Are you bored with your workouts? Do you dread going to the local gym only to wait to use the squat rack that’s being

Credit to www.mikemahler.com My favorite exercise by far is the Clean and Press. I like many of the variations such as the Barbell Clean and Press, Dumbbell Clean and Press, Sandbag Clean And Press, Resistance Band Clean and Press, and my all time favorite the Double Kettlebell Clean and Press. What makes the Clean and Press so great? It works the entire body from head to toe. You use the lower body to get the bells to the shoulders and the upper body to get the bells overhead. Moreover, the Clean and Press teaches coordination, transfer of power, and teaches the body how to work as one unit. Executed with heavy weights and low reps, the Clean and Press is an incredible strength developer. Done for high reps (12-15) the Clean and Press is an incredible strength-endurance builder. Done with heavy weights and high volume the Clean and Press is a great size and strength developer.

Credit to www.mikemahler.com I research a lot of training programs and when I come across something that looks promising, I use myself as a guinea pig to make sure that it is worth doing before sharing it with my clients and readers. Recently, I hit some plateaus in my own training and decided to try a program called EDT (Escalating Density Training) by top strength coach Charles Staley.      Here is how EDT works. Take two antagonistic muscles for each workout such as the quads and hamstrings. For example, lets use squats and stiff-legged deadlifts to illustrate. Go back and forth between squats and stiff-legged deadlifts for as many sets as you can in a designated time period such as twenty minutes. Charles refers to this twenty-minute period as a "PR Zone." Choose a training load that you can complete ten times with solid form and do multiple sets of three to five for as many sets as possible in each "PR Zone." While training to failure should be avoided, feel free to take your final sets to the limit in order to achieve as many reps as possible. Just do not compromise form to do so. Keep the rest breaks short in between each set and only rest as long as you need. I recommend that you use a stopwatch to stay on track. Make sure to take advantage of a training journal and record the number of total reps that you complete for each exercise after each "PR Zone." For example, if you completed forty total reps on squats with 315lbs, your goal at the next squat workout is to achieve a minimum of forty-one reps. As long as you are doing more reps at each workout, you will make progress and increase strength and size. Here is an example of an EDT program that I tried recently with kettlebells:

Credit to www.mikemahler.com Many trainees often forget that kettlebells are weights and the rules of effective weight training apply to kettlebell training. Similar to traditional weight training, effective kettlebell training requires a balanced approach and an emphasis on the basic compound drill that provide the most bang for the buck. For most trainees, following a regimen with a strong emphasis on a few basic exercises is the way to go. However, putting all of your efforts into one or two exercises long-term is not the way to go. There are five areas that are worth focusing on for balanced development. Lets get going. The Five Pillars: Press Pull Squat Lower body pull Core Whatever form of weight training you engage in, you want the five above areas covered. Now lets cover each area with kettlebells as the focus:

Credit to www.elitefts.com Americans are an all or nothing people. Moderation does not appear to be in our vocabulary. We either go all out and eventually burn out or apply no effort and of course accomplish nothing. This phenomenon can be seen in the work place, gym, and just about every other facet of our society. Going to extremes is not always bad, and there is a place for both. Sometimes we need to work super hard and other times we are better off doing nothing at all and relaxing. However, when it comes to training, the combination of frequent practice with moderate training loads and infrequent max efforts will serve you very well on your quest to might and power.

Credit to www.elitefts.com September 2005, RKC: I went out to be an assistant instructor and gave the first ever beast challenge a whirl. I only completed the pull-up, but knew the press and pistol were very close. I didn’t think much about the challenge after that and started training for my first ever full raw PL meet to take place at the end of January 2006.

    The kettlebell is unique in that no other implement can be used for such a variety of exercises and movements. The unique demands of combat sports entail the following elements. Using kettlebells to train these elements is very effective:

Credit to www.mikemahler.com The foundation movement of kettlebell training, the swing often gets bypassed as trainees move towards more advanced movements like the snatch. The problem is you are progressing without your foundation in place. Learning to swing properly will make your snatches and all your other ballistic kettlebell drills better. So here are three easy to implement tips that will accelerate your progress on the swings.

Credit to www.mikemahler.com We all know that kettlebells are fantastic for building muscular endurance and core strength. Moreover, I showed clearly on my last DVD, "The Kettlebell Solution For Size And Strength", that kettlebells can be used effectively for getting bigger and stronger. My latest DVD is on how to use kettlebells to get faster and more explosive. Even if you are not an athlete, developing more speed and explosive power will enhance your goals. The more fast switch muscle fibers you can engage the stronger you will be and the more muscular endurance you will be able to tap into. Thus, my DVD will enhance any program that you are on.  In this article, I am going to go over a program that is heavily inspired by Louie Simmons and the westside barbell club (http://www.westside-barbell.com) for increasing speed, strength, and size with kettlebells. Check it out: 

Credit to www.mikemahler.com Over the last few years, kettlebell training has grown by leaps and bounds in the US and overseas. Thousands of people have experienced the cardio and muscular endurance benefits of kettlebell training. However, not too many people realize that kettlebell training is a great way to pack on some functional size and strength. In other words, be as strong as you look with the strength and size that you build via kettlebell training. Is kettlebell training the best way to get bigger and stronger? Of course not. Progressive resistance with barbells will always reign supreme for that. However, if you enjoy the benefits of kettlebells and want to use them to get bigger and stronger, then this article is for you. Lets go over the best kettlebell exercises for getting bigger and stronger as well as a training program to get the job done.