greek god workout at home

Big, defined muscles with low body fat yet nimble enough to jump around and slice off legs. Not sure how to measure your body fat percentage? Getting in shape isn't easy. Optimal muscle gain requires a slight calorie surplusconsuming more calories than you expend (14). Doing so is necessary for stimulating your muscles adequately and promoting growth. Youll need to put on muscle mass to tone your physique and improve your aesthetics. With that, lets get to the Greek God physique workout and diet! Basically, this is the number of calories you need if you lie down all day. See more ideas about workout, workout routine, at home workouts. His main goal with GGP is building muscle in the right places. And most statues of Greek gods show a very lean physique, often with shredded abdominal muscles. Zeus was the most powerful of the Olympian gods. When your elbows form a 90 angle, stop, hold the position for a couple of seconds and push . Were going to focus on two, in particular. When you start training, then at the beginning of training, the charge is reduced and there you feeling weariness, muscle soreness, but it is a necessary process. PHASE 1- STRENGTH. However, you do not need to go all Mr. Olympia to qualify for a Greek god body. When I'm not writing, you can find me training for weightlifting competitions! Hypnos knows that you need a good nights rest even on recovery days. Recomposition 4. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Copyright 2022 Hevy Studios, S.L. ), Sandow later covered the rest in whats now known as the Grecian Ideal.. However, you can make a case for almost any range when you add density to the picture. Zeus, Poseidon, Ares, Apollo, etcetera had perfectly chiseled abdomen and muscular pecs, backs, shoulders, arms, and lower bodies. We respect your privacy and you can unsubscribe at any time. For example, regular soda has sugar, which equals carbs, but those same carbs would fuel your body better in the form of rice. Back - Weighted Chin-ups / Pull-ups. However, youll also notice the variation is slight, such as a deadlift vs. deficit deadlift. Other exercises that have a range of reps, such as 3x6-8, you will start by using 3x6. Check out our BMI calculatorto learn if you are at healthy body weight. When you train naturally you need to do body parts twice a week due to different protein synthesis. You see, sleep isnt an option when youre training to be Gerard Butlers double; its a necessity. The best lower body exercises are usually squats or deadlifts. February 25, 2019 12:54 IST . You can view exercise bikes and rowing machines here, How to Stay in Shape when Travelling with Work, 4 Accessories Fitness Fanatics Should Invest In, 3 Reasons You Dont Exercise (And How To Get Over Them), 10 Effective Biceps and Triceps Workouts At Home For Arms, Standing Dumbbell Upright Row Tips to Perform. Achieving a Greek God physique also means fueling your body for either fat loss or muscle mass. Pretty badass. Have you ever tried to throw a lightning bolt down from heaven? If youre interested in developing a muscular, symmetric, and chiseled body, youve come to the right place. Getting a Greek God physique depends on tracking your training and aesthetics progress. Thats why diet apps like MyFitnessPal can put your nutritional intake into a better perspective. The muscle group makes your entire upper body appear more prominent from any angle. Heres what you need to build a back to support the heavenly realm. Vidur is a writer and editor at FitnessVolt.com. Zeus Workout. Muscle Exercise Sets Reps. GreeK God Program . And, if youre ramping up the intensity even slightly, another day or two of rest can return you to full strength, guaranteeing youll be at near-100% by the time you hit the rack again. ), Care Touch Skinfold Body Fat Caliper Set, Measure Tape Included. The above information contains the same steps all the Greek gods took to build their extraordinary powers. The only way to travel around like that would be to have a strong set of legs. The best part of the book is the diagrams/illustrations for each exercise. The table below reveals your ideal shoulder circumference based on your waist: As you can see, the Golden Ratio (and the Greek God physique) emphasizes a wide V-taper with a narrow waist and broad shoulders. How Long Does It Take to Get a Greek God Physique? The quadriceps is one of the largest muscles in the body and makes up the front portion of your thighs. Eugen Sandow, also known asThe Father of Modern Bodybuilding, visited local museums with a measuring tape in his back pocket and measured the sculptures of Greek gods to assess their physical proportions. Unfortunately, the one area where trainees mess up their quest for glory (glory=Greek body) is messing up sleep. To start, we will go over the best exercises for pure strength, legs & glutes, chest, back, shoulders, and arms, then we will explain the programming of this workout plan and provide you a clear breakdown of the workouts (this is a 5 day workout program). What Characterizes The Greek God Physique? Every step you take is a 250-pound calf raise. To perfectly round sculpt your body, you must also develop your legs, glutes and core. Overhead press 3 6 RPT. So all they are better. India's very own Greek God, Hrithik seems to have stopped ageing. GreekGodX Weight Loss System ensures you get the right nutrients and vitamins without the fat and calories to reduce the risk of serious illness and disease. Although this might sound rudimentary, this will be your first step toward building a V-taper. I heard muscles stop growing after adapting. Still, we recommend doing at least two to three movements to ensure optimal development: The gluteus maximus is the largest muscle in your body (12). All that being said, Hephaestus knew how to swing a hammer. Every program that wants the best exercise to hit the chest and triceps needs, How To Build A Back To Hold The Heavenly Realms Like Atlas, King of upper body vertical pulling movements. Specifically, you'll crush the shoulders hard for the classic Greek God look! When you can tack on 30, 40 pounds six months down the road, you know that youre both stronger and your muscles are larger! Most dishes have a high-protein source, veggies, and a complex carb on the side. It means gradually doing more work than you were capable of before. Thats why you need help from Hypnos, the Greek goddess of sleep. Ambrosia, The Food Of Greek Gods: Nutrition For A Optimal Physique, For us, food fuels our workouts and supports our muscle growth. Summer is here, and its time to start thinking about all the fun outdoor activities you want to engage in. Similarly, 600 to 900 calories from fats would mean 66 to 100 grams daily (600 / 9 or 900 / 9). Since you know training and nutrition arent one-size-fits-all, you may have to adapt your plans to match your goals. It might be more placebo than anything, with your mind tricking you into thinking youre more energized than you are. This workout regime requires only three intense workouts per week, to systematically build muscle density and muscle fullness for the look of a modern day superhero. Others choose a celebrity or athlete with rock-hard abs and bulging biceps they too crave. These were tasks given to him to atone for his sin of killing his children. Developing the four-headed muscle makes your legs appear much more prominent and contributes to overall symmetry. $97. Doing so will make your physique appear even more prominent and proportional. Wall Push-Up. Required fields are marked *. Of the two rest days, one will be an active rest day where you need to do at least 30 minutes of low-intensity cardio. If you want a more bodybuilding workout plan purely for aesthetics, check out our Ultimate Aesthetic Workout Plan. Farnese Hercules (the statue of Hercules) is the perfect image of the muscular, defined, and proportional Greek God body. Before the Olympian gods ruled, their parents, the Titans, were the rulers of the world. Flat dumbbell bench press - Chest Dumbbell butterflies - Chest Shoulder press - Shoulders Lateral shoulder raise - shoulders Dumbbell row - Back Reverse lateral raise - Rear shoulders. Sometimes in the world of mortals, there can be a false notion that sleep is for lazy or weak people. Once you finish an 8-week cycle, take a deload or recovery week to give your body a break, and start over. Similarly, if you dont have access to a cable machine, you can do dumbbell kickbacks and curls instead of pushdowns and cable curls. Progressive overload. A 2006 study analyzing how the waist-to-shoulder ratio impacts a mans luck with women found that the ladies see a manlier V-taper as more desirable, at least in the short-term (catching on?). How To Build a Greek God Body 1. Those results require a little extra work, particularly a successful strength training program and you know not letting your ego control your personality! Then, instead of increasing weight, youll add a rep, so youll do 3x7. For example, youre tracking your body weight (more on that next), and it steadily increases. In fact, it might sound blasphemous, but most IFBB Pro League Open division competitors do not have Greek god aesthetics anymore. . BMI compares your weight to your height to determine if you are over, under, or the right weight for your height. With these pieces of gym equipment, you will be able to target and sculpt your upper body muscles with the following exercises. The workout routines are completely different and 100% downright effective. A Fast way to get strong. Note: While this workout plan is themed "Greek God Body", it is simply a programwith two maingoals - power and aesthetics. Books. Panacea was the goddess of universal remedy. If you are gaining weight, you can eat on the lower end. Hermes Workout Routine: Greek God Full Body A Warm Up: 10 Minute Jog or One and Off Sprints Workout: Bench Press 412 Hamstring Curls 412 Wide Grip Pulldowns 412 Upright Rows 412 Alternating DB Curls 310 each arm Tricep Cable Kickbacks 310 each arm Standing Calf Raises 310 Optional Core Work: Sit Ups 320 Leg Raises 320 For instance, if you dont enjoy the barbell bench press, you can perform the movement with dumbbells. If you want to lose weight, youll subtract 300-500 calories to lose fat but mitigate muscle loss. The next most important thing you need to do is engage in active recovery. His ideal proportions would be: The final piece of the Greek God physique puzzle is your body fat percentage. This category only includes cookies that ensures basic functionalities and security features of the website. When weighing, always check your weight first thing in the morning after using the bathroom and get rid of all your divine nectar. Perform each complex for 2-5 rounds depending on training experience and fitness level. Take full-size photos and avoid having your phone too close to your body. And, lets be honest, those online eating plans suggesting grilled chicken 3-4 times a day dont take boredom or low appetite into consideration. You can purchase dumbbell and benches as a package from $219. Related article: 2 Effective Dumbbell Bicep Workouts to get Large Muscular Arms. On the superset, you must perform the two exercises back-to-back with almost no rest. Along with workout progress, photos, and circumference measurements, body weight gives you the data you need to know if youre doing okay. The first step in designing your diet program should be to find yourTotal Daily Energy Expenditure (TDEE). In other words, you must do more work as time passes to give your muscle groups a reason to keep developing. Ill sleep when Im dead. To condition the muscles on your body, you need to do cardiovascular exercises. That being said, Zeus went to Cronus and caused him to vomit out his sisters and brothers, thus becoming the leader of the Olympian gods. Yep, we neither. Hephaestus was a real working mans god, a guy you could sit down at the bar with and down a few pints of adult sweet nectar. The goal of Phase 1 was to set a baseline of strength on the compound lifts (squats, deadlifts, bench) while continuing to shape and build Tony's physique. The deltoid has three heads: the front (anterior), middle (lateral), and rear (posterior) (6). In Greek mythology, Heracles is not god as he was born of god and a mortal woman. You will need to attain a lower body fat for the warrior physique. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. Therefore, your big movements will be used with a heavier range, while your accessory and isolation exercises will be used with a lighter load ( <80%1RM) for maximal muscle hypertrophy. Legs - Squats or Sumo Deadlifts. Like the back musculature, your shoulders (deltoids) play a crucial role in achieving the Golden ratio. Again, the Greek God physique sends us for another twist since twice a week is typically the gold standard for sculpting substantial mass (according to a 2016 study). All rights reserved. For example, if you benched 150 lbs the first week, next week youd add 155lbs. If you want to perfect your look, you need to develop and sculpt the muscles in your upper body. Enter, How To Build The Arms Of Zeus The God Of Thunder, After this wild event, Zeus freed the cyclops who had been imprisoned by the Titans. The second aspect of progress tracking for a Greek God body is your visual appearance. The equations are below; BMR= (4.536 x weight lbs) + (15.88 x height inches) - (5 x age) + 5, BMR= (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5, BMR=(4.536 x weight lbs) + (15.88 height inches) - (5 x age) - 161, BMR=(10x weight kg) + (6.25 x height cm) - (5 x age) - 161. Muscle gain occurs much more slowly than fat loss, and dedicating most of your time to it will help you develop a Greek God physique. Although not foolproof, Body Mass Index (BMI) is one the best ways of determining if you need to gain, shed, or maintain body weight. This will put you at the golden ratio of 1:3-1:4, which seems to be the most beneficial protein ratio to carbs. After this wild event, Zeus freed the cyclops who had been imprisoned by the Titans. Its the difference between clean and dirty bulking. Barbell Row - 5 x 5 (You do these until you can do body weight chin-ups) Seated DB Press - 3 x 8 Biceps Curls - 3 x 10-12 Workout B Squat / Sumo Deadlift - 5 x 5 Reverse Dumbbell Lunges: 3 x 6-8 reps per leg Standing One Leg DB Calf Raises: 3 x 10-15 reps Abs Wheel Roll Outs: 3 sets x 10 reps Notes: Well, as you know, theres more to lifting than counting reps and sweating. Progression is rarely perfect, and you will most likely have to lift the same weight two, three, four, or more weeks in a row before youre ready to move up. Close grip bench 3 x 6 RPT. After 10 minutes, make sure your heart rate is at 150 BPM. Were going to recommend three training sessions total per week. Hence, following a random diet pulled from the internet will not work for you. Here are the steps you need to follow to look like a Greek god: Remember that Greek god with the bulging waistline and the double chin? Catching Cerberus, the 3-headed dog that guarded hades, Killing the Lernaean Hydra, the 3-headed serpent water monster, Capturing the Cretan Bull, father of the hydra, The strongest bodyweight pushing exercise, . 30% of your calories should come from fats. If you are six-foot-one and have big legs but a small back, your program will vary from that of a five-foot-eight-inch guy with a decent lower body and back. Sign in Register. You cant keep eating the packaged and manufactured crap or indulging in insane cheat meals if youre trying to get to god level. Little Bloke Fitness have provided the following free weight recommendations for building a home gym studio setup that will help you get the perfect physique. How long should I stay on this routine before changing workouts? He walked away with a formula that future bodybuilding elites particularly 40s legend Steve Reeves would follow while chasing that classic Greek God physique.. It is what it is, and its awesome. Are you starting from scratch at square one? To avoid stagnation, you must track your workouts: the exercises, weights, reps, sets, rest periods, etc. Thats because the guy would just pound the ground when he wanted an earthquake. Squat stands with an Olympic barbell and locking collars from $399. Though it may not seem so, achieving the perfect body comes down to simple ratios. Building a broad and thick chest is crucial for the Greek God physique. For this, he was considered a divine hero worthy of worship. Take a look at the plan first, and then Coeus will tell you how to use progressive overload to grow. But opting out of some of these cookies may have an effect on your browsing experience. To do that, youd find Herms hogging the squat rack doing a ton of squats. Answer (1 of 4): "How would you describe the Greek mentality?" Egoistic, not to be second. A few notable examples include Arnold Schwarzenegger, Sergio Oliva, Franco Columbu, and Dorian Yates. After a meal or two, youll realize that tracking these numbers can become a blur. One of the more famous stories of ambrosia is when Hercales was given ambrosia to eat by Apollo when he became a god (but then he became not a god). Monitoring your progress is also a crucial part of the process. However, you dont expect the same from a demi-god. For your arms, the most important aspect is you bring them to failure. Discover the best home and street exercises to get the most impactful . Each macronutrient is necessary for good health and optimal gym progress (16). You dont need to get on the scale every day but you should check weekly. Classic. Active recovery is simply performing light exercise to get the blood flowing. You can do a 3-month cutting phase if you spend nine months gaining. This means developing your upper chest, shoulders, lats and back. However, anything below 8% and maintaining that Poseidon-style build could mean dehydrating yourself, weakening your bones, and risking malnutrition. What is a Greek God Physique? The more developed your shoulders are, the more prominent your upper body will appear, making your waist look smaller. While you shouldnt expect to kill the Nemean lion after following the Greek god body workout and diet plan for twelve weeks, you will be well on your way to looking like a perfectly crafter Greek god sculpture by the end of the training tenure. For example, if your calorie goal sits at a steady-2,500, you should aim for: And, if you notice youre getting a tad pudgy or feel wiped out energy-wise, feel free to inch closer to the higher or lower ends. Ask an Expert New. We kicked off the 12 Week program with a 4 week phase focused on building strength using heavier weight along with some moderate rep muscle building sets. Youll also notice that the arms just have 8+. The following is a 4-day upper/lower program based on linear progression (similar to a 55 program). For example: Monday: 187.4 lbsTuesday: N/AWednesday: 187.8 lbsThursday: N/AFriday: 187.9 lbsSaturday: 187.7 lbsSunday: N/A. Still, certain products can give you an edge. While you dont need to speed home to eat it, youll still want to eat it sooner than later. Since the training approach focuses on aesthetic improvements, you must take progress photos and compare how your body changes over time. Do 20 minutes on Treadmill (at 2% Incline). Our Greek God physique training plan features heavy barbell lifts designed to promote muscle growth and get you stronger. Yes, it's a tough training routine but its a workout for gods. Workout two also features a superset, but the objective is to train the same muscle group. However, we cant stop thinking of the strength he has in his shoulders to withstand that amount of banging. Training your biceps with various movements is also helpful for developing the brachialisa muscle that lies underneath the bicep, pushing it up when it grows. Now, every person that wants a Greek god body wont be starting from scratch. There are two ways you can arrange your workouts during the week. The third workout of the week features two supersets. I'm Philip, I'm a certified personal trainer and strength training coach with a passion for writing! In a word, youll look (and feel) ripped., The Father of Modern Bodybuilding was a Victorian-era bodybuilder hailing from Prussia by the name of Eugen Sandow. While you dont need to call out to Panacea, if your training, sleep, and recovery are all in check, go outside on a full moon and yell her name. Muscles dont grow themselves; they need fuel for the gods. (Not What You Think), How Much Can the Average Woman Lift? You can have a scoop or two of protein powder daily and cover some of your needs instead of eating yet another steak, chicken breast, or serving of cottage cheese. Full Workout Plan! Well, maybe not the mutilation part, but they do have the ideal body. Beginner - 1 set, Intermediate - 2 sets. You should ideally perform standing and seated calf raises to evenly train both calf muscles (the gastrocnemius and soleus). To calculate how many grams you should eat of each nutrient, divide the calories by the energetic value per gram of each nutrient. Building a Greek God physique is rather cut-and-dry when it comes to the end results. Consider yourself lucky to have been chosen by the divine powers to find this information as it was once only accessible by the gods. Your quads are primarily responsible for knee extension (straightening of the legs), and training them isnt that complex (11). In contrast, fat loss requires a calorie deficiteating fewer calories than you expend (15). After the complex is complete rest one minute. The Greek god works out 6 days a week and rests on Sunday. However, if you want to train with Zeus and Poseidon on the steps of Olympus, you need to put your average, earthly behavior aside and bring it. It also takes some additional high volume lifting. Get the Alexeubank's workout program totally for free and become a greek god like he is greek god program alex eubank week muscle exercise sets reps day chest . (460-370 BC) and Galen (129-210 AD), they also pushed for the therapeutic powers of exercise, The world's first gymnasium was . Hip hinge Deadlift (Barbell), Sumo Deadlift, Reverse Hyperextension. The bonus about following the Greek God diet is that you can apply the IIFYM rule (short for If It Fits Your Macros). Lets now explore the defining characteristics of the Greek God physique: Being lean enough is necessary for making your muscle groups appear prominent and defined. Best of luck! You can view exercise bikes and rowing machines here. Aside from working your back and shoulders, you must develop your biceps, triceps, forearms, and chest. However, if you were to talk to Aceso, shed have you concentrate on your post-workout meal and active recovery. These three included Poseidon who ruled the seas, Zeus in the sky, and Hades chilling in the under realms. Your email address will not be published. If you're okay with that, click "Accept". It is widely accepted that he was the most powerful god of all. On the other hand, adding 500 calories will lead to a gain of one pound per week. 22 upper legs wont help you squat 300 lbs, nor will 17.5 biceps leave you with 500 Tinder matches. Dont worry. You cant keep eating the packaged and manufactured crap or indulging in insane. To determine your ideal proportions (in a flexed state), you must make the following circumference calculations based on the Grecian Ideal: Lets take an average person with 6.5 wrists (16.5 cm), 12.5 knees (31.76 cm), and a 32 (81.2 cm) waist. However, one of his lesser-known powers was that he could cause earthquakes. Greek God Muscle Building Program | Greg O'Gallagher Page | 33 Workout Modifications Workout A: Chest, Shoulders, Triceps Incline Bench Press: 3 sets (RPT 5, 6, 8) Weighted Dips or Close Grip Bench: 3 sets (RPT 6, 8, 10) Lateral Raises: 3 sets x 812 reps Rope Push Downs: 3 sets x 812 reps Workout B: Back, Biceps . There are several ideas for what a well-developed and aesthetic physique should be. If you decide to use any three supplements to sneak into Poseidon territory, we recommend: Creatine is the supplement that does it all, especially if you crave heavier lifts, massive gains, and sheer confidence in the gym. We recommend training your back with three types of exercises: horizontal pulls, vertical pulls, and hip hinges. What is a Greek God physique? Greek Gods bodies are a work of art. Its primary function is hip extension, but it also plays essential roles in walking, running, jumping, and more. (A 2017 study found that dosing with 25g of whey protein at night post-training can improve protein levels after 10 hours and can fast-track recovery and muscle repair between workouts.). What does intelligence have to do with muscles? You should thenbreak down the total calories into macronutrient goalsto speed up your transformation progress. Similar to progress photos, it would be best to take these in the morning on an empty stomach for consistency and accurate measurements. Ancient Greek body building relied on performing body weight exercises such as push-ups or pull-ups. Isolation Exercises: A Complete Guide, Cardio Legs Workout: 8 Exercises for Muscle Growth and Endurance, The 12 Best Cable Shoulder Exercises for Mass and Strength, Upper arms 2.5 times wrist circumference, Shoulders 1.618 times waist circumference (the Golden ratio), Calves equal to upper arm circumference. The Key Exercises to Focus on for a Greek God Physique (and Why), A Complete 8-Week Workout Routine for a Greek God Physique, Sample Greek God Physique Progression Over 8 Weeks, Example of Linear Progression For 8 Weeks on Hip Thrusts, How to Track Your Greek God Physique Progress (4 Simple Tactics), An Overview of the Nutritional Approach Necessary for a Greek God Physique. Youll want to use weights with these for pure strength. Just as you need to develop the front portion of your upper arms, you must build your triceps to create balance and symmetry. That means if you saw Poseidon at Golds Gym, hed be sticking with the biggest, baddest compound lifts that are. Was he ever! Read more. She knew all of the medicines and tonics to use to cure just about anything. The final workout of the week doesnt have supersets. Well-developed quads will always look great, but we can all agree that having sticks for lower legs will diminish their appearance, at least to some degree. Really smart. Find out why people are falling in love with Greek God Workout today! You should pick a load you can handle within that range and gradually work to 4 sets of 10 reps before increasing the load. This means stick to whole foods as much as possible. In Greek mythology, Heracles is not god as he was born of god and a mortal woman. Modern examples of the Greek body from the big screen include Gerard Butler (King Leonidas) in 300 and Bradd Pit (Achilles) in Troy. However, considering that his father was Zeus, its safe to assume he was pretty special. Home. Steve Reeves inHercules (1958), Brad Pitt inTroy (2004), andGerald Butler in300 (2006)all had one thing in commona shredded physique the Greek gods would approve of. build a Greek God physique with calisthenics, Why Planet Fitness is a Bad Gym (And Why Its Not), Is a 225 lbs Bench Press Good? Necessary cookies are absolutely essential for the website to function properly. This is an awesome workout routine! Here are a few movements to consider: Now that weve laid the groundwork and have specific aesthetic goals, its time to go over how to build a Greek God physique. Greek Gods have beautiful bodies and tremendous physical strength. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Tracking more metrics (body weight, circumference measurements, visual, etc.) Whey protein powder with 20-40g of protein per scoop is a great pick-me-up post-workout and can keep your protein intake in check if youre low by the evening.