This is why I’m still making progress. At one point my shoulder started hurting during pushups. I switched to elevated ring pushups which didn’t cause pain and worked those while I did a lot of hanging and shoulder external rotation exercises. A month later i resumed pushups on the ground without issue. Another time I experienced a minor chest strain. I immediately began doing elevated pushups at an elevation that didn’t cause pain and worked back down to ground level while massaging and stretching and was back to normal in a week or 2. Never let an injury stop your progress. You need to keep moving no matter what
I'm getting that with my shoulder too when doing push ups on the floor. Diamond push ups, push up on rings are fine its just normal on the floor (like u said). I find its like the front/side of my right shoulder. I'm currently doing hanging from a bar (going from dead hang to active hang), YTW, external rotation exercises and overhead dumb bell lifts (with a light weight). I just hope I recover quick as I want to do floor push ups again xD
I started with just lying on my side and lifting a light Dumbell to horizontal. Eventually started doing these too th-cam.com/video/P5nqOB5oq0I/w-d-xo.html Hanging was crucial though. I worked up to a full 90 seconds deadhang, but sometimes just do smaller sets of 30 seconds. I do 90 total seconds during warmup and 90 seconds during cooldown. The key is to relax completely and really let your lats and chest muscles start to loosen
injury prevention/management I think is one of the most undervalued aspects of physical exercise. Gaining more knowledge as to how you CAN get injured and what things to look for when injured is mandatory for long term living. Smooch
Hmm. Good points. I won't go into the laundry list of my recent injuries, but they're there. Your message is telling me I'm taking too many multi-day pain breaks and I need to figure out another way to do the thing. I need to go down your list and check the boxes. A lot of the things you talk about are things I already know, but it's nice to get a reminder sometimes. Thanks, K.
I had an ACL injury and was told not to lift heavy weights (both upper and lower body), so I created a workout plan that didn’t involve any weights and it was basically just calisthenics (pull ups, push ups, dips etc) and after 3 months when my knee healed I lost almost no muscle mass at all. There’s always a way to work around an injury, you just have to find it.
I could actually feel my gains radar start to tickle my senses over in Scotland. I literally felt this upload as it was processing lol and behold I check my phone and here it is. Sunday is now officially known as Gainday
its nice to hear this from a professional trainer bc i always am told to do so many different things by so many different people who have zero qualifications besides anecdotal evidence (which the fitness side of life is riddled with). Thanks again for the straight to the point high quality info
I've been doing everything you told me to do for the past 5 months. I'm able to do 50 push-ups, 22 pull-ups and 25 dips. I also built a pretty good physique at only 15 years old thanks to you. I'm grateful for your help :)
WOW! Well done, brother! Thank you so much for sharing. This is inspirational. Keep it up my friend, and never hesitate to reach out if you have any questions!
@@hoffman123full On my Push day I do 200 push ups and 100 dips. On pull day I do 40 wide pull ups, 40 close grip chin ups, 40 regular pull ups and 40 inverted rows. On Leg day I do a 20/30 min run, 50 Pistol squats on each leg, 50 frog jumps, 50 box jumps and a circuit: (5 squats » 5 jumps squats » 30 sec Isometrical 90 degree squat hold)x5
Exactly what I needed to hear Kyle, thank you! Sometimes injuries tend to take a toll on someones mind and resting and eventually quitting comes into favor. But as you said preserving fitness by staying active and implementing the mindset to expect injuries and but still moving makes all the difference in the world.
It really does, brother. A lot of people are chasing optimal, and if they can't get the training that they want, they would rather quit altogether. fighting this temptation is huge because setbacks are inevitable, but as long as you keep plugging away with what you can, your long term progress is also inevitable.
Man. This is really supernatural. This is 3rd time when you release a video on a topic that directly relates to me. i'm recovering from ankle ligament tear right now (don't know if i wrote it right, as i'm not native speaker) and just was walking on 2 legs first time after plaster (gypsum) and crutches. I was training my upper body during that time, to be in a shape and good mood. It happened during my run, i was careless when i turned, and my ankle bended 90 degrees and i fell. It was very painful, not gonna lie. It destroyed my mood, even during recovery. I was thinking my leg not gonna be the same, because doctor said there is a risk of it occuring again. Now i need to wear corset on my ankle, for a couple of months on a daily basis, after that only when i run. But mindset is the key. You are not gonna fully protect yourself of all injuries, you can not be ready for anything. But when you believe that you gonna heal, and it could have been worse, it will really work. I seriously think that there are some supernatural forses that helped me, and i see this video now. Thank you Kyle, and stay safe brothers! allways be aware and careful
I have returned watching this video after a big problem with my push ups ... (on the ground) , i can't even do a set anymore without having a HUGE pain in my shoulders (especially my right shoulder) I do not know if one day it'll come back to normal (I'll pray the gods for this), the good news are: i can still do dips, and rings push ups without pain-free.
Great advice. Most folks don't understand this and let small injuries give them an excuse to stop. Then, you have to restart your exercise habits which were ingrained but are now lost. Thanks for the great tips and help.
isnt the heaven something so beatiful surely God is the most creative most committed alhamdulillah great video brother as always is great to see you workout at pure peace, silence and focus something really difficult to achieve thank you
This concept is so important. As I make my way through my twenties, I find more and more friends falling off the exercise bandwagon due to various injuries. I myself had a pretty serious neck injury last year. Walking extensively and utilizing body weight squats and wall push ups (in a neck brace) almost certainly accelerated my recovery and path back towards pushing the boundary on my training. Thank you so much for the amazing content. It’s very inspirational and informative.
thank you for addressing this very real issue, a month ago i started feeling tricep tendon pain and as you mentioned, trying a different exercise that works the same muscles but pain free was the way to go for me, i substituted dips for different pushups variations for a while and the tendon got better, now im doing dips again for less volume, the idea of not being able to train due to injury is scary thanks for the tips.
As a mountainbiker and a hockey player i 've had my share of injuries but i quickly learned to work around them and focus on muscle groups you would normally overlook. Injured wrist np, legs, core and even the other hand. I don't mind working only one arm, that arm will help to bring the other hand back to business faster. And on top of that, it's good for mental health, you don't sit back and watch your gains go away, you continue to work on yourself and make progress in other areas.
All your efforts, simple and accurate information aside, just watching you workout in the videos makes me wanna get up and exercise daily. You're a blessing. You're a true motivator. Thanks so much, Kyle.
Very good insight ! I would also recommand building solid tendons and articulations to avoid injuries in the first place. But I'll be sure to keep your advices in mind when a tendinite shows up.
have been at this simple regime for some 4-5 months now, starting to feel confident in t-shirts and even after a long night i want to workout the next morning, if it would be any more than the essentials done right and take more time /energy to do it I would not. As many very grateful for your videos, thank you and always such a joy to read the comments, shoutout to the community :D
Well said, instead of using the injury as a reason to quit training we should strive to stay in motion. This includes really cold weather! Get those reps in
I realised about a year ago that if I stopped every time I got injured, I’d never train! Decided to find work around a after hearing Pavel Tsatsouline talk about working the area without aggravating the area. Great to hear your process
This is really good advice. I've needed this "answered" lately - been finally getting back in shape but have been "out of shape" long enough that i'm constantly injuring myself a little. Nagging painful but not really that bad of injuries and I'm never sure how much is too much. Good example: been snowboarding again a lot, but my achilles/calves/arches on my feet are just not up to doing it regularly again so they're always in pain. Hard to balance how much recovery/work I can do while I wanna snowboard every week!
I think with the awesome growth your channel has seen and all of the lives you’ve changed, Q&A 4 would be a welcome addition to your already incredible library of wisdom. Those first three made a world of difference, and I’m sure new subs have some good questions of their own. Anyways, great video as always and thanks!
Good stuff! This makes sense and is applicable to all sorts of fitness/training routines. I have been rehabbing Achilles Tendonitis for the past 3 months (overuse injury from running too fast too often and I heal slowly since I am 50). Since I can't run without feeling some pain I have been doing lots of stationary biking & suffering on a climber machine. I have also been taking advantage of the 'downtime' to focus on strengthening all my leg muscles and trying to identify and address any imbalances. To protect my Achilles during squats, lunges etc I typically elevate my heels (quarter inch piece of wood). Never stop trying to get fitter. Always use setbacks as a way to just do things differently.
Awesome! Would you be interested to make a video about your bloodwork? i saw on your ‘what i eat on the holiday’s to stay lean’ that u had i quite generous amount of total iron intake. I love your content! you’re a big inspiration
I have accompanied you since you had about ~3k subscribers. Apparently now, you got more than 300k! Congratulations on your achievements, you deserve every second of it. Stay amazing :) 💪
Yup you just cant not like this guy. Videos are short and to the point, and full of actually useful information. No fluff videos made just for views and ad revenue. That's what TH-cam is supposed to be. I hope tons of people buy his plans to help him out for that reason.
Ha, just developed golfers elbow. I didn’t abandon training and I have a developed a decent auxiliary workout. Thanks for the expert advice, you’re a God sent!
First of all, thank you Kyle for everything you share. It has had an enormous impact on my fitness/life. I'd love to see a video from you dedicated about improving/correcting posture through calisthenics, and also your perspective on it. Thanks again!
thank you for making this video, I've been sad about my biceps tendonitis recently but I'm ready to get back to a routine that doesn't aggravate it! my goals will need to be changed but I rather have that then no physical gains at all!
Great video, having what I call now “chronic” shoulder pain since I’ve had it for two years it doesn’t seem to much go away but it also doesn’t get worse. After countless “corrective” exercises from doctors I’ve eventually returned back to basic prime movements with slow but steady progress and I’ve learned through pain science that even if it “feels” a little bit off, it is still OK to train and continue making progress. Don’t be stupid. But don’t quit. Strength is the best way out of injury. Love the video.
A couple of heavy things happening in my life right now led me to cycling in and out from these depressive slumps the past 6 months. Working out essentially became an outlet for me to relieve myself from my daily stress and anxieties. Less panic attacks, lesser brain fogs, eating right not skipping meals, more active instead of just sleeping all day - just generally feeling healthier than i was before. I’m glad i stumbled around this video to reaffirm what worked for me whenever i get some sort of injury. One time i got tricep tendonitis for 3 weeks after doing excessive push ups with bad form (i know im kinda stupid lol) so it made it difficult for me to do any upper body exercises. “Rested” for more than two weeks but the pain didn’t go away. It wasn’t until i slowly started doing push up progressions that it magically healed in 5 days, i kid you not. For two days i did several sets of wall push ups with mild resistance. With proper form and slow controlled movements, i slowly progressed down to table and chair height, kneeling, then regular push ups. The sharp pain was gone by day 5. The human body is absolutely amazing! Movement truly is healing. Thanks for your videos!!
Dude this is phenomenal - this totally relates to our topics we discussed today and I love the walking to walk and talking the talk. Something that’s helped me is working in reverse to strengthen the antagonist muscles. Like for shin splints I usually do a sled backwards or tib curls and it perfectly heals and strengthens
At 40, the next minor strain or sore joint is always right around the corner. This is an awesome checklist to keep moving, progressing, and enjoying the fruits of an active lifestyle when these inevitable roadblocks occur.
This is gold.. I got elbow pain on my left hand due to pulling movements... So I do Walking Leg workouts Ab exercises (that do not require hands) I'm taking a break with upper body work out for some time... And slowly start with ring rows, inclined pushups... Basically easier variations...
Never let them stop you. Hurt my back and couldn't lift for a year and couldn't walk or stand much for a while. But now I am back to lifting and am at 20 pullups and just need four more to get back to full strength
Great video! A rule I follow for this is: do whatever movement that doesnt cause pain above 2 or 3 (out of 10) and do it everyday for high reps (20-30).
I was doing 20 pull-ups, 15-20 miles/week, loads of push-ups and after just a couple of hours at an arm wrestling event gave me crazy bilateral bicep tendonitis. I tried to work through it the wrong way and eventually went to legs. Then, I squatted improperly causing bilateral patellar issues that the Ortho couldn't help me with even after MRI's; I couldn't run a mile without my knees flaring up or do 10 push-ups without the stinging pinching pain of my tendons. I fell into a sedentary lifestyle. Long story short: BPC-157 & TB-500 cycle with KneesOverToesGuy exercises and negative, lightweight, and resistance band training has helped me come back. I am a long ways from my old gains and not 100% better, but I can run again and I'm back on the pull-up bar. I'll start implementing some of the alternate excises you mentioned to hopefully keep myself from over-doing it too soon unless you have any other tips/advice. Thanks for the videos, I find them very practical and helpful.
Great info as always. My right shoulder has been giving me some trouble lately, nothing serious, just some slight stiffness and I find myself cracking/popping it pretty often to relieve it. I'm thinking it's my lat pulldowns causing it; next pull day I will try a different grip and see if anything changes.
Have you ever considered lowering Myostatin levels? I love what you teach, I've been following your teachings, especially splitting up my sets to two workouts due to a busy schedule. I believe it takes roughly 8 hours before Myostatin levels return to normal, so working out more than once per day within the 8 hour window should be advantageous however I'd like to hear your take on Myostatin.
The last tip is a very important one. Staying active is really important to remain strong and not get pain senstive. I learned that the hard way sadly.
Hi Kyle! Was just wondering where you got these pants? I’m looking for a pair of long pants for this cold weather and these seem comfortable and less restricting.
Kyle, what are your thoughts on high-rep band exercises for tendon hypertrophy? For example incorporating very high-rep light band curls to significantly reduce your chances of getting biceps tendonitis. Brilliant video btw, daily movement is absolutely very important when injured.
YES! Dude I really think there is something to this approach. Once I got the 1 arm chin up, I started messing around with it more and sure enough it just destroyed my elbow tendon. I rehabbed with with reverse Tyler curls, and LOTS of high rep band work (like sets of 100). I do think there is something to the high rep band stuff as a way to rehab and maybe bulletproof tendons. I can't speak to this with any more than my personal experience, but anytime I have to rehab something, I try to incorporate them into the process.
Maybe you can help! I’m pretty young (late 20s) and feel like I slipped my disc a few years ago. In high school I was an athlete. Now I haven’t worked out for years. I’m not overweight, in fact I still have remnants of a 6-pack and very high natural muscularity, but my lower back hurts off and on pretty often, and the pain sometimes goes to my leg. It makes bending to touch the floor a bit of an exertion. It makes me feel old. Wondering what you think about how to heal from it, as I feel going to the doctor for an X-ray would just tell me what I think (that I slipped my disc or something). I can walk and run fine, but sitting certain ways can quickly start to lead to lower back pain.
Thank yo for the highly motivational topic Sir, How important is prehab exercises before a workout are? Can they be a foolproof for injury prevention? from a standpoint of a relatively fit guy who can run.
Thanks Kyle! I've been dealing with tricep tendonitis/tennis elbow for the past 4 months or so. I've been slowly increasing weight and reps to my push/pull exercises, but may have aggravated my elbow again yesterday doing pushups. Hopefully it can fully recover so I can continue progressing.
I f'd my whole body (literally) then stopped training for months which fd me up even more. Just now (1 year after) I'm beggining to understand this. From 30-40kg pull up to 15kg lat pulldown. We going up from here baby.
I'm glad you mentioned golfer's elbow it's put me out of my pull up game for a while now. I do lat pull downs in the gym to try and compensate....what do you think about that?🤔
Always great content as always, Kyle! As someone who had to have surgery for miniscus tore, I can definitely say that to keep moving (safely) is essential for a successful recovery. A question about resting. With high-frequency training, what is your opinion on deload weeks? I tend to one every 1-2 months where I basically do nothing for one week just to be safe, but I don't remember you mentioning it in your videos.
Sir, out of curiosity, do you ever train neutral grip pullups? I don't believe I've ever seen that exercise in your videos and I'm wondering why. That exercise, at least for me, seems to be the least stressful on my shoulders when compared to the standard pronated/supinated versions. I feel like it hits the lats, forearms, and biceps to a somewhat equal extent as well. Maybe I'm wrong but it's a fun exercise either way! Thanks for the video!
I needed to hear this. I think I suffer from golfers elbow. Been this way for 4 weeks now. Doesn't really feel any better or worse. I was sedentary until last week when I started using resistance hands. You really feel like crap if you work out all the time and suddenly stop altogether. I did lose a few lbs, though. Thanks for the message and ideas. I'm getting back in the swing of things tomorrow.
Your absolutely right ,those who train it's inevitable you will experience an injury and you have to train around the injury ,i recently started traing after 1.5 years after few weeks of squat i started to push hard i have some tender pain near the end of the right knee which is related to IT band ,Bro any suggestion on how to treat the pain its not intense but beyond miniscule .Any tips? Thanks for being on TH-cam.
Thanks for this. Hurt my right elbow doing straight bar chins. Unable to do chinups, and push-ups hurt that elbow as well. Went for a 3 mile hill run and pulled something in the back of my left knee. So now I'm going for walks, doing elliptical, and using 10 lb dumbells till I can heal. Going to ortho for knee on Monday. Thanks again for the reminder to keep moving.
Ahhh damn sorry to hear this. Good luck with the ortho. Keep me posted on your recovery. BTW, straight bar chins can be rough on the elbows for a lot of people, myself included. I hope you get it squared away.
I'm happy to hear you enjoy the content! Thanks for the support! This is a new Rogue plate carrier. It might just be my favorite weight vest. I love this one.
Yes, but this can be complex. Anterior hip pain can be several things, including tendinitis but also FAI. Check out “squat university”. He has awesome content addressing this. For me, extra glute strength and hip flexor training has always helped.
@@Kboges thanks! Yeah I saw some of their vids on this, really cool. It was diagnosed by a PT to be tendonitis and even though I can squat fine, I can always feel it a bit, especially with running, squatting or even sitting cross legged.
HAHAHA! Next time! Ah yeah elbow pain is very annoying. It can be one of the more stubborn ones to treat. Depending on the nature of it, you can look into reverse Tyler curls (for golfer' elbow) or Tyler curls (for tennis elbow) to see if it applies to you.
After coming back from a torn distal bicep tendon, my elbow tendinitis went away, but it has slowly crept back into my right elbow. Very frustrating. This was just the video I needed today. Thanks!
Currently im facing rhomboid muscle irritation which causes the muscle tension spasm to go all through the upper traps, armpit and the chest region, its irritating but messaging it helps a lot relieves some tension from that region. Stay Srong & Push Through Brothers🤜🤛
What do you think about taking a deload week? I recently took a week and a half off after finishing your pullup program (which helped me get from 7 clean pullups to 10 clean form pullups), and after I finished I was doing up to 50-60 pullups a day (on upper body days - M-W-F) sometimes and it felt like my progress had been stunted. I also did some high rep body weight squats and got 275 in a day (which left my quads sore deep down for about a week) and I felt that my body was asking me to take a week off. I have been doing ice plunges daily and keeping my protein intake at around 1-1.5 grams per lb. Do you think deloading is beneficial every few months or do you ever do that? Thanks
I think I have ulnar nerve compression. I don't really know how it happened. I recently started doing pushups and built up from a total of zero scratch and to a solid 9. I stopped all push exercises recently because I could feel something snapping on my left elbow while doing bench presses, shoulder presses and push ups and I wake up with numbness on both my hands. This has been frustrating, my doctor told me to not do weight anymore. I didn't take my diagnosis further, didn't do a scan and neither did I take any of the nerve medications he prescribed. Simply because I feel I can recover on my own. It has been a frustrating couple of weeks, I am taking a break from weights. I'm really scared. Any words of advice for me? This has been the longest streak of fitness I've ver had. I'm 25 years old.
Just before summer of 2020 in just a couple of days after realizing I can do muscle ups, I screw up my shoulder doing them. That got kind of resolved, then I screw up my other shoulder doing dips. I'm thinking my summer is over, everything hurts. Somehow, by the grace of God, regular wide-overhand grip pullups don't hurt. Somehow, narrow/diamond pushups also work. Pullups one day, pushups next day for the next few months, or combined. Simplicity saved both my shoulders and my summer, learned something from it too.
Useful info. My dad is a leading physiotherapist in the hospital and you pretty much said what he would suggest. But I would like your take on overtraining and overtraining recovery. I'm kinda holding you accountable because even though I screwed up with the number of reps, it is Your high-freq program. After about three weeks of this new regime, my performance in pull ups and squats suddenly dropped. My legs did not suffer as much as my pulling muscles, went from doing 17 max pull ups down to barely doing 7-8. And ive been feeling sore and really lethargic for few days now. Any suggestions?
This is why I’m still making progress. At one point my shoulder started hurting during pushups. I switched to elevated ring pushups which didn’t cause pain and worked those while I did a lot of hanging and shoulder external rotation exercises. A month later i resumed pushups on the ground without issue. Another time I experienced a minor chest strain. I immediately began doing elevated pushups at an elevation that didn’t cause pain and worked back down to ground level while massaging and stretching and was back to normal in a week or 2. Never let an injury stop your progress. You need to keep moving no matter what
Well done, Michael! This is exactly how this works in real life. Glad to hear you did it right and kept training!
@@Kboges 💟 Dude you're a godsend
Which external rotation exercises were you doing?
I'm getting that with my shoulder too when doing push ups on the floor. Diamond push ups, push up on rings are fine its just normal on the floor (like u said). I find its like the front/side of my right shoulder. I'm currently doing hanging from a bar (going from dead hang to active hang), YTW, external rotation exercises and overhead dumb bell lifts (with a light weight). I just hope I recover quick as I want to do floor push ups again xD
I started with just lying on my side and lifting a light Dumbell to horizontal. Eventually started doing these too th-cam.com/video/P5nqOB5oq0I/w-d-xo.html
Hanging was crucial though. I worked up to a full 90 seconds deadhang, but sometimes just do smaller sets of 30 seconds. I do 90 total seconds during warmup and 90 seconds during cooldown. The key is to relax completely and really let your lats and chest muscles start to loosen
injury prevention/management I think is one of the most undervalued aspects of physical exercise. Gaining more knowledge as to how you CAN get injured and what things to look for when injured is mandatory for long term living. Smooch
Well said, Vash! I couldn't agree more.
Kyle, I really appreciate the short form videos.
It's rare to find a content creator who respects the viewers time.
And the message is always quality
Thank you for this feedback! I’m glad the format and content resonate with you, my friend. Much appreciated.
@@Kboges i love you kboges
Dooberstein you’re exactly right
Nice point u made... "It is better to be hurt but active and fit, than it is to be hurt and out of shape." Love your teachings kyle....!
Thank you, BAR! Great to hear from you, as always and so happy you enjoy the content, my friend. I hope all is well!🙏
Yes. Logic, reason and true nobility. Fear nothing except becoming an evil doer. Trust Goodness and be brave.
I love this, Adnan! Well said!
Still my most favorite channel.
Thank you, David! That means a lot!
Hmm. Good points. I won't go into the laundry list of my recent injuries, but they're there. Your message is telling me I'm taking too many multi-day pain breaks and I need to figure out another way to do the thing. I need to go down your list and check the boxes. A lot of the things you talk about are things I already know, but it's nice to get a reminder sometimes. Thanks, K.
Keep moving, but be cautious with the injuries. Good luck on your recovery, my friend.
I had an ACL injury and was told not to lift heavy weights (both upper and lower body), so I created a workout plan that didn’t involve any weights and it was basically just calisthenics (pull ups, push ups, dips etc) and after 3 months when my knee healed I lost almost no muscle mass at all. There’s always a way to work around an injury, you just have to find it.
I could actually feel my gains radar start to tickle my senses over in Scotland.
I literally felt this upload as it was processing
lol and behold I check my phone and here it is.
Sunday is now officially known as Gainday
HAHAHAHA! Dude this had me laughing so hard. Thank you, brother! Always great hearing from you.
@@Kboges anytime brother. Your channel is the best one out there in the fitness space. You’ve inspired me on so many levels
@@StrongandConditioned That means a lot, dude. Thank you.
its nice to hear this from a professional trainer bc i always am told to do so many different things by so many different people who have zero qualifications besides anecdotal evidence (which the fitness side of life is riddled with). Thanks again for the straight to the point high quality info
I'm glad you found this helpful, Fisher!
Perfect timing. Actually experiencing some elbow pain from pull ups now. Gonna try this. Appreciate your work, Kyle.
Ryan, shoot me an email if you haven't already, and we can discuss some more strategies.
Don't focus on what you can't do. Focus on what you can do. Great video content as always
Kyle, thank you so much for all of this valuable information. Your knowledge and wisdom has helped me so much physically and mentally.
JG, this is amazing to hear! Thank you for the kind feedback! Good luck on your fitness journey!
@@Kboges Thank you! :)
Injuries can make or break you. Thanks for always being so real 🙏
So true!
I've been doing everything you told me to do for the past 5 months. I'm able to do 50 push-ups, 22 pull-ups and 25 dips. I also built a pretty good physique at only 15 years old thanks to you. I'm grateful for your help :)
WOW! Well done, brother! Thank you so much for sharing. This is inspirational. Keep it up my friend, and never hesitate to reach out if you have any questions!
what is your workout routine?
@@hoffman123full On my Push day I do 200 push ups and 100 dips. On pull day I do 40 wide pull ups, 40 close grip chin ups, 40 regular pull ups and 40 inverted rows. On Leg day I do a 20/30 min run, 50 Pistol squats on each leg, 50 frog jumps, 50 box jumps and a circuit: (5 squats » 5 jumps squats » 30 sec Isometrical 90 degree squat hold)x5
@@robull9565 wow, very good workout! So inspirational. Thanks for sharing
@@hoffman123full you're welcome 🙏🙏
Exactly what I needed to hear Kyle, thank you! Sometimes injuries tend to take a toll on someones mind and resting and eventually quitting comes into favor. But as you said preserving fitness by staying active and implementing the mindset to expect injuries and but still moving makes all the difference in the world.
It really does, brother. A lot of people are chasing optimal, and if they can't get the training that they want, they would rather quit altogether. fighting this temptation is huge because setbacks are inevitable, but as long as you keep plugging away with what you can, your long term progress is also inevitable.
Man. This is really supernatural. This is 3rd time when you release a video on a topic that directly relates to me.
i'm recovering from ankle ligament tear right now (don't know if i wrote it right, as i'm not native speaker) and just was walking on 2 legs first time after plaster (gypsum) and crutches.
I was training my upper body during that time, to be in a shape and good mood.
It happened during my run, i was careless when i turned, and my ankle bended 90 degrees and i fell.
It was very painful, not gonna lie. It destroyed my mood, even during recovery. I was thinking my leg not gonna be the same, because doctor said there is a risk of it occuring again. Now i need to wear corset on my ankle, for a couple of months on a daily basis, after that only when i run.
But mindset is the key. You are not gonna fully protect yourself of all injuries, you can not be ready for anything. But when you believe that you gonna heal, and it could have been worse, it will really work.
I seriously think that there are some supernatural forses that helped me, and i see this video now.
Thank you Kyle, and stay safe brothers! allways be aware and careful
I have returned watching this video after a big problem with my push ups ... (on the ground) , i can't even do a set anymore without having a HUGE pain in my shoulders (especially my right shoulder) I do not know if one day it'll come back to normal (I'll pray the gods for this), the good news are: i can still do dips, and rings push ups without pain-free.
Great advice. Most folks don't understand this and let small injuries give them an excuse to stop. Then, you have to restart your exercise habits which were ingrained but are now lost. Thanks for the great tips and help.
Love the simplicity of your philosophies.
Great work 👍
Thanks, Sam!
isnt the heaven something so beatiful
surely God is the most creative most committed alhamdulillah
great video brother as always
is great to see you workout at pure peace, silence and focus something really difficult to achieve
thank you
great post, as always Kyle! delivered in under 3min. quick inspiration for the week ahead! sound, functional advice! Keep moving everybody 💯
Thank you, djj! I'm glad you enjoyed. Your support is always appreciated, brother!
Thank you for this. I've injured my knee and torn a ligament, it's stagnated my progress but now back on track because of this!
So much good information is such a short time! This is the ultimate proof of K's respect for his viewers! Keep it up man!
This concept is so important. As I make my way through my twenties, I find more and more friends falling off the exercise bandwagon due to various injuries. I myself had a pretty serious neck injury last year. Walking extensively and utilizing body weight squats and wall push ups (in a neck brace) almost certainly accelerated my recovery and path back towards pushing the boundary on my training.
Thank you so much for the amazing content. It’s very inspirational and informative.
Thank you for sharing wisdom ❤
It my pleasure brother. Thank you for watching!
Perfectly timed video, I fractured my thumb whilst playing volleyball a week ago...
I can't go to the gym, but at least I can do pushups!
Exactly, Shakowa! Good luck on your recovery!
Always keep moving!
Exactly!
thank you for addressing this very real issue, a month ago i started feeling tricep tendon pain and as you mentioned, trying a different exercise that works the same muscles but pain free was the way to go for me, i substituted dips for different pushups variations for a while and the tendon got better, now im doing dips again for less volume, the idea of not being able to train due to injury is scary thanks for the tips.
Well done! That's exactly how you should do it. Thank you for sharing, gerooo909!
Thanks king love your short and to the point videos!
Thanks, Matej!
As a mountainbiker and a hockey player i 've had my share of injuries but i quickly learned to work around them and focus on muscle groups you would normally overlook. Injured wrist np, legs, core and even the other hand. I don't mind working only one arm, that arm will help to bring the other hand back to business faster. And on top of that, it's good for mental health, you don't sit back and watch your gains go away, you continue to work on yourself and make progress in other areas.
As a 27 time Olympian and auschwitz survivor, I did these all the time and it helped
I love this man. Im trying to strengthen my squats
Thanks, Dolev! Enjoy the squat training!
All your efforts, simple and accurate information aside, just watching you workout in the videos makes me wanna get up and exercise daily. You're a blessing. You're a true motivator. Thanks so much, Kyle.
Nitish! That is exceptionally kind, my friend. Thank you for the support and I'm so glad you enjoy the content.
Very good insight ! I would also recommand building solid tendons and articulations to avoid injuries in the first place. But I'll be sure to keep your advices in mind when a tendinite shows up.
100% this! I couldn't agree more, Mace!
This guy's spot on 👍💪✊🤙
Man Bogus, thank you for another really good video. I appreciate your effort.
Thank you, WhoDis!
have been at this simple regime for some 4-5 months now, starting to feel confident in t-shirts and even after a long night i want to workout the next morning, if it would be any more than the essentials done right and take more time /energy to do it I would not. As many very grateful for your videos, thank you and always such a joy to read the comments, shoutout to the community :D
You’re underrated my man!❤
Thank you, brother!
Thank you man, your content is so good and to the point!
Well said, instead of using the injury as a reason to quit training we should strive to stay in motion. This includes really cold weather! Get those reps in
I realised about a year ago that if I stopped every time I got injured, I’d never train! Decided to find work around a after hearing Pavel Tsatsouline talk about working the area without aggravating the area. Great to hear your process
Hey Alex! Yeah that is the realty for a lot of people. It's all about continuing to be active while you recover.
This is really good advice. I've needed this "answered" lately - been finally getting back in shape but have been "out of shape" long enough that i'm constantly injuring myself a little. Nagging painful but not really that bad of injuries and I'm never sure how much is too much. Good example: been snowboarding again a lot, but my achilles/calves/arches on my feet are just not up to doing it regularly again so they're always in pain. Hard to balance how much recovery/work I can do while I wanna snowboard every week!
I think with the awesome growth your channel has seen and all of the lives you’ve changed, Q&A 4 would be a welcome addition to your already incredible library of wisdom. Those first three made a world of difference, and I’m sure new subs have some good questions of their own. Anyways, great video as always and thanks!
Thank you, Daniel! A new Q and A would be a great addition!
Thank you for the support and for the kind words, my friend!
Good stuff! This makes sense and is applicable to all sorts of fitness/training routines. I have been rehabbing Achilles Tendonitis for the past 3 months (overuse injury from running too fast too often and I heal slowly since I am 50). Since I can't run without feeling some pain I have been doing lots of stationary biking & suffering on a climber machine. I have also been taking advantage of the 'downtime' to focus on strengthening all my leg muscles and trying to identify and address any imbalances. To protect my Achilles during squats, lunges etc I typically elevate my heels (quarter inch piece of wood). Never stop trying to get fitter. Always use setbacks as a way to just do things differently.
Awesome!
Would you be interested to make a video about your bloodwork? i saw on your ‘what i eat on the holiday’s to stay lean’ that u had i quite generous amount of total iron intake.
I love your content! you’re a big inspiration
I have accompanied you since you had about ~3k subscribers. Apparently now, you got more than 300k!
Congratulations on your achievements, you deserve every second of it. Stay amazing :) 💪
Knight! Thank you so much! I appreciate the support and thanks for sticking with me from the beginning. It means a lot, my friend. Much love!
Yup you just cant not like this guy. Videos are short and to the point, and full of actually useful information. No fluff videos made just for views and ad revenue. That's what TH-cam is supposed to be. I hope tons of people buy his plans to help him out for that reason.
Good info as always. Motion is lotion if you can still keep moving through the healing process.
Exactly! Well said, BW!
Ha, just developed golfers elbow. I didn’t abandon training and I have a developed a decent auxiliary workout. Thanks for the expert advice, you’re a God sent!
You did it right, Norman! Sorry to hear about the golfers. Look into reverse Tyler curls to see if they possible apply to your situation.
Fr the most beneficial calisthenics content in TH-cam , can you drop a vid on how to increase reps please,keep up 💪
First of all, thank you Kyle for everything you share. It has had an enormous impact on my fitness/life. I'd love to see a video from you dedicated about improving/correcting posture through calisthenics, and also your perspective on it. Thanks again!
2 days ago I sprained my ankle in a volleyball game and now i am out for a month, gonna be focusing on upper body for some time. great video!
Sorry to hear that, but good for you for staying after it! Good luck on the recovery.
thank you for making this video, I've been sad about my biceps tendonitis recently but I'm ready to get back to a routine that doesn't aggravate it! my goals will need to be changed but I rather have that then no physical gains at all!
Great video, having what I call now “chronic” shoulder pain since I’ve had it for two years it doesn’t seem to much go away but it also doesn’t get worse. After countless “corrective” exercises from doctors I’ve eventually returned back to basic prime movements with slow but steady progress and I’ve learned through pain science that even if it “feels” a little bit off, it is still OK to train and continue making progress. Don’t be stupid. But don’t quit. Strength is the best way out of injury. Love the video.
Dead hangs are great for shoulder pain, start with about a minute a day (total time) and work you way up from there.
@@brucefoster4106 yeah I need to do more of those
A couple of heavy things happening in my life right now led me to cycling in and out from these depressive slumps the past 6 months. Working out essentially became an outlet for me to relieve myself from my daily stress and anxieties. Less panic attacks, lesser brain fogs, eating right not skipping meals, more active instead of just sleeping all day - just generally feeling healthier than i was before.
I’m glad i stumbled around this video to reaffirm what worked for me whenever i get some sort of injury. One time i got tricep tendonitis for 3 weeks after doing excessive push ups with bad form (i know im kinda stupid lol) so it made it difficult for me to do any upper body exercises. “Rested” for more than two weeks but the pain didn’t go away. It wasn’t until i slowly started doing push up progressions that it magically healed in 5 days, i kid you not. For two days i did several sets of wall push ups with mild resistance. With proper form and slow controlled movements, i slowly progressed down to table and chair height, kneeling, then regular push ups. The sharp pain was gone by day 5.
The human body is absolutely amazing! Movement truly is healing. Thanks for your videos!!
Also stretching will heal too!
Dude this is phenomenal - this totally relates to our topics we discussed today and I love the walking to walk and talking the talk. Something that’s helped me is working in reverse to strengthen the antagonist muscles. Like for shin splints I usually do a sled backwards or tib curls and it perfectly heals and strengthens
At 40, the next minor strain or sore joint is always right around the corner. This is an awesome checklist to keep moving, progressing, and enjoying the fruits of an active lifestyle when these inevitable roadblocks occur.
JC! Well said, brother.
Miss you guys and I hope all is well! We need to get together and introduce the kids to each other!
Love you guys!
This is gold..
I got elbow pain on my left hand due to pulling movements...
So I do
Walking
Leg workouts
Ab exercises (that do not require hands)
I'm taking a break with upper body work out for some time...
And slowly start with ring rows, inclined pushups... Basically easier variations...
Never let them stop you. Hurt my back and couldn't lift for a year and couldn't walk or stand much for a while. But now I am back to lifting and am at 20 pullups and just need four more to get back to full strength
Great video! A rule I follow for this is: do whatever movement that doesnt cause pain above 2 or 3 (out of 10) and do it everyday for high reps (20-30).
That has definitely worked for me in the past.
Thanks for a good video always strait and helpfull👍💪
Thanks, X Y!
I love K boges videos.
Thank you, Adnan! I appreciate that. Thank you for the support!
Good video as usual. Crisp and condensed.
Thank you, Preet!
I was doing 20 pull-ups, 15-20 miles/week, loads of push-ups and after just a couple of hours at an arm wrestling event gave me crazy bilateral bicep tendonitis. I tried to work through it the wrong way and eventually went to legs. Then, I squatted improperly causing bilateral patellar issues that the Ortho couldn't help me with even after MRI's; I couldn't run a mile without my knees flaring up or do 10 push-ups without the stinging pinching pain of my tendons. I fell into a sedentary lifestyle.
Long story short: BPC-157 & TB-500 cycle with KneesOverToesGuy exercises and negative, lightweight, and resistance band training has helped me come back. I am a long ways from my old gains and not 100% better, but I can run again and I'm back on the pull-up bar. I'll start implementing some of the alternate excises you mentioned to hopefully keep myself from over-doing it too soon unless you have any other tips/advice.
Thanks for the videos, I find them very practical and helpful.
Great info as always. My right shoulder has been giving me some trouble lately, nothing serious, just some slight stiffness and I find myself cracking/popping it pretty often to relieve it. I'm thinking it's my lat pulldowns causing it; next pull day I will try a different grip and see if anything changes.
Have you ever considered lowering Myostatin levels? I love what you teach, I've been following your teachings, especially splitting up my sets to two workouts due to a busy schedule. I believe it takes roughly 8 hours before Myostatin levels return to normal, so working out more than once per day within the 8 hour window should be advantageous however I'd like to hear your take on Myostatin.
Love this wise advice! Thanks!
Thanks, Oliver!
The last tip is a very important one. Staying active is really important to remain strong and not get pain senstive. I learned that the hard way sadly.
Yeah that's very important. Pain sensitivity is an under appreciated component of injury.
Hi Kyle! Was just wondering where you got these pants? I’m looking for a pair of long pants for this cold weather and these seem comfortable and less restricting.
These are Patagonia Joggers. I like them a lot. Pricey, but they have lasted for years.
@@Kboges thank you so much bro
always top content
Thank you, Prismahhhh!
Kyle, what are your thoughts on high-rep band exercises for tendon hypertrophy? For example incorporating very high-rep light band curls to significantly reduce your chances of getting biceps tendonitis. Brilliant video btw, daily movement is absolutely very important when injured.
YES! Dude I really think there is something to this approach. Once I got the 1 arm chin up, I started messing around with it more and sure enough it just destroyed my elbow tendon. I rehabbed with with reverse Tyler curls, and LOTS of high rep band work (like sets of 100). I do think there is something to the high rep band stuff as a way to rehab and maybe bulletproof tendons. I can't speak to this with any more than my personal experience, but anytime I have to rehab something, I try to incorporate them into the process.
Maybe you can help!
I’m pretty young (late 20s) and feel like I slipped my disc a few years ago. In high school I was an athlete. Now I haven’t worked out for years. I’m not overweight, in fact I still have remnants of a 6-pack and very high natural muscularity, but my lower back hurts off and on pretty often, and the pain sometimes goes to my leg. It makes bending to touch the floor a bit of an exertion. It makes me feel old. Wondering what you think about how to heal from it, as I feel going to the doctor for an X-ray would just tell me what I think (that I slipped my disc or something). I can walk and run fine, but sitting certain ways can quickly start to lead to lower back pain.
Thank yo for the highly motivational topic Sir,
How important is prehab exercises before a workout are? Can they be a foolproof for injury prevention? from a standpoint of a relatively fit guy who can run.
Ha, the story of my life after surgery. 😂 . I’m constantly adapting and changing things up, or else. Good stuff. 👍🤪🇨🇦
You are doing it right, J! Sometimes it's a challenge but long term is will pay off.
Injury never stops you from learning🔥👍 awesome video as always very inspiring!
That's exactly it, Mirko!
Thank you, brother!
Thanks Kyle! I've been dealing with tricep tendonitis/tennis elbow for the past 4 months or so. I've been slowly increasing weight and reps to my push/pull exercises, but may have aggravated my elbow again yesterday doing pushups. Hopefully it can fully recover so I can continue progressing.
I f'd my whole body (literally) then stopped training for months which fd me up even more. Just now (1 year after) I'm beggining to understand this. From 30-40kg pull up to 15kg lat pulldown. We going up from here baby.
I'm glad you mentioned golfer's elbow it's put me out of my pull up game for a while now. I do lat pull downs in the gym to try and compensate....what do you think about that?🤔
I think it's a good alternative. Whatever keeps you training while you get the Golfer's elbow squared away.
@@Kboges Thanks Brother. I hope it does get squared away! 💪🏽
Always great content as always, Kyle! As someone who had to have surgery for miniscus tore, I can definitely say that to keep moving (safely) is essential for a successful recovery.
A question about resting. With high-frequency training, what is your opinion on deload weeks? I tend to one every 1-2 months where I basically do nothing for one week just to be safe, but I don't remember you mentioning it in your videos.
Thankyou for all of this information
It's my pleasure, athul!
Sir, out of curiosity, do you ever train neutral grip pullups? I don't believe I've ever seen that exercise in your videos and I'm wondering why. That exercise, at least for me, seems to be the least stressful on my shoulders when compared to the standard pronated/supinated versions. I feel like it hits the lats, forearms, and biceps to a somewhat equal extent as well. Maybe I'm wrong but it's a fun exercise either way!
Thanks for the video!
legend says he's still squatting with form so good you think the video is on repeat
😂😂🙏🙏
I needed to hear this. I think I suffer from golfers elbow. Been this way for 4 weeks now. Doesn't really feel any better or worse. I was sedentary until last week when I started using resistance hands. You really feel like crap if you work out all the time and suddenly stop altogether. I did lose a few lbs, though. Thanks for the message and ideas. I'm getting back in the swing of things tomorrow.
Sorry to hear about your injury, Chase. Check out reverse tyler curls to see if they are applicable to you.
Your absolutely right ,those who train it's inevitable you will experience an injury and you have to train around the injury ,i recently started traing after 1.5 years after few weeks of squat i started to push hard i have some tender pain near the end of the right knee which is related to IT band ,Bro any suggestion on how to treat the pain its not intense but beyond miniscule .Any tips? Thanks for being on TH-cam.
Thanks for this. Hurt my right elbow doing straight bar chins. Unable to do chinups, and push-ups hurt that elbow as well. Went for a 3 mile hill run and pulled something in the back of my left knee. So now I'm going for walks, doing elliptical, and using 10 lb dumbells till I can heal. Going to ortho for knee on Monday. Thanks again for the reminder to keep moving.
Ahhh damn sorry to hear this. Good luck with the ortho. Keep me posted on your recovery.
BTW, straight bar chins can be rough on the elbows for a lot of people, myself included. I hope you get it squared away.
pure gold
Thanks, doron!
Hi Kyle, thanks for your videos - I've found them very useful!
What is the weighted-vest you're wearing? I'm looking for one which isn't overly bulky.
I'm happy to hear you enjoy the content! Thanks for the support!
This is a new Rogue plate carrier. It might just be my favorite weight vest. I love this one.
Super-mega🏋️♂️🏋️♂️🏋️♂️ excellent🔥🔥🔥 work thank you so much for that amazing, video🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🥤
Just injured my knee. Right on time, thanks
Sorry to hear about the injury. Stay active, and do what it takes to get the knee squared away.
Great video, love your content!!!
Thank you!
Great vid! What about hip flexor tendonitis and squats/lunges? Do you have experience with this injury?
Yes, but this can be complex. Anterior hip pain can be several things, including tendinitis but also FAI. Check out “squat university”. He has awesome content addressing this. For me, extra glute strength and hip flexor training has always helped.
@@Kboges thanks! Yeah I saw some of their vids on this, really cool.
It was diagnosed by a PT to be tendonitis and even though I can squat fine, I can always feel it a bit, especially with running, squatting or even sitting cross legged.
You should’ve said “squats shown at 0.5x speed”. Lol love the videos, working on an annoying elbow pain myself
HAHAHA! Next time!
Ah yeah elbow pain is very annoying. It can be one of the more stubborn ones to treat. Depending on the nature of it, you can look into reverse Tyler curls (for golfer' elbow) or Tyler curls (for tennis elbow) to see if it applies to you.
After coming back from a torn distal bicep tendon, my elbow tendinitis went away, but it has slowly crept back into my right elbow. Very frustrating. This was just the video I needed today. Thanks!
Sorry to hear about your injuries, T. Just stay be consistent with whatever you can until you get back to full capability.
@@Kboges thanks. Bicep has been good to go, I’m over a year post op, but that dang elbow stuff! I’m 49 so I figure it comes with the territory.
@@CplMAC1144 Just stay on the path! I'm sure it will get sorted at some point.
thank you very much for sharing.
Thanks, Kotak!
Currently im facing rhomboid muscle irritation which causes the muscle tension spasm to go all through the upper traps, armpit and the chest region, its irritating but messaging it helps a lot relieves some tension from that region. Stay Srong & Push Through Brothers🤜🤛
What do you think about taking a deload week? I recently took a week and a half off after finishing your pullup program (which helped me get from 7 clean pullups to 10 clean form pullups), and after I finished I was doing up to 50-60 pullups a day (on upper body days - M-W-F) sometimes and it felt like my progress had been stunted. I also did some high rep body weight squats and got 275 in a day (which left my quads sore deep down for about a week) and I felt that my body was asking me to take a week off.
I have been doing ice plunges daily and keeping my protein intake at around 1-1.5 grams per lb.
Do you think deloading is beneficial every few months or do you ever do that?
Thanks
Amazing content
Thank you, Joan!
I think I have ulnar nerve compression. I don't really know how it happened.
I recently started doing pushups and built up from a total of zero scratch and to a solid 9. I stopped all push exercises recently because I could feel something snapping on my left elbow while doing bench presses, shoulder presses and push ups and I wake up with numbness on both my hands.
This has been frustrating, my doctor told me to not do weight anymore. I didn't take my diagnosis further, didn't do a scan and neither did I take any of the nerve medications he prescribed. Simply because I feel I can recover on my own.
It has been a frustrating couple of weeks, I am taking a break from weights. I'm really scared.
Any words of advice for me? This has been the longest streak of fitness I've ver had. I'm 25 years old.
Just before summer of 2020 in just a couple of days after realizing I can do muscle ups, I screw up my shoulder doing them. That got kind of resolved, then I screw up my other shoulder doing dips. I'm thinking my summer is over, everything hurts. Somehow, by the grace of God, regular wide-overhand grip pullups don't hurt. Somehow, narrow/diamond pushups also work. Pullups one day, pushups next day for the next few months, or combined. Simplicity saved both my shoulders and my summer, learned something from it too.
Useful info. My dad is a leading physiotherapist in the hospital and you pretty much said what he would suggest.
But I would like your take on overtraining and overtraining recovery. I'm kinda holding you accountable because even though I screwed up with the number of reps, it is Your high-freq program. After about three weeks of this new regime, my performance in pull ups and squats suddenly dropped. My legs did not suffer as much as my pulling muscles, went from doing 17 max pull ups down to barely doing 7-8. And ive been feeling sore and really lethargic for few days now. Any suggestions?
Hey boges can you talk about training RFD, for high pullups, that eventually leads to clean muscleup. What would be good ways to program and progress?