Tag Archives: kettlebell training

Franco Columbu and Heavy Deadlift

What Is ‘Heavy’?

You can often hear such phrases: “To get big you need to lift heavy!” or “Lift heavy stuff to get strong!”. Many personal coaches preach this approach nowadays. Arguments are hard to beat:

  • Heavy lifting strengthens tendons and ligaments
  • Heavy lifting ends with more muscle growth response
  • Heavy lifting even brings more metabolic cost
  • Heavy lifting is badass
  • Oldtimers lifted heavy
  • Etc

They say: “Bust your ass off in the gym!” or “Train heavy as hell!” You name it. It’s all cool but average trainee can become little confused. He starts to add weight every workout, he ‘busts his ass off’ every workout, he adds as much reps or sets as he can, he feels exhausted and beaten after every workout. And his progress stalls in matter of weeks. He tries new program but after couple of weeks he becomes even weaker. And on and on.

What’s the Problem?

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Pyotr Kryloff - The King of Kettlebells

Pyotr Kryloff – The King of Kettlebells

As you know the goal of Rough Strength is to help people reach their health and fitness goals rough. The problem here is that people nowadays don’t believe that they need very little in their training. People are so obsessed with gym memberships, latest supplements, fancy machines and brand new clothes that they forget what training is all about. Training is about gaining primal rough strength at first place not about pumping up or toning the rear delt or outer thigh or endless crunches and curls. So I decided that people need to know who were the strongest people of the past, what were their stats and how did they train. And the first post I decided to dedicate to one of my all-time favorite old school strongmen Pyotr Kryloff. Read on and discover how was built one of the most impressive bodies of the beginning of XX century. Continue reading

Mixing Training Implements for Ultimate Results

Franco Columbu Mixing ToolsThere are so many debates on what implement is the ultimate training tool. Barbells? Dumbbells? Sandbags? Kettlebells? Bodyweight? You name it. People tend to oppose them to each other. One camp says: “Barbells are the best because you can always make micro adjustments in weight”. The second camp replies: “Sandbags or kegs are the best because they rock the stabilizers big time; barbells cannot offer this”. Yet other dudes say: “Kettlebells are the best because they are fun and versatile and can offer unique exercises”. The fourth camp states: “Forget about weights! Old school bodyweight strength training is the king because you learn to master your own bodyweight”.

So who’s right and where’s the truth?

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How to Make Your Kettlebells Heavier

The Kettlebell is one of the best implements out there when we are talking about gaining strength, building muscle, getting lean and attaining superhuman endurance. No matter what your goal is, you can benefit from kettlebell training big time. Besides, this tool is the least space consuming option (after your bodyweight, of course). You can even use kettlebells as part of your room decor.

As you probably know, the heavier kettlebell you use, the more benefits you will reap. A heavier kettlebell = more strength, more muscle, more fat loss. So you need to aim to lift more challenging bells with time. If your weight is 80 kg (180 lbs) and more, then you will need a pair of 40 kg (88s), 44 kg (97s) and maybe even 48 kg (105s). For example, a Double Front Squat with a pair of 32 kg (70s) kettlebells became ridiculously easy for me very quickly at the weight of 180 lbs. Heck, squatting with 40 kg kettlebells is not a problem anymore.

However, there’s one nuance with kettlebells… Continue reading

Why Train in a Home Gym?

Gold's Gym Do you seriously think that you need all that stuff in your training?

How many times have you seen guys in your gym with eleven-inch guns doing bench or curls all day long for 7 days a week with girly poundages with grunting and screaming like they were squatting 1000 lbs?

How many times did the instructor in your gym tell you not to deadlift/squat/military press/bent press etc because they are DANGEROUS?

How many times were you afraid to drop the weight on the floor because it is so loud and because of the instructor(s) that will run to you immediately and tell you not to do so because it will wreck the bar or something?

How many times have you seen all those metrosexuals who think they’re so sexy that they should check themselves in the mirror every minute?

How many times have you not found dumbbells of an appropriate size and weight in all that machine jungle?

I can go on and on but I think there are enough reasons to understand that commercial gyms today are full of crap. And you know what the funny thing is? If you train in a commercial gym you actually pay for that crap. It is a business after all. Nowadays people go to gyms pretty much to socialize rather than to train. But it’s not what gyms were originally meant to be. You can’t even imagine how your progress will skyrocket when you will get rid of all that annoying shit and will train rough in a place where you’re the master and where you can concentrate on lifting.

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