Part 2-Nerd Math Edition: The 3 best exercises for Overweight individuals

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• 3 Best Exercises for O...
Get yourself a nice notebook and a pen that’s attached to it somehow. Write everything you do down so you can see daily progress

[@alanrennox7340]

Mark I cannot thank you enough, in may 2021 I was 500lbs, in April 2022 i am 320lbs, doing 5sets of 5 reps on each exercise, 4kg press, 16kg suitcase, 4kg box squat to 20", started at 0kg and 26 inches on squats. started at 5kg suitcase lift and 2 kg press (all on 3 x3). my biceps, pecs and thighs now have definition, can feel the abs but not see them yet. oh and i am 55 and 6ft tall.

[@MarkWildman]

Fantastic work. Keep it up. That’s very inspiring

[@MarkWildman]

this is awesome. love these stories.

[@fact_frenzy386]

Holy Shit dude, that is AMAZING! Great work.

[@frankiesaenz9808]

Good for u my brother, I'm beginning my journey with suitcase deadlifts as well they really do work!!

[@MarkWildman]

how's it going. how can I help

[@johnbentley1056]

Thank you so much for this video. I am 62, slightly overweight and with severe lumbar stenosis. I want to lose weight and improve core stability and mobility. Consequently I have tried several so call beginners routines from KZbin. They definitely were not beginners routines and left me in pain. Your explanation of starting point and progression is the best I have ever seen. Thank you for sharing

[@markedwards502]

This is awesome man. I started Keto on March 2021 and was at 390lbs. I am now 3 months in and at 334lbs. My mobility is increasing and I have been looking for some starter exercises and this is awesome. Thank you so much!

[@kapner2104]

Glad to see this channel getting more and more subs. Content is exceptional

[@jodohead]

“...and we’ll keep making these videos until it makes sense” Awesome. It’s nice to feel like someone gives a damn. Thanks Mark.

[@cityonahillprayerandtestim4240]

Hey man I really needed to hear this as I am very overweight and struggle walking I'll start here. I need to get in shape so I can play with my kiddos and run around and be active. And make it back to work hopefully. at this point I wouldn't be able to work even. Anyway I appreciate this content and hope to see more about changing obesity and weightloss ......

[@MarkWildman]

i've got a list of videos made. im trying to get to it. thanks for being patient with me. im a one man show over here.

[@cityonahillprayerandtestim4240]

@@MarkWildmanno problem man I appreciate it I'll look forward to them in the future thanks!!!

[@johndemaria9408]

Hi Mark, I swallowed my ego today and followed your advice on getting in a more functional shape by following your math approach with the kettlebell. I am doing this for two reasons one to shed some pounds and also doing it to be in better shape for the martial Tai-Chi I am doing . Your program and your overall approach to training will help this 67 year old many more years of health. Wish you were around when I was 12 when I started down this path of conditioning .

[@MarkWildman]

Are you doing Chen style? Are you doing the dao part?

[@johndemaria9408]

@@MarkWildman , I am doing traditional Yang style. I use my forms as cool downs . Also doing my Qi Gongs on my off days.

[@jacokleynhans]

Jeez... Your channel's growth has exploded Mark. Reason: Valuable content!👍

[@madiantin]

Me: I need to lose my covid weight. Also me: Sees "nerd math" Yaaaaaassssss!!!!! "Weights are relatively cheap and surgery is always extremely extremely expensive." Love it!!

[@clarabartha1737]

It makes sense Mark. I will use this as a guide & will look up your vids on these exercises. I really appreciate your efforts to include us heavy people and being so respectful in doing it. I'm actually humbled.

[@dionnegrainger9703]

I wish I found you a long time ago. Showing and explaining taking beginner to progression is much needed. Thank you.

[@PatsPastTime]

Put this in a playlist for overweight workouts you've made this an easy learn and would love see more these targeted videos

[@jonathanslaughter1740]

What has my life come to ? I get excited about seeing a white board and a marker

[@destinyl9173]

Thank you for this! It makes sense, and you’re right a lot of trainers want bigger over weight people to do things we are unable to do right away. Thank you for simplifying this and given me a starting place. :)

[@DannyB587]

Let me see if I have this right. Start at 3 x 3 - 5, work up to 20 x 3 - 5. Perform one movement per day, train daily with one day off (e.g.: Monday DL, Tuesday SQ, Wednesday Press, Thursday off, repeat the cycle on Friday, etc.) Once 20 x 3 - 5 is reached, go up in weight and start again from 3 x 3 - 5.

[@stephenking3623]

Good point about consistency, the most overlooked training principle of all time.

[@bkreed27]

I just emailed Mark to ask how to put together a fat-boy training program. Now this video...perfect timing. I'm starting today.

[@melodyshurtliff2868]

Yay!!! Thank you!! Youd be proud of me, I've been doing these exercises since I watched your last video on this! (Which was only like a week ago lol but hey it's something!) But I havnt been writing anything down. I've just been remembering what I did the time before, but this has helped me commit to getting more out of my progress! Thanks for the video! I'm so stoked to move forward with this!

[@sunshinemeadow5033]

I haven't felt this motivated in years!!

[@HeroicSport]

Great tips as always

[@lukekent9687]

I started on 3x3 of these 3 exercises and am now up to 8 sets of 3 reps and I lowered the heights a little as I think I started much too easy. I do these 2-3 times a week and I do the 3 overweight club exercises 3 times a week. I started on a very light club 2kg as my left shoulder is a little weak from sleeping on it but I'm now moving up to 5/5 on a 4kg club with a 6kg ordered and on the way. I'm feeling stronger and confident I can get strong slowly and consistently

[@fiery_transition]

Concise explanation with something you can just start with and follow, this is just what I was looking for!

[@tracycooper3957]

Is this one time per day or three times a week or what?

[@Abrandnewday123]

Thanks for explaining this so simply, Mark. I watched the first video and this follow up broke it down perfectly. I just picked up a 4kg KB, created my spreadsheet with all of the nerd math and got started today. I'm looking forward to seeing where I am by the time I get to 20 sets.

[@jenniferswaim2751]

Thank you for explaining the math! I have RA and fibromyalgia with arthritic damage through my lumbar spine and hips, some days gripping anything heavy in my hands is excruciating so I hope using some girly handweights with a velcro strap (takes some of the responsibility away from my fingers and redistributes it to a stronger part of my hand) is a suitable substitution. I really appreciate how you have made this easy to get started and how it focuses on the kind of strength we need in our everyday life, thank you so much for doing the research and explaining the science behind your advice, and most especially thank you for delivering it in a way that is honest but not brutal. I am looking forward to feeling stronger soon!

[@antonomaseapophasis5142]

I was watching the last video, and thinking well that’s it, no way to improve. And then this.. Adding the snow was a genius touch. It must have cost a fortune to bring the snow machine on set.

[@MarkWildman]

It’s amazing what you can do with an e fan and asbestos flakes

[@CentralOSurvival]

What up Mark! Diggin the outside videos man! We should all be out there early when the air is crisp!

[@JosephBulgerIV]

Thank you for this video series Mark. What kind of warm up and cool down routines should overweight people be doing? Are they the same as your guidance from previous videos?

[@PriankaEvangelineSLP]

I was recommended by a doctor to not take baby steps. I felt shameful for not being able to stick to my weight loss. Thank you for sharing the specifics. 🙏🏽🙏🏽🙏🏽 Immensely

[@kobaltkween]

I hate to say, but doctors can be awful about weight loss. For instance, one kept telling my husband to lay off the deep fried foods. At the time we were eating chicken breast and veggie stir fry with noodles or rice pretty much every night. He wouldn't listen to the fact that we were already eating more healthily than your average American, because we're both fat. But we also both grew up fat, and only were ever in shape when working out every day. Or out of the country.

[@utubepunk]

@@kobaltkween Yeah, many doctors have a fat bias. They'll misatribute actual medical issues you're experiencing to just being fat. 😒

[@natv6563]

New subscriber and super happy to be here. Question...do you do all 3 (or 4) exercises everyday? Same weight, same amount reps, increase the number of sets per exercise? Just want to make sure I’m understanding. I’m new here 😆

[@sariw2009]

Loooovvveeeee this content!

[@denniseaster6736]

Mark, I love the concept. It is the first plan for deconditioned individuals that makes sense. However I am missing information on the warm up and cool down in my program files. Where can I get some help with this. 12k suitcase deadlift and squat 8k press

[@MarkWildman]

I turned this into a big downloadable program that lasts for months so that all the information could be thoroughly laid out and follow along videos

[@annaz9655]

Hey Mark. Is a 4th exercise including a pull not needed? Would that not create imbalances in the shoulder? I can't thank you enough for the education you are offering to all of us. I appreciate everything❤

[@MarkWildman]

That comes in when you move beyond these basic 3.

[@jamesgonzalez1942]

Thank you so much for this video! Just started the workout last week. Should these be done every day? Every other day? Your programming videos have 2 workout days and a rest day in between. Wasn’t sure what you’d recommend for this.

[@MarkWildman]

One section everyday. One day off

[@OrtoInScatola]

@@MarkWildman do you increase the number of sets from 3 to 20 once every week?

[@jackiemartin6552]

Thank you. This helps a lot. You help make it not so overwhelming.

[@MarkWildman]

that is the idea. everyone can improve if the program is designed right

[@reelfeelfilms9476]

Greetings, if one is able would you recommend integrating a swing? If so, how? (like what beginning exercises to work up to the swing would you recommend or would these cover off on that?) Thank you for all your amazing content Mark!

[@Prophetelf]

Adding volume is great for when you can't get a heavier weight right away (easy to increase the weight with a barbell). Solid nerd math Mark!

[@a.lame.username.]

I like to add lots of volume before going to a heavier weight. Technique is the most important part of training and you want to be sure you can do high volume work with perfect form before moving up a weight. It drastically reduces risk of injury.

[@tjmadry]

Hi Mark would you be so kind to do a nerd math series for skinny people tryin to get some more "content" . I did calistenics for 1.5 year without much effect on the mass thats why i moved on to kettlebelling. By the way thanks for the great clips it helped improve my technik a lot :)

[@MarkWildman]

That’s a good idea. Nerd math for the hard gainer

[@doghairdontcarelindaniel7531]

Tomas.....NNOOOOOOO skinny people. Stay in your zone. Just kidding.

[@bullgod999]

Thanks for this. Down 35lb from running alone. Looking for something well rounded

[@MarkWildman]

This will move you toward well rounded

[@craigtaylor4969]

Well rounded is 35lbs ago! Congrats on the weight loss!

[@bullgod999]

Craig Taylor lol thanks!

[@5maz]

Thank you for breaking this down

[@shawndidstuffbeforehehadki806]

So, I'm upping my reps instead of the number of sets. For example 2 sets, 16kg x 8 presses L/R. I'll increase by 2 reps to x10 when I feel like I can. Is it preferred to up the number of sets instead of the number of reps? Also, thank you for the incredible content!

[@MarkWildman]

Yes

[@shawndidstuffbeforehehadki806]

@@MarkWildman Thank you! Back to the Excel spreadsheet for some nerd math!

[@gregbradshaw1622]

You are doing God's work, Mr. Wildman! Curious as why you don't mention reducing rest times as another variable to play with.

[@stuffofmexx6077]

Don't take away our rest time. God bless.

[@jrjoyce78]

I just started this program. 15 lb kettlebell 5 reps each arm.. My question is, when do you take a rest day? If it's for 4 weeks. Or am I missing something?

[@helenkrane6313]

As an overweight woman that’s 5’2”, what weight should I start with, and what weight should I max out at? Can somebody please let me know? Thanks!

[@natashasimeonidis3593]

Omg this is AWESOME!!!! Thank you!!

[@Blakethehusker]

Is this something that would be done one exercise a day Monday through Saturday?

[@gladiator2003]

I'm curious as well!

[@rayahsmom2478]

Please give example of a calendar routine, thanks

[@LoreMIpsum-ng5my]

Good question

[@mikec.7945]

In another comment he said one day off

[@Toccen]

Just found this today and doing my first reps right after posting this :)

[@lanayabaker]

So HELPFUL!!!! I am doing this program M, T, Th, F using a small bucket filled with stuff, with warm up everyday. When do I increase the sets? What determines the interval? I am 64, weigh 294, 5’10”. Right side WAY weaker and right side shorter. Thank you!!!

[@stephenking3623]

I am 66. Increase the sets when you OWN what you are doing. Never pick up anything unless you are sure you can do it; one minute is usually just the default time. Go longer or shorter as needed.

[@lanayabaker]

@@stephenking3623 actually, now that I am thinking about other videos I have seen by Mark, he says go to 20 sets and then add weight. I think the increment of change to increase the number of sets is per week.

[@Rid3thetig3r]

Great video Mark. As usual. 😊

[@Yurup]

Would you recommend this same program for people that are not overweight but in very bad shape? Or would there be things in this you would change?

[@MarkWildman]

If you don’t have GIrth issues, then the deadlift would be a swing. And the press would be a clean and press

[@domajtic7661]

Hey Mark thanks for your videos, you got me hooked to club training. What do you recommend in terms of exercises, reps or time for weight loss and general fitness. Regards: Dom

[@JMFowlkes]

Hey Mark, what do you recommend for someone who is overweight but with knee issues (likely knee surgery in the future)? Though those muscle are weak, the Suitcase & Squat would likely kill them

[@wisdomcipher9431]

👀 following

[@MarkWildman]

I have knee issues. LCL complete replacement, PCL complete replacement. Popiltius tendon, and destroyed cartilage. You can make the height of the squats higher and the suitcase deadlift higher. And... do the single arm club program that focuses on the standing position. I should make a video specififically on that

[@creakygate]

OK, I may have missed something... How many days a week should I do this? How many days/weeks before changing...well, anything? (set number, weight etc) Am a total beginner with a drive to get rid of all the weight I gained when suffering from depression. Apologies if this is a stupid question...

[@utubepunk]

In his first (I think it was first) Nerd Math video, the training is done Mon, Tue, Thu & Fri, with the weekend & Wed as recovery days, although he said you could do a snatch workout on Sat.

[@Serendipity1160]

This just makes sense. Thank you!

[@HJ-ul1eg]

Awesome video as always, Mark! I can't pinpoint it, but I keep watching all of your videos even tho they wouldn't necessarily be "helpful" for me, like I don't golf, but I still watched best exercises for golfers whole way thru. Theres just smthng with the pace, structure etc. that keeps me interested and watching the video. Any chance you could make a best exercises for general sports? Like stuff that keeps you going in the field competing for the puck/ball. Like Swing is probs no.1, due to that strenght endurance vid you made a while ago, but some others? Always a pleasure to watch a new vid from you =)

[@jimfoston7847]

I like how you explain the program. At this time, I have a shoulder impairment on my right side and can't get the kettle over my head. What do you advise I do?

[@TheCozywriter]

I was doing these three exercises (l/r for each one) in a row and then going back to the first exercise and considering that my rest between sets. Probably longer than a minute. Hmmm guess I’ll change it up?

[@MarkWildman]

There are a dozen ways to do it. I’m this is just the simplest way. You may find a way that works better

[@andreibarbuta]

Do I change the number of sets daily or weekly? How many days a week?

[@rayqcater2737]

Pls recommend best execrises with gym machine assistance for obese / over weight. Main target area is core and lower body

[@johnbentley1056]

Hi mark. I love your channel. I like this approach to progression. My question is I am 62 years old and have severe stenosis in my lumbar spine. My goal is to strengthen my core to minimise pain and improve my mobility. If I follow this progression which exercise(s) would you recommend in this instance.

[@virginiacrofford5107]

I am going to echo what John says below. Thank you so much for this video series. I have been following it for 2 months along with intermittent fasting. The biggest thing I can say is that my feet hurt soooo much less. I have struggled with plantar fasciitis for close to 20 years and this is the first time I haven’t been on foot pain walking a mile. I have made a lot of changes in the last 3-4 months but starting this has been a game changer for me. Still struggling with building a program that is going to work longer term but Clubs zen me out which means I want to train with it more often than I probably should. I have added mace 360s, mace 10 and 2s, will add a back swings this week. Also still struggling with warm ups and cool downs but getting better. Looking forward to you potentially releasing a program for these exercises. I am sold on club work if I never do anything more than inside circles, outside circles and shield casts. This is the first time in my life I haven’t wanted to quit working out or rehabbing after the first time doing it.

[@patrickokeeffe4787]

Mark........ If an ex-obese person like myself has lost very significant weight and is fairly capable in Kettlebell exercises, can he do a 5 exercise selection per week? For instance: Mon: One Arm Swings; Tues Clean & Press; Weds: Squat; Thurs: One Arm Row; Friday: choice of either Suitcase Carry, Single Arm Floor Press or TGU. Would the "gap" be too long coming back around to the swings again? Or would it be best to pair exercises up with a days rest in between. For instance Mon: One Arm Swings + One Arm Row; Weds: Squat + Clean/Press; Fri: One Arm Floor or stability ball Press or TGU + Suitcase Carry. Would working two exercises in one day when you get to 20 sets be too demanding or too long a training session? Am I being obsessive in trying to hit all the body parts or should I just keep it simple and just go for your above program but just swopping the DL with the One Arm Swing; The Standing Press with the Clean/Press; The box squat with a Goblet Squat without a box; and maybe the seated Press with the TGU or a stability ball chest press. Id like the Suitcase, Overhead and Goblet Carry to be in somewhere and maybe get it in as a finisher. The only thing I'm worried about is leaving out the Row or Chest Press if we go for a TGU. My goal is to still lose weight, be functional, and have a "toned" physique and also to hone my kettlebell skills. I'm 59 years old and had a triple heart bypass about 6 years ago which prompted my to get in better shape. I have a nice selection of bells to work with (10kg;12kg; 14kg; 16kg; 20kg; 24kg) Thanks in advance Patrick

[@godloveskaren]

This was helpful for me, as are all of your videos so far. I was thinking of doing all 3 kettlebell exercises one day, and the other 3 with club on the other day, but then, near the end, you talked about 1 exercise each day. Do I decide based on my current level of strength (or 'out of shape', lol!)? Because I thought doing 3 exercises sounds okay for me.

[@pythonicinertia7881]

How's your program for overweight individuals coming along? I noticed it says "coming soon" on your website.

[@MarkWildman]

It’s 90% done. It’s just requires editing time I don’t have.

[@pythonicinertia7881]

Awesome! That's great news. I started with 3 sets x 3 reps (L/R) in Nov 2021. This week I'm up to 5 sets x 6 reps (L/R). 6kg kettlebell and bought two more competition bells for progression. 8kg, 10kg. Thanks so much for your hard work!

[@beatezeuner1817]

@Mark Wildman could you do a video about the best exercises or what to think of when making training plans for hypermobile people?

[@Jawik2]

Hello, Mark. A nerd-math question. When increasing the weight, does one really start over with the 3x3? Because the overall Work will decrease significantly. Let’s say I’m doing 6x20 16kg = 1920kg moved. Going to a heavier kettlebell, I’m suddenly doing 3x3 20kg = 180kg moved, which is less than one tenth of what I was doing yesterday. Wouldn’t it make more sense to transition to 6x16 20kg = 1920kg moved, and upscale things from there? Or am I missing something and there is a good reason for “hitting the reset button”? Thank you for all the amazing knowledge you’re sharing with the world. You are a river to your people!

[@sjoerdtotte1930]

I was thinking the same. Very curious about the answer!

[@gilbertgurney4898]

It playing the long game with emphasis on slow progression. By the time you worked back up to 20s your at 2400kg and up by 480kg over all .

[@andy_in_nh9243]

Thanks Mark!

[@pumpkins1984]

Hi Mark, how do I incorporate lowering the hight of the box? Is it best to start at a chair hight and work up to 20sets of 5 reps. And then drop it down one small increment? By the way I’m using the IKEA childrens gym mats. I think 3 of them stacked together are the hight of the seat of a chair. Thanks, all the way from Tasmania, Australia 🇦🇺

[@MillionPM]

So are you saying to use one exercise per day and change that exercise each day?

[@mertchannel23]

QUESTION... Would someone please advise me on how OFTEN a person should do these 3 exercises? Every day, every other day, 3 times per week? Or alternate the 3 and only do one a day? I've not followed a formal program before and this is one I believe I can very easily incorp into my life and I want to make sure I follow the protocol to a "T" and get the MOST benefit from it. I'll plan to do every day unless advised otherwise. Sincere, respectful comments welcome! Thanks.

[@nepocrates]

OK this make sense to me. I am about 260 and 5'8" and I have had the issue you describe I go hard over do it then stop because I hurt to much. I am getting ready to start again and I will give you suggestion a go. I just got a to get a few things together and at kettle weight. What is a good starting weight? Thank for the video.

[@utubepunk]

15 lbs is a good beginner weight. He recommended a competition style kettlebell in another comment. For clubs, he said a set of 15, 20 & 25 will last for years.

[@shantanusapru]

I love how he explains it as if to a 6 year old! :-D BTW, Mark, I don't think you've made any technique video on the 'suitcase DL' with KBs... (I sorta half-checked). Could you do that (if not already done) please? Post script: My bad! Already dealt with in the Part 1 of this video (as given in the link).

[@godloveskaren]

He did. It's in one of the "3 most important exercises for overweight individuals". I think that's the title.

[@virginiacrofford5107]

Why do you recommend to a different target number of sets for clubbell swinging vs kettlebells?

[@MarkWildman]

Because they have different weight ranges. And grip demands

[@k.t.523]

Is doing all four exercises, 3x5, three times a week, then move to 4x5 for week 2, then 5x5 week 3, and so on?

[@MarkWildman]

We turned all of these ideas into a giant follow along program, called training for overweight and deconditioned individuals followed by a program called intro, kettle bell, followed by a program, called swing program, followed by clean press, followed by clean and press, reloaded, followed by Turkish get up master

[@Fwibos]

I need to send your bit about starting low to my sword instructor. That said, I don't have a 6kg weight. :(

[@wrylife57]

I've watched parts one and two but haven't heard how often you recommend doing these exercises. Did I miss that?

[@MarkWildman]

There’s a whole playlist on this

[@MarkWildman]

It’s in there but I don’t recall which video it’s in

[@emberchord]

I’ve been doing these 3/week and increasing sets and volumes. I’m doing 11x4 now. I wonder, when it is time to do something else?

[@randeldavisredforestchines7752]

Keep the markers on your inside coat pocket. Found that out the hard way!!!!

[@chrisryan1940]

Mark when do change the one number...week after week? Every two? Thanks

[@MarkWildman]

If you start with a light enough weight... change the number of sets every workout

[@matwobig7519]

Thanks for the video

[@annahutchinson]

Thanks Mark

[@aliasc-4185]

Do you recommend to go with more reps + lighter weight also when working out with weight machines?

[@MrRolyat98]

Is this workout designed to be so “easy” that it doesn’t require a warm up? And only one exercise is meant to be done per day until we get the numbers up, correct?

[@quitodbq]

As someone who comes from barbell training and micro loading, the idea of increasing sets with each workout seems like something the body won’t be able to maintain or keep up. But that’s the idea? Add a set with every workout? Even on consecutive days?

[@MarkWildman]

The loads are no where near barbell so it works out. I don’t have people repeat the same load in the same way.... well.... ever if possible. Adding sets, adds work capacity without altering intensity.

[@70122riley]

@Mark Wildman - I'm trying to formalize my "Tetris of Training" and begin writing down the progressions like you outlined here (6 basics of movement minus snatch). At what interval do you add volume - every workout or every week? For example, in my 1H swings, I've been doing 5 x 10/10 @ 15lbs for the last few sessions. Moving forward, would each session add a set, or every week cycle add a set? Thanks! I realize this has been answered in other comment sections, but I can't find it at the moment after searching through a few Nerd Math videos.

[@bones-nu5ji]

When’s you app coming out ?

[@MarkWildman]

End of the month for the beta

[@bones-nu5ji]

Cool ,whats it called ? Best subscription on KZbin, top channel 👍

[@Impetra13]

cao✌️, a super channel, can you give advice for skinny tall Europeans to gain muscles mass

[@MarkWildman]

Clean and press nerd math. Deck squat volume and density cycles, swing progression. I’ll make a video

[@Impetra13]

@@MarkWildman Thank you

[@Alan-ct3bo]

thank you

[@ryanshaw2223]

I can't seem to find 6kg competition kettlebells, most seem to start at 8kg, any recommendations? Thank you

[@MarkWildman]

i think kb kings had some 6kg competition bells. check rouge as well.

[@kimjohnson4586]

Due to a car accident... I’ve lost mobility in my right arm. I need to lose 40 pounds. What can I do to offset kettle bell workouts on my left side vs. no ability to lift on the right! This is my problem! Thanks, I hope you have ANY suggestion. Appreciated!

[@kraftwerk974]

Lower your calories a bit like 300 kC a day and walk 90' everyday. Do that 6 months et voilà.

[@stevendawson6229]

I can't imagine getting up to 20 sets only to add 1 rep and start back over at 3 sets. Is this the best periodization strategy for improvement, or is it just a strategy to create consistency? I could imagine doing it if you were to jump up in weight as well, but you're suggesting to change one variable at a time.

[@MarkWildman]

It’s a wave of progression. Open excel. Setup a spreadsheet. Run the reps and sets. Then multiple by weight. You will see an increasing wave form. That’s intentional for built in deloading over time. A straight ascending line can’t possibly go on forever. But an increasing waveform has more potential

[@juanvidaurre7676]

Are swings recomended for overweight people?

[@MarkWildman]

Depends on how overweight. But as a general rule. Swings are recommended in general. But good leg lockout is required

[@juanvidaurre7676]

@@MarkWildman thanks

[@mikeszymczuk8623]

Question: Recommended # reps before changing reps or weight?

[@maureenvenables9766]

I like this.....maths is hard. :-)

[@Qwickset]

Part 1: kzbin.info/www/bejne/Z4alpqqBpJidrLs

[@elpanamoe8040]

This reminds me of Dragan's Fitness 4x4 method

[@tangle_s9061]

How many days before changing the number of sets?

[@GabrielStocktonWatercolors]

what determines an overweight person and why these three... four exercise? there a link for part 1? (Not being funny)

[@MarkWildman]

Let me add the link in the description

[@melodyshurtliff2868]

Just in case you are antsy to get it before he adds it to the description kzbin.info/www/bejne/Z4alpqqBpJidrLs

[@gladiator2003]

Question for you more experienced kettlebell users out there. I do not have any back issues but I wear a weightlifting belt while doing my kettlebell exercises. Any harm in doing so?

[@MarkWildman]

Depends on what you are using it for. If you aren’t doing sport technique you can get rid of it

[@gladiator2003]

@@MarkWildman Thanks for the response Mark! My workouts are just for general fitness. Not sports-specific. It's a 20kg kettlebell. I'm in my mid-50s and I guess I just feel safer wearing the belt if that makes sense. Any harm in continuing to use it?

[@kuldeepadhikari3849]

Increment should be every day or?