2023 Heavy Hands Walking: Part 3

March 15, 2023

Woman walking outside with hand weights

The structure of Part 3 is as simple as 1,2,3.

  1. A review of the actual Heavy Hands process or method itself.
  2. Recovery: a complete JDD shake including plenty of healthy fat to kick start your recovery.
  3. Progression: what is the optimal combination of intensity and volume to build your strength, stamina, and resilience?

Heavy Hands

Pump & Walk‌
Chest Flyes‌
Pump & Walk‌
Lateral Raises‌
Pump & Walk‌
Overhead Presses‌
Pump & Walk


Joe Dillon shake recipe

Following your Heavy Hands workout, you have a window of opportunity. This window is called your anabolic window. Anabolic means “to build”. To build your heart, lungs and circulatory system. To build your muscles, bones and connective tissue – your ligaments and tendons. To build your strength, stamina and resilience.

The first 30 minutes immediately following your workout is golden. Ideally, you want to drink a full JDD shake before you even take your shower.

Your post workout JDD shake should be a full 2 scoop shake. Your 2 cups of liquid might be unsweetened coconut milk. Or, depending upon how hungry you are after your workout and/or how long it will be until your next meal, your liquid can vary. It might be 2 cups of whole milk. Or 2 cups of half & half. Or even 2 cups of whipping cream or some combination of the above. Fat to satiety. ¼ teaspoon of sea salt or salt to taste – to begin to replace your electrolytes. A cup of fresh or frozen unsweetened berries.

Here's a shake tip. Blend your liquid of choice, your sea salt and your berries first. My protein mixes so easily you’ll find you will get better results only adding your JDD protein the last 5 or 10 seconds. This way you will have less air in your shake, less frothiness.


Your progression is an optimal combination of intensity (the weight of the dumbbells in your hands) and volume (how many repetitions you are doing per set).

Progression chart for Heavy Hands Walking

The first phase is one pound through 5 pounds. As you can see, every one starts with one pound in each hand. Week 1 is 25 repetitions per set. So with one pound in each hand you do 25 repetitions of Pump & Walk counting your left arm pumps. Then you transition to 25 Chest Flyes. Then 25 Pump & Walks. Then 25 Lateral Raises. Then 25 Pump & Walks. Then 25 Overhead Presses. You have now finished your first full cycle. You then swing immediately into 25 Pump & Walks to begin your next cycle.

You are doing the 4 movements in order over and over again non-stop for a minimum of 30 minutes. For best results, do 3 to 5 Heavy Hands workouts every week with each workout being 30 to 45 minutes in length.  
As you can see, you do 25 repetitions per set every workout for all of week 1. Week 2 you are still using one pound in each hand but you increase the repetitions to 30 repetitions per set.

Every week you will add 5 more repetitions per set until you complete one full week of sets of 50 repetitions per set.

Once you have completed one full week of sets of 50 repetitions per set, you then add one pound to each hand (you go from one pound in each hand to two pounds in each hand) but you drop back down to 25 repetitions per set. You have increased the intensity (from one pound in each hand to two pounds in each hand) but you have decreased the volume (from sets of 50 repetitions per set to sets of 25 repetitions per set).

Week by week you slowly build up until by the end of your second 6 weeks you are now doing sets of 50 repetitions per set with 2 pounds in each hand.

Each workout is comfortable – you are able to breathe comfortably through your nose. Each transition is easy (each week adding just 5 more repetitions)(every 6 weeks adding just one more pound to each hand). But the cumulative effective is awesome. By the end of 30 weeks (a little over 6 months) you are doing sets of 50 repetitions per set with 5 pound dumbbells in each hand.

You have completed Phase One. You are probably already in better shape than you have been in in years. Many women and some men will continue to do 5 pounds for 50 repetitions per set indefinitely.

Those who are younger, stronger, more athletically inclined will continue on into Phase Two.

Heavy Hands Walking progression weeks 6-10

As you can see, the principles are the same. The biggest difference is we are starting Phase Two with 6 pounds in each hand. So we need to give your body a little more time to adjust. We will add 5 repetitions every 2 weeks. We will add one more pound to each hand every 12 weeks.  

There is no rush. If your body needs extra time to adjust to a given weight and or repetition combination, stay at that level for as long as your body needs to comfortably progress to the next step. As we always say: Listen to YOUR body.

Be patient. Take your time. Perfect form. Full range of motion. Stay well hydrated. Do at least 2 JDD shakes a day. Eat approximately one gram of animal protein per pound of body weight per day. Eat healthy fat to satiety. Eat a leafy green salad with olive and/or avocado oil and sea salt once a day. Get your sleep. Take your Joe Dillon top ten supplements every day (My Online Store). And in 1 ½ to 2 years you will probably be in the best shape of your life. The Joe Dillon Difference is a way of life. As you know, I was born in 1944. I do every thing I encourage you to do every day.

To paraphrase a song: Grow young along with me, the best is yet to be.

Thank you for listening.

And thank you for your business – I appreciate you.