RKC News - December 2014

The year is coming to an end and the days are getting shorter. The energy content of some meals increases as Christmas approaches. Cookies and gingerbread are being baked again, and some new recipes are finding their way into our kitchens. Always rich in proteins and natural ingredients, with spring already in sight. Because:

Winter time is building time!!!

One of my favorites consists of two small round things. Not too heavy...you don't want to overload your stomach. Quick to prepare and fast to eat. A diverse mix of ingredients, and you can prepare this dish 3-4 times a week without it getting boring on your plate.

No, I'm not talking about Mozart or rum balls, but about ballistic complexes with two kettlebells. They are simple, intense, time-saving, and above all: highly effective.

Jeldrik already addressed complexes, their construction, and effects in October.

The advantage of a double complex is that with a second kettlebell, you instantly double your training load. This, along with short rest periods, leads to a massive increase in your volume. All packed into a balanced selection of exercises, and your metabolism will explode. Add the right nutrition, and you WILL inevitably build muscle mass.

The standard work on this topic is "Kettlebell Muscle" by Geoff Neupert. It describes a 6 or 12-week program to effectively build muscle. Short, clear, always to the point, and worth the money. The program is simple and well-structured. The exercises are not a problem for someone who masters the Big6. Additionally, with the corresponding mobility, stability, and reasonable foundational strength, the next summer can come. Speaking of strength: Your standard weight in the TGU should be 16/20kg (F) or 24/28kg (M).

My training weight was 2x16kg, and I was often at the limit.

If you build complexes yourself: pay attention to balance and your exercise flow. Vary your exercises and focus on alternating ones like lunges or SeeSaw Press. Work with set numbers and rest periods. Integrate ladders and pyramids. And above all: 15 minutes is enough.

"Always do the same thing, just a little differently."

In "Planet Fitness" chain gyms, neither deadlifts nor free squats are allowed. Instead, free snacks are provided.