QUICKER Outcomes

Well, whether we prefer it or not, month 2 of 2025 is in full swing.

I’ll potentially be introducing a new program within this quarter .

I had some positive feedback and some tough feedback.

The great is probably what you’d expect, which I’ll explain in a future email, but the bad?

Well… it was generally something like this:

“I couldn’t complete the program because I got injured.”

“I couldn’t complete the program because I had an injury going into it, and I thought I could work around it .”

Now, let me just say this upfront:

THERE IS NO GOOD REASON YOU SHOULD GET INJURED DURING TRAINING.

But “Bad Reasons?”

There are plenty of them.

Trust me, I get it.

I’ve been injured plenty over the years. (The exception being the last 15 years where I’ve been injury free.)

So what are these “Bad Reasons?”

They fall into one of three categories.

The first?

[1] Poor Recovery:

Again, for the gazillionth time, we need to remember, it’s not how much work you do that makes you stronger …

It’s how much you can recover from that work.

Many guys get into trouble because they think “more work = better progress .”

If you’re using PEDs, then almost certainly yes.

But for the rest of us - almost certainly not.

As a baseline, you need at least seven hours of sleep. Period. End of story. Amen.

(Less than 7 hours increases fat retention and cannibalizes muscle tissue [1] - the exact opposite of what we want.)

If you’re not getting at least that, then you’re “suffering” from Poor Recovery.

Next, eat protein. Lots of it. (We’ll cover more here on this some other time.) THEN…

TRAIN HARD on THREE different days during the week. That’s it.

Not 6 days a week, 2 hours a day, like Ah-nold (Schwarzenegger) recommended in his Encyclopedia of Modern Bodybuilding.

That works well for steroid-using guys in their 20s with no families and no responsibilities - which is what Arnold was when he was competing in bodybuilding…

But it doesn’t work in the actual world for guys like us who have jobs, run businesses, and have families.

In truth, back in the “Olden Days,” the 1930s through the 1960s, most of the strong men, like those on the US Olympic Weightlifting Team, including the legendary Tommy Kono, (2x Olympic Champ, 6x World Champ) trained -

And repeat after me if you’ve heard this before -

HARDCORE on 3 non-consecutive days of the week. ;-)

So if it succeeded for guys back in the pre-steroid era, it can work for us - for you too.

The ONLY “ trick ” or “work-around” I am aware of to this if you really want on training more frequently?

To increase the number of days you train a week to four or five, or even an extreme six…?

Is to cut your training duration in each session by a third to 50% .

For example, 3x 30-minute sessions (90 minutes) becomes 4x 20-25 minute sessions or 5x 15-20 minute sessions.

This “ distributes the load” which for many, helps you better manage , even speed up your recovery.

But, I want to strongly recommend you -

If you haven’t committed to a FOCUSED, HARD, THREE, Non-consecutive days of the week training plan might do for you …

Test it out for yourself.

I think you’ll be amazed what slowing down, getting 7+ hours of sleep a night, adequate protein, and “only” training 3x week can do for your strength, muscularity, and conditioning.

Next time, we’ll talk about a problem I see on forums, social media, and Zoom sessions that’s rampant in Kettlebell-land.

Stay Strong,

Geoff Neupert.