PlanStrong/BuiltStrong Hypertrophy with Plan Strong for stronger KB Press

[Filip Strong]

Greetings!

I've been working on my KB Military Press for a quite a long time. I've reached 48kg using mainly ROP and Plan Strong programs. They are great - but IMHO my arms aren't well developed - looking on my arm size, many people can't believe I can press 48kg. I would like to build more muscles - I thought about 2-3 months hypertrophy plan, that would help me build stronger base for a bigger kettlebells (52kg, maybe 56kg in long term). What's more, I thought it would be good idea to use barbell - I've never did any work on bilateral press movements, so I will rest from pressing with KB all the time.

I have some questions, about:
- choice of movement
- volume, intensity and ARI

So, I thought about two type movements: Barbell Military Press (never did it before) and Close Grip Bench Press (mentioned in Pavel's article : Bench Press to Kettlebell Press More | StrongFirst ). Which, in your opinion is better in my case?

Secondly, how about volume, intensity and ARI in hypertrophy-based plan? I thought about using PS 50 using only 55%, 65% and 75% RM, reps varying between 6 and 10, with ARI around 65% and volume 20% higher than in my standard, strength-based programs.

Any thoughts if my idea is right? What do you think?

Regards,
Filip

 

[Steve Freides]

BuiltStrong!

-S-

 

[Filip Strong]

BuiltStrong!

-S-

I know Waiting for the next term of BT. Until then... I have to work with PS which is pretty similiar

 

[Steve Freides]

I would go with the close grip bench press as outlined in Pavel's article.

-S-

 

[Anders]

I read that people have good experiences with The Giant and using it with two bells. Have you tried that ?

 

[Steve Freides]

I read that people have good experiences with The Giant and using it with two bells. Have you tried that ?

Double press - excellent thought.

Dry Fighting Weight - article on this site - could also work for you. It's not PlanStrong but it's a great program, IMO, simple and easy to follow, and can be run multiple times.

-S-

 

[Anders]

Some more thoughts:

1) Have you read Beyond Bodybuilding by Pavel. He has quite a lot of programs, but maybe not that many that directly adresses arm size.

2) If you chose a pull-up program with more reps, maybe that could make your biceps grow ?

3) I have also read that high-volume heavy snatches can make your biceps grow.

 

[Craig P]

Hi Filip.

I would keep the process simple. Choose your strength goal and prioritise it - it sounds like the barbell military press would work well for you, it will have a larger systemic stress on your body and enable you to handle greater loads (plus it is specialised variety when compared to single arm press).

For hypertrophy you can add volume to the end of your session. Plan Strong might suggest getting more sets of 5s and 6s.

Another programme - such as Wendler 5 3 1 - would accumulate volume upto 5sets X 10reps format, using approx 50% 1rm. Over a period of weeks you can increase intensity gradually.

Be mindful of your recovery, and remember, a calorie surplus will give you the muscle building fuel your body needs.

Good luck

 

[Fabio Zonin]

So, I thought about two type movements: Barbell Military Press (never did it before) and Close Grip Bench Press (mentioned in Pavel's article : Bench Press to Kettlebell Press More | StrongFirst ). Which, in your opinion is better in my case?

Secondly, how about volume, intensity and ARI in hypertrophy-based plan? I thought about using PS 50 using only 55%, 65% and 75% RM, reps varying between 6 and 10, with ARI around 65% and volume 20% higher than in my standard, strength-based programs.

Good call, Philip!
What about Close Grip BP + Weighted Chin Ups?
An ARI in the range 65-68%1RM will do the job

I read that people have good experiences with The Giant and using it with two bells. Have you tried that ?

I don't know that specific plan by @Geoff Neupert, but I can tell you that everything he comes out with is a guaranteed success! The guy is a programming genius!

Some more thoughts:

1) Have you read Beyond Bodybuilding by Pavel. He has quite a lot of programs, but maybe not that many that directly adresses arm size.

2) If you chose a pull-up program with more reps, maybe that could make your biceps grow ?

1) Lots of great clues and plans there!
2) Good call! And probably Chin-ups in place of Pullups, more biceps involvement there.

For hypertrophy you can add volume to the end of your session. Plan Strong might suggest getting more sets of 5s and 6s.

This is also a very affective strategy. Some back-off sets with higher reps, 5-10 will definitely help.

Very good ideas, folks!

I hope you'll find also my two cents useful.

Wishing all a great week!

Fabio