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  1. #1
    Red Boar is offline Senior Member
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    Talking DeLorme method for pure hypertrophy with kettlebells?

    Comrades, I have great fun with my kettlebells!

    I really think kettlebells are extremely useful for muscle hypertrophy too if you train specifically for that, and those who think that pure fun and wiry strength are their only domain of expertize are wrong -- they are fun, they might help gaining only strength if that is your desire, but they are the most versatile training tool available and we can use them for gaining slabs of beef too...

    I think about making a kettlebell only hypertrophy program centered around the modified DeLorme method: something like floor press and snatches (I feel these are working legs, back and upper back big time), following the 50%-75%-100% method (24, 36 and 48kg kettlebells ).

    Is any possibility for such a scheme to really work "in the trench"?!
    Last edited by Red Boar; 01-10-2012 at 10:06 PM.

  2. #2
    Pavel Tsatsouline Guest

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    Com. Red Boar, the traditional sizes kit (16, 24, 32kg) lends itself to DeLorme and DeLorme inspired type programs very well.

  3. #3
    Emby is offline Senior Member
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    Pavel, Which KB exercises would you recommend for the delorme method out of interest?
    Two Quotes I live by:

    'We all must suffer one of two things - the pain of discipline or the pain of regret and dissapointment. Discipline weighs ounces while regret weighs pounds'

    'Look after you body, it's the only place you have to live'

    Jim Rohn

  4. #4
    Honsou is offline Senior Member
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    Between my 24kg, my chinning bar and pushups I turned into a BEEFCAKE!

    I always wanted to start workout and and spent hours researching this and that, then got fed up and started doing something, anything...

    I finished the RKC with the 24kg but burnt myself out, now I do intermittent training, one biggish workout followed by chins here and there, no idea why or what benefit but it makes me grow! I will probably do the RKC again properly this time since I can actually do a pull-up (I can remember the day I got it, hung their and couldnt move!).

    Once you worked out your new workout please share it with us!

    Honsou.

  5. #5
    Geoff Neupert Guest

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    Quote Originally Posted by Emby View Post
    Pavel, Which KB exercises would you recommend for the delorme method out of interest?
    Not Pavel but...

    I'd use the Double Clean and Press.

    If you can't use that, go with the 1 Arm Clean and Press.

  6. #6
    tigheguy is offline Senior Member
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    I am pretty sure a while back there was an article or something about someone using kettlebells with the Delome method. I am not positive but I am sure someone has more info about it. I am curious as well.

  7. #7
    Emby is offline Senior Member
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    Thanks Geoff! Much appreciated.

    I suppose Double clean and press and double front squats are a good combo for this.

    Martin
    Last edited by Emby; 01-12-2012 at 12:30 PM.
    Two Quotes I live by:

    'We all must suffer one of two things - the pain of discipline or the pain of regret and dissapointment. Discipline weighs ounces while regret weighs pounds'

    'Look after you body, it's the only place you have to live'

    Jim Rohn

  8. #8
    Geoff Neupert Guest

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    Quote Originally Posted by Emby View Post
    Thanks Geoff! Much appreciated.

    I suppose Double clean and press and double front squats are a good combo for this.

    Martin
    Martin - they "might be". Remember, the DeLorme protocol in "Beyond Bodybuilding" is a pull and a push. A C+P is also a pull and a push. Adding FSQs in there might be a bit much.

    You could alternate days between C+P and FSQs, but I'd probably just stick with the C+Ps. There's plenty of work to be had there. If you've never done this program with doubles before, it's challenging.

  9. #9
    AndrewR is offline Senior Member
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    The article you're thinking of is likely this one - http://www.dragondoor.com/the_delorm...ructorId=23200

    Geoff is right though - don't try to do too much. The simpler you keep this the more effort you can out in when it counts - on the 100% sets.

    A few of us did a C&J only cycle of it last year sometime. The only difference was we sued sets of 10 as the final step as jerks and cleans are both ballistic (see Pavel's Easy Tens article for some of the explanation as to why as well as return of the kettlebell). We started with sets of 5 and slowly worked up to 5 x 10/10/10 on the final weeks. Best result was one guy who weighed 72kg using db 28s yet pressed the 36 for a double after with no pressing for 6 weeks prior.

    I'd love to see what happens using it with bench and back squat.

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