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Kettlebell Kettlebell for aesthetics program

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kb02

kb02

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Hey guys I stumbled upon this 4 week plan from kettlebell kings. Kettlebells For Aesthetics Training Program . It has some isolation exercises in it like Pavel's get huge with kbs pages from rkc. While following s&s I wonder you guys thought of following some of these exercises as kind of a variety day of sorts on say one day of the week to kind of fill in the blank of s&s. Lots of us add in extra floor press or two , but curious on your thoughts. We have all enjoyed the benefits of s&s but for those who want to stay on it and not go to more hypertrophy routine like KBM, could this work?
 
@Oscar you didn't share any link...

This is a compelling question. I've been working at the S&S basic requirements for about a month now, and have noticed some nice changes in my body's aesthetic. Even coming from a fit baseline. I'd be curious to hear from people who have done the program longer term as to the efficacy on achieving "ripped-ness" for lack of a better term. Even more so from those who have strictly done only S&S.

I checked out the kettlebells for aesthetics training program and it seems great. I can't get past the simplicity of S&S though, and in some respects it might've ruined other workout plans for me forever. Can't beat to exercises with that much benefit.
 
I have reached simple and went to bw stuff for a while . Started chasing simple again ,kind of put my training on the backburner due to demanding work life for a couple months. All in all s&s can't be beat for me as far as feeling good and strong . So im working back to it now for these reasons BUT ... I know im not the only one here that would like to see a bit of muscle where s&s don't put it.
 
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pimbrouwers said:
@Oscar you didn't share any link
Click to expand...

Lol I meant this thread, as in the one we are discussing now. Hogan posted a similar question elsewhere.

I have been doing s&s for about a year and I haven't noticed significant improvements in my appearance. To be fair, until recently I was working with 14 Kg and then 19 Kg, and maybe those weights are not enough for changes in appearance. My body fat is also about 20%, so it would take a lot of muscle to show off with this amount of fat. I think that by the time I'm working with the 32 my appearance will improve.

I have considered this same question also, and I have the idea that push ups or dips would be a nice addition to s&s for aesthetics purposes. I haven't tried it yet though. I might be reaching Simple by next December, which is summertime in Argentina, so I might be a good opportunity to test it.
 
@Marc yea I have his books and like the programs as well. Just like s&s near daily ,but wanted to fill the gap a little . Not changing programs but merely supplemental.
 
Perhaps Rite of passage with pullups/rows. There are plenty of volume with decent weight.
Basically program builds your strenght, but it is possible to build also v-taper and decent guns with that program. There are also variety days when you can do get ups...
 
If I remember right there were a few threads about adding push-ups to s&s . But that's not like the exercises of kb4a ,the program above has isolation exercises like Pavel's kB chest flyes and bicep curls etc. S&s gives enough muscle for me everywhere else but some places need a little too. I thought that one day focused on this would balance out . But would this be enough frequency to make a difference or just hinder strength from primary goal of sinister
 
Sauli said:
Perhaps Rite of passage with pullups/rows. There are plenty of volume with decent weight.
Basically program builds your strenght, but it is possible to build also v-taper and decent guns with that program. There are also variety days when you can do get ups...
Click to expand...
@kb02 I believe Pavel has said “Until you can strictly press half your bodyweight with one arm, Rite of Passage *is* your hypertrophy program.” I’m about halfway through my first go at RoP and can see and feel more meat on my upper arms, shoulders, and upper back.
 
@Sean M you're absolutely right ,I've met that following cmarkers press protocol 2 years ago. Not looking for hypertrophy routine at all . A symmetrical balance from s&s is all.
 
I think some of you are missing the point of discussion, we are not talking about rop,kbm,rotk,Prometheus,armor building,etc. This is about s&s of sorts and frequency of supplemental lifts.
 
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This is something I might consider for myself in the future, for aesthetics:

Once a week: S&S swings + Bench Press, hypertrophy-ish program
Following day: rest (or light S&S swings only). In order to give proper rest after hypertrophy.
All other days: S&S as written.

Alternative: Maybe a second bench press day instead of TGU?

I think it follows this guideline for changing programs, and doesnt deviate from the essence of S&S. I wonder what more experienced members think of this.
 
@Oscar that looks like something to think about.Given the rest/light following day that would probably work.
 
@kb02
I have two friends on a S&S variation and because they are meatheads they are allowed to do a bit for their "show muscles" (chest+bicep).
It's S&S from Mon-Fri, on Mon+Thu we add chest at the end of the S&S session and on Tue+Fri we add bicep.
Chest is DB bench press and bicep is EZ bar curls.
1 set of 10 (use a weight which makes the 10th rep almost failure), rest for ~2min, then a rest-pause drop set like this:
Use the weight from the first set. Rep out until failure, rest 15sec, rep out to failure again, drop weight by ~25% and do another set to failure.
That's it. Takes just ~5min.

They haven't noticed size gaines, but didn't lose any size either. Keep in mind that they are training bodybuilder routine style for 5+ years. Not losing size for someone like that is a good sign that it should work for other people who usually don't train to increase size IMO.
 
Oscar said:
This is something I might consider for myself in the future, for aesthetics:

Once a week: S&S swings + Bench Press, hypertrophy-ish program
Following day: rest (or light S&S swings only). In order to give proper rest after hypertrophy.
All other days: S&S as written.

Alternative: Maybe a second bench press day instead of TGU?

I think it follows this guideline for changing programs, and doesnt deviate from the essence of S&S. I wonder what more experienced members think of this.
Click to expand...

I like this idea. A single day of proper bodybuilding gives pretty good returns for the time spent. But I would make little modifications.

Once a week would be Back Squats and Bench Press. Lots of weight for lots of reps. If I had to drop either of the exercises, I would drop the BP, even if I wanted mass in the upper body. There just isn't anything that beats the squats for mass. If squats are a no go, then deadlifts like the PTTP Bear are a distant second.

After that, until the worst recovery demands are met, light S&S.

All other days, S&S as written.

The way I read S&S is that it is a program that adapts to your training and life and not the other way round. I really like the idea of doing it as it is but with a lighter weight on the days you don't feel it. Done that way, it should help recovery.
 
"A symmetrical balance from s&s is all."

Add chin ups. preferably close grip for extra bicep love. In time weight it and you will feel your chest.. Also floor press that bell, don't use 2 hands to get it up before TGU.

Sandow is mentioned in ETK as the guy with the classic torso. And he is mentioned alot. The thing is.. he got his "size" from light weight exercises for a ton of reps. Daily. He would perform them after waking but before his cold bath. And have his strength training on stage.

You could try something similair. Add isolation exercises for the muscles you think are neglected in S&S and do them systematically for more reps each day or every 2nd day.
 
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All of these thoughts are great
Oscar said:
aside from being able to keep muscle, are they progressing well with s&s? Or is the additional work affecting negatively?
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Thats the thing to build these areas up but not hinder progress on s&s . I think two days would be max imo .
 
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