However, I have to admit that Geoff has really brought me around on the clean and press. A: Something that you can Clean & Press for a max of about 10 times. Exercises like the Snatch and the Clean & Jerk (and it's variations - the Clean & Press and the Clean & Push Press). Youll carry good form into all your lifts. When it beeps, start your press set. Kettlebell Only Muscle Gain. He agrees with me about the Clean & Press. Geoff is a legend and gladly will look to purchase his kettlebell muscle program at some point. It is just so, so boring and it goes on for too long to do just one movement and nothing else. The clean and press works all of the following pretty efficiently: And even uses the following as support muscle. A lot. Grab a heavier weight and start adding sets again. But whats the point in knowing all the coolest kettlebell moves on the block if youre not sure how to organize them into a proper kettlebell training program? A deficit of 3500 calories spread across seven days equates to a 500-calorie deficit per day. 10-week program: 3 workouts each week for the first 4 weeks, then 4 workouts each week for the last 6 weeks. By increasing core strength and improving your cardiovascular system, youll be better able to handle the heavier lifts your training will demand. Keep your glutes and quads tight during overhead lifts to avoid hyperextending your lower back. He was doing the "Double Giant" - which is the doubles version of a single kettlebell program called, "The Giant." As you can see, in only 3 weeks, training 30 minutes a day, 3 days a week (90 minutes total), John - You might also choose a middle ground of doing this program four times a week. Rest between 90 seconds and three minutes between sets. With so few variables, and a detailed workout log, I was able to make some observations that are difficult with programs that have a lot more variety. They create greater systemic demand and therefore faster, more noticeable results (like John's). Figuring out how to work out with kettlebells in all their off-balanced glory is one thing. The progression in the program comes from keeping a workout log. But I took an easy out because I desperately wanted it. Nothing but water from 8:00 PM 8:00 AM, no solid foods until 11:00 AM. Notably, those first two peaks were done within three weeks of each other. But after one time through it, you'll find yourself more muscular in all the areas that matter: shoulders, upper back, upper chest, arms, legs, and posterior chain. THE GIANT 1.2 - An intermediate 10RM program for those with better than average endurance. That depends on whether you get the Basic version or The PREMIUM version. Your grip strength and core strength will improve dramatically when consistently training with these implements, but your entire body will benefit, too. double, this is the program for you. So the Swing and the Get Up, along with a whole host of weird mobility drills became the foundation for the modern kettlebell movement to the point where these two exercises have achieved [in my mind] an unwarranted near cult-like status. You can run all these programs back-to-back for 20 weeks of high quality programming! We fiddle away our final days with pop culture, sports, wrestling, tabletop role playing and anything else relatively minor. [+] The Goblet Squat greases your hips and knees for maximum power in the Swing [+] The Turkish Get Up is perfect for restoring movement in stiff, tight shoulders that hurt when pressing [+] Plus - the Turkish Get Up is a perfect exercise for opening tight hips, and teaching your core and shoulder to "play together" for shoulder safety and longevity - critical for long term success in the Press [+] And the Snatch is perfect to alternate after 3 or 4 months of training with the Clean and Press Less than a dinner for fourat a mediocre restaurantand a lot easier on the ol' digestive system, if you know what I mean. This allows conservation of energy and only doing tasks that are truly necessary. After almost 19 years of kettlebell training, in my estimation it is the near-perfect exercise. The first few lifts are slow and very deliberate, while the last two are explosive and powerful. For anyone not familiar with it, the goal is to get 50 reps in 20 minutes. Plus, people say if its dumb and it works, it aint dumb, but what if its not dumb, its numb(ing)? Want to get stronger all over? It would seem by 2.0, after doing 1.0, 1.1 and 1.2, is about when my body was done with this program. That means the different sides of your body are lifting weight independently from each other. I know this because my belt stayed on the same buckle, my pants still fit around the thighs and my shirts got tighter around the shoulders and chest. Enter kettlebells. THE GIANT 2.0 - An advanced 10RM program for those with average endurance and high levels of strength. The 12 Best Strength Training Books Ever Written, Why We Need To Be Strong (It's More Important Than You Can Imagine), The Ultimate Guide: The Top 21 Kettlebell Exercises, 5 Unique Benefits of The Kettlebell Swing, If this goes well and depending on your goals consider another 4 week training block (*using progressive overload increase volume, intensity, etc. The Giant is a lifting protocol, not a how to. Exercises like the Snatch and better yet, the Clean & Press/Push Press/Jerk produce a greater demand on the body for change, so they produce better all-round results. On the other hand, if youre training four or five days a week, just perform this workout the training day following core and conditioning. Then SWING HARD! THE GIANT 3.0 - A 5RM program for those who want to make a heavy pair of kettlebells feel light. Click here for instructions on how to enable JavaScript in your browser. A: There are FIVE programs and each is 4 weeks long - so 20 weeks - almost 5 months worth of programs. Week 1 - Full Body Monday Wednesday Friday kettlebell program for 12 weeks You can also save this: 4 Week Kettlebell Program With PDF I fully expect you to see similar gains to John Grahill, who is over 50. According to your training experience, recovery routine, goals, and schedule, you can choose to commit to this program three times, four, or even five times a week. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. I'm so sure that you'll get "Extra Strength" on your Clean & Presses AND actually SEE a visible difference in your body in the next 30 days, like John Grahill did, that if for some strange reason you don't,I'll happily refund you your purchase price. By using our site, you consent to these cookies. The [Double] Clean and Press on the other hand is like -. Each program has light, medium, and heavy days to wave the load. That said, just because you can train with kettlebells every daydoesnt mean you should. This 12-week program requires only two kettlebells and time for three workouts a week. THE GIANT 2.0 - An advanced 10RM program for those with average endurance and high levels of strength. We earn a commission if you make a purchase, at no additional cost to you. see measurable improvements in your strength, ready for the "Bone-In Tomahawk Ribeye of Training", He has travelled the world teaching others how to become kettlebell instructors and has taught his own intermediate and advanced. Its a tough square to circle and while he does make mention of some of the books hes drawing from on this, without page numbers or actual studies to look at it, its tough to say how science based versus just bro science this program likely really is. Unlike the Russians, who apparently had lots of Physical Education interspersed throughout their school days, their American counterparts became stiff as boards and lost the use of their hips and shoulders. Since youve got to get them into the front-rack position, the limiting factor of your weight selection will be your kettlebell clean. Incidentally, I'm in my late 40s, and these types of programs seem to work BETTER for me the older I get. But even if I look healthy, its clear Im not with this amount of carbs in my life. Ive talk before about how I dont really like the strict press as a universal yardstick for loading in kettlebells, but I do think for a program that is nothing but clean and press, its semi-effective. Or a PAIR of kettlebells you can Clean & Press 10 times. The exception to this rule is the third day of workouts, for core and conditioning. The ROP is virtually foolproof, it always delivers a stronger one arm press. You can run this program by working out three, four, or five times per week. While it wont deliver Hollywood arms, it works basically everything else, it gives power to your base, where most practical strength is divined. As someone who's been hoisting kettlebells since January of 2002 both with myself and with my clients, these 2 exercises are a double-edged sword. As to how many sets are done each workout, that part is less prescriptive. The results expressed in this letter are the results of one man, the results of others who have used the program, and my results as a professional coach, who's trained people for 27 years. If you really want to know how the program works, buy it from Geoff. Carbs obviously did help me get bigger, my weight increased a bit, and didnt add to my waistline much. Now, for the first time ever, you too can get your hands on -. So, with only three weeks left in the program, I went back to the low carb diet I developed doing John Andersons DEEP WATER. The first option is more intense, so youll stop adding an extra set after three rounds of each workout. The Giant program by Geoff So I ended up buying the Giant program and it looks like it's going to be a legit program, the reviews look promising, that it builds muscle and size but also can lose fat too.. who has run the program here and what's your review for it? In the science of Motor Learning, it is also estimated that it takes approximately 10,000 reps of practicing a certain movement for it to become "autonomous" -. For a better experience, please enable JavaScript in your browser before proceeding. In those cases, Id often do 20 minutes, rather than 30, which is something Geoff says is fine in the program design. I have been program lifting for over seven years. is your solution. That's a 24% increase in total work performed! You can run all these programs back-to-back for 20 weeks of high quality programming! But, I juiced up The Giant just a touch with a fair amount of biking and my daily minimum. I do not reliably have four hours per week to train without sacrificing some other aspect of my lifetime with the wife and kids, cleaning, cooking, work stuffthat Im not prepared to sacrifice. It finds and punishes your "issues." The kettlebell on the other hand allows you to work around those issues. (https://youtube.com/watch?v=X12k2AiJuwE), Protect Your Rotator Cuff With This 4-Move Circuit (ft. Jordan Shallow) (https://youtube.com/watch?v=LUIVagYcYr4), kettlebells have to offer your lower body, 3 BEST Deadlift Progressions for Beginners (https://youtube.com/watch?v=dQuipWqfiRE), What Most Lifters Get WRONG About Progressive Overload (https://youtube.com/watch?v=_1U9H_2luY8), Layne Norton's Exact Supplement Routine and Macros for Muscle Gain and Fat Loss (https://youtube.com/watch?v=Srq1S8jDZHI), How to Find Your 1-Rep Max (Calculator Included!) That is to say, The Giant uses a lot of buzzwords that would probably get you banned from certain kettlebell communities (that still recommend his programs ironically enough, no Im not bitter) like burning out your Central Nervous System. He makes claims in The Soviets demonstrated that Variable Loading produced 61% greater results in strength than traditional Linear Periodization. without providing a detailed reference or even really a definition of variable loading or linear periodization that can help you figure out how his programs achieves those goals. Raise the kettlebell above your head. My brain has been dulled by the repetition, but my body, well lets do some comparisons: Losing arm size and keeping my legs the same while gaining 10 lbs is not great to be honest. If you've never had one of these beauties, it's hard to describe what you're missing. Within those rep ranges you can modify the parametersdo 20 minutes or 30, use two bells or one, do presses, push-presses, or jerks. We use cookies to improve our service, track analytics, remember preferences, etc. Indeed, there was multiple times during this program that I was just absolutely sick of it. But the Giant sounds pretty cool (I have Express Reloaded thanks to the Legacy collection), so I'm considering *that* as a third option after I finish Phase 1. . And now, suddenly, you have 16 weeks of programming at your fingertips allowing you to transform your body with the kettlebell Clean & Press in only 90 minutes per week. Without setting the kettlebell down, keep switching hands and counting down the reps: 5-4-3-2-1. It's 3-phases: Strength (8 weeks), Hypertrophy/Work Capacity (there are 2 different programs here - 4-6 weeks & 16 weeks) and Fat Loss/Conditioning (5 weeks). They seem to work better for my recovery. So I fully expect a woman, based on my experience of training women for the last 25+ years, including my wife, to see results. I reviewed another Geoff Nuepert program, Dry Fighting weight, I mentioned that it was a simple program, John Anderson sends you in exchange for his program Deep Water, Ive talk before about how I dont really like the strict press as a universal yardstick for loading in kettlebells, in 2019 I started various powerbuilding programs, 2020 was the year of COVID where I was forced to try new things outside of the gym, I worked with the daily minimum that I developed coming out of my COVID infection six months ago, the low carb diet I developed doing John Andersons DEEP WATER, in other program reviews, so you can click to find that, 1 Protein shake (50g of protein, plus some vitamins), 1 serving of fruit (90% of the time is this an apple), Some sort of carb serving for quick energy, Builds noticeable muscle in the shoulders, With a workout log, trends can be tracked, Repetitive to the point of being beyond dull, Literally zero muscle growth in arms and legs, Quads (especially when doing a little bit of push press), 53 & 62 lbs bells: 10,788 lbs moved, daily average, 62 & 70 lbs bells:10,230 lbs moved, daily average, 70 & 80 lbs bells: 6,950 lbs moved, daily average, 53 & 62 lbs bells: 117 reps in a half an hour, 62 & 70 lbs bells: 90 reps in a half an hour, 70 & 80 lbs bells: 60 reps in a half an hour. Q: What's better - using a single kettlebell for THE GIANT or a pair of kettlebells? All you have to do is be able to Clean & Press it 10 times. Kettlebell Simple & Sinister Variation - THE MATRIX Hardstyle Kettlebell Pro 9.2K views 2 years ago DOUBLE KETTLEBELL ARMOR BUILDING COMPLEX: 2-3-5 Hardstyle Kettlebell Pro 7.5K views 2. All you have to do is be able to Clean & Press it 10 times. Improved his conditioning levels by adding almost 2 extra ladders John emailed me after Day1, Week 4. DISCLAIMER: Due to recent statements from the United States Federal Trade Commission (FTC), I must disclose what typical results using these programs will be. But none the less, it was nice to hear from both friends online and even my doctor my noticeable muscle increase from running this program. Privacy Policy. mcbells 1 yr. ago 4 (tied) Rite of Passage 20 fliskturner 1 yr. ago Double KB easy strength Link and of course credit to Dan John 10 So, I worked with the daily minimum that I developed coming out of my COVID infection six months ago for most rest days. As someone who's been hoisting kettlebells since January of 2002 both with myself and with my clients, these 2 exercises are a double-edged sword. And the best part is - You can run all these programs back-to-back for 20 weeks of high quality programming! But, when I went up to the 70 & 80 lb work, it really fell off. You dont need a barbell to skyrocket your strength, conditioning, and overall athleticism. Ab work, mobility, foam roll or walk. Seeing amazing results from THE GIANT. It fortifies weak links, reduces strain on the affected area (s), and in many cases, virtually erases said issues. Call that a short term fast, mini-fast, intermittent fasting, or whatever is trendy and gets the clicks. A: Yes. You feel your whole body practically swelling with strength -. All You Need Is ONE Kettlebell And it doesn't even have to be HEAVY. You know, the "meat loaf" served at school lunches that tasted like meat but you were never too sure Sure, it tasted fine, and filled you up, especially when paired with mashed potatoes and a couple of cartons of milk You could count on it, but if you had options, it wouldn't be your first choice Swings and Get Ups are like a Wendy's Double Cheeseburger -. Warming up is recommended, but Geoff offers no advice on what exactly to do. Quite honestly though, John didn't use reps that were that high. In the science of Motor Learning, it is also estimated that it takes approximately 10,000 reps of practicing a certain movement for it to become "autonomous" -. By using our site, you consent to these cookies. Cookie Notice While Geoff came to kettlebells in a very different way from fellow kettlebell enthusiast Pavel Tsatsouline, the two have run in the same circles and Geoffs salesmanship has obviously been influenced by Pavel. Check out these articles to read up on the latest and greatest of all things kettlebell. I'm so sure that you'll get "Extra Strength" on your Clean & Presses AND actually SEE a visible difference in your body in the next 30 days, like John Grahill did, that if for some strange reason you don't,I'll happily refund you your purchase price. I liked The Giant a lot. 3 x a week. Reading between the lines on both the PDF that outlines the Giant and the emails Geoff sends, he definitely seems focused on selling to overweight middle aged guys more than anyone else. A: A Pair. As you lower the reps, increase the weights youre using. And yes, I know that sounds "too good to be true" which is why I want to show you proof. If you must do a 3 x 3 . The [Double] Clean and Press on the other hand is like -. The result is that I probably was ready, even if the program design thought I wasnt. Geoff is the co-creator of Original Strength Systems, a movement restoration company called, which helps people restore and rebuild their ability to move like a kid again, and taught that system all over the world too. You can keep those rep schemes as they are since you want to be focusing on form and breathwork above all else. Even with a light weight, you dont want to just grab a kettlebell and start swinging. There is also a 3-day split which can be used as a 6-day split to target all the muscle groups twice a week. Because kettlebells have such a low impact on your joints, theyre excellent for building a strong cardiovascular base without all that repetitive stress. Try to keep your rest under three minutes, but its okay if it takes you time to trim down your rest periods during such intensive movements. This allowed me to make this idea, which I mostly stole from Mythical Strength, more like his original vision. Having done both..The "Giant" series is/are clean and press programs based on a 10 RM of either a single kettlebell or double kettlebell version. And that promise was through using high-rep Snatches and Clean & Jerks. Dont have heavier kettlebells to turn to? BarBend is the Official Media Partner of USA Weightlifting. (https://youtube.com/watch?v=iL8E_EkKhbg), Goblet Squat Form, Benefits, and Variations (https://youtube.com/watch?v=6AAqJyUDTnk), The Bucket Trick: Fix Your Kettlebell Swing! Rest between 90 seconds and two minutes between sets. During this program I supplemented with 5 grams of creatine monohydrate daily and about 1/3 of my daily protein comes from a shake. I could have had one less rest day, picked up where I left off when I got back, etc. What Im saying is, use a spam email address to sign up for delivery of your copy of The Giant if you buy it. I dont recommend going all-out the first week, but instead upping your effort gradually. Add in tempo training and pause reps when you lower your rep scheme to really maximize your gains while using the same weights. Move around your head like you're tracing a halo. But, at least for me, kettlebells are just a fun way to do cardio, not a way to kill two birds with one stone. It may not display this or other websites correctly. A: Yes. Email:support@chasingstength.com. Itlooks great on the menu, smells good on your tray or in the bag, but when you open up the wrapper, it doesn't look exactly the same And although it certainly is tasty, it doesn't really satisfy. And thus, the Swing and the Get Up became the substitute for the Snatch and the Clean & Jerk. Again, add one rep per set per workout as you continue the program through completion. Tip from Coach Matt: with your halos, remember to keep the movement smooth. What the heck are you doing that you are so f*cking strong? Hi. Since the program is just two exercises, it would be easy to overtrain if you go ham every single session. The only kettlebell program I've found that doesn't neglect a major muscle group. It worked for him, it'll work for you. Remember throughout this workout to emphasize perfect form as opposed to hefting more weight. (I recommend the PREMIUM edition if youre rusty on your kettlebell technique or arent sure about the proper Clean and Press technique.). It reminds me a bit of Pavels introduction to Geoffs program Dry Fighting Weight on the StrongFirst blog where the study cited is actually about mice and not people using kettlebells to lift. But going to my yearly physical with a blood draw during this showed me that my genetics dont allow even a small amount of carbs; my triglycerides exploded to an unhealthy level since last year. Quite honestly though, John didn't use reps that were that high. THE GIANT 1.2 - An intermediate 10RM program for those with better than average endurance. The Giant is a strength and hypertrophy program by Geoff Neupert, who you may know as the creator of Dry Fighting Weight, Kettlebell Muscle, More Kettlebell Muscle, and various other things. And that promise was through using high-rep Snatches and Clean & Jerks. To complete this kettlebell training program, plan to complete each workout six times. He's been one of my customers for that long, having purchased several of my products and beta-tested others, including Kettlebell STRONG!, Kettlebell RMF, and Kettlebell EXPRESS!
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