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

I just ordered your DVD and can't wait to look at it. I've fooled around with HOC and DOE workouts for awhile and have a question: is it ok to wave KB weights during HOC? I'm having some problems with heavier KBS going the distance, but lower weights and more reps don't give me what I want. I need to drop 10 lbs brought on by bad diet and stress (my wife had another blood clot problem from an earlier pulmonary embolism and is bed ridden again, so sleep is a problem for me again). I can clean my eating up, I've done it before, but I wanted to do some serious HOC before starting some strength work (fast tens, or other 5X5 stuff). Thanks for any advice. I think your DVD will be the best Christmas present that I could have given myself this year.  

I'd like to share some feedback/comments on the recent Mike Mentzer and HD article. I hope they're not being perceived as attacking Com Mahler: 1. "One more time, strength training is a skill. The more you practice the skill of strength training, the more you refine your form and the more efficient you get." First, HD was designed purely as an optimized approach to bodybuilding, not KBs. I know he spoke of a correlation between getting stronger and muscular hypertrophy, but, KBs are about a skilled form of weight training vs. bodybuilding. Also, Mentzer did what he could to remove "skill" from training. (See #3) What would Mentzer's take on KB training be? Having trained under his watchful eye and spent time with him either in person, on the phone and corresponded, he'd probably be the first to tell you HD might not apply specifically to KB training. He was quite honest and pragmatic about what his program would provide and would not provide. Mike did have a world class powerlifter apply HD principles to his lifting approach and saw great success, however, I can't speak as to whether this person is/isn't still using them. I think most HD advocates would agree Mentzer's philosophy would not apply to skilled lifts such as Olympic lifting, KBs, etc. 2. "Simple, practice the skill of strength frequently with moderate training loads and avoidance of training to failure." This is probably a very important point: Mike's final article in Ironman magazine noted his emphasis that HD is about optimized muscular contraction on an infrequent basis, not the skill of strength, learning specific lifitng techniques, etc. I hope that makes sense...Mentzer learned that it is about "maximal contraction" and resulting hypertrophy, as one of his proteges, John Little notes. Also Mike wouldn't hesistate in correcting a person's approach by telling them "You can be a bodybuilder or weight lifter but not both." 3. "One of the main reasons why the HD program did not work well for many trainees is not the fact that it called for training to failure (although that can be problematic), but the fact that the workouts were far too infrequent. Mentzer recommended that trainees take 7-14 days off between each exercise to maximize recovery." Training (in)frequency was/is the key to the HD approach. Mike's adage was as you get stronger and bigger, you have more muscle. The more muscle you have, the more it taxes the body's abillity to recover. Hence, if you've got 25% more muscle than the year before, it could take 25% or more time to recover and grow new muscle. Does this impact getting into a groove? For those of us who used HD for many years, no. This is because Mentzer's writings emphasized the use of machines, not freeweights. He felt the trainee should not be focusing on directing the force, not controlling a weight or mastering a certain technique...which goes back to being a weight lifter vs. bodybuilder. He also felt this was key to using HD safely. (When I trained with Mentzer, he would only allow the use of machines. If you look back on Mentzer training photos, you'll see a great many pictures of him using those brutal (for lack of better word!) Universal and early, early Nautilus machines.) This infrequency helped many, many of us seee wonderful progress in our bodybuilding goals...again, not the same thing as using KBs, etc. Apples and oranges! ;o) After being stuck in a huge rut, Mentzer's methods jumped started my progress in terms of strength and size. Admittedly, my fitness levels dropped off, etc., during that time, but the focus was bodybuilding, not fitness--an unfortunate situation. 4. Finally, Mentzer did not just recommend one set to failure...for those who haven't read his materials or had the opportunity to speak with him but only seen public articles, this can be a bit confusing. What HD 1, 2 and subsequent publications recommend are several warm up sets. For example, with a chest exercise, the trainee may warm up with three, four or five sets and then finish with a "work set" which is the 'to failure' set. For advanced trainees, Mike suggested that subsequent sets would not require a warm up (which is where Com Mahler is correct). eg Chest Press - Warm up 4 - 5 sets, One work set to failure Shoulders - Lateral raises to failure (no warm up) Weighted dips - To failure (no warm up) ...and you're done! (Minimal rest between sets.) I hope this provides better insight into the late Mike Mentzer's approach and programs. There are goods and bads regarding the HD program which I won't further bore people with. And nothing was written to say what Mike Mahler suggested regarding training is right or wrong; instead, I just hope I could clarify some of the misunderstanding regarding the HD method of bodybuilding. Best regards  

I got my 24 kg in the mail the other day, and I can tell you that it's really difficult to let it sit under the Christas tree for another week! My question: is it bad to do double kettlebell exercises, like for example double clean & jerks, using two kettlebells that are not of equal weight? Might this even be beneficial if one were to switch up which arm used which kettlebell? I'm thinking that it might be a good thing, as it is a little similar to varying weight, tempo, etc. Just wanted the opinions of others that are more experienced than myself. I'll be using a 16 kg and 24 kg. 

Hi all Mike have once postet a how youcould read ironman articles on the net, anyone who knows how?? It was free 

Hey Mike if the answer to this question is in your strength and size dvd, just tell me to buy the dvd and I apologize. I am working on snatching two 88lb kbs. I was wondering besides the 2 kb swing and 2 kb high pulls, is there any other assistance exericises you reccomend to use while working on snatching two 88lb bells. Thanks, Josh Merry Christmas Everybody!  

It is the fourth day I am doing GTG. Weighted dips and chinups. The wo is described in the article [http://www.bodybuilding.com/fun/mahler23.htm]. But I do 5-6 sessions, instead of the 8 recommanded. It is the 4th day now. My dimensions (chest and arms) are at their high. But they did not get any higher. How long should I wait before I notice results in mass? (It is difficult to see results in performance unless I go all out).  

It is the fourth day I am doing GTG. Weighted dips and chinups. The wo is described in the article [http://www.bodybuilding.com/fun/mahler23.htm]. But I do 5-6 sessions, instead of the 8 recommanded. It is the 4th day now. My dimensions (chest and arms) are at their high. But they did not get any higher. How long should I wait before I notice results in mass? (It is difficult to see results in performance unless I go all out).  

It is the fourth day I am doing GTG. Weighted dips and chinups. The wo is described in the article [http://www.bodybuilding.com/fun/mahler23.htm]. But I do 5-6 sessions, instead of the 8 recommanded. It is the 4th day now. My dimensions (chest and arms) are at their high. But they did not get any higher. How long should I wait before I notice results in mass? (It is difficult to see results in performance unless I go all out).