Bodyweight, Barbell, Kettlebell - Which is Best? /Pavel Tsatsouline | Joe Rogan

the Joe Rogan experience you know machines are this is an interesting point of view okay there is a belief that machines are great for beginners and because you don't have to control it save ferns isolated so on and so forth really machines have limited use for advanced lifters when they're injured or whenever they have to just really focus on something so it's possible it's possible to use a machine if you're really messed up you can find some angle but a beginner starts doing leg presses it's kantola miss hobbies coordination just long enough the back strength

isn't like an IVs AB strength mmm so machines are not necessarily bad so the PEC deck might be okay for bodybuilders looking for more cuts or for somebody recovering from an injury knowing exactly the angle to which to push but your typical person going the gym has no business doing that none one of the things that I love about kettlebells is a it promotes functional strength it promotes the entire body moving as a unit and that seems to apply very quickly to athletics it's one of the reasons why do Jitsu people have adopted kettlebell training

so almost universal absolutely there are many reasons why but that's one of them and non-glamorous moves like Turkish getup which is like one of the very best moves for jiu-jitsu it's just phenomenal for your stability your core and your your ability to get out from under the bottom bottom positions it's just a phenomenal work phenomenal work out but the these principles of using the entire body and you don't with kettlebells using different parts of your body using your legs your core your ab all in one one workout it's also so it's so effective timewise because

you can get a spectacular work out in a very short amount of time you're correct oh maybe this is a good time to discuss the benefits of kettlebells versus let's say barbells are by sure that's very good conversation that's a question ask people ask often right so I would name these as three top modalities for people yes there are some other additional things dumbbells and whatever but that usually they're secondary so what are the respective benefits of these different modalities the body weight is obviously it's accessible its with you no matter where you go but

interestingly enough the body weight requires the most coaching so you have to it's very subtle like for example if you look at developing something the gym is called the hollow position takes a lot of coaching to perform it correct even pull-up or push-up it's it's a lot of work one legged squad so on and so forth so it's great in takes but it just takes more time more investment also the down side of the body weight would be you can't return your lower back effectively and you have to train your lower back to see young

you just have to and whatever you do back extensions other stuff neck bridges it's not gonna do for your back just for me so body weight great modality but with its these limitations the barbell if you just love heavy stuff it's awesome and it's just psychologically it's extremely satisfying a heavy debt of let's say for some people not for all then if you're looking for it to maximize your muscle mass nobody has come up yet with anything other than the barbell so you know you start doing you know some repetition deadlifts quad so on so

that's another reason but let's say you're playing football right the problem with the barbell first of all is the learning curve it takes some time to learn it correctly it's not easy to master it and it takes a lot of instruction in addition the barbell is not forgiving so let's say that one of your shoulders is jacked up it's just not very forgiving because you can't you just have to adjust yourself to the bar as opposed to make the implement adjust yourself so this is really kettlebell comes in first of all the kettlebell because it

moves freely it adjusts to your body to your physiology Anatomy I should say so it works it worked quite well for example mark Rifkin he is one of my top instructors he was highly successful gymnast in the past and later on he was coach for women's powerlifting national team and great power lifter too so he cannot do bilateral exercise as well because of the mileage he sustained he took a very bad landing as a gymnast ruined his knee and on from there other things were in bad back whatever so but he can do one arm

so he cannot do two arm swings because it just messes him up hmm but he can do what I'm swing so the body compensates little differently and he can handle it so it's with the proper medical clearance it's much easier to work around problems then the offset center gravity that is tremendous thing for your back I'm sorry for your shoulder so the position is to put your shoulder in you cannot do with anything else but and you obviously you have the getup which is an amazing exercise cannot do it as well with other implements but

the ballistics that's another unique benefit of the kettlebell swings and snatches exercises like that the benefits of these exercise are many so first of all ballistic loading obviously as part of sports and it's a part of life and often times it's hard to do it safely go ahead start jumping it like before somebody starts jumping correctly jumping off boxes and so on and so forth just even you know hopping across the floor it requires some coaching it requires getting some strength it requires addressing some dysfunction so on and so forth the kettlebell swing for example

it's so many hard men with high mileage who are really banged up in so many different ways their backs their knees their hips they're able to do swing safely and that's just remarkable and with the ballistic contractions very important so we have to run you have to jump you have to do things like that but it goes beyond that for your health for longevity so as we grow older there's a loss of type 2 muscle muscle fibers so the strong ones the fast twitch fibers and there are several problems with that first of all they're

metabolically needed for the body to be healthy to process sugar so on so on and so forth second is to deal with real-life situations you know like it's very unfortunate some old person trips and breaks a hip it's terrible and oftentimes the reason just weakness and we need this fast fibers because whenever you trip and you have this reflexive contraction these fibers go online first so if you don't have them anymore you got massive problems right so another reason is in type ii fibers there is mitochondrial degeneration takes place as you're older much faster than

others and if you don't take care of that it's also that's aging so you've got to train this type ii fibers and they're only two ways to train type ii fibers it's heavy or fast so there's no Third Way so whenever people try to do some sort of a super slow this or pilates that whatever it's not gonna do it so you have to train heavy or we have to train fast if you want to stay young so are you completely against that kind of super slow training not at all but for totally different reasons

there is well obviously one reason as possibly somebody's injured right mm-hmm and other reason is to develop your type 1 endurance fibers hypertrophy for these fibers why would you want to do that well first of all type 1 fibers they downside of these fibers is they contract slower so obviously that's a downside for some sports for some activities but they're also more efficient which means it's plus for other sports right so another positive here they already come pre equipped with mitochondria so mitochondria that's where I aerobic metabolism takes place and by building your type one

fibers you automatically get more endurance in addition to muscle mass and strength too so super slow work is good for the but it has to be done correctly the proper methods were developed by Russian professor Victor Siluanov and so he developed this method I'm gonna summarize it for you right now for your free listeners that's something you can easily do yourself well easily is not the word simply so the duration of a set is 30 to 60 seconds you have to select the range of motion where there's no there's no stacking there's no there's no

support from your bones at all so for example if you were to do a squat you go down below parallel but not to the point where you sitting on your calves and come up just a little above parallel and below again so just that most unpleasant the most painful area hmm if you're doing let's say push-ups for for your chest for example you would almost brush the deck with your chest come up about half way and come back down and the speed is very slow so there's no momentum at all now doesn't sound like anything

new but here's what's new Juliana I optimize the rest periods and and that's a big dmg game changer normally when people train in this manner bodybuilders and others they just want to get more burn possible and by the way the burnt is awful and in this particular case you want to train close to failure and in this particular case that's just a muscular training that's not strength training per se so they try to run for one set to the next so they'll do this let's say that 30 seconds said then they will just you know

rest for 30 seconds do the again completely hammer themselves the problem with that is even though we do not know the exact mechanisms of muscle growth we do know that some lactic acid is needed but too much lactic acid is destructor so what see Leonov did is he figured out he's after this kind of set you have to rest for five to ten minutes that sounds for people it's it's very hard mental thing to do so here I am going for this massive burn and I have to wait for 5 to 10 MS but it's

very simple you introduce another exercise in between so train twice a week 5 to 5 to 10 sets on the heavy day eventually once you build up to it and about one to three sets and yday that's it now this is incorporating super slow technique yeah and who would this be good for a wrestlers mmm for wrestlers is spectacular yeah because even though there are explosive elements there as well but it's also very much there's that static element static endurance and one of my strong first to one of my strong first certified instructors Roger from

the UK he I had him followed this protocol before he and his crew rode across the Atlantic and he did much better off than most people and was much happier if you can be happier rolling across the Atlantic so for rowing for wrestling for bodybuilding for some people who cannot do anything else so that's a good protocol so this is essentially a muscular endurance protocol you know what is both because because the muscles getting bigger right and it will get stronger but it won't be faster it's not something you wouldn't know great with a boxer

I wouldn't know absolutely not no definitely not wrestler yes MMA you just have to use your judgement there be certain things on your style yeah [Applause]