Decades ago, lifters started using a technique called pre-exhaustion training to build muscle without going heavier. That technique—fatiguing the target muscle with an isolation movement before hitting a compound lift—can work. But in practice, it’s often complicated, inefficient and leads to more fatigue than progress—especially if you’re not already lifting at an elite level.
Pre-exhaustion is indeed outdated. I created the Kettlebell 5×5 Method because I wanted to take the core idea of muscle stimulation without heavy loads and make it smarter, more effective.
The 5×5 Method focuses on double kettlebell compound lifts, strategic time under tension, tempo control, minimal rest and volume and density progression. That means you’ll be doing:
Double kettlebell compound lifts that work your entire body at once.
Time under tension that really makes your muscles work.
Tempo control that keeps you in the zone.
Minimal rest to keep the intensity up.
Progressive volume and density to keep pushing yourself.
Here’s a sample workout structure you can try. Do this for five rounds, alternating between upper body push and pull, lower body focus and a density finisher. Rest for 60 to 90 seconds between exercises.
Block 1: Upper Body Push + Pull
Double KB Press: five reps (three seconds down, one second up). Don’t just drop the kettlebells—control the movement.
Double KB Bent Row: five reps (pause one second at the top). Focus on squeezing those muscles.
Block 2: Lower Body Focus
Double KB Front Squat: five reps (slow down on the way down, explode up). Keep that form tight.
Double KB Swing: ten reps (focus on hip power and control). Don’t just swing the kettlebells—use your entire body.
Block 3: Density Finisher
Set a timer for six minutes. Cycle through this circuit as many times as you can, maintaining form: push-up plank hold for 30 seconds, goblet reverse lunge six times per side and jumping jacks for 30 seconds. Track how many rounds you complete. Next time, try to beat it.
That’s just one example of how we structure the program to build real-world strength that lasts—and feels good doing it.
If you’re ready to build that kind of strength—and feel better doing it—grab the Kettlebell 5×5 Method here. The Birthday Week Sale is still live -> https://forestvance.lpages.co/5×5-kettlebell-challenge-2025-birthday-sale/
— Forest KettlebellBasics.net