Kettlebell Q&D Plan 015 for hypertrophy

[Cochran]

Hi, all -

As the title says, I’m just curious if anyone has experienced hypertrophy success from running a cycle of Plan 015 (10x10)?

Thanks!

 

[Adachi]

Hi, all -

As the title says, I’m just curious if anyone has experienced hypertrophy success from running a cycle of Plan 015 (10x10)?

Thanks!

Yes. my chest grew because 10x10 pushups for me were kind of heavy at ~245lbs. added about 5 lbs. over about 2-3 months, and noticed visual composition changes.
now I walk around at about 250 lbs. and my upper body looks a little different.

 

[Halfakneecap]

I have Q&D but get confused with all the numbers. Is 015 fast tens ?

@Adachi Did you just do fast 10’s with push-ups only?

 

[ShawnM]

I have Q&D but get confused with all the numbers. Is 015 fast tens ?

@Adachi Did you just do fast 10’s with push-ups only?

With 015 you would do 10 Snatches every 3 minutes for 10 rounds, or you would do 10 swings at 0:00, rest and then you would do 10 push ups at 1:30, at 3:00 you do 10 more swings on the other side, at 4:30 you do 10 push ups. This continues for a until 5 ounds of swings for each side is complete and ten rounds of 10 push ups.

 

[Adachi]

I have Q&D but get confused with all the numbers. Is 015 fast tens ?

@Adachi Did you just do fast 10’s with push-ups only?

015 is

10 swings and 10 pushups every 90 seconds. Adding up to 100 swings and 100 pushups at 30 minutes

 

[Halfakneecap]

Sorry for the hijack, thanks guys