Kettlebell RMF review/experiences ??

Discussion in 'Kettlebell' started by Shawn90, May 1, 2018.

  1. John Grahill

    John Grahill Triple-Digit Post Count

    Late to the party again...I did do this program some time back and was one of Geoff s guineau pigs. I went with the clean and push press as I didn't to "think too much" about doing jerks in such high volume and density. Since then I'm more confident in jerks.

    The program worked quite well. Initially I used double 32s and after phase1 I tested myself as per Geoff s instructions and I added several reps to the 10RM! I talked with Geoff and he ok'd me jumping to the 36s for the remainder of the program.

    The goal of the program was building muscle. I didn't gain so much mass BUT I stayed basically the same weight with better composition. This was evidenced by pants fitting more comfortably than they did before and slightly tighter shirt sleeves. Not scientific I know but oh well.

    After doing it I jumped into "Strong" with 32s doing phase 1 with the C and Press then phases 1 and 2 with the 36s.

    I felt the clean and push presses improved my strict pressing strength even though some say it won't.

    Worthwhile program.
     
  2. Mark Limbaga

    Mark Limbaga Strong, Powerful Member of the Forum Certified Instructor

    just by how much did your numbers improve after the first phase?
     
  3. John Grahill

    John Grahill Triple-Digit Post Count

    Mark, the double 32s were a 10 or 11 RM and after phase one they became 16 or 17 RM. I waited about ten minutes and easily got 12 reps with the 36s prompting Geoff to ok using the 36s for the remainder.
     
  4. Marc

    Marc Strong Member of the Forum

    C&J are a fantatic exercise (probably the one lift you should choose if you had to, granted your mobility holds up with it). The fact that few people do them regulary is rather an expression of how demandig it is. I'd say: Go for it!

    Does anybody of you guys know where I could get Kettlebell RMF?
     
  5. Steve Freides

    Steve Freides Dir. of Community Engagement Staff Member Senior Instructor

    What is RMF?

    -S-
     
  6. John Grahill

    John Grahill Triple-Digit Post Count

    Steve, it's Geoff Neupert's program he called the "Real Muscle Building Fat Burner" which is based on the double clean and jerk or the double clean and push press.

    It is one of the programs in his "Kettlebell Express Ultra" and one I did for him as a beta tester. (I believe there were others who did it as well. I think it may have been in 2015)
     
    Steve Freides likes this.
  7. DavThew

    DavThew Strong Member of the Forum

    The program in KB express ultra seems slightly kinder thab the beta test - 20 minute sessions rather than 30 minute sessions. I have only run the beta version,perhaps illI try the more abbreviated version next time, giving more space for recovery.
    An increased focus on recovery seems to be a theme which became more common in Geoff's work as the years went on. I don't know how much difference 10 minutes will make, but it might be more compatibke with martial arts practice and other fun things.
     
  8. Shawn90

    Shawn90 Strong Member of the Forum

    Thank you for the review. And you're Strong!

    Im doing Strong before RMF with a pair of 24s.

    Do you have a recommendation for warming up for rep max testing ?
     
  9. John Grahill

    John Grahill Triple-Digit Post Count

    @Shawn90, I am no expert here at all, as we have an abundance of trainers here, which I'm not. However I can say from experience that I have always found warm ups to be an interesting subject. I need an adequate warm up but dont want to make the warm up part of my workout longer than necessary.

    I prefer lighter sets of the movement in question. A couple of light rounds then jump in.
     
    Shawn90 likes this.
  10. Wesley Evans

    Wesley Evans Still New to StrongFirst Forum

    I just started RMF this past Monday with a set of 32's. Would be more than willing to provide feedback when I'm done if there is still interest.
     
  11. Steve Freides

    Steve Freides Dir. of Community Engagement Staff Member Senior Instructor

    @Wesley evans, welcome to the StrongFirst forum.

    (And would you like me to change the "e" in "evans" to an "E" for you?)

    -S-
     
  12. Shawn90

    Shawn90 Strong Member of the Forum

    always
     
    conor78 likes this.
  13. Wesley Evans

    Wesley Evans Still New to StrongFirst Forum

    I was actually just trying to figure that out!

    Yes, thank you
     
  14. Steve Freides

    Steve Freides Dir. of Community Engagement Staff Member Senior Instructor

    You can't change your own username. I just did it for you.

    -S-
     
  15. Marc

    Marc Strong Member of the Forum

    Reviews are always great!
     
  16. Mark Limbaga

    Mark Limbaga Strong, Powerful Member of the Forum Certified Instructor

    yes no doubt.. How many times can you strict press 32s? what program were you doing prior to rmf?
     
  17. John Grahill

    John Grahill Triple-Digit Post Count

    I too would like to know. I found that program to quickly increase my strength and conditioning. I too started with 32s and am curious to see how you do.
     
  18. Mark Limbaga

    Mark Limbaga Strong, Powerful Member of the Forum Certified Instructor

    Currently using 24s (not as heavy as I normally would use) to warm-up.. I'll apply the strength shortcuts principles and see if I can nudge these back up to where they were last summer while not losing focus on the objective and stay track with my main program (KB burn reloaded)
     
    Oscar likes this.
  19. Wesley Evans

    Wesley Evans Still New to StrongFirst Forum

    Just guessing at this point since most of my recent pressing has been on the bar, but probably 8-10 strict reps without cleaning each rep.

    I've been dealing with some family medical issues for the past few weeks so I've had about 8 weeks off.

    Before that I was running Plan Strong programs for deadlifts and presses.
     
  20. Wesley Evans

    Wesley Evans Still New to StrongFirst Forum

    Week 1 is in the bag. I found my total reps decreased slightly each day from Monday. I'm guessing due to getting not very good sleep during the week.

    We'll see how next week goes since I have 4 deadlift days that week as well.
     

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