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Kettlebell Built Strong Minimalist

That‘s interesting. Aren‘t you pressing too much? Isn‘t there any interference between those two programs?
I am keeping an eye out for that, but so far no issues. I’ve split my BtS pressing between Dips, Bench, and See-Saw, so I’m only doing one overhead press in the program. I don’t think it’s bothering me for a couple of reasons:

1- I’ve done a lot of overhead pressing over the last year. Both single and double kettlebell, and barbell, up to 70 reps per session. So far this volume doesn’t seem to be close to that.

2- My weight on either the see-saw press (28kg) and IC (24-32kg) is well within my mid range weights. So I’m never blasting my shoulders on any single day. Very much taking the 60-80RM approach at most.
 
I am keeping an eye out for that, but so far no issues. I’ve split my BtS pressing between Dips, Bench, and See-Saw, so I’m only doing one overhead press in the program. I don’t think it’s bothering me for a couple of reasons:

1- I’ve done a lot of overhead pressing over the last year. Both single and double kettlebell, and barbell, up to 70 reps per session. So far this volume doesn’t seem to be close to that.

2- My weight on either the see-saw press (28kg) and IC (24-32kg) is well within my mid range weights. So I’m never blasting my shoulders on any single day. Very much taking the 60-80RM approach at most.
That being said, I will likely scale back or swap out the IC on peak BtS weeks depending on how I’m feeling going in.
 
This sounds like a well rounded approach.
I did a few rounds of Victorious (which is a one-lift BtS program) last year and this year. At Brett and Fabio’s suggestion, I alternated with S&S. I took the same approach then, either keeping the weight low or taking the week off S&S when peaking for Victorious. It worked pretty well, and I’m enjoying adding IC in for some interesting variety.
 
I did a few rounds of Victorious (which is a one-lift BtS program) last year and this year. At Brett and Fabio’s suggestion, I alternated with S&S. I took the same approach then, either keeping the weight low or taking the week off S&S when peaking for Victorious. It worked pretty well, and I’m enjoying adding IC in for some interesting variety.
I also asked myself how to fit in conditioning into the BS concept. I guess you (and Fabio/Brett) found a good way to do so. But it takes some time to finish everything.
 
Hi @Fabio Zonin
I am not Conor but I had the same idea for myself, hence I gave written a macro that generates this type of calendar (as the formulas were getting very cumbersome, a macro simplifies it). if interested I can DM it to you, feel free to use!
WOW, I am not that good with macros, I wouldn't have been able to do it. Yes please, let's chat through DM.

I have received a quite surprising amount of questions and requests around the macro version :) I will answer each one of them
However since it is essentially an amendment to a program by Fabio and Strong & Fit and their IP I am in no way or shape in a position or willing to share this other than with Fabio... I hope you all understand!
Thank you for being so mindful, Sir, I very much appreciate it. Let's discuss via DM.
 
I'm in week 3 now. The previous sessions took about 20-30 min to complete in a circuit-style training (following the 'tough'-template).
On the off-days I'm doing timeless 100-swings with a medium weight kb for me, which comes down to about EMOM x 10reps.

I think it's an awesome program! I did some of Geoff Neupert's programs before (Strong and Giant), which were super effective for strength and musclemass but I did miss some variety.

I'm very curious about the results after completion of the first cycle, but I think I'll stay on this program for quite some time !
Thank you, Sir! I look forward to your feedback once you have completed the cycle :)
 
I'm tapering Plan Strong currently where Power Clean was one of my lifts and moving into a cycle of BTS regular followed by BTS tough , and I would like to use my 4RM PC in the H section of the Hinge lift to keep my form and improvements over these next 4 months. @Fabio Zonin is there any reason why this wouldn't be acceptable?
 
Today i finished my first run on built strong minimalist and want to give some feedback.

I started with the intent to built some mass and strength in the 8 week program. Here is what i did:

- as i have a barbell, squat rack, some rings and lots of kettlebells i choose the barbell lifts (squat, press, row) as the heavy movement and a mix of bodyweight and kettlebel moves on the other intensities (pistols, pullups, dips, double kettlebell press, double kettlebell front squat, kettlebell row )
- i tested all of the moves over 1 week and tried to use a technical max
- as i wanted the best possible outcome and had enough time on hand i have choosen the tough template, that lead to some long sessions with a sum of 36 sets (took me 90min)
- on most days i splitted my training into a morningsession (only the heavy lift) and afternoon session (M,L lifts); that worked out great for me
- as i didn't push the time on any session and limited every other training to a minimum there was no chance of missing a lift and i didn't felt overly exhausted

Here is what i got 8 weeks later:

- bodyweight went from 66kg to 69kg
- Squat went from 4 to 9 reps (90kg)
- Press went from 6 to 10 reps (42,5kg)
- Row went from 7 to 11 reps (60kg)

I am quite pleased with the program. The results are better than expected and all the time i felt great. I think Fabio made an outstanding job with this one. It delivers what was promised and gave me the opportunity to have very much variety. I am sure i will do it again when the right time comes.
 
Today i finished my first run on built strong minimalist and want to give some feedback.

I started with the intent to built some mass and strength in the 8 week program. Here is what i did:

- as i have a barbell, squat rack, some rings and lots of kettlebells i choose the barbell lifts (squat, press, row) as the heavy movement and a mix of bodyweight and kettlebel moves on the other intensities (pistols, pullups, dips, double kettlebell press, double kettlebell front squat, kettlebell row )
- i tested all of the moves over 1 week and tried to use a technical max
- as i wanted the best possible outcome and had enough time on hand i have choosen the tough template, that lead to some long sessions with a sum of 36 sets (took me 90min)
- on most days i splitted my training into a morningsession (only the heavy lift) and afternoon session (M,L lifts); that worked out great for me
- as i didn't push the time on any session and limited every other training to a minimum there was no chance of missing a lift and i didn't felt overly exhausted

Here is what i got 8 weeks later:

- bodyweight went from 66kg to 69kg
- Squat went from 4 to 9 reps (90kg)
- Press went from 6 to 10 reps (42,5kg)
- Row went from 7 to 11 reps (60kg)

I am quite pleased with the program. The results are better than expected and all the time i felt great. I think Fabio made an outstanding job with this one. It delivers what was promised and gave me the opportunity to have very much variety. I am sure i will do it again when the right time comes.
Great results and great job sticking with it!
 
Today i finished my first run on built strong minimalist and want to give some feedback.

I started with the intent to built some mass and strength in the 8 week program. Here is what i did:

- as i have a barbell, squat rack, some rings and lots of kettlebells i choose the barbell lifts (squat, press, row) as the heavy movement and a mix of bodyweight and kettlebel moves on the other intensities (pistols, pullups, dips, double kettlebell press, double kettlebell front squat, kettlebell row )
- i tested all of the moves over 1 week and tried to use a technical max
- as i wanted the best possible outcome and had enough time on hand i have choosen the tough template, that lead to some long sessions with a sum of 36 sets (took me 90min)
- on most days i splitted my training into a morningsession (only the heavy lift) and afternoon session (M,L lifts); that worked out great for me
- as i didn't push the time on any session and limited every other training to a minimum there was no chance of missing a lift and i didn't felt overly exhausted

Here is what i got 8 weeks later:

- bodyweight went from 66kg to 69kg
- Squat went from 4 to 9 reps (90kg)
- Press went from 6 to 10 reps (42,5kg)
- Row went from 7 to 11 reps (60kg)

I am quite pleased with the program. The results are better than expected and all the time i felt great. I think Fabio made an outstanding job with this one. It delivers what was promised and gave me the opportunity to have very much variety. I am sure i will do it again when the right time comes.
Which version did you use? Minimal, normal or tough?
 
I have never done the Plan Strong or the BuiltStrong. But with the information in the various articles and threads, I would say that Plan Strong is more about getting strong: 50% of the total lifts are in ~65% weight, ~35% in the 75% weight and about ~14 in the 85% weight and about ~1% in the 90/92%. Where, I think, you will do all the different weights for every training.

For this build Strong there is no 90/92% and is more about heavy quality reps. In the podcast with Jay Ferrugia, Fabio asks him what weight he could use for a 6RM Bench. Jay responds with: I don't do benches anymore, but with a DB Chest Press around 110's per hand. Fabio then asks him how many perfect reps he could do, after a all out 6RM set, with just 2 minutes rest. Jay responds with about 3, and after those 3 I could do probably one more with 2 minutes rest again. Fabio asks how many of those 10 total reps would be perfect quality, because all of them are to failure, respons, not that many.

Now if you take the same 6RM and you will do only 3 reps the first set, 50% of you RM, take 2 minutes rest, can you do another set of 3 after this set? 'Yes'. How many would have perfect technique? 'All of them'. How many sets of these would you think you can do? 'About 5'.

So you would do 15 quality reps with a 6 RM weight (~87% of maximum weight) which will build strength, and via Chris Beardsley also 15 stimulating reps which will build muscle aswell. With the 3 different weight categories, Brad Schoefeld's re-examination of the Repetition continuum, also comes in to play: stimulating different fibers to work hard.
This make so much sence.
Thanks for posting.
 
There was an example program in SF newsletter recently. Is it one of the programs recommended in the book? The one in the news letter, is it considered normal, though or easy? What about doing it w one KB?

I am sorry if I ask too much detail. I love Fabio’s programs, and planning to buy his book, but trying to learn a bit more before I purchase the book if it is not asking too much.

Again, sorry if I am asking too much detail, Fabio is great giving out a lot of free very valuable stuff.

Best
 
There was an example program in SF newsletter recently. Is it one of the programs recommended in the book? The one in the news letter, is it considered normal, though or easy? What about doing it w one KB?

I am sorry if I ask too much detail. I love Fabio’s programs, and planning to buy his book, but trying to learn a bit more before I purchase the book if it is not asking too much.

Again, sorry if I am asking too much detail, Fabio is great giving out a lot of free very valuable stuff.

Best
You will see the principles in action in both

The book allows a bit more customization vs the plan in the newsletter
 
Today i finished my first run on built strong minimalist and want to give some feedback.

I started with the intent to built some mass and strength in the 8 week program. Here is what i did:

- as i have a barbell, squat rack, some rings and lots of kettlebells i choose the barbell lifts (squat, press, row) as the heavy movement and a mix of bodyweight and kettlebel moves on the other intensities (pistols, pullups, dips, double kettlebell press, double kettlebell front squat, kettlebell row )
- i tested all of the moves over 1 week and tried to use a technical max
- as i wanted the best possible outcome and had enough time on hand i have choosen the tough template, that lead to some long sessions with a sum of 36 sets (took me 90min)
- on most days i splitted my training into a morningsession (only the heavy lift) and afternoon session (M,L lifts); that worked out great for me
- as i didn't push the time on any session and limited every other training to a minimum there was no chance of missing a lift and i didn't felt overly exhausted

Here is what i got 8 weeks later:

- bodyweight went from 66kg to 69kg
- Squat went from 4 to 9 reps (90kg)
- Press went from 6 to 10 reps (42,5kg)
- Row went from 7 to 11 reps (60kg)

I am quite pleased with the program. The results are better than expected and all the time i felt great. I think Fabio made an outstanding job with this one. It delivers what was promised and gave me the opportunity to have very much variety. I am sure i will do it again when the right time comes.
These are great results!

Thank you so much for sharing and for your feedback and very kind words, Sir!
 
Today i finished my first run on built strong minimalist and want to give some feedback.

I started with the intent to built some mass and strength in the 8 week program. Here is what i did:

- as i have a barbell, squat rack, some rings and lots of kettlebells i choose the barbell lifts (squat, press, row) as the heavy movement and a mix of bodyweight and kettlebel moves on the other intensities (pistols, pullups, dips, double kettlebell press, double kettlebell front squat, kettlebell row )
- i tested all of the moves over 1 week and tried to use a technical max
- as i wanted the best possible outcome and had enough time on hand i have choosen the tough template, that lead to some long sessions with a sum of 36 sets (took me 90min)
- on most days i splitted my training into a morningsession (only the heavy lift) and afternoon session (M,L lifts); that worked out great for me
- as i didn't push the time on any session and limited every other training to a minimum there was no chance of missing a lift and i didn't felt overly exhausted

Here is what i got 8 weeks later:

- bodyweight went from 66kg to 69kg
- Squat went from 4 to 9 reps (90kg)
- Press went from 6 to 10 reps (42,5kg)
- Row went from 7 to 11 reps (60kg)

I am quite pleased with the program. The results are better than expected and all the time i felt great. I think Fabio made an outstanding job with this one. It delivers what was promised and gave me the opportunity to have very much variety. I am sure i will do it again when the right time comes.
Great progress. I see that you have gained 3 kg. Is that the muscle mass that you wished for? And how are things going 5-6 weeks later?
 
@Fabio Zonin :
Pavel recommended that I build some muscle with double bells before continuing with my current strength training work.

I am currently weighing my options and thinking out loud about this in various threads on the forum :)

I have some questions for you on BTS plans (BTS Minimalist, and the die roll version from the newsletter):
  1. Do you think it could work with Presses and Front Squats only? In the past I tended to get elbow issues from full ROM pulling. Maybe easy Swings on off-days could fill the pulling gap. Or C&P instead of MP? And maybe going one plan variation heavier (tough instead of regular, e.g.)
  2. While rest periods are not specified, is there something like too much rest for BTS?
  3. Do you think Push Presses could work as one pressing variation?
  4. Is there a recommended cycle duration for the die roll plan?
  5. Would you recommend a break-in period for the die roll plan (omitting the 8 ladder option)?
Thank you in advance. I really like the concept of BTS. Looks like a really flexible and adaptable system.
 
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@Fabio Zonin :
Pavel recommended that I build some muscle with double bells before continuing with my current strength training work.

I am currently weighing my options and thinking out loud about this in various threads on the forum :)

I have some questions for you on BTS plans (BTS Minimalist, and the die roll version from the newsletter):
  1. Do you think it could work with Presses and Front Squats only? In the past I tended to get elbow issues from full ROM pulling. Maybe easy Swings on off-days could fill the pulling gap. Or C&P instead of MP? And maybe going one plan variation heavier (tough instead of regular, e.g.)
  2. While rest periods are not specified, is there something like too much rest for BTS?
  3. Do you think Push Presses could work as one pressing variation?
  4. Is there a recommended cycle duration for the die roll plan?
  5. Would you recommend a break-in period for the die roll plan (omitting the 8 ladder option)?
Thank you in advance. I really like the concept of BTS. Looks like a really flexible and adaptable system.
Great questions!
 
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