Are you looking to add on some muscle?
For anyone wanting to learn how to bulk up fast, this post will discuss a simple plan of attack that is exclusively for kettlebell routines, so you can get to the size of your dreams right from home.
If you’ve never ventured far from your beloved barbell and dumbbells, the power of Russian kettlebells can be addicting. Kettlebells are a staple of a well-rounded home gym. Trust me! But the results you’ll see are what will keep you coming back for more.
Aim Your Kettlebell Routines at Promoting Mass
Most kb exercises are compound exercises, which activate multiple muscles at the same time. But don’t worry, you can also apply isolation moves if you need to concentrate on certain muscle weak spots. The workout setup I’ve found success with is to hit the Chest, Shoulders and Triceps on one day (Workout A), and then finish off the week with the Back, Biceps and Legs (Workout B) on a separate day.
For someone wanting to know how to bulk up fast, I suggest giving this method a try.
It’s important to allow for at least a days rest in between these workouts. It’s easy to accidentally over train certain muscles with compound exercises. To fix this, working out with splits can comfortably allow the right amount of rest and recovery to the muscles when needed.
Workout A – Chest, Shoulders and Triceps
#1 -Alternating Incline Press
I enjoy this particular exercise to hit the chest. I have a preference for targeting the upper chest, so I opt to use my weight bench set in the incline position.
#2 – Turkish Get-Ups
For building up my shoulders I like to add in the TGUs. The reps aren’t as important as your time under tension. So this is what I always aim for.
The video below illustrates a great approach to increase the amount of weight to your kettlebell exercises.
#3 – Tricep Extensions
This is an isolation exercise to punish the triceps. One of the reasons I like this specific move is the fact that it puts less pressure on the the elbow and shoulder joints. That means your less likely to incur an injury.
Workout B – Back, Biceps and Legs
#1 – Renegade Rows
In my opinion this is definitely an exercise you should familiarize yourself with. If you’re looking for an effective option to work the lats, and biceps, this is the one.
#2 – Goblet SquatsI’m a huge fan of the goblet squats. They offer a great source of leg muscle activation, specifically the quads along with the calves and glutes.
#3 – Kettlebell Snatch
What you can expect from this exercise is an awesome leg and shoulder workout.The interest aspect with kettlebell routines is you don’t have to always load up on massive amounts of weight. What matter most often is the speed of force used to carry out each particular move.
While this kettlebell exercise is more about targeting the hamstrings and shoulders, on the up swing the chest even gets a bit of workout, as it’s forced to stop the momentum before the arm is extended too far. KB Snatches can be performed as single-arm or double-arm snatches.
#4 -Kettlebell Curls
Don’t you want both of your arms to equally negotiate a specific weight? This is where isolation exercises come into play. Even though you’re targeting the biceps with another exercise, isolating the muscle will help prevent strength imbalances. This means you’ll get to bigger guns because you’re giving them extra attention.
But What About the Abs?
The mechanics of kettlebell exercises offer great stimulation in not just the primary muscle group worked, but also the secondary muscles. And you’ll be surprised how much the abs actually get worked in a kettlebell workout.
But if you want to add in an exercise into your plans, windmills will help to get your abdominal muscles burning.
The Amount of Weight to Use?
I’m an American and have been raised to know nothing about the metric system. So I was totally dumbfounded when I first started looking into tackling kettlebell routines.
A really good source of information for beginners to chew on is the Kettlebell Buyers Guide on Dragon Door.com. They do recommend to purchase “Power To The People!” by Pavel Tsatsouline, since it’s his site after all, and since it’s considered the best source of Russian kb advice and technique.
So what amount of weight should you use for your kettlebell routines?You’ll want to lift more than you’re used too. Don’t get all macho and end up ripping off an arm with a kb swing, but lift enough that will give you the right amount of muscle fatigue.
The average man that’s in pretty good shape can usually start out with a kettlebell that’s about 16 kgs, or 35 lbs. (Thank you Google Calculator!) For fit women, a good starting point would be to use 8 kgs, or 18 lbs. However, those interested in “how to bulk up fast” will probably end up with a small arsenal of kettlebells. As kettlebells are sold in weighted increments of eight kilograms, you can easily add or take away resistance when needed in your routines.
Kettlebells have definitely earned a secured spot in my home gym setup. I like how they don’t take up a lot of space, which means there’s more room for other equipment. Always a plus! Another reason I keep them on hand is because they offer a great punch to the muscles when I’m aiming to promote growth and want something more than what the standard weight lifting exercises can offer.