Kettlebell Best program you found for hypertrophy

[Creamkrackered]

Hi all,

I’m sure this has come up many times but I am curious as to what programs yielded the best hypertrophy results using Kettlebells. Am looking to build some muscle and was looking for some ideas!

 

[Luis T. Gonzalez]

Rite of Passage always causes my back to grow quite a bit.

 

[Adachi]

This is the best hypertrophy I've gotten from Kettlebell Centric Training.

Strong Endurance - Minimalist Hypertrophy

How long is a typical session? Light day is < 20 minutes.(the repeats being on 0,5,10,15min. Marks) Heavy day is up to a little less than 60 minutes . But that's only one day in the schedule. 15/6. After that the volume cap gravitates to 30/2, 30/4 at the end. Weighted Average is probably...

www.strongfirst.com

 

[renegadenate]

BuiltStrong Minimalist

 

[GovernorSilver]

Easy Muscle

 

[Bauer]

For legs: Built Strong Minimalist.
For shoulders: Surprisingly, KBSF Plan A (LCCJ)
But I would like to test glycolytic power repeats like @Adachi.

 

[Mark Limbaga]

What is your experience with kettlebell training? That way we can point you to something appropriate for you

 

[Creamkrackered]

BuiltStrong Minimalist

Ohh I did see this. Is this the one made by Fabio? With Heavy, medium and light for a Push, Pull and Squat?

 

[Creamkrackered]

What is your experience with kettlebell training? That way we can point you to something appropriate for you

I have completed KB strong and have been program hopping for way too long on others… I need to stop and take a program seriously

 

[JamesPTA]

when I was a relative newbie, I had tremendous gains with Total Tension Complex.

 

[solarbear]

.

I'd be tempted to play around with the 2 3 5 10 protocol.
Clean and Press
Front Squat

I might try something like this:
Heavy 2-3-5-10 x5
Medium 2-3-5-10-2-3-5-10-2-3-5
Light 2-3-5 x3

D1 Heavy C&P, Light Front Squat
D2 Medium both
D3 Heavy Front Squat, Light C&P

 

[Creamkrackered]

.

I'd be tempted to play around with the 2 3 5 10 protocol.
Clean and Press
Front Squat

I might try something like this:
Heavy 2-3-5-10 x5
Medium 2-3-5-10-2-3-5-10-2-3-5
Light 2-3-5 x3

D1 Heavy C&P, Light Front Squat
D2 Medium both
D3 Heavy Front Squat, Light C&P

Thanks I appreciate the comment although this isn’t really a program rather more it is a set of reps (I.e. no progression).

 

[solarbear]

Thanks I appreciate the comment although this isn’t really a program rather more it is a set of reps (I.e. no progression).

I am pretty sure you could add some progression with a little thought. I see no need to write an entire program for someone I don't know.

But OTOH you could just use the heavy days as progression and go from 3 rounds to 5 over the course of a few weeks. Week 2 add 2,3,5 to the 3 rounds. Week 3 add a 10. Week 4 another 2,3,5. Week 5 another 10. Week 6 run light and medium days all week as a deload.

 

[3letterslong]

Rite of Passage (with pull-ups and a clean and a squat before every press) or Escalating Density Training were both really effective at building muscle.

 

[Mark Limbaga]

I have completed KB strong and have been program hopping for way too long on others… I need to stop and take a program seriously

You can continue the series and do the easy muscle series..

Or the cruiser by Fabio Zonin

 

[renegadenate]

You can continue the series and do the easy muscle series..

Or the cruiser by Fabio Zonin

@Creamkrackered do any of Fabio's programs (8 Weeks for Difficult Times, Cruiser, BuiltStrong Minimalist or Maximum), and you'll see excellent results.

I've done 3.5 cycles (28 weeks + additional testing weeks) of BuiltStrong Minimalist and am about to switch to BuiltStrong Maximum.

 

[lais817]

Rite of Passage (with pull-ups and a clean and a squat before every press) or Escalating Density Training were both really effective at building muscle.

Sounds serious if you are using a 5RM bell for the C+P.

 

[3letterslong]

Sounds serious if you are using a 5RM bell for the C+P.

The pull-ups and presses were very difficult, but the cleans and squats were much, much easier. I always wanted to try it using jerks and a bell much closer to my 5rm in cleans and squats, but I never got around to it.

Now that I think about it, i wonder if it was a form of Iron Cardio.

 

[lais817]

The pull-ups and presses were very difficult, but the cleans and squats were much, much easier. I always wanted to try it using jerks and a bell much closer to my 5rm in cleans and squats, but I never got around to it.

Now that I think about it, i wonder if it was a form of Iron Cardio.

TBH I've been contemplating running a cycle of either ROP or the Jurassic version using clean - long push press/squat - pullup structure if I'm not where I want to be RM wise with the 24kg once I'm done with my current run @20kg.

Did a test session a while ago and found it smoked me pretty quickly, I'm assuming most people who do ROP with push presses don't do the long push press (thruster style) and a clean before each LPP.

 

[Luis T. Gonzalez]

TBH I've been contemplating running a cycle of either ROP or the Jurassic version using clean - long push press/squat - pullup structure if I'm not where I want to be RM wise with the 24kg once I'm done with my current run @20kg.

Did a test session a while ago and found it smoked me pretty quickly, I'm assuming most people who do ROP with push presses don't do the long push press (thruster style) and a clean before each LPP.

I always did rop with one clean then however many presses. I’ve never done it with a clean before each press. But I think once you get closer to doing rop with the beast, you don’t want to if you value your elbows and lower back.