17 Comments

  1. Troy - Cube.Dweller.Fitness
    November 13, 2011 @ 12:51 pm

    Kevin,

    Nicely done. I tried searching to see if I could find what Ryan did to prepare for the role. I agree that he would have done something alone these lines to get “photoshopped”. Burn-n-build.

    -Troy

    Reply

    • Kevin
      June 1, 2012 @ 7:49 am

      Yep, hard to go wrong with a solid 5×5.

      Reply

  2. Chris
    November 15, 2011 @ 12:35 pm

    This is a good post on what really looks good. I think there are actors that definitely over do their workouts and start to look horrible. I agree that perhaps Vin Diesel got a bit bloated in that movie.

    I also like how you keep things simple in the workout. It is easy to let things get away from you with to much to do. I really like the 5×5 routine as well. It seems to give me the right amount of growth and density.

    I will be trying out that HIIT as well. I need to burn a bit more fat…

    Reply

    • Kevin
      December 5, 2011 @ 8:14 am

      I think you’re really going to like the results from the HIIT. I remember when I first started doing these workouts after my strength training … I was stoked to have abs!

      Reply

  3. Chudbee
    December 4, 2011 @ 8:21 am

    Hey Kevin,

    I think it would be awesome if you could do a Marlon Brando workout. Dude had an awesome and powerful physique that looked relatively easy to maintain. I’d love if you could do a unofficial routine, because that’s kinda my goal. Thanks,

    Chudbee

    Reply

    • Kevin
      December 5, 2011 @ 8:15 am

      Thanks for the suggestion, I’ll check it out.

      Reply

  4. Anthony D.
    December 16, 2011 @ 3:17 pm

    Nice workout! But what about working out the legs?

    Congratulations for the website!

    Reply

    • Kevin
      June 1, 2012 @ 7:44 am

      Thanks Anthony! I actually don’t do much leg work because of an old injury so I tend to leave them out 🙂

      Of course, squats are a solid lift as well as deadlifts.

      Reply

  5. Peter
    January 17, 2012 @ 1:31 pm

    How can I know what weight i should use?

    Thank you

    Reply

    • Kevin
      June 1, 2012 @ 7:48 am

      Peter,
      If you’re trying to add size, shoot for your 5 rep max. If you’re trying to add a little more definition than size shoot for a weight that you can do 7 times but stop at 5.

      Reply

  6. Yann
    February 21, 2012 @ 11:30 am

    Hi !

    Thanks alot for these recommandations.

    Same question as Peter, how can I know what weight i should use?

    Thanks !

    Reply

    • Kevin
      June 1, 2012 @ 7:48 am

      See comment to Peter 🙂

      Reply

      • Yann
        June 1, 2012 @ 8:17 am

        Many thanks Kevin,

        by saying definition, you mean a longer muscle (actually a better look/shape) ?

        Do you think planking is a better way to shape your abs than other traditional abs crunch ?

        Last question, do you think HIIT is possible with running (alterning phases of fast and slow running) ?

        Thanks a lot !

        Reply

  7. luke
    May 8, 2012 @ 1:05 pm

    hi i was wondering how much time between set would you recommend? normally when i do my 5 rep max i spend around 3 min between sets. is that around the time you use? am i correct in assuming that each set would be my 5 rep max?

    Reply

    • Kevin
      June 1, 2012 @ 7:45 am

      Luke,
      Yep, 3 minutes is fine. Usually I’m closer to 1-2 minutes but that is not my 5 rep max. See above comment to Yann for how I approach the amount of weight to use.

      Reply

  8. James
    June 6, 2012 @ 10:13 am

    Hey Kevin,
    Great plan. How is your knowledge on nutrition? I’m 24 years old, 5’8″, 150, with 18% body fat…not great by any stretch, but not obese either. If you need to eat a lot of calories to build muscle, how do you eat to build that muscle, while at the same time losing fat? Essentially, to redistribute my weight to 10%, I will need to lose about 15 pounds of fat, while simultaneously replacing them with muscle. I definitely don’t want to lose 15 pounds of fat, and THEN add the muscle…I haven’t been 135 since freshman year of high school!

    I’m actually reasonably healthy and active, but this article was a wake-up call that even though I’m in the “healthy” range, if I want this type of body I need to be doing a lot more than what I’m doing. So thanks for that man, I was getting complacent.

    Reply

  9. Chris
    November 27, 2012 @ 11:00 am

    Hi, probably a stupid question here…I was wondering if the workout above is meant to be supersets or if the spacing between every two lifts is just how the page was formatted?

    Reply

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