Easy Muscle: Day 1

[biboplex]

First day following Geoff Neupert’s Easy Muscle program. Went from using a single 16kg to dual 20kg & following schedule B (bodyweight/kettlebells). Got in a total of 26 C&P and 20 FS reps and the FS were definitely a challenge.

 

[eberzas]

@biboplex Nice, homie. Give us a write up when your done w schedule B. I ran schedule A this Spring and enjoyed it.

 

[biboplex]

@eberzas Will do!

 

[emmanuelm118]

@eberzas How are you liking easy muscle? I have not purchased the program, but it sounds interesting.

 

[eberzas]

@emmanuelm118 You know, I think if you’ve done some of Geoff’s free programs, had success w them and wanted to throw him some support for that, I would get it. Otherwise, it’s 3 programs. The first is a C&P program similar to the Giant. Then an a/b routine based off of your C&P and FS + chin ups and dips on the other day. That’s what OP is running. If your at all familiar w how he programs, you could easily put it together yourself. The third program is IIRC swings and C&P and this might be an unpopular opinion, but I don’t really like programming swings. They’re my appetizer and or dessert and I have them when I like and I do that based on how I feel.

I did a sort of write up on my experience
The tldr is that I enjoyed the C&P program, but didn’t have great results because I was undergoing a stressful period in my life that I am unfortunately not out of, but hey that’s life. I ultimately also prefer a more full body workout than just C&P’s so I think I’m unlikely to run another program that doesn’t include some squats, although he does recommend how to add assistance moves to the program like squats, which I did and I think that was the most useful info I got out of the whole thing.

 

[emmanuelm118]

@eberzas Thank you for your reply. I read your other post. Managing stress and sleep is the side of fitness influncers don't talk about, but is important to progress. Similar to you, I have stress from family, work and life. I'm currently running an easy strength template and find that is works well for me and fits into a busy life. I like to save the more intense workouts, like nuperts, for low stress periods in life.

 

[eberzas]

@emmanuelm118 I hear you on that one my friend. Hopefully I’m in a better place to start a more intense strength program in august . I tried putting something together that was more intense and it was just too much for me. So I took the advice of people who commented on that post, a number of whom I already had a lot of respect for, and I’m kinda just floating at maintenance. Doing swings and get ups when I can. Still dedicating a day a week to heavy OHP. I FINALLY learned how to snatch this week. My wife has had Covid ( mild) and our pull up bar and dip bar are in the bedroom w her where as I’ve been sleeping on the couch so as not to get my mom sick... so thankfully, a smaller exercise selection is never a deal break when you have KB’s…

Anyway, best of luck in your strength journey and w whatever stress your managing.

 

[biboplex]

@emmanuelm118 This is my first week but I like how it is set up, all compound exercises that get a lot done in terms of overall strength in a smaller window. I chose schedule B because it includes both KB and BW. There is also the option to add in hanging leg raises and dead bugs for a bit extra core work. Geoff doesn't really discuss warm up so I did a 5-minute, steady state warm up on my airbike and some stretching before hand. I consider myself to be a dabbler with kettlebells at best so I have committed to running this according to plan through the 12 weeks. I am tracking my weight, measurements, etc. I've lost 35lbs over the last 6 months with a diet clean up but have a bit more fat to lose and want to increase strength and put on some muscle.

 

[doctoroliver83]

@biboplex I admit I found the charts in the book quite puzzling. Am keen to see how you progress.

 

[biboplex]

@doctoroliver83 I too found them puzzling at my first couple of passes and I had to watch the intro video a few times for it to sink in. Definitely could have been arranged better.

 

[giddyg]

@biboplex I did this in the spring, and I did get noticeably bigger but it wasn’t all muscle and it left me with pretty achy elbows.

Also you must be doing heavier squats than me… I sized my bells for 5rm on the clean and press and 10rm for the squats and generally came in with ~30+/50+ respectively. Do what works for you, but I think the high rep count in the squats was a big part of my mass gain.

 

[biboplex]

@giddyg I am using 20kg for both. I was using 16kg for another routine that was a bit more cardio based. The 20kg was my 5 rep max on C&P so I stuck with that for squats. the challenging part was more holding the KBs in the rack while squatting but that got better as the sets progressed and I got used to two KBs. I'll stick with the 20kg for this first run but I am hoping to make it to 24kg for clean and press and get a couple of heavier for squats

 

[giddyg]

@biboplex We’re in the same ballpark - I was using 20+24 for CP and 16+20 for squats (switching arms each set). YMMV obviously but that feeling of “holy I just did 55 squats in 15 minutes” was what was unique to me about the program and I wouldn’t want to miss it.