S&S + hypertrophy program

caspic

Level 2 Valued Member
Hey guys,

first of all I want to apologize for my English.

I just finished a modified Korte training. It's been a year since I didn't take KB in my hands and I want to return to it. In the past, I mainly practiced S&S, but I didn't get to Simple.

I've been training aimlessly for the last few weeks and I'd like to change that.

My program of last few weeks was:
S&S 2 times in the week
Firefighter program from Zar Horton 2 times in the week
KB Military press, KB floor press and goblet squat 2 times in the week

I also go to tennis or squash twice a week.

I was thinking about my goals. My main concern is to be strong (TIME SIMPLE) and look good.

I'm a sports lover and I've never endured a long-term plan. I like to try new things and I would like to change that.

I think if I only did S&S I would be strong, but I would not have muscle development.

Can you recommend a program that would be suitable for S&S? I have 16, 20, 24 and 32 KB available at home.

Age: 27
Height: 183 cm
Weight: 87 kg

Thank you for your help. You are a great community.
 

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Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
1. Welcome to the forum

2. What weight/s are you using for S and S??

What weight/s are you using for the firefighter program?
 

caspic

Level 2 Valued Member
Hello Mark,

thank you for your response.

For S&S now 24kg
For firefighter program I use 32 for 2H swing and 20 for other exercise.
 

IMayAgainKnowChris

Level 5 Valued Member
Hey guys,

first of all I want to apologize for my English.

I just finished a modified Korte training. It's been a year since I didn't take KB in my hands and I want to return to it. In the past, I mainly practiced S&S, but I didn't get to Simple.

I've been training aimlessly for the last few weeks and I'd like to change that.

My program of last few weeks was:
S&S 2 times in the week
Firefighter program from Zar Horton 2 times in the week
KB Military press, KB floor press and goblet squat 2 times in the week

I also go to tennis or squash twice a week.

I was thinking about my goals. My main concern is to be strong (TIME SIMPLE) and look good.

I'm a sports lover and I've never endured a long-term plan. I like to try new things and I would like to change that.

I think if I only did S&S I would be strong, but I would not have muscle development.

Can you recommend a program that would be suitable for S&S? I have 16, 20, 24 and 32 KB available at home.

Age: 27
Height: 183 cm
Weight: 87 kg

Thank you for your help. You are a great community.
I’m about 3 months into S and S. Started with the 16. Using 24 1 handed and can swing the 32 2 handed for a few sets. I can’t tell if I’m actually growing more muscle or just losing body fat and looking more muscular but just the program by itself has given me some notable results so far.
 

watchnerd

Level 6 Valued Member
I’m about 3 months into S and S. Started with the 16. Using 24 1 handed and can swing the 32 2 handed for a few sets. I can’t tell if I’m actually growing more muscle or just losing body fat and looking more muscular but just the program by itself has given me some notable results so far.
If you were detrained, pretty much anything will give results.

I'm not saying your gains aren't real, but newbie gains happen with pretty much every modality. The first 3 months of bodyweight, barbell, kettlebell -- all will give results if you were previously detrained.

It's pretty awesome.
 

Nate

Level 5 Valued Member
I’m about 3 months into S and S. Started with the 16. Using 24 1 handed and can swing the 32 2 handed for a few sets. I can’t tell if I’m actually growing more muscle or just losing body fat and looking more muscular but just the program by itself has given me some notable results so far.
As stated in the book, the best of S&S happens once you're owning the 32. Stick with it.
 

watchnerd

Level 6 Valued Member
As stated in the book, the best of S&S happens once you're owning the 32. Stick with it.
+1

Because I already do other strength training, I'm pretty darn sure that most of the adaptations I had up to 24 kg where skilling / neurological, with some conditioning, as opposed to hypertrophy.

32 kg, even though lighter than my usual BB ballistics, required new physical adaptations.
 

IMayAgainKnowChris

Level 5 Valued Member
As stated in the book, the best of S&S happens once you're owning the 32. Stick with it.
You think modest hypertrophy is possible from just S and S plus lots of protein/sufficient calories? Clearly my intent is to get StrongFirst (har har har) but I would love to fill out these medium shirts a little more. Not gonna switch up programming til I’ve got the 32 down. I know it’s a hard to answer question. Just curious about opinions?
 

offwidth

Level 9 Valued Member
As long as your expectations are not too high I say yes. This is what I’ve experienced at any rate.
And that is in spite of my age, proclivity for a lot of endurance activities, and a far less than clean diet...
 

watchnerd

Level 6 Valued Member
Hello,

S&S may give a 'fighter physique', lean and 'dense', but it will not provide a Sandow's or Pandour's physique.

RoP with a diet in check may work

Kind regards,

Pet'
Yeah, I'd agree.

It has nothing to do with the kettlebell as an implement.

S&S programming is just not hypertrophy-centric.

It's not zero hypertrophy, but it's not going to make you swole.
 

caspic

Level 2 Valued Member
Thanks guys for your answers.

Which program do you recommend adding to S&S?

I want to at least keep the muscle I have from exercising with BB.

I will stay with S&S until I conquer 32kg.
 

Mark Limbaga

Level 6 Valued Member
Elite Certified Instructor
I would probably do 2 sets of a moving target complex twice a week, eat a little more protein if adding some muscle while not veering away from s and s is the goal
 

pet'

Level 8 Valued Member
Hello,

Like @John Locke I am tall and slim. S&S at the very beginning gave me a slightly more dense upper body, and also slightly bigger legs, but not that much

ABC is reported to be great for hypertrophy. So my guess would be that S&S and 2x a week ABC would give good results

Kind regards,

Pet'
 

Molson

Level 5 Valued Member
As stated in the book, the best of S&S happens once you're owning the 32. Stick with it.
+2

If you are looking for Hypertrophy, it only starts with 32kg and up in S&S. I have seen an actual difference only with introducing 40kg, but I am a typical hard gainer. Being in calorie surplus is key.

If you want best Hypertrophy results, you need to get strong (first), so you can rep the benefits once you go to a proper bulking program that includes squats and a lot of TUT. Read Easy Strength, Dan Jon explains it well.
 

pet'

Level 8 Valued Member
Hello,

Alongside S&S, ladders works well, because they tend to be 'moderately' heavy (you are not in your 3RM, you are rather in your 5RM if you go for a ladder of 3, and 8 RM for ladder of 5)

Kind regards,

Pet'
 

caspic

Level 2 Valued Member
Hello,

Alongside S&S, ladders works well, because they tend to be 'moderately' heavy (you are not in your 3RM, you are rather in your 5RM if you go for a ladder of 3, and 8 RM for ladder of 5)

Kind regards,

Pet'
Hello Pet,

It looks like a fun program.

Can my schedule look like this?

Mo: Push, Pull, Leg - ladders
Tu: S&S
We: Push, Pull, Leg - ladders
Th: free day
Fri: Push, Pull, Leg - ladders
Sa: S&S
Su: free day
 

Papa Georgio

Level 5 Valued Member
Thanks guys for your answers.

Which program do you recommend adding to S&S?

I want to at least keep the muscle I have from exercising with BB.

I will stay with S&S until I conquer 32kg.
My experience showed that you can retain mass with S&S with heavier bells (32kg-48kg), but I was training 5-6 times a week. I had 17.5" arms before and after 6 months of S&S. I did see growth in my shoulders and lats as well.

It’s my opinion that most of us are still fooled by the fitness industry. The industry markets with a lot of articles and ads that feature chemically enhanced subjects to sell you supplements & protein powder. If you take an honest look at all the “natural” strength athletes, there’s not a huge difference in how much mass they accumulated (regardless of what strength implement they use). Even the true “natural” body builders, if you catch them out on the street on a rest day, they’re not that much bigger than other natural athletes or strength competitors that maintain a lower body fat percentage.

If you’re going to do S&S, you are better off just sticking with it until you meet simple standard. When you start adding in this or that, you just impede progress for your get-ups and swings. If you’re worried about losing mass, then crank up your practice by going 5 or 6 days a week and get to Simple faster. Then you can decide to keep going heavier or switch programs. If you can't wait, just jump ship now because there's no use watering down any kind of program.

Also, I quit buying into the whole protein propaganda that the industry pushes. Not saying that protein isn't important, but you don't need as much as what the industry leads you to believe. You would be better off learning how to manipulate the natural anabolic hormone in your body known as insulin to get the amount and type of mass you want through certain foods and diet timing.

JMO, Good Luck!
 

watchnerd

Level 6 Valued Member
Thanks guys for your answers.

Which program do you recommend adding to S&S?

I want to at least keep the muscle I have from exercising with BB.

I will stay with S&S until I conquer 32kg.
The book says you can do S&S 3 days a week if you're doing other strength training.

That worked fine for me.

I tried both barbell work on different days, and doing 1 major barbell compound lift (e.g. BB front squats) right after S&S. Both worked fine from a recovery POV. I ended up preferring same day.
 
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