The predicament people get in when practicing with a kettlebell is they often wonder how to gain muscle with the thing. I’ll tell you: Gaining muscle is no different with kettlebells than it is a barbell or set of dumbbells. You need repetition and resistance and a good set and rep scheme. Also, the right exercises.
There are four lifts I rely on for gaining and maintaining muscle with kettlebells. They are:
1) Double Clean and Press (or see-saw press)
2) Front Squat
3) Bent Over Row
4) Loaded Carry
(In case you’re unfamiliar, you can see me demo most of these moves as part of a complex, ==> HERE.)
And, there’s your workout. Do this 3x/week. I would start with a few heavy sets (3 – 5 reps), more strength-oriented, then a few lighter sets (8 – 15 reps), for hypertrophy.
You could get fancy if you wanted, and do EMOM sets. Say, 5 double clean and press, every minute, on the minute, for 10 minutes. Next day, 8 double clean and presses, EMOM, for 10 minutes. And so on. Intensity rotated, of course.
But that isn’t necessary.
Lift heavy, get stronger, and eat to grow.
PS – You might also enjoy my Inner Circle. Got a few muscle building programs in there.