There was a intriguing research study I ran across about a decade ago that supported what I was observing with my athletes back in the late 90s and with my post-rehab clients since then.
In 2015, Dr. Brad Schoenfeld and his colleagues revealed that “Low Load” (LL) training of 3 sets of 25-35 reps produced similar muscle thickness as “High Load” (HL) training of 3 sets of 8-12 reps.
So that’s the first and very challenging way -
[1] Perform 3 sets of 25-35 reps per exercise - approaching failure.
Incidentally, I tested this out back around 2010-11 with Double Clean + Presses with a pair of 16s for a training cycle.
It was very painful . (I personally HATE high reps - LOL.)
Yet, I experienced significant growth, until I didn’t, which took about 3 weeks.
Then it tapered off and I started to gain fat - probably because I’m not “wired” for that style of training and my cortisol levels increased dramatically.
But if you trend toward endurance or like that style of training, it might work really well for you.
Incidentally, Dr. Schoenfeld reported a 16% increase in upper body muscular endurance using the LL protocol.
The second method is equally tough, but decidedly less monotonous.
(I have a hard time counting past 5, let alone to 35!)
[2] Kettlebell Complexes.
In case you haven’t heard of these, they're actually pretty exceptional at building muscle when you get the programming right .
In fact, I even authored a book on it -
(Sorry, it’s no longer in print.)
So, in case you don’t know what a complex is, or need a refresher…
A Complex is a series of compound (multi-joint) exercises executed sequentially with the same weight - in this case a kettlebell - and without rest. All the reps for one exercise are finished before moving on to the next exercise in the sequence.
Here’s an illustration:
Swing x 5, read more followed immediately by…
Clean x 5, followed immediately by…
Press x 5, then take a rest.
It’s written :
Swing x 5
Clean x 5
Press x 5
A kettlebell complex in this case is a complex performed using a kettlebell. Or better yet - two kettlebells. (My favorite!)
Let’s not mix this with a “Chain,” or what the IG’ers call a “Flow” - which is related.
A Chain (I refuse to call it a “Flow”): A series of compound exercises executed sequentially with the same kettlebell in which each exercise is done once before the sequence is started again. Each time the sequence is performed is considered one repetition.
So it looks like this:
Swing x 1, followed immediately by…
Clean x 1, immediately followed by…
Press x 1, then start back at the Swing, until you’ve completed the prescribed number of reps. (For example, 5x through = 5 reps.)
It’s noted like this:
(Swing + Clean + Press) x 5
I first learned about complexes as a greenhorn college strength & conditioning coach in 1997 at Rutgers University.
Someone had left a Muscle & Fitness magazine on my desk and I skimmed it during one of my breaks between teams. In it, I found an article by Romanian Strength Coach Emeritus, Istvan “Steve” Javorek on barbell complexes.
They were very similar the warm ups I was introduced to as an Olympic Weightlifter back in 1995, but I’d never thought of them for anything past the warm up.
This changed my perspective and I immediately tested Javorek Barbell Complex #1 with several of the guys on the wrestling team. They of course immediately enjoyed them.
And I’ve been incorporating them in some way shape or form, either with dumbbells or kettlebells with my clients, or kettlebells and barbells with myself.
But just how well do complexes work for building muscle?
Well, it is determined by the complex and how it’s put together.
The complexes inside Kettlebell Muscle have generated up to a pound a week over a the 12-week cycle.
Again, the “secret” is how you arrange them, including the exercises.
Recall from our last video that 3 of the best muscle-building kettlebell exercises are:
1- The Double Military Press
2- The Double Push Press
3- The Double Front Squat
So, if you make your own complex, make sure you add at least one or more of those.
Final thought about complexes:
If you’ve never done them, make sure you:
[a] Are familiar with your KB exercises that you include - don’t “learn on the fly”
[b] Be conscious of the fatigue - it builds up quickly if you use higher reps per set
[c] Start cautiously and use a break-in period - either lower reps per exercise or longer rests between complexes - or both.
If you want to skip the “trial and error” of designing your own KB complexes, feel free to try Kettlebell HARD!, which uses the same approach as Kettlebell Muscle.
What you’ll discover is that not only will these KB complexes add muscle with your “lighter” kettlebells, they’ll also improve your conditioning levels and burn some body fat in the process.