The Official TS Workout & Nutrition Thread
#2173
Kinda interesting - study on weights vs. kettle bells
Effects of Weightlifting vs. Kettlebell ... [J Strength Cond Res. 2012] - PubMed - NCBI
Effects of Weightlifting vs. Kettlebell ... [J Strength Cond Res. 2012] - PubMed - NCBI
Abstract: Otto, III, WH, Coburn, JW, Brown, LE, and Spiering, BA. Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. J Strength Cond Res 26(5): 1199–1202, 2012—The present study compared the effects of 6 weeks of weightlifting plus traditional heavy resistance training exercises vs. kettlebell training on strength, power, and anthropometric measures. Thirty healthy men were randomly assigned to 1 of 2 groups: (a) weightlifting (n = 13; mean ± SD: age, 22.92 ± 1.98 years; body mass, 80.57 ± 12.99 kg; height, 174.56 ± 5.80 cm) or (b) kettlebell (n = 17; mean ± SD: age, 22.76 ± 1.86 years; body mass, 78.99 ± 10.68 kg; height, 176.79 ± 5.08 cm) and trained 2 times a week for 6 weeks. A linear periodization model was used for training; at weeks 1–3 volume was 3 × 6 (kettlebell swings or high pull), 4 × 4 (accelerated swings or power clean), and 4 × 6 (goblet squats or back squats), respectively, and the volume increased during weeks 4–6 to 4 × 6, 6 × 4, and 4 × 6, respectively. Participants were assessed for height (in centimeters), body mass (in kilograms), and body composition (skinfolds). Strength was assessed by the back squat 1 repetition maximum (1RM), whereas power was assessed by the vertical jump and power clean 1RM. The results of this study indicated that short-term weightlifting and kettlebell training were effective in increasing strength and power. However, the gain in strength using weightlifting movements was greater than that during kettlebell training. Neither method of training led to significant changes in any of the anthropometric measures. In conclusion, 6 weeks of weightlifting induced significantly greater improvements in strength compared with kettlebell training. No between-group differences existed for the vertical jump or body composition.
#2174
Do those results surprise you Chase? I'm a big believer in KB training as I think it strengthens the core as much as anything else but I'd have been shocked if the strength gains from KB training surpassed the gains from conventional heavy lifting.
#2178
Haha at that study's results! They measured strength using the exact same exercises the weightlifting group did for 6 weeks? That means that group got better at the lifts which are skill based. (high pull and squats)
#2179
You guys don't mind if I put food in here, do ya?
For Bo, here's what I had yesterday. I also snacked on carrots and cauliflower, and had a protein shake.
Breakfast was 3 scrambled egg whites and roasted broccoli.
Dinner was a turkey burger with feta an avocado, salad with hearts of palm and basil dressing. The book calls for a squeeze of lemon on the lettuce but that's not gonna fly with me.
For Bo, here's what I had yesterday. I also snacked on carrots and cauliflower, and had a protein shake.
Breakfast was 3 scrambled egg whites and roasted broccoli.
Dinner was a turkey burger with feta an avocado, salad with hearts of palm and basil dressing. The book calls for a squeeze of lemon on the lettuce but that's not gonna fly with me.
#2180
Tim Ferriss yaks about KB's all the time like they're the only shit on the planet. My opinion is they are good for ancillary training from time to time. When I saw a vid of him swinging 100lbs KB I laughed. It's kind of like curling and throwing your back into the curl. Anyone can swing a bunch of weight around.
I am a big fan of diversity. However when I want to add muscle mass/size quickly, I do olympic lifts.
Like I mentioned about I don't think that's the flaw in the methodology. I also don't see how one requires more "skill" than the other. The larger issue is the KB weight did not increase over the period of time like the olympic weight did, which biases the study.