Will S&S work the chest and biceps?

[jesusrules1978]

I recently started the S&S challenge, and I love it overall. I appreciate how heavily focuses on an overall workout with emphasis on the back and core. However, I wonder if it's not a little lacking in the chest and arms (specifically bicep) department. Should I start adding chest and arm exercises on the side to get a total body workout, or are those muscle groups getting worked more than I realize?

 

[lbeebe48]

@jesusrules1978 You should add

 

[jesusrules1978]

@lbeebe48 Thanks for the help!

 

[lbeebe48]

@jesusrules1978 Throw in some pull ups and push ups if you want to stick to S&S.

S&S gets ragged on a bit around here for not hitting a lot of muscle groups.

 

[michaelnauyokas]

@jesusrules1978 You can add pushups, pullups, and dips easy enough. S&S hits the posterior chain well but you should do lunges and/or squats for your quads. Once you get your form down and a heavier weight going swings are magic for fixing your posture. I don't do them anymore, but getups unfucked my bad shoulder really well too.

Depending on how manageable your kettlebell weight is you can add curls, overhead press, rows, and maybe skull crushers(I found the movement awkward at first but found a way to do it with kettlebells pretty successfully).

Of course, the more you add, the more you drift away from the idea of S&S as a quick, simple, daily regimen, so it's a give and take depending on your goals. I was doing S&S 2/3 days a week and 3 full body workouts weekly when I started and had a lot of success.

 

[rabbie77]

@jesusrules1978 No. You need to several things.

Try adding double KENTUCKY BURPEES { pushup to clean and jerk}

 

[sheyta]

@rabbie77 I do these every so often since seeing you doing them. An excellent routine

 

[rabbie77]

@sheyta Thanks

 

[llewelyn]

@jesusrules1978 I’ve been doing S&S for years. I’ve come to realize it wasn’t enough for me, but rather the bare minimum.

I’ve added a variety of exercises over the years. Specifically for those muscles I do rows, pushups and pull-ups.

 

[babahaste]

@jesusrules1978 Are you doing the curls at the bottom of the prying goblet squat in the warmup? I do three at the bottom of all five reps, after three rounds that’s 45 curls a day and I actually feel like I get a lot of bicep work.

 

[jesusrules1978]

@babahaste What weight do you use for the warmup?

 

[babahaste]

@jesusrules1978 18 kg (my smallest kb)

 

[jesusrules1978]

@babahaste Thanks! Reading the book, I wasn’t sure what was considered “light” to this Pavel fella lol

 

[pamelakbd]

@jesusrules1978 it’s a little lacking in everything, not just chest and arms

 

[geekfreak]

@pamelakbd By design. It’s SIMPLE

 

[soldierofgod1988]

@jesusrules1978 S&S is not really a "challenge", but a program. Have you read the book? I use(d) S&S as inspiration, but it currently acts as warm up and core of my home workouts, then after the TGUs I continue with other exercises that I select based on my mood at that moment.

 

[pamelakbd]

@soldierofgod1988 it works much much better as a challenge than a program

 

[soldierofgod1988]

@pamelakbd I can imagine that, however, using it as a challenge discards a lot of useful information that is in the book and was for me a very valuable read even though I never followed the program, not even loosely.

 

[hunter101]

@soldierofgod1988 I think it's a terrible program, but I don't regret buying the book. Just getting out of the mindset that you always need a rest day was worth the purchase for me.

 

[soldierofgod1988]

@hunter101 And also the mindset that a workout doesn't have to be hard, especially when done daily