[For the Gents] Build More Muscle with This Double Kettlebell Workout
Som and I used to do this workout on the hot summer pavement, in air so thick you had to chew it or choke, and I would take comfort knowing he shared in my uneasiness.
So I got asked the other day, on Facebook, how to best put on muscle with kettlebells, and get cumbrous.
Here my thoughts.
[For the Ladies] How to Use Strength Training for Fat Loss
My client Lisa, who got consistently leaner, by getting consistently stronger
I’ve this belief, principally, that if you want to get leaner, you need to get stronger FIRST; and that the BEST thing you can use for fat loss, is FREQUENT strength training and SOME metabolic conditioning, and then go for a brisk walk.
Now I’ve talked very favorably on The Modern Woman’s Guide to Strength Training this week and have said straight-out that I think every woman should get it, because it uses this exact approach.
It teaches you how to best use “minimalist” strength training for fat loss, so you can hack body fat off in large chunks and put on a lean and sophisticated sort of muscle.
Well I don’t recommend things here unless I know they will help you out and also meet a certain standard of being not crappy or over-priced.
Anyways, Molly emailed me at, like, 4am this morning to say she’s going to give out another 16-week “advanced” training program to any lady who picks up her Modern Woman’s Guide to Strength Training today.
So this makes, in all, over 64 weeks of strength, fat loss, and mobility programming—all laid out for you, zero guess work. All you have to do is follow the plan, and get awesome results.
This bonus-advanced training (and I got a chance to review it this morning) is a “smart” kind of advanced training, not a “kill yourself with stupidity” kind of advanced training.
Anyways, no hard sells here, simply I think this is something that will really help you out if you’re looking for 1) a minimalist strength and fat loss program and 2) something that is entirely laid out for you so you don’t have to do any figuring yourself—just follow it, and get STRONG.
[But I wouldn’t wait around if you are going to get it, because the big launch discount ends this weekend]
Anyways, if this sounds like something you’d be interested, fantastic, simply CLICK HERE and you can get started right away.
[For Everybody] 1 Drill to Improve Your Squat Depth
I call this the Baby Squat; Dan John calls it the heartbeat squat.
When I see Roan’s squat mobility I think it’s very satisfactory. He doesn’t have the strength to hold it by himself, but I set him there often as I can throughout the day, and just admire it.
Almost all babies squat very satisfactory and have hips like a jellyfish. So I got to this idea that maybe we could use babies, and get to squatting very satisfactory ourselves.
How often to perform such a training?
When to add metcon?
If you just want size you can hold off on metcon. 3x a week is a food start: m/w/f
What if I wont burn fat ??
In PWFD is STRENGTH + METCON 🙂
On every workout!
Is “Metabolic Reset” just as effective of a program for a woman as what you’re recommending here from Molly? Even more so, are you saying that the complexes and other programs you designed are better for men and woman should go to Molly’s program *instead*?
Marla, not what I’m implying at all. As this is complex is geared towards building muscle I (foolishly) assumed men would take the most interest in it. Met Reset, One Meal a Day, and Any of my full programs are designed to be equally beneficial for males or females.
What’s unique about Molly’s program is she has designed it specifically for females, and has done a marvelous job of using a very similar “minimalist” approach that I use in my programming. What you get with her guide, however, that I think of enormous value is all the exercise tutorials and walk throughs, mobility segments, and even breathing work. It’s more than just a programming; it’s something close to an encyclopedia, really, is what it is. And that’s why I feel it’s a training resource every woman should have, even if you don’t use the programming right away, there is something in there you can use right away and benefit from.
Hope this makes sense. Again, it’s not an either/or decision, it’s a both/and.
Hey Pat, I watched the video and just could not help to remember how it used to be with my kids. I also have a set of twins, that would have been a real challenge 🙂
How much weight are your holding there with Rodan?
My wife and I are past the baby making stage (although it does not stop me from trying) so I’ll have to use a bell. I don’t think it would be appropriate to get anothe baby somewhere else 🙂
Great demo. I have a few questions. Can you goblet squat or suitcase instead of double front squat as I cannot front squat the same amount I can press. Second what is a METCON?
Hey Pat, your baby squat vid brings back memories times 5,only I can’t squat them like that anymore, only next to them. Handsome son your boy Roan, I see he’s already practicing his kicking, watch out Pat, they get big quick! Great info…Awesome Vid!
Pat, this reminds me of the Prometheus Protocol, except the alternating of exercises back and forth. Was a great system two days a week for me but this I think I could do three times per week as the alternation of exercises would give my shoulders a break and yet at the end of the week I’d have more overall volume.
For the people who want to add cardio I can say this, performing these exercises with “just enough rest” to do another set will see that you can huff and puff through it and your heart rate will soar! You’ll get plenty of cardio with a routine like this.
Simple is best.
How to choose the weight of the KB?
How many of repeating to a maximum?
7-8RM?
10-12RM?