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The Superhero Bulking Program – Dual Pyramid Training

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Fast Track To A Hollywood Physique Guide!

Take a second and look at the picture above…

Then ask yourself which physique is more desirable for you. Keep in mind that there is no right or wrong answer. Both levels of development represent a Kinobody, and where you currently are dictates where you should begin.

Now on the left, you have a slimmer Henry Cavill at a shredded 6% body fat with exceptional muscle definition. In this photo, Henry Cavill has the Warrior Physique. If you have any fat to lose, this is where you should begin.

On the right, you have a bulkier Henry Cavill at 8-9% body fat with incredible muscle development. Here, Henry Cavill has the Superhero physique.

Depending on your natural build you may be better suited for the Warrior Physique or the Superhero Physique.

Throughout my training, I have fluctuated between both levels of physical development. However, I have found that my body gravitates towards the superhero physique more-so due to my love for food and king size appetite.

In this post, I am going to discuss the muscle building program that I like to call the Superhero Bulking Program for the man wanting to build the superhero physique. This in itself requires a much greater emphasis on resistance training to boost muscle growth to superhero status.

In addition, the superhero physique will allow for a more liberal intake of carbohydrates compared to the warrior physique.

An Amazing Superhero Physique Immediately Grabs Your Attention!

Muscle Building Workout

I have been as low as 6% body fat and absolutely shredded! It was definitely cool for a while. My face was chiseled to the bone, veins were prominent all over and muscles were constantly in a state of definition.

That being said, this state of definition can be considered a little too extreme for some people’s taste. Since adding some serious muscle and a bit of fat I have noticed more attention from the fairer sex.

As well, guys seem to be considerably more apologetic for bumping into me at clubs and bars.

Lastly, I have felt the power of a heightened sex drive from giving myself permission to be a little heavier and thus consume more carbs. This is the power and advantage of utilizing a muscle-building program and striving for the superhero physique.

The Superhero Muscle Building Workout

The foundation of the Superhero Bulking Program has always been centered around building strength in the 4-8 rep range. Simply getting stronger at key exercises guarantees an increase in muscle size overtime. The 4-8 rep range will maximize overall muscle fiber recruitment while allowing for sufficient volume to stimulate growth.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

This type of muscle-building program will account for about 75% of muscle growth. The best method for this type of growth is Reverse Pyramid Training. If you are after the Warrior Physique, this style of muscle building is all that is needed.

For the superhero physique, we need to exploit an additional training technique found in the Superhero Bulking Program. One that will allow us to carry an additional 5-10 lbs of ‘pretty muscle’ from increased glycogen storage in the muscles.

To bodybuilders, this is known as pump training or fatigue training.

The addition of pump training to a muscle-building program will give the muscles a fuller and more impressive shape. This is a necessity for acquiring the superhero body.

The best style of pump training is Standard Pyramid Training.

The combination of low volume strength training and higher volume pump training is the holy grail of adding rock hard muscle. Unfortunately, most people find one effective lifting technique and apply it all across the board to every exercise.

Consequently, muscle growth is drastically limited. We will overcome this limitation by incorporating both styles of lifting into one kick-ass superhero workout plan and program.

This Is The Best way to train for muscle gain

Reverse Pyramid Training is what is going to deliver 75% of your muscle gains. As well, RPT will build superhero strength like you would never believe. This style of lifting is best suited for compound movements with a large potential for strength gains.

The main goal of RPT is to allow you to lift heavier weights overtime within a specific rep range (4-8 reps).

The premise behind RPT is to perform your heaviest set first while you are completely fresh. This allows for optimal lifting performance and thus consistent strength and muscle gains.

For the subsequent sets, you will be reducing the weight by 10%. The reduction in weight after your heavy set is a key component of RPT. This will ensure that you don’t overstress your nervous system from heavy lifting.

Rest between sets should be long, 3-4 minutes. We are striving for maximum performance; not fatigue.

Lastly, each set should be pushed hard. Aim for as many reps as possible without failing on a rep.

This type of lifting triggers myofibrillar hypertrophy, which is an increase in the size of the actual contractual filaments of a muscle. Building muscle this way is a slow and steady process. It takes time and you won’t see results overnight.

The good news is that with this muscle-building workout, the muscle you build will be very stubborn. Once it’s gained it won’t want to leave you.

You can take a few weeks off lifting and you’ll hardly experience any muscle atrophy. Not to mention, you could cut your workout volume by 1/2 or 1/3 and maintain your muscle gains indefinitely.

Lastly, this type of muscle gain is very resilient during fat loss phases. As long as you lift heavy a couple times per week you will have no problem maintaining all of your ‘hard-earned muscle.’

This Is The Second best way to train for muscle gain

The other component of the Superhero Bulking Program is going to be standard pyramid training.

This will cover the other 25% of your muscle gains, will deliver one heck of a muscle pump, and will create a super glycogen compensation effect. You will be depleting a fair amount of muscle glycogen with this type of training.

As a result, your body will adapt by storing more glycogen in the muscles to better handle future training. This extra glycogen will make your muscles bigger and fuller.

As well, this type of lifting triggers sarcoplasmic hypertrophy. This is a type of muscle growth which leads to increased fluid in the muscles.

The good news is that this type of muscle growth comes rather quickly. A few weeks of this type of lifting and you should notice that your muscles have a bit more size.

The downfall is that this type of lifting doesn’t have any profound effect on strength or power.

As well, this type of muscle gain can be considered temporary. If you go on a two-week vacation and don’t workout you will gradually start to notice your muscles flattening out. Think of this type of training as the cherry on top of your overall workout routine.

It will give your muscles a more visually impressive look when stacked on a heavy lifting Reverse Pyramid Training routine.

With Standard Pyramid Training the goal is to really fatigue your muscles and maximize volume. For that reason rest between sets should be short, 30-60 seconds top.

You should also be performing several sets, 4-6 would be ideal. You want to be using the same weight for all sets with Standard Pyramid Training. Your first set should be around 12 reps. As fatigue sets in on your subsequent sets, you will be performing less and less reps.

For that reason, I recommend doing 12, 10, 8, 6 reps. To maximize total depletion and glycogen super-compensation you can add two more sets of 6 reps.

What About A Supplement Protocol For The Muscle Building Program?

I recommend using a creatine supplement if you are going for the superhero physique.

By supplementing with creatine you will easily be able to gain 5-7 lbs of lean mass and you’ll get a nice boost in strength and power.

I recommend taking about 5g of creatine monohydrate per day. On workout days take it after training.

Muscle Building Workout – Dual Pyramid Training

Chest & Triceps (Monday)

  • Incline Barbell Bench Press: 3 sets – 5, 6, 8 reps (RPT)
  • Flat Barbell Bench Press: 2 sets – 6, 8 reps (RPT)
  • Incline DB Flyes or Cable Cross Overs: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
  • Skull Crushers: 3 sets – 6, 8, 10 reps (RPT)
  • Rope Extensions: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

Back & Biceps (Wednesday)

  • Weighted Chin-ups*: 3 sets – 5, 6, 8 reps (RPT)
  • Cable Rows: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
  • Bent Over Flyes: 3 sets x 8-12 reps (1-2 mins rest between sets)
  • Incline DB Curls: 3 sets – 5, 6, 8 reps (RPT)
  • Cable Rope Curls (hammer grip): 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)

*Make sure you use an awesome weight belt that won’t get in the way of your training.

Shoulders & Legs (Friday or Saturday)

  • Seated DB Shoulder Press: 3 sets – 5, 6, 8 reps (RPT)
  • Hang Cleans or Sumo Deadlifts: 3 sets – 5, 6, 8 reps (RPT)
  • Lateral Raises: 6 sets – 12, 10, 8, 6, 6, 6 (Standard Pyramid)
  • Pistol squats or Bulgarian Split Squats: 3 sets x 6 reps (2 mins rest between sets)
  • Standing Dumbbell One Leg Calf Raises: 3 sets – 12, 10, 8, 6
If you want to see how to do these exercises, check out my free Exercise Tutorial Vault here.

 

Workout Notes

RPT = Reverse Pyramid Training.

Your first set should be an all-out effort stopping one rep short of failure. For the following sets the weight should be reduced by 10% of total weight and reps should be increased by 1-2.

Rest between these sets should be long, 3-4 minutes.

Standard Pyramid you will be using the same weight for all sets.

Rest between sets will be very short, 30-60 seconds. This will cause cumulative fatigue which is why the reps pyramid down on each set. The last 3 sets you will be performing 6 reps with the same weight. If you are unable to perform 6 reps on your last two sets then rest a little longer.

You can customize this training to your current physique. If you don’t want to add too much size to your chest then you can just perform the heavy lifting and forgo the high volume standard pyramid.

For example, I do the high volume standard pyramid training on my shoulders, biceps, and triceps. Chest and back I just do reverse pyramid training.

This will allow you to build up your physique to the perfect proportions based on your genetics and current development.

Want A Complete Program To Reach Your Ideal Physique?

If you’re going for the Warrior Physique, I highly recommend checking out my best-selling program, The Warrior Shredding Program.

However, if you’re looking for a program to maximize muscle gains without adding fat and maintaining a low body fat, then I’d recommend my very popular program, the Superhero Bulking Program.

Muscle Building Workout Plan

Your Kino Question For The Day: Have you ever tried combining Reverse Pyramid Training with Standard Pyramid Training? What did you learn from reading this post? Let me know in the comments below.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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