So you’ve seen the Kettlebell workouts in bootcamps…but can you really build muscle doing these workouts? Well I found some great sources that will be able to answer that for you. First off check out this Kettlebell workout video.
Looks like good stuff huh? Well let’s go find find some more proof. I found this good article on building more muscle using kettlebells at doubleyourgains.com.
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While a barbell and a lot of weights may be the obvious path to getting bigger, it is very possible to make size gains with a pair of kettlebells and some determination!
The Trick Is …
The key to building size with kettlebells lies in the simple application. Because standard kettlebells aren’t really adjustable, you are going to be working with fixed weights and
need to come up with inventive ways to work them into your routine
You are going to need some heavier kettlebells–two of them, in fact, to double the weight loaded onto the body. The more weight you have, the more of a training effect your body will receive.
Nothing at your limit, but something that is challenging to press overhead for five reps. Since weight adjustment is going to be difficult, we’re going to have to use volume and rest periods to get a “hypertrophic” effect on the body.
In addition, we’re going to need to use compound movements, and keep things simple: focus on a total body metabolic effect.
Here are the movements recommended:
Upper Body Kettlebell Movements For Size:
- Double kettlebell overhead press
- Double kettlebell floor press
- Double kettlebell row
- Double kettlebell clean
Lower Body Kettlebell Movements For Size:
- Double kettlebell front squats
- Double kettlebell swings
- Double kettlebell lunges
- Double kettlebell overhead squats
I’d stick to five sets for five reps initially. A great way to make it challenging and to get more of a hypertrophic effect is to keep the rest periods low–30-90 seconds.
How To Put Together a Simple, Yet Effective Kettlebell Muscle Building Routine …
- Double kettlebell overhead press – 5 sets of 5 reps, 30-90 seconds rest between sets
- Double kettlebell front squats – 5 sets of 5 reps, 30-90 seconds rest between sets
- Double kettlebell rows – 5 sets of 5 reps, 30-90 seconds rest between sets
- Double kettlebell swings – 5 sets of 5 reps, 30-90 seconds rest between sets
This can be done three days a week (standard M/W/F, for example). After a month, you can add in more exercises in the same manner: alternating upper body with lower. Add them to the end of the standard workout.
Source: http://doubleyourgains.com/how-to-build-muscle-size-with-kettlebells-part-1
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Those are some great tips. He even had more tips for those who only had light kettlebells. So what do you guys think? Do you use Kettlebells in your workout routine?
Here is the Kettlebell program that I recommend if you want that look… You know, the lean and sleek muscularity of Jason Statham in The Expendables or Lance Armstrong. He has to be strong and functional, but can’t afford to be big and bulky. I’ve got a secret weapon for you…
>>> Check out the program here
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