Thats interesting. I’ve been doing 3 kb workouts a week consistently for about a year now and would say it’s my thighs that have grown the most lol. Currently doing goblet squats at sets of 20 paused reps, swings, and single leg step ups. They’re doing something!
Thanks Geoff! Great to get your benchmarks… I suggest to consider sharing benchmarks for other “basics” as well ( I am in love with clean&press for example)
@salvatorealessandrobrigati7461 - Glad to help. I think this is what you're looking for: czcams.com/video/ZcUvl_5Byjg/video.html&lc=UgyYp7vZA75SxPUsZJV4AaABAg
@GeoffNeupert Good video ! If you haven't done so already, I really do think you should pen this down into a program like your DFW/ the Giant/ Wolf programs and put a seal (patent?, I don't know what it's called for publishing or ebooks) before someone else does. What you said in this video could already be turned into a nifty program , a swing or similar movement would probably make this even more lower body focused while addressing the posterior chain. I say this because I sometimes come across questions for kettlebell leg training with *some hypertrophy gains and I had similar questions too myself. I think there is a demand for it but few available resources.
Geoff, thank you for your input. I'm currently training 3x per week (c+p double 28kg ladders + bodyweight chinup ladders). Tuesday (light): 5x(1,2,3) c+p & 5x(5,5,5) chinup, Thursday (medium): 5x(1,2,3,4) c+p & 5x(5,5,5,5) chinup , Saturday (heavy): 5x(1,2,3,4,5) c+p & 5x(5,5,5,5,5) chinup . I am planning to add some leg work on mondays. How would such a "leg day" fit into this routine? Thank you!
But how about a video on calf building with kettlebells? Is that possible? I have really strong upper legs (25" thighs) but only 14 1/2" calves. The classic drumstick legs. Can anything be done?
Not really realistic, Nobody owns a 100 pound kettlebell.. I've put a few small 5 lb plates on 32kg bells before with a little chain for one leg deadlifts. But that would be way too awkward for goblet squats, especially when I would have to add 35 pounds to a 32kg.
Really, that'd be a 48kg kettlebell which are pretty pricey (but they do go up to 96kg). I think the double standards are more realistic since it takes two of the cheaper kettlebells.
@powskier - I own a 106lbs, 130lbs, and 145lbs KBs. Plenty of others own 106lb'ers. My training partner has 2. He also has 2 52kg KBs. It comes down to the individual and what he/she wants and /or is willing to tolerate.
Thats interesting. I’ve been doing 3 kb workouts a week consistently for about a year now and would say it’s my thighs that have grown the most lol. Currently doing goblet squats at sets of 20 paused reps, swings, and single leg step ups. They’re doing something!
@alexg4284 - You're also doing a lot of volume, which also helps growth.
Thanks Geoff! Great to get your benchmarks… I suggest to consider sharing benchmarks for other “basics” as well ( I am in love with clean&press for example)
He has a video on this I think it's called strength benchmarks or milestones. Or how to know if you are strong enough
@salvatorealessandrobrigati7461 - Glad to help. I think this is what you're looking for: czcams.com/video/ZcUvl_5Byjg/video.html&lc=UgyYp7vZA75SxPUsZJV4AaABAg
I love the way Geoff provides Goals/benchmarks with 3-4 levels. It makes training feel more attainable.
@evanleesmith385 - Thanks! Glad it helps.
@GeoffNeupert Good video ! If you haven't done so already, I really do think you should pen this down into a program like your DFW/ the Giant/ Wolf programs and put a seal (patent?, I don't know what it's called for publishing or ebooks) before someone else does. What you said in this video could already be turned into a nifty program , a swing or similar movement would probably make this even more lower body focused while addressing the posterior chain.
I say this because I sometimes come across questions for kettlebell leg training with *some hypertrophy gains and I had similar questions too myself. I think there is a demand for it but few available resources.
Geoff, thank you for your input. I'm currently training 3x per week (c+p double 28kg ladders + bodyweight chinup ladders). Tuesday (light): 5x(1,2,3) c+p & 5x(5,5,5) chinup, Thursday (medium): 5x(1,2,3,4) c+p & 5x(5,5,5,5) chinup , Saturday (heavy): 5x(1,2,3,4,5) c+p & 5x(5,5,5,5,5) chinup . I am planning to add some leg work on mondays. How would such a "leg day" fit into this routine? Thank you!
The 1/2 bodyweight single leg deadlifts seem much easier than the squat benchmarks. Just holding a 1/2 bodyweight in goblet is a feat.
@nirpy - Seems that way. Single leg balance work is quite a challenge for most.
But how about a video on calf building with kettlebells? Is that possible? I have really strong upper legs (25" thighs) but only 14 1/2" calves. The classic drumstick legs. Can anything be done?
@powskier - Just use standard calf training - straight leg raised for the gastrocs, bent knee for the soleus. Hill sprints and hill rucks also help.
Is it true that working the legs boosts testosterone big time?
Legs are the largest muscle group and resistance training boosts testosterone, so it makes sense.
No.
@danlokenespanol - It depends on HOW you work the legs: Exercises, intensity level, and volume.
Not really realistic, Nobody owns a 100 pound kettlebell.. I've put a few small 5 lb plates on 32kg bells before with a little chain for one leg deadlifts. But that would be way too awkward for goblet squats, especially when I would have to add 35 pounds to a 32kg.
Really, that'd be a 48kg kettlebell which are pretty pricey (but they do go up to 96kg). I think the double standards are more realistic since it takes two of the cheaper kettlebells.
@powskier - I own a 106lbs, 130lbs, and 145lbs KBs. Plenty of others own 106lb'ers. My training partner has 2. He also has 2 52kg KBs. It comes down to the individual and what he/she wants and /or is willing to tolerate.