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  1. #1
    WestKB is offline Member
    Join Date
    Nov 2011

    Default Kettlebell Muscle - Geoff Neupert

    Any experiences to share with the Kettlebell Muscle book by Geoff Neupert? How long had you been training with kettlebells before tackling the program? Did you use 16s or 24s? Any relevant information to a prospective buyer would be appreciated.

  2. #2
    KB/KM is offline Senior Member
    Join Date
    May 2010
    Fort Collins CO


    This does not really answer your question because I personally have never attempted the program. I have however read the program.

    How comfortable are you with doubles?
    Aaron Pierson RKC / FMS

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  3. #3
    Steve W. is offline Senior Member
    Join Date
    Nov 2008
    Stamford, CT


    I'm starting week 11 and I've become a huge fan of KBM. Even though it's nominally a muscle building program, I think it's a great all around program that will maintain or increase a lot of different qualities in a very time-efficient way, and set you up for new gains in any more specialized program you might go to afterwards.

    If you are not comfortable and competent with the exercises (double swing, clean, high pull, snatch, MP, seesaw press, push press, and front squat) and/or can't MP at least double 16s for 10 reps then stay away.

    The book doesn't put a lower limit on the weights, except that you should be able to comfortably double MP them for 10 reps, but I feel that going below double 16 would just not give the local or systemic stress necessary to make the program worthwhile.

    I posted this on the instructor forum, but I'll copy it here too:

    I'm planning a full write up of my experience with KBM when I am done, but here are a few of my observations, in somewhat random order:

    --My max 1-arm press is 36kg, but I had to drop all the way down to 16kg to meet the 10 double MP standard.

    --Even at this weight, a lot of the medium and heavy day workouts are a fight.

    --The program is brilliantly diabolical in how the complexes and rest periods are structured so that you have to fight to make all the sets and reps, but you don't fail, and you can recover and make progress from workout to workout and week to week. Looking at it on the page before starting, I didn't realize just how smartly it's designed.

    --My limiting factors are my delts (and triceps); those are what screams during the last sets. It isn't until afterward that I realize how much the rest of my body has been working.

    --The stronger you are, the more I expect you will benefit from the program. I feel like working with 16s, that I am just scratching the surface.

    --After not touching a bell heavier than 16kg for 2 months, I tried a few single C&Ps with 32, and discovered that my rack had become more solid and stable and the 32 felt relatively light. In the last 2 weeks I've done a couple of test reps with double 32s and single 36s and they've all gone up very comfortably. I have not lost any strength on KBM, despite the lighter weights.

    --The program is amazingly time-efficient. Workouts don't last long and, even though they can be ass-kickers while you are doing them, they don't leave you wiped out afterward.

    --The program is strictly defined and laid out for you, day by day, minute by minute, set by set, rep by rep. It's actually even a lot more "do this" than ETK. Don't discount the mental value of just following the program, and not having to spend any energy planning, making adjustments, deciding on progressions, etc.

    --KBM gives me "permission" to only do 3 abbreviated workouts a week, which allows more time to squeeze in the flexibility, mobility, patterning, and soft tissue work I usually neglect.

    --The metcon aspect of the program has had a great carryover to basketball for me, more so than some high rep swing and snatch programs with heavier bells that I've done in the past. I also am coming to the view that for basketball, double FSQ and double push presses are the two biggest bang for buck drills.

    --Overeating somewhat, I have put on about 8 pounds, but still stayed quite lean (my pants haven't gotten tight around the waist).

    Did I mention that I love this program?

    Oh, one other thing I really enjoy about KBM is that although it's a high density program, I never feel rushed doing it. The rest periods are timed, but the work sets are defined by reps, so I can just focus on getting each rep in good form, without that rushed "beat the clock" feeling that I often get with timed set, interval or density programs.
    Last edited by Steve W.; 11-20-2011 at 08:17 PM.

  4. #4
    miller is offline Senior Member
    Join Date
    Nov 2010


    Great review Steve - many thanks. I've read the book but haven't started the program yet because I only have singles. I've been toying with the idea of doubling up a bell, and I think you've just talked me into it. Will go with another 16 after hearing your story. Sounds fun!

  5. #5
    GunnyHighway is offline Senior Member
    Join Date
    Nov 2008
    Sugar Land, TX
    Blog Entries


    Weird. I posted a question in this thread earlier and it disappeared.

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