There was a intriguing research study I encountered 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 tough 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 intense . (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 fatten up - probably because I’m not “wired” for that style of training and check here my cortisol levels increased dramatically.
But if you lean towards endurance or like that style of training, it might be ideal 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 mind-numbing .
(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 effective at building muscle when you get the programming right .
In fact, I even wrote 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 performed sequentially with the same weight - in this case a kettlebell - and without rest. All the reps for one exercise are completed before moving on to the next exercise in the sequence.
Here’s an illustration:
Swing x 5, followed immediately by…
Clean x 5, followed immediately by…
Press x 5, then rest.
It’s noted :
Swing x 5
Clean x 5
Press x 5
A kettlebell complex then is a complex executed 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 somewhat alike .
A Chain (I refuse to call it a “Flow”): A series of compound exercises done sequentially with the same kettlebell in which each exercise is executed 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 return to the Swing until the prescribed reps are done. (For example, 5x through = 5 reps.)
It’s displayed 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 close to the warm ups I was familiar with as an Olympic Weightlifter back in 1995, but I’d never thought of them for anything past the warm up.
This opened a whole new world to me 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 using 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 function for gaining muscle?
Well, it depends on the complex and how it’s designed .
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 put them together , 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 create your own complex, make sure you add at least one or more of those.
Final advice 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 mindful of the fatigue - it builds up quickly if you use higher reps per set
[c] Start gradually 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 check out Kettlebell HARD!, which uses the same methodology as Kettlebell Muscle.
What you’ll learn is that not only will these KB complexes add muscle with your “lighter” kettlebells, they’ll also boost your conditioning levels and strip off some body fat in the process.