For those wanting examples of metabolic resistance training workouts (which I discussed in this video), just search this channel for my “I Bet You Can’t Do This Workout” routines. If ya’ want more, you can snag 101 kettlebell complexes, curated by goal (strength, muscle, mobility, etc.) for free at 101kettlebellworkouts.com Finally, THANK YOU for watching, and if you enjoy this content, please drop a content to let me know, and consider hitting the like button. You rock!
This video was great! I want to say a big thanks for your free pdf of 101 kettlebell workouts as well as for this channel. I’m a 47 year old family man with occasionally busy life and I started doing kettlebell workouts about a year ago in addition to running. My weight has dropped from 89 kilos to 81-82 kilos. Before this I was the guy who looked good just my shirt on😄 You have been a huge influence and this channel has become my only source of information what comes to working out with kettlebells. I don’t follow a specific workout program at the moment but I usually go with whatever feels good for the day 3-4 times a week, mostly ladders and complexes. I will continue running because it’s a very satifying feeling after a run and it seems to help to keep my weight down. Thanks once more and God bless.
Wow, Jack, thank you for this! I'd be curious to hear how you're using the 101 workouts PDF. Are you just pulling at random or focusing on a specific set of complexes at the moment? Either way, makes me smile to hear you've made such good use of it. God bless you!
It depends on the week but I try to do at least one strength/ hypertrophy workout a week, preferably two and 1-2 randomly selected complexes under the title ”want to sweat”. Workouts varies from week to week depending how energetic I feel. What’s great about your pdf and your videos is that they have given me an understanding how to put together my own workouts. For example last week I did 30 minutes of Armor building complex EMOM on one day, next workout was ascending clean and press + descending pull up ladders and third workout was a 20 minute sweaty endurance workout. I’ve also made a habbit of doing a few sets of body weight squats or push ups throughout the day.
@@jacklumber6242love to hear this, especially that my 101 guide gave you what you needed to put together your own workouts - and actually have fun and make progress doing them. Win!
Totally. This was something I knew before I could articulate it either. In fact, the concept originally occurred to me with guitar playing with respect to building speed. Practice really really slow and really really fast. Time in the middle isn't as useful (but that doesn't mean not useful at all).
Yeah it does, doesn’t it? A lot of my training is like this. But I guess that shouldn’t be a surprise, since I think this approach offers a super bang to buck radio.
You know me, Pat, I’m shirt off guy 😁. I’ve heard someone call it a “sleeper physique.” Look relatively normal/unassuming with clothes on, but progressively more remarkable as the clothes become lesser and lesser 😅. I like this video format by the way! Thank you for keeping on doing what you do!
Sleeper physique? Never heard that before, and now I’m stealing it. Glad to have your feedback on this Dehyo. Plan is to crank out at least one video in this format per week. Let me know if there’s a particular topic you’d like to see discussed. I’ll be basing a lot of this around subscriber questions and comments.
I loved this video and I want to add that Bruce Lee used static strength exercises. I forgot what they are called but he'd use a bar chained to the ground and try to lift that, for instance. He did this to overcome the problem he had when bodybuilding: the loss of speed. Using these static exercises he was able to build strength without building mass, and thus keeping his speed.
Thanks for responding Pat. Mind if I ask a question? The double KB exercises you did looked reallly inspiring and I was wondering if I should invest in some more same-weight KB's to try them. My question is if there's much benefit to doing them with a double KB rather than just have 1 kb and alternate between each side. The assymmetry of the later would be good for the core I think. But double KB just looks badass and looks like it feels great because of the intensity. Any opinion on this is very welcome @supmuhhumbruh Also congrats on the physique and thanks for making this vid. When I saw Brad Pitt in those scenes I was amazed and thought I could never pull anything like that off (I'm not built that way) but lately I've been surprising myself in good ways
@@Barrrt great question. Double kettlebells will allow you to train with a higher intensity with respect to load. So, if more overall muscle is what you want, then doubling up can make that process more efficient. However, double kettlebells are definitely not NECESSARY to attain the sort of physique described in this video. Helpful? Sure. But not required. Another cool thing: you can perform double kettlebell work with two different sized bells. Just switch sides every set. That’s a great way to introduce yourself to double kb training without having to initially shell out more money. Hope that helps!
Petter Attia and Rhonda Patrick mentioned about it from science side. Slow steady cardio and HIIT or all out or what you call it. It’s good for body and mind. Really enjoy your insights Pat. Thanks!
@@supmuhhumbruh To be clear, Peter Attia trains on both spectrum, Dr. Rhonda mainly high intensity but i just wanted to mention about benefits for health and brain using two extrems as addition to yout insight. I think its great and we have almost all `rabbits`, look, health, functionality :)
I really wish you would do this as a Follow Along video. And do more of them. Some of us just need that. I cannot run as I am a heart patient. But I can do light kata and build up from there. I also have nerve damage on my lower right body.
I actually just came here to learn Back in Black on a Fender Strat... Kidding. I just hit that Subscribe button with a small burst of intensity. Great advice!
Ha! I typically play Back In Black on my N4, which is just a super start. Definitely not authentic to AC/DC, and what makes it worse is I actually have an SG. But whatever. It’s fun! Thanks for the subscribe!
Great video on a lot of levels! Fantastic advice, as always. Plus really nice video quality and great editing. Love all the snow too! Funny enough, my wife and I just re-watched Fight Club or the first time in like 20 years. You're right - such a weird movie, and who does not want to look like Tyler Durden?!? Keep up the great work my man!
Thanks much, Sean! You know you played a big role in helping me to up my production quality. How does Fight Club hold up? Christine and I were just talking about rewatching it as well!
@@supmuhhumbruh You are so awesome Pat! I appreciate that. It was actually better than I remembered, in a different way. I think when I watched it 20 years ago, I was appreciating more of the action and visuals. Now, the dialogue and nuances were more interesting. I think you two would appreciate it! Especially since you are a writer as well. Let me know what you think after you re-watch!
Great video Pat! While not huge by any means, I've always been a bigger guy and have valued the size. However, as I get older and my goals change, I am valuing the "Fight Club" physique more, both aesthetically and functionally. I'm gonna dive into your recommendations here.
@@supmuhhumbruh Thanks Pat. Your “Fight Club” video really came at a good time for me. I have two main goals for this year, fitness-wise. First, I am working to lose 25 pounds while working on strength and muscular endurance. Second, I am working on ramping up my trail running, at a good, healthy pace, for a Spartan Beast in mid-November.
I've been doing exactly this at the two extremes for a while now and liking it. KB complex/circuit M/F, swings and sprints Wed, and long walks T/TH/Sat/Sun. I'm working towards more of a mesh half-shirt physique.
@@supmuhhumbruh I was doing ABC with farmer's walks and weighted pushups, so that was the complex side. Fairly recently changed to something of my own design bc I wanted to focus on snatches, so I do a circuit of 4 exercises: snatch, front squat, press, row. I do ladders 1-10 for L/R. Using 16 for the snatches until I'm good with form, 24 for the others. Only ladder up to 5 for the presses, then 4, 4, 3, 3, 2. Takes me a little less than 1hr with a brief warmup. Goals are to do all the snatches with the 24, squats with both bells, and ladder up to 10 on the presses. Thanks for your work and videos.
I think this is the only way to train with Kettlebells, and one of the reasons it makes them so effective. At my old gym, a kettlebell gym, that is all we did. Since we moved out of Wisconsin, and no KB gyms in my region, I make up my own plans. I do them for six months, with increasing reps or weight or time every one to two weeks. With the new year, my latest one is 28kg, EMOM 10 swings, 10 sets. 24kg ladder 1 to 5 to 1 clean & press L/R then pullup. Max rest time 2 minutes between each test.
@@supmuhhumbruh We lived in the Milwaukee I area. I trained with Ryan T from TNT for about 6 years before I moved. I come up a few times a year, and check in with Ryan just to get a tune up on techniques. Too cold for us, I love the heat of the south. Great channel, I love the content. Keep up the good fight!
Hi Pat, first time seeing your videos so I appreciate there may be a video where you’ve covered this I would say I’m currently too big for the fight club physique. I have too much muscle for this type of physique. Don’t get me wrong, I’m not by any means big or anything like that I just have different priorities and goals now, I want basically lose muscle.. which I’m not sure I’ve heard many people say/do.. let alone provide a blueprint on!
For the metabolic side of things, would you suggest sticking with double kettlebells, or would you see benefit to doing longer sessions of 15 to 30 minutes with a single kettlebell cycling through exercises without ever putting the kettlebell down? I'm trying that out now, it seems like a pretty good way to stimulate the whole system without annihilating one set of muscles, unless you really want to focus on a specific group. It's fun especially if you just cycle through exercises/reps/form and pace intuitively.
To me, this is definitely a both/and. For muscle, double kettlebells are generally superior (because of increased load), but for metabolic resistance training/conditioning you can definitely get a ton from both single and double kettlebell complexes, combos, circuits, chains, etc. So, yeah, do both!
Been doing double kettlebell clean and press squat complex 6 sets of 5 20kg bells. Gonna move up to 24kg here soon. Then 10 minutes of 10 snatches per minute 5 per side. Hopefully by summer I’ll look like Brad Pitt.
Amen, Pat. I got close to this physique using the Strong On workouts that got worked into a run through of 75 Hard. I think of it in fighting game terms. Those giants like E Honda or Astaroth who can ruin someone's day, but they're clunky and slow. The characters in the middle are more agile AND can pack a huge punch. The MMA physique is what I like because it delivers in a variety of situations.
@@supmuhhumbruh I did a group challenge of 75 Hard with 5 friends and we were all very committed to getting through it with the right amount of dedication. At that point I was already doing Strong On for like 3 years and had already achieved major gains just from that. For 75 Hard it wasn't too difficult to stay entirely Warrior Diet ( for all desert I had Halo Top or Quest Products) because I'm used to blocking off prohibited foods mentally if its for a concrete, written in stone goal. So I aimed for 165 pounds and did the Strong On WOD daily and for the second workout it was more SO kettlebell complex work and sprints and intense jump rope sessions and long walks. I didn't cheat once on the whole strict nutrition part due to the snack foods being a lot of blueberries and celery(once sugar is out of the system,celery and cucumbers and all those other veggies can be delicious)and nut butter and protein shakes or bars(Warrior Diet was the nutrition) . I just wanted to see if it could be achieved. I have pics from that time I may post for motivation in the group sometime soon but yeah by the end of it, I was at target weight of 165
I look good shirt on or off, but better off. My training's included lifting for over 50 years, but I've never let it replace sports. During these dark months I've been keeping a basketball a kettlebell and a club in my vehicle and training in parks after work. I shoot rebound and drive for 10 minutes aiming to catch rebounds while they're still in the air. At that point I'm breathing hard and my accuracy is bad, so I use the basketball to do Halos, Round The Worlds, Figure 8s, and Pull Overs, then shoot and bound for 5 more minutes. I like to train explosive reaction and stable balance in all planes without digging a recovery hole. After B-Ball I move to the kettlebell or club and do a complex of 7-10 exercises with 20 reps per side totaling 280 to 400 reps. I train on high ground or at the court by our river mouth so I can watch soaring birds and catch the sunset. Thanks for one of the most reasonable training videos I've ever seen, maybe I wrote very long because I know this kind of balanced approach can work for a very long time! Peace.
One of the most reasonable training videos you’ve ever seen? I’ll take it! Thanks for the high praise, Greg, and appreciate you taking the time to share your routine with us. Very solid!
I'm a naturally wirey bloke. I struggle to maintain weight (Boo Hoo me I know) i actively try to gain weight and muscle in Winter and then lose the fat in Spring. Fairly successful so far. But would like to be more "shirt off." Love KBs but always seem to end up back and Clean and Press and Double Front Sqt... Will try to add in a solid 12 weeks of complexes etc as you've shown today.
Naturally wirey myself. Biggest struggle has always been not eating enough. People sometimes hate me for this, since many have the opposite problem. But hey, it is what it is!
Hi Pat, first video I’ve seen of yours and really enjoyed it! I’m on the opposite end of the spectrum with this I think. I’m actually more muscular than I’d like now, goals etc are different. How would you approach this? Stick with walking/running until at the desired muscularity?
@@deantaylor4776 I would still definitely do the resistance training! Just more cardio might speed the fat loss along if you aren’t super concerned with wasting a little muscle. And, obv, cal deficit. Thanks for watching!
@@deantaylor4776 I would still definitely do the resistance training! Just more cardio might speed the fat loss along if you aren’t super concerned with wasting a little muscle. And, obv, cal deficit. Thanks for watching!
I’m a shirt off guy, at 65, I have no problem having my shirt off, I’m in pretty good shape for an older dude! Pat, I have a question, I can’t sprint or run because of arthritis in both my knees, or do any high impact plyometric exercises, I walk a lot , what would you suggest as an alternative form of exercise for someone who can’t sprint?
Right idea already suggested with a stationary bike or rower. Another consideration would be V02 max training with light kettlebell snatches or push presses. For example, 15 seconds on/15 seconds off for 15-30 minutes. Cheers, Dean!
Hello Pat ! What is your opinion on the "original" workout we find on internet (one muscle group per day, and 2 "cardio days" as well) ? Thanks a lot !
Good question. I generally go for 15 - 30 minutes, instead of rounds, or until I feel sufficiently smoked. Nothing too fixed, often it's a feel thing. I think it's good to have flexibility like that in a program, or, to be more precise, ranges to hit (between 15 - 30 minutes), instead of super specific targets (10 rounds). Sometimes, anyway. Otherwise, for, say, muscle building, you should be more precise with sets/volume. But for conditioning, you can be more flexible. Hope that helps!
I've also found something as simple as the burpee to be quite an effective exercise. Iron Wolf once had a whole month he performed 1000 burpees everyday. It made me think within a single exercise you could get combat conditioning.
Tbh any half assed body building workout will get you the fight club physique provided your diet is on point. You might not be the fittest person in the room but you'll look like it.
I'm definitely a shiirt off kinda guy. I like to keep my appearance humble: I wear well fitted second hand clothes, and don't like talking about my fitness or making it much of my everyday personality. But whenever I take my shirt off, people are shocked, cause I never mention it. I always like that feeling 😁
Hmm disagree. If you enjoy running that's fine. But you must challenge your upperbody by doing things like pull ups, press ups. Even better would be compound movements with progressive overload like over head press, bench press, pendalay rows, bicep curls, Barbell squats 3 times a week and then can run/walk/cycle on your off days. As long as diet is moderately clean (you don't eat twinkies and McDonald's every day) you'd get ripped pretty quick!
Whilst I have bought this program. The reality of this for me is that, the volume is far too high for me. With that being said- I will be practicing the workouts but in smaller doses. I’ll continue doing other programs To build up to this. The doubles are the killer, brilliant workouts IMO. Thanks Pat. But for sure. Too high a volume for me. But nevertheless - I have other programs to finish first! Workout two, week 1. Absolutely sexual btw.
Yes, just bring the volume down a bit so that you're recovering well, but still sufficiently challenged. For example, try a 50% reduction and gradually increase each week or two.
Well, technically, I didn't say this is exactly how Brad Pitt got that body. I don't really know all that much about Brad Pitt. I just told people how THEY could have the best shot of getting a body like that.
But we all get old and look ugly eventually. Why bother about looks. Just stay reasonably fit, strong and healthy but reserve the extremes for athletes and bodybuilders.
The training on the extremes here isn't the sort of training relevant to bodybuilders; in fact, I specifically said this is NOT a bodybuilder physique. Really, it's just about where to land on the intensity spectrum of exercise if you want the sort of look I highlight in the video. Nothing wrong with training to look a certain way! We all experience failing health too, yet we still feel it's worth fighting to slow the decline as much as we can. Right?
For those wanting examples of metabolic resistance training workouts (which I discussed in this video), just search this channel for my “I Bet You Can’t Do This Workout” routines.
If ya’ want more, you can snag 101 kettlebell complexes, curated by goal (strength, muscle, mobility, etc.) for free at 101kettlebellworkouts.com
Finally, THANK YOU for watching, and if you enjoy this content, please drop a content to let me know, and consider hitting the like button. You rock!
This video was great! I want to say a big thanks for your free pdf of 101 kettlebell workouts as well as for this channel. I’m a 47 year old family man with occasionally busy life and I started doing kettlebell workouts about a year ago in addition to running. My weight has dropped from 89 kilos to 81-82 kilos. Before this I was the guy who looked good just my shirt on😄
You have been a huge influence and this channel has become my only source of information what comes to working out with kettlebells. I don’t follow a specific workout program at the moment but I usually go with whatever feels good for the day 3-4 times a week, mostly ladders and complexes. I will continue running because it’s a very satifying feeling after a run and it seems to help to keep my weight down. Thanks once more and God bless.
Wow, Jack, thank you for this! I'd be curious to hear how you're using the 101 workouts PDF. Are you just pulling at random or focusing on a specific set of complexes at the moment? Either way, makes me smile to hear you've made such good use of it. God bless you!
It depends on the week but I try to do at least one strength/ hypertrophy workout a week, preferably two and 1-2 randomly selected complexes under the title ”want to sweat”. Workouts varies from week to week depending how energetic I feel. What’s great about your pdf and your videos is that they have given me an understanding how to put together my own workouts. For example last week I did 30 minutes of Armor building complex EMOM on one day, next workout was ascending clean and press + descending pull up ladders and third workout was a 20 minute sweaty endurance workout. I’ve also made a habbit of doing a few sets of body weight squats or push ups throughout the day.
@@jacklumber6242love to hear this, especially that my 101 guide gave you what you needed to put together your own workouts - and actually have fun and make progress doing them. Win!
Train the extremes, a very eloquent way of saying something I’ve never been able to put into words myself.
Totally. This was something I knew before I could articulate it either. In fact, the concept originally occurred to me with guitar playing with respect to building speed. Practice really really slow and really really fast. Time in the middle isn't as useful (but that doesn't mean not useful at all).
@@supmuhhumbruh I’m in my 50’s and have few chances for a shirt off demonstration, I’m a shirt on guy.
This pairs up really well with the workouts from the holiday thrival guide!
Yeah it does, doesn’t it? A lot of my training is like this. But I guess that shouldn’t be a surprise, since I think this approach offers a super bang to buck radio.
You know me, Pat, I’m shirt off guy 😁. I’ve heard someone call it a “sleeper physique.” Look relatively normal/unassuming with clothes on, but progressively more remarkable as the clothes become lesser and lesser 😅.
I like this video format by the way! Thank you for keeping on doing what you do!
Sleeper physique? Never heard that before, and now I’m stealing it.
Glad to have your feedback on this Dehyo. Plan is to crank out at least one video in this format per week. Let me know if there’s a particular topic you’d like to see discussed. I’ll be basing a lot of this around subscriber questions and comments.
I loved this video and I want to add that Bruce Lee used static strength exercises. I forgot what they are called but he'd use a bar chained to the ground and try to lift that, for instance. He did this to overcome the problem he had when bodybuilding: the loss of speed. Using these static exercises he was able to build strength without building mass, and thus keeping his speed.
Yep, right on. He really lifted too, with good weight and volume. Guy was definitely not just push ups and sit ups, as many assume.
Thanks for responding Pat. Mind if I ask a question? The double KB exercises you did looked reallly inspiring and I was wondering if I should invest in some more same-weight KB's to try them. My question is if there's much benefit to doing them with a double KB rather than just have 1 kb and alternate between each side. The assymmetry of the later would be good for the core I think. But double KB just looks badass and looks like it feels great because of the intensity. Any opinion on this is very welcome @supmuhhumbruh Also congrats on the physique and thanks for making this vid. When I saw Brad Pitt in those scenes I was amazed and thought I could never pull anything like that off (I'm not built that way) but lately I've been surprising myself in good ways
@@Barrrt great question. Double kettlebells will allow you to train with a higher intensity with respect to load. So, if more overall muscle is what you want, then doubling up can make that process more efficient. However, double kettlebells are definitely not NECESSARY to attain the sort of physique described in this video. Helpful? Sure. But not required.
Another cool thing: you can perform double kettlebell work with two different sized bells. Just switch sides every set. That’s a great way to introduce yourself to double kb training without having to initially shell out more money.
Hope that helps!
Yeah, this really helps, thanks man!! Highly appreciated.@@supmuhhumbruh
Petter Attia and Rhonda Patrick mentioned about it from science side. Slow steady cardio and HIIT or all out or what you call it. It’s good for body and mind. Really enjoy your insights Pat. Thanks!
Oh yeah? Was this a podcast they did together, or just something they each discussed on their own?
@@supmuhhumbruh They talk about it together and independently. watch?v=6MVSUuMkELQ
@@supmuhhumbruh To be clear, Peter Attia trains on both spectrum, Dr. Rhonda mainly high intensity but i just wanted to mention about benefits for health and brain using two extrems as addition to yout insight. I think its great and we have almost all `rabbits`, look, health, functionality :)
@@supmuhhumbruh watch?v=klz9VouT0h8
I really wish you would do this as a Follow Along video. And do more of them. Some of us just need that. I cannot run as I am a heart patient. But I can do light kata and build up from there. I also have nerve damage on my lower right body.
You don't need to run?
Just search my channel. I have tons of metabolic resistance workouts spelled out. My "I Bet You Can't Do This" workout challenge being one example.
I actually just came here to learn Back in Black on a Fender Strat... Kidding. I just hit that Subscribe button with a small burst of intensity. Great advice!
Ha! I typically play Back In Black on my N4, which is just a super start. Definitely not authentic to AC/DC, and what makes it worse is I actually have an SG. But whatever. It’s fun!
Thanks for the subscribe!
@@supmuhhumbruhthat sounds like a good collection of guitars. And a Fight Club physique. Some people just have it all! 😉
Great video on a lot of levels! Fantastic advice, as always. Plus really nice video quality and great editing. Love all the snow too! Funny enough, my wife and I just re-watched Fight Club or the first time in like 20 years. You're right - such a weird movie, and who does not want to look like Tyler Durden?!? Keep up the great work my man!
Thanks much, Sean! You know you played a big role in helping me to up my production quality.
How does Fight Club hold up? Christine and I were just talking about rewatching it as well!
@@supmuhhumbruh You are so awesome Pat! I appreciate that.
It was actually better than I remembered, in a different way. I think when I watched it 20 years ago, I was appreciating more of the action and visuals. Now, the dialogue and nuances were more interesting. I think you two would appreciate it! Especially since you are a writer as well. Let me know what you think after you re-watch!
@@Engearment alright, sold. Will give it a (re)watch next chance we get and let you know!
@@supmuhhumbruhawesome! Hope you too enjoy it 😎🙌
Great video Pat! While not huge by any means, I've always been a bigger guy and have valued the size. However, as I get older and my goals change, I am valuing the "Fight Club" physique more, both aesthetically and functionally. I'm gonna dive into your recommendations here.
Thanks a bunch. Keep us updated on how things progress for you!
@@supmuhhumbruh Thanks Pat. Your “Fight Club” video really came at a good time for me. I have two main goals for this year, fitness-wise. First, I am working to lose 25 pounds while working on strength and muscular endurance. Second, I am working on ramping up my trail running, at a good, healthy pace, for a Spartan Beast in mid-November.
I've been doing exactly this at the two extremes for a while now and liking it. KB complex/circuit M/F, swings and sprints Wed, and long walks T/TH/Sat/Sun. I'm working towards more of a mesh half-shirt physique.
Solid split. What complexes are you running? Same ones, or do you mix it up each time?
@@supmuhhumbruh I was doing ABC with farmer's walks and weighted pushups, so that was the complex side. Fairly recently changed to something of my own design bc I wanted to focus on snatches, so I do a circuit of 4 exercises: snatch, front squat, press, row. I do ladders 1-10 for L/R. Using 16 for the snatches until I'm good with form, 24 for the others. Only ladder up to 5 for the presses, then 4, 4, 3, 3, 2. Takes me a little less than 1hr with a brief warmup. Goals are to do all the snatches with the 24, squats with both bells, and ladder up to 10 on the presses. Thanks for your work and videos.
I think this is the only way to train with Kettlebells, and one of the reasons it makes them so effective. At my old gym, a kettlebell gym, that is all we did. Since we moved out of Wisconsin, and no KB gyms in my region, I make up my own plans. I do them for six months, with increasing reps or weight or time every one to two weeks. With the new year, my latest one is 28kg, EMOM 10 swings, 10 sets. 24kg ladder 1 to 5 to 1 clean & press L/R then pullup. Max rest time 2 minutes between each test.
Have to ask: where in WI were you? We moved to WI area about four years ago. We love it here. Yes, even with the winters…
@@supmuhhumbruh We lived in the Milwaukee I area. I trained with Ryan T from TNT for about 6 years before I moved. I come up a few times a year, and check in with Ryan just to get a tune up on techniques. Too cold for us, I love the heat of the south. Great channel, I love the content. Keep up the good fight!
@@rudemusik68 love Ryan and TNT. I was rolling there for a while, in fact. He’s an incredible coach, and super fierce on the mats!
Hi Pat, first time seeing your videos so I appreciate there may be a video where you’ve covered this
I would say I’m currently too big for the fight club physique. I have too much muscle for this type of physique. Don’t get me wrong, I’m not by any means big or anything like that
I just have different priorities and goals now, I want basically lose muscle.. which I’m not sure I’ve heard many people say/do.. let alone provide a blueprint on!
For the metabolic side of things, would you suggest sticking with double kettlebells, or would you see benefit to doing longer sessions of 15 to 30 minutes with a single kettlebell cycling through exercises without ever putting the kettlebell down? I'm trying that out now, it seems like a pretty good way to stimulate the whole system without annihilating one set of muscles, unless you really want to focus on a specific group. It's fun especially if you just cycle through exercises/reps/form and pace intuitively.
To me, this is definitely a both/and. For muscle, double kettlebells are generally superior (because of increased load), but for metabolic resistance training/conditioning you can definitely get a ton from both single and double kettlebell complexes, combos, circuits, chains, etc. So, yeah, do both!
Been doing double kettlebell clean and press squat complex 6 sets of 5 20kg bells. Gonna move up to 24kg here soon. Then 10 minutes of 10 snatches per minute 5 per side. Hopefully by summer I’ll look like Brad Pitt.
Great mix. How frequently are you hitting that routine?
Amen, Pat. I got close to this physique using the Strong On workouts that got worked into a run through of 75 Hard. I think of it in fighting game terms. Those giants like E Honda or Astaroth who can ruin someone's day, but they're clunky and slow. The characters in the middle are more agile AND can pack a huge punch. The MMA physique is what I like because it delivers in a variety of situations.
Combining Strong ON! with 75 Hard? Curious to hear how that all went for you. I’ve had people ask about doing this. Did you get through the entire 75?
@@supmuhhumbruh I did a group challenge of 75 Hard with 5 friends and we were all very committed to getting through it with the right amount of dedication. At that point I was already doing Strong On for like 3 years and had already achieved major gains just from that. For 75 Hard it wasn't too difficult to stay entirely Warrior Diet ( for all desert I had Halo Top or Quest Products) because I'm used to blocking off prohibited foods mentally if its for a concrete, written in stone goal.
So I aimed for 165 pounds and did the Strong On WOD daily and for the second workout it was more SO kettlebell complex work and sprints and intense jump rope sessions and long walks. I didn't cheat once on the whole strict nutrition part due to the snack foods being a lot of blueberries and celery(once sugar is out of the system,celery and cucumbers and all those other veggies can be delicious)and nut butter and protein shakes or bars(Warrior Diet was the nutrition) . I just wanted to see if it could be achieved. I have pics from that time I may post for motivation in the group sometime soon but yeah by the end of it, I was at target weight of 165
I look good shirt on or off, but better off. My training's included lifting for over 50 years, but I've never let it replace sports. During these dark months I've been keeping a basketball a kettlebell and a club in my vehicle and training in parks after work. I shoot rebound and drive for 10 minutes aiming to catch rebounds while they're still in the air. At that point I'm breathing hard and my accuracy is bad, so I use the basketball to do Halos, Round The Worlds, Figure 8s, and Pull Overs, then shoot and bound for 5 more minutes. I like to train explosive reaction and stable balance in all planes without digging a recovery hole. After B-Ball I move to the kettlebell or club and do a complex of 7-10 exercises with 20 reps per side totaling 280 to 400 reps. I train on high ground or at the court by our river mouth so I can watch soaring birds and catch the sunset. Thanks for one of the most reasonable training videos I've ever seen, maybe I wrote very long because I know this kind of balanced approach can work for a very long time! Peace.
One of the most reasonable training videos you’ve ever seen? I’ll take it! Thanks for the high praise, Greg, and appreciate you taking the time to share your routine with us. Very solid!
I'm a naturally wirey bloke. I struggle to maintain weight (Boo Hoo me I know) i actively try to gain weight and muscle in Winter and then lose the fat in Spring. Fairly successful so far. But would like to be more "shirt off." Love KBs but always seem to end up back and Clean and Press and Double Front Sqt... Will try to add in a solid 12 weeks of complexes etc as you've shown today.
Naturally wirey myself. Biggest struggle has always been not eating enough. People sometimes hate me for this, since many have the opposite problem. But hey, it is what it is!
I been a shirt guy for most my life, now I want to go for the shirt off physique
There's a season for both, to be sure.
I first heard of "training on the extremes' from Mark Sisson of Mark's Daily Apple. Good stuff.
Good stuff
Thanks, William!
Thanks Pat. Thank you for the part on running and endurance runners. It links back to our chasing two rabbits chat in a previous video.
Hi Pat, first video I’ve seen of yours and really enjoyed it! I’m on the opposite end of the spectrum with this I think. I’m actually more muscular than I’d like now, goals etc are different. How would you approach this? Stick with walking/running until at the desired muscularity?
@@deantaylor4776 I would still definitely do the resistance training! Just more cardio might speed the fat loss along if you aren’t super concerned with wasting a little muscle. And, obv, cal deficit.
Thanks for watching!
@@deantaylor4776 I would still definitely do the resistance training! Just more cardio might speed the fat loss along if you aren’t super concerned with wasting a little muscle. And, obv, cal deficit.
Thanks for watching!
His name was Robert Paulson
Hi Pat ! Would / Could Pavel Tsatsouline's "Quick and the Dead" be used as well ? For instance on alternate week ? Thanks !
Thanks for the question! Honestly, I don't know all that much about that program, so I can't speak confidently about that.
I’m a shirt off guy, at 65, I have no problem having my shirt off, I’m in pretty good shape for an older dude! Pat, I have a question, I can’t sprint or run because of arthritis in both my knees, or do any high impact plyometric exercises, I walk a lot , what would you suggest as an alternative form of exercise for someone who can’t sprint?
Similar age and issue, you could use stationary bike/rower
Right idea already suggested with a stationary bike or rower. Another consideration would be V02 max training with light kettlebell snatches or push presses. For example, 15 seconds on/15 seconds off for 15-30 minutes. Cheers, Dean!
@@gprider1525 great idea! I’m going to try that , thank you for the information.
@@supmuhhumbruh I’m going to try that too, thank you Pat for the information, I appreciate it.
Hello Pat !
What is your opinion on the "original" workout we find on internet (one muscle group per day, and 2 "cardio days" as well) ? Thanks a lot !
Pat, for the run intervals (love that idea by the way), how many rounds or for what time do you typically do those for?
Good question. I generally go for 15 - 30 minutes, instead of rounds, or until I feel sufficiently smoked. Nothing too fixed, often it's a feel thing. I think it's good to have flexibility like that in a program, or, to be more precise, ranges to hit (between 15 - 30 minutes), instead of super specific targets (10 rounds). Sometimes, anyway. Otherwise, for, say, muscle building, you should be more precise with sets/volume. But for conditioning, you can be more flexible. Hope that helps!
You don't want to be Goose on the volleyball court, but Maverick! LOL!
Word.
Thanks for this Pat! Would you also count martial arts training along with the high intensity days?
I've also found something as simple as the burpee to be quite an effective exercise. Iron Wolf once had a whole month he performed 1000 burpees everyday. It made me think within a single exercise you could get combat conditioning.
1000 reps everyday? That’s a lot! Did you complete this challenge? If so, how’d it go?
Thank you Pat. I'm a shirt on guy . But I'm on my journey to become shirt off guy . Great 👍 information
Thanks, brother!
If you are already quite skinny, should you still do cardio or what else?
Pat the Lion! 1:30 Continue of course!
💪 😎
Since I started with the kettlebells, wifebeater😂
I'm a shirt-on guy! 😂
Hey, nothing wrong with that!
What diet plan do you recommend for this build? Also, how many calories should I aim for? I am 5'11 about 150-160lbs
Given you height and weight I’d say protein based meal within the 3,000 calorie a day and serious resistance training.
Tbh any half assed body building workout will get you the fight club physique provided your diet is on point. You might not be the fittest person in the room but you'll look like it.
80% of the gains come from those last 20% of reps that most people don’t do.
Can you talk about this outside of fight club?
NO.
The low end of the spectrum is also called zone 2 cardio
No mention of diet ?
I flag that at 10:38.
I'm definitely a shiirt off kinda guy. I like to keep my appearance humble: I wear well fitted second hand clothes, and don't like talking about my fitness or making it much of my everyday personality. But whenever I take my shirt off, people are shocked, cause I never mention it. I always like that feeling 😁
The latter option when it comes to physiques 100%
You look like Robbie Mcnutt if he lifted instead of committing Kurt Cobain
I have always been a shirt on guy. But I would rather be a shirt off guy!
Shirt off fighters physique 💪🏼
Right on!
Here for the algorithm! Shirt off!
Yeah, buddy!
Washburn \m/
It would be so much easier to achieve a Big Bob physique
LOL
What about a Sponge Bob physique?
How can he be so loosey-goosey and still be so square?
@@BluegillGreggreat question.
I’m going for the Butterbean look.
Would clean eating, sleep, daily walks and a kettlebell routine 3x30min a week get you there?
Those are all good habits, but I would suggest more than just one workout per week. 3-4x/week is more like it.
9:15
The sun is also my favorite planet!
; )
I'm 56. I'm not surprising anybody.
Jeesh…it’s been awhile since I saw the movie,but It was smoking and drinking and fighting….
Same, it’s been years. I should have rewatched it before making this video. Only after did I remember the first rule of Fight Club…
Genetics.....the WILD CARD. FELLAS....BE THE BEST YOU....AND THEN SOME
Shirt off old dude. So, I gather to work in the extremes, I think you mentioned. All on, or cruising to a nap.
Hmm disagree. If you enjoy running that's fine. But you must challenge your upperbody by doing things like pull ups, press ups. Even better would be compound movements with progressive overload like over head press, bench press, pendalay rows, bicep curls, Barbell squats 3 times a week and then can run/walk/cycle on your off days. As long as diet is moderately clean (you don't eat twinkies and McDonald's every day) you'd get ripped pretty quick!
Comment for algorithm
Beat that algo
👍🔁✅🛎️
Ha, thank you!
@@reaccionapr appreciate you!
Whilst I have bought this program. The reality of this for me is that, the volume is far too high for me.
With that being said- I will be practicing the workouts but in smaller doses.
I’ll continue doing other programs
To build up to this.
The doubles are the killer, brilliant workouts IMO. Thanks Pat.
But for sure. Too high a volume for me. But nevertheless - I have other programs to finish first!
Workout two, week 1. Absolutely sexual btw.
Yes, just bring the volume down a bit so that you're recovering well, but still sufficiently challenged. For example, try a 50% reduction and gradually increase each week or two.
what
be tall nd be lean af
Shirt off old dude. So, extreme then…
Right on!
How to look “skinny”
genetics brother.....he had that body....TROY was different. research.
Well, technically, I didn't say this is exactly how Brad Pitt got that body. I don't really know all that much about Brad Pitt. I just told people how THEY could have the best shot of getting a body like that.
But we all get old and look ugly eventually. Why bother about looks. Just stay reasonably fit, strong and healthy but reserve the extremes for athletes and bodybuilders.
The training on the extremes here isn't the sort of training relevant to bodybuilders; in fact, I specifically said this is NOT a bodybuilder physique. Really, it's just about where to land on the intensity spectrum of exercise if you want the sort of look I highlight in the video.
Nothing wrong with training to look a certain way! We all experience failing health too, yet we still feel it's worth fighting to slow the decline as much as we can. Right?