Kettlebell Muscle Review

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.

 

Hello, Yeah It's Been A While....

Haven't posted in about 6 months.  Lot to catch up on.  All positive from a health perspective.

Kettlebell Muscle.  Completed the program with the 45's.  Only failure was week 6 heavy day (hungover) I finished it, but had to add a little more rest to complete the total reps

Then did the 30 workouts in 30 minutes program.  Only one I didn't do was Double Clean and Squat 10 x 10 with a minute rest in between.  I like my back the way it is.

Spent the last hours of my 40's in the chiropractor's office having my last adjustment.  All better haven't been in 5 1/2 months knock on wood.

Had a colonoscopy in March.  Men, get your colonoscopy done as soon as you're 50.  The prep is no big deal.  Found 4 polyps, on 16 mm.  All removed, back in 3 years.

Completed Geoff Neupert's The Long Haul from More Kettlebell Muscle.  Actually in weeks 7-9 tweaked the program.  Instead of doing the complex all at once with a 1:1 work/rest ratio which fried my grip and killed my deltoids, I altered it this way:

Medium Day Week 8
Double Snatch x 30 seconds
Press x 30 seconds
Squat x 30 seconds
Double Swing x 30 seconds
Rest 2 minutes repeat 5 rounds total

This would take 18 minutes to complete 5 rounds x 2 minutes and 4 rests at 2 minutes.
18 minutes x 60 seconds 1080 seconds.  Total exercise sets. 5 rounds x 4 = 20.
1080/20 =54 seconds.

Instead of doing the whole complex and suffering for 2 minutes, start a new set every 54 seconds.  Grip, less fatigued MUCH better/crisper reps and, you can beat the total time in the last set by going from squats to double swings.

Double Snatch 30 seconds, rest 24.  Press 30 rest 24.  Yes you have to keep an eye on the clock, but it's less than a 1/2 hour.  Heavy Day especially on week 9 for 6 rounds, still is terrible.

I didn't complete this program in 9 weeks, more like 12.  I've been on a plane every month since April.  Down to Florida for 2 weeks over 6, on Cape Cod for a week (yes, no fear of sharks, I swim), Boulder, CO for work.

I love working out in the summer.  I move out of the basement and work out in the garage and freestyle things.  I move away from any programs and make stuff up myself.

2-3 days a week, chest and back and a run at the gym.  Or walk to the gym and back home, or run outside for 3 miles.  When I was on the Cape, was banging out 5 miles a day, 9:25 miles.

The only issue is, I don't do snatches in the summer.  I like the skin on my hand the way they are thank you.  Too much humidity + too much chalk= blisters.  I'd rather play golf than snatch, thank you.

2-3 days a week, 28 kg bell.

Up to 5 rounds and ladders
One Clean then Press, Squat and Row ladders 1,2,3
Within 30 seconds do a set of swing ladders 10, 20, 30.  So for the 1 rep rung do 10 swings, 2 rep rung, 20, 3 rep rung 30.
Shake it out and skip rope, 50 jumps for 1 rung, 75 for 2 rung 100 for 3 rung as active recovery.

Yesterday, I dragged a 25 kg bell to the track at the local high school.  Same workout except instead of jumping rope, I jogged a lap around the track. Only did 3 ladders + a 2 rung.  Did Suitcase Carry for 1/4 mile.

I have found the 28kg is the perfect sweet spot bell for me.  Can press it for at least 6 reps on each side.  Swing it for 50.  Can snatch it if necessary.  15 get ups each side, but I haven't lied down on my garage.  I also like using single bells.  I think the asymmetrical load works well and there is more time under tension because you have to switch hands.

Next post will be about diet and health.

Week 5 Kettlebell Muscle Medium Day

Was traveling for business week of 1/7/19, in New Orleans.  I had to get some hotel workouts in and they had some light Kettlebells.  

1/8/19
Pat Flynn's The Helion 35 kg
3 rounds 20 minutes
2,4,6,8,10 without putting bell down
10,8,6,4,2 without putting bell down
2,4,6 completed 8 all swings

2 hand swing
1 hand swing, L,R
Thruster L, R

30 minute run, 3.18 miles

1/9/19
45 lb. bell
3 rounds of ladders, 5,3,2
L, R
Press x 5
Row x 5
Swing x 10

Press x 3
Row x 3
Swing x 15

Press x 2
Row x 2
Swing x 25

Swing x 50

300 swings, 30 presses and rows.  Quick and effective.

1/11/19
6 rounds using a 35
L,R
One hand swing x 5
Snatch x 5
Clean and Press x 5
Reverse Lunge x 5
Row x 5

2 mile run

1/12/19

Had a 1982 Universal set up.  Did stack the leg press.  Did drop set on leg extension
3 sets x 10
Lat Pulldowns
Chest Press
Pec Deck
Leg Extensions
Leg Press

3.1 mile run, 15 minute walk on treadmill, Rolling hills.  This was a good run, also got about 18k steps in touring New Orleans,

1/13/19
3.25 mile run, 20 minute walk Rolling hills.  50 minutes total.  Inspired me to join the gym for treadmill use.  I like zoning out listening to tunes and doing an easy run

1/14/19

Today is the day, I start getting serious about my diet for 2019, I swear!.  
Back to Kettlebell Muscle. 

Week 5 Kettlebell Muscle Medium Day

45 lb. Bells 
6 Rounds
Rest 90 seconds between rounds

Double High Pull x 5
Double Snatch x 5
Military Press x 5
Front Squat x 5

Completed, sets 5 and 6 were hard. I did all the reps with good form, on 5th rep of set 6, took 2 deep breaths in the rack before I pressed. It is getting difficult. I've done some More Kettlebell Muscle complexes where I found medium day harder than heavy because of the shoulder fatigue.  I have a feeling doing the extra set, 6 vs. 5 and doing high pulls and snatches first causes this. 

Could I have gotten a 7th set today?  Great question, I'm glad I didn't have to find out. 

Kettlebell Muscle Week 4, Light Day

Banged this out in about 9 minutes.  The reduction in time from 120 seconds to 90 is a game changer.
No issue with the reps, just noticed I was breathing heavier and heart beating faster.

Double 45's
5 rounds, 90 seconds in between rounds

Double Swing x 5
Double Snatch x 5
See Saw Press x 5,5

Switched up which hand I started with, 3 on the right, 2 on the left.  Easy.

Going to do heavy day on Sunday, then a week off due to traveling. 

Kettlebell Muscle Week 4 Medium Day

Took yesterday off as a rest day and got 8 hours of sleep.  Was about 54 hours between workouts.  Diet was clean. 20 hour fast, 2 egg 4 white omelet with 2 slices of ham, broccoli florets and spinach.  Dinner was a salad and roasted vegetables

1/3/19
Week 4 Kettlebell Muscle Medium Day,
Double 45 lb. bells

Rest 90 Seconds Between Sets

5 rounds

Double High Pull x 5
Double Snatch x 5
Double Military Press x 5
Double Front Squat x 5

Took just under 11 minutes. Cutting the rest down from 120 to 90 put my heart rate in the stratosphere! 184 BPM at the finish.  

Got all the reps, fatiguing, but smooth. The High Pull and the Snatch pre-fatigue the rear deltoids before the presses.  Should be interesting on week 6 with 7 rounds....

Going to do easy day tomorrow and take Saturday off.

Kettlebelll Muscle Week 3 Heavy Day

Long time no write.  I quit Kettlebell Burn Extreme, because I wrenched the sacrum in my back doing the density training of presses and squats.  I knew I dinged it with about 3 minutes left in the program doing front squats with double 70's.  A month later, I started the Up and Over from More Kettlebell Muscle.  I used 45's and ran the program as a chain vs. complex. Day 3 of that program was a memorable type of nasty, once the rest periods were reduced to a 1:1 ratio. I did interrupt the program for 12 days and did the 10k swings in 10 days program during Thanksgiving week.

Found the complete workout to the original Kettlebell Muscle by Geoff Neupert on Reddit's Kettlebell subthread.  The book is no longer published and impossible to find.  It is recommended you start light, lighter than you think with at least bells you can handle for 10 reps on the press.  I tested my 10 rep max on the press and did 13 with the 45's with a couple left in the tank.  I decided to TRY and run it as is laid out, with 4 days off a week and to do the double snatches between the legs not outside the legs.

One issue I have is I'm going away for a week on business down to New Orleans, so I'm trying to squeeze 2 weeks worth in 10 days.  For week 3 and week 4 of the program, this means, instead of the Monday Medium, Wednesday Easy, Friday Heavy, it looks like Medium, Easy on consecutive days, Day off, Heavy Day, Day off and repeat.

Today was heavy day for week 3.  Went to bed around 1:30 last night and had 7 hours sleep.  Went downstairs and did 5 rounds, 2:00 rest in between rounds.

Double Clean x 5
Press x 5
Squat x 5
Push Press x 5
Squat at 5

I honestly felt GREAT. My presses were strong for all 5 sets and I had no trouble completing it.  Finished with a 4 mile brisk walk around the neighborhood

Week 4, the rest periods drop from 120 seconds to 90.  The good news is the sets for Medium and Easy Day round drop back 1 to 5 instead of 6.

Happy New Year everyone!