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Kettlebell Minimalist Kettlebell Hypertrophy Program

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Joshua said:
One Arm Presses & Swings will get you where ever you need to go hypertrophy-wise.

Pavel wrote in an article a few years ago:
Red zone.
5x5 One Arm Presses.
100 Swings S&S style.
Followed by 5x5 One Arm Presses.
3x a week.

At the moment I do Presses nearly every day. Either 1,2,3 for a few sets or 2,3,5,(10). Kneeling or standing. And I hike alot.
My upper body has grown alot just from the presses.

Hopefully that helps.
Click to expand...
I certainly don’t think that is true. 1H Swings, especially, are a poor selection if you’re looking for hypertrophy only.

Unless you can share any examples of people who are really big who have done just those two exercises?
 
Joshua said:
Pavel wrote in an article a few years ago:
Red zone.
5x5 One Arm Presses.
100 Swings S&S style.
Followed by 5x5 One Arm Presses.
3x a week.
Click to expand...
There are better options, all with double KBs, i.e. Total tension complex (cleans, presses, squats, renegade rows), or Return of the Kettlebell (snatches, presses, squats, high rep deadlifts)
 
pet' said:
Hello,

S&S can lead to a "fighter physique". RoP or RedZone may lead more towards a "classique physique".

Below the link of Pavel's article and the related thread (S&S).

Kettlebell - Pavel Macek: "Solid: In-Between Simple & Sinister"

I'm posting a thread with a link to @Pavel Macek's latest article because it's just that good. Solid: In-Between Simple & Sinister
www.strongfirst.com
www.strongfirst.com

Solid: In-Between Simple & Sinister | StrongFirst

Thoughts, tips, and tricks from my training through the space in-between Simple and Sinister. Aspects of S&S are often overlooked that are key to progress.
www.strongfirst.com

Kind regards,

Pet'
Click to expand...
The power of the press
 
Pavel Macek has the lean fighters physique as far as I'm concerned. And obviously strong too. Personally' I'd like to have a little more muscle size. So I've decided to embark on the Giant.
 
HUNTER1313 said:
Pavel Macek has the lean fighters physique as far as I'm concerned. And obviously strong too. Personally' I'd like to have a little more muscle size. So I've decided to embark on the Giant.
Click to expand...
Yes maybe he have. But who knows how he looks if using another program.
 
Joshua said:
One Arm Presses & Swings will get you where ever you need to go hypertrophy-wise.

Pavel wrote in an article a few years ago:
Red zone.
5x5 One Arm Presses.
100 Swings S&S style.
Followed by 5x5 One Arm Presses.
3x a week.

At the moment I do Presses nearly every day. Either 1,2,3 for a few sets or 2,3,5,(10). Kneeling or standing. And I hike alot.
My upper body has grown alot just from the presses.

Hopefully that helps.
Click to expand...
On the surface this may seem too simplistic but what I think is easy to miss is the hormonal impact of interleaving swings with other exercises like presses or pushups. In other the words, it not just the swings, it's the impact they have on other exercises. Pavel explains in the swing sandwich article below.

I have had very satisfying results from doing workouts of 5 rounds of 5 reps EMOM of L Press, R Press, L Swing, R Swing.

These are minimalist (not dazzling) to me but I am sold on swings putting extra juice in other exercises during a workout. I believe one could not help but see strength, hypertrophy, conditioning and body comp results using progressing weights with these types of minimalist workouts over time.

Quote from article below:
This “swing sandwich” has also built a reputation for rapidly improving one’s body composition. It builds the muscles targeted by the exercises done between swings and burns fat at the same time. The hypertrophy seems to be the result of a hormone spike promoted by the swings.

www.strongfirst.com

The Kettlebell Swing Sandwich: Build Muscle, Lose Fat, Save Time | StrongFirst

Soviet science and real-life experience both point to the muscle and strength gains to be earned through using a swing sandwich type of program.
www.strongfirst.com
 
Semi-hijacking the thread, but is there a consensus which single and double kettlebell program that is the most hypertrophy producing program no matter the volume? Success stories?
 
As to hypertrophy, I am befuddled at the lack of attention sleep length and quality gets in a program.

I'm a sleep compromised father of three, and every time I get shipped somewhere by the military for a period of training, I sleep 8+ hours a day, and the physique responded positively. the class schedules are such that I have trouble making it to the gym or the covid rules relegated me to an outdoor track without weights anyways.

When I get home , I'm up folding laundry, doing dishes, prepping food, and picking up toys, and showering and getting 6+ hours of sleep. And my physique responds negatively, despite kettlebells being involved, again.

The body is not busy building muscle while we're working out. It's busy building muscle while we're resting.

Sleep is an anabolic factor.
The powerful are skilled at relaxing.
 
Stefan Olsson said:
Semi-hijacking the thread, but is there a consensus which single and double kettlebell program that is the most hypertrophy producing program no matter the volume? Success stories?
Click to expand...
I made a lot of hypertrophy gains on ROP, but I was "primed" to gain as they say, as an endurance athlete at 8% bodyfat.... just skin and bone. These were beginner gains.

That said, Doubles will ALWAYS yield superior hypertrophy results. As will grinds over ballistics. Squats and presses in particular.

Total Tension Complex and the Giant are great examples of hypertrophy programs.
 
Adachi said:
As to hypertrophy, I am befuddled at the lack of attention sleep length and quality gets in a program.

I'm a sleep compromised father of three, and every time I get shipped somewhere by the military for a period of training, I sleep 8+ hours a day, and the physique responded positively. the class schedules are such that I have trouble making it to the gym or the covid rules relegated me to an outdoor track without weights anyways.

When I get home , I'm up folding laundry, doing dishes, prepping food, and picking up toys, and showering and getting 6+ hours of sleep. And my physique responds negatively, despite kettlebells being involved, again.

The body is not busy building muscle while we're working out. It's busy building muscle while we're resting.

Sleep is an anabolic factor.
The powerful are skilled at relaxing.
Click to expand...
I cant sleep more than about 6 hour. Maybe thats the reason Im not Big.
 
Hello,

I do not know if this could be considered as minimalist, but Eugen Sandow's routine may be interesting:
wolfandiron.com

Eugen Sandow: Part 4 – Sandow’s Exercise Routine

Eugen (Eugene) Sandow began exercising, using the methods of the day, shortly after visiting Italy at the age of 10. Inspired by the Greek and Roman statues, the frail and sickly Sandow was determined to become strong like the heroes cast in marble and developed his own routine.
wolfandiron.com wolfandiron.com

Kind regards,

Pet'
 
Hot take: if you can only focus on minimalism, don't worry about what kind of hypertrophy gains you're going to make because you'll be disappointed. Take what ever you get with grace, and just focus on consistency.

"One of the issues that happens, especially online, and this happened big time in the kettlebell community, is people who had never really trained very much tried to go immediately to minimalism. This is going to sound weird, but you almost have to be on the brink of breaking before minimalism can work. I don’t think it works well for beginners. The loads are always too light. There’s not enough repetitions. Beginners seem to do better with sheer volume of repetitions." - Dan John

If you're not competing in a sport or a tier-1 operator, you probably need a lot more than minimalism to realize your goals.

I've been going through this myself and have made more gains under a barbell than I ever did with kettlebells, because I didn't have the base for it. I don't need minimalism, I needed to suck it up and put in the hard work.
 
LejonBrames said:
Hot take: if you can only focus on minimalism, don't worry about what kind of hypertrophy gains you're going to make because you'll be disappointed. Take what ever you get with grace, and just focus on consistency.

"One of the issues that happens, especially online, and this happened big time in the kettlebell community, is people who had never really trained very much tried to go immediately to minimalism. This is going to sound weird, but you almost have to be on the brink of breaking before minimalism can work. I don’t think it works well for beginners. The loads are always too light. There’s not enough repetitions. Beginners seem to do better with sheer volume of repetitions." - Dan John

If you're not competing in a sport or a tier-1 operator, you probably need a lot more than minimalism to realize your goals.

I've been going through this myself and have made more gains under a barbell than I ever did with kettlebells, because I didn't have the base for it. I don't need minimalism, I needed to suck it up and put in the hard work.
Click to expand...
I assume it is possible though to put in the work/volume as a beginner with kettlebells though, right? What would be the programming example that would allow you to do that?
 
LejonBrames said:
Hot take: if you can only focus on minimalism, don't worry about what kind of hypertrophy gains you're going to make because you'll be disappointed. Take what ever you get with grace, and just focus on consistency.
Click to expand...

I took the idea of minimalism in the title to mean something with only a handful of exercises to master and a straightforward workload progression not a total minimalism of workload and exercises.

As to hypertrophy, does one need anything other than cleans, presses, and front squats to get more muscular?
They seem to be the basis for Total Tension, Dry Fighting Weight, Strong, Dan John's ABC.
 
solarbear said:
I took the idea of minimalism in the title to mean something with only a handful of exercises to master and a straightforward workload progression not a total minimalism of workload and exercises.

As to hypertrophy, does one need anything other than cleans, presses, and front squats to get more muscular?
They seem to be the basis for Total Tension, Dry Fighting Weight, Strong, Dan John's ABC.
Click to expand...
I read it the same Way.
 
Stefan Olsson said:
I did Prometheus Protocol couple of days ago. Liked its simplicity and multiple sets (10) of relatively low weight (60-80% of 1RM).

Actually liked it so much that I bought a pair of intermediate Bells ?
Click to expand...
This version?

The Prometheus Protocol - How to Effectively and Efficiently Put on Muscle Mass with Kettlebells - Chronicles of Strength

Yes. You CAN put on size with kettlebells. There is no debate about that. But remember, the kettlebell is simply […]
www.chroniclesofstrength.com www.chroniclesofstrength.com

I have only single bells right now.
But it looks like it something to try.
 
TedDK said:
This version?

The Prometheus Protocol - How to Effectively and Efficiently Put on Muscle Mass with Kettlebells - Chronicles of Strength

Yes. You CAN put on size with kettlebells. There is no debate about that. But remember, the kettlebell is simply […]
www.chroniclesofstrength.com www.chroniclesofstrength.com

I have only single bells right now.
But it looks like it something to try.
Click to expand...
Yes, that version! Pat came out with another version including Pull-ups and SLDL - he later said it was to much and that the first version, you posted, was the best.
 
Stefan Olsson said:
I did Prometheus Protocol couple of days ago. Liked its simplicity and multiple sets (10) of relatively low weight (60-80% of 1RM).

Actually liked it so much that I bought a pair of intermediate Bells ?
Click to expand...
The Prometheus Protocol is so basic and foolproof. No trying to remember which complicated set or rep you're supposed to do that day. Just do your ten and ten and done.
 
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