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Kettlebell Muscle
Kettlebell Muscle
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9.32 out of 10 (56 reviews)
The REAL 15 min 3 times a week program!!!!!!!!!
Rated 10/10
 
By Mike Sousa— Modesto,CA, United States

If you think you have done great muscle building programs in you day then think again. No more need to spend hours and hours in the gym trying to get the build you want. All you need is this book and 15 min a day 3 times a week. I know that sounds like an infomercial but it is no joke.…
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Kettlebell Muscle

The Secrets of Compound Kettlebell Lifting—for Faster, More Efficient Gains in Strength and Power

By Geoff Neupert, Master RKC, CSCS

74 pages.
8.5 x 11

Paperback

"Kettlebell Muscle is the doorway to intelligent hypertrophy training. It's a book about building muscle mass fast. Geoff's clever use of time is the factor for stunning muscle gains. The tools are simple, the moves are simple, the schemes are simple and the results are amazing.In other words, stop looking for the next wave and jump into Geoff's methods. You have the answers in your hands. Now, move some iron."
—Dan John, Master RKC, author, Never Let Go, American Record Holder in the Weight Pentathlon, Masters National Champion in discus and Olympic Lifting

"I've collected many books and videos on Kettlebell training and technique. Some good, some not so good, and some downright fraudulent.

Between the explanations of not only how, but why this 12 wk. program works, the technical advice (the big toe squat tip is worth 3x the price of this book alone), and the easy to follow extremely challenging routine, Kettlebell Muscle is the best training resource I've ever purchased. And that says a lot. BUY IT. I promise your training will never be the same."—Mike Bobson, Long Island, NY

Kettlebell Muscle (paperback) - $29.95
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How to Open the Door to INTELLIGENT Hypertrophy Training—And Build Muscle Mass Fast

 

"In the strength and conditioning world, very few people have the depth and breadth of Geoff Neupert. He's been there, done that in practically every area of the gym world. If you want a long discussion of rehab work for busted up athletes, Geoff has the certificate, the hands on work and the happy list of successful clients. You want to talk about doing it on the platform, Geoff has the pictures, the trophies and the singlet. You want to swing a kettlebell? See Geoff.

He's been with the "big kids' as a Division One Strength Coach and has hands on experience with thousands and thousands of hours of personal training. He has hoisted the big iron and rubbed out cramps on ailing athletes. From entry level athletes to the top end, Geoff has taught, trained and tutored athletes, grandmothers and ancient warriors.

Finally, Geoff is going to be exposed to the wider world with his book, Kettlebell Muscle. Geoff takes the best and brightest ideas from the dungeons, dojos and gyms and puts them all together in one convenient package—for anyone who wants the advanced course in bodybuilding.

For the normal lifter, the act of combining all the loads and volumes and moves and sequences and the rest of the components that add up to a program worthy of the term 'intelligent', takes years of hard living in the gym. Geoff's book will save you this effort.

Kettlebell Muscle is the doorway to intelligent hypertrophy training. It's a book about building muscle mass fast. Geoff's clever use of time is the factor for stunning muscle gains. The tools are simple, the moves are simple, the schemes are simple and the results are amazing.

In other words, stop looking for the next wave and jump into Geoff's methods. You have the answers in your hands. Now, move some iron." 
—Dan John, RKC Team leader, author, Never Let Go, American Record Holder in the Weight Pentathlon, Masters National Champion in discus and Olympic Lifting

What some early-adopters have to say about their results with Geoff Neupert's Kettlebell Muscle protocols:

"Geoff Neupert asked me if I would be interested in gaining muscle mass by trying a program that he designed. I said, "Sure', who wouldn't right?

Geoff's double kettlebell complexes are amazing. On January 25th I weighed 173 lbs and had 11.1% body fat. I started Geoff's program the first week of February. By the end of March I weighed 179 lbs and had 8.3% body fat.

Not only had I gained 5 lbs, I lost almost 3% body fat. But it gets better: Those numbers mean I lost almost 5lbs of fat AND GAINED over 10lbs of muscle! That was cool, but even better for me is that I was stronger and better conditioned. I noticed while working at the fire station and on fire calls, I wasn't getting tired. Very cool when you consider all my fire gear weighs close to 70lbs. Also, when I renewed my RKC cert in April, the new snatch test was a breeze. The only snatches I had done prior to that were the ones in Geoff's program. This is crazy when you consider I only spent 45 min to an hour per week training. Many of my sessions lasted fewer than 15 minutes; 15 intense minutes… Double kettlebell complexes rock!

I would recommend Geoff's program to anyone who wants to lose body fat while gaining muscle. It's also perfect for the person who doesn't have a lot of time. Throw in the added benefit of the excellent conditioning this program yields and you've got a perfect program!

Thanks Geoff!"—Tim Anderson, RKC II, Professional Fire Fighter, Co-owner of Outstanding Personal Training

"I am extremely pleased with my results using your kettlebell complex [Kettlebell Muscle] workout. With your program working out 3 times per week I was able to shed 6% bodyfat and add 7.5 lbs of lean muscle in only 4 weeks."—Kevin Hammons, Owner of Xpert Nutrition, Inc., Durham, NC

"Geoff asked me if I'd be willing to test drive a program for his upcoming book Kettlebell Muscle. Thinking he was my friend, I agreed. The workouts were tough, especially at first, but over time they got more bearable (notice I didn't say easier).

5 weeks later I had dropped 6.4lb of fat and added 1.7lb of lean muscle. I am an experienced kettlebell lifter, with several years of training. Imagine what this program could do for someone with less time under the bells and a full twelve weeks!

It is pretty simple: If you want to add muscle with your kettlebells, follow Geoff's program, eat a lot and GROW."—David Whitley, Master RKC

"Finished up the 18 weeks at 191 pounds, solid and hard, much leaner than when I started. I started at 180 pounds and lost 5 pounds of fat while on this program. That's a net gain of 16 pounds of muscle!

If you are looking for kettlebell program to add size and strength this is the one for you. I had the pleasure/pain of test driving this workout for Geoff. I like him just a little less than when I started. This is a challenging and entertaining workout that will give you back everything you put into it!"—Doug Nepodal, Senior RKC

Table of Contents

Foreword by Dan John 

Introduction

Why Now? (From Musclehead to Mature[-ish] Adult)
You're Not a Musclehead 
I Like Kettlebells 
I Like Muscle 
Science Supports Growing Muscle to Gain Strength 
Limited Time to Train
The Quest for Muscle: A Manly Pursuit or the Height of Narcissism?
Maximum Muscle or Super Strength: Why Not Both?
How Do You Gain Muscle Using Kettlebells?
Increase Speed of Loading 
Not So Quick, HIT-Jedi 
Increase Density of Loading 
Compounding the Matter 
Compound Lifts
What Are Complexes and Chains?
Complexes 
What Does a Complex Look Like? 
Chains 
So What's the Major Difference between a Complex and a Chain? 
What Does A Chain Look Like?
The Top 13 Benefits of Using Complexes and Chains
  1. Are Time Efficient
  2. Improve Systemic Strength/Endurance
  3. Build True Functional Core Strength
  4. Improve Local Muscular Isometric and Dynamic Strength Endurance, Especially Grip and Hips
  5. Improve Cardiovascular Conditioning and Performance
  6. Improve General Physical Preparedness (GPP) and Work Capacity
  7. Improve Systemic Power/Endurance
  8. Improve Mental Toughness
  9. Improve Physiological Ability to Work under Fatigue (Lactic Acid Tolerance Training)
  10. Produce Fat Loss
  11. Improve Coordination of Lifting Technique
  12. Decrease Training Monotony
  13. Increase Lean Body Mass
The Exercises (the Meat and Potatoes)
Why Double Kettlebells? Why Not Just a Barbell? 
Double Swing (DSW) 
Your Fly Is Down… 
Double Clean (DCL) 
The Double High Pull (DHP) 
Double Snatch (DSN) 
The Double Military Press (DMP) 
The See-Saw Press (SSP) 
Double Push Press (DPP) 
The Push Press: Heels On or Off the Floor? 
Double Front Squat (FSQ) 
The Big Toe Knows
A Word About Nutrition (Speaking of Meat and Potatoes…)
High Quality Food + Kettlebells = Lots of Muscle
What Can You Expect From This Program?
The Program Details
Weeks 1-6: Complexes 
Weeks 7-12: Both Complexes & Chains 
 
Read Reviews For: Kettlebell Muscle (paperback)
9.32 out of 10 (56 reviews)
 
 
Rated 10/10 The REAL 15 min 3 times a week program!!!!!!!!!
 
By Mike Sousa / Modesto,CA, United States

If you think you have done great muscle building programs in you day then think again. No more need to spend hours and hours in the gym trying to get the build you want. All you need is this book and 15 min a day 3 times a week. I know that sounds like an infomercial but it is no joke. The complexes that Geoff has designed mixed with the different timed rest periods makes you believed you have entered the depths of Hell. It is a very hard program and is not meant for beginners. I went from 210lb up to 225 in 12 weeks! I also lost 6 lb of fat in the process also. It is by far the best results i have ever seen in any program i have done. Geoff is like a sinister genius. You look at the program for the first time and you say to yourself" it doesn't look thaaat bad". But once your deep in it you are wanting to suck your thumb. I looooved this program and if anyone want to really pack on some serious muscle and strength, THIS is the program for you!!!!!!!!!!

 
Rated 10/10 Worth 50x the cost!
 
By Scott Ross / Woodstock,IL, United States

I have taught kettlebells for over 2 years now, but prior to this I was an elite level athlete and was honored to work with some of the best coaches and trainers in the country. I can say as a trainer I have read dozens of dozens of books on training both traditional and functional strength training and have learned so much from each one. But I can say that without a doubt I pick up and use Geoff's book every week. I also make all our trainers read it and use it as a resource, there are so many little nuggets throughout the book. It is not my style to track someone down at an event to tell them how much I love their work, but I did that at the 2011 Chicago RKC training. I can say that I hope to grow my relationship with Geoff and learn from him for years to come. We used his system to help train three gentlemen who compete at a National Masters level in the Highland Games and also Strongman events. And to a man they all had massive increases in the overall pure strength and competitive throws and lifts. If you are looking for one resource to push your training to the next level of strength and competitive edge then get this book... actually get two copies because you will mark up and dog ear the first copy and you want to have a back-up copy!

 
Rated 10/10 Ectomorph no longer....
 
By Lionel Martin / Madison WI

I don't want to give much away about Geoffs System but when I first saw the book....I was like I have been doing this stuff for 15 yrs what's he gonna show me that I have not already tried? In the past years there's been sets of 6-12 reps of every sort and number of sets, HIT, HMS, German Hypertrophy Training etc......I thought I had tried almost every conceivable system to help with growth in a mid fourties body where the most LEAN muscle I have gained in a year was 3 lbs. I am the proverbial Greyhound build...well maybe more like a Collie.
Well Geoff, I gained 6 lbs. of lean muscle while reducing my bodyfat by a percent and a half (hydrostatic weighing) in approx 2.5 months......and that was without eating as much as I should have! Call me vain but I was afraid of losing the six pack I worked hard for!
I can't wait to cycle back to your routine ....I am shooting for 8-9 lbs. this time too...now that I know I can shred the lipid!
Geoff's dirty little secret though is that this is functionally stronger (probably due to the time under tension) muscle as well ...my military press went up from 24k to the next bell up without focusing on the press...
One warning however the hard day/top set..... is a ballbuster...it is very hard...make sure you have your breathing down to a t comrades........it feels significantly harder than the snatch test for sure!
Way to go Geoff......
Lionel Martin R.K.C.
Madison, WI

 
Rated 10/10 Maximum Results in Minimum Time
 
By Mark Bixby, RKC / Santa Fe, NM, USA

I am now on my second full pass through Geoff's 12 week program, and it's just as pleasurable/painful the second time around. The workouts last from 8-10 minutes to 18-20 minutes, so they are perfect for fitting into a busy schedule. At the same time, you never feel "shorted" by these short workouts. Their intensity tricks your body/mind into thinking they've been working for a lot longer. I've just finished week five (using 2 24's) and have added 7 pounds of tough muscle. Maybe more important than the physical gains achieved in this program are the mental gains. This program requires you to push yourself past mental barriers. Mark my words: you will want to put the bells down on the medium/heavy days. But grit your teeth, grip your bells and keep pushing. The satisfaction at the end is worth it. Thanks, Geoff, for this straightforward and demanding program. It's the first kettlebell program I recommend to any student who has the basics of double kettlebell work down.

 
Rated 10/10 You Need This Book
 
By Mike Bobson / Long Island, NY

I've collected many books and videos on Kettlebell training and technique. Some good, some not so good, and some downright fradulent. Then i received an email from Dragon Door about this book. I like what Geoff has to say, so i figured i'd give it a try.

Between the explanations of not only how, but why this 12 wk. program works, the technical advice (the big toe squat tip is worth 3x the price of this book alone), and the easy to follow extremely challenging routine, it's the best training resource i've ever purchased. And that says alot. BUY IT. I promise your training will never be the same. Thanks Geoff.

 
Rated 10/10 So Excited About This Book!!
 
By Franz Snideman RKC TL / San Diego, CA

Geoff has always been one of my favorite Kettlebell Instructors because he gives you such incredible programs that produce immediate results. I am currently doing Geoff's Kettlebell Burn Program and the results have been awesome. I am gaining muscles and losing fat, a very nice combination. Just finished reading Geoff's new book "Kettlebell Muscle" and I can't wait to get started with it as soon as I am done with Kettlebell Burn. No doubt about it, Geoff makes the BEST programs in the country and as a strength coach myself, Geoff IS MY COACH!!! The Kettlebell complexes and Chains in this book look BRUTAL, yet totally effective!!! If you are serious about putting on muscle and getting strong you will not be dissappointed!!! Congrat's Geoff!!!

 
Rated 10/10 Packs a Major Punch!
 
By Scott Iardella, MPT, HKC / Ft. Lauderdale, FL

Kettlebell Muscle: The Secrets of Compound Lifting is a book that really packs some great information into a concise method for greater, faster strength gains! Geoff put together a great plan of attack that is great for an advanced Kettlebell trainer to use for themselves or with their clients to get a highly time efficient and effective workout in just a few days a week using compound lifting techniques. Great rationale for the program and a great way to change up your current routine for yourself and your advanced clients. But, keep in mind, this is definitely not for the novice or beginner, as stated in the book. A great system to add to your kettlebell arsenal of training, if you're ready to take it to a new level. I definitely recommend Kettlebell Muscle to my fellow Comrades for an innovative and challenging training approach!

 
Rated 10/10 Not under weight restriction anymore, so give it a go!
 
By Jack / Edinburgh, Scotland

Got into kbs a couple of years ago and couldnt believe how much stronger you could get, in so little time and without gaining masses of weight, this being important due to being at the top of my weight catagory in judo. (didnt want to be the lightest in the catagory above), but now the only fights i will have in my old age are for gradings where i can be as big as i want, and along comes this book! GREAT! ITS FANTASTIC! Its so simply laid out, concise and bloody convincing! I have 8 weeks on this program to test its claims out before another fight, its all laid out clearly for even an idiot like me to follow, and i will, though it sounds like my food bill will rocket. Strong like Pavel says and buffed up?TO GOOD TO BE TRUE! Will feed back, but up to now i am extremely happy to have found this book, it will add an uncomfortable but rewarding chapter to my kb experience i am sure.

 
Rated 10/10 Small book-
 
By James Doolen / Joplin, MO. USA

- but big in information. I have been wanting to start double complexes and chains for a while and even though I thought I knew enough, I am glad I got this. Geoff makes it all perfectly clear on all aspects of this training. I know now that what I knew was not right.
So, this is not a big read, but well worth the money to have a complete understanding of the training. Plus he has put in some ready made programs for the lazy, like me ;).
The only other thing I can add is, this training might seem simple and easy but I think it really is almost, or is, as hard as doing VO2. So don't go in lightly or you will be surprised to see your lunch hitting the floor.

 
Rated 10/10 Damn Solid Book!
 
By Zach Even - Esh / NJ

I snagged Geoff's book and I dig it a lot. LOVE the stories of his workouts with the collegiate wrestlers and his influence of using Kettlebell complexes and couplets after learning from powerful olympic lifters and overseas Coaches.

The book is to the point and effective, the workouts are solid for busy guys like myself who still want to get stronger and pack on muscle, as well as being a great source for training others.

It's a damn solid book and I honestly wish Geoff unleashed more of his kick ass experience, I'll pick up part II if there is one!!

Thanks, Geoff!!!

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9.32 out of 10 (56 reviews)
 
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