- WHITE PAPER -

What’s the best

kettlebell program
for hypertrophy?
By Vincent Metzo
Director of Education KettleBell Concepts
A s the Director of Education for Kettlebell Concepts, I often get questions from instructors
we’ve trained regarding adjusting kettlebell exercises for conditions their clients have or
how to progress certain exercises. I always try to give complete answers in a concise format
but in this case I just had too much to say. This is really a “loaded” question because it requires not
only a definition of hypertrophy, but a determination of what type of hypertrophy is desired.
Furthermore, it begs the question “are kettlebells an equivocal modality for hypertrophy when
compared to barbells, dumbbells, or other equipment?” So, here are the definitions, qualifications,
and some possibilities for using kettlebells for hypertrophy.

HYPERTROPHY, ATROPHY, SARCOPENIA, FRAILTY,

MUSCLE AND VITALITY:
First, what is hypertrophy, what are the types of hypertrophy,
and why and which type do we want? Hypertrophy literally means “A
non-tumorous enlargement of an organ or a tissue as a result of an
increase in the size rather than the number of constituent cells: muscle
hypertrophy.”
(http://education.yahoo.com/reference/dictionary/entry/hypertrophy).
Okay, sign me up, that sounds good, especially when compared to
atrophy. Atrophy could be considered the opposite of hypertrophy.
Atrophy is “A wasting or decrease in size of a body organ, tissue, or part
owing to disease, injury, or lack of use: muscular atrophy of a person
affected with paralysis. A wasting away, deterioration, or diminution:…”
(http://education.yahoo.com/reference/dictionary/?s=atrophy). Okay,
well I know I definitely don’t want that!!!!

Atrophy is associated with frailty and when we specifically speak

about muscle, the condition sarcopenia “a loss of skeletal muscle mass
that may accompany aging. Studies indicate that the loss of skeletal
muscle for the average normally healthy person amounts to about 20%
between about 30 and 70 years of age. The loss may accelerate as aging
progresses. The muscle is replaced by fat, usually in a subtle way that is
not noticed by the individual, as by padding areas of muscle loss with
extra fat. Muscle-strengthening and muscle-building exercises can
prevent or reverse much of this problem.” (http://medical-
dictionary.thefreedictionary.com/sarcopenia).

What’s the best kettlebell program for hypertrophy? - WHITE PAPER - 01

 The reason I’m defining these terms above is
because as a trainer I’ve heard way too many times, “I
don’t want to get too big” from prospective clients
and students. Well, given the alternative, I wonder
what exactly they’re thinking will happen when
they lift weights, and how it could possibly be worse
than atrophy, sarcopenia, and frailty. When working
as a strength coach, I rarely hear a fear of “getting too
big” expressed by athletes. The point is that
perspective is everything. So knowing what’s
meant by hypertrophy is really the key to answering
this question in a way that’s appropriate for the
person/client/athlete that’s asking. But wait, there’s
more…
So, now that we’ve established that hypertrophy is a
good thing with respect to muscle and weight
training, especially given the alternative, atrophy,
we’ve got to get more specific and discuss the types
of hypertrophy. Yes, there are different types, but
hypertrophy by any other name would smell as
sweet. Some of the other names we often hear are
“lean body mass”, “bulking up”, “getting ripped”,
“jacked”, and sometimes the term “functional
hyper trophy ” is used. However, from a
physiological perspective, at the level of the muscle,
the two main types of hyper trophy are
“Sarcoplasmic” and “Myofibrillar” hypertrophy.
As a trainer or strength coach, it’s important to
appreciate all these different names for the same
thing because what term we use can entice or turn
off perspective clients depending on their
preconceived notions. A twenty year old single
male, a twenty something female, a 40 year old man
What’s the best kettlebell program for hypertrophy? - WHITE PAPER -
or woman all have different goals and notions about
training they come to us with. At the end of the day
though, common parlance and slang aside, we
need to educate people about what we’re really
talking about when we say hypertrophy and how it’s
specifically important to their wellbeing. When I
was at the Staley Institute in Phoenix Arizona
teaching the Kettlebell Concepts Level 1 Instructor
Training, Charles Staley told me how he often
addresses this issue when trying to get older clients
to overcome their resistance to weightlifting.
Charles says he asks them “what are the differences
in how you feel now when compared to when you
were 18 or 20 years old?” Typically, they answer that
they felt better, younger, more energetic, etc. when
they were younger. What’s the difference between
now and then Charles would ask? The amount of
muscle!!! A simple argument that shows muscle
equals vitality. Keep in mind the new protein
supplement for older adults where the product
bottle does exercises in the refrigerator with the
rubber bands on the broccoli. Advertising agencies
are not missing this connection between youth,
vitality and muscle.
You can see the whole commercial here
http://ensure.com/watch-ensure-ads
02
 MYOFIBRILLAR AND SARCOPLASMIC HYPERTROPHY:
Not all hypertrophy is created equal.
There are two different types of muscular
hypertrophy: sarcoplasmic hypertrophy and
myofibrillar hypertrophy. Strength training
typically produces a combination of the two
different types of hypertrophy. However, the
type of resistance training methods, techniques
and variable may favor one type over the other.
In sarcoplasmic hypertrophy the volume
of sarcoplasmic fluid in the muscle cell increases
with no accompanying increase in muscular
strength. Several repetitions (generally 12 or
more) against a sub-maximal load facilitates
mainly sarcoplasmic hypertrophy. This is the
type of hypertrophy typically seen in
professional bodybuilders and some endurance
athletes. The irony here is that women who
“don’t want to get bulky” are often told to lift
lighter weights and do more repetitions. The
other important condition for this type of
hypertrophy is “time under tension” and
typically sets performed to fatigue. Scientific
studies have shown that the most effective way
accomplish sarcoplasmic hypertrophy is to
progressively overload the muscles using
contractions to momentary failure between 30
and 60 seconds per set (30-60 seconds under
tension).
Myofibrillar hypertrophy is most closely
associated with the terms “lean body mass” and
“functional hypertrophy”. With myofibrillar
hypertrophy, the myofibrils, comprised of the
actin and myosin contractile proteins within the
muscle cells, increase in number and add to
What’s the best kettlebell program for hypertrophy? - WHITE PAPER -
muscular strength as well as a small increase in
the size of the muscle. In theory, this type of
hypertrophy arises through two processes:
Increase in the number of nuclei within each
muscle fiber and increase in the amount of
contractile material supported by each nucleus
(actin and myosin proteins arranged in
myofibrils). Weight training programs that
utilize contraction against 80 to 90% of the one
repetition maximum for two to eight repetitions
(reps) typically cause myofibrillar hypertrophy
to dominate (as in powerlifters, olympic lifters
and strength athletes). Lifting a heavy weight for
10 fast reps per set which usually correlates to 20
seconds of muscular tension or less is telling
your body to increase power with limited
hypertrophy. Which is fine if your goal is to
improve power, strength, “lean body mass”, or
“func tional hyper trophy ”. Func tional
hypertrophy being the type of hypertrophy that
does something for your ability to function
(work, play, perform, etc.).
03
 The following diagram illustrating the difference between myofibrillar and sarcoplasmic
hypertrophy is from an article in a 1992 NSCA Journal, (volume 14, issue 5, page 46) titled Intensity of
Strength Training, Facts and Theory: Russian and Eastern European Approach, by V. Zatsiorsky, PhD.

Muscle hypertrophy due to strength Sarcoplasmic hypertrophy is more

training does not occur for everyone and is not
necessarily well correlated with gains in actual
muscle strength: it is possible for muscles to
grow larger without becoming much stronger
(sarcoplasmic hypertrophy). Additionally, it’s
important to note that a high strength to
bodyweight ratio (e.g. the amount of weight
that can be lifted per pound of body
weight/mass) is one of the key elements to
success at most sports. Only heavy weight
boxers or wrestlers, football linemen and heavy
weight throwers in track events may benefit
from being heavier without an increase in
strength to weight ratio.
associated with the terms “bulking up”,
“getting jacked”, and others. One could
make the distinction that getting ripped
would be more along the lines of the
myofibrillar type of hyper trophy
accompanied by a low body fat percentage
making the muscles appear “ripped” or
“shredded” but not necessary very large.
So what about the “pump”? The pump
that people often speak of after lifting is a
transient engorgement of the muscle with
blood after the repeated contractions and
relaxations in a training session. When
circulation normalizes, this will dissipate.

What’s the best kettlebell program for hypertrophy? - WHITE PAPER - 04

 HOW DOES HYPERTROPHY OCCUR AND
HOW CAN WE MANAGE IT?
The way in which hypertrophy is
controlled is through the endocrine system.
This could be the subject of a text book chapter,
but for the purposes of this discussion, the two
main hormones involved are growth hormone
and testosterone. Women have testosterone
too, but not as much as men. So, programming
exercise to maximize the secretion of growth
hormone and testosterone would help to
maximize hypertrophy.
Testosterone is secreted in the testes of
males and the ovaries of females and in small
amounts from adrenal glands. It is the principal
male sex hormone and an anabolic steroid. As
such, it is essential for health and well-being as
well as the prevention of osteoporosis. On
average, adult males produce about ten times
more testosterone than adult females. Like
men, women rely on testosterone to maintain
libido, bone density and muscle mass
throughout their lives. The differences between
free testosterone and that bound to sex
hormone binding globulin are beyond the
scope of this post. The main point is how do we
program exercise (kettlebell exercise) to
maximize testosterone.
- Use large muscle group exercises
- Use heavy resistance (85-95% of 1RM)
- Moderate to high volume
- Short rest intervals (30-60 seconds.)
What’s the best kettlebell program for hypertrophy? - WHITE PAPER -
Growth Hormone is a protein-based
peptide hormone that stimulates growth, cell
reproduction and regeneration in humans. It is
secreted from the anterior pituitary gland
throughout the day. The largest and most
predictable of these GH peaks occurs about an
hour after onset of sleep. See “over training or
under-recovering?” post for more information
about how important sleep is in training and
weight/fat loss. To maximize growth hormone,
the following programming guidelines are
recommended.
- Use workouts with high lactate
concentrations (disrupt acid base balance.)
- High intensity (10RM or heavier), multiple
sets (3), short rest (60 seconds.)
- Supplement diet with protein and carb
before and after workouts.
One way that we can apply the above
parameters for maximizing growth hormone to
a training program is by using the concept of
“density”. Volume is sets x reps x load or
simplified sets x reps (assuming a 10RM load as
above). Density would be volume divided by
time. In other words completing more sets with
in the same given time frame as the training
progresses. Boyd Eply used this concept in the
Huskers’ Power Metabolic Circuit and of course
Charles Staleys’ EDT (Escalating Density
Training) also uses this concept.
05
 Th e o t h e r i m p o r t a n t f a c to r i n under tension as mentioned earlier has been
maximizing the endocrine response to training shown to increase this type of hypertrophy
is to minimize secretion of the catabolic (sarcoplasmic) but does not necessarily
hormones or the “stress” hormones. The translate into maximum strength or power.
Catecholamines (epinephrine and Lifting to fatigue is often considered training
norepinephrine) and the corticosteroids mainly athletes to be fatigued not training them to be
Cortisol which have an adverse effect powerful, fast, or explosive. Cluster training and
adaptation to training. To limit the secretion of complexes are techniques where exercise is
these hormones and therefore maximize the stopped if speed or explosiveness diminishes.
endocrine response, the following is also For performance, one does not need to train to
recommended. fatigue, for size, one may. Another important
characteristic of training for sarcoplasmic
- Heavy, high volume, short rest. hypertrophy is the use of many “assistance” or
BUT… single joint exercises. A program for maximum
- Vary protocols strength and power (myofibrillar hypertrophy)
- Vary volume of workouts (includes load) would typically focus on “core” or multiple joint
- Vary rest/recovery between workouts. and full body exercises though many elite
power lifters use the conjugate method which
In other words, periodization and program does cycle through use of assistance exercise
design… but for the goal of strengthening the parts
involved in the competition lift, not making
There are many techniques for them symetrical or large for asthetic reasons.
developing max strength and power. Typically a
horizontal loading pattern (as opposed to the
vertical loading of circuits) is used when
hypertrophy and strength are desired. When
strength and a high strength to bodyweight
ratio is desired, fatigue can be avoided by
loading the workout vertically. Tudor Bompa
states in his book Periodization Training for
Sports under his power endurance transitions
that the exercises must be performed as
explosively as possible or the workout becomes
“body building”. The point being that body
building routines (sarcoplasmic hypertrophy)
typically use sets to fatigue (formerly known as
momentary muscle failure). This increased time

What’s the best kettlebell program for hypertrophy? - WHITE PAPER - 06

 Hypertrophy is also specific to the muscles that are under tension and the time they spend
under tension. Sig Klein proposed “Kettlebells for a Different Development” in a 1959 article from The
Physical Fitness Magazine Strength and Health. Here is Sig using kettlebells instead of dumbbells or
barbells to produce specific hypertrophy at muscles of the shoulders and arms.

By the way, Sig is 57 in these photos.

What’s the best kettlebell program for hypertrophy? - WHITE PAPER - 07

 KETTLEBELLS FOR HYPERTROPHY ??
What’s different about the traditional
kettlebell lifts is that they typically do not have a
slow eccentric component and therefore do not
create the time under tension needed to
produce specific hypertrophy. Typically with
swings and pulls we do not eccentrically lower
the bell. When bringing the bell to the rack after
a shoulder press, push press, jerk, or half snatch,
we drop it and absorb the weight with the hips,
knees, or ankles instead of slowly lowering it.
So, unless we use the bells in the way Sig
describes as basically a replacement for a
dumbbell, they would not be the best tool for
specific hypertrophy. However, two other
important issues regarding the potential for a
gain in lean body mass or hypertrophy from a
kettlebell program are the full body nature of
kettlebell exercises and the load being lifted.
The full body nature of kettlebell exercises
like swings, pulls, cleans, push presses, jerks, and
snatches as well as the other compound
exercises (squat and press, overhead squat,
Turkish Get Ups), and the multiple joint
movements (squats, rows, etc) that are typical in
a kettlebell workout is that they are the types of
exercises that have been shown to be the fastest
way to build strength and muscle. The United
States Army’s Natick Research Lab released a
study entitled “Endocrine Response to
Resistance Training” that illustrated the best way
to build muscle. The more weight you move
during a single exercise, combined with the use
of a maximum amount of muscle used to move
What’s the best kettlebell program for hypertrophy? - WHITE PAPER -
that weight, the better your endocrine response
will be. Thus, exercises that use multiple muscle
groups, such as the squat and deadlift provide
the best testosterone-producing response.
With respect to the load being lifted,
additional recent research by Dr. Benjamin
Fung, PT, DPT and Susan Shore, PhD., PT (ACSM’s
Medicine and Science in Sports and Exercise,
Volume 42:5 Supplement) found that when
kettlebells were used that weighed less than or
equal to 13% of the subjects body weight, the
workout remained in the “aerobic” zone and was
not sufficient to tax anaerobic systems.
Although this was a pilot study with only eight
subjects, it does clearly indicate that to be
considered strength training, the weight of the
kettlebell being lifted needs to be greater than
13% of the clients body weight and should
represent a meaningful percentage of their one
repetition maximum to be useful in the
development of strength or hypertrophy (the
subject of this discussion.)building routines
(sarcoplasmic hypertrophy) typically use sets to
fatigue (formerly known as momentary muscle
failure). This increased time
08
 HYPERTROPHY NOT GOOD OR BAD
BUT THINKING MAKES IT SO:
If I have a twenty something female client ask me if kettlebells will make her bulky, I’ll say
“No, they’ll make you awesome.” With little time under tension and minimizing the eccentric
lowering during the exercises, you’ll get the desired hormonal and lean body mass you need to
protect yourself from osteoporosis and sarcopenia without getting “bulky”. You can lift heavy
without fear. I say this with tongue in cheek as if she even had the testosterone to get big in the
first place. For the twenty to forty year old male who wants to get more muscle, bulk up, get
jacked, etc. kettlebells can increase their anabolic hormone profile and we can use them for some
killer slow body building movements to get the specific hypertrophy they desire. For the
educated athletic men and women out there who want to perform at their best and need the
muscle to do that, kettlebells can give them the “functional hypertrophy” they desire if we
program in a way that maximizes their growth hormone and testosterone (anabolic profile) and
can train their nervous systems to control their movements in a way that maximizes muscle
efficiency and skill.

Training is work but, knowing how to train is work also. Mens sana in corpore sano, a
sound mind in a healthy body. Or as Sy Sims says, “an educated consumer is our best customer.”

Best Regards,

What’s the best kettlebell program for hypertrophy? - WHITE PAPER - 09

 About KettleBell Concepts

Q uietly doing business since 2002, KBC is the industry leader in kettlebell education for currently practicing,
highly credentialed fitness professionals. KBC has trained over 4,000 fitness professionals globally and is
responsible for implementing kettlebells into Equinox, Crunch, TSI, Life Time, New York Health and Racquet,
and many others chains and smaller, independent facilities as well.Their list of “first's” is long and distinguished. KBC
became the first to produce a CEC-approved course for the fitness industry, first to introduce kettlebell training in an
industry trade show, first to launch kettlebells in Korea (http://www.kettlebellkorea.com) first to conduct and publish
the first English-language study on kettlebell training in a peer-reviewed, academic journal, first to produce two
industry related, kettlebell-centric conventions (http://www.kbcconvention.com). All courses are CEC-approved by
ACE, NASM, NSCA, AFAA, NCSF, NFPT, BOC, and others.

About Vincent Metzo

V incent is the Dean of the Exercise Science/Advanced Personal Training Program at the Swedish Institute College
of Health Sciences as well as the author of KBC's Level 2 Advanced 2 Day Instructor Training: KettleBells for
Metabolic and Neurological Adaptation. He is the Chairman of the Science Department at the Swedish and the
Director of the Your BodyWorks Personal Training and Massage Therapy Program at H&D Physical Therapy in New York
City. Vincent's dance, theatre, and acrobatics background lead him to choose exercise science and education as a
career. In addition to the development and teaching of the Focus on Flexibility Workshop Series and Flexibility and
Corrective Exercise Specialist (FCES) certificate, Vincent is a strong advocate of training with kettlebells because of their
transferability to real-life movements. Vincent teaches Kettlebell bootcamps at the Swedish Institute for massage
therapy and exercise students as well as members of the community at large. Vince runs
http://www.Kettlebellbootcampnyc.com as well as http://www.lowtechhigheffect.com where this white paper was
originally published. He lives in Westchester with his wife and twin sons.

KettleBell Concepts, 349 Fifth Avenue, NYC, NY 10016.

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