Build Muscle FAST with Kettlebells: BUILT STRONG MINIMALIST 💪🏽
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- Опубликовано: 8 фев 2025
- This powerful plan by Fabio Zonin, StrongFirst Certified Master Instructor, employs three kettlebell strength exercises:
Double Kettlebell Clean & Press
Renegade Row
Double Kettlebell Front Squat
For each one you need a pair of kettlebells that correspond to your 8-10RM-the most weight you can lift 8-10 times with perfect form.
Train 3 times per week. Before each session roll a die to establish the sets and reps for each exercise:
Perform the exercises in a “slow circuit” fashion, resting as much as you need between them. Rest actively: walk around and perform “fast and loose” drills.
Always abide to the StrongFirst Stop Signs.
Power and muscle to you!
Find out more here:
strongandfit.c...
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This is an exceptional video for those who will listen carefully and take the time to understand it. (It’s a _minimal_ program, but not a casual, just-do program.) Thank you for posting it, Coach!
Thx 💪🏻
This sounds very effective and also pretty savage, 80 reps of double front squats is going to be tough.
I didn’t realise how much work it is until I did it. Especially the renegade rows
I'd say you are a genius too Louka! Thank you for sharing your knowledge with us. Glad to see a new video.
💪🏽THANK YOU🙏
This is wonderful info and we can only thank you for sharing. Would like to see more of these video where you teach programming. I train mainly bodyweight and have an adjustable KB (12-32kg) looking to double, but I often wonder how to build effective programs (kb takes a while to load/unload). Apart from this, terrific work as always, even editing and quality of video improved considerably!
Thank you so much! Feedback noted ✅️
To speed up the process, mix barbells in with kettlebell and do less swings. Simple. The is no complicated workout formula.
This is an interesting workout. Thank you
Thank you so much! I am so interested in watching the built strong seminar. This has pushed me over the edge to do it :)
Thank You for Your videos 💪
Thanks a lot Sir
Good stuff. Thanks for repackaging Pavel’s thoughts. I love his insights as a lifting coach, but his books often leave something to be desired.
My routine
workout 5 days a week Mon - Fri
KB = 1 Bell
DKB = 2 Bells
4 sets of 25 DKB lifts
4 sets of 25 DKB squats
4 sets of 25 DKB Gorilla Rows
4 sets of 25 KB Bicep curls
4 sets of 25 DKB Deadlifts
Why 5 days a week? And how do you progress?
@@HardstyleKettlebellPro Burning fat + Muscle building. I've been doing this for a month straight with Intermediate fasting and shredded fast now I'm building more mass
Amazing
Hi
1) there is no link to the article
2) would love to have more detailed videos on the program
Thanx
Check out Built Strong at StrongFirst.com
this program is brutal when you roll a 6 on any of the 3 exercises. That would be 16 sets of heavy squats
I'll give this a blast - but damn this is a bit complicated.
Thank you for sharing Coach!
Just saw a post by Fabio and purchased built strong minimalist. But I guess this even more minimalist programm was in the strongfirst newsletter?
Yes sir, it was.
@@HardstyleKettlebellPro so thank you again for taking time to present it to us (the non newsletter subscribers).
Excited for the next video with different intensity zones. So again many people get a better taste for built strong (and get more muscles).
Awesome Stuff!
Can some breakdown how the 4,6 rep thing works?
Do 4 reps , rest, do 6 reps , rest, repeat.
Hi Louka I really enjoy watching your KB videos and variations for programs. I also really enjoy working with heavy clubs and maces and I notice them in the background, do you have any videos for those equipment also or have any suggestions of where to find solid instructions for them. Thank you for sharing your knowledge!
Look out Michael, I'll have some training videos on them soon!
Alright, I see your periodization scheme/method, but, I don't see the point of the 'randomizations'. Except for the novelty factor, what exactly is the point of/rationale behind this 'randomization' approach? It'll be easier, i.e. less confusing/complicated (& perhaps a bit more predictable) and more 'trackable' to do standard periodization/undulations...?
It's not your traditional Progressive Overload routine. This is "Variable Overload" which has built in periods of waviness. Highly effective for continuous progress.
@@HardstyleKettlebellPro Hmm..Okay...
@@shantanusapru my 50 cent would be you don't have to roll a dice (which is fun however) but organise the week into a high volume day a medium volume day and a lower(-ish) volume day like Mon 8 wed 5 and Fri 3 series for lift A, 5-3-8 for B and 3-8-5 for Lift C
More organized less random and less fun but effective too.
@@andreasdavids3146 Yeah, that's pretty much how I do it. I wave the load + the effort. I find that to be more systematic & hence more trackable, thus, can analyze my loads/volumes etc in a more objective & less haphazard manner.
When you say a ladder of 4,6 what does that mean? 6 reps, take a short break the do 4 reps?
Ohh I get it. You do sets of four for one round, then do sets of 6 for the next round
Correct
Hi Louka, thanks for the informative video.
I'm having difficulty understanding the 4,6 concept of the program. Do you alternate between 4 and 6 reps or do 10 reps total?
Alternate between 4 and 6 reps.
What threw me off was when Louka said "80 reps total" or "40 reps total" 😅
For a beginner who wants to build muscle with kettlebells (home training), would you suggest starting with a standard progressive overload hypertrophy program and then switching to a wavy load hypertrophy program (such as this) after the getting the initial 'newbie gains'? Or would you suggest doing a wavy load program at the outset? Much appreciated.
You can start with traditional progressive overload. You will still get great results
what about adding in two cardio days? light biking/jogging
Sure
Great video Louka, I have a question for you please. In a lot of your videos do you say do not train to failure but to stop one or two reps short? I thought to build muscle and get stronger that you had to break muscle fibres down to rebuild and you done that by pushing each set to failure?
Pushing your set to failure, although it works in the bodybuilding community, is counter productive for strength athletes. Based on experience, you can build strength and mass without pushing to your limit, as shown in this video.
That’s interesting, gone are the days of “no pain no gain” then! Would you leave 1 or 2 reps in the tank then?
@@user-kc4vw4rp7c absolutely
Win win 👍🏻👍🏻👍🏻
Is there any article or more reading/research you can point towards? I believe this “randomisation” needs a more detailed understanding.
Check out "Built Strong" by StrongFirst and Fabio Zonin
Should you roll a dice for each exercise?
YES
So I can do in theory 20 reps for presses 40 reps of rows and 80 reps of squats in a workout. which is 4,6 x 2 on presses 4,6 x 4 on rows and 4,6 x 8 on squats.( presses rows and squats) 4,4,4-666-444-666 then( rows and squats ) 44-66-44-66 then ( squats only ) 46464646. is this correct? so I rest a little between the last 8 sets of squats?
so in reality this is a version of DUP
YES THAT IS CORRECT
@@HardstyleKettlebellPro thanks and hopefully that makes it easier to understand for some.
When you say Reps do you mean Sets?
No I mean reps lol
Hi Sir. Just for clarity please, does one complete all the sets/reps of each exercise before moving on to the next? IE complete all presses before pulls and so on. Secondly, is it ever worth changing the order of the 3 exercises themselves? Much appreciated.
Perform a slow circuit of each exercise: Press x 4, Pull x 4, Squat x 4...
@@HardstyleKettlebellPro Thank You for your Comms 🙏🏻👌
@@HardstyleKettlebellPro but because each exercise contains a different number of sets, what happens to the circuit when you complete the number of sets you rolled - do you just continue with the remaining exercises in the circuit until all sets are complete? This will essentially shrink the circuit to only one exercise containing the most sets. Is this how this program is designed?
@@boriskhazak276 Yes correct
@@HardstyleKettlebellPro 0h awesome! in a circuit! Wasn't awre of that. Awesome content by the way
Louka , can 2 sessions be the same in a week ? For example if Monday was C and P was 4 ladders then Wednesday was 2 ladders can the Saturday session be 4 ladders again ? Thanks again for the wonderful template.
Yes as long as 2 consecutive aren't the same
So there is a chance do to 2 sets of the same exercise in all 3 days in a week? For example, rolled 1 for squat in all 3 days
Yes
hey coach! lets say i'm doing double kettlebell press, the 8-10rme is from a db kb press or from a single arm press?
Double
I am adding in double front squat to my Rite of Passage work to progress towards enough strength for SFG1 (volume and conditioning will come a bit later). Would this be a good format for the squat or should I look at ladders like 12345x5? I can currently do 5x5 with 16kg without tons of fatigue.
Both approaches work. You can also try 5x5 with heavier weight.
Hi i have one question - if i dice a 1 for the squat for example - this means i do 4 reps, 6 reps 4 reps and 6 reps of squats right ?
Yes sir
How do we implement a hinge movement pattern into this programme?
There is a hinge in the Clean and Press OR Switch Squat for Hinge pattern.
@@HardstyleKettlebellPro can i switch the pull out for hinge?
No I would not recommend that
Alright cheers thanks alot louka!
If I choose to use 3 different workouts - with 3 different push - pull & squat variation combinations in each work-out (work-outs A-B and C) - would it make sense to treat every individual movement category (push-pull-squat) as the same in terms of never doing the same amount of randomized volume twice in a row? Other-wise wouldn't you potentially find yourself in a situation where you're doing far to much (or far to little) volume for each movement category - for prolonged periods of your lifting cycle (perhaps making it unsustainable & leading to a bit of over-training)? Please advise. Thank you :)
Each exercise is randomized for variability
thank you for sharing this program. What do you think about applying it to heavy-ish club training? I'm thinking about running it with 12kg club inside circles, outside circles and pullovers.
Sure
Hi Louka, thanks for breaking this down. I might run this soon. One question - why 4 and 6 reps?
Would anything change if someone did sets of 5, 5 instead?
Thank you
4 and 6 for variability
tough workout, although I see on Pavel Tsatsouline video, a person should not do more than 5 reps on presses or side bends?
Pavel’s video is a different program. Pavel has MANY programs. Each having a different protocol
Are you saying if I role a one to do a set of 4 and a set of 6. 2 times? Also where does the 8-10 rep max come in if I’m doing sets of 4 and six?
Use your 8-10RM to do sets of (4,6). 2x ladders if you roll 1.
I aim to have as long rest as long the work was, an usually in my current programme that is 2 mins work, 2mins rest. Is that a good rule of thumb? What do you think?
Your rest might be shorter with this plan. Play it by ear.
HI, Louka. Thx for video. Do you think this workaut can be done with 2 days off between work days. I think about work day, next day for prehab and streach then day off and repeat?
Yes you can!
Not gonna lie kettlebells gives more strength when I’m doing barbell
Hi just a question, great programme btw, I understand changing the number if you had previously rolled that number , but after the three sessions in week 1 once you go onto second week do you still change the number if you rolled it in week 1, hope that makes sense
Every consecutive day should be different. That being said, Monday from week to week might be the same or different.
Dice for progressive overload ????
Variable loading
@@HardstyleKettlebellProI see
Louka how would you program. The dlift in this plan,you wouldn't want to do 40,60,or 80 reps for drifts would you?
Yes definitely.
What is a “ ladder”
A series of sets, like 1,2,3
What about just one exercise...Double KB Clean + Double KB Press + Double KB Squat = 1 rep?
That's 3 exercises bro. lol
@@HardstyleKettlebellPro You know what I mean
@@HardstyleKettlebellPro Actually, more I think about it, I want to challenge your assertion. Unless you're going to count the Clean and Jerk as two exercises, not one, I'd say that what I asked about is not so fundamentally different that it could also not be considered one exercise.
Time stamps would be nice :) Great video, otherwise.
If we do an A + B plan, do we have to get a different number on the same movement (push, pull, squat) or just the exercises themselves?
For example the 2 days I have workout A in 1 week I need different numbers for those same exercises. On the 1 day that week I have workout B can I get the same numbers because the exercise is different?
Hope that made sense.
Yes you can
If I roll 2, is it 6 sets - ( totalling 40 reps ) x 3 exercises =120 reps for the whole workout?
I think it’s 40 reps because it’s a ladder of 4+6 reps for exercise.
Ex. 4 squats - little rest - 6 squats- rest. And repeat 4 times.
Though the thing change for the row, which becomes 80 reps because is 4+6 for arm
Roll 2-3: Do 4x (4,6) = 40NL. Roll for each exercise so the number is different. Did you watch the whole video?
Hi!!
Is this program done in the form of a circuit or do I close all the series of an exercise and then roll the dice to know the series of the other exercise?
As a circuit
if youre not doing the three exercises in a circuit, how do you do ladders with double kb exercices? don't they just make sense for single kb because of the arm switch? I am confused :D
You can probably work with the logic of the row, so counting a 4,6 ladder for arm (in that way the reps are duplicated)
It is up to you, either single or double bells. 4 reps means 4 per side, 6 means the same. Double it's just one set. Capice?
@@HardstyleKettlebellPro alright, so with Double bells you do one set of 10, or how many reps? Thanks a lot :)
@@niklasbruns3604 pretty sure you would do 4 reps rest and then do 6 to complete the set...
Where's the dude from the thumbnail? Lol
This is very confusing. I doubt anyone understands how the program is designed.
write it down. It is very clear. Just do it. Good program.
Fabio looks like the real deal, but you look kind of frail. But i guess you don't have to look the part to be a good coach. The program seems really legit.
Lol
I follow many reputable coaches. Some are built bigger because they were just born that way some are built leaner with a smaller frame because again they were born that way. All of then are very strong, their common trait is, they don’t look impressive on the screen, because we are all used to see influencers that are abusing PED’s and not telling the truth and via PED’s they don’t only build unrealistic muscles but also keep unrealistic body fat percentages which both makes them impressive looking. Fabio who is on the cover picture of video, is a champ natural body builder, he did not only devote an impossible amount of effort building muscle naturally but he also is born with thick body type (you can see that in his bone structure etc) and I am sure those photos are taken during his cut period, which is not sustainable for a natural for long term. Long story short, naturals don’t look impressive in small screens or even in clothing in daily life if they are lean.
One example I always picture for those purposes is Michael Jordan. Although he was a basketball player, still he might be one of the man with top genetics ever lived for athleticism and strength. He did not look like today’s basketball players or even youtube influencers. Yes I know Michael Jordan probably did not optimized his workouts for hypertrophy but who cares, he is Michael Jordan with unhuman explosiveness and strength and endurance, but did he look as good as todays instagram posters? Not even close. I don’t expect my coaches to have Michael Jordan genetics but even he would not have satisfied the looks of a youtube influencer.
Sorry, too complicated, I don't understand how it works.
TOOOOO COMPLICATED
Lol