If you are somewhat familiar with the Kinobody types of physiques you probably know that there are three of them. There’s the Warrior, the Greek God, and the Superhero.
The Kinobody Superhero Bulking Program is the ultimate level of muscular development you can achieve naturally, according to Greg. The guys in this physique category are really big, but they still have that aesthetic loo.
You’re looking at guys such as Chris Hemsworth (in Thor) or Chris Evans (in Captain America). These guys built a solid 30 to 40 pounds of lean muscle mass. So if you are after that look as well, the Kinobody Superhero Bulking Program might be the road you want to take.
What is Kinobody Superhero Bulking Program?
The Superhero program is basically a training program for advanced lifters. We’re talking about guys who have at least 3-5 years of solid training experience and a good foundation of muscular development.
At that stage, you may find yourself in a place where you can’t build muscle mass that effectively. Which is perfectly normal. The more advanced you are, the more and more difficult it would be for you to put on size. Especially if you are trying to stay relatively lean as you do it.
That’s when Kinobody Superhero Bulking Program comes into the picture.
(How) Does it work?
Greg’s philosophy with this program is that once you’ve reached a decent level of muscular development you need to focus on a couple of muscle groups at once in order to make them grow. You can’t build everything at once.
The program is divided into 4 different sections, which are essentially 4 different workout routines. Each of these sections will put more emphasis on certain muscle groups while maintaining the others.
So the first phase will focus on developing the chest and the back, while you are still hitting your legs, arms, and shoulders enough to maintain the size you have.
As you may know, maintain muscle mass isn’t nearly as hard as building new muscles. So the amount of time and effort you will put into your lower body, arms and shoulders is pretty low. One quick way to make sure you are not neglecting these body parts is by making sure your strength levels remain the same.
So during the 2 months, you’re focusing on the chest and back, make sure you can still move the same weight as before on all your other exercises.
Of course, how the chest and back exercises you want to get stronger and have your muscles adapt to a higher resistance level.
On the second phase, you will be focusing on the shoulders. This small muscle group can make a ton of difference in the way you look. Most guys have under-developed shoulders, so having your shoulders really pop, will add a ton of bonus points to your overall look.
During this phase, you want to maintain the strength you gained during the previous phase for your chest on back.
In the third phase, the focus is shifted to the biceps and triceps. After this phase, you should have a much bigger and impressive overall upper body. All your major upper body muscles should be better developed and stronger.
The final stage which is really taxing if you ask me is to hit every upper body muscle group really hard each workout. So the focus is on everything at this point. You want to squeeze each and every muscle group each time you’re in the gym.
Each phase lasts for 2 months, so this will be an 8-month program.
Surprisingly, there is no dedicated phase for the legs. You will still hit your legs, but Greg feels that you really don’t need to focus on the lower body that much in order to achieve that Superhero look.
Reverse pyramid training
When it comes to training style we know that Greg’s a big fan of the reverse pyramid training, so all the workouts in this program are based on that particular training method.
So with all the exercises, you will do your first set with the highest possible weight you can work with. And then on all the next sets, you will gradually be dropping the weight down so you can still get in the same amount of reps or even increase the number of reps.
I think this comes down to personal preference. As long as you focus on getting stronger you will be fine. So you can do straight sets or the regular pyramid style of training if you prefer.
Just try to get stronger over time and keep your rep ranges between 6 (for the heavyweights) and 12 (for the lighter weight).
Rest-pause rep technique
Another key aspect of the Kinobody Superhero Bulking program is the rest-pause technique.
This is a great way of putting, even more, stress on the muscles. Actually, you can overload your muscles using this technique even if you don’t really up the weight that much. What you are basically doing with the rest-pause reps is to increase the time under tension for your muscles, which is a great technique for building more strength and size.
Lastly but not least, there’s the nutrition aspect as well. Which is really important by the way.
In order to grow bigger, you will need to be in a caloric surplus. It is as simple as that. But you want to be in just the right surplus in order to stay lean as you get bigger. Ideally, you should be eating around 10% more calories than your maintenance level.
To do help you achieve that, the Kinobody Superhero Bulking program is using a variety of different techniques. You will be alternating between high calorie and lower calories days or do intermittent fasting.
Greg really does get creative with the nutrition part, I have to give him credit for that. His diet plan looks like it has plenty of scientific research behind it and it maximized muscle growth while minimizing fat gains by simply increasing insulin sensitivity.
Concluding Thoughts on the Superhero Bulking Program
To sum it up, I believe the Kinobody Superhero Bulking program has a lot to offer. I think it works and there are a ton of success stories from people around the world to confirm that.
But in order to make it would you already need to have a solid foundation to start with and you need to have the discipline to force yourself go through those workouts and to adhere to the dieting part too.
Just as anything else in life, nothing works unless you do.