The Second Session Secret: How 15–30 Minutes Can Transform Your Strength (Extra Workouts)

The Second Session Secret: How 15–30 Minutes Can Transform Your Strength

What the Hell Are Extra Workouts?

Most lifters train hard. The great ones train often.

And yet, one of the most powerful tools for accelerating recovery, driving hypertrophy, and building elite-level work capacity gets overlooked by 99% of athletes — the extra workout.

Let’s get this straight from the jump:

If you’re not doing extra workouts, you’re not recovering optimally — and you’re definitely not growing.

This isn’t a gimmick. It’s not “junk volume.” And it’s definitely not about turning your already brutal training schedule into a burnout parade. This is something else entirely — and if you want to move like a machine, feel less beat-up, and keep progressing deep into your training career, it’s time to take it seriously.

So, What Is an Extra Workout?

An extra workout is a short, low-intensity session — typically lasting 10 to 30 minutes — performed in addition to your main training session. It's not designed to tax your nervous system, fry your joints, or replace your core lifts. Instead, it's a strategic and calculated effort to:

• Speed up recovery

• Promote blood flow to targeted muscle groups

• Increase muscle mass in weak or underdeveloped areas

• Improve tissue tolerance

• Boost overall work capacity and GPP

These sessions often use bodyweight movements, bands, light dumbbells, sleds, or other low-impact tools. They’re performed:

• 4–6 hours after your main workout, or

• On your “off” days as active recovery or targeted hypertrophy builders

The goal? Restoration and repetition, not fatigue and failure.

Louie Simmons, the architect behind Westside Barbell and decades of world records, famously said he trained 22 times per week — and no, that wasn’t a typo. The majority of those sessions? Extra workouts.

This wasn’t just for elite athletes either. He prescribed them for lifters of all levels, from beginners trying to bring up their posterior chain to seasoned powerlifters chasing their next total. These sessions allowed for high-frequency exposure to weak areas without accumulating damaging fatigue — a concept that echoes across GPP, hypertrophy training, and injury prevention alike.

Why You Probably Need Extra Workouts Right Now

Let’s be blunt: most lifters aren’t undertrained — they’re under-recovered and under-prepared.

You can squat heavy twice a week and still have glutes that don’t fire, hamstrings that lag behind, and an upper back that folds under pressure. That’s not always a programming issue — it’s often a volume tolerance issue. And extra workouts are how you fix it without destroying your main lifts.

They work for:

• Hypertrophy: Building small muscles that support big lifts

• Recovery: Flushing waste products, improving circulation

• GPP: Increasing your ability to do more work without breaking down

• Longevity: Strengthening joints and connective tissue with repeated submaximal loading

If you're serious about pushing your numbers, managing your recovery, and staying in the game long enough to matter — you owe it to yourself to master the second session.

This is where most people stop. But if you're ready to build a body that actually recovers and grows, we’re only getting started.

If you are in shape, AND YOU HAD BETTER BE IN SHAPE, then these are where its at.

Where Extra Workouts Came From — And Why Louie Simmons Swore by Them

The Origins: Louie’s Rationale for Extra Workouts

When Louie Simmons said he trained 22 times a week, people laughed.

Then he built a gym that smashed over 140 world records.

The thing is — Louie wasn’t joking, exaggerating, or running his lifters into the ground. He wasn’t obsessed with junk volume, and he definitely wasn’t doing CrossFit before it was cool. What he was doing was using a system of extra workouts that, to this day, most lifters and coaches either misunderstand or ignore completely.

And that’s a shame — because extra workouts may be the most overlooked method of driving progress, especially in athletes who already have their main training dialled in.

So let’s break down where this concept came from, what it was designed to do, and why it’s worth your time — whether you’re a competitive strongman or just trying to train like one.

What Louie Actually Meant by “Extra Workouts”

In The Westside Barbell Book of Methods and The Rule of Three, Louie explains the idea of short, low-impact training sessions done outside the main lift — often several hours later, or on a separate day entirely. These 10–30 minute sessions typically focused on small muscle groups, general conditioning, or specific areas that needed to catch up.

They weren’t accidental. They weren’t punishment. They were built to serve four clear purposes:

🔁 1. Restore Blood Flow

Whether from heavy max effort work or high-volume squatting, the primary muscles and connective tissues take a beating. By increasing circulation through controlled movement — often using sleds, bands, or light weights — extra workouts help speed up nutrient delivery and waste removal, encouraging faster recovery between big sessions.

Think of it as internal flushing. Your joints, tendons, and muscles get a chance to “breathe” again.

💪 2. Increase Muscle Mass in Targeted Areas

Louie believed that a huge part of stagnation was muscular imbalance — and extra workouts were the fastest way to bring up lagging areas without compromising your CNS. Triceps, hamstrings, obliques, lats, and upper back all benefitted from high-rep, low-impact work.

This is hypertrophy that doesn’t take away from your main lifts — it supports them.

⚙️ 3. Speed Recovery Through Repeated Low-Intensity Exposure

Your body adapts not only to intensity but to frequency and exposure. Extra workouts allow you to train movements or areas more often without burning out. As Louie often put it, “A lifter who can train a muscle group more often without breaking down is a better athlete.”

Extra workouts are a tool to train recovery itself — not just passively wait for it to happen.

🔋 4. Improve Work Capacity & Tissue Tolerance

Let’s face it — most people don’t train hard enough to earn their rest days. But even if you do, extra workouts give you a way to build volume tolerance over time without adding junk stress.

In his GPP writings and lectures, Louie emphasized the need for lifters to “build the body before you test it.” Extra workouts are a structured way of building resilience — particularly in the connective tissues and stabilisers that often go neglected in standard strength work.

These Weren’t Optional at Westside — They Were Essential

In Louie’s world, extra workouts weren’t some fluffy recovery protocol. They were an integral part of the system — the glue between max effort and dynamic days, the stimulus between sessions, and the solution to everything from muscle imbalances to psychological slumps.

He programmed them for:

• Bringing up weak points

• Improving lagging body parts

• Accelerating blood flow after big lifts

• Raising general work capacity in off-seasons

• Rebuilding from injury

And for Louie — who had to train around a broken back and dozens of surgeries — they were non-negotiable. They made it possible for him to keep progressing long after most would’ve tapped out.

Don’t Dismiss What You Don’t Yet Understand

If you’re not doing extra workouts, odds are you’re:

• Leaving hypertrophy on the table

• Recovering slower than you should

• Failing to build the work capacity needed for the next level

And none of those are problems that your main training block is going to fix on its own.

In Louie’s words:

“Extra workouts allow you to train more often, recover faster, and outlast your competition. If you’re not using them, you’re choosing to stay average.”

Absolutely — here’s the third article in the series, formatted as a clean, standalone piece:

When and How to Do Extra Workouts

You’ve heard the theory. You’ve seen the results. Now let’s get into the part that actually matters:

How do you implement extra workouts properly — and without wrecking your recovery?

The beauty of Louie Simmons’ extra workout concept lies in its simplicity and scalability. These sessions don’t require a gym, a rack, or heavy loading. What they do require is a strategy — and an understanding that recovery and capacity are not things you wait for, but things you train.

As Louie put it:

“I do 22 workouts a week. Most of them are extra workouts.”

He wasn’t trying to sound hardcore. He was trying to show you what was possible when you stop thinking in traditional training terms.

Here’s how to make it work in real life.

🕒 Timing: When to Do Extra Workouts

You’ve got two main options:

1. 4–6 Hours After Your Main Session

This is how Louie did it — train max effort or dynamic work in the morning, then hit a short extra session in the evening. It’s a way of extending the training day without exhausting your nervous system.

Perfect for:

• High-level athletes

• Coaches or lifters with flexible schedules

• People aiming to push volume tolerance and muscle mass

2. On “Off” Days

If you’re on a four-day Conjugate split or any variation of upper/lower, use your “rest” days for active recovery. These extra sessions can be rotated based on what needs work — triceps, abs, hamstrings, shoulders, whatever’s lagging.

Perfect for:

• Recreational lifters

• Busy schedules

• General GPP and tissue quality

⏱️ Duration: How Long Should It Take?

10 to 30 minutes max. That’s it.

• Too short? You’re probably not doing enough volume.

• Too long? You’re missing the point — this isn’t another workout, it’s a stimulus.

Use a stopwatch or a kitchen timer if needed. Keep it moving. The goal is to stimulate, not annihilate.

🏋️‍♂️ Intensity: How Hard Should It Be?

This is critical to get right.

Extra workouts should sit around 25–50% of your primary training intensity. In practical terms, that means:

• Banded or bodyweight exercises

• Light dumbbells or kettlebells

• Sled work at low loads

• High-rep circuits (20–40 reps per set is common)

Examples:

• Triceps: band pushdowns, light overhead extensions, close-grip push-ups

• Hamstrings: banded leg curls, reverse hypers, walking lunges

• Back/Shoulders: band pull-aparts, chest-supported rows, lateral raises

This is not where you chase failure. You should finish these sessions feeling better, not cooked.

🔁 Frequency: How Often Should You Do Them?

There’s no strict rule, but Louie’s system points to this general guide:

Training Age	Recommended Frequency
Beginner	0–2x per week
Intermediate	2–4x per week
Advanced	3–5+x per week

Higher-level athletes — particularly in strongman, powerlifting, and combat sports — may benefit from daily use of extra workouts when intelligently rotated and programmed.

If in doubt: start with 1- 2 sessions per week, and increase based on how well you recover.

Most people aren’t undertrained — they’re under-recovered and under-prepared. Extra workouts fix both.

When used properly, they:

• Drive recovery without added stress

• Build lagging muscles without frying your CNS

• Improve circulation, movement quality, and tissue tolerance

• Help you stay in the game longer with fewer breakdowns

Just remember:

Short. Frequent. Low-impact. High-reward. That’s the formula.

Here’s the next article in the series — breaking down what extra workouts actually look like in the real world:

What Extra Workouts Actually Look Like

By now, you know why extra workouts matter. You know when to do them. You know how long they should last, and how intense they should be.

But here’s where most lifters get stuck:

“What the hell should I actually do during an extra workout?”

Good question — because this is where the magic happens.

Extra workouts aren’t just random fluff. They’re not warm-ups, cooldowns, or filler. They’re targeted, strategic sessions that either bring up weak points, improve tissue health, or drive recovery and blood flow. And depending on your goal — hypertrophy, recovery, or structural balance — the approach will shift slightly.

Let’s break it down.

🏗️ A) Hypertrophy-Based Extra Workouts

Want to build more muscle mass without interfering with your main lifts? This is the move.

These sessions target specific muscle groups — typically ones that don’t get enough direct volume in your main training. Keep the loads light, the rest periods short, and the reps high.

🔁 Example Targets:

• Triceps circuits:

  • Band pushdowns

  • Dumbbell rolling extensions

  • Close-grip push-ups

  • Sled rows with elbows tight to the body

• Posterior chain work:

  • Banded good mornings

  • Reverse hypers

  • Glute bridges or hamstring curls

  • Banded leg extensions

Sets & Reps: 4–6 sets of 25–40 reps Goal: Pump blood, build tissue, don’t reach failure

♻️ B) Recovery-Based Extra Workouts

If you’re banged up, sore, or deep in a volume block, these sessions are gold. The aim here is to restore function, flush soreness, and repattern movement in a low-impact way.

Think of it as active recovery with a purpose.

🔁 Example Tools:

• Sled drags (multi-directional): Forward, backward, lateral, crossover

• Light kettlebell or dumbbell circuits: Goblet squats, swings, overhead carries, rows

• Reverse hyper + foam rolling + banded abs

• Movement prep drills or GPP circuits: Crawls, med ball throws, band pull-aparts, walkouts, planks

Sets & Time: 3–6 rounds or a 15–20 minute circuit Goal: Feel better after than when you started

🔍 C) Weak Point Work

This is the surgical strike — using extra workouts to attack the exact muscles, joints, or patterns that are holding you back.

These are particularly useful for powerlifters, strongman athletes, and fighters who need to stay healthy in high-risk areas.

🔁 Common Areas to Target:

• Elbow health for pressers:

  • Band tricep pushdowns

  • Light banded extensions and curls

  • Tempo eccentric DB curls

• Hamstring and glute isolation:

  • Glute bridges with holds

  • Swiss ball hamstring curls

  • Mini band RDLs

• Calf/ankle work (for carries and holds):

  • Standing calf raises

  • Tibialis raises

  • Foot and ankle isometrics

• Neck and grip work (for fighters & strongmen):

  • Neck harness or banded four-way neck

  • Wrist rollers, pinch grip holds, plate flips

• 
  

Structure:

• Focus on 1–2 muscle groups per session

• Rotate exercises regularly to avoid accommodation

• Stick to high reps (25–50), low rest, and repeatability

💡 Pro Tip: Keep It Simple and Consistent

Don’t overthink it. Pick a goal, hit one or two muscle groups, and stay consistent. Over time, these sessions will:

• Build recovery tolerance

• Bring up lagging muscle groups

• Improve tissue health

• Make your main lifts feel smoother, stronger, and more resilient

Think of them as your “maintenance and upgrade crew” — always working in the background to keep the machine running smoothly.

🧠 Remember:

Extra workouts are where you fix what your main training misses.

More Than Just Recovery: How Extra Workouts Reinforce GPP and SPP

You’ve heard that extra workouts help with hypertrophy, weak points, and recovery. But what you might not realise is this:

Extra workouts are one of the most effective ways to reinforce GPP — without interfering with your main sport-specific training.

And if you’re serious about getting better at powerlifting, strongman, MMA, or any strength-dominant discipline, that matters more than you think.

In my article “It’s Not Just a Phase, Mom”, I talked about how GPP (General Physical Preparedness) isn’t something you dabble in once a year — it’s a foundational component of year-round development. It keeps you mobile, work-hardened, and physically competent outside your sport-specific skills.

Now here’s the thing:

Extra workouts are GPP — micro-dosed and repeatable.

🎯 What GPP Looks Like in Practice

When people hear “GPP,” they imagine hill sprints, prowler pushes, or flipping tyres. And yeah — that stuff can all be GPP. But real GPP is much broader. It includes:

• Sled drags in all directions

• Kettlebell and dumbbell circuits for movement variety

• Med ball throws for coordination and explosiveness

• Bodyweight movements for joint integrity and structural balance

These are the exact tools used in recovery-based extra workouts.

🔁 The Overlap with Extra Workouts

So what happens when you add in short, low-impact sessions like:

• Banded pushdowns

• Goblet squats

• Sled dragging

• Weighted carries

• Reverse hypers

• High-rep dumbbell raises

You’re not just recovering — you’re building:

• Tissue tolerance

• Movement economy

• Capacity to tolerate volume and variation

• The physical foundation that supports all SPP (Sport-Specific Preparation)

Put simply: you’re reinforcing GPP without overloading the system.

🧱 Why That Matters for Skill-Based Athletes

Whether you’re a strongman working on loading events, a powerlifter peaking for max attempts, or a combat athlete blending strength with striking — your main sessions need to stay specific. But that doesn’t mean everything else has to.

That’s where extra workouts come in.

They let you:

• Build general fitness without detracting from peak performance work

• Maintain joint health through high-rep, low-impact movements

• Keep recovery moving forward while adding micro-volume in key areas

• Avoid accommodation and stagnation during high-skill blocks

In other words:

Extra workouts are the glue between recovery and performance.

They make sure you can keep doing the “real” training without breaking down. They protect the house you’re building.

If you’re already using sleds, circuits, and movement prep, congrats — you’ve already tasted the benefits of GPP. Now start using extra workouts to maintain and reinforce that foundation year-round.

They’re not just about looking jacked or staying loose — they’re a tool to build longevity, improve recovery, and support long-term performance.

GPP isn’t a phase. Extra workouts aren’t fluff. And if you’re ignoring them, you’re choosing to stay fragile.

Extra Workouts, Extra Problems: Mistakes That Ruin the Whole Point

By now, you know that extra workouts are one of the most effective ways to recover faster, build muscle in lagging areas, and develop the kind of physical resilience most lifters never touch.

But that doesn’t mean they’re foolproof.

In fact, most lifters who try to incorporate extra workouts either overdo them, underuse them, or misunderstand what they’re actually for. And when you treat something strategic like it's a free-for-all? You’re gonna get pain, plateaus, or pure wasted time.

Let’s break down the biggest mistakes to avoid so you can actually get the benefits Louie Simmons designed them to deliver.

❌ Mistake 1: Treating Them Like a Second Full Session

This is the most common error — and it usually happens with good intentions.

You finish your max effort or dynamic day, then come back 6 hours later and hit:

• Heavy dumbbell presses

• Banded speed pulls

• 4x10 squats with 70% ...and wonder why your CNS is fried and your joints feel like rubber bands.

It’s called an “extra” workout — not “another” workout.

These sessions should:

• Last 10–30 minutes

• Use 25–50% loads

• Focus on blood flow, high reps, light resistance

If you’re leaving your extra workout sweaty, sore, or smoked, you’re doing too much. The goal is to stimulate recovery, not replicate fatigue.

❌ Mistake 2: Not Tracking Them (Especially During Peaking or High Volume Blocks)

Extra workouts can be subtle. That’s part of what makes them great.

But subtle doesn’t mean invisible. If you’re doing 3–5 of these per week — and especially if you’re ramping up volume in your main lifts — it pays to track:

• What you did

• How long it took

• What body parts you targeted

This becomes even more important during peaking blocks, where volume tolerance and recovery margins get razor-thin.

You don’t need a spreadsheet — a simple log or app note will do. But if you’re flying blind, you’re more likely to drift into overreaching without knowing why.

❌ Mistake 3: Doing Too Much High-Impact Work

Plyometrics are sexy. Ball slams and box jumps look cool. But extra workouts are not the time to be hammering joints and tendons with explosive impact-based work.

Occasional low-intensity jumps, med ball throws, or bounding drills? Fine. But don’t turn your recovery session into a plyo party.

Stick to:

• Sleds

• Bands

• Light weights

• Controlled bodyweight movements

Remember: The goal is circulation, not stimulation.

❌ Mistake 4: Not Varying Them Enough

Even with low loads and low stakes, doing the same exact band pushdowns, sled drags, and reverse hypers for 8 months straight will lead to accommodation — and boredom.

Louie’s rule was simple: rotate variations regularly.

Not because you’re chasing novelty, but because repeated submaximal exposures lose effect over time. If you want continued results, you need continued variety.

Simple swaps:

• Change the band tension

• Switch from standing to seated

• Use different angles (incline vs flat vs overhead)

• Rotate from bands → cables → light DBs

❌ Mistake 5: Doing Work That Feels Good, Not What You Actually Need

You know what’s easy?

• Biceps curls

• Band pushdowns

• Shoulder raises

You know what most lifters actually need?

• Hamstring isolation

• Tibialis work

• Glute med/min

• Trunk stability

• Grip and neck training

It’s easy to default to what gives you a pump. But extra workouts are where you can make huge progress in the stuff that matters but never gets prioritised. Take 15 minutes and make it count.

✅ Make the Small Stuff Add Up

When programmed with intention, extra workouts become the most efficient training investment you can make. But when you treat them like afterthoughts — or worse, like full training sessions in disguise — they’ll just drain you.

So remember:

• Keep them short

• Keep them light

• Keep them targeted

• Keep them varied

• Keep them honest

Extra work should build you, not break you.

Extra Workouts You Can Steal: Simple Templates That Actually Work

So far, you’ve learned that extra workouts aren’t just filler — they’re one of the most efficient tools for building recovery, resilience, and muscle mass without taxing your nervous system or beating up your joints.

But theory only gets you so far.

Let’s make this real with plug-and-play examples you can start using today. These are tried-and-tested combinations that take 15–30 minutes, require minimal equipment, and directly support your main training goals — whether that’s powerlifting, strongman, or just staying in the game without falling apart.

🔁 Example 1: Lower-Body GPP & Recovery

Goal: Boost circulation, reinforce movement patterns, and build posterior chain tissue quality without loading the spine.

✅ Exercises:

• Sled drags (forward + backward) – 4x40m

• Banded good mornings – 3x30

• Hanging leg raises – 3x15–20

• Bodyweight walking lunges – 2x20 steps

Optional finisher: light reverse hypers or kettlebell swings Time: ~20 minutes Frequency: 1–2x/week

Perfect for off days or post-deadlift recovery.

💪 Example 2: Upper-Body Hypertrophy Builder

Goal: Bring up lagging muscle groups (especially triceps and delts) while promoting blood flow and joint health.

✅ Exercises:

• Banded pushdowns – 4x30

• Incline DB curls – 3x20

• Lateral raises (light) – 4x20

• Mini-band face pulls or pull-aparts – 3x30

Optional finisher: DB triceps kickbacks + front plate raise superset Time: 20–25 minutes Frequency: 2–3x/week, rotated muscle groups

Stacks beautifully after a dynamic upper day or the morning after max effort.

🧱 Example 3: Core & Grip Focus (for Strongmen, Fighters, and Powerlifters)

Goal: Bulletproof the midsection and build iron hands without CNS fatigue.

✅ Exercises:

• Banded standing abs (pulldown or Pallof press style) – 4x25

• Farmer’s hold (30s holds, moderate weight) – 4–6 rounds

• Wrist rollers or plate curls – 3x15

• Bird dogs or weighted side planks – 3x10–15/side

Optional finisher: dead hangs or towel holds Time: 15–20 minutes Frequency: 1–2x/week as supplemental prep or recovery

Great between heavy squat and deadlift days — or for MMA/Grappling athletes needing trunk & grip work without burnout.

💡 Pro Tips for All Templates:

• High reps (20–40), short rest, keep it flowing

• Switch up exercises weekly to avoid accommodation

• Target one or two muscle groups max per session

• Keep the vibe low-stress but intentional

These sessions may look simple — but simple gets results when it’s done consistently.

Extra workouts don’t require fancy programming or complicated spreadsheets. What they do require is discipline, consistency, and a willingness to do what others skip.

If it’s good enough for Westside… It’s probably good enough for you.

Absolutely — here’s the final standalone article to wrap the series and lead into your offerings with a soft CTA:

Why Extra Workouts Still Matter — And How to Make Them Work for You

By now, you know what extra workouts are. You know when to do them, how to program them, and what they’re actually for. But here’s the truth most people won’t admit:

Most athletes — even experienced ones — don’t get this right.

Especially those training alone. Especially those without guidance. And especially those who think doing more “big lifts” is always the answer.

That’s why I integrate extra workouts directly into my coaching systems — not as an afterthought, but as a key pillar of long-term strength development, injury reduction, and performance.

💼 How to Actually Put This Into Practice

If you’ve been nodding along and thinking, “Yeah, this all makes sense — but I still don’t know how to structure it for me,” I’ve made that part easy.

Here are three ways I can help you implement extra workouts properly, based on your goals, your schedule, and your sport:

✅ 1. Custom Extra Workouts Programming (£5/week)

My most accessible option:

• Ongoing guidance

• Customised extra workout integration

• Recovery & weak-point focused sessions built into your main plan

• Real support without the fluff

You’ll know exactly what to do, when to do it, and how hard to go — and you’ll actually do it, because it’ll be built around you.

You can sign up for this HERE.

📘 2. Ebook Expansions: Coming Mid-April

Launching soon:

• GPP & Recovery Toolkit

• Weak Point Training: The Missing Link

• Extra Workouts for Powerlifters, Strongmen & Fighters

Each resource will be built around the principles in this series — with practical sessions, periodised frameworks, and real-world solutions. These will all be part of the Mini EBook Series - More details to follow.

🧠 Why This Still Matters

Extra workouts aren’t sexy. They’re not a new PR or an Instagram reel with a barbell bending. But if you’re serious about long-term development, here’s what you need to understand:

Recovery is not passive — it’s trained.

And extra workouts are how you train it.

They let you:

• Build long-term recoverable volume — the real secret behind elite programming

• Reinforce GPP without interfering with performance

• Bring up lagging areas while keeping your main lifts sharp

• Stay in the fight longer, with fewer breakdowns and more momentum

Or, as Louie Simmons put it:

“We’ve been doing extra workouts at Westside since before most people knew what CNS fatigue was.”

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