Kettlebell Workout Plan especially for Mass and Strength

[Germa]

Hallo,
So so think this plan is good for adding mass and strength with kettlebells?
My Training before was more barbell work in the Gym, calisthenics and just a bit kettlebell. But i fell in love with the bells and want to so them more. I have one 16kg bell, two 28kg, 32kg, 36kg, 40kg, 44kg. Here is my routine:



WARM UP:
Mobility
Swings
Windmill
Bottom up Press


POWER: 2 sets of 2-6reps
One arm Clean and Push Press


Strength: 2 Sets of 2-6 reps
One arm Pushup
Or
One arm Press


MASS: 2 Sets of 6-15 reps
Double Clean and Press
Double Frontsquat
Double Clean and Thruster


PUMP: 2 Sets Amrap
Kettlebellcrushgrippushup
Kettlebellrow


FREESTYLE(Technique work, farmers walks, snatches, swings, gobletsquat....or nothing, just what i want to do that day)

One day Training, the other day mobility and so on. Every day 1 to 3 hours walking with my dog.

 

[pet']

Hello,

Did you try the Armor Building Complex ?

Kind regards,

Pet'

 

[Steve Freides]

@Germa, welcome to the StrongFirst Forum.

Forging a New Path to “Functional” Hypertrophy | StrongFirst

For muscles that are as strong as they look: a unique hypertrophy program that avoids the common pitfalls of traditional mass-building programs.

www.strongfirst.com

Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst

Restricted gym access or limited equipment doesn't have to put brakes on staying strong. Here's a strength plan for anywhere.

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Getting Brutally Strong with Double Kettlebell in Kettlebell STRONG! | StrongFirst

You, a pair of kettlebells, and one expertly executed exercise: the Clean and Press. Minimalism at its finest that delivers.

www.strongfirst.com

“Dry Fighting Weight”: Fat Loss Through Strength | StrongFirst

Let's look to both science and weightlifters to see to do for fat loss. May you reach your target weight without the dishonor of dieting and aerobics!

www.strongfirst.com

Confessions From a Recovering Bodybuilder | StrongFirst

It's hard to admit I'm a recovering bodybuilder. Here's what my training used to look like, plus what it is now that I train my body as a complete system.

www.strongfirst.com

My Journey to the Beast: Pressing a 48kg Kettlebell | StrongFirst

To press a lot, you must press a lot. One man's patient quest to press the Beast by combining building and peaking phases—accumulation and intensification.

www.strongfirst.com

and I'm sure there are more.

-S-

 

[Maine-ah KB]

hi @Germa Your program looks okay from a general program, but for mass it seems to be a fairly low volume. my suggestion would be to squat a lot, like a lot, a lot. get some presses and Pullups.

I have to admit that I often judge hypertrophy programs by the amount of squats, but I think their that important.

 

[LJCC]

it seems like you're perhaps trying to ride 2-3 horses with one arse..??

build a plan around the basic movements, lifting a weight that falls in your 6-12rm region, and build volume progressively.

You'll get stronger from pretty much any Hypertrophy based KB plan, just as you'll build 'some' mass from any Strength based KB plan, so to throw in 'power' and 'pump' sets seems a little unnecessary.

The links above are some excellent plans- you have some great choices in KBs, so i'd commit 3-6 months to some Strongfirst based plans and then re assess afterwards.

 

[Steve Freides]

it seems like you're perhaps trying to ride 2-3 horses with one arse..?

Love this.

-S-

 

[Alexander Halford]

LJCC said:
it seems like you're perhaps trying to ride 2-3 horses with one arse..?

Love this.

Unless you're Kardashian, then you can.

 

[LJCC]

Unless you're Kardashian, then you can.

if only it was all real, her Swings would be epic!!!

 

[Sauli]

@Germa
For me quick and the dead snatches and some pushups worked very well actually. And Rite of passage was another great program for size&strength..
I guess that @Fabio Zonin 's new program build also muscle very well If you choose double press, front squat and chin ups. I'm sure it will actually.
Dry fighting weight was also nice program. Pick one of those and you will gain some muscle.

 

[Xene]

Hallo,
So so think this plan is good for adding mass and strength with kettlebells?
My Training before was more barbell work in the Gym, calisthenics and just a bit kettlebell. But i fell in love with the bells and want to so them more. I have one 16kg bell, two 28kg, 32kg, 36kg, 40kg, 44kg. Here is my routine:



WARM UP:
Mobility
Swings
Windmill
Bottom up Press


POWER: 2 sets of 2-6reps
One arm Clean and Push Press


Strength: 2 Sets of 2-6 reps
One arm Pushup
Or
One arm Press


MASS: 2 Sets of 6-15 reps
Double Clean and Press
Double Frontsquat
Double Clean and Thruster


PUMP: 2 Sets Amrap
Kettlebellcrushgrippushup
Kettlebellrow


FREESTYLE(Technique work, farmers walks, snatches, swings, gobletsquat....or nothing, just what i want to do that day)

One day Training, the other day mobility and so on. Every day 1 to 3 hours walking with my dog.

Why don't you just do Kettlebell Strong! ? There you have it concentrated, approved, tested, done before...