Whatta yall think on this? Can kettlebells build mass like regular free weights? Certainly seem better for functional strength, aside from doing a lotta olympic lifts all the time..
Kettlebells vs traditional barbell/dumbell lifts
- Thread starter Forgetful Coyote
- Start date
Hi mate,
i cycle my training with a core of deadlifts (1.5x body weight for 5 reps for 3 to 5 sets). I will do 12-18 weeks of only lifting, 6-8 weeks of kbells (simple and sinister program), 17 weeks of Scott sonnons downrange density program with lighter kbell snatches for higher reps and some clubbell work thrown in, warrior yoga (still with my deadlifts) and that's my year. I accompany it with weekend hikes/ hunts and that keeps me moving ok and operationally good to go at 50 years old this year. I do not loos mass throughout the year. Have previously, in my early 40's used heavy kettle bells (eg 48kgs for swings to build mass and it worked). Hope this helps.
i cycle my training with a core of deadlifts (1.5x body weight for 5 reps for 3 to 5 sets). I will do 12-18 weeks of only lifting, 6-8 weeks of kbells (simple and sinister program), 17 weeks of Scott sonnons downrange density program with lighter kbell snatches for higher reps and some clubbell work thrown in, warrior yoga (still with my deadlifts) and that's my year. I accompany it with weekend hikes/ hunts and that keeps me moving ok and operationally good to go at 50 years old this year. I do not loos mass throughout the year. Have previously, in my early 40's used heavy kettle bells (eg 48kgs for swings to build mass and it worked). Hope this helps.
I personally don't believe you are going to be able to gain the same amount of strength and mass using kettlebells over barbells. For functional strength they are great. You can certainly build both strength and mass with only kettlebells but I don't think it's optimal.
I got into KB's in the mid-90's thanks to being able to do some Sambo training in Russia. KB's are not going to be good for building mass like lifting will. You will however get some gains, but more in the lines of muscular density as opposed to size. Meaning, ever seen those guys who look bigger than they really are? It's really their muscular fiber cross sections are so thick, they look huge. And make no mistake, their strength is through the roof.
KB's are amazing for functional strength, anaerobic endurance, muscle density, and not to forget, injury recovery. Supplement KB workouts with squats and dead lifts, and you will be a machine. I'm primarily a martial arts guy, and I use KB's as a mainstay, supplemented with the lifts that I mentioned.
If you want to get crazy strong and flexible, check out Bulgarian Bags. OMG... These things are evil. But they're probably the best piece of strength equipment I have ever used and purchased. I'm a big guy on the small end of the big guy scale (6', 220'ish) in good shape. I thought that I could handle a 34lb Bulgarian Bag... I lasted less than two minutes doing the most basic swings with it. So much so, I lost my grip, it launched, and put a hole in my wall. Ego checked... Ordered the 24lb bag which still kicks my ass.
My home gym has kb's, Bulgarian Bags, several mace's, steel Indian Clubs, gymnastic rings, and parrallets. I went this route about 5 years ago. And at 46, I have never, ever been in better shape. I'm in better shape now, than when I was an active duty Army grunt with a high op-tempo. I train because I'm a lifelong martial artist (35 years this September 2nd). I teach Brazilian Jiu-jitsu and Muay Thai. Which means I fight for real, at least 3-4 times per week, against younger and stronger opponents. This style of training is the leg up that never fails.
KB's are amazing for functional strength, anaerobic endurance, muscle density, and not to forget, injury recovery. Supplement KB workouts with squats and dead lifts, and you will be a machine. I'm primarily a martial arts guy, and I use KB's as a mainstay, supplemented with the lifts that I mentioned.
If you want to get crazy strong and flexible, check out Bulgarian Bags. OMG... These things are evil. But they're probably the best piece of strength equipment I have ever used and purchased. I'm a big guy on the small end of the big guy scale (6', 220'ish) in good shape. I thought that I could handle a 34lb Bulgarian Bag... I lasted less than two minutes doing the most basic swings with it. So much so, I lost my grip, it launched, and put a hole in my wall. Ego checked... Ordered the 24lb bag which still kicks my ass.
My home gym has kb's, Bulgarian Bags, several mace's, steel Indian Clubs, gymnastic rings, and parrallets. I went this route about 5 years ago. And at 46, I have never, ever been in better shape. I'm in better shape now, than when I was an active duty Army grunt with a high op-tempo. I train because I'm a lifelong martial artist (35 years this September 2nd). I teach Brazilian Jiu-jitsu and Muay Thai. Which means I fight for real, at least 3-4 times per week, against younger and stronger opponents. This style of training is the leg up that never fails.
KB's are great for overall conditioning, i.e. cardiovascular and muscle endurance but not if you want to build mass or strength (unless you're weak to begin with). Want to build mass? Do what the bodybuilders do. Want to get stronger? Do what the power and oly lifters do. Want to be well rounded? Use the barbell to squat, deadlift, bench and overhead press, supplement that with a lot of bodyweight work (pull ups, push ups, dips, various ab work and single leg work, you can push these hard and still recover well), and then use your kettlebell for cardiovascular conditioning. Now you'll be strong and be able to express that strength as needed without dying from gassing out.
(background: formerly on Univ of Tennessee's strength staff before I moved to L.E. field. Long story)
(background: formerly on Univ of Tennessee's strength staff before I moved to L.E. field. Long story)
