growth? Thanks man

  11. Kyle

    I wonder how you shrink-wrap your abdominal area. I’ve understood the main principal which is high set low rep as long as you desire and then going low set high rep a few weeks before beach season or whatever.

    • Greg

      Well as long as you’re adding size to your entire physique while staying lean, then naturally your abs will become more shrink wrapped because the skin will tighten everywhere.

  12. Toni

    Loving your philopsophy bro but I have a concern. Can I get strech marks from this, how long can I maintain that form and how to prevent Strech marks if it does

    • Greg

      No you won’t get stretch marks from this as long as you don’t go too high in calories. If you’re not gaining any fat then you won’t get stretch marks. ANd this can last a while if you do it properly.

  13. Gab

    Hey! I was just wondering about the diet during the shrink wrap phase. Did you keep calories insanely low like Rusty says for phase 3? (8-10 x target bodyweight) Or just low or maintenance? This is just during the shrink wrap.


    • Greg

      Maintenance is usually around 14-16 calories per pound of bodyweight if you are reasonably active.

  14. Ben

    Can I start doing pump training as soon as I finish dieting? I’m currently dieting down with the Warrior Shredding Program.