Questions about Prometheus Protocol? Drop them here in the comments and I'll answer as many as I can. This is a TOUGH program but it definitely works if you commit to the principles outlined in this video. Let me know if you plan on giving it a go, and THANK YOU for watching. Strong ON! - Pat
@@Eddi-ci7je this is answered in the video, you use a weight that lets you reach close to failure. so yes your weight that you use for 10 reps would be different than the weight that you use for 5 reps.
Pat, your Art of Manliness podcast episode brought me here. Your Jack Burton tank top kept me here. My kettlebell journey begins today. Thanks for being my guide.
I brought the original Prometheus protocol years ago. I went from “I exist” to “people look at my shoulders when I walk past”. In 8 weeks. It’s gotta be heavy and you’ve got to eat and rest.
Pat, I did this version about 7 or 8 months ago for a while. It was not easy, but I looked good. Even the ladies noticed and couldn’t keep their eyes off me. They even told HR about how good I looked.
@@KettlebellQuickies extended edition with the pull ups and deadlifts. But couldn’t keep it up, so I just did 3 days. Day 1 10x5, day 2 5x10, day 3 pull ups and snatches. It was brutal man.
@@ACA_88 yeah, four days is a ton! I really, really want people starting with 2x/week. Many will honestly not need more than that for a while if they’re hitting the right intensity. Plus, gives you room to grow into the larger plan later. Anyway, good stuff. Appreciate you sharing your experience with Prometheus. Good luck with the HR department.
Thought this might be easy. Got halfway through set-3 and had to dig deep. Made it though, will continue for the next couple of months. Thanks Brother.
I somehow stopped working out for the past 3 months. Can I jump into this cold turkey, or should I ease back into things for a few weeks? I'd love to jump in but don't want to get over excited and then quit out of soreness...
@@franko7912 I would just do lighter weight. Don't hurt yourself, rest days in between. This protocol for about 8 weeks gave me a decent base to keep progressing.
6:29 -- The verbal instructions of programming are reverse of what's shown on-screen. I know that it probably doesn't matter, but I still think it's important to point this out as absolutely newbies might be watching this & might get confused... Also, this *may* change your "Advanced Option"...(assuming you were/are going for the more volume - sets - as the 'Advanced Option') Cheers!
@@KettlebellQuickies Sure thing man. How about a good light exercise for the neck and back using a kettlebell? It might even be a combination of kettlebell exercises👍 this would be great to see 🙏
I've been doing the Wolverine complex for a bit. Its working because I tried this workout and I think my bells are too light. Upgrades are now being delivered tomorrow. Thanks for all the great workouts!
Thank you for this great video! Is it best to perform all the clean and presses and then the squat or is best 1 set of clean and press followed by 1 set of squats until they add up to the number of sets required per exercise ? Also, how much rest do you recomend between each set ? would it be possible to spray the sets over the day or they have to be relatively close ? Thank you very much indeed!
Great questions. I would do all the clean and pressed before squatting. Rest should be 3-ish minutes between sets. I would not spray the sets, try to get it all done in a single session.
As usual, this is my favourite workout routine that I want to go back to yet I'm the kind of person that wants to stick to something for a while but still use "progressive overload". Two questions - The advanced options you suggest has people repeat Day 2 (10x5). Why not using the classic ABA/BAB rather than ABB? - How would you overload this and when? 10x5 could become 10x6, 5x10 could become 5x12, but how long would you stick with each rep scheme, how long would you do this for etc? I'd love a Prometheus Program that goes on for a few months, where reps/sets progress and then eventually one moves onto heavier weight and so on
Great to have you hear, and great questions. 1) I've just found the extra volume (vs intensity) day is a bit more efficient for the muscle building emphasis. The other scheme, no doubt, would still work quite well. 2) Yes, good! So, since kettlebells are a bit tricky to micro-load with, I would hit PO by adding one rep to the 10 x 5 (so, 10 x 6, like you said), and two to the 5 x 10 days (so, 5 x 12, like you said!) for each increase. I would stick with each rep scheme for at least two weeks, then focus on increase weight after the initial 8 weeks, de-load with one week at 50% volume, and then begin the cycle again, only heavier. How's that sound? Will definitely consider writing up a longer term Prometheus. It's been on my mind to do this, in fact.
@@KettlebellQuickies ace sounds brilliant and will 100% give it a shot! Might play around with the rep increases a bit though: your every-2-weeks increase would yield 10x5 -> 10x6 -> 10x7 -> 10x8 and 5x10 -> 5x12 -> 5x14 -> 5x16 in an 8 weeks span; what I'm thinking is to either wave the 5x10 increases (5x10, 5x12, 6x10, 6x12) or after the first 2 weeks have a lighter day with 50% reps (10x7 monday, 5x14 wednesday, 5x7 friday and so forth)... Something like that more or less. I'd still want to try once the +2 increases with an ABB or ABA split and report back after 8 weeks! More than happy to collaborate and be your beta tester!
I've just started doing this. If I'm getting good results after 8 weeks and I want to do it again how long should I de-load for and what kind of program should you do during that time?? Thanks really like your content
Hello Pat - I follow your channel religiously (so I'm not sure how I missed this gem of a video when you originally released it). I've never done Prometheus before - but I love the idea of it's minimalist simplicity! Would it be advisable to run the Prometheus program with a barbell/curl bar? Unfortunately the kettlebells that I currently have are not heavy enough to run Prometheus at the right intensity levels & I don't have the cash to allocate to the purchase of heavier kettlebells at this time. On the other hand - I have more weight plates then I'll ever need - as well as many short length barbell bar type options. Please let me know. I appreciate all your work. Thank you. :)
Hi! This is really great, simpler the better. Question on the calorie deficit; if I have surplus fat at the moment, and I ate normally, could the extra calories come from burning fat?
You’ll like see some good body recomposition if you take that approach, but don’t expect to gain much weight overall. At some point, you’ll need to push for a calorie surplus.
My experience is first and foremost the nutrients and rest aspects. Without these basic ingredients in good order you don't get jack to become jacked, even when you lift heavy. Thnx master Pat💪👍
I believe the kB press, performed from the rack position, is quite similar to the Arnold press done with dumbbells. Do you think it sufficiently hits the upper pecs, or would I need to do other exercises to develop these muscles?
Hey Pat, loving the new channel so far...I`ve been running a similar self hybrid program consisting of the 3 day Baby Nemesis then Lil Nemesis so basically those 4 DC&P & FS workout days with pull days in between and then a rest day every 2 or 3 days...basically trying to lose some fat and build some muscle for metabolic health...is there any advantage or disadvantage for me to switch to Prometheus Protocol as written? or am I already on a similar path?
Thanks, dude! Great to have you here. Question to your question (this will help me answer): Is your goal more body re-composition or just to put on as much muscle as you can?
@bellQuickies I want the best of both worlds lol...actually more re-comp mode while building lean muscle while shedding some fat and improving overall health, energy, weight etc...my thought process was programming compound movements like DC&P with FS would build strength and muscle quicker and lead to fat loss and better overall health🤷♂
I've come from the original 'classic' pat Flynn channel. Hope this new pat Flynn lite provides the same great tasting fittness advice just in a slighty different package
Awww yeah! Great program, but it only adds to my problen...program hopping! Or inventing my own hybrid that is no longer the program at all. Just committed to the 10k swing challenge. As fun as this one sounds...i will stay on course!!! And let ya know if i tey this one in the future. And Q for ya. How often are you doing supplemental work? Like..i cant go a few days without feeling the need to so aome bridges, or pull ups, or neck work, or hand stand work. And how should this play i to a program? Or do you not count this more routine skill work as being part of a program?
Yes, definitely - always - finish the programs you start. Even if the program is somewhat meh, it is worth pushing through, simply to get into the habits of finishing things. That habit alone is a huge difference maker. For supplementary work, it depends what we’re discussing. Mobility and stretching is almost always fine, I almost always do it, and I almost always recommend it. Beyond that, I wouldn’t tinker or add much. People often want to add conditioning to a muscle program, but that can ultimately be counter productive. Plus, as you’ve hinted already, it’s easy to fall into the trap of tinkering with a program so much that it hardly becomes the same program after two weeks. So another good discipline is this: keep the program the program.
Hi, a few days ago I started Dan Johns Armor Building Complex, and it has obvious similarities to your program. Was this inspired by his? And if so, what did you feel needed adjusting? Many thanks.
Good question. ABC isn’t really a muscle program - really, it’s a workout. The reps are too low if one is trying to optimize hypertrophy. It’s a great workout; one of my favorites, but quite different in purpose than what I propose here. If you want to train strength and power ABC is a solid option. But if you want to really put on muscle with double kettlebells, then I would follow Prometheus. Similar moves, as you’ve noted, but programmed differently for different purposes. Make sense?
Almost certainly. I have a video (on my older channel) that’s about ten years old, explaining the original version. This one is slightly different but, I think, majorly improved.
Enjoyed that ,Pat, and your enthusiasm is infectious. Definitely joins the list pf programs to do even if it is somewhat (very) daunting. Questions: Rest periods? Monday/Friday with some snatching+ on Wednesdays? Same weight or different day/different weight ie in my case 24kg for the 5 rep day and a 20 for the 10 rep day? Just finished 8 weeks of Geoff N's Maximorum as a 3x a week which is the same exercises and just love the double fsq and clean and press. Planning a month of single bell complex before getting back into something nasty like this....
Thanks, dude! Glad you found your way to the new channel. To your questions: Rest periods? 2 - 3(ish) minutes. Snatching? I wouldn’t. If we’re focused on adding muscle, I’d omit the conditioning exercises for the time being. Save those calories! Supersets? I’d generally advise against supersets with this. Tends to cause people to push or squat less weight than they otherwise would (this tends to be more of a problem is squatting before pressing, but happens with the reverse as well because of the fatigue from double cleans).
Hey Pat! I assume you can drop the SLDL from the previous version since the clean has a hinging component to it, but can u please explain why u chose to drop the pull-ups? Thanks and good luck with the new channel.
Good question, and it relates to what I said toward the end of the video. You can put the pull ups back in if you want (though it is by no means necessary; the two exercises really are enough, hence the omission). If so, I would train them the same as the other exercises, but on different days. FWIW, I dropped the SLD because, practically speaking, it’s tricky to get the intensity right and the double clean is already covering the hinge, as you’ve noted.
I didn't see the referenced Google doc. Also, if we are doing 3 days, do we just continue to alternate between day 1 and day 2? From the video, it seemed that you said 3 days would be day 1-day 2-day 1. But the next week, do we just repeat that, or would week 2 be day 2-day 1-day 2?
Just found your channel. I have been doing simple and sinister for 6 months and making good strength gains but am interested in a little more hypertrophy. I have a few questions: 1) for the off days, with main goal being overall Heath, would 30 minutes on an exercise bike in zone 2 and one day higher intensity be good or do you think would tax legs too much for the squats? I was also thinking about continuing simple and sinister for 4 days a week and then doing this 2 days a week - do you think that’s too much? (I assume you know but S&S is basically 10x10 swings and 10x1 Turkish get up, 5 each side). I feel like it would compliment well but then zero dedicated cardio, only one rest day and maybe over training? 2) is there any progression protocol of when to up weight of work in heavier weights or just test at end of each cycle? 3) is it typically the same weights for the 5x10 and 10x5? 4) do you switch weights between the press and the squats if one lift is stronger? Thanks!
Glad you found your way here! Some quick answers for you. 1) Bike is fine, but I wouldn't keep doing S&S. 2) Just test at the end of each cycle. 3) Nope, you want to be within 2 - 3 reps of technical failure for each rep range. So, heavier for the 10 x 5. 4) Yes, if necessary.
@@KettlebellQuickies thanks so much for the quick response! One more question, I watched your older video about the press and think I’ve figured that out. For the squat - do I clean and squat each rep, or do I clean, keep it racked and do all 10 squats?
Hi I am on my first week of this program and it is tough to the point I can hardly walk after all those Front Squats 😂 I want to ask if it's ideal to modify if it a bit Day 1 (Double Clean and Press, Row) Day 2 (Front Squat and Single Deadlift). Also I only have a pair of 16kg 😊
That’s a decent tool to put in the profession kit if you’re working on busting a pressing plateau (the long or slow push press is even better), but I would *not* recommend doing that in place of the strict press for the program.
You can definitely grow some sirius muscle with kettlebells especially if you are novice just you will never have a bodybuilder physic but definitely beach body easy
Right. One shouldn’t expect to become a pro bodybuilder with kettlebells. Fortunately, most people are perfectly content with looking great on the beach.
@@isaacbridge3623 Yes, definitely do. If you need a good single kettlebell program for generalist strength, check out my Get Stronger plan, featured on my other channel.
Well, sure. Nothing in this video claimed one *should* strive to build muscle with kettlebells versus other options. It only laid out a plan to build muscle with kettlebells if someone prefers that option.
SOMEBODY ASKED: What do you do if you are between bell sizes? That is, what if 2 x 24kg is too heavy but 2 x 20kg is too light? MY RESPONSE: If you can get to 10 reps (or close) for at least the first several sets with the heavier set of kettlebells, start with that. Then, drop to the lighter set to finish the workout (switch immediately after you fail to hit the rep target with the heavier set). As you progress through the weeks, try to work more sets with the heavier set.
Right. I discuss this in the video with the shovel/spoon example. That said, even if something isn’t best, that doesn’t it mean it isn’t still good or even darn good. 💪
Pat, I actually asked about the tong program earlier. That’s what I get for typing when tired. 🥱 😮 I actually just finished my first week of Prometheus (not Armor Building) and was curious about working in some chins. Should I just do them on top of the day’s C&Ps and Front Squats, or should I do a day weekly with sets of Chins in place of the C&Ps? Make sense?
Questions about Prometheus Protocol? Drop them here in the comments and I'll answer as many as I can. This is a TOUGH program but it definitely works if you commit to the principles outlined in this video. Let me know if you plan on giving it a go, and THANK YOU for watching.
Strong ON!
- Pat
PS - You can download the image of the program here: docs.google.com/document/d/16Aak9-pxGQacznbnragJkHBcyNDTGsHSe1yF2tzKza8/edit
Thank you for sharing brother!
@@DavidLoveOfficial for sure!
Hey thanks for this plan.
Should I use the same weights for both days? Or should I go lighter on day 1 ?
@@Eddi-ci7je this is answered in the video, you use a weight that lets you reach close to failure. so yes your weight that you use for 10 reps would be different than the weight that you use for 5 reps.
When Pat speaks, I listen, at 65, he makes my day when I see one of his videos , thank you Pat.
Appreciate you!
I just love that the internet's greatest fitness guru (along with Ross Enamait) does his mentoring in a beer T-shirt 🍻
Swing hard, sip harder, my friend.
Pat would look good in a Sierra Nevada T shirt.
Underrated tweet. Thanks boys! No gyms needed. Fuck that chauvinistic shit
Budweiser paid handsomely for the product placement I'm sure
I like how the video switches from clean cut baby-face Pat to looking like a Beatle after going to India
Pat, your Art of Manliness podcast episode brought me here. Your Jack Burton tank top kept me here. My kettlebell journey begins today. Thanks for being my guide.
@@lancemartin7281 glad you not only found your way here, Lance, but have decided to stay. Cheers, my friend!
I brought the original Prometheus protocol years ago. I went from “I exist” to “people look at my shoulders when I walk past”. In 8 weeks. It’s gotta be heavy and you’ve got to eat and rest.
Love to hear this.
Exactly what ive been looking for kettle bell workout for muscle growth🎉. Not many vids for that out there. Glad i found you. TY
@@yrevet glad you found your way here as well. Happy training!
Pat, I did this version about 7 or 8 months ago for a while. It was not easy, but I looked good. Even the ladies noticed and couldn’t keep their eyes off me. They even told HR about how good I looked.
LOL. Love it. And, out of curiosity, did you do just the barebones Prometheus, or the extended edition (with pull ups and single leg deadlifts)?
@@KettlebellQuickies extended edition with the pull ups and deadlifts. But couldn’t keep it up, so I just did 3 days. Day 1 10x5, day 2 5x10, day 3 pull ups and snatches. It was brutal man.
@@ACA_88 yeah, four days is a ton! I really, really want people starting with 2x/week. Many will honestly not need more than that for a while if they’re hitting the right intensity. Plus, gives you room to grow into the larger plan later. Anyway, good stuff. Appreciate you sharing your experience with Prometheus. Good luck with the HR department.
Great content coach! I just went online and signed up for your 101 kettlebell workouts. Thank you for your time and knowledge.
Happy to do it, Bryan. Hope you enjoy the collection of workouts. Reach out if you need anything. Strong ON!
Thought this might be easy. Got halfway through set-3 and had to dig deep. Made it though, will continue for the next couple of months. Thanks Brother.
Oh, right, if I didn’t mention it, then yes: this program is TOUGH, lol. Good stuff, my dude. Keep at it!
I somehow stopped working out for the past 3 months. Can I jump into this cold turkey, or should I ease back into things for a few weeks? I'd love to jump in but don't want to get over excited and then quit out of soreness...
@@franko7912 I would just do lighter weight. Don't hurt yourself, rest days in between. This protocol for about 8 weeks gave me a decent base to keep progressing.
Sounds good!
6:29 -- The verbal instructions of programming are reverse of what's shown on-screen.
I know that it probably doesn't matter, but I still think it's important to point this out as absolutely newbies might be watching this & might get confused...
Also, this *may* change your "Advanced Option"...(assuming you were/are going for the more volume - sets - as the 'Advanced Option')
Cheers!
Thanks for this short, simple video on these KB excercises Pat. I love doing these exercises💪🙏
Glad you dig it. Thanks for watching!
Absolutely. I'm a kettlebell enthusiast. Any information helps 🙏
@@GoldenEraZen if there’s anything specific you’d like to see, just let me know.
@@KettlebellQuickies Sure thing man. How about a good light exercise for the neck and back using a kettlebell? It might even be a combination of kettlebell exercises👍 this would be great to see 🙏
Do you first make the 10 sets Clean & Presses and then the 10 sets Front-Squats or a set of Clean & Press and a set of Front-Squat (i.e. alternately)?
I've been doing the Wolverine complex for a bit. Its working because I tried this workout and I think my bells are too light. Upgrades are now being delivered tomorrow. Thanks for all the great workouts!
Thanks for putting them into action!
Thank you for this great video! Is it best to perform all the clean and presses and then the squat or is best 1 set of clean and press followed by 1 set of squats until they add up to the number of sets required per exercise ? Also, how much rest do you recomend between each set ? would it be possible to spray the sets over the day or they have to be relatively close ? Thank you very much indeed!
Great questions. I would do all the clean and pressed before squatting. Rest should be 3-ish minutes between sets. I would not spray the sets, try to get it all done in a single session.
Thank you very much!@@KettlebellQuickies
Anytime!@@Pierre-yv1rr
As usual, this is my favourite workout routine that I want to go back to yet I'm the kind of person that wants to stick to something for a while but still use "progressive overload". Two questions
- The advanced options you suggest has people repeat Day 2 (10x5). Why not using the classic ABA/BAB rather than ABB?
- How would you overload this and when? 10x5 could become 10x6, 5x10 could become 5x12, but how long would you stick with each rep scheme, how long would you do this for etc? I'd love a Prometheus Program that goes on for a few months, where reps/sets progress and then eventually one moves onto heavier weight and so on
Great to have you hear, and great questions.
1) I've just found the extra volume (vs intensity) day is a bit more efficient for the muscle building emphasis. The other scheme, no doubt, would still work quite well.
2) Yes, good! So, since kettlebells are a bit tricky to micro-load with, I would hit PO by adding one rep to the 10 x 5 (so, 10 x 6, like you said), and two to the 5 x 10 days (so, 5 x 12, like you said!) for each increase. I would stick with each rep scheme for at least two weeks, then focus on increase weight after the initial 8 weeks, de-load with one week at 50% volume, and then begin the cycle again, only heavier. How's that sound?
Will definitely consider writing up a longer term Prometheus. It's been on my mind to do this, in fact.
@@KettlebellQuickies ace sounds brilliant and will 100% give it a shot! Might play around with the rep increases a bit though: your every-2-weeks increase would yield 10x5 -> 10x6 -> 10x7 -> 10x8 and 5x10 -> 5x12 -> 5x14 -> 5x16 in an 8 weeks span; what I'm thinking is to either wave the 5x10 increases (5x10, 5x12, 6x10, 6x12) or after the first 2 weeks have a lighter day with 50% reps (10x7 monday, 5x14 wednesday, 5x7 friday and so forth)... Something like that more or less. I'd still want to try once the +2 increases with an ABB or ABA split and report back after 8 weeks! More than happy to collaborate and be your beta tester!
@@smau6785 Give it a shot, let us know what rep ranges you run, and report back. That would be sweet. Happy training, my dude!
I've just started doing this. If I'm getting good results after 8 weeks and I want to do it again how long should I de-load for and what kind of program should you do during that time?? Thanks really like your content
@@Berserker179 1 week at 50% volume (round down for odd number of sets).
anything for calves, adductor and abductor muscle groups???
Jumping rope and sprints
I remember the old the videos. This is my favorite program and I always come back to it.
💪
Hi Pat, what's your recommended rest periods between sets and exercises, thanks!
3-ish minutes between sets, Darren.
Nice.... Been following Dan John's abc... Feeling and looking good!
Cheers brother. ABC is great. Different from this, but still great.
To add my 2 cents to this, yes you can develop muscles with Kettlebells and the gains are very quick.
@@MikeS24-v4s 💪
Hello Pat - I follow your channel religiously (so I'm not sure how I missed this gem of a video when you originally released it). I've never done Prometheus before - but I love the idea of it's minimalist simplicity! Would it be advisable to run the Prometheus program with a barbell/curl bar? Unfortunately the kettlebells that I currently have are not heavy enough to run Prometheus at the right intensity levels & I don't have the cash to allocate to the purchase of heavier kettlebells at this time. On the other hand - I have more weight plates then I'll ever need - as well as many short length barbell bar type options. Please let me know. I appreciate all your work. Thank you. :)
Hey there! Sure, you could run this protocol with a barbell/curl bar. Just so long as you hit the volume and intensity, gains will come. Cheers!
Subscribed!
@@ckleerly great-thanks!
Hi! This is really great, simpler the better. Question on the calorie deficit; if I have surplus fat at the moment, and I ate normally, could the extra calories come from burning fat?
You’ll like see some good body recomposition if you take that approach, but don’t expect to gain much weight overall. At some point, you’ll need to push for a calorie surplus.
I've just discovered this dude, he's great, great attitude, great advice.
Liked and subscribed (also saved this routine).
Good stuff butt. 👍
Appreciate you, brother. Glad you found the channel!
Nothing better than double cleans and presses and front squats. I'm currently running them + their 1 limb versions in a 4day split
Oh yeah? What program is that?
@@KettlebellQuickies It's prepared by my idiot trainer AKA me;)
D1
heavy 2h swings
1h swings
light bottoms up presses
heavy 1h cleans and presses 10 round E2MOM ( every 2min only one side)
D2
2h swings
goblet squats
pistol squats E2MOM (like D1)
D3
2h swings
double swings
Windmills
Double Cleans and Presses 10 rounds E2MOM
D4
2h Swings
Jumping Squats
Double Front Squats 10 rounds E2MOM
@@antonipoblocki as the saying goes, we’re always our own worst client - and trainer! ; )
@@KettlebellQuickies maybe my trainer isn't the best, but damn! He's good looking:D
@@antonipoblocki I’m just playing. Looks like a solid plan. Happy training, my dude!
My experience is first and foremost the nutrients and rest aspects. Without these basic ingredients in good order you don't get jack to become jacked, even when you lift heavy. Thnx master Pat💪👍
Yes, for sure. You must life, eat, and rest if you want to grow!
I believe the kB press, performed from the rack position, is quite similar to the Arnold press done with dumbbells.
Do you think it sufficiently hits the upper pecs, or would I need to do other exercises to develop these muscles?
Thanks Pat !!! What do you think of using only 1 bell in this protocol?
@@jmc66d not as good. Hard to hit the right intensity.
First Prometheus Protocol was 2 days a week, c&p and squats 10x5 only
That’s right. It’s been tweaked and revised (for the better) over the years.
💪 😊 good 😊
how about if i only have access to 1 kettlebell?
Hey Pat, loving the new channel so far...I`ve been running a similar self hybrid program consisting of the 3 day Baby Nemesis then Lil Nemesis so basically those 4 DC&P & FS workout days with pull days in between and then a rest day every 2 or 3 days...basically trying to lose some fat and build some muscle for metabolic health...is there any advantage or disadvantage for me to switch to Prometheus Protocol as written? or am I already on a similar path?
Thanks, dude! Great to have you here.
Question to your question (this will help me answer): Is your goal more body re-composition or just to put on as much muscle as you can?
@bellQuickies I want the best of both worlds lol...actually more re-comp mode while building lean muscle while shedding some fat and improving overall health, energy, weight etc...my thought process was programming compound movements like DC&P with FS would build strength and muscle quicker and lead to fat loss and better overall health🤷♂
I've come from the original 'classic' pat Flynn channel. Hope this new pat Flynn lite provides the same great tasting fittness advice just in a slighty different package
Glad you found your way here, Tom. I think you’re going to dig the new channel. Lots to come!
Looking forward to, already followed advice and subscribed, commented and liked. Hope it grows quickly for you
@@tomclowes5874 appreciate you!
Thank you, The Dude's energetic nephew.
haha, cheers!
Awww yeah!
Great program, but it only adds to my problen...program hopping! Or inventing my own hybrid that is no longer the program at all. Just committed to the 10k swing challenge. As fun as this one sounds...i will stay on course!!! And let ya know if i tey this one in the future.
And Q for ya. How often are you doing supplemental work? Like..i cant go a few days without feeling the need to so aome bridges, or pull ups, or neck work, or hand stand work. And how should this play i to a program? Or do you not count this more routine skill work as being part of a program?
Yes, definitely - always - finish the programs you start. Even if the program is somewhat meh, it is worth pushing through, simply to get into the habits of finishing things. That habit alone is a huge difference maker.
For supplementary work, it depends what we’re discussing. Mobility and stretching is almost always fine, I almost always do it, and I almost always recommend it. Beyond that, I wouldn’t tinker or add much. People often want to add conditioning to a muscle program, but that can ultimately be counter productive. Plus, as you’ve hinted already, it’s easy to fall into the trap of tinkering with a program so much that it hardly becomes the same program after two weeks. So another good discipline is this: keep the program the program.
Hi, a few days ago I started Dan Johns Armor Building Complex, and it has obvious similarities to your program. Was this inspired by his? And if so, what did you feel needed adjusting? Many thanks.
Good question. ABC isn’t really a muscle program - really, it’s a workout. The reps are too low if one is trying to optimize hypertrophy. It’s a great workout; one of my favorites, but quite different in purpose than what I propose here. If you want to train strength and power ABC is a solid option. But if you want to really put on muscle with double kettlebells, then I would follow Prometheus. Similar moves, as you’ve noted, but programmed differently for different purposes. Make sense?
Thanks for that, noted!
@@Paekabou happy training!
Good program, might have seen you do this program before on youtube.
Almost certainly. I have a video (on my older channel) that’s about ten years old, explaining the original version. This one is slightly different but, I think, majorly improved.
Enjoyed that ,Pat, and your enthusiasm is infectious. Definitely joins the list pf programs to do even if it is somewhat (very) daunting. Questions: Rest periods? Monday/Friday with some snatching+ on Wednesdays? Same weight or different day/different weight ie in my case 24kg for the 5 rep day and a 20 for the 10 rep day? Just finished 8 weeks of Geoff N's Maximorum as a 3x a week which is the same exercises and just love the double fsq and clean and press. Planning a month of single bell complex before getting back into something nasty like this....
Thanks, dude! Glad you found your way to the new channel.
To your questions:
Rest periods? 2 - 3(ish) minutes.
Snatching? I wouldn’t. If we’re focused on adding muscle, I’d omit the conditioning exercises for the time being. Save those calories!
Supersets? I’d generally advise against supersets with this. Tends to cause people to push or squat less weight than they otherwise would (this tends to be more of a problem is squatting before pressing, but happens with the reverse as well because of the fatigue from double cleans).
Thanks. Detailed answers much appreciated. @@KettlebellQuickies
Thanks man I have question I have one kettle bell can I do your protocol with one kettle bell!?
@@kokobeach2674 this is tough with just one kettlebell. I would recommend grabbing a second if you want to run Prometheus.
Awesome! Thank you!
Thanks for watching!
Hey Pat! I assume you can drop the SLDL from the previous version since the clean has a hinging component to it, but can u please explain why u chose to drop the pull-ups?
Thanks and good luck with the new channel.
Good question, and it relates to what I said toward the end of the video. You can put the pull ups back in if you want (though it is by no means necessary; the two exercises really are enough, hence the omission). If so, I would train them the same as the other exercises, but on different days.
FWIW, I dropped the SLD because, practically speaking, it’s tricky to get the intensity right and the double clean is already covering the hinge, as you’ve noted.
Thanks for replying Patt.
After i’ll run the program once as is, it can be interesting to try to add some pulling.
@@mrbatzov Good stuff. Definitely check back in to let us know how it all goes, OK?
Of course!
I didn't see the referenced Google doc. Also, if we are doing 3 days, do we just continue to alternate between day 1 and day 2? From the video, it seemed that you said 3 days would be day 1-day 2-day 1. But the next week, do we just repeat that, or would week 2 be day 2-day 1-day 2?
See my reply under the pinned comment. Doc is there and should answer your question when you see it. If not, let me know. Happy training 💪
Found it. Thanks. Do you recommend doing all sets of c&p before squats? Or can you do them in a circuit
@@azrichard Yes, do them separately, not as a circuit (if for no other reason than to ensure you can move the most amount of weight). Happy training!
Thank you for great advice! 👌
Anytime. Happy training 💪
Just found your channel. I have been doing simple and sinister for 6 months and making good strength gains but am interested in a little more hypertrophy. I have a few questions:
1) for the off days, with main goal being overall Heath, would 30 minutes on an exercise bike in zone 2 and one day higher intensity be good or do you think would tax legs too much for the squats?
I was also thinking about continuing simple and sinister for 4 days a week and then doing this 2 days a week - do you think that’s too much? (I assume you know but S&S is basically 10x10 swings and 10x1 Turkish get up, 5 each side). I feel like it would compliment well but then zero dedicated cardio, only one rest day and maybe over training?
2) is there any progression protocol of when to up weight of work in heavier weights or just test at end of each cycle?
3) is it typically the same weights for the 5x10 and 10x5?
4) do you switch weights between the press and the squats if one lift is stronger?
Thanks!
Glad you found your way here! Some quick answers for you.
1) Bike is fine, but I wouldn't keep doing S&S.
2) Just test at the end of each cycle.
3) Nope, you want to be within 2 - 3 reps of technical failure for each rep range. So, heavier for the 10 x 5.
4) Yes, if necessary.
@@KettlebellQuickies thanks so much for the quick response! One more question, I watched your older video about the press and think I’ve figured that out.
For the squat - do I clean and squat each rep, or do I clean, keep it racked and do all 10 squats?
Where's the Google docs sheet?
See under pinned comment
Im in, where/how do l report back in 8 weeks?
Cool. How about right back here? We also have a Strong ON! Facebook group (free to join) if you're on that platform.
Would I run this program for eight weeks or so?
Yes, that’s right. De-load week 9 at 50% volume if you want to continue on for longer.
@@KettlebellQuickies my thanks to you and your magnificent beard!!!
@@tonycranfield-rose5617 happy training, my dude!
My type of program.
💪
Hi I am on my first week of this program and it is tough to the point I can hardly walk after all those Front Squats 😂 I want to ask if it's ideal to modify if it a bit Day 1 (Double Clean and Press, Row) Day 2 (Front Squat and Single Deadlift). Also I only have a pair of 16kg 😊
may i use 2 differents kb (i only habe for now a 20 and a 24 kg kb) during thoses exercises?
@@marceltanaka totally.
If I did the push press with a heavier weight than I can press and did a slow negative would that be okay?
That’s a decent tool to put in the profession kit if you’re working on busting a pressing plateau (the long or slow push press is even better), but I would *not* recommend doing that in place of the strict press for the program.
Prometheus has so many reps! Okay no cheating for me@@KettlebellQuickies
You can definitely grow some sirius muscle with kettlebells especially if you are novice just you will never have a bodybuilder physic but definitely beach body easy
Right. One shouldn’t expect to become a pro bodybuilder with kettlebells. Fortunately, most people are perfectly content with looking great on the beach.
Hi Pat, how much rest between sets ?
2-3 minutes
Awesome
My dude!
Is there a single kettlebell variation?
No, not for this. Double is the way to go if muscle building is the goal.
@@KettlebellQuickies gotcha, saving up for a second one, so I will have to come back to this at that point.
@@isaacbridge3623 Yes, definitely do. If you need a good single kettlebell program for generalist strength, check out my Get Stronger plan, featured on my other channel.
I cant fins the link
See my reply under the pinned comment
3 Principles : progressive overload, rest and diet.
Right. To grow, ya’ gotta’ lift a lot (intensity and volume).
Pat Flynn-Dan John
Dynamic duo we need in the 20's.
💪 😎
basically use them like dumbells?
???
People barely use dumbbells like this.
The hardest part is diet & nutrition takes extreme mental discipline. No refined sugars and alcohol!
Go on son !
just do traditional weight lifting if you want muscles. Its fine to do kettlebells also.
Well, sure. Nothing in this video claimed one *should* strive to build muscle with kettlebells versus other options. It only laid out a plan to build muscle with kettlebells if someone prefers that option.
Apparently you missed the point.
@@m.b.593 No i didnt.
SOMEBODY ASKED: What do you do if you are between bell sizes? That is, what if 2 x 24kg is too heavy but 2 x 20kg is too light?
MY RESPONSE: If you can get to 10 reps (or close) for at least the first several sets with the heavier set of kettlebells, start with that. Then, drop to the lighter set to finish the workout (switch immediately after you fail to hit the rep target with the heavier set). As you progress through the weeks, try to work more sets with the heavier set.
👍
comment for algorithm >
Thanks much!
Though best thing to help these days is just to watch the entire video and share with those you think might also enjoy it. Either way, appreciate you!
Boost
Cheers!
you know when block chain AI kettle bells are coming? I'm so excited, can hardly contain my powdered veggies.
We’re probably only minutes away. The future is at hand!
How is the ark construction coming along 😂 jkjk
We’re almost finished! ; )
Of course you can, But might not be a best tool for it.
Right. I discuss this in the video with the shovel/spoon example. That said, even if something isn’t best, that doesn’t it mean it isn’t still good or even darn good. 💪
Sure, kb is very fun. Also kind a serve as on the run training. Just grab and do it, good video. Thank you.
@@simplepycodes totally 👍 thanks for watching!
A shovel is a terrible tool to dig a hole. A spade is much better!
Right : )
The Liver King would dominate this routine... Or would he?
How’s our boy doing these days?
Pat, I actually asked about the tong program earlier. That’s what I get for typing when tired. 🥱 😮 I actually just finished my first week of Prometheus (not Armor Building) and was curious about working in some chins.
Should I just do them on top of the day’s C&Ps and Front Squats, or should I do a day weekly with sets of Chins in place of the C&Ps? Make sense?
Same answer here, Gary. Work them separate days. One volume day, one heavy day.