People are always asking me how to train with kettlebells in order to lose weight and build muscle so today I am answering a reader's question on this subject. Also, if you have your own opinion, feel free to leave it in the comments section.
Early this July a reader of mine, Kyle, left a new comment on my post " Transitioning from Split Training to Full Body by ... ": Nathan, first of all, thanks for sharing your kettlebell training routines and explaining how to incorporate other types of body weight exercises along with it. I've really learned a lot just from reading your blogs. Quick history on myself, I have an ectomorphic type body style, and I've been weight training on and off for a few years. I was in Iraq for 6 months last year and started doing Rippetoe's 3x5 , but I quit when I got back so I could do more running and mountain biking. I purchased a kettlebell a few months ago, and have been doing a lot of swings and snatches lately. I'd like to put together a program incorporating full body workouts like the ones you described in this blog, along with kettlebell training, running, and mountain biking. My fear is I could start over training if I'm not careful. If you could help me come up with a basic routine to follow, I would greatly appreciate it. If you need more information, please let me know. Thank you
Kyle's question is pretty common so I felt it was a good one to attempt to answer. Of course I could use more information, but I will take a stab at it. For those of you who don't know, Rippetoe's 3x5 routine is a basic but effective strength and power routine.
Wkout A:
3x5 Squat
3x5 Bench
1x5 Deadlifts
2x8 Dips
Wkout B:
3x5 Squats
3x5 Standing press
3x5 Bent over rows
2x8 Chin-ups
Done 3x a week, rotating A and B.
What Kyle is asking here is how do I do a full body routine such as Rippetoe's , do kettlebell workouts, run and mountain bike all together in a workout routine without over training . Well the answer is you can, but you will suck at all of them! Even if you have enough time to train 2 times per day six times AND recover properly, which is unlikely , you will still suck at them all. The body can a OK at a lot of things or great at a few, but not great at everything.
The first important decision for Kyle to make (and this probably applies to all of you) is to figure out what the heck he is training for? Is it to improve at a certain sport, to lose weight, to build muscle, or just for the fun of being active? Once you have a focus, then it is easy to prioritize. Unless Kyle really loves running or has to be good at it, I would drop the jogging right away. It does nothing for the physique and will lower testosterone, decrease speed and explosiveness and increase the risk of injury . Kyle mentioned he is ectomorphic , which means skinny, lanky and/or has a smaller frame. I am guessing he is pretty lean and does not gain weight easily.
If you want to be strong and lean, do weight training 3x week, lift a kettlebell about 2x week, and go mountain biking when you feel like it. I promise you if your weight training and kettlebell sessions are hard you will lose fat and build muscle. Just eat a ton of protein and get lot's of sleep. You could add some cardio , but it would be best to do HIIT training (sprints) instead of steady state cardio . Don't believe me? Look at a sprinter then look at a marathon runner, who looks better?
If you want to be "fit" whatever that means, do kettlebells three times a week, lift weights 2 times per week and do some cardio when you feel like. Do not EVER sacrifice strength training for cardio unless you want to look like a cardio dweeb.
The biggest factor for success for a high energy ectomorphic like Kyle from training is to put your energy where the results will be, and that is with heavy weights. Focus the training on weights and kettlebells and you will gain muscle as long as you push to increase the poundages .
Believe it or not, diet is where a guy like Kyle will be able to create the best gains possible for himself. I would recommend reading Dr. John Berardi's work. He was a scrawny ectomorph and now is a really built guy with a PHD in nutritional science. He has written a lot for people just like Kyle on how to eat to get big and strong without getting fat and unathletic .
I hope that answers your question Kyle, sorry I couldn't write a program for you, I would have to know a lot more and besides, you need a true focus first!
What Kyle is asking here is how do I do a full body routine such as Rippetoe's , do kettlebell workouts, run and mountain bike all together in a workout routine without over training . Well the answer is you can, but you will suck at all of them! Even if you have enough time to train 2 times per day six times AND recover properly, which is unlikely , you will still suck at them all. The body can a OK at a lot of things or great at a few, but not great at everything.
The first important decision for Kyle to make (and this probably applies to all of you) is to figure out what the heck he is training for? Is it to improve at a certain sport, to lose weight, to build muscle, or just for the fun of being active? Once you have a focus, then it is easy to prioritize. Unless Kyle really loves running or has to be good at it, I would drop the jogging right away. It does nothing for the physique and will lower testosterone, decrease speed and explosiveness and increase the risk of injury . Kyle mentioned he is ectomorphic , which means skinny, lanky and/or has a smaller frame. I am guessing he is pretty lean and does not gain weight easily.
If you want to be strong and lean, do weight training 3x week, lift a kettlebell about 2x week, and go mountain biking when you feel like it. I promise you if your weight training and kettlebell sessions are hard you will lose fat and build muscle. Just eat a ton of protein and get lot's of sleep. You could add some cardio , but it would be best to do HIIT training (sprints) instead of steady state cardio . Don't believe me? Look at a sprinter then look at a marathon runner, who looks better?
If you want to be "fit" whatever that means, do kettlebells three times a week, lift weights 2 times per week and do some cardio when you feel like. Do not EVER sacrifice strength training for cardio unless you want to look like a cardio dweeb.
The biggest factor for success for a high energy ectomorphic like Kyle from training is to put your energy where the results will be, and that is with heavy weights. Focus the training on weights and kettlebells and you will gain muscle as long as you push to increase the poundages .
Believe it or not, diet is where a guy like Kyle will be able to create the best gains possible for himself. I would recommend reading Dr. John Berardi's work. He was a scrawny ectomorph and now is a really built guy with a PHD in nutritional science. He has written a lot for people just like Kyle on how to eat to get big and strong without getting fat and unathletic .
I hope that answers your question Kyle, sorry I couldn't write a program for you, I would have to know a lot more and besides, you need a true focus first!
http://youtube.com/watch?v=ALibjVx4CXs