Stoneface77
Level 4 Valued Member
I just finished this 4 week program last week and thought I would share my experience and results in case you are considering it.
First off, the most important piece of info is in the title- EXTREME. This is a rigorous and tough program both in the workouts and the eating plan, but it is only four weeks.
To anyone who is familiar with Geoff Neupert's programs, the workouts will not surprise: double KB presses, front squats, cleans and swings. What Geoff does in this program is lay out a very strict framework for training, eating, and recovery that takes maximum advantage of the way your body responds to stimulus (I don't want to give too much away).
I benefited from the fact that every facet was laid out explicitly, so that the only real decision I had to make for four weeks was to get out of bed everyday. This was helpful for me as I have a habit of starting but not fully finishing a program. I did get a little bit loose on the eating time frames by the end but otherwise I stuck to the diet closely.
Results: I'm 43 years old and 6'1". I've been practicing KB's for several years and would say I am not a complete beginner but have a long way to go. My goals were to lose body fat, specifically around the waist, while building some muscle. Boy, did this program deliver. Here were my stats:
Starting weight: 245.4 lbs
Ending weight: 232.4 lbs (-15 lbs)
Starting waist line: 42.5 inches
Ending waist line: 39.0 inches (-3.5 inches)
Starting hip measurements: 40.5 inches
Ending hip measurements: 38.5 inches. (-2 inches)
My arms and quads remained essentially the same circumference but I gained quite a bit of definition in the triceps and shoulders.
I did the program with double 24kg KBs. I believe that the fact I did the first 8 weeks of the 12 week muscle building KB program earlier in the summer set me up for success with the volume of this program (6 days a week).
Overall, I'm happy with the results. It did make me realize just how much belly fat it is possible to carry around . . . after dropping 15 lbs I still have more to go. I plan to do something else for 2-3 months then run the program again, hopefully with the 32kg's.
One WTH? effect was that I was never really tired on this program, despite my ridiculous and sleep-depriving schedule as a LEO. In fact, I felt more awake and energized in the mornings and after workouts. Also, I never got sore thanks to the recovery protocols..
The Last Word: If you do this program strictly, I think you will definitely drop some body fat. It's great for someone who needs a jump-start to their weight loss like I did. However, I would not say this is a program for KB beginners or even someone new to double KB routines. You need to be quite comfortable with the movements so you can focus on getting the most out of the workouts.
First off, the most important piece of info is in the title- EXTREME. This is a rigorous and tough program both in the workouts and the eating plan, but it is only four weeks.
To anyone who is familiar with Geoff Neupert's programs, the workouts will not surprise: double KB presses, front squats, cleans and swings. What Geoff does in this program is lay out a very strict framework for training, eating, and recovery that takes maximum advantage of the way your body responds to stimulus (I don't want to give too much away).
I benefited from the fact that every facet was laid out explicitly, so that the only real decision I had to make for four weeks was to get out of bed everyday. This was helpful for me as I have a habit of starting but not fully finishing a program. I did get a little bit loose on the eating time frames by the end but otherwise I stuck to the diet closely.
Results: I'm 43 years old and 6'1". I've been practicing KB's for several years and would say I am not a complete beginner but have a long way to go. My goals were to lose body fat, specifically around the waist, while building some muscle. Boy, did this program deliver. Here were my stats:
Starting weight: 245.4 lbs
Ending weight: 232.4 lbs (-15 lbs)
Starting waist line: 42.5 inches
Ending waist line: 39.0 inches (-3.5 inches)
Starting hip measurements: 40.5 inches
Ending hip measurements: 38.5 inches. (-2 inches)
My arms and quads remained essentially the same circumference but I gained quite a bit of definition in the triceps and shoulders.
I did the program with double 24kg KBs. I believe that the fact I did the first 8 weeks of the 12 week muscle building KB program earlier in the summer set me up for success with the volume of this program (6 days a week).
Overall, I'm happy with the results. It did make me realize just how much belly fat it is possible to carry around . . . after dropping 15 lbs I still have more to go. I plan to do something else for 2-3 months then run the program again, hopefully with the 32kg's.
One WTH? effect was that I was never really tired on this program, despite my ridiculous and sleep-depriving schedule as a LEO. In fact, I felt more awake and energized in the mornings and after workouts. Also, I never got sore thanks to the recovery protocols..
The Last Word: If you do this program strictly, I think you will definitely drop some body fat. It's great for someone who needs a jump-start to their weight loss like I did. However, I would not say this is a program for KB beginners or even someone new to double KB routines. You need to be quite comfortable with the movements so you can focus on getting the most out of the workouts.