Bodyweight, Barbell, Kettlebell | Which is Best | Pavel Tsatsouline and Joe Rogan
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updated 06 Dec 2023
Joe Rogan and kettlebell expert Pavel Tsatsouline discuss the limitations of machines for advanced lifters and the benefits of kettlebell training, emphasizing its adaptability and promotion of functional strength. They compare kettlebells to barbells, highlighting the versatility and shoulder-friendly nature of kettlebells. Additionally, Pavel introduces a super slow training protocol, suitable for those with injuries or aiming for muscular endurance, emphasizing optimized rest periods for effective results.
Machines are often considered suitable for beginners because they provide stability and isolation. However, Pavel argues that machines have limited use for advanced lifters, except when they are injured and need to focus on specific areas.
Beginners using machines may miss out on developing coordination, stability, and overall strength.
Kettlebell Training:
Pavel expresses a preference for kettlebell training, emphasizing its promotion of functional strength and the engagement of the entire body.
Kettlebell exercises like the Turkish getup are highlighted for their benefits in stability, core strength, and their effectiveness in Jiu-Jitsu training.
Benefits of Kettlebells vs. Barbells:
Kettlebells are praised for their versatility and the ability to adapt to an individual's body and physiology. This is contrasted with barbells, which may pose challenges due to their fixed nature.
The offset center of gravity in kettlebells is noted as beneficial for shoulder health.
Modalities of Training:
Three primary modalities are discussed: body weight, barbells, and kettlebells. Each has its benefits, with body weight being accessible but requiring coaching, barbells being psychologically satisfying for heavy lifting, and kettlebells offering versatility and adaptability.
Ballistic Loading and Longevity:
Pavel emphasizes the importance of ballistic loading, such as kettlebell swings and snatches, for maintaining health and longevity. These exercises involve fast-twitch muscle fibers crucial for reflexive contractions, which are vital for preventing injuries in real-life situations.
Super Slow Training:
Pavel discusses super slow training, acknowledging its validity, especially for those with injuries or aiming for hypertrophy of type 1 endurance fibers.
He introduces a specific protocol with a duration of 30 to 60 seconds per set, focusing on the range of motion without support from bones. The key innovation is optimizing rest periods by incorporating another exercise in between sets, leading to a 5 to 10-minute rest.
Target Audience for Super Slow Training:
Super slow training is recommended for individuals such as wrestlers, rowers, and those seeking muscular endurance. It may not be suitable for sports that require speed, like boxing or MMA.
This conversation provides insights into Pavel Tsatsouline perspectives on different training modalities and his specific approach to super slow training for certain individuals and sports.