Strength training & Kettlebells

[APG]

Hi Guys

I have just ordered a 28kg kettlebell which arrives on Wednesday. My current work out consists of:


Back/biceps

Deadlifts
warm up
180kg*8
200kg*4
210@3
230kg*1
Pull-ups
3 sets as many reps as possible
one arm rows
55kg* 6 reps (3 sets)

EZ curl

40kg until failure
dumbbell curls
25kg until failure

Chest/triceps

Dumbellpress 55kg 6-8 reps (3 sets)
incline bench benchpress 120kg as many reps as possible
Cable cross over

Skull Crushers
Weighted dips

Shoulders

Dumbbell press 45kg as many reps as possible
shrugs 180kg (barbell)
standing shoulder press 45kg molded dumbbell 20+ reps 3 sets until failure

Just wondering how I should alter my workout by incorporating the kettlebells. Any ideas? I have ordered 2 DVD for workouts using the kettlebells

 

[Bakerboy]

You only do deadlifts for legs? No squats?

 

[APG]

Not at the moment have had a bad knee hoping do start again this weekend (light weight though)

 

[APG]

Aim is to increase strength

 

[mike456]

u didnt even post your split...

 

[mike456]

Not at the moment have had a bad knee hoping do start again this weekend (light weight though)

thats bullshit- if you have a bad knee how are you doing deadlifts? its a very bad workout.
F

 

[P-funk]

thats bullshit- if you have a bad knee how are you doing deadlifts? its a very bad workout.
F

people can usualy deadlift if they have a bad knee because it doesn't require as much (if any) knee movenet. In RDLs, the knees are fixed.

 

[mike456]

his routine says deadlifts not RDL
no knee movement??
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

 

[P-funk]

his routine says deadlifts not RDL
no knee movement??
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

that is a pretty deep deadlift. You can deadlift and keep your hips higher and use less knee extension.

 

[mike456]

then it wouldnt hit the quads- just hams/lower back- right?

 

[P-funk]

then it wouldnt hit the quads- just hams/lower back- right?

that is pretty much what the deadlift is for. hence the reason we call is a hip (ham/glute) dominant movement.

 

[mike456]

i always feel it in quads/lower back when I do them- unless there straight leg deads

 

[mike456]

I have anthony ellis's book and he goes even deeper, his ass touches the floor

 

[Dale Mabry]

His ass is also rumored to be touching some needles...Jus sayin.

 

[mike456]

anyway your routine is bad
do chest, front delts, triceps 1 day
do 3 sets for each exercise
Bench
Incline Bench
Overhead Press
Dips
Tricep Extensions

Back, side and rear delts, traps, and biceps on a seperate day
do 3 sets for each exercise
Seated cable row
Babell Bent-over row
Pull-ups
shoulder-grip upright rows
Barbell curls

and then on another day do
deadlifts 4 sets do these as deep as possible to hit the quads
stiff legged deadlifts 4 sets

 

[P-funk]

why would he deadlift as deep as possible if he has a knee problem?

 

[mike456]

your right just do 4 sets of stiff-legged deadlifts I guess

he said he does regular deads- it might be dangerous, so I would just cut them out

 

[huesoloco]

Mike, I hope you realize there is more than one way to workout. Just because the setup you put there is popular doesn't make it the best, every persons body reacts to different forms of stimulation.

 

[mike456]

are you talking about the push/pull/legs- I know its not the only way to workout, im actually switching next week to an upper,upper,lower- but his workout is just horrible- he'll be doing shoulders 3 times a week, then hell wonder why his shoulders arent growing/getting stronger, and start posting qusestions about them, every day there is a new thread about, "why arent my shoulders growing"?, or "what exercises are best for shoulder mass"?
the answer is, you are not giving them enough time to rest!

 

[JordanMang]

Mike you're the most unintelligent person on these forums in my opinion. You read the stickies and now think you're a guru. You've done none of your own personal research - you're just quoting CowPimp at every turn ( not that this is a bad thing ). Do some research of your own.

 

[mike456]

shut the fuck up asshole- you don't know me

 

[JordanMang]

You're right I don't know you. I simply formed my opinion ( as I stated ) based on the post you have made ( and I have read ) up until this point. Don't tell me to "shut the fuck up" cause I called you out on something you know is true. Stop being immature and take what I said with a grain of salt instead of going into idiot mode.

 

[mike456]

I started doing a push/pull/legs acouple of months ago and it is way better and takes alot less time than a regular routine, it is great- only 3xa week, and they are about 30 minutes long and it does a better job than any of the other routines you here about

the only two routines im ever gonna do is push/pull/legs and upper/lower/upper and keep switching every couple of months- if you dont like my advice, ignore it

the whole point of forums is to learn from the more intelligent people on the subject, so what is wrong with listening and understanding the things that cowpimp/p-funk write

 

[fUnc17]

Stop flooding the shit out of this guys thread with bullshit, mike and friends. If you can't answer the question stay the fuck out.

APG
I train with kettlebells and so do alot of people I know, there are a few things you can do. You can keep your current routine and just add kettlebell movements to the appropriate days... for instance

Back/Bi
Deads
Snatches or Swings (kettlebell)
Pullups
Renegade rows (kettlebell)
add whatever bicep excercise you want

Chest/Tri
Incline Bench press
Alternating Kettlebell floor press
Cable cross

Skullcrushers/Dips (I'd choose just 1 since you have a seperate shoulder day and your going to be using your triceps alot)

Shoulders
Clean and press/jerk (kettelbells, alternate between the 2)
Shrugs
Reverse lateral raise
Kettlebell windmill

I'd do that just to get used to it. You can add/subtract kettlebell exercises according to your preference but the ones i've chosen are great.

 

[CowPimp]

There are lots of great things you can do with kettlebells. I typically incorporate renegade rows, which you could and should put on your back day. You need some upper body pulling movements in your program badly. Front squats are cool. Turkish getups are always fine. Swings between the legs are great too. There are all kinds of awesome things you can do with kettlebells. I would throw in an exercise or two each session and see how you like it. Possibly even incorporate a full body kettlebell session once a week.

 

[APG]

Thanks guys, receive the kettlebells on Thursday now! Haven't had much time to access the net recently should have access at the weekend and will take before and after pictures. My routine is not perfect by any means and I will alter it. My diet is also poor which I am now addressing, but my body is not bad as it is so I am looking to improve my strength as much as possible. Will post again once I have my kettlebells

 

[APG]

P, funk and CP thanks for the advice knee is better now so will start legs propertly this week once i have researched a new routine will post thanks