@@simplewrites 💯You would be surprised the amount of gymbros that can’t do 5 pistol squats. Heavy barbell squats and great but they don’t improve mobility and balance.
Easy when you're not doing them properly. And it is extremely rare for me to see Chin-ups or pull-ups being done properly anywhere. And your content, and presentation, is excellent. Thank you.
When I was in my early sixties, a young colleague at work said to me, what’s the big deal with pull-ups; they’re so easy. He demonstrated on the frame of the shade net, real crossfit style, about 4 before I stopped him. I showed him how to do them correctly. When he tried, he couldn’t do even one!
@@mrv1271Most moves in CrossFit are legit though. I think the issue with pull ups was that some rules had to be set for competing, and what they decided was that a rep is complete if you go from straight arms to chin above the bar and that’s it, no matter your form. When competing only against themselves, many CrossFit practitioners opt for strict pull ups during their workout
Completely agree, Kyle. The only people I ever hear try to diminish bodyweight movements as ineffective are the same people who struggle to do 10 reps of pullups with good form. I think people eschew movements like pullups and dips because they are hard and it can be more fun for beginners and even intermediates to chase gains in the form of adding weight on a barbell, but you'll never feel better than when you have perfect control over your own body overcoming gravity.
Hey brother, I rarely watch fitness content now however always make a point of checking in now and again because you’re one of the most genuine, insightful fitness guys out there. Your message is pure. Hope all is well mate!
Hey Lee! Great hearing form you. I appreciate the kind words, brother. All is well here... just tired and busy with a new baby 😂 Everything going good for you?
@@StrongandConditioned Dude... you are not kidding. I've aged 10 years in the last 4. It's absolutely wild. Grays are coming in strong in the beard all of a sudden. Never had grays up until about 2 years ago. My age is catching up to me. 😂
100% true. I didn’t realize how weak I was until I started making excellent form and control my top priorities. I now realize I have decades of training before I truly master these movements at high reps with great form. And like you said a weight best can always be added. Calisthenics is a lifelong training modality, no doubt about it.
Yep. I went through the same thing. I’ve been able to do “20+ pull ups” for a long time. But it wasn’t until I started doing full ROM, controlling my reps, and using good mechanics that my reps dropped but my back got WAY more muscular. Taught me I had a long way to go. Still do!
Kyle, this is so true for me. My strength has improved over the past 6 months, I’m focused on technique. Reps have gone up. Managing to achieve my reps only now but it’s not easy by any means. I’m in the best shape I’ve ever been. Just eating real food has certainly helped with this also. Thanks a million for the teaching.
You are doing it right! So good to hear, bro. Thank you for sharing and feel free to reach out anytime if you feel like you need some help, but it sounds like you got it dialed!💪
I agree, Kyle! People claiming to find calisthenics too easy aren't doing them well because they are either uninformed or ego lifting. You offer some of the best advice I've ever encountered!
Because of you Kyle, I love doing pull ups. I’ve been knocking out reps of 70 as of lately but with breaks. Building reps day by day. Building a better physique than with weights. 42yo as well. Keep up the great work. Respect from 🇬🇧.
Videos like these are always a good reminder to keep yourself in check with your form. It’s also nice seeing KBoges himself right in front of us getting better, bigger, and having realllly clean reps with his daily PPL method.
Hey bro been a fan for so long now! My son was born last Thursday and now I'm home I'm going from a weightlifting background to nowbbody weight exercise for a few weeks as sleep deprevation and a hectic life has now came around and don't want to burn my self out to much. I love this content!
Congrats! If this is the first kiddo, it will take a little bit of adjustment. You may have to spread your training out, and there is nothing wrong with that. Remember that a set only takes a handful of seconds. You can can a set anytime you need it. Enjoy the new baby and give him an example of a dad who's fit, disciplined, and strong! Congrats to you and your family!
In a world of complex fitness hacks and stuff that a person can easily get lost in the weeds trying to follow this is the sort of things we people need to be reminded of. Keep up the good work
Kyle you´re the ONLY Fitness TH-camr I watch. As a trainer myself and someone who loves minimalism, you´re the holy trinity of Simple but valid information - The right mindset - and Health! I´m not looking so bulky anymore and I love that I have a more shredded / soldier physique since I´m doing Calisthenics, because I can do anything and not only lift a heavy weight once. Also my Body is thanking me and my Joints for NOT training with super heavy weight anymore. Sometimes a weight Vest is all I need and I train a lot more in the Strenght/Conditioning Style like you said in one of your beginner videos, put a goal for example 100 squats in one set and work your way up there. Last Week I did my 100 squats in one set and my legs are still burning a day after 😂 please keep the content coming ❣
Your videos are so informative, I'm really glad I found you because watching 30 minute videos where some guy talks about muscle fiber biology or whatever is just not helpful. I started doing Calisthenics because of you and have really seen my body comp change because of it. Thanks!
Oh man that is awesome! So happy the content speaks to you in a meaningful way. Keep at it, NEVER STOP, and don’t hesitate for a second to email me if you ever have any questions.
First started my fitness journey about 2 years ago mainly because of your channel, and although I've tried different splits and exercises, your philosophy and basic moves will always be there and it's always great to watch your videos and be reminded of what matters the most.
I've committed to your style of training for my upper body a few months ago. Short 15 - 20 minutes everyday with basic compound exercises. Absolutely enjoying it and progressing better than hammering myself twice a week for over an hour at a time.
Great advice as always. Good to see you going thumbs over the bar at least for wide grip. At 66 the basics are all I do: pull-ups/chin-ups, dips, ATG goblet squats all full ROM. They are perfect for older athletes but the ramp-up (joint and tendon conditioning) can take years so don’t wait.
Man, you are literally showing the whole world how you can become a beast with only 10 minutes of at-home basic daily calisthenics! Thanks a lot, you've literally changed so many lives, keep it up! You shared in your videos your FFMI and body fat %, do you mind sharing your weight and height too? Thanks one more time! You are the best!!!!!
Oh bro! Dude you have no idea how good that is to hear. So happy the content has been positive. Enjoy the journey, brother. Never stop. And always consider me a resource if you find yourself in need to of some.
Love your content. I’ve found a simple routine that focuses on quality of reps and slowly progressing has done wonders for me. My current routine is: Pull ups Push ups Dips Leg raises Curl variation Squats Not to mention a high quality diet. Thank you for the informative and no gimmick videos.
First comment bro, follong ur pritocol since i visited, though progress is slow but i can feel my strength,squats , push-up ok with it. Pull up i can do only 4 clean reps, need to improve it,thanks for spreading lights in fitness industry.
essentially BW and weighted BW exclusively. I will throw in the random dumbbell press for fun or at a hotel, or a light high rep set of barbell squats a few times per year but these aren’t part of my regular training; just something I do for fun. I’ve lifted a lot in the past though but haven’t in about 8 years.
As always, you speak the truth that few acknowledge. Doing exercises with body awareness is much harder; I personally don't have the patience or find it enjoyable to overthink it hahaha. I'll make an effort to try doing my entire workout program with slow and controlled reps for a week.
Crazy thing is since adopting calisthenics I am always able to fit my training in during the day. I usually only do 1-2 hard sets and I enjoy the ladder circuit. This along with 8k steps daily is helping me progress to my goals.
I have seen all your videos, and I can say it is an excellent job, I really thank you for helping me, thanks to you the training is easy to understand and of course an activity that I enjoy. Keep up the fantastic work you have done, congratulations
It is! I agree on the sunshine performance boost. I fall into a funk without seeing the sun for a few days. It definitely affects my training intensity.
There are also progressions like narrow, archer or one arm style variations of basic movements. But yeah, people who have this complaint tend to rush through the basics to jump into skill work because it's more flashy. But the basics can last you a lifetime if you know how. Another good one, Kyle.
You are 100% right. After the point when I chose quality over everything, not even got my physique and overall look dramatically better, but I got also stronger. Everything changed. And after training for over 20 years I am still not able to do 10 100% clean push ups, max is 7-8. Before I "easily" did up to 20 push ups, but from today's perspective, I have to smile about it, about myself and about the way it was done. And I would still say that, to stick with the pull-up exercise, I still haven't mastered it. It's a lifelong journey. And it is a thing of beauty.
Your videos are as time efficient as your workout ! I'd love to have your imput about upper body imbalance, (for the legs i do unilaterals movements like lunges etc) !
Yes absolutely that makes total sence, I've stumbled across that truth before without realizing what I'd stumbled across there by not learning from it.
Well said Mr. Bogus. Thank you for providing these short and precise videos too. They are really good and up to the Bogus standard. Well done and I hope everything is well with you.
A few important point to note when increasing body weight reps is make sure you are in a calorie deficit and reduce your weight. If you are in your healthy weight range based on your BMI, its easily 5 more reps to your pull ups, or 10 more reps to your push ups. And for joint health, just make sugar free and fat free jello.
Yep. Dude that's a very real thing. For many people, the mental energy required to manage a complex program/exercise steals from the ability to stay consistent.
I for sure prefer slow, controlled reps. They allow for a deeper muscle engagement and better mind-muscle connection. While fast reps have their place, there's something truly satisfying about executing clean, controlled movements. Focusing on full-body tension and deliberate contractions takes your workouts to the next level. Techniques like slower tempos, deeper range of motion, pauses, and squeezes can further enhance your training and results."
I wish I could rely on bodyweight exercises. As someone with one arm, that subsequently must use barbells, "gear" and machines to get in good, balanced ans somewhat symmetrical workout but simultaneously avoid potential injury. I can't recall how many times I've said over the years "I'd never use weights if I had both arms. But, like everything else, exercise regimes, programs and philosophies were created by people with all their limb, for people with all their limbs.
First of all i would like to thank you for a such incredible easy way to intodruce us all to calisthenics. As many have earlier mentioned, no BS in here. I have one question. Do you think we should do deadlifts as calisthenics athletes or do you think its enough to replace them with bodyweight only exercises? Have good new year!!
Being ultra strict about form can also be a type of ego lifting (purism). A lot of calisthenics guys have an ideological aversion to adding weight to these movements and they're smaller and weaker because of it. Cheat rows for example are great for growing your back. You cheat with the concentric part by swinging the weight up and then you control the eccentric. It's great for developing grip, it teaches you a useful movement pattern that translates very well to functional strength AND you get the coveted weighted stretch for your lats and biceps. There's a place for half reps, isometrics and full range of motion. These are all tools in a toolbox and you should strive to master all of them and use them when necessary. It helps no one to be reductive.
Yeah I think all this needs context. Intention is a huge part of it. Barbell cheat rows, for example, with the intention of creating an eccentric overload are very different from someone claiming they do 20 pull-ups but really it looks like mark Wahlberg on Ellen (sorry Mark😬). Partials, ISO’s and yea even the use of momentum are all tools, but whatever you do, it should be done well and with control, and with intention. There is a HUGE difference between using momentum strategically and with control, and sloppily bouncing out of the bottom of a pull up just to get another rep that you aren’t strong enough to get. One thing to think about with those who critique strict form… form is one way with which we control load. Breaks in form allow for more reps precisely because they reduce the working musculature. In a sense, they function as a mini mechanical drop set, allow you to accumulate reps you otherwise couldn’t accumulate with good form. This sounds like a good thing at first, but it’s not actually that simple; it makes tracking proximity to failure difficult. It also introduces more fatigue which can impact recovery AND. Strength development (research is continuing to confirm that fatigue can have negative impacts on strength). If you were benching, you wouldn’t start cutting ROM, or stripping weight off to get more reps while considering that a performance for a given weight. Same thing with BW. Whatever technical standard you apply, I have a hard time seeing how not maintaining it over a set is any advantage. I don’t think artificially elevating your rep count with loose technique offers any sort of hypertrophic advantage over just doing another clean set. From my understanding of the literature, these seems to be the case in real life. Ultimately, hypertrophy is more or less maximally stimulated by involuntary slow contraction speeds with high levels of activation (this can look different with high reps). So reaching failure with super clean technique does not result in a diminished growth response any more than lifting a slightly heavier weight results in a diminished growth response. Anyway, it’s an interesting topic and I hope my points make sense 😂 🙏💪
@@Kboges I think the pendulum has swung a bit too far to the other direction as an overcorrection to the early 2010s broscience days. Every cheat rep these days is considered ego lifting until proven otherwise which is a shame because cheat reps do have a function if you do it with intent as you described it. I certainly agree that bouncing the weight is never a good idea but I still think that using momentum to get the weight up and controlling the eccentric is very effective at building strength and size. It all comes down to the individual exercise, having a solid base and an understanding of the lift before you start bending the rules. As far as I understand, cheat reps require more total effort and have potential for more neurological strength adaptations even if it comes slightly at the cost of short term hypertrophy. I have benefitted from switching between both approaches, the strict form and the cheat reps on certain exercises and broken through sticking points which would've probably started eroding my motivation had I continued to repeat the same method over and over again. Thanks for the detailed reply.
I like bodyweight workout because it's simple and feels good. Squats, horse stance healed my lower back pain and bear crawl, push for my shoulder pain.
Kyle thank you so much for your advices and your kboges program. It is money well spent and I recommend it to everyone to check it out. Also I would like to share with you my progress and my routine. I am 32 years old, 172 cm, 78 kg. A) PULL It consists of pull-ups and chin-ups (that's it) In May when I started, I would do on random between 8 do 15 reps all together in sets of up to 2 reps per set. Result was slow and I didn't believe I can progress (stupid I know). Around August I saw your videos and program where I have integrated many of your recommendations. By end of August I was able to do around 4 max, so I did 3 per set. Now I do 8 sets (4x pull and 4x chin-up) My max is 10 for both pull and chin-up. I found a good way to build strength by doing this: I went -3 from max. So now I do: Pull-up Chin-up 7 7 7 7 6 6 5 5 When I am able to do: Pull-up Chin-up 7 7 7 7 7 7 6 6 Then I plan on adding reps to my next training: Pull-up Chin-up 8 8 7 7 7 7 6 6 Slow and steady :) I feel more accomplished and I put lots of emphasis on technique. My physique is changing in a positive direction and you Kyle helped a lot by explaining that it is even possible :) Now it sounds so stupid, but when I started I didn't believe I could progress. B) Push and Squat I am still in progress of integrating them with my PULL. I started doing them 3 months ago. SQUAT: I can only do 34 squats, so I do around 25-30 squats in a set. PUSH: max 27, so I do around 15 - 24. C) Regarding training schedule. I do 3 trainings of pull and 3 trainings of push. Squats I try to integrate every second day 2 to 3 sets. I am doing around 24 sets of pull, 12 sets of push and 9 sets of squats on average per week. This part needs adjustment, but that's fine. All in all, thank you so much and keep up educating us all :) Greetings from Croatia.
3 sets of push-ups, pull-ups, and squats 5 days a week - is that enough to develop a good physique? How much cardio would you recommend per day? Thank you, Kyle! The objectivity of your videos is amazing, and this channel is a true gem on TH-cam.
If you are doing it close to or to failure, it is probably even too much. I would do probably more like 3 sets 3 Times a week or maybe 1 set daily (or 5times a week). You can see how frequency is very powerful variable when you look up for ex. Chris Beardsley where he researches Dose response relationships
Dude it really is. I had a conversation with someone who was saying they don’t work and I pointed out there are literally countless examples of it working, aside from the fact that his objections didn’t make any sense.
@@Kboges First, you're a great example, but below is a vid to send to this person I challenge them to find one person in the vid that's not jacked. th-cam.com/video/5mqpWOMAd_Y/w-d-xo.htmlsi=XQDJrMqNRxfKNKxq
@@oldnatty61 AHAHAHAHAHA! Dude, Every person in the video is jacked. This is such a good example 😂 This objection has always completely baffled me. it's like dude... have you not seen the guys in the calisthenics parks on the east coast? Full of people in amazing shape.
It’s gonna depend on the context. I don’t do a whole lot for warming up; maybe a few arm swings and a couple of easy sets in about to do BUT that’s because I don’t train heavy, I live in a warm climate, my joints feel good, and I’m using exercise I’ve done my whole life so I’m really well acquainted with how they feel and how my body feels doing them. But when I’m visiting a cold location, experience some joint soreness, am trying something I’m unfamiliar with, I will spend a few minutes getting a basic warm up in like a slow jog then spend more time warming up whatever I feel needs to be warmed up.
Cracking content as always, find myself always returning to this style of exercise, thanks to your ladders video! Wondered about your take on muscle imbalances and how you'd approach fixing them? I am much weaker on one side, but after say a hard set of pushups I'll feel my tricep on my strong side sore, as I assume I am taking more weight on that side and working that side much more.
I have gotten great gains doing basic bodyweight exercises - rows, pull ups, dips, push ups and pike push ups, but doing each rep very slowly. I am only able to do 5 reps or less for each exercise before I'm totally blitzed.
Aslo, people no matter their age should pay (if they can) for a full body cancer screening as soon as possible. This is so important for people who actually care about longevity and health.
the proven hypertrophy rep range is anywhere from 5 to 30 reps, below that or above that can still provide a hypertrophy stimulus but it tapers off. I don't know anyone who can do multiple sets of 30 reps on pull ups, dips, or even push ups, this is with good technique done in the best way to maximize the hypertrophy stimulus not super fast bouncing reps without the slower eccentric part of the reps, as for legs you'll have to add some weight if doing basic squats for practical reasons but explosive jumping and sprints can grow the legs quite well it's what the were designed for after all, people chase numbers instead of the stimulus
could u do a deeper dive on accesorie movements such as pike pushups, ring curls and maybe bw tricep extensions? also i havent seen u train straight bar dips in a while, is there a reason for that+
Can’t go wrong with - Push-ups, Pull-ups, Dips, Inverted Rows, banded shoulder press and raises, single leg squats and deadlifts and deep squats every other day. Mix this with a long walk or short run and stretching 3-4 times a week Nd you are sorted. Keep it simple and be consistent. I’ve been in the best shape and more mobile since doing for just over a year. No gym membership either so I’m also saving money and reversing previous gym injuries. 🔥
In addition to the basic push deck, pull deck and leg deck, we now have more decks: A pause deck, a weighted deck, speed deck, a slow deck, hand placement deck,......For only $129.95 you can have all 12 decks a $399.95 value!!!
There is great joy in finding new ways to increase the challenge of a movement whether elevating the feet on pushups or pushing through with the scapula or adding height by pushing through with your toes. There are various combinations to continue growth through bodyweight - don’t abandon the hard because you are bored, the investment is worth it.
Hi. Love to watch your content every now and then. Always inspiring. Can I just ask real quick, whats your height/ weight? Maybe if you have a rough idea also bodyfatpercentage? I think I am not too far of from your asthetic but Im unsure if I need more mass then shred or rather just shred :) Appreciate it a lot! Keep on inspiring, greetings from munich
Thanks for your videos; I really like your approach. I would like to know more about your pull-up form: It seems that you maintain a slight arch in your lower back, even when keeping your legs straight. Is that intentional? What do you think about the hollow body position with the tailbone tucked? Your form is really nice to watch. If you like the idea, I would really appreciate a video with a breakdown of your form and an explanation of the reasons behind your preferences. Happy Holidays and greetings from Germany!
![Chris Langan - The Interview THEY Didn't Want You To See - CTMU [Full Version; Timestamps]](/img/n.gif)
Gymbros: "These moves are easy!"
Elevated platforms, weighted vests, paused reps: "Allow us to introduce ourselves."
Dude… YES!💪💪
@@simplewrites 💯You would be surprised the amount of gymbros that can’t do 5 pistol squats. Heavy barbell squats and great but they don’t improve mobility and balance.
Most gym bros cant get to 3 pullups
Easy when you're not doing them properly. And it is extremely rare for me to see Chin-ups or pull-ups being done properly anywhere. And your content, and presentation, is excellent. Thank you.
The sad harsh truth is that most "gym bros" can't even do a handful of strict form pull-ups. Functionality will always trump ego and "aesthetics".
Respect for making these wonderful short videos without mentioning any useless information. Thank you.
I appreciate that. Time is precious. Gotta keep the content short and sweet.
When I was in my early sixties, a young colleague at work said to me, what’s the big deal with pull-ups; they’re so easy. He demonstrated on the frame of the shade net, real crossfit style, about 4 before I stopped him. I showed him how to do them correctly. When he tried, he couldn’t do even one!
Oh yes! Dude this is so common. BW exercises are the most butchered in the fitness world.
So true, still trying to convince my wife that CrossFit exercises are mainly gimmicks.
@@mrv1271Most moves in CrossFit are legit though. I think the issue with pull ups was that some rules had to be set for competing, and what they decided was that a rep is complete if you go from straight arms to chin above the bar and that’s it, no matter your form. When competing only against themselves, many CrossFit practitioners opt for strict pull ups during their workout
💪💪💪
Kyle's looking more and more like the God of war with each passing day.
Hahahaha thanks brother. 🙏
🤣
Completely agree, Kyle. The only people I ever hear try to diminish bodyweight movements as ineffective are the same people who struggle to do 10 reps of pullups with good form. I think people eschew movements like pullups and dips because they are hard and it can be more fun for beginners and even intermediates to chase gains in the form of adding weight on a barbell, but you'll never feel better than when you have perfect control over your own body overcoming gravity.
100% agreed on all points. So true.
Well said
❤❤❤ great video
Overcoming gravity, the book is awesome
Wow what an insightful perspective. I've never thought of it that way.
Hey brother, I rarely watch fitness content now however always make a point of checking in now and again because you’re one of the most genuine, insightful fitness guys out there. Your message is pure. Hope all is well mate!
Hey Lee! Great hearing form you. I appreciate the kind words, brother. All is well here... just tired and busy with a new baby 😂 Everything going good for you?
@ I’m good mate, congrats on the new arrival. I hope your skin care routine game is on point man. More babies speed up the ageing process lol!
@@StrongandConditioned Dude... you are not kidding. I've aged 10 years in the last 4. It's absolutely wild. Grays are coming in strong in the beard all of a sudden. Never had grays up until about 2 years ago. My age is catching up to me. 😂
100% true. I didn’t realize how weak I was until I started making excellent form and control my top priorities. I now realize I have decades of training before I truly master these movements at high reps with great form. And like you said a weight best can always be added. Calisthenics is a lifelong training modality, no doubt about it.
Yep. I went through the same thing. I’ve been able to do “20+ pull ups” for a long time. But it wasn’t until I started doing full ROM, controlling my reps, and using good mechanics that my reps dropped but my back got WAY more muscular. Taught me I had a long way to go. Still do!
Kyle, this is so true for me. My strength has improved over the past 6 months, I’m focused on technique. Reps have gone up. Managing to achieve my reps only now but it’s not easy by any means. I’m in the best shape I’ve ever been. Just eating real food has certainly helped with this also. Thanks a million for the teaching.
You are doing it right! So good to hear, bro. Thank you for sharing and feel free to reach out anytime if you feel like you need some help, but it sounds like you got it dialed!💪
Getting ready to ad " Senior Citizen" to my life resume -- and your advice is ABSOLUTELY one reason I ain't worried about it......
I agree, Kyle! People claiming to find calisthenics too easy aren't doing them well because they are either uninformed or ego lifting. You offer some of the best advice I've ever encountered!
Yep That is my experience as well. They are seen as beginner exercises and often dismissed.
Because of you Kyle, I love doing pull ups. I’ve been knocking out reps of 70 as of lately but with breaks. Building reps day by day. Building a better physique than with weights. 42yo as well. Keep up the great work. Respect from 🇬🇧.
Videos like these are always a good reminder to keep yourself in check with your form. It’s also nice seeing KBoges himself right in front of us getting better, bigger, and having realllly clean reps with his daily PPL method.
Thank you bro! We are all in this together. Let’s keep going!
Hey bro been a fan for so long now! My son was born last Thursday and now I'm home I'm going from a weightlifting background to nowbbody weight exercise for a few weeks as sleep deprevation and a hectic life has now came around and don't want to burn my self out to much. I love this content!
Congrats! If this is the first kiddo, it will take a little bit of adjustment. You may have to spread your training out, and there is nothing wrong with that. Remember that a set only takes a handful of seconds. You can can a set anytime you need it. Enjoy the new baby and give him an example of a dad who's fit, disciplined, and strong!
Congrats to you and your family!
In a world of complex fitness hacks and stuff that a person can easily get lost in the weeds trying to follow this is the sort of things we people need to be reminded of. Keep up the good work
Thanks, Kyle!
Kyle you´re the ONLY Fitness TH-camr I watch. As a trainer myself and someone who loves minimalism, you´re the holy trinity of Simple but valid information - The right mindset - and Health!
I´m not looking so bulky anymore and I love that I have a more shredded / soldier physique since I´m doing Calisthenics, because I can do anything and not only lift a heavy weight once. Also my Body is thanking me and my Joints for NOT training with super heavy weight anymore.
Sometimes a weight Vest is all I need and I train a lot more in the Strenght/Conditioning Style like you said in one of your beginner videos, put a goal for example 100 squats in one set and work your way up there. Last Week I did my 100 squats in one set and my legs are still burning a day after 😂 please keep the content coming ❣
Your videos are so informative, I'm really glad I found you because watching 30 minute videos where some guy talks about muscle fiber biology or whatever is just not helpful. I started doing Calisthenics because of you and have really seen my body comp change because of it. Thanks!
Oh man that is awesome! So happy the content speaks to you in a meaningful way. Keep at it, NEVER STOP, and don’t hesitate for a second to email me if you ever have any questions.
First started my fitness journey about 2 years ago mainly because of your channel, and although I've tried different splits and exercises, your philosophy and basic moves will always be there and it's always great to watch your videos and be reminded of what matters the most.
So glad it has been a positive influence, dude! Keep at it and if you ever need help, just let me know.
I've committed to your style of training for my upper body a few months ago. Short 15 - 20 minutes everyday with basic compound exercises. Absolutely enjoying it and progressing better than hammering myself twice a week for over an hour at a time.
Well done! That's the way to do it. 💪
Great advice as always. Good to see you going thumbs over the bar at least for wide grip. At 66 the basics are all I do: pull-ups/chin-ups, dips, ATG goblet squats all full ROM. They are perfect for older athletes but the ramp-up (joint and tendon conditioning) can take years so don’t wait.
Well said! I couldn’t agree more. 💪 keep setting the example for us!
I love hearing from 50+ trainees on what has worked for them. If you’re still in the game at 66 you’re doing something very right. Good stuff.
nothing for hamstring sir?
@@pauloferro8755 Yes. Here’s my “hamstring” workout: th-cam.com/video/3ZonjXZTLUE/w-d-xo.htmlsi=qLW-MnSTQbe-rwZn&t=26
@@gregbattaglia4887 Much appreciated! Calisthenics has kept me young.
Man, you are literally showing the whole world how you can become a beast with only 10 minutes of at-home basic daily calisthenics! Thanks a lot, you've literally changed so many lives, keep it up!
You shared in your videos your FFMI and body fat %, do you mind sharing your weight and height too? Thanks one more time!
You are the best!!!!!
You’re the one who motivated me to start calisthenics man. 🙌🏾
Oh bro! Dude you have no idea how good that is to hear. So happy the content has been positive. Enjoy the journey, brother. Never stop. And always consider me a resource if you find yourself in need to of some.
@ Appreciate you man
it really can keep you busy for a lifetime im 23 and i have been doing basic calisthenics since i was 14 and im still busy learning the basics
Same here dude. 38 and still unlocking what they have to offer.
Thanks to you, I can 100% say that my pull up form is perfect. You're the goat, man
Love your content. I’ve found a simple routine that focuses on quality of reps and slowly progressing has done wonders for me.
My current routine is:
Pull ups
Push ups
Dips
Leg raises
Curl variation
Squats
Not to mention a high quality diet.
Thank you for the informative and no gimmick videos.
First comment bro, follong ur pritocol since i visited, though progress is slow but i can feel my strength,squats , push-up ok with it. Pull up i can do only 4 clean reps, need to improve it,thanks for spreading lights in fitness industry.
Well done brother. Keep it up and thank you for watching!
Pausing my reps at the top of my pull-ups has changed the game for me. Pausing during deficit push-ups has as well.
Yes absolutely. Paused rep pull ups are the thing that took my pull ups to the next level.
@@Kboges Do you primarily bodyweight train or is it an even split with weights?
essentially BW and weighted BW exclusively. I will throw in the random dumbbell press for fun or at a hotel, or a light high rep set of barbell squats a few times per year but these aren’t part of my regular training; just something I do for fun. I’ve lifted a lot in the past though but haven’t in about 8 years.
@@Kboges That’s a testament to BW training. Well done, and thank you for taking the time to reply! Best to you, Kyle.
@@mikedarby5002my pleasure, Mike. Best to you as well, brother!
Slow reps with a pause at the top and bottom are a beast. 👍💪
Oh yeah. They are somethin else for sure.
As always, you speak the truth that few acknowledge. Doing exercises with body awareness is much harder; I personally don't have the patience or find it enjoyable to overthink it hahaha. I'll make an effort to try doing my entire workout program with slow and controlled reps for a week.
For sure man. Making them clean is tough!
Crazy thing is since adopting calisthenics I am always able to fit my training in during the day. I usually only do 1-2 hard sets and I enjoy the ladder circuit. This along with 8k steps daily is helping me progress to my goals.
Thank you 🙏🏿 sometimes you need a reminder!
My pleasure! It's always good to remember the fundamentals 💪
I have seen all your videos, and I can say it is an excellent job, I really thank you for helping me, thanks to you the training is easy to understand and of course an activity that I enjoy. Keep up the fantastic work you have done, congratulations
Thank you, Santiago! I appreciate that very much, brother.
This guys commitment to producing quick, insightful information is amazing 💪
Thank you, meto! Thanks for watching!
You get the best weather there man. Training in the sun boosts my gains by 50% I swear. Never see it where I live though
It is! I agree on the sunshine performance boost. I fall into a funk without seeing the sun for a few days. It definitely affects my training intensity.
Sound advice. Thanks for the work you do bringing this information to us.
Ah thanks Arnold! Thanks for watching. 🙏
There are also progressions like narrow, archer or one arm style variations of basic movements. But yeah, people who have this complaint tend to rush through the basics to jump into skill work because it's more flashy. But the basics can last you a lifetime if you know how. Another good one, Kyle.
You are 100% right. After the point when I chose quality over everything, not even got my physique and overall look dramatically better, but I got also stronger. Everything changed. And after training for over 20 years I am still not able to do 10 100% clean push ups, max is 7-8. Before I "easily" did up to 20 push ups, but from today's perspective, I have to smile about it, about myself and about the way it was done. And I would still say that, to stick with the pull-up exercise, I still haven't mastered it. It's a lifelong journey. And it is a thing of beauty.
Thanks Kyle .. Always watching and learning from Down Under .. Melbourne Australia. 😊
Thank you, Phillip!
Preach sensei. Perfect form bodyweight exercises are very humbling
Exactly!💯
Your videos are as time efficient as your workout !
I'd love to have your imput about upper body imbalance, (for the legs i do unilaterals movements like lunges etc) !
Yes absolutely that makes total sence, I've stumbled across that truth before without realizing what I'd stumbled across there by not learning from it.
Love your videos, would love some more in depth videos on nutrition and healthy meals!
Noted! Thanks, Joseph!
Since the pandemic started what you are teaching has become sustainable in the long run.
Well said Mr. Bogus. Thank you for providing these short and precise videos too. They are really good and up to the Bogus standard. Well done and I hope everything is well with you.
Thank you bro! Great hearing from you. I hope all is well 🙏
Why Bogus 😭
😂
Sir, sincerely thank you for making these invaluable sources of information
Thanks, Zander! It is my pleasure. Thank you for watching!
Great tips and profound advice. Going to take a different approach to basic bodyweight exercises👍🏿💯%!!
A few important point to note when increasing body weight reps is make sure you are in a calorie deficit and reduce your weight. If you are in your healthy weight range based on your BMI, its easily 5 more reps to your pull ups, or 10 more reps to your push ups.
And for joint health, just make sugar free and fat free jello.
All great suggestions!
This is why Calisthenics is King! Thanks for a great video, hopefully it inspires more people to move :D
Thank you, brother! I hope it does as well.
Your video are golden. Thank you mr Boges.
Thank you for the kind words and for the views 🙏
this guy gets better and better
Ah thank you? Joseph. I truly appreciate that.
Wholeheartedly agree. When I trend towards complicating Simple effective movements, I also trend towards laziness.
Yep. Dude that's a very real thing. For many people, the mental energy required to manage a complex program/exercise steals from the ability to stay consistent.
I for sure prefer slow, controlled reps. They allow for a deeper muscle engagement and better mind-muscle connection. While fast reps have their place, there's something truly satisfying about executing clean, controlled movements. Focusing on full-body tension and deliberate contractions takes your workouts to the next level. Techniques like slower tempos, deeper range of motion, pauses, and squeezes can further enhance your training and results."
GOOD ADVICE AS WHEN WE ARE STRICT WITH FORM WE KNOW WHEN WE MAKE PROGRESS.
💯 Mike! I want to make a video addressing that. Very good point.
Love your content, keep up the good work!
Thanks, Martin! I appreciate that 🙏
Awesome video as always, to the point and with top info. Thanks Kyle.
Thank you, Carlos!
yo your getting bigger man keep it up this is inspiring for me although i did just start lifting weights i still incorperate calithstenics everyday.
Thanks dude! I’ve put on some weight this year. Hoping some is muscle 😂
I wish I could rely on bodyweight exercises. As someone with one arm, that subsequently must use barbells, "gear" and machines to get in good, balanced ans somewhat symmetrical workout but simultaneously avoid potential injury. I can't recall how many times I've said over the years "I'd never use weights if I had both arms. But, like everything else, exercise regimes, programs and philosophies were created by people with all their limb, for people with all their limbs.
First of all i would like to thank you for a such incredible easy way to intodruce us all to calisthenics. As many have earlier mentioned, no BS in here.
I have one question. Do you think we should do deadlifts as calisthenics athletes or do you think its enough to replace them with bodyweight only exercises?
Have good new year!!
Always below three minutes but a great vitamin for us. Thank you.
Wise words indeed, Kyle!
Thanks for the video. Plain speak, to the point.
My pleasure! Thank you!
You’re absolutely right. Veteran "exercise enthusiasts" know this, but we need to be reminded. "Ego lifting" is a real obstacle for most to overcome.
Oh man so spot on. Ego lifting is so detrimental it’s hard to overstate.
Being ultra strict about form can also be a type of ego lifting (purism). A lot of calisthenics guys have an ideological aversion to adding weight to these movements and they're smaller and weaker because of it. Cheat rows for example are great for growing your back. You cheat with the concentric part by swinging the weight up and then you control the eccentric. It's great for developing grip, it teaches you a useful movement pattern that translates very well to functional strength AND you get the coveted weighted stretch for your lats and biceps.
There's a place for half reps, isometrics and full range of motion. These are all tools in a toolbox and you should strive to master all of them and use them when necessary. It helps no one to be reductive.
Yeah I think all this needs context. Intention is a huge part of it. Barbell cheat rows, for example, with the intention of creating an eccentric overload are very different from someone claiming they do 20 pull-ups but really it looks like mark Wahlberg on Ellen (sorry Mark😬). Partials, ISO’s and yea even the use of momentum are all tools, but whatever you do, it should be done well and with control, and with intention. There is a HUGE difference between using momentum strategically and with control, and sloppily bouncing out of the bottom of a pull up just to get another rep that you aren’t strong enough to get.
One thing to think about with those who critique strict form… form is one way with which we control load. Breaks in form allow for more reps precisely because they reduce the working musculature. In a sense, they function as a mini mechanical drop set, allow you to accumulate reps you otherwise couldn’t accumulate with good form. This sounds like a good thing at first, but it’s not actually that simple; it makes tracking proximity to failure difficult. It also introduces more fatigue which can impact recovery AND. Strength development (research is continuing to confirm that fatigue can have negative impacts on strength). If you were benching, you wouldn’t start cutting ROM, or stripping weight off to get more reps while considering that a performance for a given weight. Same thing with BW. Whatever technical standard you apply, I have a hard time seeing how not maintaining it over a set is any advantage. I don’t think artificially elevating your rep count with loose technique offers any sort of hypertrophic advantage over just doing another clean set. From my understanding of the literature, these seems to be the case in real life. Ultimately, hypertrophy is more or less maximally stimulated by involuntary slow contraction speeds with high levels of activation (this can look different with high reps). So reaching failure with super clean technique does not result in a diminished growth response any more than lifting a slightly heavier weight results in a diminished growth response. Anyway, it’s an interesting topic and I hope my points make sense 😂 🙏💪
@@Kboges
I think the pendulum has swung a bit too far to the other direction as an overcorrection to the early 2010s broscience days. Every cheat rep these days is considered ego lifting until proven otherwise which is a shame because cheat reps do have a function if you do it with intent as you described it. I certainly agree that bouncing the weight is never a good idea but I still think that using momentum to get the weight up and controlling the eccentric is very effective at building strength and size. It all comes down to the individual exercise, having a solid base and an understanding of the lift before you start bending the rules. As far as I understand, cheat reps require more total effort and have potential for more neurological strength adaptations even if it comes slightly at the cost of short term hypertrophy.
I have benefitted from switching between both approaches, the strict form and the cheat reps on certain exercises and broken through sticking points which would've probably started eroding my motivation had I continued to repeat the same method over and over again. Thanks for the detailed reply.
I like bodyweight workout because it's simple and feels good. Squats, horse stance healed my lower back pain and bear crawl, push for my shoulder pain.
I’m right there with you. I’ve have knee and low back injuries, BW stuff was absolutely critical for restoring my orthopedic health to what it is.
Thank you for your words of wisdom Benzema ❤
Thanks for watching!
Kyle thank you so much for your advices and your kboges program. It is money well spent and I recommend it to everyone to check it out.
Also I would like to share with you my progress and my routine.
I am 32 years old, 172 cm, 78 kg.
A) PULL
It consists of pull-ups and chin-ups (that's it)
In May when I started, I would do on random between 8 do 15 reps all together in sets of up to 2 reps per set.
Result was slow and I didn't believe I can progress (stupid I know).
Around August I saw your videos and program where I have integrated many of your recommendations.
By end of August I was able to do around 4 max, so I did 3 per set.
Now I do 8 sets (4x pull and 4x chin-up)
My max is 10 for both pull and chin-up.
I found a good way to build strength by doing this:
I went -3 from max.
So now I do:
Pull-up Chin-up
7 7
7 7
6 6
5 5
When I am able to do:
Pull-up Chin-up
7 7
7 7
7 7
6 6
Then I plan on adding reps to my next training:
Pull-up Chin-up
8 8
7 7
7 7
6 6
Slow and steady :)
I feel more accomplished and I put lots of emphasis on technique.
My physique is changing in a positive direction and you Kyle helped a lot by explaining that it is even possible :)
Now it sounds so stupid, but when I started I didn't believe I could progress.
B) Push and Squat
I am still in progress of integrating them with my PULL.
I started doing them 3 months ago.
SQUAT: I can only do 34 squats, so I do around 25-30 squats in a set.
PUSH: max 27, so I do around 15 - 24.
C) Regarding training schedule.
I do 3 trainings of pull and 3 trainings of push.
Squats I try to integrate every second day 2 to 3 sets.
I am doing around 24 sets of pull, 12 sets of push and 9 sets of squats on average per week.
This part needs adjustment, but that's fine.
All in all, thank you so much and keep up educating us all :)
Greetings from Croatia.
it's so interesting watching k boges do weighted vs unweighted. You can really see how dialed the form is sans weights.
Yeah I'm starting to do some weighted reps a bit more regularly. I don't go heavy, but just want to get my rep count up with good form.
@@Kboges your weighted form is better than 99.99% of ppls regular form lol
3 sets of push-ups, pull-ups, and squats 5 days a week - is that enough to develop a good physique? How much cardio would you recommend per day?
Thank you, Kyle! The objectivity of your videos is amazing, and this channel is a true gem on TH-cam.
If you are doing it close to or to failure, it is probably even too much. I would do probably more like 3 sets 3 Times a week or maybe 1 set daily (or 5times a week). You can see how frequency is very powerful variable when you look up for ex. Chris Beardsley where he researches Dose response relationships
@ thank you!
Great information as always !
Respect 👍👏
Thanks, Vincent!
Words of wisdom as always. It's funny to me how people say calisthenic don't work when there's so many examples on YT of them working.
Dude it really is. I had a conversation with someone who was saying they don’t work and I pointed out there are literally countless examples of it working, aside from the fact that his objections didn’t make any sense.
@@Kboges First, you're a great example, but below is a vid to send to this person I challenge them to find one person in the vid that's not jacked. th-cam.com/video/5mqpWOMAd_Y/w-d-xo.htmlsi=XQDJrMqNRxfKNKxq
@@oldnatty61 AHAHAHAHAHA! Dude, Every person in the video is jacked. This is such a good example 😂
This objection has always completely baffled me. it's like dude... have you not seen the guys in the calisthenics parks on the east coast? Full of people in amazing shape.
Brilliant yet again. Thanks for the inspiration. 💪
Thanks SC!
Very clean reps, kudos.
I still propose the "Boges Knows" t shirt👍🏻
HHAHAAHAH thank you, Jacko!
Any recommendations for a warm-up?
Same q for me
It’s gonna depend on the context. I don’t do a whole lot for warming up; maybe a few arm swings and a couple of easy sets in about to do BUT that’s because I don’t train heavy, I live in a warm climate, my joints feel good, and I’m using exercise I’ve done my whole life so I’m really well acquainted with how they feel and how my body feels doing them. But when I’m visiting a cold location, experience some joint soreness, am trying something I’m unfamiliar with, I will spend a few minutes getting a basic warm up in like a slow jog then spend more time warming up whatever I feel needs to be warmed up.
Cracking content as always, find myself always returning to this style of exercise, thanks to your ladders video!
Wondered about your take on muscle imbalances and how you'd approach fixing them?
I am much weaker on one side, but after say a hard set of pushups I'll feel my tricep on my strong side sore, as I assume I am taking more weight on that side and working that side much more.
Makes perfect sense as ever, thank you
Thanks, Frank! I appreciate that!
@Kboges I'm always curious. Where do you shoot these? Looks fantastic
Great reminder, great video! Thank you 😊
Thanks, Corwin!
Things that are easy are taken for granted.
Exactly. The best stuff is right at our fingertips.
Brilliant post Kyle
Thanks, Mike!
I have gotten great gains doing basic bodyweight exercises - rows, pull ups, dips, push ups and pike push ups, but doing each rep very slowly. I am only able to do 5 reps or less for each exercise before I'm totally blitzed.
Top quality over quantity💣👊👍
💯
01:39 keeps you busy for a lifetime. That hits hard.
Aslo, people no matter their age should pay (if they can) for a full body cancer screening as soon as possible. This is so important for people who actually care about longevity and health.
Great point!
Thanks Boges can you do a review of your minimal equipment set up
Yeah. I use cinder blocks and paralettes for push ups, weight vests, rings, and a pull up bar. That's pretty much it!
the proven hypertrophy rep range is anywhere from 5 to 30 reps, below that or above that can still provide a hypertrophy stimulus but it tapers off. I don't know anyone who can do multiple sets of 30 reps on pull ups, dips, or even push ups, this is with good technique done in the best way to maximize the hypertrophy stimulus not super fast bouncing reps without the slower eccentric part of the reps, as for legs you'll have to add some weight if doing basic squats for practical reasons but explosive jumping and sprints can grow the legs quite well it's what the were designed for after all, people chase numbers instead of the stimulus
That is 100% correct. Extremely well put and gives a proper perspective on the power of these over the long run. All said, Brian. 👏
could u do a deeper dive on accesorie movements such as pike pushups, ring curls and maybe bw tricep extensions? also i havent seen u train straight bar dips in a while, is there a reason for that+
Idk where you live man, but if this is your backyard consider me jealous! Looks insanely beautiful. As always ty for the great videos
Great video as always bro !!🙏🏿
Thank you, Anthony!🙏
Can’t go wrong with - Push-ups, Pull-ups, Dips, Inverted Rows, banded shoulder press and raises, single leg squats and deadlifts and deep squats every other day. Mix this with a long walk or short run and stretching 3-4 times a week Nd you are sorted. Keep it simple and be consistent. I’ve been in the best shape and more mobile since doing for just over a year. No gym membership either so I’m also saving money and reversing previous gym injuries. 🔥
THIS is exactly it💪
well done
Short and sweet.
Yep. Gotta keep it short and sweet.
Thanks for watching, Sam!
Slowly, but surely seeing the light....😮
Good to hear, brother!
In addition to the basic push deck, pull deck and leg deck, we now have more decks: A pause deck, a weighted deck, speed deck, a slow deck, hand placement deck,......For only $129.95 you can have all 12 decks a $399.95 value!!!
Hahahahahha Geoff, let’s partner up on it 😉
@@Kboges I'm in. Maybe start with a zoom call with an idea session and to scope out the project boundaries?
Well said!
Thanks for watching!
There is great joy in finding new ways to increase the challenge of a movement whether elevating the feet on pushups or pushing through with the scapula or adding height by pushing through with your toes. There are various combinations to continue growth through bodyweight - don’t abandon the hard because you are bored, the investment is worth it.
i just download your videos so whatever happens I have possession of that knowledge. thinking of uploading them to drive cant never be too careful
thank you so much for this information
It's my pleasure. Thank you for watching!
Kyle more Frequent videos plz bro haha cheers for the 🔥
Hi. Love to watch your content every now and then. Always inspiring. Can I just ask real quick, whats your height/ weight? Maybe if you have a rough idea also bodyfatpercentage? I think I am not too far of from your asthetic but Im unsure if I need more mass then shred or rather just shred :) Appreciate it a lot! Keep on inspiring, greetings from munich
Awesome content
Thank you. Can you please do a session on good stretching practices
I have a video on my personal stretching practice. It's simple.
Thanks for your videos; I really like your approach. I would like to know more about your pull-up form: It seems that you maintain a slight arch in your lower back, even when keeping your legs straight. Is that intentional? What do you think about the hollow body position with the tailbone tucked?
Your form is really nice to watch. If you like the idea, I would really appreciate a video with a breakdown of your form and an explanation of the reasons behind your preferences.
Happy Holidays and greetings from Germany!
Thanks for an other banger video K!
Thanks for watching! Glad it resonated🙏
Thank you!
Thank you!
@Kboges any good email to reach out? Thanks
My website should have my email. If not kboggeman@gmail.com works
@Kboges thank you!!!
Love your content bro ❤❤ . Amen 🙏