Cam Gigandet’s “Never Back Down” Workout Aproach

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.]

167 thoughts on “Cam Gigandet’s “Never Back Down” Workout Aproach”

  1. 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.

  2. 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!

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

    I’ve bookmarked your site!.

  4. 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.

  5. 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?

  6. 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.
    Vijender Jangra

  7. 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!

  8. 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?

  9. 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?

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

  11. 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.

  12. 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

  13. 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?

  14. 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?

  15. @ 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

  16. 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

  17. Dear Rusty.

    I was wondering if you could help me with a new diet and workout plan. If you could email me back I would appreciate it.

    It’s prob. going to be different from what you usually hear.


  18. Hey so i’m trying to get fit by doing 3 days of lifting, 3 days of HIIT running a week and sunday off. I Feel like i’m getting in better shape but i want to find a accurate, available way to check my body comp/ body fat. Do you guys know any thing or way that can help me out with that?

  19. hey bro,
    i have a good cardio routine that im doing but i am wondering what kind of diet i should do, like a layout of the week diet wise, i saw one post said he ate fruits and veggies for a whole day and stuff like that .. any suggestions you have would be nice

  20. @ Justin:

    Hey buddy,

    In answer to your question:

    You can’t ‘shape’ your ab muscles to look like Cams, unfortunately.

    Whatever they look like once you have burnt off the bodyfat, that is what they look like for life.

    NOBODY’S Abs look the same!! (Cams don’t look like Brads, Brads don’t look like Rtyan Reynolds etc…)

    Learn to accept your abs the way they are! 🙂



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