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Thread: KB for size

  1. #1
    Rob J is offline Junior Member
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    Default KB for size

    Hello,

    Could any of the forum members kindly advise me on a KB routine for size.There are so many around at this time and I am confused. I have always had a problem with putting size on (6ft 13st 8lbs, 45yrs).Any routines would be gratefully accepted. I have in the past had a lower back injury so have to be careful on certain exercises.
    Thank you.

  2. #2
    danfaz is offline Senior Member
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    For building mass, I believe double KB work is considered the best route. KB Muscle or RoTK.

  3. #3
    kodo kb is offline Senior Member
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    There's also the Fast Tens program which you can find here --> http://www.dragondoor.com/assets/1/1...winter2005.pdf

    If your lower back if still bothering you, I would wait until it completely healed before you do one of these programs. If it is something that has happened in the past, just make sure you are able to perform each rep safely. Don't go for an extra rep if you have any doubts you can do it in perfect form. Double KB exercises could have a high potential for injury if you are too fatigued.

    Cheers,
    Josh
    Last edited by kodo kb; 04-01-2011 at 01:24 PM.
    "I can't imagine how it WON'T work...save you not doing it." — Dan John

    "I never went to the gym to "work out". Rather I went to LEARN. The workout was incidental." — Dr. Ed Thomas

  4. #4
    David C. is offline Senior Member
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    1. Time under tension
    2. Protein and calorie intake
    3. Rest
    [URL]http://southernkettlebeller.blogspot.com/[/URL]

  5. #5
    mfbunch is offline Senior Member
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    Rob J,
    All good advice above and kettlebells will help you put on size. But, if you have no training base a program like Kettlebell Muscle or RotK, that use double kettlebells, is not for you. First master the techniques with a single kettlebell, build a good foundation, and then incorporate double kettlebell work. This will give you a good solid base so you get the most power transfer which equates to working more muscles for a longer period of time. Jump straight into double kettlebell work and you'll either get frustrated or injured. I recommend Enter the Kettlebell - spend some time on the break-in plan, more time on the Program Minimum, and once you have a good foundation, work towards the Rite of Passage goals. Then when you try one of the double-kettlebell programs, you'll be hefting more weight, with better technique. Hope that helps.

  6. #6
    fdnyceguy is offline Senior Member
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    Like most HKC and RKC (or anyone else who visits the Dragon Door Fourm), I would agree that 'Enter the Kettlebell' is an excellent introduction to kettlebell training. However, as size is Rob J's goal, I feel that 'Dynami - Kettlebells From the Center' would provide an equal, if not greater, benefit.

    With the exception of the Turkish Get-up, 'Dynami' provides instruction for the majority of basic kettlebell lifts, with single and double kettlebell variations. Coupled with 'Kalos Sthenos - Kettlebells From the Ground Up,' you have a wealth of kettlebell information, enabling you to achieve any strength and/or conditioning goals.

    With Gray Cook and Brett Jones' instruction, Jeff O'Connor's supplemental coaching, and a video to assist in transmitting the information, you would be challenged to find a better kettlebell resource than 'Dynami.'

  7. #7
    mfbunch is offline Senior Member
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    Good advice on Dynami and KBFTGU. After re-reading the OP, I'd agree with the recommendation as it sounds like he has some movement issues to clear up, and at 45 years old, is not the typical impetuous, aspiring body-builder who wants to get big simply because the other guys are doing it. So I'd recommend 1st KBFTGU to set the foundation for movement and clear up movement issues - you'll find that learning to use the glutes properly will do wonders for the lower back. DO NOT overlook the mobility drills, particularly hip and T-spine.

    Next I'd recommend Dynami to clear up any residual issues and establish a good, solid foundation for technique. Take your time on this - I dropped swings for 6 weeks or so and promise you will not be disappointed.

    Once you have a good, solid foundation of technique and movement, you can certainly follow the workouts in the book. However I'd also offer this: the drills will pattern and strengthen the movements, and you will have a very solid foundation built. Now re-enter ETK. I would recommend this because Dynami gives a solid foundation for movement. ETK gives a solid foundation for fitness. Achieve the ROP goals and you have a much stronger foundation for other protocols. I can go through Dynami and start following mass building protocols with a 26-53lb kettlebell (ranging from double kb exercises done in 5 x 5 format for example to kettlebell complexes with smaller kettlebells to get time under tension). Or I can build up to pressing 1/2 bodyweight - even though it may take me two more years to achieve, build some mass, but then follow the same 5 x 5 protocols or complexes with a much heavier weight since I would then be able to handle it. More weight under tension will in turn lead to greater gains in size.

  8. #8
    Rob J is offline Junior Member
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    Many thanks

  9. #9
    Rob J is offline Junior Member
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    Many thanks for your excellent advice

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