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@kingdomkid304 I would suggest shelling out on a used 16 and 24kg bell. You will need the former to learn movements and the latter once you get into it. Adjustable bells are great for programs where you need one bell weight for all exercises, but it doesn't work that well if you need to use more...

@ricwil I'm doing Simple and Sinister and currently have my 16, 24 and 32kg set out in a row every morning (well, 4-5x a week) for halos, swings and TGUs. The adjustable bells would have been a major pain for this type of progression.

@hcwewvcw02 Since you can already push-press the 32kg, I reckon you can do other exercises with the 32 (that isn't strict press) to help build the shoulders. More push-pressing and other overhead work like turkish getups with help build shoulder stability over a long period.

@jesusrules1978 After doing only S&S for 4 months, coming from a bout of BW training, I had lost no push-up strength/volume when I tested. I did grow my upper chest, which is hit with the TGUs. If you do the whole thing, including the warm-up, you do hit biceps and quads with the prying...

@loudindie Are you doing 2 curls at the bottom of each squat? I just do 10 (24kg) at the 1st and pry for the rest. I'm obviously new to it, but my lats have noticeably grown in the 6 months. It hasn't translated to pull-ups ito volume, so I do pull-ups & push-ups on my off days.

@leovvv I did the RR for 6 months and had reasonable gains, but the constant soreness and slow pull-up progress demotivated me. I can't quite remember how (possibly googling DOMS) I ended up with Simple and Sinister KB. Long story short , I've been doing it for 7 months, I've hit a few...

@rob4182 Looks like no-one is gonna state the obvious.... give Simple and Sinister a go. Swings and Turkish Get-Ups with goblet squats and bicep curls in the warm-up. 30-40min 4-6 days a week. Once you have the swing and the get-up nailed, ABC and others become accessible. Nothing would stop...

@layla Here's a nice callisthenics and KB idea.

@joellemarie197 I've done mostly S&S for the past 7 months as my first go with KB. I certainly recommend it. Prior to this, I did 6 months bodyweight and a few years of yoga and random pushups and dumbell work. I've definitely gotten a lot stronger and have built the lats and forearms that my...

@olliegen That looks to me like something just under 15% body fat and a bit of muscle. If I had my 1st year over, I'd start with shedding the fat. Building muscle under a bit too much fat is just not that motivating.

@stmitche74 How did you end up tearing a bicep doing swings? Was it a technique issue?

@bmag Did you test your max reps push-ups & pull-ups as well?

@kampell I don't have particularly long arms and also tend to get a shoulder thing when I do a lot of pressing or pull-ups. Turkish Get Ups has been great for building shoulders without the pain.

@belovedsone I reckon that's why Pavel has the goblet squat/bicep curl combo in the warm-up. I've just increased the volume of curls to 3x8 and will work up to 3x10 before swapping it out the 24 for 32kg.

@mr_loevinger I see a lot of people are very dismissive of S&S, very often in the context of hypertrophy, which would be right. S&S is not a hypertrophy program - its General Physical Preparedness. So it all depends on what you want out of your training. If you are super new to fitness, it may...

@imsome Swings and C&P both works roughly the same posterior chain muscles, with swings just doing more grip and C&P shoulders/upper chest and triceps. I'm not convinced they pair that well. I've run S&S exclusively for the past 6 months and am pretty happy with shoulder gains, not...

@weesa What would be the gain to doing the RDs? I thought swings would cover the same muscle groups.

@hunter101 Thanks for the info. It's all very relavent.

@climpah I try to do S&S 4-5 times a week. I can definitely feel the longer recovery helps me when I do maybe 3 a week. I probably just need more recovery time. Anyway, I'd try the recommended progression anyway. You will know if you're not ready once you've done the first practice. Then, just...

@redwhd The 100 per set just seems like an aweful lot, especially if you plan to do it a number of times per week. I guess it depends on your goals, but generally, a more difficult variation at lower reps is effective from a strength and hypertrophy 6 reducing that particular injury risk...