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Effective kettlebell routine

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- Tue, 11 Apr 2017 09:55:50 EST aoTH048U No.94082
File: 1491918950185.jpg -(23371B / 22.82KB, 280x400) Thumbnail displayed, click image for full size. Effective kettlebell routine
Hey guys so I bought a kettlebell not so long ago and have been using it about 3 times a week. I would like to do more, but drinking & drugs plus the ensuing hangover often gets in the way.

Anyways I'd like to build muscle all over, particularly the pecs, abs and arms but as I say I'd like a balanced muscle build. I've been doing some guys work out on Youtube but I'd like to hear what you guys think are the most effective kettlebell exercises and how many reps, how often, etc I should do to build muscle.

I have a small belly (all dat beer) but I'm not fat or even chubby, would love to turn it into a 6 pack. I eat quite a lot of food as I have a huge appetite and also constantly have the munchies so I don't think calorie intake is an issue. I'm not looking to get super ripped, but something like pic related would be sweet.

Thanks!
>>
Martin Fanshaw - Tue, 11 Apr 2017 21:01:18 EST jf7oW54O No.94083 Reply
>>94082
The only thing they are good for is flapping your arms like a bird. Gets a hard to hit muscle group. Otherwise, bench press, pullups, and curls. Kettle bells suck and are trendy trash. Save your money and spend it on food or protein
>>
Polly Mattingstog - Wed, 12 Apr 2017 05:57:38 EST aoTH048U No.94085 Reply
>>94083
Wow what a helpful, informative and insightful post A+ would recommend to friends.
>>
Phoebe Heddlefet - Wed, 12 Apr 2017 20:11:27 EST jf7oW54O No.94088 Reply
>>94085
Why thank you. I take my physical and mental state very seriously
>>
Samuel Binkinchuck - Thu, 13 Apr 2017 00:43:41 EST 7x16C/ow No.94089 Reply
>>94082

weight loss comes from diet

a kettle bell at X weight will lose it;s effect after lifting 15 reps for 5 sets.

Once you reach there youde need to buy another and a heavier one.
>>
John Hacklenotch - Thu, 13 Apr 2017 05:38:42 EST aoTH048U No.94093 Reply
>>94089
I'm not exactly trying to lose weight, rather the opposite...
>>
Hedda Grimwill - Thu, 13 Apr 2017 20:44:21 EST 7x16C/ow No.94094 Reply
>>94093
then the volume and stimulus from anything, dumbbell of KB at X weight, you will need more stimulus to gain weight, I.E heavier weights. So I am saying it can take oyu far, but with proper diet and programming you will outgrow it very quickly
>>
Hedda Grimwill - Fri, 14 Apr 2017 04:27:11 EST 7x16C/ow No.94096 Reply
>>94095
a gym membership or buying a barbell system

it is the easiest way to increase stimulus

for now

5 sumo deadlift 5xX
pull up 5xX
KB swing 5xA lot
KB row 5xX
KB calf extension 5x a lot



KB bench 5xX
KB OHP 5xX
KB tricep extension behind head

KB squat 5xX
KB lunge 5xX
KB traditional deadlift 5xX
KB calf extension 5x a lot

KB cleans 5xX
KB front raise 5xX
KB rear delt fly 5xX
Dips 5xX

X = as many reps needed to reach failure within another 5 reps

finish the rep #, and think to yourself, wow, I can only do 5 more. then stop.

if X > 15-20, you have out grown that weight.
>>
Eugene Duckson - Fri, 14 Apr 2017 08:21:50 EST aoTH048U No.94100 Reply
>>94096
Ok, thanks. I looked into a barbell but I don't really have €50 at the moment and won't in the near future. However my housemate is getting gym membership soon and said that he's allowed to bring 1 person with him every time he goes so hopefully I'll be using that soon.

So do you recommend doing all those exercises in one session? 3-4 times a week?
>>
John Blunningforth - Sat, 15 Apr 2017 00:56:34 EST 7x16C/ow No.94102 Reply
>>94100
each spacing is a day

rest a day in between

im being short, so ask more questions,

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