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

I had the honor of helping yout with a great bunch of instructors and a great bunch of new RKCs. Some highlights, in no particular order: Shawn Cairns becoming the first-ever "Beastmater" Yoana Snideman who apparently has the smae mutant gene as Steve Cotter doing fingertip jackknife pushups Valery Fedorenko doing his GS thing. This is the equivelent of going to a bicyle camp & having Lance Armstrong talk for 2 hours. Seeing faces i hadn't seen in a while, Pavel, all the Sr RKCs, JDC & Dragon Denny, Lisa Shaffer, Ken Black, John Engum, Dan Mahon, Steve Knapstein, Christine Uberti and of cousrse the lovely and talented Jen Morey. Closing Brett Jones' CoC #3. Counting for Moses from Vegas when he passed his snatch test PLUS 2 reps to make up for the 2 he missed on the first attempt. I could go on and on, suffice to say it was a truly wonderful experience. Congrats and cotinued success to the new RKCs!

http://www.irontamer.com 

I've had borderline high BP for a few years (~120/85) but this week I had it checked (three times in three days) and it's consistantly running ~130/100. I've got a Dr app't scheduled for next week, but in the mean time I've been thinking: what's changed? One thing that's new is creatine. I've been taking 5g after heavy w/os (4 times / wk) for a couple of months, with a week break every 3 weeks. I've looked for info on the web and found sites stating that there's anecdotal evidence that creatine is linked to high BP. So until I figure out what's happening, I'm stopping the creatine. Just wondering: anyone have direct experience with this? Maybe you've encountered high BP while taking creatine, then stopped creatine and experienced improved BP? Thanks Charles  

I've had borderline high BP for a few years (~120/85) but this week I had it checked (three times in three days) and it's consistantly running ~130/100. I've got a Dr app't scheduled for next week, but in the mean time I've been thinking: what's changed? One thing that's new is creatine. I've been taking 5g after heavy w/os (4 times / wk) for a couple of months, with a week break every 3 weeks. I've looked for info on the web and found sites stating that there's anecdotal evidence that creatine is linked to high BP. So until I figure out what's happening, I'm stopping the creatine. Just wondering: anyone have direct experience with this? Maybe you've encountered high BP while taking creatine, then stopped creatine and experienced improved BP? Thanks Charles  

I've had borderline high BP for a few years (~120/85) but this week I had it checked (three times in three days) and it's consistantly running ~130/100. I've got a Dr app't scheduled for next week, but in the mean time I've been thinking: what's changed? One thing that's new is creatine. I've been taking 5g after heavy w/os (4 times / wk) for a couple of months, with a week break every 3 weeks. I've looked for info on the web and found sites stating that there's anecdotal evidence that creatine is linked to high BP. So until I figure out what's happening, I'm stopping the creatine. Just wondering: anyone have direct experience with this? Maybe you've encountered high BP while taking creatine, then stopped creatine and experienced improved BP? Thanks Charles  

I've had borderline high BP for a few years (~120/85) but this week I had it checked (three times in three days) and it's consistantly running ~130/100. I've got a Dr app't scheduled for next week, but in the mean time I've been thinking: what's changed? One thing that's new is creatine. I've been taking 5g after heavy w/os (4 times / wk) for a couple of months, with a week break every 3 weeks. I've looked for info on the web and found sites stating that there's anecdotal evidence that creatine is linked to high BP. So until I figure out what's happening, I'm stopping the creatine. Just wondering: anyone have direct experience with this? Maybe you've encountered high BP while taking creatine, then stopped creatine and experienced improved BP? Thanks Charles  

I've had borderline high BP for a few years (~120/85) but this week I had it checked (three times in three days) and it's consistantly running ~130/100. I've got a Dr app't scheduled for next week, but in the mean time I've been thinking: what's changed? One thing that's new is creatine. I've been taking 5g after heavy w/os (4 times / wk) for a couple of months, with a week break every 3 weeks. I've looked for info on the web and found sites stating that there's anecdotal evidence that creatine is linked to high BP. So until I figure out what's happening, I'm stopping the creatine. Just wondering: anyone have direct experience with this? Maybe you've encountered high BP while taking creatine, then stopped creatine and experienced improved BP? Thanks Charles  

I recntly read the HOC article (http://www.bodybuilding.com/fun/mahler37.htm) by the aggressive one Mr Mahler (great article by the way) and the skipping coctail interested me but i have a few querys, Mike recommands 3 times and a week with a weights workout for maxium fat loss, can i replace the weights with a bobyweight workout, pitols push ups pulls ups etc? ALso how heavy should the dumbell be for using with the ballsitic exercises i.e snatch swing etc, what would be a good indcation ? Lastely providing i cut out the snakes and sugary stuff, eat reasosnable sound, and drink plenty of water, how long should it take to see some results? Thanks Regards Daryl Do Little 

are ab vacuums worth doing? i know a lot of old school bodybuilders did them, i was just wondering about the benefits and all that 

My girlfriend is, of course, interested in losing a few pounds. She has asked me for help on this journey of hers and I was glad to help. What I plan on telling her to do is eat 3 meals a day, either of the same size, or so that dinner will make up a larger portion of her daily food intake (she will often skip meals or eat at irregular times). I will tell her to eat her meals just about six hours apart and to eat small, healthy snacks, such as low GI fruits, vegetables, and nuts and seeds, in between meals approximately 3 hours after one meal and 3 hours before the next. I will also suggest that she eat in the following order: light nutrient rich foods, fats, protein (pretty much complete proteins at every meal), complex carbohydrates. On "cheat days" she would eat some refined carbohydrate snack at the very end of dinner, and then keep her post-dinner snack smaller with a preference toward an even lower GI, or fat dense (nuts/seeds) snack. As a consideration, she is vegan, and also anemic. To counter this I plan on having her eat plenty of iron rich foods (soybean pasta, tofu, amaranth) preceeded by foods rich in vitamin C (apples, oranges, orange juice). I will also tell her to keep the stress levels down (senior in high-school and a little but of a nervous-nelly), think positively, keep a structured, 8-hour sleep plan, and I plan on starting her on an exercise regimen. For the exercise, I'm thinking mostly bodyweight stuff, with maybe some light weight work, and a strong focus on core work as her western lifestyle may have contributed to slightly poor posture. Pilates also seems a good choice for her. I might encourage her to see a ROLFer, as well. What are your opinions on this idea/plan for weight loss? Any input is appreciated. ~Tim Miller  

What brand of creatine do you recomend and what else do you recomend to take to gain muscle without fat? Josh 

Chris Pontius from Jackass and Wildboyz is working rumored to be working out with kettlebells. Saw pictures of him recently and he is ripped! 

Hello all. I am 5'11 and came in a t 182lb. I wanted to be around 168lb by getting rid of my little beer belly and subcutaneous fat. I have been training with KB ballistics alone for around 15 minutes per day. However, my weight has now gone up to 190lb - even though I have been following Mike Mahler's HOC regimen. My questions are the following: 1. Should I worry about weight, or simply how I look? I can certainly pinch less fat around my waist. 2. I don't want to become too bulky, I just wouldn't carry it off. But at this point in time it is not an issue as there is no visible hypertrophy, but a my clothes feel a but tighter around my shoulders which is fine as I wanted bigger shoulders anyway. 3. Although I do want bigger shoulders I want definition so they 'ripple' to avoid the 50 Cent effect (to me, he just looks fat). Will I achieve this with ballistics? Sorry if this post is a bit namby-pamby, I appreciate that such vain concerns should NOT be a part of any girevik's mindset!! 

I am a racquetball player and would like to add dumbell swings to my routine to add to my quickness on the court. The movement seems like it would be beneficial to a RB player, as you need to get low to the ball and then explode back up to cover the next shot. My concern is protecting my shoulder while doing these, as I am not sure which way the palm of my hand should face, either down toward the floor, or toward the wall while I do these. Could someone point me to an example of how to do these properly. Currently, I do mostly bodyweight exercises, dips, push ups, free squats, pull ups etc and some running and am decent shape. Thanks RBPlayer 

check out the video secion of my web-site again... there are 6 more videoclips of women's rus national championship (Video10 - Video15 files) Andrey

http://www.girevoysport.ru/video.htm 

I am just wondering if anyone has any opinion on clubbells, and if they are complimentary or worth adding to my kettlebell training? Any information or personal experiences would be appreciated. Thanks a bunch. Jon 

Hi- I'm in the market for some quality deadlifting & powerlifting equiptment(bar,plates,etc...), which I'll be using to train both myself & clients with. What would you suggest I buy? Much thanks, Wil Boyce, RKC 

Your P.H.A. workout is either torture or a gift. I did the P.H.A. for the first time today. All I can say is wow!! It let me know how out of shape I truly am. I am going to do this 3 times a week for 8 weeks. Thanks for a great wo to ad to my arsenal. Jay 

Is it just me or does DB press feel a little tougher than KB press of equivalent weight? I admit that with a KB it "feels heavier" but it is a lot more stable at lockout than the DB equivalent. I was hitting some DB presses yesterday for a change and thought to myself, "This shouldn't be too bad, I press my KB 50's all the time." However, as the numbers went up, the DB just felt "wobblier." The weights being on either side of the handle vs. when it is centered over one point (my shoulder) really made a difference. I found myself really having to grip them harder than with my KBs, in which case I could kind of "palm" the handles with open fingers. So like I asked in the beginning: Is it just me? 

Is it just me or does DB press feel a little tougher than KB press of equivalent weight? I admit that with a KB it "feels heavier" but it is a lot more stable at lockout than the DB equivalent. I was hitting some DB presses yesterday for a change and thought to myself, "This shouldn't be too bad, I press my KB 50's all the time." However, as the numbers went up, the DB just felt "wobblier." The weights being on either side of the handle vs. when it is centered over one point (my shoulder) really made a difference. I found myself really having to grip them harder than with my KBs, in which case I could kind of "palm" the handles with open fingers. So like I asked in the beginning: Is it just me? 

Just finished all sixteen weeks of Mahler's KSFSS, this is the first time I've done it. Main goal is to bridge the gap between 24 and 32. Please review my training log for full details. All comments are welcome. Here are my thoughts... 1) 5x5, usual bells 24kg x 2 This felt good and challenging. That's all I can say, it just felt good and challenging. 2) GVT, usual bells 12kg x 2 for upper body and 16kg x 2 for lower body Picked GVT for the heck of it. Ten reps may sound like sissified bodybuilding, but not up to eight sets of ten reps with 1 min rest using 40% of 1RM! With 50% you'd be lucky to get to the fourth set. It ain't funny, it hurts. 3) HIT, usual bells 24kg x 2 This was very boring for me. Probably I should have done more than 7 reps for the third sets or used more difficult drills, but I don't like variety, I prefer to stick with the "usual" stuff. You can see in the log I alternated workouts 1 and 2 only and skipped workout 3. Not quite sure what HIT was meant to do, maybe I wasn't doing it right. 4) RPT, usual bells 32kg x 2 Like 5x5, this felt good and challenging. Results: Have I grown stronger? Er, I really don't know! After the three weeks of light training, another sixteen will tell. I have grown more muscular and defined, especially in the upper body. Not a whole lot bigger, but yeah, bigger nonetheless. Strangely, I have "lost" the ability to mpress 32kg x 2 since 5x5. After RPT the 32s no longer feel extraordinarily heavy, but it seems like my grinding ability has diminished because now I can't even press them once. The bells don't feel super heavy, I know I can press them but I can't grind, it's ridiculous. Is my mind playing tricks or what? Anyway, would really like to thank Mahler for answering all my questions and for coming up with KSFSS. With KSFSS I hope to make the 32s comfortably heavy after another six months. The gap between 24 and 32 is big, phew.

Singapore Kettlebells 

Just finished all sixteen weeks of Mahler's KSFSS, this is the first time I've done it. Main goal is to bridge the gap between 24 and 32. Please review my training log for full details. All comments are welcome. Here are my thoughts... 1) 5x5, usual bells 24kg x 2 This felt good and challenging. That's all I can say, it just felt good and challenging. 2) GVT, usual bells 12kg x 2 for upper body and 16kg x 2 for lower body Picked GVT for the heck of it. Ten reps may sound like sissified bodybuilding, but not up to eight sets of ten reps with 1 min rest using 40% of 1RM! With 50% you'd be lucky to get to the fourth set. It ain't funny, it hurts. 3) HIT, usual bells 24kg x 2 This was very boring for me. Probably I should have done more than 7 reps for the third sets or used more difficult drills, but I don't like variety, I prefer to stick with the "usual" stuff. You can see in the log I alternated workouts 1 and 2 only and skipped workout 3. Not quite sure what HIT was meant to do, maybe I wasn't doing it right. 4) RPT, usual bells 32kg x 2 Like 5x5, this felt good and challenging. Results: Have I grown stronger? Er, I really don't know! After the three weeks of light training, another sixteen will tell. I have grown more muscular and defined, especially in the upper body. Not a whole lot bigger, but yeah, bigger nonetheless. Strangely, I have "lost" the ability to mpress 32kg x 2 since 5x5. After RPT the 32s no longer feel extraordinarily heavy, but it seems like my grinding ability has diminished because now I can't even press them once. The bells don't feel super heavy, I know I can press them but I can't grind, it's ridiculous. Is my mind playing tricks or what? Anyway, would really like to thank Mahler for answering all my questions and for coming up with KSFSS. With KSFSS I hope to make the 32s comfortably heavy after another six months. The gap between 24 and 32 is big, phew.

Singapore Kettlebells