How To Build Muscle Size With Kettlebells – Part 1

Build Muscle With Kettlebells? Yes!

Kettlebells seem to be  used for just about everything nowadays …

Fat loss, strength gain, endurance, sport specific training, accessory work, and so forth. But for whatever reason, they are never thought to be good for mass gain.

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 …

1. Double kettlebell overhead press – 5 sets of 5 reps, 30-90 seconds rest between sets
2. Double kettlebell front squats – 5 sets of 5 reps, 30-90 seconds rest between sets
3. Double kettlebell rows – 5 sets of 5 reps, 30-90 seconds rest between sets
4. 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.

What To Do If You Have Lighter Kettlebells …

If you find that the weight gets too easy, you have three options:

• Decrease rest further (no less than 30 seconds however)
• Increase amount of sets
• Increase reps

Once you increase reps, keep awareness that the training effect is less strength focused and more hypertrophy. 5 reps is the magic number for strength and size, but as always, you can adjust it toward your goals.

But this is only one way to make size gains. The other is through kettlebell complexes. Stay tuned for part 2 of this series for that!