patterner
Level 5 Valued Member
So I finished Kettlebell Muscle today...first, a shout out to @GeoffNeupert for designing an amazing program!
Here are my quick thoughts about the program:
Overall, I would heartily recommend the program, it covers all the big movements and will definitely kick your butt. However, it's certainly *NOT* a minimalist program.
Next for me, is probably a month of S&S, then I'm likely going to do the blended Strong! and One! programs from the Geoff's Kettlebell Strong! book using my 16+24 like I did with DFW earlier.
Hope this was helpful!
Here are my quick thoughts about the program:
- Wow, it's HARD. I'd just come off of DFW and Armor Building using a 16 + 24 (no matching 24s), so I thought using paired 16s would be easy....I was as wrong as wrong can be. Especially week 6 and week 12 (the ends of the two phases)
- Rest is key...I tried to do the hourly swing protocol that Fabio posted, and even on the lighter days it was just about to kill me...including off days!
- This was my first experience with double snatches, and that was interesting...I think I might be in love!
- Hypertrophy:
- Lots in the shoulder area, delts, traps, and the rhomboinds
- Upper arms (maybe from the curls I do as part of the goblet squats I did as a warmup)
- Upper pecs
- Not much leg hypertrophy, though I wouldn't expect much given my squat is high 200s, so 70lb wasn't much, though I did see some right around the patella...so, the distal end of the quad
- Body comp
- T-shirts are definitely fitting more loosely, except around the shoulders and arms (see hypertrophy above)
- I was eating at a slight deficit, so this is somewhat expected
- Strength
- Harder to quantify since I haven't done any testing, but curling, squatting, and caber tossing my grandkids is certainly easier!
Overall, I would heartily recommend the program, it covers all the big movements and will definitely kick your butt. However, it's certainly *NOT* a minimalist program.
Next for me, is probably a month of S&S, then I'm likely going to do the blended Strong! and One! programs from the Geoff's Kettlebell Strong! book using my 16+24 like I did with DFW earlier.
Hope this was helpful!