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  1. #1
    hoihoi is offline Member
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    Default What is the best Kettlebell hypertrophy workout

    I own a set of 16 K, 24 K and 32 K. What is best hypertrophy workout i can do with them. Is it return of the kettlebell, Kettlebell muscle. 10x10 system, the bear system with C&J. The delorme in BB.

    I would like to hear your opinions. No gym only KB.

  2. #2
    speaker is offline Senior Member
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    how much experience do you have? are you driven by a specific goal or not? i am very partial to ETK and both PM and ROP. in fact, i like to mix PM and PTTP every two weeks and plan on starting to blend both PM's, new and old one, for two week phases.

    best of luck!

  3. #3
    KB/KM is offline Senior Member
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    Not sure there is a true "best"... For preset programs take a look at Return of the Kettlebell and Kettlebell Muscle.
    Aaron Pierson RKC / FMS
    [url]www.fundamentalstrengthllc.com[/url]

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  4. #4
    Yorkshirecomrade Guest

    Default

    Cycle them all and see which one you enjoy the most. What's the point in us giving an opinion if you find the program boring or useless for your lifestyle etc...?

    Plus, if you want pure hypertrophy, consider if kettlebells are the correct tool to get you there....


    Sent from my iPhone using Tapatalk

    Good physiques are not given. They are forged through time, effort, dedication and hard work.

  5. #5
    hoihoi is offline Member
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    What is PM?.

    My goal is to put on 5 kilo of muscle. I only have access to the kettlebells. I have been doing the ETK for around 12 weeks.

  6. #6
    DLS
    DLS is offline Senior Member
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    PM stands for the Program Minimum found in ETK (see the FAQ sticky thread at the beginning of this forums main page).
    Be well ... Lee.

  7. #7
    kbSagoo is offline Senior Member
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    Default

    Quote Originally Posted by speaker View Post
    ...blend both PM's, new and old one, for two week phases...
    What is the new and old PM? Are you referring to the PM in the "The Russian Kettlebell Challenge Book" vs the one in ETK?

  8. #8
    johnbeamon is offline Senior Member
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    I cannot overlook the fact that you have been "doing the ETK for around 12wks" but do not recognize the name of the program from the entire first half of the book. There's no sarcasm intended; I am 100% serious. This post is a veritable buffet of programs, matching your post history about DeLorme and ROTK and Bear and others. Toward your question, a great man once wrote "Everything works for about 6 weeks". If you do any mass-gaining program at sufficient intensity and commitment, it will work.

    KB are not the ideal implement for open-ended mass gain, and there may not even exist a "best" program. Without knowing what you currently lift or what you weigh, I'd recommend 2x3 sets 10-20 double-bell front squats at the end of whatever else you're doing, eating a lot more protein, and truly resting on actual days without exercise. That's points #3-5 on every mass program I've ever read.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
    [/SIZE][/SIZE]

  9. #9
    AriSuper is offline Senior Member
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    Stick to the basic template in ETK and work up your numbers, every few weeks back off a little then ramp up again, eat and sleep as John Beamon said and that's it. Getting big is simple all it needs is dedication and hard hard work.
    My honest suggestion would be - get a barbell - its much faster.

  10. #10
    WestKB is offline Member
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    Default

    A few posters have suggested getting a barbell for achieving muscle hypertrophy...
    Not the original poster here and I don't want to detract from the thread, but if I were to get a barbell would sort of program would be 'best' for muscle hypertrophy?

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