120 Days with the Gym Movement Protocols: Kyle Kruger’s Gym Movement Protocols Success Story

by Megan K on December 14, 2010

When I began working with Kyle Kruger, he was skeptical of the Gym Movement Protocols. He was a die hard cross-fitter and loved the intensity and variety of their killer workouts. His physical limitations included some chronic shoulder pain, tight hamstrings and a chipped tooth (that occurred during a cross-fit workout).

I suggested that he commit to 120 days with the protocols and promised him that he would not be disappointed with the results.  He purchased the Grip and Rip DVD, watched it and asked questions like these:

“So you want me to test my movements and only do the things that make me better?”

“Let me get this straight, my workouts should be easy?!” .

“Stop when it starts to feel hard, but how will I progress?”

I explained to him that the protocols are simple: choose to do exercises that make you better, stop when things start to feel difficult and you will make faster progress than you ever could.

His physique transformation is outlined below:

He began training using the Gym Movement Protocols, taught in the Grip and Rip DVD on July 30th, 2010.

His starting measurements were: 29 July

Body Weight  214lbs

Body fat 16%= 34.24 lbs of fat mass, 179.76lbs of Lean Mass

shoulders 49

chest 41.75

Biceps 13.5

Waist 36

Thighs 23

Calves 15

November 30th

Body Weight: 210 lbs

Body Fat: 13%=27.3lbs of fat mass, 182.7 lbs of Lean Mass

In 4 months, Kyle lost 6.94 lbs of Fat and Gained 2.94lbs of Muscle Mass

Shoulders 50 (up 1 inch)

Chest 43 (up 1.25)

Biceps 14.5/14.75 (up 1/1.25 inches)

Forearms 12.25/12.5

Waist 34.75 (down 1.25 inches)

Thighs 24.5 (up 1.5 inches)

Calves 16.75/17 (up 1.75/2 inches)

Kyle’s Athletic Progress Using the Gym Movement Protocols:


July 30th: 32 in 7:30 minutes

November 30th: 29 in 3:00 minutes


July 30th: 335lbs

November 30th: 405lbs

1 Arm Pull-ups:

July 30th: 2 left, 2 right

November 30th: 8 left, 9 right

Bench Press:

July 30th: 245lbs

November 30th: 285lbs

Half way through the 120 days Kyle wrote a testimonial about the Gym Movement Protocols. He continues to use the protocols and when we update his progress in another 120 days he will have come even farther.

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