I routinely get emails asking me the “optimal strategy” to workout / train more than 3x a week - and sometimes even how to train daily.
And more often than not, they’re by combining multiple workout programs - something like this:
“Geoff, how can I combine heavy barbell work with your ‘Big Kahuna’ program and the ‘Faster Than Usain Bolt Fat Loss’ program?”
My answer is always:
“You don’t.”
All my programs are designed to be “self-contained” programs, meaning there’s nothing else needed to get the results you’re looking for other than the two scoops of commitment and discipline.
[SIDE RANT: I always “love it” when people critique my programs saying they “aren’t effective” but either (a) haven’t done the program or (b) modified / changed the program to suit their desires and the outcome left them wanting. The problem is, if you change or modify “the program,” then you didn’t “do the program.” So you’ve disqualified yourself from evaluating it. Don’t be “that guy.”]
BUT…
If you wanted to, here’s how you’d train up to 6 days a week . (Or 5, if you prefer, so you can take the weekends off.)
DAY 1: “THE PROGRAM”
DAY 2: Restoration / mobility work, walking
DAY 3: “THE PROGRAM”
DAY 4: Restoration / mobility work, walking
DAY 5: “THE PROGRAM”
DAY 6: Restoration / mobility work, walking OR Fun activity of your choice
DAY 7: OFF
Pretty simple.
Why structure it this way?
Also straightforward .
If you’ve ever had discomfort that hung around like a ghost in a haunted house, you know what I mean.
And if you have not - take my word for it - you really don’t want to experience that .
So, recovery / mobility work to keep your joints moving smoothly and flexible through all angles is essential.
And that’s because joint pain inhibits strength and muscle growth.
Spend enough time with joint pain, and you’ll lose strength and muscle around the affected joints.
And the walking?
Walking is the simplest, most accessible way to boost your NEAT - Non-Exercise Activity Thermogenesis.
It’s simply moving more, without formal exercise.
Plus, walking has other perks, especially if you walk outside.
[+] Helps your body synthesize Vitamin D - critical for bone health and immune system function
[+] Reduces stress, anxiety, and depression and is beneficial for self
[+] Improves sleep
[+] Great time for self-reflection, deep thinking, mindfulness practice
… To name but some.
How much “restoration” and walking?
Totally up to you and your schedule.
Personally, I walk here 30 to 45 minutes daily - usually after breakfast or lunch.
And restoration work?
That’s done daily too. Some days more than others , depending on what I need.
Now you may be thinking, “But Geoff, what if I want to use my kettlebells more than 3x week? How do I do that without burning myself out or getting injured?”
Stay Resilient,
Geoff Neupert.