Build Muscle FAST with Kettlebells: BUILT STRONG MINIMALIST

Can some breakdown how the 4,6 rep thing works?

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 ?

What is a “ ladder”

To speed up the process, mix barbells in with kettlebell and do less swings. Simple. The is no complicated workout formula.

With all due respect, this guy is clearly athletic, conditioned and strong. But it's obvious that building muscle with kettlebell isn't ideal.

The workouts he proposes are fucking amazing for performances but building muscle... May not be ideal

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

tough workout, although I see on Pavel Tsatsouline video, a person should not do more than 5 reps on presses or side bends?

This sounds very effective and also pretty savage, 80 reps of double front squats is going to be tough.

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.

Dice for progressive overload ????

Time stamps would be nice :) Great video, otherwise.

When you say a ladder of 4,6 what does that mean? 6 reps, take a short break the do 4 reps?

Thank you so much! I am so interested in watching the built strong seminar. This has pushed me over the edge to do it :)

Not gonna lie kettlebells gives more strength when I’m doing barbell

TOOOOO COMPLICATED

Hi
1) there is no link to the article
2) would love to have more detailed videos on the program
Thanx

Maybe I'm missing something; I've purchased Built Strong Minimalist, and there are quite a few differences between the program I have and what is presented here. For instance, no use of a dice is mentioned. The volume is calculated in the spreadsheet, however, so maybe that is randomly calculated. Also, exercise intensity uses different RM to differentiate between exercises and day. Am I misunderstanding your video? Is this a simplified version of the program? Thank you!

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!

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.

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?

Thank You for Your videos 💪

Where's the dude from the thumbnail? Lol

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.

What about just one exercise...Double KB Clean + Double KB Press + Double KB Squat = 1 rep?

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?

Sorry, too complicated, I don't understand how it works.

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?

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?

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.

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.

Is there any article or more reading/research you can point towards? I believe this “randomisation” needs a more detailed understanding.

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?

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

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?

what about adding in two cardio days? light biking/jogging

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

My kettlebell training is far more intense than anything y'all got (it's documented) couldn't build real strength and muscle til I switched to barbells. Not to disparage kettlebelling at all, I love it, but it's not optimal for strength and size.

Should you roll a dice for each exercise?

This is very confusing. I doubt anyone understands how the program is designed.

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.

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?

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?

Awesome Stuff!

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

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.

How do we implement a hinge movement pattern into this programme?

Thanks a lot Sir

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!

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.