How to work out IN EXCESS OF 3x week - IF you want to - WITHOUT Burning Out

I routinely get emails asking me the “best way” 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 “stand alone” programs, meaning there’s nothing else needed to get the results you’re looking for other than the two scoops of resolve and discipline.

[SIDE RANT: I always find it amusing when people critique my programs saying they “won’t work” 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 / check here mobility work, walking OR Fun activity of your choice

DAY 7: OFF

Pretty simple.

Why structure it this way?

Also easy.

If you’ve ever had ache that hung around like a ghost in a haunted house, you know what I mean.

And if you haven’t - trust me - you don’t want to find out .

So, recovery / mobility work to keep your joints moving smoothly and moving through their full ranges of motion is essential.

And that’s because joint pain reduces 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 natural way to raise 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

[+] Decreases stress, anxiety, and depression and is beneficial for self

[+] Improves sleep

[+] Great time for self-reflection, deep thinking, meditation

… To name but some.

How much “restoration” and walking?

Totally up to you and your schedule.

Personally, I walk 30 to 45 minutes daily - usually after breakfast or lunch.

And restoration work?

That’s done daily too. Some days lighter 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 Healthy ,

Geoff Neupert.