Best Kettlebell Exercises for building Muscle

Kettlebell workouts are one of the best workouts to do if you want to get in shape quick and at home. It's a break from a regular bro split pumping iron workout. Plus it builds functional strength and good muscle mass as get to heavier kettlebells and beorw frequent in training.

I believe it's a great tool and asset for people who are into fitness. I love kettlebells as i can take them any where and they are easyly portable and don't occupy much space.

Best Kettlebell exercises are as follows

1. Kettlebell swings

2. Kettlebell press

3. Kettlebell Cleans

4. Double kettlebell squat

Till next time train hard and stay fit

Fitness and Farm Gym

Two things always brings a smile on my face Fitness and Farm. Both of these are very viral for humans. We need good food, organic food grown and served and physical activity to keep us fit and healthy. 

Farm and gym provides you that, I  love the idea of a farm gym. If you happen to set up a gym at home it's home gym. But having a gym at farm is different experience. How is it different you may ask, the biggest difference is farm gym is always a open gym and it's great to train in an open gym compared to a commercial gym.

Now coming to training routine, i like training intense and progressively over loading muscle. Be it a rep or a set a increase in these factors to increases the chances of gains.

I trained deadlifts for back and dumbbell curls for biceps. I trained shoulders using dumbbell shoulder presses. I did 2 sets of 10 Reps on each exercise.

This is my first workout and vlog on a day in Life. Please subscribe to my youtube channel.

Kettlebells a great asset to getting Fit

Fitness industry has always been growing and is a multi-million industry. Out of all the equipments or tools that came out of this industry the one I love and the one to humble me down was kettlebell.

Kettlebells are not new, they have been there since ages. But it's popularity grow from a decade. It's a great tool to get fit be it to build muscle or cardiovascular strength.

I use kettlebells regularly in my training and see great results and ample benifits. Here i did a workout compromising of both upper and lower body. A total body workout.

Do let me know your thoughts on kettlebell.

Heavy Dumbbell Cleans

Heavy Dumbbell cleans or heavy Dumbbell snatch are excellent of you are trying to build quality muscle with amazing strength. I always use these exercises to build not only raw strength but raw power. Typical cleans are done on barbell or a kettlebell. But for beginners and people who have no experience handling weight on barbell or heavy kettlebell are great choice. What about experienced lifters you may say. Well, it helps with fixing muscle imbalances. That's great way to take care of one's asthetics.

The dumbbell clean can be performed with one hand at a time depending on your choice and comfort. Please watch the video for demonstration.

Beginner Mace Workout

Mace has been for a long time and way before all the fancy gym equipments or even bare minimum dumbbells and Barbells. 1000 years ago Indian wrestlers and soliders used gada or mace as part of strength training. These fantastic tool help build core strength, flexibility and functional strength.

The mace or gada can weigh up to 15kgs and is one hell of workout.

Beginner Mace Workout

32kg Kettlebells complex

Here is my workout for today with a 32kg kettlebell. I did a complex workout for 20 minutes.

What is a 6 Day split workout?

A 6 day split workout is a routine where you train you entire body by splitting them into 6 days with combination of different muscle groups. You can train chest and triceps back and biceps and so forth. Taking only one day of rest. I believe it's very less productive and taxing on body of natural lifters and recovery is the key to muscle building. Here is a what I do to get great gains and it works well for me based on my recovery. I train my entire body two times a week. So only 2 days of workout.

Can you get ripped at 50?

Yes, one get ripped at 50 but needs lot of dedication and deligency. Right from workout routine to diet plan. So many people who have trained naturally all throughout life have maintained fair bit of muscle. Getting jacked as you age requires more knowledge and dedication than in your 20s and 30s. I believe one should train high intensity and low volume and low frequency in order to gain muscle and maintain good joint health.

Heavy Duty Training Day 2 of Gaining Muscle mass Bodybuilding

I am back to share my training I did on my day 2 of Heavy Duty Training Gaining Muscle mass Bodybuilding.

 I was so sore from my day 1 workout, I can't believe I would love it so much. It was an amazing workout and Doms set in after 24 hours of my workout. anyways I believe am gonna gain lot of muscle mass by the end of this transformation. The pump I got was incredible and just waiting for my 3rd workout of the transformation. so this the workout I did on 12 Jul 2022. Day 2 Workout 2 muscles Trained Legs Chest Triceps I did overall 23 sets for entire session.

Heavy Duty Training Day 1 of Gaining Muscle mass Bodybuilding Transformation

This is a blog post from Day 1 of heavy duty training Gaining Muscle mass and Bodybuilding Transformation naturally. Day 1 I took some pictures so as to compare my progress at the end. I will start posting my diet along with the workouts as and when i film it.This blog will have a detailed journal of my progess and road blocks. I have trained high volume and low volume, but i felt i grew on low volume training and my body responds well to low or mordate volume. I have never detailed all aspects ofy training completely. If log training i wouldn't capture diet oe visa versa, but this time i intend to it all and share my progress and thesis. here are some of the pictures of me after 2 days of rest after my fist workout.

I chose mike mentzer's heavy duty training program to see hownmy body responds. I must tell you I was great workout and I am sore like hell frok past two days. I suspect most of it might be due to me not working out for more than 2 months. As I do my second workout I will be able to shed more light in to it. Right now enjoying DOMS lol. Here is a article link to DOMS. here is the workout i did on my day one of workout.

Till next time train hard and enjoy the process.

bodybuilding vs strength training

Bodybuilding vs strength training are two different things and let me explain you the difference between both also how to get big and Strong.

Why do our muscles get sore after a workout ?

I am often asked by newbies in the gym Why do our muscles get sore after a workout? and what are the best recovery tips? I try to simplify it and say rest and recuperate well from your workout. This is called DOMS I.e, delayed onset muscle soreness. This particularly happens in newbie because they are new to training and it's a new stimulas. It's seen the soreness is set in after a day or two and may be there for 3/4 days. I can say based on my personal experience that I get sore now even after so many years of training under my belt. However, not after every workout but after some of workouts. I train Heavy duty training and H.I.T high intensity training and I do get sore. Now how do we heal the soreness? Rest well Do proper warm up massage Get adequate sleep.

Can we Build Muscles without supplements

Fat to Fit Natural Bodybuilding without supplements is a new series on my youtube channel.I shall share my diet, training routine and progress. I have always been a Big fan of Mike Mentzer and I believe in his training methods. Can we Build Muscles without supplements you may ask, I say yes.

Like Arthur Jones, mike Mentzer, Casey viator and Dorian Yates I love the heavy duty training methods. I believe if you are able to create the intensity to stimulate the muscle growth then high volume is not necessary.The uniqueness of this series is I train without any supplements and train at home so it eliminates machines and its all about free weights. Thats where it deviates from mike Mentzer routine since machines are involved more in his routine, like the Nautilus machines.

This is Episode 1 od my Training. Please comment and share your feedback

Heavy duty workout - Mike Mentzer Inspired Leg Day

This is heavy duty training for naturals and natural bodybuilding. I am a big fan of Mike Mentzer and this heavy duty training is Mike Mentzer Inspired not the same routine or rep range but the tempo and intensity is the same. I have been busy more so than ever, but my passion always remains fitness and bodybuilding. No matter how busy I am, I always make time and plan my training method and program or training routine. The core of my training Philosophy remains the same, it heavy duty workouts and high intensity training. It's been 10 days since my last workout and I fell sick for few days and that was very painful and took time to get back to workout. Naturally the style and intensity with which I train demands more days of rest and recuperation. yes,definitely not 10 days but would have been 3 to 4 days for sure. After all I trained legs last time and coincidentally I start with legs again. People who are busy and train on a tight schedule should try it. I have decided to document the whole journey and share the results of heavy duty workouts.

There have been many experiments like the Colorado experiment where Arthur Jones, Casey vietor were involved and got great results but it was not far from controversy. Here I train in modest of place and with bare minimum training tools be dumbells or barbells or weight plates.an I certainly would like you to join my journey and comment, share and follow my blog. Till next time, good bye.

At Home Barbell Only Chest Workout

Today on Natural Bodybuilding without Supplements Episode 3, I do at home barbell only chest workout with barbell bench press. If you have followed me and my natural bodybuilding life style and journey you would know I follow HEAVY DUTY TRAINING method with High intensity exercises. Created by ARTHUR JONES and refined by Mike Mentzer who wrote numerous articles did seminars and trained lot of clients. He completed in Mr Olympia and mr. Universe, he was a legend in the sport of bodybuilding.

Do we really need Supplements to build muscle ? This is the question I get asked the most.I want to this transformation and get in best shape I can be in and prove it's not mandatory to take supplements, it's just a personal choice. I believe in adding whole some foods in one's diet and workout diligently and hard. In course of this transformation I will increase intensity level and you will see me putting mow lot of muscle and be in good physical condition. subscribe to my YouTube channel.

Natural Body Transformation Report 2022 Week 1 Day 2

Natural Body Transformation Report 2022 has officially begun. The last Transformation was a great success and i lost lots of fat and maintained a good body with more of dieting and exercising. How is it different this time you may ask. Well, last year and the year prior it was more focused on getting a lean physique now it's more of getting a hurclean physique with more focus on health and wellbeing.

People who follow my blog and youtube channel already know that i Don't take any suppliments or steroids. I try to get to the best version of myself. People often believe these are the only route, however there is a healthier way and that's what I am exponentially exploring now.

For today's workout i did kettlebell cleans and Turkish get ups. I used a 32 kg Kettlebell to do exercise. I believe kettlebells are the only of best training tools to hit the market. They are versitle and very productive. I am yet to start some serious Trianing, however day 2 had been productive. Here is a short except from my day 2 training.

Follow along my series both on blog and youtube.

Natural body transformation Day 1

Today I am starting my natural body transformation series day 1. I trained chest and triceps. chest has been one of my strongest body part but off lately I have not trained it at all. Hence I started day 1 with chest and triceps.

Typically I use to train in a commercial gym but now I have made a conscious decision to set up a home gym and train over here. I stay in Udupi now and let me tell you i have been loving my stay so far. This series is going to be not only training at home in a home gym but also natural body transformation no supplement and protein powder.

Here is my workout for today

Flat dumbbell bench press 4x10

Flat dumbbell Flys 4x10

Triceps dips using a bench 4X7 to 10

Triceps dumbbell skull crusher 4x10

Please subscribe to my youtube channel for the video format of the series and drop a like and comment on the YouTube channel and I will reply.

32 kg kettlebell clean and press Workout

I have fallen in love with kettlebell training not only because its compact and versatile but also its a great tool to have in your home gym.

Here I demonstrate Clean and press with a 32 kg kettlebell. I used a decathlon 24 kg kettlebell for almost a year before progressing to the 32 kg kettlebell.Can i call my physique a kettlebell physique? yes and no. Kettlebell workout is complementary to muscle and strength building at the same time helps with fat loss.

32 kg Kettlebell Cleans

I have been on a quest to get fit and get muscular right from my teens to into my late 30s. I have trained from body weight training to bodybuilding, to powerlifting and finally kettlebell training.

All of these forms of training have their own flavour and benifits. I loved them all and used them all to my advantage. Now let's talk about kettlebell. Like any other form of training kettlebell is a tool but a great peace of equipment. It has numerous benifits but to answer to your question is it the ultimate training equipment? I would say yes and no simply because it's very subjective.

By subjective I mean it depends on your goals is it that you want speed and explosive power with toned physique or you want a bodybuilder kind of physique?. If you want a bodybuilder kind of physique then you have to bodybuild. But what i recommend is add kettlebell training to your regime. May be like a cardio day or if you progressively get better and stronger at it then it will build over muscle as well.

You would believe how i was humbled by a 24 kg Kettlebell i couldn't even clean it in the beginning not even a partial clean. The way it shifts weight and puts stress on your body is very different from how it happens in bodybuilding weight training. With bodybuilding it's more of training and building muscle more of Static moments where as with kettlebell it's very dynamic and has lots of benifits. Now after a year of training i switched to a 32 kg Kettlebell. 

Do subscribe to my youtube channel and share the videos.

Untill next time train hard and stay strong.

Push Workout Plan

Today I want discuss about push workout, now for a newbie it might sound Greek and Latin. well matter of fact it's a great routine for a newbie or an intermediate to add to their workout schedule. It will save time and will produce great gains.So here me out.

Before you follow my routine do subscribe to my YouTube channel as well.

Now that you have subscribed to my YouTube channel, you will have access to ton of information on diet,  workout routine and bodybuilding history as well as some of travel videos. 

Lets deep dive on what push workout routine  or a plan actually is. You perform all pushing exercises  like bench press, shoulder press, triceps  skull crushes or French press as they call it. You add all these exercises  to cover or hit muscles like chest,  shoulders and triceps. One workout and 3 body parts trained in one session. Do an adequate number of sets and reps  depending on your goals and level of training and adjust the weights lifted accordingly.

Now let's look at the benefits of push workout:

1. Easy programming 

2. Time saving 

3. Covers multiple muscles in one session 

4. Develops stamina with strength.

5. Very basic yet rewarding 

Follow  my routine  as outlined in the video If you wish to and love to answer your question.

Alternating Kettlebell Press

 I always have loved kettlebell and Kettlebell workouts. They are quick and efficient, get the job done and builds tremendous stamina and good deal of strength. Now, strength part is relative to weight used. I have a 24 kg kettlebell from domoys sold by decathlon. They make a pretty good kettlebells. Finding heavier one's is a challenge. Probably have to shop from kettlebell king.

Alternate Kettlebell shoulder press is a great exercise for shoulders. I usually pick them up and crank up as many as I can. I have noticed one great thing about Kettlebell is the carry over or kettlebell exercise strength to other regular exercise is at higher degree. Try doing 4-5 sets of reps and progressively increase the rep and tempo to add change and to make gains.

Try this exercise and make great shoulder gains.