‪Google+‬‏ Bodybuilding Diet: Are Kettlebells Or Dumbbells Superior For Gym Based Strength Gains?

Sunday, July 28, 2013

Are Kettlebells Or Dumbbells Superior For Gym Based Strength Gains?

By Russ Howe


It's a war which has raged on for the best part of ten years but, thanks to recent scientific research, today you will get a definite answer to the question: Kettlebells vs dumbbells - which method will give you the best results?

Before we do that, it is important to point out that using both approaches is always going to be far superior to limiting yourself to just one style. You will often hear people swearing by the use of just one protocol, all this does is limit your ability on the gym floor as each style comes with it's own plus points and negatives, therefore a combination of the two styles alongside other forms of training, such as yoga, interval training and body weight movements, would be optimal for achieving the goals set by most individuals.

In an attempt to draw a line in the sand between warring gym enthusiasts who swear by one approach or the other, scientists from California State University, Fullerton recently drew up a study where they could directly compare strength improvements between the two styles.

The study followed a protocol where Group A would be using a 16 kilogram weight to perform a six week program of swings, accelerated swings and goblet squats in an attempt to boost vertical leap, power clean and squat strength levels.

Group B, on the other hand, were made to follow a six week program using roughly 80% of their one repetition maximum on squat, power clean and high pulls using a barbell.

After the six week course was over, the results were overwhelmingly in favor of free weight training. Barbell squats improved one rep max on squats by a huge 15%, whereas goblet squats only resulted in a 5% increase. Then the free weight group also enjoyed a 10% strength boost to their power clean and 4% vertical leap.

The other group, meanwhile, only enjoyed a 5% increase in squat strength, with a 4% boost to their power clean and, somewhat surprisingly, only a 1% increase in their vertical leap strength. The last statistic in particular is quite interesting, given that this piece of kit is often touted as the superior method for increasing explosive movements, such as vertical leaping...

If you want to base your training program purely on the scientific findings, then free weights clearly return the greatest strength gains.

However, this would be ill-advisable. A combination of various different techniques is the key to finding a well balanced, progressive training program which gives you a continuous plethora of new results. By limiting yourself to one training style, you are waving goodbye to various other techniques you could have picked up if you were only a bit more open-minded.

The best way to develop a well rounded training program is to use aspects of different training methods until you find something which works for you. It is not uncommon to see bodybuilders, who are primarily known to use free weights and machines, adopt exercises like swings into their routine from time to time.

If you merely wanted a straight answer to the kettlebells vs dumbbells question then you certainly have that now, but the best approach to building a well-rounded training program comes from combining aspects of both.




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