Pavel Tsatsouline Kettlebell Strength Training Weight Lifting Workouts Exercise and Flexibility Questions & Answers.

This topic ocmes up intermittently now and then. I have started taking again, 50 mg in the morning. Some of the "apparent" benefits I think I have experience is a leaner body, a sense of well being, and more interest in a love life (which can irritate my wife at times). Anyway, just wondered what other peoples experiences have been. Jon 

I've been thinking of overlapping my workout cycles in terms of mixing my ab work with my deads and presses. Basically the plan is to start a cycle of ab training about midway in my dead and press cycle. This way I'll be doing light abs with my heavy deads and presses and light d&p's when I'm doing heavy abs. Thought this might be a great way to stay fresher and avoid injury. I'm interested in any thoughts or suggestions. Thanks. 

Comrades, Has anyone read "SUPERTRAINING" By MEL SIFF? I would appreciate an unbiased opinion about the book. I have been considering in buy this book, but would like to get some feel of the contents. I have already acquired Pavel's book " BEYOND BODYBUILDING". Thank You. Symmon. 

Does anyone have any good advice on how to improve on high rep snatches. I can do about 20 with each arm but would like to increase to 30 non stop reps per arm with a 24kg bell. Help me please! 

Hi, I have heard that bridge would good for the back, so how should I this "the correct" way? The head to the floor or not and how long to stay in the position. Thanks for help, T:Tuiza  

I have recently started Side-Pressing, it's my 5th session and my glute on the non-lifting side still cramps. I practice both RKC style Side-Press and PTP. The RKC style side press makes my glutes cramp even more, it is much more unpleasant. What would this be due to? Lack of flexibility? Thank You.  

But first let me say, I was going to brag about being able to Russian military press the 1.5 pood the first day I got it, then I saw Mike M. in Hard Style pressing the 3 pood. My hats off to you and all who come after. Okay, good news I have lost about ten this month, kettle belling like a mad man. Plus my back feels great. Now how ever I'm having some soreness in my right shoulder. I have had rotator cuff surgery on both shoulders, my right was done in December. So you can understand my concern at any little soreness etc. Some of the pain seems to be coming from the top of the shoulder, I think where the trap reachs across the top. Right now there is a dull ache in the front of the shoulder. Could this be caused by adhesions, or is it similiar to when I first started working out with weights after surgery and my shoulder is just getting used to a new type of work? Heres is a list of exercises I do with the kb's. Russian side press snatch swings, 1-2 handed, also with 2 kettlebells cleans, 1 handed, also with 2 kettlebells Romanian deadlifts If you ask any specific questions it may be a while before I can check the forum. Thanks for any input. Tim  

if u can do an 88 lb hack squat does that mean u can do a 300 lb squat and if u can do 88 lb pistols would that transfer good to back squats also. my current max is 225 or so and i do not have access to a barbell etc. for back squats. i normally do pistols etc but am trying to max out to 405 for an upcoming event. thanks for upcoming answers.  

Is there anything i can do to get motivated. I feel as if ive reached some type of platau but its not just to do with lifting, i feel it at work and at school as well. Is there a certain program to get my motivation back like it was when i first started the "hard-style life". Like say a quigong exersise or something of the sort. 

I want to do another four week cycle of HOC pretty soon and I was wondering if there is a minimum ammount of reps I should be doing for the ballistics? Right now I can get a pretty good workout by not resting at all between sets of 10 with the 16kg (for snatches, cleans and jerks) and skipping rope. However the 16kg feels pretty light. I was wondering if its ok to do sets of lets say 6 reps with the 24kg in between skipping rope or if thats too low? Thanks. 

I`ve been following the (Power To The People) program for more than 4months. I made good progress, increasing strength and lost bodyfat. Instead of the SidePress I`ve done traditional BenchPress + Deadlift. These are the only two excercises I`ve done up to 5 times a week. But now I have two problems: 1. I`m getting bored. I need variation. 2. Even if I increase the weight by only 2,5kg for each lift a month, I will hit the wall and overtrain soon. It`s getting harder and harder. 2,5 kg is in fact a lot. It means 30kg a year. What should I do? 

Pavel/Mike Mahler: Best way to bigger arms w/ KBs? n/m 

I've read quite a bit about the supposed negative effects of Soy on the thyroid and fertility. I'm not sure if it's just propaganda or fear, or BS. I'd like to think I can find the truth somewhere in this forum. Anyone? 

As the title says i'm looking for a solid program that can increase strength efficiently while mimizing mass gains. I've done lots of searching, but many routines like the 5x5 and WSB seem to have mass gains as well. Can ne one help me out? 

Hi Mike, I was doing a gooogle search and found a piece you wrote about working out with TNT power cables. I just ordered a pair because I like the idea of training with bands and love the portability of them. Pavel advised me to do pistols, military presses, and swings to reach the goal I have for the upcoming boarding season. In the article you said you were doing military presses 5 to 6 days a week 5 to 6 times a day. Can I do that with the exercises I need to do? Maria 

Hi all, 1st time posting here, although I have watched for some time....I have watched the dvd, and love using my kettlebell..., but my question remains: What is the Real difference between the Side Press and the Bent Press? and if I feel like I am doing them both the same, what must I do? Thanks for any advice!  

Check it out: http://www.martygallagher.com/more/200_0_1_0_M/ Great stuff! -Scott 

I`ve would like to see a discussion between Charles Poliquin and Pavel. They are both strengt gurus, but with a very different approach to training. Poliquin: Do not follow the same program for more than 3 weeks. Pavel: NEVER change your workout. Do the same program year in year out. Poliquin: Do as many reps as possible, then do three more. Pavel: NEVER train to failure. Always stop a couple of reps before. Poliquin: Train each bodypart every 5 day. Pavel: Train the whole body every day, 5 days a week. 

I'm doing the PTP--2X5 of dls. Following the book's recommendation to NOT touch-and-go. As I get later into a cycle and weights get higher I'm taking longer between reps. Standing for 15-25 seconds. Is this ok? Entire set lands up taking 3+ minutes. Thanks, Dan 

Mike, I am asking you because you seem to be the expert on hypertrophy as well as strength with kettlebells... I recently lost 30+ pounds and with my stomach I lost some of my shoulders and arms. My back and chest have stayed pretty good and I do not care about increasing their size, but I would like to have some of my shoulders and arms back.... I just ordered a KB and like the idea of working out without a gym, and can see where my shoulders will benefit a great deal from some of the standard exercises, but what can I do to put some size on my biceps... My tri's are much more developed than the bi's because most of the things I have done in life require more tricep activity. Any help would be appreciated. Thanks in advance. Kurt  

I Was wondering if there is anyone out there who maintains a High [Or above average] muscle mass on the warrior diet. I know Mike Mahler did [Another Question - Why did he stop warrior diet?] But i would prefer someone who is currently living by it. Been highly sceptical about the diet for a long time, but looking at it more and more every day... Currently on a 6 meal a day plan, dont count calories [hate too], and maintaining pretty well at 79kg, or 174 pounds [6 foot tall]. In the future i want to gain some mass [not yet - considering traing for RKC snatch test], and i just hope the warrior diet can work with that. Thanks in advance, Will S 

I recently started the 5x5 program that is listed below: Day 1: A-1: Double Military Press A-2: Double Bent-over Row perform A1 and A2 back to back with a 30 sec rest period after A2. B-1: Double Floor Press B-2: Double Renegade Row perform B1 and B2 back to back with a 30 sec rest period after B2. Wrap Up with TGU 5x5 l,r (left and right) Day 2 A-1: Double Front Squat A-2: Double Snatch perform A1 and A2 back to back with a 30 sec rest period after A2. Wrap Up withTGU 5x5 l,r (left and right) Taking a day off in between each workout. I would like add HOC to this program on my non-lift days. Should I be concerned about over training if I follow this outline and stay with lighter KB's? Any suggestions? 10 one arm swings r, l (right and left) One-minute of jump roping 10 one arm snatches r,l one-minute of jump roping 10 two-arm swing one-minute of jump roping 10 one-arm clean and jerk one minute of jump roping 10 one arm swings r,l In the beginning take one-minute breaks after each set. A set in this program equals one minute of jump roping followed immediately by a set of a ballistic kettlebell exercise. As your conditioning improves decrease the breaks.  

I recently started the 5x5 program that is listed below: Day 1: A-1: Double Military Press A-2: Double Bent-over Row perform A1 and A2 back to back with a 30 sec rest period after A2. B-1: Double Floor Press B-2: Double Renegade Row perform B1 and B2 back to back with a 30 sec rest period after B2. Wrap Up with TGU 5x5 l,r (left and right) Day 2 A-1: Double Front Squat A-2: Double Snatch perform A1 and A2 back to back with a 30 sec rest period after A2. Wrap Up withTGU 5x5 l,r (left and right) Taking a day off in between each workout. I would like add HOC to this program on my non-lift days. Should I be concerned about over training if I follow this outline and stay with lighter KB's? Any suggestions? 10 one arm swings r, l (right and left) One-minute of jump roping 10 one arm snatches r,l one-minute of jump roping 10 two-arm swing one-minute of jump roping 10 one-arm clean and jerk one minute of jump roping 10 one arm swings r,l In the beginning take one-minute breaks after each set. A set in this program equals one minute of jump roping followed immediately by a set of a ballistic kettlebell exercise. As your conditioning improves decrease the breaks.  

Hi, Reading your articles, and also noting a review of yours on Amazon - I noticed you were on the Warrior diet [about 3 years?], but have also noticed recommendations for 6 meals a day. I understand you lost alot of weight when you got ill, and the Warrior diet isn't the greatest muscle building diet out there, and realise why you would do something else to build muscle, but - have you returned to the Warrior diet? Or Plan to? If not, Why? Do you now reccomend something else? Thanks in advance, Will S P.S: Just wondering - what are your current stats? [height,weight,etc Im trying to figure our what weight i should be aiming for]. 

My friend David Weck connected with Rob Garcia, who is Sanchez's conditioning coach and also trains De La Hoya and some other top fighters. David introduced them to the Bola and he invited them to come train with us. So we met today today to show the guys one of the labs where we create our training methods--Weck's backyard. They didn't stay long, but Weck had Sanchez up on his slackline for a bit--the kid is a great athlete--the slackline doesn't lie. Sanchez was very respectful and eager to learn, and takes direction very well. Michael Castrogiavanni was there as well and he and I told Sanchez to show us what he knew about KBs. His gym has some and he was shown a few things. After observing that his swing had no focus of power, I disected the movement for him and showed him and Rob how the KB swing should mimic the intent of a strike or otherwise full contact. The crispness of the hip drive, intent, etc. As a fighter, he immediately recognized the value of what I was saying and showing to him, and his form improved drastically in short order. Then Castrogivanni had Sanchez show the TGU and then proceeded to clean up his form. Most of his conditioning consists of circuit style training, and he had been doing a few KB moves as portions of circuits. I explained to him that while peak conditioning is important, it is not the MOST important variable, and thus intent and alignment of the body should not be sacrificed in favor of 'completing the cirucit'. (Strength is a skill, etc). He knew the wisdom of what I was telling him, because he is a real fighter. He knows that a fighter with intent will always beat the 'athlete'. Conditioning only wins out when all else is equal. The point was not to devalue conditioning. It IS necessary for elite anything. But primary is the flow and the intent. It was great to see that a young fighter like him could immediately recognize the immense benefit that properly implemented KB technique can do for his game. I have to say that I am impressed with Sanchez. I've never seen him fight, but from what I've heard he's the real deal and could go to the top in the UFC game. I don't really follow the MMA closely, or what the reality shows, because there's a ton of badasses out there these days, and I'm more interested in the character of the guy than how tough he is. I'm definitely routing for this kid now because he represented to me as a true warrior. Confident, but respectful to his elders--like it should be. He will truly be scary when he learns how to increase his leverage and connectivity and I look forward to helping him with that. They were unable to stay long but were very impressed and anxious to learn more about application of KB training into his conditioning. It will be fun to be involved with his training, and to see how Weck's work with hand-eye and balance combined with an increased focus on KB training influences his movement in his fights. I'm telling you UFC fans. This guy Sanchez is a good guy and he's guaranteed to only get better with the team he's putting together. Root for him. Steve

http://www.fullkontact.com  

Big story on Arlovski (MMA fighter). At the end they have his body building routine. Frankly, I doubt he does this. Most MMA guys are way beyond that kind of training even if they if aren't onto KB/CST. Under that there is a sidebar that says he works out with clubbells to build strength specifically for fighting, and mentions Scott by name. (Why he would be lifting for anything but fighting......but it sells mags ). In the same issue there's a story about a russian body builder that has a picture of nicely worn kettlebell sitting on the floor. The writer mentions the "full set of kettlebells" like he found a dinosaur - "I've never seen a real KB....." CBs and KBs in FLEX Bill 

I did 10x2 density style double cleans today with the 88s. 2 reps on the minute for 10 minutes. Mike- have you found that just by doing double cleans that it has helped your military presses and front squats?? Just wondering because if I can get more efficient at the clean I would be building a reservoir for the press and the squat. Eddie- how often do you do this type of routine and what kind of benefits have you seen? Thanks guys! Brad

http://www.mtxeconditioning.com 

Wanted to say how much I enjoyed and learned this weekend at M & M's workshop. This was my first time seeing Maxwell and third with Mike. I still picked up many good pointers esp. the Joint Mobility. I would highly recommend this to anyone looking to expand their KB knowledge. Plus, I am going to RKC in two weeks and feel totally prepared and confident that I will pass. Thanks Mike and Steve ( and DC too!)

http://www.vegaskettlebells.com 

I just got a 2-pood KB about two weeks or so ago. A couple of days ago I was trying a military press it and found out that the first half of the press is the hard part for me and I can't do it yet. But I can press the 2 pood in the second half of the press (i.e. from the arm being just above parallel to lockout). Is this typical? What are some effective ways of strengthening the first half of the military press? I'm familiary with a couple of things I can do but would also like some input from others here. Thanks. 

I just got a 2-pood KB about two weeks or so ago. A couple of days ago I was trying a military press it and found out that the first half of the press is the hard part for me and I can't do it yet. But I can press the 2 pood in the second half of the press (i.e. from the arm being just above parallel to lockout). Is this typical? What are some effective ways of strengthening the first half of the military press? I'm familiary with a couple of things I can do but would also like some input from others here. Thanks. 

Monday I discovered that I can double-clean the 40s for 3-5 sets of 3-5 -- will make that a new program staple. Mike Mahler for one may remember the first time I double-cleaned the 40s -- it was about 18 months ago at a cert and it took about all I had to do a single. There is great synergy between the DL and the KB double cleans, excellent carryover in both directions. Rob 

Mike, Your new 5x5 article is great! Are you currently doing glute/ham raises? I have one purchased and waiting to be shipped from Chicago. Just wanted to see if you were doing them since you wrote about them in your article. Thanks Brad

http://www.mtxecondtioning.com 

Hello all, I have noticed here that when someone mentions cardio that "HOC" comes up alot. Well being the curious kitten, I decided to try it myself for this evenings workout.... damn, damn, damn. I knew I wasn't in good shape but holy burrito Batman! I did 50 jumping jacks between the snatchs, clean & press, and swings but that's when I ran into trouble. I barely got through about 20 jumping jacks after the swings when Pukie wanted to come slap me in the face. Never puked, but wished I had just to quit dry heaving. Anyway I am curious as to how one should go about easing into this type of program cause I am a believer! 

im kylie im 15 years old and i do kettlebells. i completed the tough love training yesterday. now that im done with it i dont know what workout to do now. i want to lose fat and gain strength at the same time. do you know wat i should do? 

Both of you guys are serious performers, but from what I have read you both have a radically different diet. Mahler is Vegan, where as I read Maxwell rarely eats any fruits or vegtables, as he feels they dont really add anything to his diet and loosen up his bowel movements (correct me if I'm wrong.) I think Maxwell said that he believe our digestive track is very similar to that of a dog, and thats one of the reasons dogs and humans get along so well. Also, I beleive both you guys follow the warrior diet, right? Im just curious as to what makes these diets work for you guys respectivly. Right now I eat everything, trying to eat as clean as possible, and I'm trying out the warrior diet, I'm pretty hungry as we speak :-)  

Fit for what? Daily life? Nah, you can be pretty soft in the USA and get along fine, as long as the trains run on time, society is functioning at normal and you don't live in the sticks. But what if the trains don't run, society is going Helter Skelter, and you live in the middle of the mess? What then? Are you fit enough for the Mad Max future, the Night of the Long Knives, or a more pressing personal calamity like getting mugged, or a wild animal or rushing water has made it necessary for you to climb to safety? How about a flooded city, or one that has just suffered a terrorist attack with a WMD or Airplane? New Orleans or 9-11 reminds us all that calamity happens, and it can happen with out any warning, and could care less about your lack of preparedness. ... In case civilization is temporary, as the PKC motto reads, or "It's a Mad Max future." It comes down to Shit happens! What you got for it? Floods, animals and other reasons might require you to pull yourself up to safety, or to hang on for dear life. A fight might require you to absorb shock, pull the enemy in and hit him hard. He might be tough enough or doped up enough to require you to do this for some time. You might be outnumberd, up against an armed opponent, being shot at, chased by an animal, rushing water or God knows what and have to get smokey sneakers and run for your life. "What the $%$# has this got to do with a %$%^%$ fitness test Dylan?" You might be saying to yourself. Everything. So short of getting a bear to chase me up a tree. Going down to D.C. and picking a fight with an angry tweaker and then running like hell when his buddy's come to his aid. All stuff that is tempting fate, and using up luck for when you need it. I am going to test some of the physical attributes for the aforementioned situations, much like the TSC was originally designed to do for certain attributes. The test will consist of A.Pulling to safety- Body weight Pull ups- As many as I can do in a 3 minute time period. B.Fight- Long Cycle Clean and Jerk w 2-53#KBs- As many reps as I can do in 3 minutes. C. Flight- 3 mile or distance run with in 30 minutes. All 3 will be done with in the same hour on either October 29th or 30th. Shugyo!

http://martialstrength@yahoo.com 

Here's the link

http://www.dragondoor.com/kettlebells/news/ 

If it were the bulldog challenge I would be okay . . . but only able to do the pull-up with the Beast so far. I will give it a good run at the RKC. 

I am interested in beginning Clubbell training and would like to know if I should start with one bell or purchase a set of two. Also, what size should a beginner start with? Any tips wold help Thanks Brandon 

I am interested in beginning Clubbell training and would like to know if I should start with one bell or purchase a set of two. Also, what size should a beginner start with? Any tips wold help Thanks Brandon 

...for exercising? There are days that I just can't fit my kettlebell exercise at all. I don't think I've ever done my kb lifts real late in the evening for fear that it would get me so pumped up that I couldn't get to sleep when I'm supposed to. And how about morning time? Seems I've read some where that intense exercise should be done early in the morning. (I get up at or before 6:00 am.) I don't want to have a heart attack because I've pushed myself too much in the morning. :>) Fortunately, most days I don't have a problem with scheduling. I tend to push everything else aside to make room for exercise. But, again, there are those days that I can't seem to make room for anything but work. Anybody else have a problem with this? Anybody kbing after 9:00 pm or before 6:30? Roo 

Just saw your post on a double sots press with the beasts. You've been hangin' out with too many rednecks in Oklahoma :) Brad

http://www.mtxeconditoning.com 

how strong Mike is....the first time I met him he bent pressed 145lb KB but the double KB work is another animal and he makes it look so easy and doesnt even get winded. (think your strong, try swinging 2 88's) Having trained in PL and lifted with some really really strong people at LALC I thought KBers were very fit but not that strong, BIG misconception. Throw the KBs and rings in the car and find a park with a good pullup bar = a priceless freedom from barbells and powerracks. 

Mike, I'm trying to work some EDT training into my regular fitness routine (MMA, Crossfit) for some upper-body mass. BUT I'm making many changes to the EDT program. For instance, I only do one 20 minute PR zone (with two lifts) per workout and may not repeat a workout (ie. bench press/pull-ups) until a few weeks later; in that time I'll do other combos that work those muscle groups (floor press/OHP, dips/BO rows, etc.). I find this deversity helps keep me fresh, though I challenge my old numbers very infrequently. And I'm finding that doing as many heavy singles as possible takes less out of me, recovery wise. Today I did 11 weighted (75lbs adjustable KB) push-ups and 13 one-arm BO rows (110lbs DB) in the twenty-minute zone. (In your program you call for sets of 3-5 at 10RM that diminish in rep count as time passes and Staley's calls for sets of 6 at 10RM until rep count diminishes.) Today I lifted what was probably my 3RM in push-ups and my 5rm in rows. My question: have I made so many changes that this is now looking pretty ridiculous as a mass-building program? Thanks.