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Patrick Flynn's avatar

UPDATE: Just uploaded a podcast talking through some of the finer details of The Bare Flynnimum, here: https://youtu.be/sm-oX6c8KqE

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Gary McGhee's avatar

Excellent article. Thanks for the info Pat. Looking forward to utilizing TBF. Blessings!

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Patrick Flynn's avatar

Cheers, friend. Send updates!

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Gary McGhee's avatar

One question: For conditioning, are you familiar with the Sprint 8 protocol? If so, I’d like your thoughts.

I asked this on YouTube as well, so if you see this first, feel free to ignore.

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Patrick Flynn's avatar

Not familiar with that particular protocol. What’s the gist?

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Gary McGhee's avatar

Do you have any recommendations for rest?

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Patrick Flynn's avatar

Yes. Between sets of the heavy lifts, 2 - 4 minutes is about right. For conditioning, get back to work as quick as you can assuming good technique (and, power production, if talking sprints) can be maintained.

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Gary McGhee's avatar

Will do!

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Dave's avatar

Thank you! God send! What would you use for a rest period? Could KB swings be used for the hinge - just with maybe slightly higher reps (as suggested by Dan on the podcast)

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Patrick Flynn's avatar

Heya, Dave! Rest period should be between 2 - 4 minutes. As for KB swing for the hinge, that probably won't hit the intensity prescription, for most people. Great for conditioning, but I would find a heavier grind for the primary lifting routine.

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George's avatar

Hey Pat, how about Bulgarian goat bag swings? As they are more of a grind? Kettlebell only guy here so deadlift loading is difficult! Thanks for the great program by the way.

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Patrick Flynn's avatar

Hey there, George. It's a great progression, but I worry you won't quite hit the intensity requirements with that exercise. Perhaps opt for single kettlebell deadlift with two kettlebells.

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Noobie's avatar

"Weeks 1 & 2

Squat. 3 sets x 10 reps

Press. 3 sets x 10 reps

Push Up. 2 sets x max reps

. . .

Do these exercises in the order presented."

Does the order presented mean I do 3 x 10 squats then move to press or does it mean I do 1 set of squats move to 1 set of press then move to 1 set of push up, then repeat the list so I have 3 sets of each? Absolute noob here so apologies for the daft qn

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adrian's avatar

i’m super skinny and never have done an exercise program before but I love the “minimalist philosophy” of fitness and this checks all the right boxes. My

only concern was in the fact I wish to put on mass and gain muscle but you answered that question itself with diet concerns towards the end. THANK YOU FOR THE GEM

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Mike's avatar

With weeks 1 and 2 being so close to to techenical failure, how do I up the rep range 2 reps every set on week 3? Should I be decreasing the weight a bit? Or is two weeks enough time for me to actually gain that much strength to able to execute the 2 extra reps every set?

I'm giving it a go!

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Gary McGhee's avatar

Pat,

For time’s sake, what do you think about supersetting some of the movements on strength training days?

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Patrick Flynn's avatar

So long as you can keep the intensity (as in, load) up, not a problem.

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David S's avatar

Hi Pat. Great program and article - thank you. What would you recommend for best way to supplement with some strength-focused lower rep workouts (one of my goals is to increase my kettlebell press)? Would you cycle this program with blocks of lower rep focused training? Many thanks.

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Patrick Flynn's avatar

Hey David,

Thanks. Honestly, I would just run this program as is, making sure you're pushing the intensity as close to (technical) failure as possible, and obviously select the kettlebell press for your press exercise. You will definitely get stronger, even at slightly higher reps.

But then, yes, after the 8 weeks is up, you could cycle in something like Easy Strength for the lower rep stuff.

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David S's avatar

Many thanks for the good advice Pat - really appreciate it!

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Patrick Flynn's avatar

Anytime, David. Thanks for stopping by.

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David S's avatar

Enjoying the program and seeing benefits. 1) As I approach the deload week just wanted to check that the number of sets is reduced by half rather than the number of reps in each set by half? 2) I’m assuming the set/rep recommendations in each phase are a target e.g. in weeks 3/4 I achieved 12, 10, 8 reps in the first session and only achieved the stated 12, 12, 12 in the final session (single arm KB press; same weight throughout)? Many thanks.

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Patrick Flynn's avatar

David glad to hear you're getting results from the plan. Good on seeing it through! To your questions:

1) Correct.

2) They are a target but do try to hit as close as possible each training session. If you're consistently missing the mark, then go a little lighter, since you want to be training close to (but not right at) failure given the prescribed rep range.

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David S's avatar

Pat, thanks for taking the time to respond and good advice. It will try a lighter weight as I move into the 4 set phase.

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Gary McGhee's avatar

Pat, quick questions for you. I’m so excited to start utilizing this training paradigm, but, at the same time, I’ve given myself a case of tennis elbow. I’m experiencing pricking pain in the outside of my elbows - probably from skullcrushers in the recent past.

Do you have experience with this? Any recommendations on training?

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Patrick Flynn's avatar

In fact, I do. Here’s a video I made on the topic. Let me know if this helps, https://youtu.be/8OJlQcCiGGA

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Gary McGhee's avatar

Wow! Thanks so much brother.

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Gary McGhee's avatar

Thanks again Pat. That video was very helpful. Any recommendations, as I take several weeks off from upper body training, or a lower body only strength and conditioning routine?

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Stidok's avatar

Does your program suggest 2 or 3 days of conditioning per a week (excluding the deload week)?

Also, what do you think about doing conditioning on the days you're not doing the lifting routine?

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Patrick Flynn's avatar

2 days of conditioning per week, Stidok. It doesn't have to be on the lifting days, either, so fine there. Cheers!

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Stidok's avatar

Just completed the 8 week journey. I'm going to deload and do it again.

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Stidok's avatar

Just completed the 8 week journey. I'm going to deload and do it again.

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Patrick Flynn's avatar

Very cool! How’d it go for you?

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Stidok's avatar

It went very well! This was my introduction to kettlebells as well as my first attempt at following a serious program. I'm a lot stronger, I have better definition in my arms and chest and a lot more stamina. I didn't do an adequate job keeping my calories down. My weight stayed about the same, but my gut got a lot smaller!

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Patrick Flynn's avatar

Sounds like a solid first go. Nice work. Onward!

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Carty Seay's avatar

Get on with *your life. Little typo.

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Patrick Flynn's avatar

Thanks for the catch.

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