I've been doing weighted dips for the last 3 weeks and I have to say that the strength gains have been better than I could've ever expected. Before I started adding weight, I tried my 1 rep max with weighted dips, I could barely do 1 rep with 30kg, now I'm already doing 3 sets of 10 with 25 kg's.... That kind of progress in 3 weeks! Today was also the first time in 3 weeks I did dips without any weights and I feel so damn light now, it was actually hard to control for the first few reps. I was able t do 20ish bw dips before, I started doing 3 sets of 10 and started adding weight, I started with 15kg's and I've added 1-3 kg's on every workout since. Working out every second day. I also started to add weight to my chin ups and if I'm going to see similar progress with Chins I'm gonna be able to do muscle ups in no time. I'm gonna use similar progression with the chins ups, 50% of half the max reps, adding few kg's on every workout.
Have you heard of the kensui vest? You can add weight plates up to 300lbs. More weight than anyone would ever need. Very convenient since you can use plates you already have. The main benefit for me is leg training as it's more time efficient than doing hundreds of reps for squats for example.
Just keep working your unweighted pull ups. I'm 100% serious when I say that the unweighted movement will most of your gains. Take your time. You are doing a really great job if you can already do that many. Just stick with it and master it!
It's really impressive what one can achieve with Calasthanics, I really love this sport and enjoy it because I can challenge my body naturally and also in more useful functional way . Your physique is honestly way better than alot of bodybuilders who I personally know. Can I ask u how you train your lower body, do you do any kind of of deadlifting or so! Thank you
Jan, thanks so much for the kind words! I'm definitely not as big as I look on camera. I have good genetics for aesthetics but not really for size. I have some friends into bodybuilding and they all have about 20-40 lbs on me LOL! For lower body, I train with more of a conditioning focus. I really like high rep squats, lunges, step ups, running, hill sprints, stair sprints, and isometrics. I like plyometrics as well but don't do them as much as I did in my 20's. I actually really love the deadlift. I don't do it any more as a practice, and haven't in a while, but I think it's a great lift.
I used to overdo it with the weighted calisthenics...so I put my form in check and voila I don't need weighted... maybe once in a while.. twice a month
Hi all. About the "weighted straight bar dip", and just trying to give some ideas: I've tried with a tiny backpack (to set it on the high back), loaded with some weight and it feels confortable, without any volume in front.
I love Calisthenics, especially rings feel awesome for Pull Ups and Dips. I'm gonna get a weight-belt so I can progressive overload for increased strength gains. Though personally, I also like to Squat and Deadlift with weight, because Calisthenics itself feels very upper-body focused, which is nice but not my only goal.
"A little bit of leg fatigue"....lol! My legs would've collapsed, after the 3 mile run. Not to include the 2 mile walk and then weighted squats. You're a beast! Keep it up! Your channel is awesome 👌
If I work with a weightvest I always think how hard it must be to be overweighed for 10-20kg ... Even climbing stairs becomes different. I then ask myself how many dips/pullups I could do if I (M/53Y/193cm/91kg) weighed 5-10kg less ... Unfortunately my joints don´t like working with extra weight so I concentrate on the best form possible for me. thanks again, so helpful!
@@Kboges Can't wait, thanks a bunch, really appreciate your work! I've been 2 weeks following your workout, doing those a hard set of push ups, deep squats and the result is mind blowing, definitely getting stronger than I used to be.
do you think with full body x3/week would be good if u would implement a light/heavy periodization when you reach 3x15 reps pull ups? for instance, i can already do 15-16 pull ups and 3 sets x 12-13 reps... and with light/heavy i will work both weighted ( such as 3 sets x 5-8 reps ) and unweighted for mastery an alternative would be to add weight after reaching 3x15 and after i plateau and can t add weight anymore in the 8-10 range to switch to light/heavy. what do you think?
Yes. light heavy 3x per week works very well. You can't go wrong with either progression. You can definitely keep driving up your unweighted pull ups, adding pauses, and focusing on building them up over time, all while driving up your weighted chins. This will build major upper body strength and muscle over the long run.
Great way to explain your system by giving a peek of what your training looks like over the course of 30 days! I was wondering though, how often do you run and do you always run before your strength training?
When do you think someone should start with weighted variations? For example, is there any point in starting weighted pull ups if you can't do around 10 bodyweight reps? Or do you think adding a small amount of weight can help increase your max?
I don't really think so. I didn't add weight until I could do like 3 sets of 25 solid reps. I usually get my clients up to 20 Stricklands BW reps before adding weight. I feel the the unweighted pull up is abandoned way too early in most people's training, and really good clean form often isn't possible until you are good with high reps.
I have no personal experience with the plate carrier style but they look totally fine. I really like my current vest a lot though. I don't take any weight out of it, but if I wanted to, it would be very convenient. Plus, it's pretty comfortable.
@@Kboges Thanks! I think the plate carrier was a little more expensive and I was trying to figure out what the advantage was there. I guess they allow for a little more ROM in some movements (like pushups), but you can also just elevate your hands with the other style of vest.
@@tvboxify Yeah they do look like the afford more ROM and in general they look a little less restricting. If you desire to pick one up, let me know how you like it. I've been curious about these for a while but I actually don't know anyone who has used them.
@@Kboges Yeah, I noticed them because I saw people using them for the Murph challenges with 20 pound vests. It seems like the plates are curved to be a little more ergonomic, though I'm not sure if a curved plate is more or less restrictive than lots of little weights. I think the Box vest can get a little heavier (50 vs 40 on a plate carrier). You can get a pair of 10 pound plates or a pair of 20 pound plates, so it's not as easy to scale the weight. You could get both pairs of plates, but that's pretty expensive. The Box vest is a little easier to scale up and down for weight I think. I have a little time to decide as I'm not up to 15-20 reps for pullups yet, though I'm already there for pushups and squats.
@@Kboges One other thing I ran across while looking at vests is the Kensui EZ Vest. If you already have olympic plates, then you can reuse them to load the vest up to 225 pounds, though I'm not sure if that's wise to go that heavy. You can load plates onto the front and back of the vest. They have loading sleeves of different lengths and you can remove them entirely if you want more ROM on the front or the back. However, it seems like takes a bit of time to change out the posts, so it wouldn't be as fast as just using the same weight throughout the entire workout.
Yeah it can be it just depends on other programming factors, like proximity to failure, load, total volume, injury history/predisposition etc. I find loaded pull ups and chin ups to be not quite as forgiving as BW but it can definitely work.
I've been doing weighted dips for the last 3 weeks and I have to say that the strength gains have been better than I could've ever expected. Before I started adding weight, I tried my 1 rep max with weighted dips, I could barely do 1 rep with 30kg, now I'm already doing 3 sets of 10 with 25 kg's.... That kind of progress in 3 weeks! Today was also the first time in 3 weeks I did dips without any weights and I feel so damn light now, it was actually hard to control for the first few reps.
I was able t do 20ish bw dips before, I started doing 3 sets of 10 and started adding weight, I started with 15kg's and I've added 1-3 kg's on every workout since. Working out every second day.
I also started to add weight to my chin ups and if I'm going to see similar progress with Chins I'm gonna be able to do muscle ups in no time. I'm gonna use similar progression with the chins ups, 50% of half the max reps, adding few kg's on every workout.
Have you heard of the kensui vest? You can add weight plates up to 300lbs. More weight than anyone would ever need. Very convenient since you can use plates you already have. The main benefit for me is leg training as it's more time efficient than doing hundreds of reps for squats for example.
Thinking of ordering one for when I'm at the gym 👍 How's it been?
@@ConnorB93 i have one. It’s super awesome!
20 kg x 10 is very impressive to me !! I can only do 11-12 pullups in a row , without the extra weight. Much work to do for me..
Just keep working your unweighted pull ups. I'm 100% serious when I say that the unweighted movement will most of your gains. Take your time. You are doing a really great job if you can already do that many. Just stick with it and master it!
Seess@@Kboges D's see as nhi dd nhisssssd sss withiddn wwe
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It's really impressive what one can achieve with Calasthanics, I really love this sport and enjoy it because I can challenge my body naturally and also in more useful functional way .
Your physique is honestly way better than alot of bodybuilders who I personally know.
Can I ask u how you train your lower body, do you do any kind of of deadlifting or so!
Thank you
Jan, thanks so much for the kind words! I'm definitely not as big as I look on camera. I have good genetics for aesthetics but not really for size. I have some friends into bodybuilding and they all have about 20-40 lbs on me LOL!
For lower body, I train with more of a conditioning focus. I really like high rep squats, lunges, step ups, running, hill sprints, stair sprints, and isometrics. I like plyometrics as well but don't do them as much as I did in my 20's. I actually really love the deadlift. I don't do it any more as a practice, and haven't in a while, but I think it's a great lift.
I used to overdo it with the weighted calisthenics...so I put my form in check and voila I don't need weighted... maybe once in a while.. twice a month
I've been doing jumping lunges with a vest and it's brutal!
Hi all. About the "weighted straight bar dip", and just trying to give some ideas:
I've tried with a tiny backpack (to set it on the high back), loaded with some weight and it feels confortable, without any volume in front.
This is a great idea. I will give this a shot! Thanks for the suggestion!
I love the landscape. Where is that ?
Thanks!
I love Calisthenics, especially rings feel awesome for Pull Ups and Dips. I'm gonna get a weight-belt so I can progressive overload for increased strength gains.
Though personally, I also like to Squat and Deadlift with weight, because Calisthenics itself feels very upper-body focused, which is nice but not my only goal.
"A little bit of leg fatigue"....lol!
My legs would've collapsed, after the 3 mile run. Not to include the 2 mile walk and then weighted squats. You're a beast! Keep it up! Your channel is awesome 👌
Sounds like overtraining
If I work with a weightvest I always think how hard it must be to be overweighed for 10-20kg ... Even climbing stairs becomes different. I then ask myself how many dips/pullups I could do if I (M/53Y/193cm/91kg) weighed 5-10kg less ... Unfortunately my joints don´t like working with extra weight so I concentrate on the best form possible for me. thanks again, so helpful!
those dip bars look great. what brand are they?
for weighted calisthenics, to maximise more weights can you use a weight belt and a backpack at the same time?
Can I ask where you got your weighted vest from?
Mr Kyle Boges, could you please do a video about running or jogging please?
It's on the list! I'm a big fan (just came back from a jog myself 😉)
@@Kboges Can't wait, thanks a bunch, really appreciate your work! I've been 2 weeks following your workout, doing those a hard set of push ups, deep squats and the result is mind blowing, definitely getting stronger than I used to be.
do you think with full body x3/week would be good if u would implement a light/heavy periodization when you reach 3x15 reps pull ups? for instance, i can already do 15-16 pull ups and 3 sets x 12-13 reps... and with light/heavy i will work both weighted ( such as 3 sets x 5-8 reps ) and unweighted for mastery
an alternative would be to add weight after reaching 3x15 and after i plateau and can t add weight anymore in the 8-10 range to switch to light/heavy. what do you think?
Yes. light heavy 3x per week works very well. You can't go wrong with either progression. You can definitely keep driving up your unweighted pull ups, adding pauses, and focusing on building them up over time, all while driving up your weighted chins. This will build major upper body strength and muscle over the long run.
great video! when training calisthenics at home how do you warmup typically?
Great way to explain your system by giving a peek of what your training looks like over the course of 30 days!
I was wondering though, how often do you run and do you always run before your strength training?
I usually run early in the morning. This feels great, wakes me up, and sets a positive feeling for the day.
How many times per week should I do calisthenics with a weighted vest?
Where can I buy this weight vest?
What weight vest do you rec?
Do you use a particular type/brand of weighted vest?
I like two...the BOX 45 lb vest and the Rogue pate carrier.
What product is your weight vest?
Hy kyle , are resistance bands challenging?like can they be effective as a weight vest or free weights ? thanks in advance
Where you get the vest from?
What brand is that vest?
I like that its compact
Great info as always
BOX 45 lb. Great vest.
I watched almost all of your videos, have you ever mentioned your height, weight and body fat? Can I ask you it now? Thanks a lot
Yeah I’m a little over 6’1” and a little under 180lbs right now.
@@Kboges thanks
How do you do high frequency high repetition training and not get stiff muscles from repetitive movements?
This seems to keep me more mobile, actually. When I don't move, I tend to get much stuffer.
Hi.. I never trained with weights on ..how many pounds should I start with and slowly add more. ? thank you
You don't need much. If your unweighted basics are STRONG, then starting with even 10lbs is fine. Slower the better!
@@KbogesThank You ..!
When do you think someone should start with weighted variations? For example, is there any point in starting weighted pull ups if you can't do around 10 bodyweight reps? Or do you think adding a small amount of weight can help increase your max?
I don't really think so. I didn't add weight until I could do like 3 sets of 25 solid reps. I usually get my clients up to 20 Stricklands BW reps before adding weight. I feel the the unweighted pull up is abandoned way too early in most people's training, and really good clean form often isn't possible until you are good with high reps.
scenery on point. what country/state?
Looks like Florida
Do you have any thoughts on the plate carrier style of weight vest vs. the type of weight vest that you have here with the individual weights?
I have no personal experience with the plate carrier style but they look totally fine. I really like my current vest a lot though. I don't take any weight out of it, but if I wanted to, it would be very convenient. Plus, it's pretty comfortable.
@@Kboges Thanks! I think the plate carrier was a little more expensive and I was trying to figure out what the advantage was there. I guess they allow for a little more ROM in some movements (like pushups), but you can also just elevate your hands with the other style of vest.
@@tvboxify Yeah they do look like the afford more ROM and in general they look a little less restricting. If you desire to pick one up, let me know how you like it. I've been curious about these for a while but I actually don't know anyone who has used them.
@@Kboges Yeah, I noticed them because I saw people using them for the Murph challenges with 20 pound vests. It seems like the plates are curved to be a little more ergonomic, though I'm not sure if a curved plate is more or less restrictive than lots of little weights. I think the Box vest can get a little heavier (50 vs 40 on a plate carrier). You can get a pair of 10 pound plates or a pair of 20 pound plates, so it's not as easy to scale the weight. You could get both pairs of plates, but that's pretty expensive. The Box vest is a little easier to scale up and down for weight I think.
I have a little time to decide as I'm not up to 15-20 reps for pullups yet, though I'm already there for pushups and squats.
@@Kboges One other thing I ran across while looking at vests is the Kensui EZ Vest. If you already have olympic plates, then you can reuse them to load the vest up to 225 pounds, though I'm not sure if that's wise to go that heavy. You can load plates onto the front and back of the vest. They have loading sleeves of different lengths and you can remove them entirely if you want more ROM on the front or the back. However, it seems like takes a bit of time to change out the posts, so it wouldn't be as fast as just using the same weight throughout the entire workout.
Is it okay to do weighted calisthenics everyday instead of 3x a week?
Yeah it can be it just depends on other programming factors, like proximity to failure, load, total volume, injury history/predisposition etc. I find loaded pull ups and chin ups to be not quite as forgiving as BW but it can definitely work.
Where did u buy the weight vest?
Rogue
Wat is this vest
BOX 45lb
What dip stands do you use?
Some cheap ones I got on Amazon. Unfortunately, I'm not the biggest fan. They are pretty flimsy. I would love to get something more substantial.
@@Kbogesring dips 🤣
💞💪💯🙌👍👌🏆
Add some
Row
OHP
Facepulls
Triceps extensions and bíceps Curl
And we Will have a Nice full-body workout