Extended Sets for Size and Strength
by Lee Boyce -

A classic tool ripped straight from page one of the Old School Training Bible for serious gains in size and strength.

Livespill Chaos

BX2VA: I have been thinking of using KBs as way to maintain my strength while taking a break from traditional barbell training. This article sounds like it is along those lines.

GraniteJack: Agree in principle on swings, snatches, and cleans. But for presses/ squats it's usually better to progressively overload by increasing weight. So unless you have kettlebell weights in increments you're out of luck.

spoony02: "double 24-pound kettlebells crush me on a regular basis." I think you meant to say double 24 kilogram kettlebells.

timmcbride00: Although you advise against isolation exercises, I have often read (and found to be true for myself), that longer limbed individuals tend to need some isolation for arms and legs for complete growth. For example, my presses and rows are very chest and back dominant naturally and do not provide much arms stimulation. Whereas, shorted limbed individuals may get impressive arms from presses and rows due to different leverages.

sandos: I'm glad you are emphasizing basic exercises and lots of food. I can't tell you how many times I see super skinny kids doing cable crossovers at the gym. They should outlaw those things and make room for more power racks

lunk: Great article!! With the cleans and snatches, can you actually add mass to your glutes though, because there is no eccentric component to the lift - i.e. you can't slow down the eccentric...?

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Lee Boyce is a sought-after strength coach based in Toronto, ON. His work for strength training, size training, and athletic conditioning has been featured in many major publications including Stack, Men's Fitness, and Men's Health. When he's not writing, he keeps busy doing media segments, giving lectures, and working with private clients for strength and performance. Lee was a varsity National level sprinter and long jumper while studying kinesiology in university. You can visit his website www.leeboycetraining.com to contact him and to view more of his work. Be sure to follow him on Twitter @coachleeboyce and Facebook.