Alright so you want to build muscle with kettlebells then listen up.
First off remember that strength is the stuff of muscle so if you aren’t strong that’s a problem. You won’t be able to build a lot of muscle if you are weak, so in that case what you should do is make sure you are lifting heavy at least some of the time. Heavy of course means that weight is high while sets are low.
OK so now what people will say is, Well Pat I heard if you want to build muscle you should be doing somewhere between 6 – 12 reps per set, that is what BodyBuilding.com told me. And what I say is yes, well this is the “hypertrophy” range except only that doing 6 – 12 reps of presses or squats with only a silly amount of weight will get you nowhere, actually. What you want is to be as strong as possible so you can maximize the amount of weight you use for the higher rep sets in order that they are useful.
By this you should “wave” heavy/low rep sets between workouts, like Som talks about, or you could even do a few heavy/low reps sets and then a few back off sets, which I talk about. There is more than one way to building muscle but the principles are the same.
So if you want to build muscle with kettlebells you should somehow always include:
- A few lower rep strength sets.
- A few higher rep muscle sets.
- At least two big exercises (like presses and front squats).
Click play and let’s talk about this.
How to Build Muscle with Kettlebells!
Also a little giveway going on over on my Facebook Page, guys.
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Strong ON!
– Pat
PS – You might also enjoy my Inner Circle because there are workouts in there for building muscle, obv.
Britt says
I noticed Alyssa showed really great form & technique on each of her sets. Nice job!
Aly Di says
Thanks, Britt! 😀
Kelly says
Nice hat!
Do you have the a workout written out somewhere so I can save it to my phone or print it out and take it to the gym with me? I’ve got a terrible memory and won’t remember all this.
Also, I’m drinking water at the moment – nothing too exciting I’m afraid.
Aly Di says
I’d say water is a good choice because I’ve heard you can’t live without it.
Armor Building:
2 Double Clean
1 Double Press
3 Double Front Squat
Go heavy! Get strong!