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Kettlebell Best program you found for hypertrophy

lais817 said:
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.
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Test where you are with the 24 since it is also a good idea to use a bridging plan with the 24 before you embark using it for the ROP.
 
solarbear said:
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.
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Apologies I didn’t mean that rudely, if that’s the way it came across. I just meant I was looking to follow a program (paid or free) so again apologies if that came across the wrong way.

Thanks for the reply this helps a lot!
 
renegadenate said:
@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.
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Built strong minimal comes up a lot so I think I will give this a go! What is the main difference between built strong minimalist and maximum? So I know whether to purchase that instead. Thanks!
 
Creamkrackered said:
Built strong minimal comes up a lot so I think I will give this a go! What is the main difference between built strong minimalist and maximum? So I know whether to purchase that instead. Thanks!
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Built Strong Minimalist is 3 lifts (push, pull, legs). Maximalist is either 4 lifts (push, pull, legs, hinge) or 6 (vertical pull, vertical push, horizontal pull, horizontal push, legs and hinge).
 
3letterslong said:
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.
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Yes, there is something on it in the article series on "Work Capacity" (Brett Jones quotes the article in Iron Cardio, btw.):
Pavel in the article said:
Gray Cook has pointed out that my ETK Rite of Passage military press plan is a work capacity protocol. Inspired by the Soviet weightlifting methodology, it has to be. Even though strength remains its number-one goal and alactic plus aerobic endurance is just a “WTHE.”
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www.strongfirst.com

What is "Work Capacity"? [Part I] | StrongFirst

Fight the urge to say "work capacity" — or be ready to specify the dominant energy system or the power, tempo, and duration of the exercise.
www.strongfirst.com
 
Bauer said:
Yes, there is something on it in the article series on "Work Capacity" (Brett Jones quotes the article in Iron Cardio, btw.):


www.strongfirst.com

What is "Work Capacity"? [Part I] | StrongFirst

Fight the urge to say "work capacity" — or be ready to specify the dominant energy system or the power, tempo, and duration of the exercise.
www.strongfirst.com
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I am so glad you linked me to this quote! I have been struggling with incorporating the A&A protocols to my goals, but if I can just repeat my previous ROP experience then I know exactly what to do!
 
Mark Limbaga said:
Test where you are with the 24 since it is also a good idea to use a bridging plan with the 24 before you embark using it for the ROP.
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I've got 6 more sessions of the Jurassic version with 20kg, this is my second run through at that weight. I've learnt a fair bit this time thru, mainly that my issue with pressing the 24kg was mainly one of technique, and less of a strength issue.

If I'm not up around 5RM with the 24kg, I was planning on Chinese Food for pressing gains for a few weeks before Xmas, and retesting after that, unless you had a better idea Mark?
 
Creamkrackered said:
Built strong minimal comes up a lot so I think I will give this a go! What is the main difference between built strong minimalist and maximum? So I know whether to purchase that instead. Thanks!
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Like said above, BuiltStrong Minimalist uses three exercises each day (squat, push, pull). You can use up to 9 different exercises or as few as three, and it has three different volume options.

BuiltStrong Maximum provides a 4-exercise (squat, hinge, push, pull) 3 days/week and 6 exercise (4 days/week) options in addition to the same volume options plus some other variations.

Both go on sale often for ridiculously low prices with various coupon codes.

BuiltStrong Maximum was $8 after discount code (FANTHANKS80) on strong and fit dot com.

Both are worth having for the spreadsheets, videos, and ebooks.

But you could make a BuiltStrong Minimalist program from BuiltStrong Maximum.

Also, BuiltStrong Maximum allows you to add your own exercises (which I'm doing).
 
lais817 said:
I've got 6 more sessions of the Jurassic version with 20kg, this is my second run through at that weight. I've learnt a fair bit this time thru, mainly that my issue with pressing the 24kg was mainly one of technique, and less of a strength issue.

If I'm not up around 5RM with the 24kg, I was planning on Chinese Food for pressing gains for a few weeks before Xmas, and retesting after that, unless you had a better idea Mark?
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If it's more of a technique than strength issue, I'd set a consultation with an instructor to dial in your technique.. 1-2 details can mean the difference between a 3rm and a 5rm
 
I did Easy Muscle and BS minimalist back to back last year and that was a pretty potent pairing. All told I probably put on 6-8 pounds of muscle between the two programs.

Easy Muscle with Dips as the accessory had the most noticeable localized hypertrophy I’ve ever had. Noticeably in my upper chest.

BSM was a solid followup to that where I definitely packed on additional muscle. I did 9 different exercises across the 3 modes, it definitely helped with the overall muscle building but wasn’t as noticeable in any one specific spot.
 
watchnerd said:
I’d add arms.

My arms lagged when I was just doing compounds
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My biceps and triceps have grown quite a bit on BuiltStrong Minimalist despite only weighted Chin-ups and Dips as my "arm" exercises.

Even when I did perform DB Biceos Curls and various Triceps exercises, they didn't add much. However, I do recommend them for most people especially if they already predominantly use compound exercises.
 
Conor said:
Easy Muscle with Dips as the accessory had the most noticeable localized hypertrophy I’ve ever had. Noticeably in my upper chest.
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I've heard so much about how dips only grow your lower chest. :D Just goes to show the response to hypertrophy stimulus can vary from individual to individual.

Last time I did Easy Muscle with dips, I was doing only assisted dips, yet my triceps grew heads that I didn't know they had. :cool: Now I'm ramping up for another Easy Muscle block with full range dips.
 
Overall I've always thought people over think hypertrophy training. Play with load, time under tension, RPE, frequency, intensity, an implementation of choice, they all can work. Constancy, recovery and diet become the deciding factor once you choice your path. Find what fits your schedule, time commitment, enjoyment, and just get after it over and over again.
 
renegadenate said:
My biceps and triceps have grown quite a bit on BuiltStrong Minimalist despite only weighted Chin-ups and Dips as my "arm" exercises.

Even when I did perform DB Biceos Curls and various Triceps exercises, they didn't add much. However, I do recommend them for most people especially if they already predominantly use compound exercises.
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To get horribly bro-science about it:

I think there may be a difference if one is "limb dominant" vs "torso dominant"

Which sounds at first like voodoo nonsense, but it may make an difference depending on anthropometry.

i.e. "toro dominant" people might need to do more dedicated arm work
 
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