11-14-19 11:46 AM - Post#890333    

Hello Everybody,

I was going through my backlog of strength training books and came to Kettlebell Muscle. From what I've been reading, it's a thing of legend now that it's out of print.

Any opinions,experiences or thoughts on the program?

Thank you, Adam

P.S. Dan if you're reading this, I am absolutely LOVING your podcast.

Edited by Adam Mundorf on 11-14-19 11:46 AM. Reason for edit: No reason given.

11-14-19 12:16 PM - Post#890338    

I did it earlier this year. It progresses and gets hard. Heavy day on weeks 6 and 12 are BRUTAL.

Just another good program to run. I wouldn't call it legendary. Used 45's. Had to put the bells down once on heavy day week 6. Completed it in March. If you go to kettlebell reddit, you can find the workout.

You can find More Kettlebell Muscle online. I think this is a more valuable resource, as you have 20 different workouts. Just finished running Jerk Werk. Ran it as a chain, it's tough.

Kettlebell Muscle by Geoff Neupert
11-14-19 01:05 PM - Post#890340    

It's a solid program using double kettlebell complexes 3 days a week. Pick KBs you can press for at least 10 reps. 5 reps per exercise. Increase the number of times you run through the complexes or decrease the amount of rest between complexes each week.

It also comes with some helpful tips on how to tweak your diet to get ripped.

Weeks 1-6
Day 1: High Pull, Snatch, Press, FS (using doubles)
Day 2: Swing, Snatch, See-Saw Press (using doubles)
Day 3: Clean, Press, FS, Push Press, FS (using doubles)

Weeks 7-12
Day 1: High Pull, Clean + Press, Snatch, FS (using doubles)
Day 2: Swing, Snatch, See-Saw Press (using doubles)
Day 3: FS, Snatch, Press, Clean + Push Press, FS (using doubles)

Edited by 12bernd on 11-14-19 01:17 PM. Reason for edit: No reason given.

11-15-19 09:48 AM - Post#890387    

I have run several cycles of KBM....20s, 24s, and an attempt at 28s.

It is a tremendously difficult program but very effective!

Literally 3 times a week averaging about 13 or 14 minutes a day. It sounds great but it is brutal!

It can deliver "sprint like" conditioning ( for a lack of better term ), body composition improvement, as well as some strength.

I have often said it left me feeling like I lifted weights and ran wind sprints at the same time!

Do not overestimate your 10 rep press bell combo....when in doubt scale down! As the program progresses if you have used too heavy a combo of bells you won't safely make it through it!

The "use a set of bells you can comfortably press 10 reps" thing is simple....is just that. A pair you can "comfortably" press 10 times....not the clean and press, the military press. Kind of means 10 times with one or two reps left in the tank! Matter of fact I believe Mr. Neupert posted on the old Dragon Door forum to use a set of bells you can press for 10 even if hung over or words to that effect!

It will be uncomfortable at times but the reward will be there.

Kettlebell Muscle by Geoff Neupert
11-15-19 11:26 AM - Post#890393    

Thank you everyone for the responses.

I think I'll rotate this program in following a Rite of Passage cycle. I'll definitely be erring on the side of caution with the bell weights. Probably double 16kgs for my first time through. Eat a bit more protein and sleep allot.

On another note, there are so many programs out there to stay busy with. I know Viking Warrior Conditioning isn't very popular but I'll like to give that a run as well.

Should one go for Return of the Kettlebell or Kettlebell Muscle first for a double kettlebell program?

Thank you, Adam

Edited by Adam Mundorf on 11-15-19 11:27 AM. Reason for edit: No reason given.

Re: Kettlebell Muscle by Geoff Neupert
11-15-19 12:07 PM - Post#890394    

• Adam Mundorf Said:

IMO you have no business diving into something like this if you haven't built a solid base using single KB lifts (close to 1/2 BW press & snatch test) and you are new to double KB lifts.

Dan John's complex from Grad Workout would good:
-Double kettlebell clean for two reps
-Double kettlebell press for one rep
-Double kettlebell front squat for three reps.
-Put the bell down like a professional. Step away.

Some simple strength work using 1-2-3 rep ladders or multiple sets of 1-3 reps.

Or Pavel's Total Tension Complex come to mind.

But neither KB muscle nor RotK are newdie friendly.


Edited by 12bernd on 11-15-19 12:08 PM. Reason for edit: No reason given.

Re: Kettlebell Muscle by Geoff Neupert
11-16-19 01:26 PM - Post#890424    

Thank you so much for the response.

11-16-19 05:38 PM - Post#890432    

Agreed it’s a very challenging program. I have most of Geoffs material and this is one of the best. I have run it twice, with 20 and then 24kg. Definitely not a beginner program

11-16-19 07:30 PM - Post#890434    

One underrated (IMO) thing about Kettlebell Muscle that I love about it is that it's brainless. Besides choosing what size bells to use, there is zero decision making for 12 weeks. Every set, rep, and rest period is scripted, so all you have to do is show up and focus on executing each rep.

The other thing I love about it is that the rest periods are specified, but the work sets are defined by reps, not time. So you can really focus on executing each rep and never feel rushed to complete a set. You can pace yourself by pausing to "rest" in the rack and overhead positions. But you can't go at too slow a pace because holding those postitions is not completely rest and the local muscular fatigue does build up. Plus, it just prolongs the suck.

In theory, there is no difference between theory and practice; in practice, there is. Just because it happened to you doesn't make it interesting.