Strength training alone advances myriad hypertrophy benefits. However, choice bodybuilding movements offer enhanced body sculpting for a well-proportioned physique. Bodybuilding Pyramids is a simplified twelve week approach to rapid gains.
The [Expanded] Minimalist Hypertrophy Plan develops both myofibril size and sarcoplasmic volume. The athlete performs Kettlebell MP+FS ladders twice weekly while adding three days of hypertrophy-oriented dumbbell bodybuilding exercises.
In simplifying this program to achieve MED tenets, all movements can be performed with individual or adjustable dumbbells. The motivated athlete might also apply the volume and intensity parameters to barbells or even a gym-based machine focus.
John Parker
June 3, 2024
I recently purchased a pair of SMRTFIT NuoBell adjustable dumbbells (5lbs-80lbs). These are the most beautiful and functional adjustable dumbbells on the market.
Schedule
Resiliency Training
Warm Up: BOMBPROOF
Self-Massage, Dowel Rod Routine, ATG Split Squat, Band Pull Apart, 90/90 Series - Before Strength/Hypertrophy Training
High Efficiency Stretching: Upper, Midsection, Lower - Daily
Hypertrophy
Compound Movements - Double Kettlebell Military Press + Double Kettlebell Front Squat
Performed as a complex with the goal of increasing muscle through moderate loads and progressively increasing volume.
Dumbbell Compound Movements - Push, Pull, Hinge, Squat
Performed in upper/lower body superset format using pyramids and step loading
Accessory Movements - Arms, Shoulders, Quads, Hamstrings
Performed during B and C blocks for isolated muscular hypertrophy
Kettlebell Loading
Dumbbell Loading
Base Lifts Percentages based on 1RM (repetition max) of the individual lift. ie; Dumbbell Bench Press 1RM = 100lbs (per dumbbell) 1:.15 reps at 50% = 50lbs 2. 12 reps at 60% = 60lbs 3. 10 reps at 70% = 70lbs 4. 8 reps at 80% = 80lbs 5. 20 reps at 40% = 40lbs Accessory lifts Percentages based on a 15RM of the lift. The athlete will select a load that that they can perform 15 perfect repetitions with. However, they will use a 3RIR (reps in reserve) for their sets of 12 perfect repetitions. ie; Standing Dumbbell Fly estimated 15RM = 15lbs (per dumbbell) Weeks 1-4 12 reps at 15lbs = 3RIR (the athlete could have performed 15 reps but they left 3 reps in reserve).
Program Notes
Because most of my students train from a home environment, the athlete should make appropriate substitutions for load or exercise variations as needed.
For the lower body, you’ll see that the base block in all three months feature the Bulgarian Split Squat and Romanian Deadlift. Why? In my opinion, there are no better leg hypertrophy options when using dumbbells alone. Kettlebell Minimalist Hypertrophy Plan
Dumbbell Hypertrophy Plan
Reflections
It was fun for me to program these bodybuilding movements for my students. Although bodybuilding can be somewhat dimensionless in comparison to athletic Hardstyle Kettlebell Training, it can relieve the monotony of our regular routines.
In retrospect, it would be difficult for me to find a better modality than MED Kettlebell Training. I love focusing on 1-3 base movements and adding layers of complexity to MED Kettlebell Chains. But of course, hypertrophy has its place.
In my own training, I love dips, pull ups, push ups, and handstand push ups for muscle pumps. If I had to pick two movements for the V-Taper, I’d choose DB lateral flies and lots of Pull Ups Also to note, no squats variations have ever made my legs as big as cycling and sprinting.John Parker
June 3, 2024
Love this format! For the bike/ruck, do you have a suggested time?
Great article! Thank you!