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

I have joint problems, runners knee, my right wrist locked up on me 2 yrs ago(physical therapist had to manually move it to get it unlocked), shoulder pops with certain movement, right elbow pops in and out of joint if it gets to fatigued (found this out doing bicep curls), ect. It was recommended that I get Maxwell's DVD so I did. The routines on there are great btw, just got my dvd yesterday. I watched it like 3 or 4 times. This morning I put it in and attempted to follow it. I didn't have problems until the leg stretches (when except for me being uncordinated). :) Anyway, when I attempted to do the stretch (sorry don't know the name) where it is kind of a side lundge then you turn your shin up to the cealing. When I did that with my left leg (it was the one straight out not bent), it felt like I stretched my inner thigh muscle to far (felt almost like a rip but not that severe I didn't have severe pain or anythign anyway). Again not sure what that muscle is called the one that holds the kneecap in place (or that is what the physical therapist I went to about 10yrs ago said it's function was). Anyway, since this morning my knee has really been bothering me, not pain, but more like an irritation under my kneecap (almost like a tingle). I know on the DVD Steve says if you have a problem with a specific movement you need to do it more, but do it just before the pain, ect. I know my hams are tight most of my joint problems I think are from my muscles being to tense. I am not the type of person that relaxes easily. In anycase, what should I do at this point? Rest my knee or continue like nothing happend and continue to do the stretch/movement before the pain? My problem is I push to much and ignore irritation until it becomes severe shooting pain, I know very bad for me, but with my knee it is hard to tell. Before kettlebell it bothered me (ie tingling under the kneecap) almost all the time for the past 10yrs, after just a few weeks of kettlebell didn't notice it really until today (accept for the day I spent 50 minutes on a stationary bike then it bothered me a little). Any thoughts are helpful. Sorry this is so long I am not good at summing things up well. You should have seen my note taking in school ;)  

I am 19 years old and was training gymnastics. I thought that I developed some strength from it, as I could do easily all the poses like planches, planche-puhups, reverse planches and all the rest at the weight of 176 lbs. Yesterday my friends asked me to go train with them lifting weights (one of them trains about half a year and benches 220 lbs, and the other a year and a half and takes about 260 lbs). So I did. The problem is that I struggled with 121 lbs badly and a 132 bench press was beyond my reach and damn even a person that is not training lifting weights is capable of lifting this and it seems that the gymnastics training has no effect on the strength in weightlifting because not only my bench was bad but the biceps and triceps too. And I was feeling great, my shape that day was fine. So what is the problem does gymnastic training has no effect on the strength in any other excercises? Becausce I lifted way below my bodyweight, almost like a person that was never training anything. 

I hate to revisit a topic that you have commented on, but I had some questions about carryover/specificity of training. I think that I am in agreement with on your general feelings with this. What I would really like to know is if you are willing to share some of the specifics of your training? I know that you do engage in GPP and SPP in addition to your jiu-jitsu, but what (exercises), how much, do you periodize them. How much do you do compared to grappling training, and do you perform them on the same day? Any other pertinent info? I know that you may say that everyone is different, but just trying to grab some ideas. Thanks for any info. 

A friend recently moved to Manhattan and he is debating which to take up for getting in great shape(and secondarly meeting women) There is excellent instruction available in both there and since I'll be moving there in July I also would appreciate any knowledge on the subjects forum members may have. 

Comrades, I've been reading the forum for years but this is my first post. Here is my question: when I pick up objects, particularly to the front (such as picking up my children), I find that my natural tendency is to push my abs outward. I feel that this must be wrong, but I'm not sure. My belly seems to bulge outward more these days although I believe my bodyfat is about the same as it has been for a couple of years. I am wondering if I have a weak transversus abdominus so that, basically, everything is "hanging out". Any thoughts / advice? I have to log off now, but I will check back later. Thank you all in advance. Dave 

I am at 2 dead-hang pull-ups right now and need to get to 7 to be able to apply for a spec op job. I am good on my run, swimming, push-ups, and sit-ups, just need the dead-hang pull-ups. My problem is I got so big from lifting weights that I think I’m having trouble pulling up my massively developed lower-body. My stats are 72 inches or 6’ feet and 225 pounds 12 % BF. Anyone have any ideals on what I should do to improve this and of how fast I will be able to get my dead hang pull-ups upto 7 total. Thanx anyone! -Spec Op hopeful  

The reason I dropped out of jujitsu training (trained with royce gracie here in carson ca) was that in group classes a few guys suffered elbow hyperextensions...but it was the same guys who had the "accident" (torrance PD officers) they claimed the arm got "caught in my GI" etc. One of these guys wrenched my neck so hard I felt it was not worth it, and (to be totally honest) just was too scared to goto class and having crippled my leg in football and Left arm in motorcycle accident didnt want to add to the list. Looking at tapes of Sakuraba, I have seen at least two where he hyperextended/dislocated elbows of opponents. Mistake? Accident?  

Just seeing if anyone knew anything about it and what they have to say about it. www.ginasticanatural.com.br/ingles Thanks, Colin 

Comrades, Anyone do each of these on a regular basis? If so, can you answer me a question? How do the weights compare for each of these excercises? For example, if you can do 250x5 in the barbell bench press, how much can you do for dumbell presses? I'm sure it's less that 125 each arm. I used to do barbell presses and incline dumbells a looonnnngggg time ago, but have no idea what I used to lift to compare, and they're not even the same excercise. Looking to add dumbell presses to my workout and am just curious how it compares to flat bench in terms of weight. Thanks 

There has been mention on this forum of some "over 40" guys performing some record setting powerlifts. I believe these are exceptional specimens. There is not doubt that the body changes as it ages. But it seems that some people suggest that with the right mix of sleep, diet, and exercise one can just about ignore the aging process. Also, almost everyone talks about continuing to make gains. I am 43 and have never been a competitive lifter let alone a record setter. But I'm much stronger than average and have all the strength I need for the things I encounter in daily life. I'm just interested in maintaining what I have and feeling good. Now I know I'm sounding critical but if there is something I'm missing, please point me in the right direction. I'd love to train and eat like I was 20 years old and become a specimen too. - WaltG 

There has been mention on this forum of some "over 40" guys performing some record setting powerlifts. I believe these are exceptional specimens. There is not doubt that the body changes as it ages. But it seems that some people suggest that with the right mix of sleep, diet, and exercise one can just about ignore the aging process. Also, almost everyone talks about continuing to make gains. I am 43 and have never been a competitive lifter let alone a record setter. But I'm much stronger than average and have all the strength I need for the things I encounter in daily life. I'm just interested in maintaining what I have and feeling good. Now I know I'm sounding critical but if there is something I'm missing, please point me in the right direction. I'd love to train and eat like I was 20 years old and become a specimen too. - WaltG 

The Secret Relationship Between Hormones And Productive Strength Training I will get right to the point. If you do not have a high sex drive then you are not healthy and you are not maximizing the benefits of training. If you do not feel strong and powerful after workout then you probably did more damage than good with regard to your health. Instead of optimizing your anabolic hormones (also known as sex hormones) you have depleted them. Depleting your anabolic hormones places you in an aging state which is counter productive to recovery. Fail to recover several times and you will get weaker and weaker at each workout. While getting blood work is very important and I will cover what tests you should have done in this article, there are a few free ways to determine whether your training is optimizing anabolic hormones. First, lets talk about the two main hormones that are very important to training. Testosterone and Growth Hormone. I am not going to get into detail on each hormone, you can do some research on your own at www.worldhealth.net However, I will say that if your Testosterone levels are low, forget about ever being really strong or more importantly feeling good about life. Symptoms of low testosterone are: low sex drive, low confidence, increased bodyfat, and poor outlook on life. In other words if your Testosterone levels are low, you do not feel like having sex, you let people push you around, you are overweight, and you probably think that life is lame. I rather jump off a cliff then live life that. Forget about prozac and other ways to cover the symptoms. Get to the root cause which could very well be low T levels. In addition to everyday well being, new studies are showing that people that have low testosterone are more likely to get heart disease. Now one study that I read about online (I forget where but do a google search and you can find it yourself) conveyed the importance of high testosterone levels with regards to building muscle and strength. A study was done in which one group worked out and received testosterone therapy. The next group worked out and did not receive testosterone therapy, and finally one group received testosterone therapy and did not work out. Guess which group had the best results? Obviously the group that got T therapy and worked out. However, what is interesting is the group that got T therapy but did not work out got better results than the group that worked out but did not get T. Of course, the training program that they were on could have been really lame. No doubt that is a possible factor. However, that does not even come close to ruling out the fact that the group that did not work out actually got stronger and bigger with T therapy. Now I am not telling you this to encourage you to take testosterone. That is between you and your Doctor. I am telling your this to demonstrate clearly how important optimal T levels are to training. the optimal range for T is 600-900ng/dl for total and 200 to 600 for bioavailable (this is how efficient your are at using what you are producing). Normal is considered 200ng/dl to 900ng/dl. However, that is a very broad range and normal does necessarily mean ideal. I rather be closer to 900ng/dl than 200ng/dl and if you care about being strong and virile then you should as well. Ladies, I do not know what the optimal ranges are for you. Do some research find out and then let me know. T levels are important for women as well but obviously what is ideal for a woman is much lower than what is ideal for a man. for the rest of the article, click here:

http://www.mikemahler.com/newsletter/94.html 

The Secret Relationship Between Hormones And Productive Strength Training I will get right to the point. If you do not have a high sex drive then you are not healthy and you are not maximizing the benefits of training. If you do not feel strong and powerful after workout then you probably did more damage than good with regard to your health. Instead of optimizing your anabolic hormones (also known as sex hormones) you have depleted them. Depleting your anabolic hormones places you in an aging state which is counter productive to recovery. Fail to recover several times and you will get weaker and weaker at each workout. While getting blood work is very important and I will cover what tests you should have done in this article, there are a few free ways to determine whether your training is optimizing anabolic hormones. First, lets talk about the two main hormones that are very important to training. Testosterone and Growth Hormone. I am not going to get into detail on each hormone, you can do some research on your own at www.worldhealth.net However, I will say that if your Testosterone levels are low, forget about ever being really strong or more importantly feeling good about life. Symptoms of low testosterone are: low sex drive, low confidence, increased bodyfat, and poor outlook on life. In other words if your Testosterone levels are low, you do not feel like having sex, you let people push you around, you are overweight, and you probably think that life is lame. I rather jump off a cliff then live life that. Forget about prozac and other ways to cover the symptoms. Get to the root cause which could very well be low T levels. In addition to everyday well being, new studies are showing that people that have low testosterone are more likely to get heart disease. Now one study that I read about online (I forget where but do a google search and you can find it yourself) conveyed the importance of high testosterone levels with regards to building muscle and strength. A study was done in which one group worked out and received testosterone therapy. The next group worked out and did not receive testosterone therapy, and finally one group received testosterone therapy and did not work out. Guess which group had the best results? Obviously the group that got T therapy and worked out. However, what is interesting is the group that got T therapy but did not work out got better results than the group that worked out but did not get T. Of course, the training program that they were on could have been really lame. No doubt that is a possible factor. However, that does not even come close to ruling out the fact that the group that did not work out actually got stronger and bigger with T therapy. Now I am not telling you this to encourage you to take testosterone. That is between you and your Doctor. I am telling your this to demonstrate clearly how important optimal T levels are to training. the optimal range for T is 600-900ng/dl for total and 200 to 600 for bioavailable (this is how efficient your are at using what you are producing). Normal is considered 200ng/dl to 900ng/dl. However, that is a very broad range and normal does necessarily mean ideal. I rather be closer to 900ng/dl than 200ng/dl and if you care about being strong and virile then you should as well. Ladies, I do not know what the optimal ranges are for you. Do some research find out and then let me know. T levels are important for women as well but obviously what is ideal for a woman is much lower than what is ideal for a man. for the rest of the article, click here:

http://www.mikemahler.com/newsletter/94.html 

Touching on the topic of optimal workout length of time from Mahler and Maxwell's posts below. It is not uncommon for my teamates and I to train intensely for several hours at a time--far from the optimal 40 minute window. Is this to be avoided? Can fighting really lower testosterone? 

This is for anyone who could provide assistance in my search. I am working on my master's in exercise science and have looked extensively for peer review articles on kettlebell research. Searches of pubmed, medline, sportdiscus and a couple of others have turned up nothing. Help in locating ANYTHING would be most appreciated. I do know that it can be difficult if not impossible to obtain information on research from some European countries. This is why I am asking on this forum. Thank you to anyone who may be able to help. Kathy Green Dogdiner@msn.com