How To Build Muscle Size With Kettlebells – Part 2

In the first part of this series, we explored some simple set X rep routines to help you gain muscle size with kettlebells.

But this is only one way to make size gains. The other is through kettlebell complexes.

What Is a “Complex”?

A complex is simply a series of exercises strung together, without setting the kettlebell down. For instance:

• Kettlebell clean into a kettlebell front squat

Clean it, then squat it! And there you go…a complex!

What Are The Benefits Of Complexes?

The advantage of complexes comes from never putting the weight down.

For whatever magical reason, this increases the stress placed on your body–you are never truly “resting”. Not only does this increase your endurance training, but your muscles are taxed more “fully”. Your body is under constant duress! And if you are trying to gain weight, this is good!

Complexes are also very easy to “make up”. You literally just string a few movements together, and go to it. For example:

• Clean + Press
• Clean + Press + Front Squat
• Clean + Press + Front Squat + Push Press
• Snatch + Overhead Squat
• Snatch + Overhead Squat + Press
• Snatch + Press + Front Squat

And you can make it REALLY painful (and really PRODUCTIVE) by doing these movements with TWO kettlebells.

So,

A sample beginner’s Complex Routine:

Looking for a good routine to get started with Kettlebell complexes? Check this out!

Monday

• Snatch + Front Squat: 3 sets of 8 reps
• Clean + Press: 3 sets of 8 reps
• Pull ups
• Ab work

Wednesday

• Snatch + Press + Front Squat: 3 sets of 8 reps
• Double kettlebell Cleans: 3 sets of 8 reps
• Pull Ups

Friday

• Snatch: 3 sets of 8 reps
• Clean + Front Squat + Press: 5 sets of 5 reps
• Pull Ups
• Ab work

Rest 60-120 seconds between sets!

How To Make Your Own Complexes, Simply & Easily …

And this is just a sample …

All you want to make sure you do is have your bases covered:

Upper body, lower body, a press, an explosive movement, a pull, and ab work.

As you get more advanced, increase the weight! Add more sets and reps! Lower your rest periods! Add in movements to the complexes! Add another kettlebell!

It’s really not as hard as you might think–this is the beauty of complexes.