How To Structure A Kettlebell Workout For Size and Strength
Here’s another article by guest author, Mike Mahler.
How To Structure A Kettlebell Workout For Size and Strength
By Mike Mahler
I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for getting bigger and stronger. Many trainees make the mistake of doing too many exercises; apply improper use of volume; and use flawed training frequency. Training frustration is soon to follow with the inevitable lack of progress from not having a clear target. When designing a program, you must consider that you can only be good at so many things. Thus, one of the keys to designing an effective program for strength and size is to keep things simple and focus on doing a few things well. Moreover, your balanced development is critical as is proper exercise selection. Lets get into some key ingredients for maximizing a kettlebell program for size and strength.
The first thing you need to do is focus on are exercises that provide the most bang for you buck. I like to break down a full body workout into five categories. Pick one pressing exercise, one pulling exercise, one exercise for the quads, one for the hamstrings, and Read more
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Deals at Mike Mahler’s shop…
Hey guys,
You need to check out the current deals that Mike Mahler has right now.
Some of the biggest names in physical training – Mike Mahler, Steve Cotter, Steve Maxwell, and Nate Morrison – have a new DVD set that just came out that is just loaded with material – over SEVEN HOURS of video. He’s currently offering special pricing, so grab it NOW before the price goes up! I ordered mine a couple of days ago. You can read all about it here: Boys Are Back in Town Kettlebell Workshop DVD.
Mike also does some discount bundling with his other DVDs as well:
DVD Bundle – Fat Loss/Mental Toughness, Size/Strength, Speed/Explosiveness
DVD Combo – Fat Loss and Mental Toughness PLUS Speed and Explosive Strength
DVD Combo – Size and Strength PLUS Speed and Explosive Strength
Check them out – especially the Boys Are Back in Town Kettlebell Workshop DVD. That’s a can’t miss deal at the current price.
Popularity: 56% [?]
The Kettlebell Solution for Size and Strength
Here’s a full article expanding on some thoughts in a recent post about how to gain muscle with kettlebells.
Another guest article by Mike Mahler.
Over the last few years, kettlebell training has grown by leaps and bounds in the US and overseas. Thousands of people have experienced the cardio and muscular endurance benefits of kettlebell training. However, not too many people realize that kettlebell training is a great way to pack on some functional size and strength. In other words, be as strong as you look with the strength and size that you build via kettlebell training. Is kettlebell training the best way to get bigger and stronger? Of course not. Progressive resistance with barbells will always reign supreme for that. However, if you enjoy the benefits of kettlebells and want to use them to get bigger and stronger, then this article is for you. Lets go over the best kettlebell exercises for getting bigger and stronger as well as a training program to get the job done.
MAHLER’S KETTLEBELL ARSENAL
- Double Front Squat
- Double Swing
- Double Snatch
- Double Windmill
- Turkish Get-up
- Double kettlebell Clean and Press
- Double Bent-over Row
- Kettlebell Pull-up (pull-up with a kettlebell attached to your waist)
- Floor Press
It does not take a rocket scientist to realize that most of the above kettlebell exercises require two kettlebells. Why? The reason is obvious Read more
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Can You Gain Muscle With Kettlebells?
Over the last few years, kettlebells are really catching on because of their fat burning ability. But some people still wonder if you can gain muscle with kettlebells. Well of course you can!
As you probably know, muscle gain is caused by resistance training and proper diet. Well, resistance is resistance and a kettlebell certainly provides that. If you use a program designed for gaining muscle rather than burning fat, and plan on moving to a heavier kettlebell, you’ll build the muscle you’re after (with proper diet, of course).
To keep it simple, a program of lower reps (and possibly more sets) using slow grinds is the direction to go, rather than tacking on more and more swings or snatches. For each workout, choose a multi-joint press (military press, floor press, etc.), a multi-joint pull (row), and something for your legs (front squats, lunges, pistols), and a core exercise (Turkish get-up, windmill). For sets and reps, a classic place to start is five sets of five reps (5 x 5).
If you think you can’t gain muscle with kettlebells, just ask Mike Mahler.
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Choosing a Kettlebell DVD…
Whether you’re brand-new to kettlebell training, or have been working out with them for a while, it may be time to pick up a kettlebell DVD. Just a few short years ago, it was difficult to find any kettlebell DVDs other than Pavel’s. Fortunately, the popularity of kettlebells has resulted in a surge of DVDs to choose from.
Now, I’ll admit that I haven’t seen most of these DVDs. However, I’m only presenting information from people who I know have the training, experience, and reputation to put together a useful, informative product. I thought I’d make a quick post putting a few in one handy place. Read more
Popularity: 30% [?]
