NormanOsborn
Level 5 Valued Member
Has anyone run a six week cycle of this program? If you have, what were your results in terms of strength and hypertrophy?
Thanks.
Thanks.
I did a few months ago. Went from a single rep with the 32kg before S&T on either side to 2 reps on the left side and 3 reps on the right side (my stronger side.) No real hypertrophy. Those gains may not seem earth shattering, but I've been pressing kettlebells for a while. In fact, I did a program since then that resulted in a loss of strength. If you take that into consideration, adding a few reps to the 32kg is good progress.
What was the program that resulted in a loss of strength?
Didn't work for me. Not sure why but it seemed very easy both in terms of volume and intensity - so I wasn't surprised when I didn't make gains. So either I got my percentages wrong, or I respond better to more volume or higher intensity.A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II | StrongFirst
This prep guide for the SFG Level I and/or SFG Level II builds conditioning and strength using Pavel’s latest research. It is a science-based plan.www.strongfirst.com
It can but I would modify it as getting stronger in doubles usually requires more volume and really building connective tissue strengthCan S&T be run with doubles?
Thanks @Mark Limbaga.It can but I would modify it as getting stronger in doubles usually requires more volume and really building connective tissue strength
Hello,
S&T worked relatively well for me. I went from 24 to 28 on both side. However, comparing to RoP for instance, it would be considered as a small increase.
Usually, presses require more reps to progress: 50-100 reps a week based on this article The Best Press Exercise | StrongFirst
If I had to do it again, I would use ladders of 2 or 3 instead of the regular repetitions, but I would keep the same number of sets. That way I'd get more volume, but it would still follow a wave.
Kind regards,
Pet'
Hello,
S&T worked relatively well for me. I went from 24 to 28 on both side. However, comparing to RoP for instance, it would be considered as a small increase.
Usually, presses require more reps to progress: 50-100 reps a week based on this article The Best Press Exercise | StrongFirst
If I had to do it again, I would use ladders of 2 or 3 instead of the regular repetitions, but I would keep the same number of sets. That way I'd get more volume, but it would still follow a wave.
Kind regards,
Pet'
hello,
I was reading the S&T protocol and I am not sure to understand the number of sets.
For Day 1, for exemple is it :
A - 4 sets of 1, R/L 2 times (4 reps)
B - 4 sets of 1, R/L 4 times (8 reps)
Thx.