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Kettlebell Secrets Insider Coaching!

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Month 8: SERIOUS Growth!
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Welcome back to Kettlebell Secrets Insider Coaching!!
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Can you believe this is the last official month to the KSIC?!
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I certainly cant!!
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The last 8 months have flown for me. I hope they have for you too.!
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I hope you can look back and say that this was the most productive 8 months of your
kettlebell training ever.!
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Before we get to this months program - I wanted to address a question that I keep
receiving - What do you have next for us after KSIC?!
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Rest assured, Ive got you covered.!
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About 3.5 weeks from today, Ill be sending you the answer. So keep your eyes on your
inbox, ok?!
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In the meantime, lets get into this months training.!
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Last months fat burning program shouldve set you up nicely for this months muscle
building program. !
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(Speaking of last month - dont forget to email me at
insidercoaching@kettlebellsecrets.com with your results.)!
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Weve discussed before why we need to build muscle - because we lose it as we age
and a traditional strength program, in many cases, is not enough.!
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And since muscle is your metabolic machinery, the very thing that keeps your
metabolism going, we can both agree that keeping it, or getting it then keeping it, is
pretty durn important.!
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This month, were still going to employ our Neuro-metabolic Contrasts, and were going
to do it with elegant simplicity.!
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So, lets get motorin, shall we?!
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Geoff!
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Disclaimer:!
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You must get your physicians approval before beginning this exercise program. !
These recommendations are not medical guidelines but are for educational purposes
only. You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy individuals 18 years and older only. !
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See your physician before starting any exercise or nutrition program. If you are taking
any medications, you must talk to your physician before starting any exercise program,
including Kettlebell Secrets Insider Coaching. If you experience any lightheadedness,
dizziness, or shortness of breath while exercising, stop the movement and consult a
physician. !
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It is strongly recommended that have a complete physical examination if you are
sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are
overweight, or if you are over 30 years old. Please discuss all nutritional changes with
your physician or a registered dietician. If your physician recommends that you not use
Kettlebell Secrets Insider Coaching, please follow your Doctors orders. !
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All forms of exercise pose some inherent risks. The editors and publishers advise
readers to take full responsibility for their safety and know their limits. Before practicing
the exercises in this workout, be sure that your equipment is well maintained, and do
not take risks beyond your level of experience, aptitude, training and fitness. The
exercises and dietary programs in this program are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your
physician. !
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Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont
perform any exercise without proper instruction. Always perform a warm-up prior to all
forms of training. !
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Kettlebell Secrets Insider Coaching!
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Month 8: SERIOUS Growth!
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When I was a kid, I was a muscle and strength junkie. !
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One of the best books I ever bought and read on muscle building was about 20 years
ago by a guy named Leo Costa, Jr. Supposedly he and a couple of other guys had been
invited to Bulgaria to see how they trained. He took the high-frequency Bulgarian
Weightlifting System and adapted it for bodybuilders. !
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Well, being a junkie (dupe?) for all things Soviet and Eastern Bloc at the time, I bought
his Serious Growth III: Big Beyond Belief manual.!
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It was unlike anything Id ever seen.!
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So, I modified it for weightlifting (I know, kind of weird) and experienced some pretty
amazing results. !
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Coincidentally, that book laid the foundation for my idea of Neuro-Metabolic Contrasts.!
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I didnt know it at the time, but that book would go on to have a profound effect on my
thinking, programming, and training.!
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The problem with his Serious Growth system is that it was brutal not only physically, but
more so mentally.!
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Since then, Ive found what I believe to be another way - a better way - for Serious
Growth.!
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This months training program is based on my Easy Muscle protocols, which Ive used
on and off for the last 2 to 3 years both with myself and with my private coaching clients.!
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The gainz have been impressive. Two of my male clients put on between 5 and 8
pounds of muscle in one month. One of those guyz lost about 6 pounds of fat at the
same time. Nice.!
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If youre a woman reading this you might be thinking right now - !
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Theres NO WAY I want to gain 8 pounds!!
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Dont worry, you wont.!
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You only have 10% of the testosterone of a man. And any muscle you do gain, will most
likely burn a little fat as well - about a 1 to 1 ratio here - gain 2 pounds of muscle, lose 2
pounds of fat. Net result is zero change on the scale, but youll look leaner and youre
clothes will most likely fit better - looser. !
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Warm Ups!
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No change here. Keep doing them on your off days.!
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And keep using your 3 favorites as a cool down.!
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SERIOUS Growth Workouts!
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Once again, well be using our A-B Split because we want to use our Neuro-Metabolic
Contrasts. And like last month, well still use 3 alternating days a week. (Have to keep
this time efficient, right?)!
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And like last month, youll want to perform these workouts in a state of semi-fatigue,
although, less fatigued than last month.!
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I wont enforce a rest period, but I would rest between 1 and 2 minutes between sets.!
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Autoregulate.!
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I find that works best. !
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Again, like always, let your form dictate your rest.!
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Here are the workouts:!
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WORKOUT A: !
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Here we use the powerful anabolic effects of the double kettlebell ballistics.!
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*Use a pair of KBs that is your Push Press 10RM for all exercises. !
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A. Clean + Push Press!
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Set timer for 20 or 30 minutes!
Rest as needed between sets - 1 to 2 minutes is about right (not less than 1 minute,
not more than 2)!

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Do as many rounds during the time period!
ALWAYS put your technique first - stop your set if your technique falters!
Use the following loading parameters:!
Workout 1: Sets of 6 (thats 6 reps of EACH exercise - or 12 reps total)!
Workout 2: Sets of 5!
Workout 3: Sets of 7!
Workout 4: Sets of 6!
Workout 5: Sets of 8!
Workout 6: Sets of 7!
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WORKOUT B:!
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Were going to contrast Workout As ballistics with a superset of double kettlebell grinds. !
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*Use a pair of KBs that is your PRESS 6RM for all exercises. !
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A1. Press!
A2. Front Squat!
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Set timer for 20 or 30 minutes!
Perform A1-A2 as a super-set - that is - No rest between exercises. Move from one
exercise to the other without rest.!
Rest as needed between super-sets - but no less than 1 minute and no more than 2
minutes!
Do as many rounds as comfortable during the time period!
ALWAYS put your technique first - stop your set if your technique falters!
Use the following loading parameters:!
Workout 1: Sets of 3 (Thats 3 reps EACH exercise or 6 reps total.)!
Workout 2: Sets of 4!
Workout 3: Sets of 3!
Workout 4: Sets of 5!
Workout 5: Sets of 4!
Workout 6: Sets of 5!
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More About Workouts A & B:!
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From a pure programming perspective, youll notice that these workouts follow
somewhat of a Hard/Easy or Heavy/Light contrast. That means on alternating weeks
youll do a Easy-Hard-Easy and a Hard-Easy-Hard schedule. That means on the Hard-
Easy-Hard weeks you may need a little extra recovery. Not much, but just a little. An
extra 5 minutes of breathing at the end of a session, or an extra 5 minutes of contrast
showers. You get the drift.!
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You may also find that even though these arent fat loss workouts, that youll be huffing
and puffing like they were. Thats ok. Just rest longer between sets. Really make sure
you take the whole rest period as necessary - up to 2 minutes. !
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Also, these workouts will make you HUNGRY. So make sure you EAT. Thats the only
way youll grow muscle. !
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Dont worry, you wont be eating all the time AND these workouts will still cause some
EPOC like last months, so youll still be burning calories long after your workouts are
over. !
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OFF Days!
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Like last month, I recommend walking. !
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Not so much to burn fat this time, but to help with the recovery and any soreness you
may be facing.!
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Exercise Descriptions!
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Again, primarily workout pacing demonstrated in the Month 8 tab. !
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Definitely watch them, though, as there are some technique corrections in there. !
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SERIOUS Growth Nutrition!
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In order to grow muscle, you have to put away your fear that youre going to be feeding
your Inner Fat Kid. !
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You simply have to eat MORE.!
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If that scares you, dont let it.!
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Theres nothing to be afraid of - you need extra calories to grow muscle. Its a simple as
that. And that extra muscle will increase your metabolic rate, and the amount of work
you can do, which will increase the calories you burn per workout. So, put those fears to
death, ok?!
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I wish there was some magical way to grow muscle apart from hard lifting and hard
eating. Theres not.!
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Lets review our Month 4 eating program, because thats a easy as we can make it.!

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Now, theres a complex way to eat for muscle and a simple way to eat for more
muscle. The complex way has you measuring everything out and knowing
exactly how many macronutrients - protein, carbs, and fat, you should be eating
each day. And its great if you like that sort of thing.!
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Heres how you set that up:!
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Calories: Your bodyweight * 15-20. Start at the low end (15) and add as
necessary. !
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If you weigh 200lb, then youll need a minimum of 3000 calories per day.!
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30% of those calories should come from protein.!
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900 calories from protein / 4 = 225g of protein per day!
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40% of those calories should come from carbohydrates.!
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1200 calories from carbs / 4 = 300g of carbs (including starches) per day!
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30% of those calories should come from fat. !
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900 calories / 9 = 100g of fat per day!
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Then youd simply start looking at the back of your food for the nutrition facts.
For example, 1/4 cup of dry white rice is 34g of carbs.!
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1 can of tuna is 26g of protein. !
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Then you simply decide how many meals a day you want to eat and make sure
you consume your daily allotment of calories. !
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I still think its best to eat most of your calories, or a large portion of them, after
your workout to aid in the recovery process.!
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Heres the simple way:!
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Sometimes we are at a point in life where we just dont have the energy to plan
like the complicated way. Sure, our results wont be as good, but thats the
price / sacrifice were willing to pay / make. And thats what well do with the
simple way.!
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Eat twice a day, skipping breakfast. !
First meal is medium sized and protein, fat, and vegetables.!

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Second meal is the biggest meal of the day and is protein, vegetables and
starches.!
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You simply eat A LOT of starches during that second meal. Eat until youre full.!
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Not gaining any muscle? !
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Eat until youre STUFFED. Then eat some ice cream because it fills in the
cracks. :-)!
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If you start gaining some fat around the middle, back off the stuffing at dinner. !
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And thats pretty much it.!
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At the end of the day, whether losing fat, like last month, or gaining muscle, you will
have to work. !
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Nothing in life is accidental and neither is getting and keeping a body you can be proud
of. !
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If for some reason you start putting on some fat (which I highly doubt cause were using
double KB lifts this month, and they pack on muscle quickly), cut the carbs out on your
off days and increase your fats by 25%. So if youre eating 100g of fat on workout
days, eat 125g on off days.!
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Wrap Up!
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So thats all there is to this months SERIOUS Growth program.!
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I personally love the challenge of muscle building programs. They make for a nice
mental break from fat loss programming. And, when you do them correctly, like after last
months fat loss program, its pretty easy to pack on a few (or more) quality fat-free
pounds. !
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If you have questions, comments or concerns, as always, reach out to me on the
Facebook page or via email at insidercoaching@kettlebellsecrets.com.!
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Talk soon.!
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Geoff!
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Geoff Neupert, CSCS!
Author, Presenter, Lifter of Heavy Things!
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P.S. Remember, in about 3.5 weeks Ill be emailing you with the answer to the question,
What do you have next for us after the KSIC?!
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So keep an eye on your inbox. :-)!
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