Kettlebells and Bodybuilding!
The myth that kettlebells can’t build muscle is just that, a myth. If used correctly, they are a great tool to build dense functional muscle. I am often asked; how do you pack on muscle when most of your training consists of kettlebell movements that are low rep and heavy weight? The fundamentals of increasing muscle mass begin with strength, which in general strength is muscle. If you don't have a solid base of strength, then your hypertrophy program will not be as effective. In turn, you will not be as efficient at building muscle if you are weak. This means incorporating heavy weight and low reps into your training program is a must.
The hypertrophy range is typically between 6-12 reps per set. Now let me ask you this, if you don’t have a solid base of strength and you are performing 6-12 presses or squats with super lightweight, how efficient do you think your progress will be? If you are new to working out, you may notice some results but eventually you will reach a plateau. The ultimate goal should be to increase strength, so you can maximize the amount of weight you are using when training at higher rep sets.
When I was training for bodybuilding, there were a few different approaches that I took. Most of my training consisted of low rep/heavy weight sets, followed by high rep/low weight sets. You could also alternate heavy/ low rep sets with lighter weight/ higher rep sets. For example: Monday and Friday light/high rep front squats and Wednesday heavy/low rep front squats. There are several ways to build muscle and every body type responds differently to load and volume, but the most efficient way is to have a solid base of real strength.
Here are a few principles you should include in your program, if you are serious about gaining quality muscle.
heavy/lower rep sets
light/high rep sets
And big lift exercises like deadlifts, presses, and squats.
Below I have included a few examples of the workouts that I did to prepare for my bodybuilding competition.
Monday: Double Kettlebell complex 32kg
A1) Clean + Press: 3-5
Front Squat: 5
Rack Walk :30
Renegade rows: 5/5
x 3 rounds rest 1-2 min in between sets
A2) Double military press: 8
Racked lunges: 8 reps per leg
Rack walk :30
Pull-ups: 5
x 3 rest 1 min between sets (Double 24kg bells)
Wednesday:
A1) Deadlifts Heavy: 3-5
Bent over row (barbell): 12
x 3 sets rest 1-2 min between sets
A2) Heavy Swings: 10 reps (48kg)
Pull-ups: 8
x3 sets rest 1-2 min in between sets
A3) Heavy start stop swings: 5
Bent over rows: 10/10
Farmer walk: 1min
x 4 rounds
Friday:
A1) Heavy front squats: 3-5 reps
Dumbbell Chest press: 8
push-ups: 15
x4 rounds
A2) Front squats (light) 8 (*EMOM) 5 min
A3) Snatches (medium): 10/10
Single bell military press: 8/8
x2-3 rounds rest :30 rest between sets
Tuesdays and Thursdays would be accessory exercises, where I would choose movements that were less taxing on the nervous system.
* EMOM=Every minute on the minute
