tashfeen
Level 1 Valued Member
Few years back, Fabio discussed his hypertrophy program -> If It Flies Right, It Looks Right: My Journey to a Bodybuilding Competition | StrongFirst
I am hoping to give his program a try but all with KBs. He mentions near the end of the post here that the program can be done with just KB-> Forging a New Path to “Functional” Hypertrophy | StrongFirst
I wanted to see if anyone has tried it and seen results with an only KB approach and what are the best substitutes.
Mainly, what are the recommended substitutes for barbell moves (deadlift, bench press, and squat)? On his plan, there is a main lift and variety lift on the same day focused on the same movement pattern such as hip hinge which translates into deadlift as the main lift followed by either a Romanian deadlift or swing.
This is I guess what I am thinking as substitutes with the variety lift
Hip Hinge
Main lift: Romanian deadlift
Specialized Variety: Swing
Horizontal Press
Main Lift: KB/DB Bench press
Specialized Variety: Dip
Squat
Main Lift: Double KB front squat
Specialized Variety: Double KB front squat or Goblet squat
Horizontal Pull
Main Lift: One-arm row
Specialized Variety: Renegade Row
Thanks!
I am hoping to give his program a try but all with KBs. He mentions near the end of the post here that the program can be done with just KB-> Forging a New Path to “Functional” Hypertrophy | StrongFirst
I wanted to see if anyone has tried it and seen results with an only KB approach and what are the best substitutes.
Mainly, what are the recommended substitutes for barbell moves (deadlift, bench press, and squat)? On his plan, there is a main lift and variety lift on the same day focused on the same movement pattern such as hip hinge which translates into deadlift as the main lift followed by either a Romanian deadlift or swing.
This is I guess what I am thinking as substitutes with the variety lift
Hip Hinge
Main lift: Romanian deadlift
Specialized Variety: Swing
Horizontal Press
Main Lift: KB/DB Bench press
Specialized Variety: Dip
Squat
Main Lift: Double KB front squat
Specialized Variety: Double KB front squat or Goblet squat
Horizontal Pull
Main Lift: One-arm row
Specialized Variety: Renegade Row
Thanks!