Cam Gigandet’s “Never Back Down” Workout Aproach

November 26, 2008

So I rented a pretty bad movie the other night, called Never Back Down. It had terrible acting and cheesy lines, yet I was completely entertained. I am a sucker for movies where a guy gets beat down and then trains hard to learn some fancy fighting technique. I prefer it when they go to the mountains or jungle and use extreme training techniques with a “master”. In the movie Kick Boxer, Van Damme had raw meat tied to his legs and had to run away from German Shepherds…now that is the type of corny action I get into!

Cam Gigandet – Also Has a Big Role in the movie Twilight

Okay back to Cam Gigandet in Never Back Down. The guy is seriously conditioned! This is the type of look that many guys would aim for and believe me…women dig this guy and his physique. The ironic thing is that the mainstream bodybuilding sites tear guys up in the forums for asking how to achieve this type of look (which is one of the reasons I was driven to create this site in the first place). I guess I think the ideal look for men is to be slim and in good shape, while still looking great in clothes…and women to be in great shape while still looking like women (kind of like the men and women in James Bond movies).


Why Most People Fail to Achieve This “Refined Look”

Cam has a degree of definition that few people achieve. It is obvious that he spent a long period of time on fat loss and less time on building muscle. After doing a bit of research, I did find this to be the case. They wanted him to be lean and slim and Sean Faris (the good guy in Never Back down) to be a bit more muscular. They wanted Sean to look quite a bit bigger than Cam. While Cam was working on slimming down, Sean Faris lifted heavy and put on 15 pounds of muscle.

Cam Gigandet vs Sean Faris

It is hard to look extremely sharp, when you first get lean. You need to stay lean for a while to look razor sharp.

While Cam was working on getting lean during the entire preparation for Never Back Down…Sean spent a large portion of that time gaining muscle. They both wind up in great shape, but Cam’s physique is more refined. He abs are crisp and sharp, his face has a lean look like a model in GQ, etc.

Sean winds up a bit less refined, due to less time devoted to getting sharp. While he has more muscle than Cam, he looks much less conditioned. It would probably take him another 2 months to get that sharp look that Cam has achieved.


Too Much Focus is On Building Muscle…

It should be obvious that Cam Gigandet doesn’t have a body like the typical guy in the gym. His body is much more athletic looking and refined. If anything he looks more like a soccer player or a surfer. A routine based around HIIT with low volume resistance training is the key to this look. A clean low calorie diet is also mandatory to tighten up the physique.

It Takes Very Little to Maintain Muscle Mass

Just a few brief resistance training routines each week is all it takes to maintain muscle mass. Don’t believe the hype that you have to lift 4-5 times per week and eat  protein every few hours to maintain muscle mass.  This is a myth that has been perpetuated by supplement companies for years. Brad Pilon addresses both of these points (backed by scientific research) in his book, Eat Stop Eat.

A Lot of Your So Called “Flaws” Disappear When You Get Lean

A mistake a lot of young guys make is that they keep trying to gain muscle to “even out” their physique. Their lower pecs are bigger than their upper pecs, they don’t have visible side delts, cant see their abs, don’t have a “v” shape, etc. What I recommend is to work on getting to 6-8% body fat and hold it at that level for a few months. I’m betting that 80% of what people think is muscle imbalance is just body fat.


[Here is the trailer to Never Back Down...kind of like The OC meets Karate Kid]

People Vastly Underestimate the Time it Takes to Get Lean

Most people start WAY too late in their quest to get in great shape for the summer.  A lot of young guys spend 9-10 months out of the year trying to gain muscle and 6-8 weeks trying to lose body fat and get lean. I would suggest working on getting lean 6 months before summer. Of course the ideal situation is to stay lean year round, which is what I chose to do…but the reality is that most people “let themselves go”.

Staying Lean Over a Period of Months for the “Refined Look”

If you want to look your best for summer or a vacation, hit your target weight 2-3 months before that time…your body will sharpen up dramatically if you can keep lean for a period of time. Get stronger during the last 2-3 months while maintaining the same weight and body fat percentage…and you will reach a very high level of definition. This is why gymnasts look so ripped…they improve muscular function without an increase in size (something that very few people focus on…but a way to look outstanding).

You Don’t Need Tons of Muscle to Achieve This Look

This look isn’t about bench pressing 315 pounds, lifting to failure, doing heavy deadlifts, etc. You will get this way by dieting correctly and doing intervals to torch body fat off of your body. You will need to do some resistance training to maintain muscle, but you don’t necessarily need to gain a bunch of muscle for this look. No need for crazy amounts of protein or calories either. Think about increasing muscle performance while dropping weight…and you will be on the right track.

A Cam Gigandet “Case Study” – The Vacation Body Blueprint

I just created a $49.99 (Free Beta Release) 56 page course case study where I helped two guys achieve the lean look that Cam Gigandet had in “Never Back Down”.

cam gigandet never back down workout

[I took two guys who were in decent shape, but slightly flabby, and taught them how to get ultra-sharp and lean. Head on over to the free download site by Clicking Here.]

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Rusty Moore

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 167 comments… read them below or add one }

burke May 15, 2010 at 7:55 pm

while it is easy to maintain muscle. but to actually gain muscle and get fit you have to eat every 2 1/2 – 3 hours and work out 4-5 times a week with a mix of conditioning and weights. if you don’t eat every 2 1/2 – 3 hours your body goes into starvation mode and the first thing it will start eating is muscle and store the fat because it thinks it needs to. in order lose fat and gain muscle diet like that is very important, also the human body is meant to be active not lazy, our metabolism is to slow to just eat 3 times a day and not do anything eating 6 – 8 meals is really what one needs to do to burn fat and gain muscle

Daniel May 26, 2010 at 1:27 pm

@ burke

“if you don’t eat every 2 1/2 – 3 hours your body goes into starvation mode and the first thing it will start eating is muscle and store the fat because it thinks it needs to”

This is actually a myth that this site is about exposing. Try reading some of the articles on here. I can tell you from experience that you wont loose any muscle by going without food for up to 36 hours provided your are doing some kind of regular resistance training

Molly June 13, 2010 at 12:21 pm

When I saw Never Back Down, I thought Cam was incredibly hot and toned ect. But the second time I watched it I realized, although he had muscle and whatever, he looked rather thin. There were some fight scenes where you could see all his ribs exposed. I was wondering if this was like, normal or did he get too skinny?

Namman July 11, 2010 at 7:17 am

Hey,
I weigh 110 pounds and my heights around 5 10 , I wanna know how do I get the Cam body, should I bulk up more or work on training harder, and should I focus more on heavy weights or reps and how do I get Abs like him?

kyle July 22, 2010 at 1:49 pm

i am 5’10 and weigh about 160lb, i run crosscountry in the summer and fall and play soccer in the spring- but my body fat is still at 20%. how do i lower it

Dale August 1, 2010 at 9:06 am

Kyle, you sound quite active. So if your bf% is still quite high then i would suggest sticking to a diet as well as doing what your doing. And when your not playing soccer or running cross country i would suggest doing some H.I.I.T training at home by doing something such as running or skipping or jumping/jogging on the spot (High knee running on the spot is a good one)

Anyway H.I.I.T means High Intensity Interval Training. And in simple this means to do an excercise at high intensity for x ammount of time and then rest for half of x.

For example running for 2 minutes then resting for 1. Or high knees for 1 minute then resting for 30 seconds. Do this in about 20 minutes groups and make sure to push yourself, if you do this and eat right you will sure quckly shed off that extra weight you dont want. Google weightloss diets to find what type of nutrients you should focus on.

Hope this helps.

kyle August 7, 2010 at 11:48 pm

on the muscle building subject, my chest has like a triangle gap in between pecs, anyway i can close that gap

Frederick September 18, 2010 at 4:48 pm

Hello i’m 5’10 and 131lb i have pretty little body fat..not sure what the percentage is..but i want to achieve this type of look. My question is am i too light? do i need to gain more mass?

Randy September 23, 2010 at 5:20 pm

Hello I’m 5’9 135 pounds. According to my body fat scale i have about 10 percent body fat. I want to achieve this lean look like Cam Gigandent. I am not sure what my approach should be diet wise and workout rise. Can you help me out?

Eric Leijonmarck January 13, 2011 at 7:39 am

HEY greetings from sweden!

love love love the article.
Thumps up for making me realize how stupid everyone is =)
it makes you feel way better too if you do cardio workout then muscle building.
Low caliorie diet GOOD FOOD like a fresh fruit and some vegetables a day keep the fat away!

Vijender Jangra February 7, 2011 at 8:20 am

i have running for the last 2 years, and lost considerable weight but its not the thing that i wanted.
I meant to say that my propotion of different part of body is still same as it used to be 2 years back, or more aptly i can asy that my body is somewhat slim but without shape.

I request to you to help me out to have a good body. i always longed to have a body like Cam Gigandet.
Regards
Vijender Jangra

Dylan February 24, 2011 at 9:25 pm

Hey Rusty,

Wanted to say great article, no bull. A lot of sites water down info for ya.
I had a question in which anyone can answer for me. I’m 6’4 175 pounds. I don’t know if I should put on more muscle first, or start trimming down. I don’t want to look weak and trim, and I’m a little nervous that this might do that if I do the program too soon. What do you guys think?

james tevlin March 6, 2011 at 11:08 am

Rusty

im 6’1 and about 10 and half stone. i started doing weights about 5 months ago now and iv been seeing minor results now for bout 1-2 months, but iv still got baby/ loose skin, just wana know how to get ripped like cam, because of we both have same body type,

thanks, james.

David Edwards March 6, 2011 at 7:11 pm

Great article, I’m looking to start a training programme soon.

I’ve bookmarked your site!.

Chris March 15, 2011 at 6:54 pm

Im nearly 6′ and about 10 stone. I’d love to achieve a look like this guy. Having low body fat already i suppose would help but im super skinny and just cant put on any kind of weight.
At the moment i do martial arts twice a week and nothing else for the reason below.
My diet is crap but I dont really know where to start with my body type, all the things you read are for bigger guys and follow the same formula of bulk up then lose the fat, this hasn’t worked for me because i cant bulk up at all. Please help!

Carl April 26, 2011 at 7:43 pm

hey im trying to get a lean body, maybe not as lean as cams but i want to be pretty lean. i am 6′ and i weigh around 80kg. i have a big chest and shoulders but i have alot of fat on my body and need to lose it asap. i do martial arts classes 3 times a week and i know what exercises to do in order to lose the fat but diet is the problem. could u give me some examples of foods and meals that i could eat in order to help lose the fat?

thanks alot, Carl.

Greg - Kinobody Fitness Systems June 5, 2011 at 5:08 pm

Rusty,

This is the first post that I ever read on your blog. I must of initially came across your site back when the movie came out around 2008. Didn’t really become hooked until last year when I realized the lean and muscular physique was really what I wanted.

Larry June 11, 2011 at 4:59 pm

I’d have to say that I have a more ripped muscular looking body them cam but I’m not as heavy. I’ve had a six pack since I was about 5 and never really went to the gym. I’m 5,11 146 lbs so I’m not big but I have a body that every girl likes ;)

Carl@ hip exercises August 11, 2011 at 10:57 am

You definitely right on target on this one:) Love the post, the movie maybe crap but the guys are inspiring to keep us looking good.

Jon March 28, 2012 at 8:16 am

Hey Rusty I’ve been questioning now for a while on whether to gain more muscle or lose fat and tone up. I want the cam gigandet look that he has in never back down which isnt a lot of muscle but is the look I want. I’m 5″9 160lbs 17%bf . Im 19 and hope to be a personal trainer soon. Plz help me out on this

Thanks!

devd July 26, 2012 at 10:56 pm

sir,m 5’6″ nd weight around 60 ..m nt bulky bt i want to achieve a physique lyk dat of CAM’s .. wht exactly should i do fr tht?

carolyn August 9, 2012 at 4:31 am

I appreciate this article and from a woman’s point of view, i prefer a man’s body to be more like Cam Gigandet’s. Not all woman like men with huge muscles. Actually, i despise that look, especially on a shorter man. Where both taller and shorter men look amazing with a build similar to or like Cam’s. You are right in saying, he looks like he is in good shape, more athletic looking, with the body of a soccer player. Please keep promoting a body type like his. I truly think it is healthier, and appreciated by more (women) Thank you. Get rid of the meatheads ;)

Paulo August 27, 2012 at 4:16 pm

Vacation body blue print doesn’t appear with any kind of download option and I’ve pressed like about 6 times please could you email me with the e book, I have all your other books i can’t have a gap in my library :-(

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