Thanks for this video. I have been doing one set of push, pull, and squat a day (to failure), five days per week. I can stay consistent and I rarely miss a session. At 61 years old I find doing this format effective and something I see myself doing forever. Keep the great content coming.
Andrew Huberman says research for hyperthropic gains is about 6 sets per week. So this would be effective. Make 1 or 2 days SUPER hard to failure and even better results.
Thanks dude, many times I’ve canceled my workout if I didn’t have my allotted time. Now I realize I can just do one or two hard sets and get back after again the next day and still build muscle.
This is actually opens a new door for me to keep my mind, body and spirit healthy. Over the year counting sets and sets pays off very well but as a results i neglected some part of my life that are actually much more valuable for me. My job is already exhaust my body in the day and sometimes i cant be consistent because of it. I feel so shit when i cant do my usual 1-2 hour workout routine and when i try to push it into my time, i feel demotivated and it started turning into a chores. After feeling depressed i either stop doing it or doing it poorly. I hate it and i just can't lie to myself anymore. Just wanted a peaceful life, healthier mind, while still keeping my body in shape man. Thanks so much!
Same. I've feeling that way since some months ago and that resulted in training very unconsistently, like some week I do 3 sessions of 1 hour, next week I only do 2, etc. and feeling bad for 1 hour. I think I'll start this, one single set pull ups - push ups - squats from monday to friday. I guess it's better than doing nothing
I've been doing 2 sets to failure per day 6 days a week and I've never been this consistent with my workout before, and the strength and size gains are insane
I rarely ever drop TH-cam comments, but I really want to thank you for your calm, clear, concise and common-sense approach of conveying information. In my opinion, this fills a gaping hole in our otherwise oversaturated and somewhat exhausting social media world of sports and fitness. Personally, I actively try to regard fitness as a life-long commitment and an investment in both my physical and also mental health. Of course, I also don't want to look like shit after years of sitting around in front of screens too much. So for me, it all has to be applicable, sustainable and also fun, as much as possible. After half-heartedly working out on and off over the past 10 to 15 years (I'm 35), I managed to make really decent progress over the course of the pandemic. Lost a bunch of weight through calorie-tracking, suddenly saw my abs for the first time since maybe 2004, managed my first real pull-up and worked up to sets of 10 and so on. Experimented with a lot of different workout structures and exercises. It all worked quite well. Very cool. Then, due to a quite exhausting move to a new apartment and a sudden family health scare (my 10-year-old son got diagnosed with Diabetes Type 1 and we spent a couple of weeks at the hospital) I completely fell out of my routine. Not a single real workout for weeks or months even since around October; went back to some emotional eating and put on a few kilos; felt completely burnt out regarding my workouts. Looking at all the unused equipment only made me feel sad and numb instead of inspired. And I also felt like I needed something new, or different, and simpler, less elaborate just for the sake of it. That's when I stumbled across your videos a few days ago which strongly resonated with me and so far, they really helped me to get back into some kind of groove, and to feel a little sense of purpose again. I've had a solid two weeks of meaningful workouts, always keeping it simple and focusing on basic compounds that I enjoy. Hoping it'll last again. So yeah, sorry for the lengthy sob story and again, thanks for all the content you've been putting out there so far! I hope even more people are going to notice this channel and I wish you all the best.
Hey MG, thank you for the comment, the kind words, and for sharing your story. That's incredible, brother. I hope your boy is doing well, and that's the most important thing. Workouts will always be there and it sounds like you are getting back on track, so no worries there. Just enjoy the process, build the habit, and do it for life. Thanks again for posting this. Best wishes to you and your family.
Gonna be honest I binged like all of your videos this past week and subscribed. Just finished my workout and before I was doing all these sets of weird weighted calisthenics and today I just did push-ups with perfect form like you do in your videos and my lord I haven’t felt this much of a pump in a while. My back muscles are even lit up just from push-ups. Amazing what proper form and control will do. Thanks man!
Dude! Thanks for this! Yeah it is amazing how much activation you can get out of the humble push up when done with control and precision. Honestly, I think one of the most underrated exercises out there. Keep me posted on how it goes!
Honestly great stuff. As a new father who's time is limited, I've found even 15min a day workouts to help immensely. It all adds up and 2 years later, I'm still the only dad I know without any excuses as to why my fitness level has decreased and I'm definitely the only dad playing on the monkey bars with my toddler.
Glad to hear your story. I'm also a 36 year old dad and I'm by far in the best shape of my life (I can still get better) and I can see I draw other father's attention when they see I'm in good shape. No excuses my friend, whenever you have a goal, just go for it.
Me too. Iv been doing 15-30 mins full body kettlebell/bodyweight routine 3-4 times a week and iv only gained a little fat and lost a little muscle - despite losing my 10ish hours of exercise a week I was doing before hand.
Agree! I would remind myself... "Don't commit to a programme you can't do forever." Still, I'd get ahead of myself, adding additional sets and eventually burn myself out or dread my routine! Now I strictly do 2 sets to failure every single day of a couple of basic push and pull movements, so that's 14 weekly sets per movement. The sheer consistency has lead to results I'm really happy with.
Great comment! We all have a tendency to get carried away and develop routines that are unrealistic in the long term. 2 hard sets on a few basic exercises and ya done is enough for most of what people are hoping to accomplish.
Love this, Kyle! Your videos are so concise and to the point. And I totally agree with 1 set being the minimum effective dose. You kinda blow your wad on that first set if you do it right, and all the subsequent sets won't match or beat it in terms of performance, so it's a lot of time spent with diminishing returns when you tack on the volume. I'm curious what your thoughts would be on the Mindful Mover approach. Hopefully we can chat about it soon.
Ryan! Thanks for the kind words, brother! I totally agree. A single set can be plenty and when compared to 0 sets, it's a no brainer. I will have to do some research on the mindful mover. I'm not super familiar with his method. I'll dig into it, learn a bit more, and would chat about it!
I used to do all kinds of splits and programs that required you to do 10+ sets for push, pull, and leg movements in a single session and it’s always been hard to commit too and sometimes I didn’t even see progress because I would end up to sore and have to go huge periods of time without working out. This has been huge for me. Training should be simple, especially for the majority of people, and the fitness industry really convinces us that working out is supposed to be complicated. You have changed the way I train so I thank you!
This is the biggest eye opener for me of the year. I recently switched up training to three days a week for the gym/work/ life balance lifting very heavy in the 5-7 rep range and I love that. But THIS….. I know this can work !!!
With age comes wisdom. I pace myself carefully. I learned this along time ago. The recovery time comment was spot on. I'm just glad to hear it coming from an expert. Thanks for all the good content and information.
This is so incredibly helpful. Like many guys my age, I spent hours in the gym back in the day. Now with kids and so on, i FEEL like a 30min workout is pointless. Thanks for completely busting that myth!! Perfect timing too. Found some old pics of myself and it game me the motivation to start working out again the past few weeks!
Today's video is why I'm here!!! That has happened to me so many times before, when I don't have time, I am very liable to postpone till the next day and this can potentially throw my workout schedule all off. I have been doing just this what is being recommended here, one hard set of pull, push, squat, (a very unintimidating amount of dedicated training time), then, if more time makes itself available, at the very least, I can do a bunch of GTG sets on top of the base practice of 1 set of pull, push & squat.
Just started my first full time 40hrs a week job and haven’t worked out in 14 days because I feel like I have no time/energy.. will definitely be trying this routine 🙏🙏
I have been working full-time for a year now and additionally i have been taking evening classes for my career. I have been working out and running throughout all this time and even though i only dedicate 3 hours per week to strenght training i have not only kept my progress, but also made some decent improvements. I know you can do it!
Thank you. You are my go to guy for anything related to fitness, your videos are short-concise-easy to understand-compact and for free. Information you are giving is so valuable, i am thankful. I am actually doing training with resistance bands, and maintaining calorie deficit. First i started doing it 3 x week and then now i do it 7 x week, i don't feel fatigued and its something i can do. İt gives me a habit and sets me in the right direction. So i like to do what i can do.
Amazing, dude! Sounds like you are doing it right; start slow, build the habit, then build ON the habit. Stay consistent and enjoy the ride. Keep me posted and never hesitate to reach out if you have any questions.
@@Kboges I am glad for your kind and encouraging reply. I definitely will. I dont know if you would like to be grouped with others but antranik, you and noel deyzel are really great people in my mind. Again thank you
This is the most effective method I used on my training. Nuclei overload and weighted calisthenics (high frequency, low volume). I only use 1 set 6 - 12 reps, 2 exercise for legs, 1 for chest/tri and 1 for back/bi everyday and it's working very well so far. Shorter duration helps to stay consistent.
I also utilise 1 set to failure/near failure when short on time or energy or motivation. Consistency is what truly counts and by doing 1 set of an exercise you keep the consistency and gains coming. It's a great way to train when life gets on top of you or when on holiday and you just need to sneak in a quick session.
So glad I found this channel and through this video too. Thanks TH-cam for the recommendation and thanks Kyle for the simplicity of your explanations. I'm going to start incorporating hard single sets because I'd like to spend more time working on my business. Sometimes I find myself spending almost two hours with my calisthenics training and so don't have time to do certain things that are more important.
This must be the video that I've been coming back to the most and that helped not only me but so many of my friends as well. First of all: thanks for that and your great content!! Now to my question: would you be interested in making a series on this where you get a little more into depth on the training on a tight time schedule and on how to become more consistent? Especially on how to notice when you're loosing track due to events in life and how to get back again fast? Keep the great content coming - cheers! :)
Good to hear, Gabe. It's sustainable so long term adherence should be no problem. In the past, I've done some single set training when I was short on time or feeling beat up, and it always worked well for me. Let me know how it goes.
@@Kboges I’ve always been a fan of minimalist training, it’s easy to fit into my routine working full time and being a dad. I really enjoy your channel, keep up the good work!
Just discovered you about half an hour ago and I would like to thank you for showing respect to your viewers and their time. More of, what to do, instead of silly clickbaits with niche issues. I know a VERY good content creator who has scared away people I know from working out all the while making good sensible videos. I need a simple answer man, don't hold me hostage for 25 min and tell me I'm gonna get injured every time I touch a dumbbell lol Your stuff is to the point, relevant to most people and very well packaged.
I’m 23 and weigh about 270lbs trying to come down to 200lbs, started a cleaner diet, calisthenics and brisk walking this week. Your videos are very helpful for this journey I’m starting! My left shoulder and my knees feel a bit weak at times (played basketball and football in highschool) hopefully they don’t stop me
Yesss.... single set workouts really work well with minimum time commitment... BUT, as Kyle says, it has to be a hard set... you have to be very close to failure on that hard set... and the most important thing is consistency!.. if you want long term results... therefore, you have to find a good balance between hard sets and easy sets in harmony with your recovery abilities... Kyle posted a video on that... Arnold says in his book: always keep your body hungry for training.... so don't go near your recovery limits...👍
Very interesting. Jay Vincent and IFBB pro Phil Hernon both used this method as well. Jay recommends fullbody only 2-3 days per week, Phil recommended fullbody every day like you. Both of them used lighter weights/machines so its interesting to see that it works with calisthenics as well. Cheers !
I love this- when my boyfriend and I started dating, he was in good shape. This was 9 years ago. Due to financial issues in 2013, we moved in with his parents for a time, and we both gained weight due to his mom's tasty (but not healthy) homecooking. He shot up to 210, I shot up to 115lb. About 4-5 years ago I started doing some crossfit bodyweight exercises with my friend who's a trainer to strengthen myself for a marathon I was running. I shared some of my exercises with my honey, and he does these exercises plus a few he's added twice a week. It takes 35 minutes. Paired with running about 2-4 miles twice a week, and a diet that's pretty clean (I'm allergic to dairy and gluten so I don't prepare meals for us that contain these), he's dropped to 171 lbs, at 12.5% body fat for his 6' frame. I'm 5', 102lbs, and come in at 15% body fat. It's a marathon, not a sprint, but we live, eat and exercise in a way that's sustainable and easy for us.
Wow! Great story, Katherine. This is exactly the way to go; sustainable habits that get you to where you want to go. Thanks for the comment and for making that point!
No, I'm good, but thanks for the suggestion. I really just don't like it anymore anyway. I'm Filipino, so dairy is not something I normally have in my day to day diet anyway.
Thank you for the great content. I experienced similar things regarding set and intensity. There are still a lot of mental barriers in the fitness industry on how to train your body or how to achieve a certain physic or fitness level overall. Again thank you! Oh, and btw: beautfiul push ups form. Seems like you really mastered this exercise. Definitely a goal of mine.
Wow, thank you L.K.! I appreciate the kind words. I think in general the fitness industry has so many people needlessly confused. The physiology and the biochemistry can get complicated, but the truth is that people have been getting in great shape for a long long time. Work hard, pick exercises that you can sustain over the long run, don't get hurt, eat real food, and make it a lifestyle. The rest of the details are just for fun. Thanks for the support!
I've found this way of training to work best for me because besides it takes less time it makes me feel energized after the workout instead drained like when I do 3 and more sets. Thanks
Do keep in mind that this is very good as an ALTERNATIVE to standart volume work for muscle growth, it is nor better nor a replacement. The most important thing that I preach in my practice as a personal trainer is that the workout plan HAS to adapt TO YOU, not the other way around. If you are feeling like you are neglecting your personal life due to the time constraint/stress created by having to spend decent chunk of your personal time working out, by all means do try other methods including this one, because SOME work will forever be better than NO work. But do remember that doing only one set, even if it is driven to failure, per muscle group, despite being able to give a very good stimulus, might not be enough for you. If you are in the Begginer/Intermediate level yeah sure, you might get some gains both in strength and size, but as you progress to a more advanced level you need not only quality stimulus but also exposure to that stimulus for a longer period of time. I'm not saying you need to work till failure every set, because you don't need to ! It has actually been shown to be counter productive in an hypertrophy program to always go for muscle failure every set, because you will start acumulating so much fatigue that you will be unable to progressively overload and therefore hinder muscle growth. That said, I would like to congratulate you for this content, I'm tired of having people saying that they don't have enough time to workout and be active. It is our duty as exercise professinals to teach people that exercise should be a time to work on your body and mind and be more healthy, not another source of stress for your life.
Nice input. I read the appended paper (in the description) and it supported what you said; Single set works fine but multiple sets were better (for hypertrophy). On a personal note, I think this is huge for me. I'm working 2 jobs and don't really have all the time to dedicate to gym. This new schedule will definitely help me stay consistent. Although idk the details of what to do. Should I do full body everyday? Or just muscle groups and failure sets?
That's what I'm doing currently, one set close to failure of push, pull, legs. Every two weeks I check my new max reps. I never feel burned out and it fits perfectly with my family obligations. Thanks for the video Kyle!
@@vintersorg5501 I try to. If I feel like I need a rest or I can't do it because of other reasons then I just continue the next day. Sometimes I take a two day rest on Friday and Saturday and hit a big long workout on Sunday. After that I go back to one set of each movement daily .
Another gem of a video Kyle! Would love to hear your opinion on cut/bulk cycles vs eating at maintenance for recomp with regards to calisthenics and if you would preference one over the other?
Thanks for the info, I have a newborn at the moment and this approach is defintitely going to be helpful as time is much more limited for me at present. It's good to know that even single sets can get me some decent results.
Hey bro this is fire and I really appreciate it. I was working from home during the pandemic and got some awesome gains. Then my first and only child was born and I was still able to do my exercise routine. Once I went back to work in person, that combined with having a child has limited my time drastically. This is great for me to hear!!! 🙏🏻
Congrats on your child! My daughter was born during the pandemic as well. It can be really tough training with a new baby, but just keep at it. Anything is better than nothing.
i only train 20 to 30min a day everyday, and i really get way more results than when i used to train several hours with huge exhaustion several times a week
Hi there, may i know how you program your training? Im having struggle to program a workout to be consistent like i used to do because i have little time
@@kongkos3079 Basically, the kboges method is pick 1 push, 1 pull and 1 leg movements/exercises. Do them for 3 sets near to failure everyday or 6 days a week. You can do extra sets or extra exercises if you have free time.
Just learned about your style of high frequency calisthenics today. You have some great content and I like the fact that you are very focused on being able to recover from one workout to the next. I've been feeling beat up for a few days from some weight training and your style of training seems like a good change of pace.
The recovery is key if you want to make it a lifestyle. There is a tendency to smash everything in training at the expense of tomorrow. I would rather leave some in the tank and do it again the next day.
@@Kboges This is critical. I'm doing Muay Thai and workouts that keep me from training are hindering my results. It's this constant chasing of different goals that kills the modern trainee. I just really wanted to put on some muscle mass but I want to do so without feeling beat up the next day or week. Also, cheers from North County SD!
Also, for beginners, this channel is your best asset. Don't overcomplicate things. All my CrossFit buddies are jealous of my fitness level and this is the way I roll as well.
I tried your tips on pausing on each rep in my workout today. I did twice less the amount of reps and felt just as if not more tension. Full ROM makes all the difference! Not to mention, it's a lot harder cardio wise
Very good video! I am a grappler that also has a busy career while also raising kids , keeping strength training simple like this makes it possible for me! Thank you!
This will be a welcome message for a lot of people I'm sure. What are your thoughts on the single set high intensity approach like Mike Mentzer in the bodybuilding world and Mindful Mover in the calisthenics world? Things like forced reps, rest/pause, etc., that let you go "beyond failure". If you're doing a single set per movement a day do you need to go all the way to failure? Thanks.
They do work. I'm not convinced they are "necessary" to make gains but just a way to do more volume in a condensed time period. There is a cost associated with everything, and intensity techniques like this require more recovery than a single set approach. If your work capacity, diet, stress management, sleep, etc. are not on point, they could result in lower weekly volume if your frequency has to drop to accommodate the additional training stress. I actually do program rest pause, forced reps, drop sets, myo reps etc. but only with clients on low frequency programs. For instance, I have some in-person clients that only train twice per week. For these clients, a single set would probably not be sufficient since weekly volume would be 2 hard sets. For them, trying to squeeze a weeks worth of volume by way of these advanced techniques is the only way I can get them seeing results. I'm not convinced that most people handle these well on the same muscle group 5-7x per week, plus that would result in an extremely high amount of volume at failure... and I'm not convinced that would be productive for the vast majority of people.
This video is single handedly the biggest game changer for fitness. my consistency has improved greatly. Trying to learn pistol squats right now too. For me, overall, its 2 sets, with reps to failure every day.
SO cool to hear! Thank you for sharing and I'm so happy it resonated with you! Training doesn't need to be complicated or time consuming. it needs to be consistent!💪🙏
Are you familiar with trainer Steve Maxwell? Hes a lifetime personal trainer, almost 70 now and after training his whole life his most recent ideas are that slow, single set workouts untill close to failure is the best when it comes to avoiding injury, gaining strength and just training for general fitness over a lifetime.
Yeah I used to read his stuff when I was involved in grappling. His approach sounds solid! Especially for older folks. Preventing injury is incredibly important.
Your content is fantastic, concise, to the point. Can't tell you how much I appreciate it. Got in a rut with my training (no training lol) maybe a year ago. Your vids put the fire back under me. Thanks man. Can't wait for more.
After and elbow injury I decided to give a shot to intuitive training: I do one drop set of push, pull or leg depending on what muscle chains feels fresh when I get up from bed. It’s been 3 weeks, too early to notice results but I think I will adopt that approach for the next months, you made me confident about it.
This might just be the most import piece of advice I have heard about fitness. It keeps in mind that fitness is a mean to and end, not a goal in itself. Almost everyone has to balance health/fitness, work and family/private life, and "work out a lot" is just not going to cut it as an answer to the question of how to stay fit for the rest of your life. Also very well delivered advice and love the simplicity of the whole video.
You have a great content man keep up the good work 👏 I have a question let's say u like basic calisthenics and u practice that in daily basis and in the same time u have access of a full gym equipment ( weight lifting machines, etc) what the exercises that u would add it to your routine that has the same Properties of the basic calisthenics like low rate injury, low risk, etc ) I'm asking because I like your style in training and in the same time i have access of a gym and I was thinking about adding some exercise to the routine What is your thoughts on that ? And after u answer I hope u make video about this topic but don't delay the answer until u making that video please
Great question. It really depends on your goals and your needs. Things like reverse flys, leg curls, leg extensions, cable work, are all potentially useful. I really like deadlifts, but no doubt they elevate the injury risk significantly.
What do you think about arched back pull ups vs hollow body? I want to target/use my back more and make it stronger. From what I read arch back is more of a "row" and not necessarily an actual pull up. However, hollow body incorporates more core than back. Thoughts? I prefer pure bodyweight, no weighted variation.
I prefer arched back pull ups for overall back development. They are very very hard to do properly but they will train the heck out of your lats and scap retractors. I like hollow body as prep for muscle ups and if you plan on doing any calisthenics skills, the hollow position is important to develop. You can always train both.
is it possible to do high rep/volume calisthenics with quality reps? some iron wolf type shit, but doing reps how you do them? a bit more slow and controlled. quality over quantity=less reps. if not does it even out?
I'm not sure. I've wondered that myself. I went through several phases of training where I just increased my volume more and more, but my form suffered. I also tend to get overuse injuries so managing that was a bit tough. I do better, and my physique improved form focusing on form and dialing back the volume. The iron wolf does a great job of keeping his form tidy though. He's a machine.
Wouldn't this style be appropriate then for cutting, wouldn't take much energy that you would need to recover in food and if it can build muscle it can preserve it too?
@@peki4934 Depends on several things...the size of the deficit, current body composition, training status, age, sleep etc. If you are a beginner, cutting from higher body fat levels, are doing a slow and steady cut, sleeping well, managing your stress etc. then you can tolerate more volume than someone cutting who is highly advanced, carrying a lot of muscle and not much body fat, etc. It's all very individual and context dependent but building muscle on a cut is definitely possible (albeit potentially slow) for most people, except for those who are advanced and lean already.
Man, I watched a couple of videos from you just yet, and the google algorithm send you just at the right time. Doing a lot of cycling while also wanting to build muscle and gaining weight made me going to the brink of complete fatigue leading to a almost depressive state. You provide solutions.
Subscribed! Absolutely love your content man. Your physique is my goal. I am at around 20% bodyfat and want to be lean and muscular like you. I have a question. I am 21 years old 6'0 160 pounds with some previous experience of training. Can do 6 strict pullups 25 pushups but i have skinny arms and i want some muscle mass in forearms. Do i need to hit forearms, calves, abs/obliques seperately or different variations of pushups/pullups+rows/squats/lunges are enough?
hey man. I basically started with calisthenic 3 years ago when i was 16 and long story short it fucked my wrist elbow and most importantly the ulnar nerve.It was due to poor form and a lot of volume bc i didnt know any better at that time. Now its been close to 1 year and a half since i have touched anything (gym home gym or any movement at all) i am back to square one and i dont know what to do. I cant do push ups bs it hurts me, the only thing i can work is legs and back to a certain extent but arms and chest are reallly hard to to. Hope you see my message and have a good day. I forgot to mention that it wasnt only calisthenics but regular gym splits where i tried to up the volume to the max with quite heavy weight as a beginner with little experience, and that was a mistake.
Ahh, man so sorry to hear about this experience. Have you talked to your doctor or a good PT about the extent of your limitations? I would check to make sure you are healthy to start training so you don't cause more damage. For people doing back from injury, I have simple recommendations... 1)start SLOW. Probably slower than you think. Give your body time to adapt 2) stay away from failure, at least for a while 3) focus on PERFECT technique, control, ROM and precision with each repetition. Keep your ego out of it, and just try to get the highest quality reps you can 4) avoid movements that are injurious 5) gradually, very very gradually, increase volume. You have your whole life to train. I hope this helps. Good luck and keep me posted
@@Kboges thanks for actually caring man, it means a lot. It was the thing i loved the most, maybe even more than that. And when i realized that i cannot continue it really broke me. I will go on a check soon, to see whats going on exactly and will keep you updated. Thanks a lot.
Hello Sir, I saw one of your diet videos and I'm trying to follow it in that certain way. I am facing an issue cause I wake up at 5am and then workout. Then I must also have a family dinner at 8pm. So how should I schedule 2 meals or if I do eat 3 meals then how should I eat it without going overboard. Any guidelines would be much appreciated!
It's your choice! You have total flexibility. You could have breakfast and then dinner, skipping lunch. Or you could skip breakfast and have lunch and dinner. You could eat breakfast lunch and dinner. It all works and there is no harm in trying them. Try a few different methods for a week, and see which one feels the best and moves you towards your body composition goals. In general, stick to REAL unprocessed food, prioritize the protein with each meal, skip the snacks and you will be good, Fardeen.
Wow K! Just found you out today, went through a couple of videos. An instant subscribe and bell button press. Am gonna follow what you say, here on out.👏
Are you familiar with Pavel Tsatsouline and his "greasing the groove" concept? I wonder if doing two or more of these 'single sets' throughout the day would still result in the same diminishing returns you talked about with multiple sets in a shorter time frame. Any thoughts on that?
Man, another great question from you. This is something I have wondered about myself. When does a "rest" turn into a different training session or a different training day? According to the research, there are both per-session diminishing returns and total weekly volume diminishing returns. Perhaps a two-a-day would mitigate the per session diminishing returns? I don't know. Fascinating idea though.
@@Kboges That's what I'm experimenting with now. I've done the "Strong Lifts 5x5" program until I was failing more sets than I was completing. I saw pretty decent gains, mostly in size/strength rather than fat loss or aesthetics. I'm eager to see what 6 to 12 weeks of going a few reps shy of failure a few times a day will do. Next, I'm going to try this single set training. I've never heard of it, but it sounds like a solid answer to decent training on short time. Great content man. It's obvious you've done your research, both online and in the gym.
Hey Kyle, is increasing weekly volume by 5-10 reps each week or every 2 weeks whilst simultaneously improving form enough to induce progressive overload rather than focusing on single set performance?
Yes! Not a bad way to go. I'm going to make a video on this topic in the future I think. Being able to do more volume over time, and with better form, is a sign you are making gains, no doubt! Remember ,just don't chase the reps. Allow progress to happen, don't force it.
Ngl, I watched Cole when I saw you, then I saw this on my algorithm. I never workout because I feel like I never have time or the energy. I’m def gonna try this.
Algorithm has caught him! He's going to the moon boys!
Haha! Dude, this is my favorite comment of all time. Thanks, brother!
About time!
To da 🌚 moon
And here we...GO
Deserves every sub he gets!
Thanks for this video. I have been doing one set of push, pull, and squat a day (to failure), five days per week. I can stay consistent and I rarely miss a session. At 61 years old I find doing this format effective and something I see myself doing forever. Keep the great content coming.
Nice job, Mike! I find this a very sustainable approach for guys over about 50.
tbh thats not going to do much. you need more volume
@@vegetaz1532 did you even watch the video?
Andrew Huberman says research for hyperthropic gains is about 6 sets per week. So this would be effective. Make 1 or 2 days SUPER hard to failure and even better results.
@@edlop6954 Yeah this is well established in the research.
Thanks dude, many times I’ve canceled my workout if I didn’t have my allotted time. Now I realize I can just do one or two hard sets and get back after again the next day and still build muscle.
Spot on, Doug!
This is actually opens a new door for me to keep my mind, body and spirit healthy. Over the year counting sets and sets pays off very well but as a results i neglected some part of my life that are actually much more valuable for me. My job is already exhaust my body in the day and sometimes i cant be consistent because of it.
I feel so shit when i cant do my usual 1-2 hour workout routine and when i try to push it into my time, i feel demotivated and it started turning into a chores. After feeling depressed i either stop doing it or doing it poorly. I hate it and i just can't lie to myself anymore. Just wanted a peaceful life, healthier mind, while still keeping my body in shape man. Thanks so much!
Stop calling it a workout routine and starting relating to it as training. I rarely skip training. Random workouts I might skip.
@@aspenwagon04 Would you mind elaborate with that? You got me curious.
Keep it up. Stay active, stay fit and you will thank yourself a few years down the road.
Same. I've feeling that way since some months ago and that resulted in training very unconsistently, like some week I do 3 sessions of 1 hour, next week I only do 2, etc. and feeling bad for 1 hour.
I think I'll start this, one single set pull ups - push ups - squats from monday to friday. I guess it's better than doing nothing
@@paquito4147 you probably have the coolest name I’ve ever heard
I've been doing 2 sets to failure per day 6 days a week and I've never been this consistent with my workout before, and the strength and size gains are insane
So good to hear! That is a solid approach.
Would you be able to share more about your routine? Do you record your workouts on Instagram or anywhere?
@@J01123 C.S. Sloan has some good old articles on frequent bodyweight training. You should be able to find them with a quick search.
Do you consistently add on either number of reps or weight? For example, lately I find that some days I can plank longer than others.
Hey man, could you please share more on your routine? I'm most interested! Much appreciated
I rarely ever drop TH-cam comments, but I really want to thank you for your calm, clear, concise and common-sense approach of conveying information. In my opinion, this fills a gaping hole in our otherwise oversaturated and somewhat exhausting social media world of sports and fitness.
Personally, I actively try to regard fitness as a life-long commitment and an investment in both my physical and also mental health. Of course, I also don't want to look like shit after years of sitting around in front of screens too much. So for me, it all has to be applicable, sustainable and also fun, as much as possible.
After half-heartedly working out on and off over the past 10 to 15 years (I'm 35), I managed to make really decent progress over the course of the pandemic. Lost a bunch of weight through calorie-tracking, suddenly saw my abs for the first time since maybe 2004, managed my first real pull-up and worked up to sets of 10 and so on. Experimented with a lot of different workout structures and exercises. It all worked quite well. Very cool.
Then, due to a quite exhausting move to a new apartment and a sudden family health scare (my 10-year-old son got diagnosed with Diabetes Type 1 and we spent a couple of weeks at the hospital) I completely fell out of my routine. Not a single real workout for weeks or months even since around October; went back to some emotional eating and put on a few kilos; felt completely burnt out regarding my workouts. Looking at all the unused equipment only made me feel sad and numb instead of inspired. And I also felt like I needed something new, or different, and simpler, less elaborate just for the sake of it.
That's when I stumbled across your videos a few days ago which strongly resonated with me and so far, they really helped me to get back into some kind of groove, and to feel a little sense of purpose again. I've had a solid two weeks of meaningful workouts, always keeping it simple and focusing on basic compounds that I enjoy. Hoping it'll last again.
So yeah, sorry for the lengthy sob story and again, thanks for all the content you've been putting out there so far! I hope even more people are going to notice this channel and I wish you all the best.
Nice job on getting back on the grind! Keep it up killa
Hey MG, thank you for the comment, the kind words, and for sharing your story. That's incredible, brother. I hope your boy is doing well, and that's the most important thing. Workouts will always be there and it sounds like you are getting back on track, so no worries there. Just enjoy the process, build the habit, and do it for life.
Thanks again for posting this. Best wishes to you and your family.
Gonna be honest I binged like all of your videos this past week and subscribed. Just finished my workout and before I was doing all these sets of weird weighted calisthenics and today I just did push-ups with perfect form like you do in your videos and my lord I haven’t felt this much of a pump in a while. My back muscles are even lit up just from push-ups. Amazing what proper form and control will do. Thanks man!
Dude! Thanks for this! Yeah it is amazing how much activation you can get out of the humble push up when done with control and precision. Honestly, I think one of the most underrated exercises out there. Keep me posted on how it goes!
Honestly great stuff. As a new father who's time is limited, I've found even 15min a day workouts to help immensely. It all adds up and 2 years later, I'm still the only dad I know without any excuses as to why my fitness level has decreased and I'm definitely the only dad playing on the monkey bars with my toddler.
Exactly right, Chris! 15 minutes is WAY better than 0 minutes. Keep at it, brother!
You aren not the only dad on those monkeybars :) I'm joining the monkey club also :)
Glad to hear your story. I'm also a 36 year old dad and I'm by far in the best shape of my life (I can still get better) and I can see I draw other father's attention when they see I'm in good shape. No excuses my friend, whenever you have a goal, just go for it.
Me too. Iv been doing 15-30 mins full body kettlebell/bodyweight routine 3-4 times a week and iv only gained a little fat and lost a little muscle - despite losing my 10ish hours of exercise a week I was doing before hand.
Would be nice to have a dad workout group in my area. 30min max workouts. Hard to find people sadly. All my workout friends are single.
Agree! I would remind myself... "Don't commit to a programme you can't do forever." Still, I'd get ahead of myself, adding additional sets and eventually burn myself out or dread my routine! Now I strictly do 2 sets to failure every single day of a couple of basic push and pull movements, so that's 14 weekly sets per movement. The sheer consistency has lead to results I'm really happy with.
That's exactly it!
Great comment! We all have a tendency to get carried away and develop routines that are unrealistic in the long term. 2 hard sets on a few basic exercises and ya done is enough for most of what people are hoping to accomplish.
Love this, Kyle! Your videos are so concise and to the point. And I totally agree with 1 set being the minimum effective dose. You kinda blow your wad on that first set if you do it right, and all the subsequent sets won't match or beat it in terms of performance, so it's a lot of time spent with diminishing returns when you tack on the volume. I'm curious what your thoughts would be on the Mindful Mover approach. Hopefully we can chat about it soon.
Ryan! Thanks for the kind words, brother! I totally agree. A single set can be plenty and when compared to 0 sets, it's a no brainer. I will have to do some research on the mindful mover. I'm not super familiar with his method. I'll dig into it, learn a bit more, and would chat about it!
Jay Vincent is big on 1 set training too
@@davincibz1 I'll check it out!
Myo sets better than just one set
👎
I used to do all kinds of splits and programs that required you to do 10+ sets for push, pull, and leg movements in a single session and it’s always been hard to commit too and sometimes I didn’t even see progress because I would end up to sore and have to go huge periods of time without working out. This has been huge for me. Training should be simple, especially for the majority of people, and the fitness industry really convinces us that working out is supposed to be complicated. You have changed the way I train so I thank you!
This is the biggest eye opener for me of the year. I recently switched up training to three days a week for the gym/work/ life balance lifting very heavy in the 5-7 rep range and I love that. But THIS….. I know this can work !!!
Awesome to hear!
With age comes wisdom. I pace myself carefully. I learned this along time ago. The recovery time comment was spot on. I'm just glad to hear it coming from an expert. Thanks for all the good content and information.
I love that your content is short and sweet, to the point!
Thank you, Omari.
Thank you Kyle.... And welcome back... I was going to skip my workout, but now im not gonna do that... Thank you for motivating us!
RIGHT ON! Good to hear your not skipping, brother!
This is so incredibly helpful. Like many guys my age, I spent hours in the gym back in the day. Now with kids and so on, i FEEL like a 30min workout is pointless. Thanks for completely busting that myth!! Perfect timing too. Found some old pics of myself and it game me the motivation to start working out again the past few weeks!
Subbed!
Down to earth exercise content for the average person with realistic schedule who's willing to grow.
Thank you, Erebus!
Today's video is why I'm here!!!
That has happened to me so many times before, when I don't have time, I am very liable to postpone till the next day and this can potentially throw my workout schedule all off. I have been doing just this what is being recommended here, one hard set of pull, push, squat, (a very unintimidating amount of dedicated training time), then, if more time makes itself available, at the very least, I can do a bunch of GTG sets on top of the base practice of 1 set of pull, push & squat.
Spot on, Scott! Most people just skip it. Do a little, and you are moving in the right direction!
Keep it up, brother!
Just started my first full time 40hrs a week job and haven’t worked out in 14 days because I feel like I have no time/energy.. will definitely be trying this routine 🙏🙏
I have been working full-time for a year now and additionally i have been taking evening classes for my career. I have been working out and running throughout all this time and even though i only dedicate 3 hours per week to strenght training i have not only kept my progress, but also made some decent improvements. I know you can do it!
Thank you. You are my go to guy for anything related to fitness, your videos are short-concise-easy to understand-compact and for free. Information you are giving is so valuable, i am thankful. I am actually doing training with resistance bands, and maintaining calorie deficit. First i started doing it 3 x week and then now i do it 7 x week, i don't feel fatigued and its something i can do. İt gives me a habit and sets me in the right direction. So i like to do what i can do.
Amazing, dude! Sounds like you are doing it right; start slow, build the habit, then build ON the habit. Stay consistent and enjoy the ride. Keep me posted and never hesitate to reach out if you have any questions.
@@Kboges I am glad for your kind and encouraging reply. I definitely will. I dont know if you would like to be grouped with others but antranik, you and noel deyzel are really great people in my mind. Again thank you
This is the most effective method I used on my training. Nuclei overload and weighted calisthenics (high frequency, low volume). I only use 1 set 6 - 12 reps, 2 exercise for legs, 1 for chest/tri and 1 for back/bi everyday and it's working very well so far. Shorter duration helps to stay consistent.
Dude! This an awesome approach! Keep me posted on your progress.
I also utilise 1 set to failure/near failure when short on time or energy or motivation. Consistency is what truly counts and by doing 1 set of an exercise you keep the consistency and gains coming. It's a great way to train when life gets on top of you or when on holiday and you just need to sneak in a quick session.
Exactly this!
Very very well said
Just the motivation I needed. Keep the videos coming.
Good to hear Bruce! Thanks for the feedback.
So glad I found this channel and through this video too. Thanks TH-cam for the recommendation and thanks Kyle for the simplicity of your explanations. I'm going to start incorporating hard single sets because I'd like to spend more time working on my business. Sometimes I find myself spending almost two hours with my calisthenics training and so don't have time to do certain things that are more important.
Great gems as always. I don't understand why you don't have like half a million followers on YT!👍
Hahaha! Thanks Arturo! I appreciate that.
Too down to earth and practical, and that is not a criticism of the channel.
@@benjameshowden Thank you!
I also appreciate that Kyle doesn't play into the TH-cam algorithm and make 10+ minute long videos loaded with filler!
Amazing content! straight to the point and very well explained. I’m a fan.
Thank you!
This must be the video that I've been coming back to the most and that helped not only me but so many of my friends as well. First of all: thanks for that and your great content!! Now to my question: would you be interested in making a series on this where you get a little more into depth on the training on a tight time schedule and on how to become more consistent? Especially on how to notice when you're loosing track due to events in life and how to get back again fast?
Keep the great content coming - cheers! :)
I love the simplicity of your channel. Thank you. 🙏
Thank you, Lionel. I appreciate the feedback.
Excellent advice, thank you!!!!
My pleasure!
You're channel is by far the best i have seen on helpfulness on fitness and health
Thank you!
I'm guilty of skipping workouts if I can't carve out 30 mins of my day. Thanks for the motivation!!
Awesome, Faris! This is exactly the scenario I made this video for.
Very straight to the point. I really enjoyed this video.
Thanks, Ryan.
It’s funny you brought this up, I’ve been training this way for awhile. I want to see how big I can get with this method.
Good to hear, Gabe. It's sustainable so long term adherence should be no problem. In the past, I've done some single set training when I was short on time or feeling beat up, and it always worked well for me.
Let me know how it goes.
@@Kboges I’ve always been a fan of minimalist training, it’s easy to fit into my routine working full time and being a dad. I really enjoy your channel, keep up the good work!
Just discovered you about half an hour ago and I would like to thank you for showing respect to your viewers and their time. More of, what to do, instead of silly clickbaits with niche issues. I know a VERY good content creator who has scared away people I know from working out all the while making good sensible videos. I need a simple answer man, don't hold me hostage for 25 min and tell me I'm gonna get injured every time I touch a dumbbell lol
Your stuff is to the point, relevant to most people and very well packaged.
Thank you, Mr. Sahab!
I’m 23 and weigh about 270lbs trying to come down to 200lbs, started a cleaner diet, calisthenics and brisk walking this week. Your videos are very helpful for this journey I’m starting!
My left shoulder and my knees feel a bit weak at times (played basketball and football in highschool) hopefully they don’t stop me
How’s the journey been, still at it?
Just play the first 20 seconds on repeat. Another great video
Yesss.... single set workouts really work well with minimum time commitment... BUT, as Kyle says, it has to be a hard set... you have to be very close to failure on that hard set... and the most important thing is consistency!.. if you want long term results... therefore, you have to find a good balance between hard sets and easy sets in harmony with your recovery abilities... Kyle posted a video on that... Arnold says in his book: always keep your body hungry for training.... so don't go near your recovery limits...👍
Great comment and addition here!
@@Kboges 🙏
Kyle, oh Kyle...In terms of the insight you provide, thank you for taking "economical & precise" to a whole new level. God bless...!!!
Very interesting. Jay Vincent and IFBB pro Phil Hernon both used this method as well. Jay recommends fullbody only 2-3 days per week, Phil recommended fullbody every day like you. Both of them used lighter weights/machines so its interesting to see that it works with calisthenics as well. Cheers !
Great point!
I love this- when my boyfriend and I started dating, he was in good shape. This was 9 years ago. Due to financial issues in 2013, we moved in with his parents for a time, and we both gained weight due to his mom's tasty (but not healthy) homecooking. He shot up to 210, I shot up to 115lb. About 4-5 years ago I started doing some crossfit bodyweight exercises with my friend who's a trainer to strengthen myself for a marathon I was running. I shared some of my exercises with my honey, and he does these exercises plus a few he's added twice a week. It takes 35 minutes. Paired with running about 2-4 miles twice a week, and a diet that's pretty clean (I'm allergic to dairy and gluten so I don't prepare meals for us that contain these), he's dropped to 171 lbs, at 12.5% body fat for his 6' frame. I'm 5', 102lbs, and come in at 15% body fat. It's a marathon, not a sprint, but we live, eat and exercise in a way that's sustainable and easy for us.
Wow! Great story, Katherine. This is exactly the way to go; sustainable habits that get you to where you want to go. Thanks for the comment and for making that point!
Try raw dairy.
No, I'm good, but thanks for the suggestion. I really just don't like it anymore anyway. I'm Filipino, so dairy is not something I normally have in my day to day diet anyway.
Thank you for the great content. I experienced similar things regarding set and intensity. There are still a lot of mental barriers in the fitness industry on how to train your body or how to achieve a certain physic or fitness level overall. Again thank you! Oh, and btw: beautfiul push ups form. Seems like you really mastered this exercise. Definitely a goal of mine.
Wow, thank you L.K.! I appreciate the kind words.
I think in general the fitness industry has so many people needlessly confused. The physiology and the biochemistry can get complicated, but the truth is that people have been getting in great shape for a long long time. Work hard, pick exercises that you can sustain over the long run, don't get hurt, eat real food, and make it a lifestyle. The rest of the details are just for fun.
Thanks for the support!
I've found this way of training to work best for me because besides it takes less time it makes me feel energized after the workout instead drained like when I do 3 and more sets. Thanks
Yeah I think there is really something to that. It is highly sustainable in this regard.
@@Kboges sustainable but perhaps not the most optimal right?
@@chodadacha1406 Optimal for what? It would depend on one’s goals right? 😎
@@RobertGaron optimal for muscle growth, strength and stamina
@cyrax So “every day” meaning 7 days a week, every week? (Keep in mind, recovery proceeds growth). 😎
Do keep in mind that this is very good as an ALTERNATIVE to standart volume work for muscle growth, it is nor better nor a replacement. The most important thing that I preach in my practice as a personal trainer is that the workout plan HAS to adapt TO YOU, not the other way around. If you are feeling like you are neglecting your personal life due to the time constraint/stress created by having to spend decent chunk of your personal time working out, by all means do try other methods including this one, because SOME work will forever be better than NO work. But do remember that doing only one set, even if it is driven to failure, per muscle group, despite being able to give a very good stimulus, might not be enough for you. If you are in the Begginer/Intermediate level yeah sure, you might get some gains both in strength and size, but as you progress to a more advanced level you need not only quality stimulus but also exposure to that stimulus for a longer period of time. I'm not saying you need to work till failure every set, because you don't need to ! It has actually been shown to be counter productive in an hypertrophy program to always go for muscle failure every set, because you will start acumulating so much fatigue that you will be unable to progressively overload and therefore hinder muscle growth.
That said, I would like to congratulate you for this content, I'm tired of having people saying that they don't have enough time to workout and be active. It is our duty as exercise professinals to teach people that exercise should be a time to work on your body and mind and be more healthy, not another source of stress for your life.
SPOT ON!! Excellent addition and thank you for this. Exactly what I intended with this video. This comment is gold!
Nice input. I read the appended paper (in the description) and it supported what you said; Single set works fine but multiple sets were better (for hypertrophy). On a personal note, I think this is huge for me. I'm working 2 jobs and don't really have all the time to dedicate to gym. This new schedule will definitely help me stay consistent. Although idk the details of what to do. Should I do full body everyday? Or just muscle groups and failure sets?
Most comprehensive .....dopest guy at this fitness thing!! Also guys, micro workouts man.
Thank you, dude!🙏
Micro workouts are king!
That's what I'm doing currently, one set close to failure of push, pull, legs. Every two weeks I check my new max reps. I never feel burned out and it fits perfectly with my family obligations. Thanks for the video Kyle!
SPOT ON! Check your max every few weeks train within a few reps of that and you are good. That's about as simple and sustainable as it gets.
@@vintersorg5501 I try to. If I feel like I need a rest or I can't do it because of other reasons then I just continue the next day. Sometimes I take a two day rest on Friday and Saturday and hit a big long workout on Sunday. After that I go back to one set of each movement daily .
Amazing press up form with full range of motion. Great content
Thank you!
Another gem of a video Kyle! Would love to hear your opinion on cut/bulk cycles vs eating at maintenance for recomp with regards to calisthenics and if you would preference one over the other?
Hey Connor, this is a great topic. It's at the top of the list for videos I need to make!
I've been needing this video for years great work. I'm autistic/adhd so I really struggle with going hard consistently
So glad it found you! Just keep a habit of doing something, no matter how little it might seem. It all adds up over time.
Thanks for the info, I have a newborn at the moment and this approach is defintitely going to be helpful as time is much more limited for me at present. It's good to know that even single sets can get me some decent results.
CONGRATS!!! Yeah the single set is key during this time. It can definitely help keep you on track. Enjoy your new child! It's such a cool stage!
I feel so blessed and lucky that I stumbled on your video this night. Thanks for the inspiration Bigbro 💪🏾🤍I’m definitely subscribing asap 💪🏾
Wow! Thanks man. I'm so stoked the content resonated with you. Super kind words of yours🙏 Keep me posted on how your training goes.
Hey bro this is fire and I really appreciate it. I was working from home during the pandemic and got some awesome gains. Then my first and only child was born and I was still able to do my exercise routine. Once I went back to work in person, that combined with having a child has limited my time drastically. This is great for me to hear!!! 🙏🏻
Congrats on your child! My daughter was born during the pandemic as well. It can be really tough training with a new baby, but just keep at it. Anything is better than nothing.
Incredible! This advice is gold!
Thank you!
i only train 20 to 30min a day everyday, and i really get way more results than when i used to train several hours with huge exhaustion several times a week
Hi there, may i know how you program your training? Im having struggle to program a workout to be consistent like i used to do because i have little time
Interesting.
@@kongkos3079
Basically, the kboges method is pick 1 push, 1 pull and 1 leg movements/exercises. Do them for 3 sets near to failure everyday or 6 days a week. You can do extra sets or extra exercises if you have free time.
Subscribed! Talk so much practical sense and that resonates with me. Thankyou 👏
Just learned about your style of high frequency calisthenics today. You have some great content and I like the fact that you are very focused on being able to recover from one workout to the next. I've been feeling beat up for a few days from some weight training and your style of training seems like a good change of pace.
The recovery is key if you want to make it a lifestyle. There is a tendency to smash everything in training at the expense of tomorrow. I would rather leave some in the tank and do it again the next day.
@@Kboges This is critical. I'm doing Muay Thai and workouts that keep me from training are hindering my results. It's this constant chasing of different goals that kills the modern trainee. I just really wanted to put on some muscle mass but I want to do so without feeling beat up the next day or week. Also, cheers from North County SD!
Also, for beginners, this channel is your best asset. Don't overcomplicate things. All my CrossFit buddies are jealous of my fitness level and this is the way I roll as well.
Exactly!
Nice congrats on 20k subs! Next is 50k and 100k, keep up Mann
Thank you so much, brother!
love your stuff man. love the simplicity!
Thank you!
I tried your tips on pausing on each rep in my workout today. I did twice less the amount of reps and felt just as if not more tension. Full ROM makes all the difference! Not to mention, it's a lot harder cardio wise
Are you still doing it like this?
Very good video! I am a grappler that also has a busy career while also raising kids , keeping strength training simple like this makes it possible for me! Thank you!
You are pretty much the exact demographic this is targeted to! Glad it landed on the intended audience.
This will be a welcome message for a lot of people I'm sure. What are your thoughts on the single set high intensity approach like Mike Mentzer in the bodybuilding world and Mindful Mover in the calisthenics world? Things like forced reps, rest/pause, etc., that let you go "beyond failure". If you're doing a single set per movement a day do you need to go all the way to failure? Thanks.
They do work. I'm not convinced they are "necessary" to make gains but just a way to do more volume in a condensed time period. There is a cost associated with everything, and intensity techniques like this require more recovery than a single set approach. If your work capacity, diet, stress management, sleep, etc. are not on point, they could result in lower weekly volume if your frequency has to drop to accommodate the additional training stress. I actually do program rest pause, forced reps, drop sets, myo reps etc. but only with clients on low frequency programs. For instance, I have some in-person clients that only train twice per week. For these clients, a single set would probably not be sufficient since weekly volume would be 2 hard sets. For them, trying to squeeze a weeks worth of volume by way of these advanced techniques is the only way I can get them seeing results. I'm not convinced that most people handle these well on the same muscle group 5-7x per week, plus that would result in an extremely high amount of volume at failure... and I'm not convinced that would be productive for the vast majority of people.
This video is single handedly the biggest game changer for fitness. my consistency has improved greatly. Trying to learn pistol squats right now too. For me, overall, its 2 sets, with reps to failure every day.
SO cool to hear! Thank you for sharing and I'm so happy it resonated with you! Training doesn't need to be complicated or time consuming. it needs to be consistent!💪🙏
Are you familiar with trainer Steve Maxwell? Hes a lifetime personal trainer, almost 70 now and after training his whole life his most recent ideas are that slow, single set workouts untill close to failure is the best when it comes to avoiding injury, gaining strength and just training for general fitness over a lifetime.
Yeah I used to read his stuff when I was involved in grappling. His approach sounds solid! Especially for older folks. Preventing injury is incredibly important.
Your content is fantastic, concise, to the point. Can't tell you how much I appreciate it. Got in a rut with my training (no training lol) maybe a year ago. Your vids put the fire back under me. Thanks man. Can't wait for more.
Keep pushing! Are you still working out?
@@johannes01 I was... Then I got COVID last week haha. Almost through it. I'll get back on the horse in a couple days 👍
@@YooperScooper make sure that your are fully healed before getting back! Wish you the best for your future 💪💯
Try building time on a tight muscle budget
Keep on your shit, bro. You’re legit.
Thank you, TFI!
Awesome
Thank you…👍🏻
My pleasure!
This is so true to me. I've been doing single set workouts and focusing on the quality of reps.
After and elbow injury I decided to give a shot to intuitive training:
I do one drop set of push, pull or leg depending on what muscle chains feels fresh when I get up from bed. It’s been 3 weeks, too early to notice results but I think I will adopt that approach for the next months, you made me confident about it.
Heck Yeah! Nice approach. Listen to your body and remember to train for life! Keep me posted on how it goes and good luck on the recovery.
This might just be the most import piece of advice I have heard about fitness. It keeps in mind that fitness is a mean to and end, not a goal in itself. Almost everyone has to balance health/fitness, work and family/private life, and "work out a lot" is just not going to cut it as an answer to the question of how to stay fit for the rest of your life. Also very well delivered advice and love the simplicity of the whole video.
You have a great content man keep up the good work 👏
I have a question let's say u like basic calisthenics and u practice that in daily basis and in the same time u have access of a full gym equipment ( weight lifting machines, etc) what the exercises that u would add it to your routine that has the same Properties of the basic calisthenics like low rate injury, low risk, etc )
I'm asking because I like your style in training and in the same time i have access of a gym and I was thinking about adding some exercise to the routine
What is your thoughts on that ?
And after u answer I hope u make video about this topic but don't delay the answer until u making that video please
Great question. It really depends on your goals and your needs. Things like reverse flys, leg curls, leg extensions, cable work, are all potentially useful. I really like deadlifts, but no doubt they elevate the injury risk significantly.
Most underrated fitness channel on TH-cam.
Dang dude! I appreciate that a lot. Very kind words🙏
What do you think about arched back pull ups vs hollow body? I want to target/use my back more and make it stronger. From what I read arch back is more of a "row" and not necessarily an actual pull up. However, hollow body incorporates more core than back. Thoughts? I prefer pure bodyweight, no weighted variation.
I prefer arched back pull ups for overall back development. They are very very hard to do properly but they will train the heck out of your lats and scap retractors. I like hollow body as prep for muscle ups and if you plan on doing any calisthenics skills, the hollow position is important to develop. You can always train both.
Wow this video got on the algorithm. Glad to see your channel getting more exposure!!
Yeah I thought the view count was an error. Pretty cool.
Thank you for the support!
is it possible to do high rep/volume calisthenics with quality reps? some iron wolf type shit, but doing reps how you do them? a bit more slow and controlled.
quality over quantity=less reps. if not does it even out?
I'm not sure. I've wondered that myself. I went through several phases of training where I just increased my volume more and more, but my form suffered. I also tend to get overuse injuries so managing that was a bit tough. I do better, and my physique improved form focusing on form and dialing back the volume. The iron wolf does a great job of keeping his form tidy though. He's a machine.
K Boges has the best calisthenic content on TH-cam. Thank you for what you do.
Wouldn't this style be appropriate then for cutting, wouldn't take much energy that you would need to recover in food and if it can build muscle it can preserve it too?
100% this! Spot on.
@@Kboges Do you have any thoughts on building muscle on a cut tho, in which case more than one hard set would be appropriate? Thanks for the feedback!
@@peki4934 Depends on several things...the size of the deficit, current body composition, training status, age, sleep etc. If you are a beginner, cutting from higher body fat levels, are doing a slow and steady cut, sleeping well, managing your stress etc. then you can tolerate more volume than someone cutting who is highly advanced, carrying a lot of muscle and not much body fat, etc. It's all very individual and context dependent but building muscle on a cut is definitely possible (albeit potentially slow) for most people, except for those who are advanced and lean already.
@@Kboges Thanks for the reply, love your work.
@@peki4934 Thank you!
Man, I watched a couple of videos from you just yet, and the google algorithm send you just at the right time. Doing a lot of cycling while also wanting to build muscle and gaining weight made me going to the brink of complete fatigue leading to a almost depressive state. You provide solutions.
Subscribed! Absolutely love your content man. Your physique is my goal. I am at around 20% bodyfat and want to be lean and muscular like you. I have a question. I am 21 years old 6'0 160 pounds with some previous experience of training. Can do 6 strict pullups 25 pushups but i have skinny arms and i want some muscle mass in forearms. Do i need to hit forearms, calves, abs/obliques seperately or different variations of pushups/pullups+rows/squats/lunges are enough?
I hope you reach your goals! 💪
Thanks! I was going to skip today's workout, but because of you i will hit the weights!
HECK YEAH! 💪💪
The picture you posted for the video is clearly the pre workout photo... Where is the post picture to your training?
I don't think I have a post workout picture to that one. Post workout pics are always the best though. Good pump!
@@KbogesNice!!!
Wow, such great info and those pushups are impressive👍
Thank you very much.
hey man. I basically started with calisthenic 3 years ago when i was 16 and long story short it fucked my wrist elbow and most importantly the ulnar nerve.It was due to poor form and a lot of volume bc i didnt know any better at that time. Now its been close to 1 year and a half since i have touched anything (gym home gym or any movement at all) i am back to square one and i dont know what to do. I cant do push ups bs it hurts me, the only thing i can work is legs and back to a certain extent but arms and chest are reallly hard to to. Hope you see my message and have a good day. I forgot to mention that it wasnt only calisthenics but regular gym splits where i tried to up the volume to the max with quite heavy weight as a beginner with little experience, and that was a mistake.
Ahh, man so sorry to hear about this experience. Have you talked to your doctor or a good PT about the extent of your limitations? I would check to make sure you are healthy to start training so you don't cause more damage. For people doing back from injury, I have simple recommendations... 1)start SLOW. Probably slower than you think. Give your body time to adapt 2) stay away from failure, at least for a while 3) focus on PERFECT technique, control, ROM and precision with each repetition. Keep your ego out of it, and just try to get the highest quality reps you can 4) avoid movements that are injurious 5) gradually, very very gradually, increase volume. You have your whole life to train.
I hope this helps. Good luck and keep me posted
@@Kboges thanks for actually caring man, it means a lot. It was the thing i loved the most, maybe even more than that. And when i realized that i cannot continue it really broke me. I will go on a check soon, to see whats going on exactly and will keep you updated. Thanks a lot.
@@ragnarok953 You are still young, brother. It will work out. Just don't rush it and everything will be good.
YT did a phenomenal job recommending you 😆 easy SUB!
Thanks! I'm glad they did!
Hello Sir, I saw one of your diet videos and I'm trying to follow it in that certain way. I am facing an issue cause I wake up at 5am and then workout. Then I must also have a family dinner at 8pm. So how should I schedule 2 meals or if I do eat 3 meals then how should I eat it without going overboard. Any guidelines would be much appreciated!
It's your choice! You have total flexibility. You could have breakfast and then dinner, skipping lunch. Or you could skip breakfast and have lunch and dinner. You could eat breakfast lunch and dinner. It all works and there is no harm in trying them. Try a few different methods for a week, and see which one feels the best and moves you towards your body composition goals. In general, stick to REAL unprocessed food, prioritize the protein with each meal, skip the snacks and you will be good, Fardeen.
@@Kboges Thank you very much for your reply, I pray for your success as you provide us quality information for free!
@@FardeenKhan-ok8yu Much appreciated!
@@FardeenKhan-ok8yu Thanks brother!
Wow K! Just found you out today, went through a couple of videos. An instant subscribe and bell button press. Am gonna follow what you say, here on out.👏
Than you fo the support! Never hesitate to reach out if you have any questions.
Are you familiar with Pavel Tsatsouline and his "greasing the groove" concept? I wonder if doing two or more of these 'single sets' throughout the day would still result in the same diminishing returns you talked about with multiple sets in a shorter time frame. Any thoughts on that?
Man, another great question from you. This is something I have wondered about myself. When does a "rest" turn into a different training session or a different training day? According to the research, there are both per-session diminishing returns and total weekly volume diminishing returns. Perhaps a two-a-day would mitigate the per session diminishing returns? I don't know. Fascinating idea though.
@@Kboges That's what I'm experimenting with now. I've done the "Strong Lifts 5x5" program until I was failing more sets than I was completing. I saw pretty decent gains, mostly in size/strength rather than fat loss or aesthetics. I'm eager to see what 6 to 12 weeks of going a few reps shy of failure a few times a day will do. Next, I'm going to try this single set training. I've never heard of it, but it sounds like a solid answer to decent training on short time.
Great content man. It's obvious you've done your research, both online and in the gym.
@@judsonl8990 Thanks brother! Keep me posted on how this goes. You have some cool ideas and I would love to see how they play out.
@@Kboges Thanks man! I'll keep track of any progress I make greasing the groove and keep you posted. Keep up the great content!
Great video, Succinct and straight to the point.
Thanks!
Hey Kyle, is increasing weekly volume by 5-10 reps each week or every 2 weeks whilst simultaneously improving form enough to induce progressive overload rather than focusing on single set performance?
Yes! Not a bad way to go. I'm going to make a video on this topic in the future I think.
Being able to do more volume over time, and with better form, is a sign you are making gains, no doubt! Remember ,just don't chase the reps. Allow progress to happen, don't force it.
This is how I’ve been training lately and love it
Good to hear, Thomas. Consistency is what yields long term results.
i thought he'd say "The roids"
I love the form on your pushups and the title of this video.
I like the idea, keeps you in the groove.
Exactly! Breaking momentum can be a game over for many people.
Ngl, I watched Cole when I saw you, then I saw this on my algorithm. I never workout because I feel like I never have time or the energy. I’m def gonna try this.
Dude, your videos are so incredibly helpful! Thank you!
Thanks, Collin. Glad you find it useful.
Your content is just amazing - thank you
Thanks so much! Happy you find it useful.
I appreciate your no BS approach thanks man
Thanks for getting to the point quickly
My pleasure, Charlie.
Seems like solid and encouraging advice- thank you
First video I saw from you. Helpful, on the point, provided sources, subbed.... thats all I am looking for. Thanks and subbed
Thanks so much!