5x5 training is a standard protocol that is also an effective way to pack on size and strength. Here are two detailed programs to gain mass!

5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on size and strength. It was a favorite of legendary bodybuilder Reg Park who just happened to be Arnold's idol. Here is how it works. Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by 5-to-10 pounds and shoot for five sets of five again. Take 3-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to 60 seconds. When you can do 5x5 with 1-minute breaks and slower tempos, I have no doubt you will be ready for some heavier bells. A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press. When you can do double swings easily with 5x5, move up to double snatches. There is always something you can do to make an exercise harder or a training regimen more effective. SAMPLE 5X5 KETTLEBELL PROGRAMS OPTION ONE MONDAY Two-Arm Kettlebell Military Press 5 sets of 5 reps

Alternating Renegade Row

Alternate between exercises until five sets are complete. Rest one minute between sets. Front Squats With Two Kettlebells 5 sets of 5 reps

Double Kettlebell Push Press 5 sets of 5 reps

Same directions as above Double Kettlebell Windmill 2 sets of 5 reps

Wednesday Alternating Floor Press 5 sets of 5 reps

Two-Arm Kettlebell Row 5 sets of 5 reps

Alternate between exercises until five sets are complete. Rest one minute between sets. Front Squats With Two Kettlebells 5 sets of 5 reps