If you were to put kettlebells vs dumbbells into a fight to see which training method returned the best overall strength gains, who do you think would come out on top? This is a popular gym argument which has raged for many years, and today we will use the latest science to teach you the answer.
While it's not uncommon to meet individuals who swear blindly that following one protocol is the best way to build muscle and lose body fat, the general consensus is that the optimal results can be achieved through a varied combination of both methods as well as lesser known styles, including resistance bands and suspension trainers.
However, a recent study pitted the kettlebell against free weights in a study to determine which method would return the greatest strength gains overall. The results were quite profound.
The study followed a protocol where Group A would be using a 16 kilogram weight to perform a six week program of swings, accelerated swings and goblet squats in an attempt to boost vertical leap, power clean and squat strength levels.
Their second group of subjects were put through a 6 week course of squats, high pulls and power cleans using free weights in a bid to boost strength on squat, power clean and vertical leap. They used a weight which was equal to 80% of their one repetition max.
The results clearly showed that the free weight group enjoyed much greater gains in strength than the kettlebell group. First of all, the barbell/dumbbell group noticed a massive increase in their squat strength of 15%, as well as an increase in power clean strength of 10% and a vertical leap boost of 4%.
Their kettlebell counterparts, on the other hand, could only manage a 4% increase to their power clean and added just 1% to their vertical leap. Those results were quite surprising, given the explosive nature of kettlebell training in general.
These results clearly document that free weights return superior strength gains overall.
However, the optimal method for building a better body through effective fat loss and lean muscle building should include a variety of techniques. Although this particular study from California State University, Fullerton returned results heavily in favor of resistance training, this does not mean you should eliminate every other type of exercise from your program.
The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.
The battle between kettlebells vs dumbbells will be one that undoubtedly cuts most gyms down the middle depending upon personal choice. However, the latest scientific research clearly documents one winner.
While it's not uncommon to meet individuals who swear blindly that following one protocol is the best way to build muscle and lose body fat, the general consensus is that the optimal results can be achieved through a varied combination of both methods as well as lesser known styles, including resistance bands and suspension trainers.
However, a recent study pitted the kettlebell against free weights in a study to determine which method would return the greatest strength gains overall. The results were quite profound.
The study followed a protocol where Group A would be using a 16 kilogram weight to perform a six week program of swings, accelerated swings and goblet squats in an attempt to boost vertical leap, power clean and squat strength levels.
Their second group of subjects were put through a 6 week course of squats, high pulls and power cleans using free weights in a bid to boost strength on squat, power clean and vertical leap. They used a weight which was equal to 80% of their one repetition max.
The results clearly showed that the free weight group enjoyed much greater gains in strength than the kettlebell group. First of all, the barbell/dumbbell group noticed a massive increase in their squat strength of 15%, as well as an increase in power clean strength of 10% and a vertical leap boost of 4%.
Their kettlebell counterparts, on the other hand, could only manage a 4% increase to their power clean and added just 1% to their vertical leap. Those results were quite surprising, given the explosive nature of kettlebell training in general.
These results clearly document that free weights return superior strength gains overall.
However, the optimal method for building a better body through effective fat loss and lean muscle building should include a variety of techniques. Although this particular study from California State University, Fullerton returned results heavily in favor of resistance training, this does not mean you should eliminate every other type of exercise from your program.
The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.
The battle between kettlebells vs dumbbells will be one that undoubtedly cuts most gyms down the middle depending upon personal choice. However, the latest scientific research clearly documents one winner.
No comments:
Post a Comment