Started my first program

Discussion in 'Kettlebell' started by Joeyboy, Jul 21, 2018.

  1. Joeyboy

    Joeyboy Double-Digit Post Count

    I've had kettlebells for a while but only 8, 12 and 16 kg. I can easily do 16kg presses. My program is loosely based on S@S where I do swings followed by pullups. For pullups, I have to use a Chuck Norris total gym on high with one arm pulls, both cables in one hand.

    Question: I started with two hand swings, 16kg, but realised it was not sufficient and went to one hand, for 10 each side as a set. Should I stick with this for the six weeks or get the 24kg kettlebell. I did combine the 8 and 16 together but could only muster two sets of 10 two hand due to the size of the handles.

    My goal is fat loss with some building. Currently, I am about 6' 3" 244 lbs, wear 38 pants and 2xlt shirts. I do not have Dunlap disease.

  2. Joeyboy

    Joeyboy Double-Digit Post Count

    Edit: I am 53 years old, if that matters.
  3. Shawn90

    Shawn90 More than 500 posts

    For fat loss you can increase the reps with 16kg from 10 to like a hundred per set.

    If you prefer to do S&S style swings then get a 24kg. And get back to 2hand swings, progress to 'hand to hand' swings before doing one-arm swings.

    Why pull ups ? Why not Get-Ups or Bent Presses ?
    Tjerr likes this.
  4. Joeyboy

    Joeyboy Double-Digit Post Count

    I did pull ups as I read that's an in between set exercise, or pushups. I was going to alternate days with pullups and pushups. Is that wrong?

    I have not learned the get up yet. I guess no better time. I also ordered the 24kg 10 minutes ago.
    kenaces likes this.
  5. Joeyboy

    Joeyboy Double-Digit Post Count

  6. Matts

    Matts More than 300 posts

    If you have good form and ability to create tension, you can get a good practice session in with a 16. May not be ideal, but it can be very beneficial until you get a 24. Can you do it with great form and easily meet the time standard as in S&S? That may be something to work on in the meantime.

    How are your getups?
  7. Shahaf Levin

    Shahaf Levin Quadruple-Digit Post Count

    +1, and would suggest to start with get-ups
    Joeyboy likes this.
  8. Shawn90

    Shawn90 More than 500 posts

    I don't understand. You can do 10 sets of 10 reps with 16 kg and time this. Don't rush. If you're capable of doing this rather comfortably within 10 minutes then 24kg bell shouldn't be much of an issue.

    Hand-to-Hand-Swings help transition from 2hand swings to 1hand swings. Even if you already can do one-arm-swings it could be beneficial for your performance (form) and thus results to practice h2h swings anyway.

    You can only do things by feel if you know the feeling of correct form. Better have your form checked first for 2handed swings. From there you can use h2h swings to copy that form into your one-arm-swings. The challenge of 1h swings is anti-rotation. You might not have this down yet.
    Shahaf Levin likes this.
  9. Joeyboy

    Joeyboy Double-Digit Post Count

    Thanks everyone. I haven't tried the get up. That will be tonight. I need to buy Simple and Sinister. I saw there is a new updated version. I seem to only find, I think, the original. Can someone pinpoint the updated?

    Great info to find tune this workout. Can't wait until tonight.
  10. Joeyboy

    Joeyboy Double-Digit Post Count

    I can't do get ups because I cannot lift off once my knee is down. My squats are fine. Front lunges are okay if I do not have too much weight and my rear knee does not go to the floor. Luckily there are other things.
  11. offwidth

    offwidth More than 5000 posts

    Consider finding an SFG and get some one on one instruction in both the swing and the get-up
    Joeyboy, Shahaf Levin and Phil12 like this.
  12. Joeyboy

    Joeyboy Double-Digit Post Count

    Thanks. My swing is fine. It's probably weak hamstrings. I'm not too worried about the get up but I'll keep working on that one spot I'm having difficulty.
  13. Mark Kidd

    Mark Kidd More than 500 posts

    I’m sure you were being facetious, but to me 100 per set is ineffective. I think it was in S&S that Pavel wrote 100 total is the magic number. That’s where you get the most bang for a buck. I would see far more benefit from doing 100 total with a heavier bell. Though a 100 straight with a 16 is impressive.
  14. Joeyboy

    Joeyboy Double-Digit Post Count

    Not to hijack my own thread but I just read S@S won't build muscle. Now I realise I'm not doing full program but am I leading myself to losing muscle gains in my shoulders and back I have put on by pressing?

    I have eliminated pressing and think maybe I need to include one day of that.
  15. Joeyboy

    Joeyboy Double-Digit Post Count

    Found it, thanks.

    Great forum.
  16. Chrisdavisjr

    Chrisdavisjr Quadruple-Digit Post Count

    That's not been my experience: I've definitely grown more muscular on a combo of S&S and chin ups (especially across the shoulders and back), although I'm something of a lightweight. If you're really wanting to pack on the beef, a double KB program of presses and front squats would fit the bill.
  17. Mark Kidd

    Mark Kidd More than 500 posts

    I put muscle on. For sure. I didn’t even hit Simple. I totally believe the people who say that it gives you the muscle you are suppose to have.
    Joeyboy and Shahaf Levin like this.
  18. Shawn90

    Shawn90 More than 500 posts

    Was talking with fat loss in mind, not power production. S&S is ineffective for fat loss........... unless you're quite fat... And Pavel wrote in S&S that 100 reps per exercise per day is best to keep your fuel tanks topped off. I actually disagree with this regarding swings. 70 reps per day seems more effective.

    Though offtopic.

    S&S will build muscle. You probably won't lose muscle that you already have. Unless you're an advanced bodybuilder, which I sincerely doubt. Don't expect to become really muscular though.

    Every kettlebell user on this forum will tell you to start with S&S. Keep in mind you don't have too. You can do Presses instead of get ups if you prefer. Although Get Ups are a great exercise. I wouldn't combine swings with pull ups. I've tried and eventually dropped the pull ups.

    If you have been focussing on building muscle for some time it would serve you better to focus on fat loss first. Ramp up your swings and go for higher reps per set. Totaling 300 reps a day, 5 days a week has done me a miracle. With a 16kg bell.
    Last edited: Jul 22, 2018
  19. StanStan

    StanStan Triple-Digit Post Count

    Not familiar with your pullup equipment, but is it correct that they are done almost horizontally? This seems suboptimal, and would not engage the core anywhere near what standard pullups would. If pullups are too hard you could start with inverted rows.
  20. Mark Kidd

    Mark Kidd More than 500 posts

    What what the protocol that you used?

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