“Muscle Confusion” is the idea that you need to change up your workouts, to somehow confuse your muscles, and make sure your body doesn’t adapt to doing the same thing.

Newsflash: “Muscle Confusion” is not a scientific term. It’s a marketing ploy. Your muscles don’t get confused. And your body doesn’t adapt to doing the same workout nearly as quickly as you might think it does.

What you need to focus on instead is something called progressive overload.

This principle IS backed by LOADS of research, and is a GREAT way to ensure you are progressing over the long-term.

(Check out the article linked below.)

Progressive overload could look like:

- Increasing the amount of weight you lift
- Changing the number of sets you perform
- Increasing the number of repetitions you do each set

And for best results, you want to do this in a planned, specific, systematic way.

My Hybrid Kettlebell Muscle course is a six week training plan that is specifically designed to help you do just this.

You’ll see and feel the improvements in your strength, condition, and overall fitness in just 42 days, following the principle of progressive overload.

NOT muscle confusion :)

Details and order now at the link below:

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS - Here is the link to the research article I mentioned in today’s post:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195

{ 0 comments }

Sample HKS (Hybrid Kettlebell Muscle) Workout

by admin on November 6, 2019

Let’s get you going today with a sample workout from my Hybrid Kettlebell Muscle program.

This program is specifically created for you if:

- You want to really focus on getting strong
- You want to learn how to properly incorporate serious strength work with kettlebell training
- You want to get muscular, lean, and athletic, all at the same time
- You want a done-for-you 6 week program that can check all of these boxes

Get the full Hybrid Kettlebell Muscle program here (discount for 1st 100 customers, ending soon).

Okay, let’s get this thing going:

#

Sample HKS (Hybrid Kettlebell Muscle) Workout

PART 1

Perform five reps of the back squat. (You could alternatively do a double KB front squat if you do not have access to a barbell).

*Recommended weights and video breakdowns included in the full program

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 65 to 95 pounds (women) and 95 to 115 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75% 1RM.

PART 2

Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

*Recommended weights and video breakdowns included in the full program

- One hand KB swing – 9 reps per side
- 11 walking goblet lunges (per leg)
- 7 plank-to-push up EACH SIDE

#

Each exercise in every HKS workout is chosen for a very specific reason – to move you towards your goal of getting stronger, leaner, and into top physical shape six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific targets every time you work out, based on a percentage of your training goals for the end of the six weeks.

Can you say the same about the training plan you are currently on?

Learn more and get the full program at the link below (special discounted pricing for 1st 100 customers):

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
ForestVance.com

{ 0 comments }

Meet Bob.

Bob is 55 years old.

Bob has not only lost over 40 pounds, but he has made some tremendous strength gains. He went from doing 1 pull up to 12. He increased his deadlift from 185 to 325. And MUCH more.

He used a training program very similar to the one linked below, to make these gains:

Hybrid Kettlebell Muscle

But after training with me for a solid three years, he strayed a bit from my teachings.

He started to try to add in MORE volume, intensity, and frequency, by going out and doing additional workouts on TOP of the ones we were doing at my gym.

Bob was training 5-6x per week, and at a strenuous level at every session.

And Bob started to get little overuse injuries.

He’d tweak his elbow. And then his calf. And then his lower back.

He’d take it easy for a couple of weeks, but then be right back into it.

And eventually, after repeating this cycle multiple times, Bob herniated a disk in his lower back.

He was out for the count.

No surgery yet, and now six months in, we’re finally back to solid training intensity.

And making solid, steady gains again.

But now he’s listening more to what I have to say :)

So if you want to gain strength after 40, but you want to do it in a safe, effective, long-term way, here are 3 key things to pay attention to:

1 – Volume

Volume refers to the number of muscles worked, exercises, sets, and reps during a single session.

I know that when I was 18, I could train for 90 minutes, 5 days per week, and be fine. I’d recovery, stay injury-free, and make continued gains.

Now, if I attempted a program like that, I’d break myself in a matter of weeks :)

You might not be able to tolerate and recover from, and might do better on, less total training volume at a more advanced age.

2 – Intensity

Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted.

This is expressed commonly as a percentage of 1 rep max (1RM).

So if you’re doing 3 sets of 5 reps at 75% of your one rep max on the deadlift, that would be an intensity prescription.

For older lifters, you need to make sure you’re not spending too much time at higher intensities.

You need more recovery, your body just can’t handle going in and trying to max out on the bench press every Monday.

You CAN get into that 85-90% intensity range for certain short bursts … you just have to be careful, and know what you are doing.

3 – Frequency

Frequency refers to how many training sessions are performed per week.

This is individualized, and a lot of it depends on your training background.

But one thing is for sure, if you are over the age of 40, you very likely will do better on a little less frequency than more – three times per week seems to be perfect for most men and women.

#

You CAN still make strength gains in your 40′s and beyond.

You CAN still push yourself.

And you CAN still have fun with your training.

You probably just need to do it in a different, more sensible way than you did in your teens, 20′s, and 30′s.

For a program that fits all of these criteria, I recommend Hybrid Kettlebell Muscle.

We strength train, combining more “traditional” strength work with KBs, 3x per week.

The intensity prescriptions are smart, and gradually scaled.

We mix in the cardio you need for heart health and to burn fat, in the form of HIIT.

And we make sure to work your core and flexibility and other things that are so important for the over 40 athlete.

Check out Hybrid Kettlebell Muscle here:

=> Hybrid Kettlebell Muscle

And here’s to your continued success in strength training after the age of 40! -

- Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

PS - Bob is not my client’s real name. But this story is about an actual client of mine.

{ 0 comments }

20 Minute Halloween Kettlebell Workout

by admin on November 1, 2019

How was your Halloween?

I went trick-or-treating with my wife, our two daughters, and a couple of other families in our neighborhood.

It was a lot of fun. And I got an extra cardio workout trying to keep up with them, lol!

I know it’s technically a day late, but check out this 20 Minute Halloween Kettlebell Workout. You’ll burn some extra calories after yesterday’s festivities, plus you’ll train your heart, burn fat, build strength, and have fun in the process :)

All you need is a single kettlebell and 20 minutes:

20 Minute Halloween Kettlebell Workout

Do as many rounds as you can in 15 minutes of:

- 10 push ups (Elevate your hands on a box or bench if 10 regular push ups are too hard. Elevate your feet on a box or bench if 10 regular push ups are too easy.)
- 31 jumping jacks
- 19 kettlebell swings (Recommended weight: 16k women / 24k men)

#

This one’s so simple, yet it’s so powerful.

You get a full-body strength workout, working your pressing muscles and core with the push ups, then the entire back of the body with the swings.

You also train your cardiovascular system, and burn fat.

As always, focus on form, be safe, and be sure to use weight that is appropriate for you and your current fitness level.

And here’s to your continued success!

- Forest Vance
Kettlebell Specialist
ForestVance.com

PS - If you liked this 20 Minute Halloween Kettlebell Workout, you’ll LOVE the 28 Day Kettlebell Body Revival Challenge. Program access at the link below:

=> 28 Day Kettlebell Body Revival Challenge

{ 0 comments }

New 18 Min Kettlebell EMOM

by admin on October 24, 2019

We are in the process of programming new kettlebell workouts for our upcoming 28 Day “1000″ Kettlebell Challenge.

I was chatting with one of our veteran trainers yesterday on the overall strategy and kind of what we’re looking at from a big picture perspective, to be getting people the best possible fat loss, lean muscle, and performance enhancement results.

One of the things we hit on was the balance of strength and endurance / conditioning work.

So in other words, in the context of what we do at FVT – having some workouts where we’re working 45, 60, even 90 second intervals, pushing into higher rep ranges, building endurance and other adaptions that go along with that …

… and then having other workouts that are lower rep, where we can use heavier weight … BUT still keeping things moving and making sure everyone feels like they are getting a good workout.

It’s an art and a science, I’ll tell ya’!

But we get better at it each year.

Here’s an 18 Minute Kettlebell EMOM workout that falls more into that “strength” category, but it’s still set up to where you work your whole body and keep your heart rate up and get a great total-body workout:

#

18 Min Kettlebell EMOM

Set your timer for 60 second intervals.

Start each exercise at the beginning of each interval.

Your rest is the time between when your set is complete until the next interval starts.

Do five rounds total of the three exercise sequence below, for a total of 18 60-second intervals:

Min 1 – 8 alternating reverse KB goblet lunges
Min 2 – 5 single arm KB squat-to-overhead press per side
Min 3 – 15 two hand kettlebell swings

#

Quick-hitting kettlebell workouts rock.

They are great for building all-around health and fitness.

Whether your goals are losing fat, gaining lean muscle, or improving performance for sports you enjoy, they deliver.

And maybe one of the best parts is that you can do them any time, any place, in a short amount of time.

If you want all the benefits decribed above, plus a real mental and physical challenge, you need to get in on our upcoming 28 Day “1000″ Kettlebell Challenge:

=> 28 Day “1000″ Kettlebell Challenge – starts Monday, October 28th

To your continued success!

- Forest and the FVT Team

{ 0 comments }

1000 Kettlebell Challenge Workout

October 21, 2019

Quick-hitting kettlebell workouts rock. They are great for building all-around health and fitness. Whether your goals are losing fat, gaining lean muscle, or improving performance for sports you enjoy, they deliver. And maybe one of the best parts is that you can do them any time, any place, in a short amount of time. If [...]

Read the full article →

New Video: HardStyle Kettlebell Swing Variations

October 11, 2019

In today’s video, I walk you through some variations of the HardStyle Kettlebell Swing. HardStyle Kettlebell Swing Variation #1: the One Hand Swing Body mechanics here should be very similar to the two hand swing. It’s almost like you’re doing the two hand swing, and you’re just removing one hand from the kettlebell. One thing [...]

Read the full article →

Kettlebell Strength Test (300 rep workout inside)

October 10, 2019

For those looking to test their strength, kettlebell form, mental capacity, and lungs, I dare you to take this test: => 300 Kettlebell Challenge You do a strength (and overall fitness) test at the beginning of the 42 day program – a 300 rep kettlebell workout. It gives you a great, measureable starting point for [...]

Read the full article →

The 300 Kettlebell Workout

October 7, 2019

Want Hollywood muscle? Try today’s 300 kettlebell workout. You see, the ORIGINAL 300-rep Spartan workout was used by the cast of the movie, and was one of the things that produced some pretty amazing body transformations for the cast members. Here’s what it looked like: 25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 [...]

Read the full article →

4 Min KB Workout

September 27, 2019

Did you know that you can get a solid workout in just 4 minutes? It’s true. Here’s the thing though – there is an inverse relationship between intensity and volume. And this must be respected if you are going to get a high quality workout in a short amount of time. For example. I am [...]

Read the full article →