In this episode, Tom and I dive into the fourth pillar of Kinobody: reverse pyramid training ("RPT" for short). RPT is the bread and butter of the Kinobody Programs. Why? Because of its shear effectiveness! No other lifting protocol allows you to hit each work set feeling fresh and powerful like reverse pyramid training. This is the sole reason most people make incredible transformations when switching to a Kinobody Style training. As it turns out, you may be lifting under your truest potential and you'll find out exactly why in this episode. In this episode: 1:25 - The best training protocol to build muscle and strength 2:30 What is Reverse Pyramid Training and why is it so effective (and better than Standard Pyramid Training)? 12:00 - How to figure out what weight to use on exercises 15:00 - The secret to looking incredible 18:20 - How to warm up properly for Reverse Pyramid Training 25:40 - How many warm up sets do you need to do per workout?

The Best Training Style in the World For Strength & Muscle Gain

The Kinobody Podcast by Greg O’Gallagher is a no-nonsense look at training and nutrition, based on a minimalist approach for building strength and muscle while shedding off body fat to build the lean and ripped physique you want. You’ll discover how to get stronger, leaner and build a more aesthetic physique than ever before - without wasting hours in the gym or obsessing over everything you eat. From nutrition hacks that make losing fat nearly effortless to strength training tactics that help you build muscle and gain strength week after week, follow along as Greg O’Gallagher and special guests provide you with everything you need to know to become the best version of yourself.

Fitness & Nutrition

Health

Health & Fitness

In this brand new podcast, Greg O'Gallagher interviews health expert Christopher walker on how to take charge of your health. Christopher has studied health and supplementation over the last 10 years and created a winning formula he calls the "Health Pyramid" to take control of your health and solve many common health issues.

How to Master Your Health with Christopher Walker

In this episode of the Kinobody Podcast, I dive into some very important fat loss lessons with my man and fellow Kinobody team member, Christian Forbes. We go over the mistakes that many people make time and time again and it's crucial you learn how to avoid them to ensure success on your fitness journey. Christian shares his entire journey and even what it's like to lose weight and then re-gain 50 lbs of body fat back. The majority of people never end up reaching their physique goals or they end up worse off than they were before. In this podcast we hope to set you on the right path by making better choices from your eating habits all the way to your training regime so you can stay consistent for the long term. In this episode, you'll discover: 1:25 - Relating to coming from an overweight family 2:25 - What regaining 50 lbs of body fat feels like 5:45 - Why crash dieting is not the answer 8:50 - Play the long game, not the short game 11:23 - What separates the people that struggle and those who succeed? 15:32 - Increasing calories for the win 16:07 - How did Christian's strength get effected while cutting? 18:41 - How fat loss changes your life

The Biggest Fat Loss Mistakes (Why You Aren't Losing Fat)

Today is an information-packed episode with my good friend Austin Floyd (Instagram: heightenedliving Snapchat:fallball39) Austin has been an avid independent researcher in personal development for some time, and has spent the last five years learning how to truly improve sleep and enhance recovery. Through this, he's cracked the code on achieving deep, restful sleep regardless of your lifestyle. In today's podcast we dive into how you can drastically improve your sleep with a few easy to use tips. We go into how to fall asleep, stay asleep and keep restful energy throughout the day. Plus, we troubleshoot some of my own problems with sleep deprivation and living in a city. Austin's strategies prove to be easy to use and very effective for troubleshooting sleep. To check out his full program on mastering your sleep, go to Kinobody.com/sleep In this episode, you'll learn: 1:15 - Austin's story for finding the best possible way to achieve incredible sleep anywhere 3:00 - How bad sleep deprivation can truly be 5:50 - The three areas that lead to achieving great sleep 6:20 - How to actually fall asleep easily 6:40 - The perfect temperature and clothing for sleep 7:50 - A simple whole food that you can supplement with for improved ability to fall asleep and better quality sleep 10:35 - The best breathing technique for shutting off your mind  11:30 - Is it possible to keep quality sleep while on a phone or computer at night? 13:10 - How to stay asleep at night and two quick ways to stay asleep easily 15:45 - What really is good quality sleep? 18:15 - The Hormonal Sleep Solution (Master Your Night to Take Back Your Day) 19:05 - Greg's Experience with being sleep deprived 20:00 - How sleep and programs should add to your life rather than get in the way 22:10 - A Quick Tip for anyone sleeping in noisy areas or cities

Hacking Your Sleep For A Better Life & Body

In this episode, I'm here with my man Trent McCloskey (Instagram: trent_mccloskey). Trent's been passionate about building strength and muscle since he was barely a teenager. He spent the last ten years of his life learning the best tactics to build a body that was awe-inspiring. After finding Kinobody five years ago (and winning the first official Kinobody Muscle Building Contest), we started working together to help millions of people unlock their muscle building potential. Along with contributing to Kinobody, he's currently running a site to further help skinny guys take their physiques to the next level at Ectogain.com. In today's podcast, we tackle intermittent fasting for skinny guys. Despite skinny guys having to eat tons of food just to gain a couple pounds of muscle, Trent has had great muscle building success while still using intermittent fasting. We go over Trent's best tips and strategies to make fasting work with your schedule and even some of his best nutrition tactics for getting your daily calories in. In this episode, you'll learn... 1:35 - Should you still fast if you're trying to gain weight? 2:53 - Setting up your fasting window 4:35 - Why fasting gives skinny guys a huge advantage 6:15 - How fasting helps you adapt to eating bigger meals 8:20 - The most important hours of your day 9:14 - What if you're still having trouble eating all of your calories? 11:29 - Trent's 3 favorite diet hacks 15:00 - Trent's go-to bulking meals 17:11 - How skinny guys can stay lean while bulking 21:40 - "Gain The Muscle" (The Hardgainer's Guide to Building Strength & Gaining Muscle)

Should Skinny Guys Do Intermittent Fasting?

Are you worried you’re going to have a hard time maintaining high testosterone levels once you lean down from following an overly-restrictive diet? Or what if you’re already lean, but it’s too difficult to maintain because your testosterone is taking a major hit? In this podcast, I wanted to share with you several different strategies that will allow you to maintain high testosterone levels at a low body fat - while enjoying your diet and lifestyle to the fullest! In this episode, you'll discover: 0:15 - Are the myths regarding testosterone true? 1:35 - Why most people (even experts) do not know how to diet properly 2:30 - Are you eating too much protein? 3:30 - Master this skill to maintain high testosterone levels staying at a relatively low body fat 5:57 - The eating strategy that's perfect for keeping testosterone high 8:07 - Some bonus testosterone-boosting strategies 13:41 - The placebo effect (and if it's real or not) Enjoy the episode, and subscribe to the Kinobody Podcast to stay updated on all the new episodes that come out!

The Best Training Style in the World For Strength & Muscle Gain

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