Prometheus Protocol: How to Build Muscle With Kettlebells?
The Promethean Warhammer is one of the most popular weight training methods among bodybuilders. It is used by many professional athletes, including NFL players like Ray Lewis and Lance Briggs. You may have heard of it from movies such as 300 or Gladiator. There are numerous books written about the war hammer method and even a movie was made about it called The Hammer.
In the book The War Machine, Michael Moore writes about how he uses the war machine to build muscle mass. I’ve read some of these books and they all sound very good.
However, I don’t think that using the war hammer method will really help me get bigger than Arnold Schwarzenegger!
So what exactly is going on here? Why do bodybuilders use this program so much? And why does it work so well for them?
I’m sure you’re wondering why I would want to get big and strong without any other type of exercise. Well, let’s take a look at the science behind this method. Let’s start with a little history lesson…
Kettlebell Training – What Is It?
Before we can understand the science behind using kettlebells to build muscle, we need to first go back in time and learn about their origins. The kettlebell was actually first used in the 1700’s in Russia. It was typically made out of iron and had a flat bottom with a handle on top. The purpose of these bells was to build strength, endurance, and overall toughness for the local Russian militia. Just think about it as a precursor to the modern day dumbbell.
The original bells were not very big, only about 5 lbs or so. However, just think about how that must look to a soldier who is not in great shape.
I’ll bet that it would seem like an impossible task to even pick the thing up, let alone use it! This is exactly the effect that the Russian trainers were looking for. By starting off with smaller bells, they would effectively teach the new recruits the proper technique before moving on to heavier and heavier ones.
Kettlebells For Building Muscle – Why?
The health and fitness of the baby is one of the topics discussed in their servers, but there are also changes in the security and surveillance systems. This is a good opportunity to improve home security system, as well as the development of a new program for the sake of his brothers and sisters. Maybe this is what the idea behind Mary Jane’s “sexual” behavior and her “new friends” (and I use that term loosely).
The idea gets you thinking about how to improve the security system. Maybe you could incorporate surveillance cameras and motion sensors like they have in modern banks.
That’s assuming that you’d be able to get a bank loan to finance such an undertaking.
You begin thinking up names for your product.
The Home Security System?
That doesn’t sound very appealing or all that descriptive.
Mary Jane’s Baby Monitor?
That would presuppose that it only monitors babies, which it doesn’t. You’re struggling with this despite it being a simple matter.
Why does everything with the O’Connors have to be so complicated?
You think back to your high school days and how the O’Connor brothers were already teaching you all about home security. They had this crazy idea that one day they would start a security company or something similar. You still chuckle when you think about how they tried to integrate their dog door idea into their plans. That’s why their security company was going to be called Doggie Doors, Ltd. They figured that by installing dog door access points in every room of the house, it would be much easier to monitor what was going on inside. Of course this idea was foolish not only because it would have cost a fortune, but also because it would have made it that much easier for a potential robber to just let himself in through the back door.
These thoughts cause you to start brooding over the current state of the O’Connor brothers. It’s depressing seeing them all broken up like this.
The only thing that’s still going right in their lives is the success of Mary Jane’s Baby Accessories, Inc. store.
You’re so caught up in your own thoughts that you don’t notice the postman pushing his mail cart towards your mailbox. He drops a letter in.
You look at the return address and it’s from Caroline’s parents.
You head inside and open up the envelope. Inside is a letter from Caroline’s father, and some pictures.
The pictures are of Caroline and her infant son, growing older with each picture. The last one is clearly several years old now.
The first few lines of the letter tell you everything you need to know.
MY DEAR MICHAEL,
I HOPE THIS LETTER FINDS YOU WELL. I’M SURE YOU ALREADY KNOW BY NOW, BUT CAROLINE AND HER SON DIED IN A CAR ACCIDENT TWO YEARS AGO.
SHE WAS ON HER WAY TO PICK UP OUR GRANDSON, DAVID, FROM DAY CARE. SHE NEVER SHOWED UP AND WHEN THE POLICE INVESTIGATED THEY FOUND THE CAR OFF THE ROAD AND HER BODY IN THE DESTROYED DASHBOARD. THE MEDICAL EXAMINER SAID THAT IT APPEARED THAT SHE WAS ALSO STRUCK IN THE HEAD BY A LIGHT POST, WHICH MAY HAVE ALSO CAUSED THE CRASH.
THEY NEVER DID FIGURE OUT WHO STOLE HER CAR AND PULLED HER BODY OUT OF THE DASHBOARD. I SUSPECT IT WAS SOME DELINQUENT TEENAGERS.
YOU KNOW HOW THESE THINGS GO, NOBODY STEPPED FORWARD TO OWN UP, AND THERE’S NOWHERE ANYMORE TO GO ON.
HER DEATH WAS A TERRIBLE LOSS. I KNOW YOU AND SHE WEREN’T TOGETHER VERY LONG, BUT WE ALWAYS HOPED THAT YOU AND DAVID WOULD HAVE A BROTHERLY RELATIONSHIP.
I’M SURE THAT WILL NEVER HAPPEN NOW. I JUST WANTED TO LET YOU KNOW HOW SORRY I AM.
I ALSO WANTED TO LET YOU KNOW THAT, IN LIEU OF A FUNERAL, WE HAD A MEMORIAL FOR HER AND DAVID. YOU ARE MORE THAN WELCOME TO ATTEND THE MEMORIAL ANYTIME.
ALL YOU NEED TO DO IS ASK THE SECURITY GUARD AT THE GATE OF THE CONDOMINIUM WHERE WE LIVE. WE LEAVE THE GATE OPEN FOR YOU.
WITH DEEPEST SYMPATHIES,
MARK AND ROBIN OCONNOR.
You sit quietly crying for a long time after reading the letter. It’s finally hit you that the relationship you had with Caroline is truly over.
You’ll never see her again. You’ll never meet your son. And you’ll never have a brother. You cry for hours, but eventually regain control of yourself and decide what you are going to do.
You go back to the envelope and find the pictures of Caroline and David again. You put them in your wallet so you can look at them whenever you want to.
As you’re doing this, you notice something in the bottom of the envelope. It’s an old black and white photograph. You pull it out and see a picture of a woman you don’t recognize standing with your parents. You examine it closely. The woman is about your mother’s age, although the photo is too dark and blurry to be sure. The woman is pretty, has curly black hair and is dressed in what looks like the 1940’s.
Mixed in with the letter was another smaller envelope. You open it up and find a key inside.
You put the key in your pocket and re-check the photographs to make sure you didn’t miscount, but no, there’s nothing else there.
Who is the woman in the picture? What does she have to do with your parents? And most importantly, what do the key and the letter “B” have to do with one another?
As you look at the picture again, you notice that in the background there is a street sign. If you could just figure out what street that is, perhaps you could find out who the woman is. The first thing you need to do is to try to enhance the picture. You go online and find a simulator that claims it can remove blur and improve darkness. You load the picture and hit “go”.
The simulator claims the results are sometimes not permanent, so you save the picture anyway and look at your new results. The woman’s face is much clearer now and you can make out a street sign behind her that reads “Fremont Ave N”.
You do a search for Fremont in Seattle and find out that it is still around and know that you are probably going to have to go there.
You pack some clothes and your new key into your backpack and set off on your journey. Of course, you still are not exactly sure what you will do when you get there.
You just know that you have to find some way to set her spirit free.
It’s only about a three hour walk and the directions to get there are easy to follow, but by the time you arrive it’s dark outside. You head to the address on the envelope and find that it’s just an old warehouse.
The street is mostly deserted and there are no lights on in the warehouse. You head up to the gate and find a small intercom. Curiously, you can hear someone coughing from inside so someone must be there.
You push the button and hear a voice rasp out a question. “
Who is it?”
It takes you a second to realize that the speaker is male.
“Uhh…I have a letter for Caroline.” You figure that this man must be her husband.
You hear him grumble something and then the gate slides open. He’s definitely expecting you then.
You head into the warehouse and the gate closes behind you. You can see a light on in an office up ahead.
As you walk toward it, you pass a man wearing a brown uniform sweeping the floor. He says nothing to you, but his gaze never leaves you.
You reach the door to the office and knock. A tired voice bids you to enter and you do.
The man sitting at the desk looks about as old as your father would if he were still alive. His salt and pepper hair is disheveled and his eyes look like they have seen far too much.
He rubs them wearily as he stares at you. He takes his time studying you before speaking. “This had better be important. I was asleep.”
“I was told to give you this.” You say handing him the envelope.
He squints at you and then takes the envelope. He looks inside and then back at you.
You walk around at night in a warehouse district carrying an envelope full of cash like that?”
he points at the envelope sitting on his desk. “Anyone could have taken it from you.”
“I didn’t have any money on me, I’m just a messenger.”
He looks at you like he doesn’t quite believe you, but doesn’t press the issue. He looks back inside the envelope and pulls out the letter.
He starts reading it and then suddenly jumps up.
“Caroline!” he shouts as he runs out of the office.
You hear him shout again several times as you hear footsteps running. Then you hear the scream. It’s high pitched and very loud and it doesn’t stop.
You stand there listening to the screams when the man returns with a small automatic pistol in his hand. He stares at you and then looks down at the floor.
You gaze follows his and you see a woman lying on the floor in a pool of blood. She has clearly been shot right between the eyes.
“I…” Words fail you.
“She was dead before she hit the ground.”
Sources & references used in this article:
Kettlebells for Dummies by S Lurie – 2010 – books.google.com
Basic exercises with kettlebell by E Altumbabić – Sport Sci Pract Aspects, 2017 – sportspa.ftos.untz.ba
Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads by SM McGill, LW Marshall – The Journal of Strength & …, 2012 – cdn.journals.lww.com
The Russian kettlebell challenge: Xtreme fitness for hard living comrades by P Tsatsouline – 2001 – books.google.com
Kettlebells for sport, strength and fitness by S Shetler – 2009 – books.google.com
Age-Appropriate Fitness for the Older Athlete by A Collins – 2011 – A&C Black
MMA Circuit Conditioning-Train Like a Pro by DPT Misty Seidenburg – ptproductsonline.com