Discussion in 'Simple and Sinister FAQ Questions' started by Adam R Mundorf, Jun 5, 2018.
Hey Ryan, I was speaking more in terms of training format, as in a simple but effective hypertrophy plan to go along with S&S
Mind to share some details about this program?
It was one of Craig Market's experimental programs. It was short and focused on the primary movements for S&S with a pretty easy schedule. Mix of A+A with peaking. You should reach out to him for more details or if you are interested. I would highly recommend it.
I'm still not close to Simple, and I tweaked my back at one point so I took a little extra time off, but as a point of reference here are some pre-post testing:
100 OASW @28kg in ~14min
5x1+1 TGU @20kg in ~9min
100 OASW @28kg in ~6min
5x1+1 TGU @24kg under 9min
After 5 days of rest and a strength-skill session of S&S (heavier weights more rest) I was able to do 160 OASW in 16 min and 5x1+1 @28kg in 15-16 min.
100% agreed to that. Small wins lead to bigger ones.
I think S&S gives you the mobility to go do other things. The freedom you get from the goblet squat in particular is fantastic. Everything in life becomes a little bit easier. I love playing outside with my dog pre and post goblet squat session, the difference is notable and I definitely fare better in chasing/playing with him post goblet squat.
I'm not so regular with S&S now as I once was, but back when it was the only thing I did, I definitely noticed that it pulled my stomach in, gave me broader shoulders and more muscular legs and back, thinner face. It bequeathed enough development in the pecs and upper abdominals to make a noticeable difference too in the shape of my front torso. I'd say it reduced body fat percentage enough to be noticeable. Overall it was like playing a regular sport like judo in its effects, since it's more an endurance event than anything (like a sport is).
When I noticed bulking up more was when I started deadlifting, ring dips and kettlebell military presses.
I've noticed since being more consistent with S&S and doing farmers walks after every session my shoulders are ballooning up and my traps are blowing up
I agree with @Bret S. , S&S isn't a hypertrophy program except for someone who has done little resistance training. Having said that, it may be a size gainer for the classic "slow gainer". The classic ectomorph.
For the ectomorph it's easy to say, "I need to do more". But in fact they need to do less. Three compound exercises three and maybe even two times per week. The press, the squat, and a row were always the classic movements.
Could S&S cause muscle gains done three times per week? I think so for the person with little resistance training background. Hypertrophy is not where S&S shines. It's a general purpose program that is suppose to be the minimum you can do, see results in strength gain, and still have the energy to go about your life.
I've been trying it for two weeks now with a wishy washy diet. Even with my diet pitfalls, my pants are fitting looser, and my belts need to be tightened an extra notch or two. Simple and Sinister is Brutal but Effective.
My impressions after 6months S&S, previously ETK PM and ROP, year of doing KB:
- visible hypertrophy everywhere apart from calves
- being a hardgainer ectomorph I’ve gained about 2-3kg which is fine for a non-HIIT program, but it only happened once I moved to 32kg and maintained high calories intake
- 6-7 days a week with this weight can make you lose muscle mass overall, or at least I think by doing it only 4-5 would would be more optimum in if someone wants weight gains more than strength progress, but hey that is not the point of S&S
@Molson, if it helps advance you towards your goals, I think it's a fine use of S&S. It would be interesting to do some sort of controlled experiment - interesting, and probably impossible - with different S&S schedules.
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