This is the second time I've run the Kettlebell Muscle program. Kettlebell Muscle is a book written by Geoff Neupert back in 2010. It is one of the most famous books ever written about the effectiveness of kettlebell complexes and chains. It was such a success that Geoff followed up with More Kettlebell Muscle which is 20 different programs. But if you run them as a chain it's realistically 35 programs.
Unfortunately, the book is out of print. I don't own it, however some generous soul had put it out on Reddit. I don't use the forum, but copied the workout. Before this blog, I checked and couldn't find it on a search. If you want the workout, comment below and I'll get it to you.
It is a double kettlebell program, using your 10-12 rep pressing max, to perform multiple sets of a complex. What is a complex?
A series of exercises strung together doing a number of reps at one exercise, transitioning to the next exercise without rest.
For example: doing 5 reps of each exercise
Double Clean x 5, Double Snatch x 5, Double Press x 5, Front Squat x 5. Rest and Repeat.
For the Kettlebell Muscle Program, all the reps are set at 5. Exercises are: Double Swing, Double High Pull, Double Clean, Double Snatch, Military Press, See-Saw Press, Clean and Press, Clean and Push Press and Front Squats. Rest periods run from 75-150 seconds dependent on the progression of the program. Sets run from 3-7.
Workouts last as short as 7 minutes to almost 18. Program is done 3 times a week, for 12 weeks. A minimum effective dose? Absolutely, but it packs a real punch. Especially weeks 6 and 12.
Having just finished a 16 week program, Geoff's Kettlebell Burn 2.0, where the workouts were 35-46 minutes, I wanted to just hit it and quit it. I took a week off and went on a golf vacation in Asheville, NC, fully fresh and well fed, I started the program using Double 45's
After the first workout, which took 7 minutes, yes medium day, was 7 minutes. 3 rounds, 120 seconds rest in between. I decided to run the program 6 days a week. Fit 2 weeks into 1 with a day off. Another change, I made was doing snatches, high pulls, and swings outside the knees. Better hip snap and protection from popping my SI joint which has been a lingering injury on and off for 3 years.
The program went by in a blur as I finished it in 6 weeks. As you progress to 5-6 sets on heavy day and are doing 10 reps of squats with 90 seconds rest, the legs turn to absolute jelly with the shakes.
In week 6 which occurred in the 3rd week, I had to put the bells down on set 5 of 6 sets. So I got the rest down and finished rest pause style. Double clean, rest 15 seconds, Double Press, rest etc. I finished the workout in the same amount of time, just didn't have the discomfort of holding the bells in the rack and cut the 90 seconds rest down into 15 second increments.
Week 7, the program resets and you start with squats and add a chain movement of clean and push press to heavy day and a clean and press chain to medium day. The first 6 weeks of the program help you set up for the discomfort of the second half of the program. On heavy day, the last two exercises of the set are the double snatch and squat. Once I got through the clean and push press, I knew I'd get through the set. Never did I think a double snatch set would be an oasis.
There were 2 things I was curious about, could you run the whole program as a chain and could you use it for fat loss.
A chain is a sequence of exercises just like a complex except you do one rep of each exercise repeated 5 times
Double Clean x 1 Double Snatch x 1 Press x 1, Squat x 1 and repeat that 5 times to finish the set.
Chains spread the fatigue around and hit you like a sledge hammer after the 3rd rep. Kind of like drinking gin. The whole world seems normal and then BOOM.
On an off day in the latter half of the program, I did a couple of sets of heavy day as a chain. It was tough, yet doable.
As a fat burner, no. The squatting volume makes you hungry, real hungry. As in, "I need to social distance from my refrigerator" hungry.
Results:
Incredible condition. Heart rate up over 180 beats per minute at the end of heavy day.
Weight: 200-202. Didn't lose weight, but my pants didn't get any tighter. Need to cancel my membership in the 2 bills club.
Strength. Higher. Pressing 90 lbs. 20-35 reps 6 days a week improved my strength. I haven't been working with heavy doubles in a year or so. As a matter of fact, haven't pressed double 70's at all. This week, I tried it. 140 lb. went up easy with good form. Did 16 sets of 1 + a squat without any struggle at all
If you can find it, I highly recommend. Comment below and I'll get you the program.
