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Pat Flynn - Prometheus Protocol

This is Pat Flynn's hypertrophy protocol with kettlebells. He doesn't say how long to do it, but it will be a good bet to make it between 4-6 weeks long and then change the program and recover.

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3K views

Pat Flynn - Prometheus Protocol

This is Pat Flynn's hypertrophy protocol with kettlebells. He doesn't say how long to do it, but it will be a good bet to make it between 4-6 weeks long and then change the program and recover.

Uploaded by

ale_p32
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Here is what you will need for the Prometheus protocol:

1. Two Relatively Heavy Kettlebells

2. 2 Days a Week to Dedicate to Training

3. Stock Options in Chipotle

The Prometheus Protocol may very well be the simplest program you will ever follow, as it requires
you to train only 2 days a week. Need I remind you however that simple rarely equals easy?

When it comes to putting on size our goal is to elicit a maximal hormonal response (particularly
growth hormone, testosterone, and IGF-1).

We will utilize two of the biggest compound kettlebell movements for this:

1. The Double Kettlebell Front Squat

2. The Double Kettlebell Clean and Press

Between these two movements, just about every single muscle group in your body will be taxed.
Both of these exercises are exceptionally high in neuromuscular activation, and when loaded with an
appropriate amount of weight, will indeed elicit quite a remarkable hormonal response.

The program itself as I mentioned earlier only has you training two days a week. DO NOT TRAIN
ON CONSECUTIVE DAYS OF THE WEEK! Please allow for at least two days of rest in between
each training session.
I do not care whether you perform your sets of front squats or double clean and press first, only that
you complete the prescribed amount of sets and reps which are as follows:

Double Clean and Press – 10 sets x 5 reps @ 60-80% of your 1 rep max
Double Kettlebell Front Squat – 10 sets of 5 reps @ 60-80% of your 1 rep max

It’s no mystery that you need to move heavy weight around to put on size. But in order to achieve
the best response for muscle hypertrophy we must use a tactical mix of volume, density, and
intensity.

Here are the rules:

1. Rest periods between sets should be between 60-120 seconds

2. Use a weight that is between 60-80% of your one rep max. It goes without saying (except for the
fact that I’m saying it…) that you should use the heaviest weight you possibly can so long as you are
still able to hit the required of reps and keep your rest periods under 120 seconds.

3. If done correctly, each training session should take NO longer than 30-40 minutes.

Now let’s talk about food, because you are going to need a lot of it.

Now the goal of the Prometheus Protocol is to put clean size on you, not to make you an
amorphous lard-ass. Follow these rules in order maximize muscle gain, and minimize fat
gain.

1. Eat only low glycemic carbohydrate sources. You do not need insulin to be oozing out of your
eyeballs and fingernails for you to put on size, only an adequate caloric surplus. And yes, even post
workout you do not need simple carbs, as insulin is already at peak sensitivity. Your pancreas will
thank you later. (Chipotle burrito bowls are my preferred weapon of choice – brown rice, black
beans, chicken, salsa, cheese, and guacamole)

2. Consume a quick digesting protein source (such as whey protein) 30 minutes post workout,
and then eat a meal of protein and carbs 60 minutes post workout to replenish muscle glycogen.

3. Eat often and to the point of discomfort. I’m not joking.

4. Fast once a week for 24 hours. Nothing but water, green tea, and/or black coffee. This will not
only help to minimize fat gain and allow for an increase in both growth hormone pulse frequency and
amplitude, but will also ensure that protein up-take doesn’t down-regulate.

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