Build Muscle FAST with Kettlebells: BUILT STRONG MINIMALIST 💪🏽 

Thank you so much! Feedback noted ✅️

Look out Michael, I'll have some training videos on them soon!

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.

Do 4 reps , rest, do 6 reps , rest, repeat.

You can start with traditional progressive overload. You will still get great results

Both approaches work. You can also try 5x5 with heavier weight.

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.

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!

YES

Yes you can

Every consecutive day should be different. That being said, Monday from week to week might be the same or different.

Yes definitely.

Yes you can!

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?

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.

write it down. It is very clear. Just do it. Good program.

Depends what type of muscle you want to build

Alternate between 4 and 6 reps.

What threw me off was when Louka said "80 reps total" or "40 reps total" 😅

💪🏽THANK YOU🙏

Yup its a simplified version

No I mean reps lol

Thx 💪🏻

Check out Built Strong at StrongFirst.com

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

Double

Yes sir

Yes

Yes as long as 2 consecutive aren't the same

Check out "Built Strong" by StrongFirst and Fabio Zonin

Ohh I get it. You do sets of four for one round, then do sets of 6 for the next round

Correct

Sure

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 👍🏻👍🏻👍🏻

4 and 6 for variability

Each exercise is randomized for variability

Use your 8-10RM to do sets of (4,6). 2x ladders if you roll 1.

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).

Sure

Pavel’s video is a different program. Pavel has MANY programs. Each having a different protocol

Your rest might be shorter with this plan. Play it by ear.

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

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.

A series of sets, like 1,2,3

Variable loading

@@HardstyleKettlebellProI see

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...

As a circuit

Lol

Perhaps not, but Kettlebells serve many other purposes. Regardless, you can still build size and strength with Kettlebells! It's been documented :)

so just do the program with barbell then...like he said in the video