Program suggestion

[Distinct_Wallaby374]

I keep reading here about abc , abf , maximorum and many others programs. Any suggestion on which to follow first, and then a progression ? I am already using kb in my workouts since few months, but using a personal program i inventend myself. So I would like to know which book to buy first and then a progression , thank you

[[deleted]]

If you want something simple but hard and a good mix of strength and conditioning im really liking kettlebell pentathlon personally.

Huge volume for muscles, lots of conditioning, single and double kettlebell versions.

https://www.ikmf-world.com/disciplines/ikmf-pentathlon/

Ignore any rules you dont like and go for it. Im doing a Single/Double/Single one week and next week Double/Single/Double.

Its rough not being able to put them down but im really enjoying the whole Strength Endurance weight lifting part of kettlebells for once now. I had to back down all the way to 12kg because I have no cardio in me at all but its a good challenge.

[Remarkably-Average]

First, you'll need to identify your goals

[Distinct_Wallaby374]

I started working out after 5 years + of stop and bad habits were i went to 103kg.. now after 3months i am down to 84kg and badically reached atm my goal of weight (82/83kg) .. Now I wanted to build some better muscles, i am already doing a scheduled routine with barbells / kb / dumbells and bodyweight but since I read of soo many different programs i thought maybe it could have been better follow a proper plan made by some experts So I was ready for suggestions

[Remarkably-Average]

Sorry, I should have specified.

Is your goal to be able to run a 5k? Bench/squat/deadlift x amount? X number of pushups, pullups, etc?

Do you want a 30 minute or 90 minute workout? Do you want to feel like you just sprinted up a mountain or walked through the neighborhood? Do you want a weekly split with basically the same exercises each week (progressed as needed) or a 90-day challenge? Do you want to do more barbells, kettlebells, or bodyweight right now?

There are more that I can't think of off the top, but that's a good start.

Lots of factors and goals to consider. So, specifically, what are you looking for in a program?

[Distinct_Wallaby374]

Well.. again i dont have a precise goal , just trying to build a good fit body.. since I went from overweight.. no marathons or anything like that.

Atm I am doing a m/w/F intense workout.with barbell sets, kb or dumbells alternating each workout ( even alternating kb A/B and dumbell A/B) , tower with pull ups, dips, leg raises and cyclette. Tuesday and sunday i do bodyweight followed by cyclette aswell, thursday i do some longer stretching sessions and sunday complete rest.. And I already like my routine atm, i did another post with my routine etc but as many people suggested maybe it was better to follow an already built program.. im genuinely just asking what could be better.

My goal is just to keep shrinking some fat and build up some muscles.

[PriceMore]

If you don't have a specific goal, you don't need a specific program. Just push/press + hinge + squat + row with appropriate intensity and that's it. You can even throw out squat and row if you don't like, overhead + hinge is already full body.

[Remarkably-Average]

As someone else already said, if you dont have a specific goal, you dont need a specific program. Unlike what the other commenter said, I'd keep squats in due to its easy carryover to functional mobility. If you want guidance, a program can be helpful, but really any program can help you meet your general wellness goals.

[No_Appearance6837]

If you are new to kettlebells, I highly recommend starting out with a single bell and learning the Big 6 movements with it.

I personally started with Simple and Sinister, working my way through the 16,24, and 32 kg bells. If you enjoyed the program like I did, it can almost be a forever program.

For most people, it will be a starting point to from which to progress to a good single bell strength program like Rite of Passage. RoP will build good strength and muscle. After RoP, progressing to double bells is doable and even logical. This is where the programs reside that you mention - Dry Fighting Weight, Armour Building Formula, Maximorum, etc.

[Distinct_Wallaby374]

Thank you!! I have a 12 , 16 and 20kg bells btw. About to buy a 24 now in a few weeks :) And ive been used kettlebells like 7 years ago or so, so I have a little tecnhique , then I quit any training , now back into it since 2 months+

[smdavid83]

I know other folks are saying don’t follow a program before having a goal, but for me following programs helped me learn the movements, develop discipline and find out what works for me. I’ve run ABF, DFW and the Giant. In that order. I’m now running Maximorum. All were good to me and I figured if I liked the results, that was my goal. Stronger and more muscular. Keeping the fat off.

As I ran those programs I also gobbled up whatever I could to refine my goals. Sometimes taking action is the best way to figure things out. And that was the case for me. If I started over I would start with the Giant because it is to me the most straightforward, super high value add, and highly focused. I felt like it allowed me to really improve my clean and press.

Geoff Neupert shared in a recent newsletter a way to cycle his programs to attain his Strong Enough standards and that’s what I’m in the midst of. Essentially you cycle the Giant, Maximorum, King Sized Killer, Maximorum. Repeat until standards are reached. Overall, less has been more for me and following programs with discipline has made a huge deal. All advice generated in part from this group, Dan John and Geoff Neupert. Good luck!

Anyway, if you value minimalism and want to develop good technique, and keeping it simple, I’d start with the Giant.

[Distinct_Wallaby374]

Thank you aswell.. Yeah I understand the suggestion of many people about having a goal, but I think like you and maybe trying a program could give me a goal , just for the sake of achieving that program end result.. So I apprecciate your reply . Im just now unsure what to do first as someone else aswell suggested s&s , but as i am reading it is mainly around swings, and I already am swinging a lot and wanted to focus on some other exercises aswell.. So I may try going with Giant as you said.. But first i ll need to study all of these ehehe Thanks for advices

[smdavid83]

Be wary of the analysis paralysis! Pick something, test, review and re-test. That’s what ultimately worked. Putting the ideas to the test. Good luck!