Low reps vs. High reps - which is better for kettlebell workouts?
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- čas přidán 2. 04. 2024
- SWING HARD! salutis.kartra.com/page/SWING...
GOAL: Improve conditioning, burn fat
10 x “Swing Only” programs
3x week, 15 to 30 minute workouts
Exercises used: 2-H Swing, 1-H Swing
Single kettlebell
Kettlebell GHFL go.chasingstrength.com/kettle...
GOAL: Burn stomach fat without dieting
12-week program
3x week, 20 to 30 minute workouts
Exercises used, Novice: 2-H Swing, 1-H Swing
Exercises used, Intermediate: Snatch, Single KB Thruster (Front Squat-to-Press)
Exercises used, Advanced:Double KB Snatch, Double KB Thruster, Double KB Clean + Push Press, Double KB Clean + Jerk
Single (Novice & Intermediate) and double kettlebell (Advanced)
The King-Sized Killer cart.chasingstrength.com/ksk2
GOAL: Improve conditioning, burn fat, get stronger
3x “Snatch Only” programs
3x week, 20 minute workouts
Exercises used: Snatch
Single kettlebell
‘THE GIANT’ salutis.kartra.com/page/oWP219
GOAL: Get stronger, burn fat, build muscle, improve conditioning
5x “Clean + Press Only” programs
3x week, 20 to 30 minutes
Exercises used: Single KB Clean + Press, Double KB Clean + Press
Single or double kettlebell
Kettlebell HARD! cart.chasingstrength.com/hard3b
GOAL: Burn fat, build muscle, improve conditioning
20x 6-12 week complex programs
18x 6-12 week chain programs
3x week, 10 to 30 minutes
Double kettlebell
Exercises used: Swing, Clean, Press, Front Squat, Snatch, Push Press, Jerk, Rows, Lunges
Kettlebell MAXIMORUM go.chasingstrength.com/kettle...
GOAL: Recomp - Build strength and muscle, lose body fat, improve conditioning
Exercises used: Double Clean + Press, Double Front Squat, Snatch
4x week, 20-30 minute training sessions
12 weeks
Nutrition and recovery programming included
___________
There’s a time and a place for ALL rep ranges.
Here they are:
LOW REPS (1-6 reps per set)
1- Learning new skills
2- Managing fatigue while training those skills
3- Tendon training with very heavy weights
4- Maximum strength training
5- Building “smart” muscle - muscle that’s strong not just big (“myofibrillar hypertrophy”)
6- Training your Type 2x and 2a fast-twitch muscle fibers (the ones we lose at a rate of 10% per decade after age 30)
7- Training explosively for power
8- Training for speed
HIGH REPS (8-20+ reps per set)
1- Building muscle mass for the sake of muscle mass (“sarcoplasmic hypertrophy” - mainstream bodybuilding)
2- Strength endurance
3- Tendon training (VERY high reps with light weights)
4- Increase blood flow (circulation) and capillary density
5- Endurance training
6- Rehabilitation / Restoration
7- Low skill, highly familiar exercises, like push ups
8- Low skill, single joint training, like biceps curls / triceps extensions
9- Cardio-respiratory training (improve function / health of heart & lungs)
I’m sure there’s more in each category, but those are what came to me off the top of my head.
So, which is better?
YES. 😀
As you can see, it depends on your goals.
For example, I use very high reps in my restoration and rehab protocols, like the P3 Protocol found inside “The Sore Joint Solution.” It works like gang-busters.
For most strength training and “just enough” drug free muscle building, I prefer lower reps because you can keep your technique intact for the most part, and accumulate a lot of sets, especially when you’re working “against the clock” -
That is to say, you have a fixed time period.
(That’s also very good for burning body fat - depending on how little or much you need to rest.)
For example: You can run the gamut from 1-9 reps with the Clean + Press in ‘THE GIANT’ if you start with 3.0 and work your way through 1.2.
(Guys are actually shocked at how much muscular and lean their bodies get from the higher reps in 1.2.)
Furthermore, as you become more skilled in a lift - the more familiar it becomes to you -
The more you can up the reps - “surf” that rep continuum from low to high.
Kettlebell MAXIMORUM has you doing sets of 6 and 7 with your old 5RM Clean + Press, starting in week 8 and multiple sets of 10 with your Snatch 10RM in week 12 in order to build strength, muscle, and burn fat, while improving your conditioning. (It’s a 12-week program).
And “The King-Sized Killer” starts you with 1 rep and has you doing 15 reps with your old 7-8RM in week 9 of the 1.0, to improve your strength/power endurance and pull off some body fat.
So, as you can see, low reps or high reps?
The answer depends on your goals.
Generally speaking though, for most who are novice and intermediate KB users, I recommend staying in the 1-6 range and just building up your skill and capacity by adding more sets.
Hope this helps. - Sport
I'm 52. Kettlebells have been absolutely amazing for me in development and injury recovery from decades of heavy 3-lifts, football, and Judo. My joints feel so much better. My cardio is also so much better. I'm down from 315 to 270. My ultimate goal would be a fighting weight of 257.
Personal favorite protocols:
1. Pyramids
2. 5 x 5
3. TABATA
4. EMOM
All low rep ranges. All low intensity steady-state. This would be akin to Pavel's AGT style of training.
Comrade Enjoy !
It all depends upon what one's goal is. It's that simple!
Great coaching, as always!
I’m in week 3 of maximorum and absolutely love it! Visibly slimmer, biceps growing, volume PRs weekly. Callus management is extremely important, corn huskier lotion and shave them down-but not too much!
Thank you Geoff. Very effective and straight forward info!!!
I am one of those people who just cant tolerate high volume for long periods of time. For ballistics I will very rarely exceed 10 reps per set and the grinds I will rarely to almost never exceed 5 reps. I had never done the volume of snatches needed for the snatch test in a single day but when I did it I didn't find it super hard because I had done plenty of heavy presses and swings just lower rep counts (I of course did practice the skill of snatching just not very high volume).
One of my coaches told me once I wasn't built to run over a mountain but through it.
What do you advise on doing both? Started high reps (3x20-40) months ago but probably not enough weight. Now have a heavier beast ball! Would you recommend doing both a high & low mix?
I'm in week 5 of GHFL, making 10 sets of 16 snatches in 30 secs. I'm still not wholly used to it compared to the autoregulation I am used to, but following the programme with trust.
hi Geoff, Gratitude for all the value you bring out to us !
i am interested in your maximorum program, I read about it on your website chasing strength. I really like the 3 movements clean&press, snatch and squat, on which the program is built on : I already practice these 3 moves faithfully in my own training.
I wonder if by only practicing them there is a body part / a muscle group / a movement pattern that is not being trained and improved ? what do you think ?
for now I only have one 24kg but as soon as I can get multiple bells I will get maximorum, God willing
peace
How should a flow be categorized? If I'm doing a double clean and press to a front squat, say like the maxamoriam program, I would consider that one rep, but as the program is written, I should be splitting those actions. Would I adjust down in rep count or stay with the program as prescribed and just split the flow and count as a separate set? Hope that's somewhat clear.
Why do we keep bringing up Arnold
In kettlebell land the rep range is low?? Like, what. Quintessential kettlebell training is high rep endurance.
Low in a set
@@polbonetvaquer5175 Yeah, I know
High ass Volume with explosive exercises is the best use of kettlebells. They are primarily a conditioning tool, and not that great for strength gains imo.
21 years has shown me KBs are a great tool for building strength. It's how you use them.