EP 429: 2 Kettlebell Workouts for Functional Muscle

Pat shares two simple and straightforward kettlebell workout routines for increasing functional muscle mass, both of which are minimalist and incorporate the use of accumulation sets.

2 Kettlebell Workouts for Functional Muscle

Show Notes

I’ve been playing around with higher volume, accumulation sets recently. If we’re sticking (primarily) with kettlebells, and our goal is body composition or acquiring more lean muscle, here are some routines for your consideration.

Routine 1

Day 1

Double Clean and Press x 20 minutes

Push up x 10 minutes

Day 2

Single Leg Deadlift x 20 minutes

Swing x 10 minutes

…

Routine 2

Day 1

Front squat x 20 minutes

non-stop Goblet lunges x 5 minutes

Day 2

Pull up (or bent over row) x 20 minutes

Kettlebell curl x 5 minutes

Explanation

Whichever you pick, train four days per week preferably on the schedule of Day 1, Day 2, Off, Day 1, Day 2, Off, Off.  If you want to focus on hypertrophy then use a weight you can move between 6 – 12 times but is within your 2 rep max of whatever rep scheme you choose. (So, if you opt for six reps, then use something around your 8 rep max). Given we’re accumulating, the goal is to grab as many high quality sets as possible in the allotted time. If strength if your primary interest, then same general recommendations, but opt for a rep range between 2 – 5 reps for each of the exercises. Of course, you could mix and match, but I don’t feel like spelling all the possible permutations of this. More coming soon on the podcast.

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Related Episode

New eBook: Introduction to Kettlebells – Just $1 on Amazon!

Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.

You can snag it here ==> https://amzn.to/2HgwJgO

Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.

Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.

While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.

Grab Introduction to Kettlebells
and get a FREE collection of kettlebell Complexes

Step 1) Click here ==> https://amzn.to/2ZfacXU to snag the book on Amazon for just $1.

Step 2) Read the book (shouldn’t take long, it’s only 30 pages), then — so long as you feel it’s worthy — please leave a 5-star review on Amazon to help spread the word. (Positive reviews really help introduce new people to the book, which is the whole reason I wrote this.)

Step 3) Email  a screenshot of that review to PatFlynn(at)ChroniclesOfStrength(dot)com with the subject line “review”, and we’ll send you a bonus collection kettlebell complexes to supplement the eBook, absolutely free.

Note: this bonus collection of workouts features some of my all time personal favorite complexes for burning maximum calories in minimum time. You’ll love to hate them. Promise.

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