To summarize, the keys to building an effective kettlebell program for size and strength is to
focus on compound exercises and balanced development.
I spent far too much time on machines and isolation exercises and far too little time
on compound exercises like the deadlift and barbell row.
Personally, I believe that the most effective repetition range for building muscle is 5 to 8,
especially on compound exercises like the squat, deadlift, leg press, bench press etc..
For a full - body strength training program, the most optimal frequency would be 3 days a week, with each training session focusing
primarily on compound exercises, like deadlifts, squats, bench presses, overhead presses, chin - ups / pull - ups, rows etc., and ending it with about 10 - minute high - intensity «finisher».
For example, you'll be able to increase the
weight on compound exercise more frequently than on isolation exercises, while your genetic make - up, training experience and form and technique will determine the speed of progress for different muscle groups.
For example, you can use low
TUT on compound exercises and high TUT on isolation moves during a single workout, or you can use sets with extended TUT on light - load days.
There's a lot of debate about whether or not out you should «lock out»
on compound exercises such as bench press and tricep press.
I find exactly the same when I focus a
lot on compound exercises too and do forget the arms, I hope my arms get a benefit from the other exercises like bench press, military press and pushups.
If your muscles are tight you should include dynamic stretching and / or myofascial release to your warm up routines after cardio prior to resistance training in order to increase your range of
movement on compound exercises.
Whilst I agree you should definitely focus most of your
energy on compound exercises, I find that towards the end of my workout I don't have the strength to carry on doing heavy compound exercises but still have a bit of strength left over to do some lighter isolation exercises.
Option number 2: train for a few years focusing
solely on compound exercises till you reach maximum natural size of major muscle groups; then switch your attention to isolation exercises (reduce the volume of compound movements but do not dismiss them).
This is where progressive overload must become the focus of your training if you want to keep your muscles growing, and, as you know, the best way to do that is to add weight to the bar over time, and
especially on compound exercises like the squat, deadlift, and bench press.
Focus on compound exercises like the squat, deadlift, bench press, and military press, because they elicit larger hormonal responses than isolation exercises.
That's why instead of settling for those biceps curls and beefing up your calf raises you need to focus
on compound exercises.
That was what made a huge difference to me — lifting quite heavy weights 3 times per week at the gym, focusing
on compound exercises, which I will take you through in the freebie that I've created for you.
For best results, focus
on compound exercises that target multiple, large muscle groups.
3 Day Split Muscle Building Workout A standard 3 day workout routine that focuses
on compound exercises, calisthenics and split routine.
Dumbbell curls are nice but if you want to add some serious muscle quickly you should focus
on compound exercises to get that done.
I'm going to focus
on compound exercises.
A standard 3 day workout routine that focuses
on compound exercises, calisthenics and split routine.