Answering the Question: Slow vs Fast

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  • Опубліковано 27 січ 2025

КОМЕНТАРІ • 271

  • @My_Honest_Reaction_1
    @My_Honest_Reaction_1 7 місяців тому +164

    That back is just too good

    • @Kboges
      @Kboges  7 місяців тому +18

      Hahahaha. Thank you, brother.

    • @Tal_Adler
      @Tal_Adler 7 місяців тому

      I mean, them rear delts brah!

  • @Kaushik6570
    @Kaushik6570 7 місяців тому +216

    As the quote goes : "slow is smooth, smooth is fast" it makes sense to do slow pull ups for total mastery, but the drop in rep count is a bitter medicine to accept

    • @Kboges
      @Kboges  7 місяців тому +32

      100%! Agree 💪

    • @G36-999
      @G36-999 7 місяців тому

      @@Kboges Hey I recently tried to up my rep count and I hurt my shoulder. Havent trained for 4-5 days and it still seems sore, any advice?

    • @G36-999
      @G36-999 7 місяців тому +1

      @@Itmightnotbeover Okay thank you. I have been doing light rotator cuff exercises but trying not to over do it as I want to get back to my program

    • @defining.vitality
      @defining.vitality 7 місяців тому +2

      Most of my workouts on my channel are slow, I'm almost 49 and will never go back. The amount of muscle contraction is insane once you get the hang of it.

    • @Soladaddy
      @Soladaddy 7 місяців тому +3

      I’m migrating to time vs rep count so the rep numbers become less important although they are easier to track than the clock.

  • @vrslayercat
    @vrslayercat 7 місяців тому +65

    I can't do any pullups yet. But im getting leaner. Down to 229 from 275. You're the best Kyle.

    • @Kboges
      @Kboges  7 місяців тому +36

      Wow! Dude, that is seriously impressive. Well done and keep it up. When the time comes pull ups will be easy compared to what you’ve done. 💪

    • @vrslayercat
      @vrslayercat 7 місяців тому +7

      @@Kboges Thanks man that means a lot coming from you.

    • @Alex-it5ej
      @Alex-it5ej 7 місяців тому +3

      ​@@vrslayercat nice bro 👊 keep on keeping on

    • @MotoMatsalleh
      @MotoMatsalleh 7 місяців тому +2

      You can do it, keep going, make it a practice YOU WILL TRANSFORM YOURSELFT LFG

    • @Dirtydangles22
      @Dirtydangles22 7 місяців тому

      Great job man. That is impressive. I’m not dropping that much as wasn’t too big to begin with but have found the daily short workouts plus 10K steps and a couple of Tabata workouts a week have done more for me than anything that I have done in my forties and fifties.

  • @cobusvanzyl5206
    @cobusvanzyl5206 7 місяців тому +18

    Thanks! You are a great inspiration to a 71 year old pull-upper!

  • @eth._7173
    @eth._7173 7 місяців тому +7

    This channel is truly a fountain of wisdom! Thank you so much for the information!

    • @Kboges
      @Kboges  7 місяців тому +2

      Ah thank you! I appreciate the kindness and I’m glad you enjoy!

  • @albertsmith9315
    @albertsmith9315 7 місяців тому +59

    So much information in so small amount of run-time... best channel on YT.
    There's a lesson here... talkin' to you, 45min video posters. 😊

    • @Kboges
      @Kboges  7 місяців тому +5

      Hahaha 🙂🙏

  • @zzz8630
    @zzz8630 7 місяців тому +17

    That pull up form is just perfect. One day ill have that. Its become a habit for me to watch your videos before my workouts to keep my ego in check hahah

    • @Kboges
      @Kboges  7 місяців тому +9

      Oh thanks man. Just keep putting in the time and you will nail it. I’m nothing special at all so if I can do it, anyone can do it. Just enjoy the ride. 💪

  • @duuplo
    @duuplo 7 місяців тому +7

    Loved this video. Promoting simple and effective variations of the basics is something I strongly support.
    Thank you!

    • @Kboges
      @Kboges  7 місяців тому +2

      Thank you. It doesn’t need to be complicated and I think tempo is often overlooked, but it’s very useful.

  • @malcolmmcwhirter3357
    @malcolmmcwhirter3357 7 місяців тому +5

    Excellent advice as usual. In my personal opinion, I think a good rule of thumb is to aim for an explosive concentric, a slow and controlled eccentric, and a brief pause in the stretched position. This gives you the best of both worlds from a muscle building and strength perspective. Of course the reasons you outlined for when to focus on a specific tempo are all valid too.

    • @Kboges
      @Kboges  7 місяців тому +2

      Absolutely solid advice there!

  • @Ares_gaming_117
    @Ares_gaming_117 7 місяців тому +2

    This is the best fitness content on UA-cam. Couldn't ask for more concise and insightful information!

  • @Thefitnesstrucker88
    @Thefitnesstrucker88 7 місяців тому +1

    I’m so grateful for your channel because I went back to doing all full range of motion. Especially in pushes. I make sure I’m in a decline

  • @KGDRAWROF
    @KGDRAWROF 7 місяців тому +2

    Hey Kyle, I just hit 21 full range pullups using your double your pullups regimen.
    It took 5 weeks to go from 10 reps to 18, and then 12 more weeks to go from 18-21.
    Thanks for the great content, always appreciate the advice.

  • @mrdjsplice
    @mrdjsplice 7 місяців тому +74

    Take it slow so we can go fast

    • @Kboges
      @Kboges  7 місяців тому +19

      Yeah that’s my thought too. Speed without control isn’t a great idea and control is built through slower reps.

  • @FellowHuman18
    @FellowHuman18 7 місяців тому +3

    Your content is amazing. Thanks very much for making it.

    • @Kboges
      @Kboges  7 місяців тому

      Thank you for watching!

  • @gonzalodeezcurra7452
    @gonzalodeezcurra7452 7 місяців тому +1

    thanks for all your knowledge, Kyle. you have not idea how much I have progress since I found your videos

    • @Kboges
      @Kboges  7 місяців тому +1

      Ah man that’s amazing to hear, brother! I’m so happy to hear you are making gains and hanging a positive experience. Keep it up and keep me posted!

  • @SaminSafayet-zq8lx
    @SaminSafayet-zq8lx 7 місяців тому +2

    That background is absolutely mesmerizing!

  • @trappart9209
    @trappart9209 5 місяців тому

    this video is packed with gold, thank you 🙏🏻

    • @Kboges
      @Kboges  5 місяців тому

      Thanks! Glad you enjoyed!

  • @brandonfrazee8671
    @brandonfrazee8671 7 місяців тому

    Best calisthenics advice/ channel on UA-cam. Hands down. Thank you for making these videos, I have a new born and I have very limited time for training and following the advice he’s laid out for a calisthenics routine has helped me to see awesome results and growth over the last year or so.

  • @jamesflynn867
    @jamesflynn867 7 місяців тому +6

    Love the 'I hope that makes sense'
    I say that a lot when explaining things

    • @Kboges
      @Kboges  7 місяців тому +1

      Hahaha thanks man! Yeah it’s a habit but I also mean it 😂

  • @anuraglfc4lyf
    @anuraglfc4lyf 7 місяців тому

    Thanks for it man. Thanks. Your advice of "being regular in less reps" > "high reps but with days gaps" has helped me a lottt

  • @atrain2527
    @atrain2527 7 місяців тому +2

    Always great useful content ! Thank you

    • @Kboges
      @Kboges  7 місяців тому

      Thank you. So happy you enjoy it 🙏

  • @miguelgermino9436
    @miguelgermino9436 7 місяців тому +1

    Very helpful content!
    Thank you for sharing your knowledges and experiences.

  • @frankvaleron
    @frankvaleron 7 місяців тому +1

    Such a great channel thanks

  • @richzacedy3030
    @richzacedy3030 7 місяців тому

    This was my question on your last post! Thank you!!

    • @Kboges
      @Kboges  7 місяців тому

      Of course! It’s my pleasure!!

  • @NM-hq1io
    @NM-hq1io 7 місяців тому

    I recently found out I suffered with a TFCC tear - can’t do my usual weight training plan BUT can still do my close grip pull ups & push ups. Grateful to have the ability to lean on my body weight if I cannot do weights - keep preaching Mr. Boges!

  • @muslim94727
    @muslim94727 7 місяців тому +2

    For max athleticism AND hypertrophy it would make sense to go for an explosive concentric, 1sec pause at the top of the movement and a slow eccentric

    • @Kboges
      @Kboges  7 місяців тому +3

      Yes that is a solid recommendation and often recommended by coaches who are simultaneously trying to improve hypertrophy and performance. An oversight in this video; I didn't talk about combining tempos in a single rep.

  • @egorchernishov295
    @egorchernishov295 7 місяців тому +1

    Thanks for another awesome video!😊

    • @Kboges
      @Kboges  7 місяців тому

      Thank you, Egor

  • @scoobyaura-fr6dm
    @scoobyaura-fr6dm 7 місяців тому +1

    Thanks for uploading vids G I'm currently under post stroke paralysis, so I can't train but I guess I'll watch you and satisfy my will to workout :D

    • @neverbeforeseenvideos2249
      @neverbeforeseenvideos2249 6 місяців тому

      Hey bro , you good ?

    • @scoobyaura-fr6dm
      @scoobyaura-fr6dm 6 місяців тому

      @@neverbeforeseenvideos2249 nah bro I was about to suicide but I didn't and somehow I'm still alive

  • @xy3364
    @xy3364 7 місяців тому

    True art is to find balance between those three Technics and how to put them in use and keep it on mind to make them as much useful as can be for Your workout thanks for video stay strong stay healthy 💪👍

  • @JamesRiley-zy9sh
    @JamesRiley-zy9sh 7 місяців тому +5

    I like to go slow on the eccentric, pause, fast on the concentric, pause, repeat. I find this way gives me the best of all types of reps in the same set

    • @Kboges
      @Kboges  7 місяців тому +2

      I think that’s spot on and a grey way to go. Checks all the boxes!

  • @DrVennn
    @DrVennn 7 місяців тому

    Always impressing us with your info ❤️

    • @Kboges
      @Kboges  7 місяців тому +1

      Thank you. I really appreciate that 🙏

  • @paulwhite5886
    @paulwhite5886 7 місяців тому

    Always great clear advice 👍🏻

    • @Kboges
      @Kboges  7 місяців тому +1

      Thank you so much brother. I appreciate the views and support.

  • @Amy_Watson
    @Amy_Watson 7 місяців тому +38

    Slow vs fast vs paused?
    All three! 🙂

    • @Kboges
      @Kboges  7 місяців тому +8

      Yes!!

    • @whaupdawg
      @whaupdawg 7 місяців тому

      Smart! 👍

  • @wayneuber2951
    @wayneuber2951 7 місяців тому +2

    If you don’t have control or good form at speed it’s only a matter of time before an injury will slow you down. Training every day like it’s a competition is a recipe for getting hurt. Losing a few reps to maintain form, health and consistency is a small price to pay. It’s also important to remember that during training you are only competing with yourself.

    • @Kboges
      @Kboges  7 місяців тому

      That is extremely well said. Spot on!

  • @townescaines6627
    @townescaines6627 7 місяців тому

    Question: do you have your 3 exercises planned out for each day strategically/in a program? Or do you kind of just choose whatever you want for each day? If you could choose 2 movements for push, 2 movements for pull, and 2 movements for legs to cycle through weekly on a 6 day full body split, what would they be? I would really appreciate a response to this comment!! You're the man!!

  • @animalstylefry
    @animalstylefry 7 місяців тому

    Great insights as always. Would love for you to do a video on training the middle delts for size with only bodyweight exercises, whether pull ups are enough, etc!

  • @christianjones3683
    @christianjones3683 7 місяців тому +1

    Started really slowing down my reps recently. Doing 2 sets daily until I’m used to the slow speed. Paired with jump rope 3-4 times a week and I’m noticing strength gains and fat loss. All couples with a good diet of course.

    • @Kboges
      @Kboges  7 місяців тому

      It’s that simple. Well done and keep it up! Let me know how things keep going for you.

  • @jamesmartini8639
    @jamesmartini8639 7 місяців тому

    i injured my shoulder from doing 1k reps a workout, and my wrist is injured too. I went to my chiro and he said it’s sublaxation and to do slower reps. Thanks for the vid

  • @anthonymurphy7875
    @anthonymurphy7875 7 місяців тому

    I prefer the "time under tension" method, great results for size and strength. 😊

  • @emil-closimpact
    @emil-closimpact 7 місяців тому

    Slowing down on the eccentric ONLY also really help.
    The concentric phase get tired faster so having a longer eccentric allow you to actually tired each part equally in my expérience.

    • @Kboges
      @Kboges  7 місяців тому

      100% I agree. That’s an oversight on my part but combining them as you described is so good!

  • @DiTroXClassic
    @DiTroXClassic 7 місяців тому

    Mike mentzer also said to do a 15 sec stance in the position where u feel the tension the most. I think my muscles grew so much faster. Also I do every workout to muscle demolition, helped increase it aswell

  • @zanesterling9031
    @zanesterling9031 7 місяців тому

    what is your policy/practice when it comes to warmups?
    I searched but didn't find a video about warming up on your channel. and thank you for your channel -- just the straight dope for normal people, no filler or exploitative influencer overcomplication.

  • @amindamit
    @amindamit 7 місяців тому +2

    Amazing info

    • @Kboges
      @Kboges  7 місяців тому

      Thank you!

    • @Kboges
      @Kboges  7 місяців тому

      Thank you, brother

    • @Sakuleta2
      @Sakuleta2 7 місяців тому

      such a great comment, he thanked twice.

  • @GonAway7
    @GonAway7 7 місяців тому

    Best ROI watching your videos 🙏

  • @markorchard9654
    @markorchard9654 7 місяців тому

    Hi Kyle, what’s your thoughts on splitting the push & pull elements of your daily workouts I.e
    Day 1 - Push & Squats
    Day 2 - Pull & Squats
    Day 3 - As day 1
    Day 4 - As day 2
    And so on………..
    Maybe doing 6 sets of Push / 6 Pull instead of my usual 3 sets.
    I’m also using DUP for each workout.
    I’m 52 & loving the simplicity tho👍🏼

  • @jakkritphanomchit
    @jakkritphanomchit 6 місяців тому

    I'd throw in a set of strict vertical pulls as well. No leaning back like that

    • @Kboges
      @Kboges  6 місяців тому

      Not a bad idea to cycle through variations, so something like hollow or neutral would be solid variations to include. I prefer arched back pull ups for overall back development and strength. I’ve gotten better carryover to general pulling strength and better overall development than from straight vertical pulling, which I did for a long time, but if you prefer less of an arched back, you could even have hollow body or neutral as your primary pull up and use arched back as an assistance. If you did that, I would probably include some more rowing volume too. Definitely a viable option though. 💪

  • @beignetkiller
    @beignetkiller 7 місяців тому +1

    Hello, thanks for all your work ! Can you please make a video on breathing ?

  • @mercedes63b
    @mercedes63b 7 місяців тому

    This guy helped me so much I’m doing 10 pull ups 3x daily my goal is 15 now

  • @AlexM-vh2pu
    @AlexM-vh2pu 7 місяців тому +1

    Any plans on making a core training specific video? Would like to see how you incorporate it(or not) into your workouts.

  • @walter1824
    @walter1824 7 місяців тому +32

    I'll give you an idea: Neck training
    If you`ve seen a skinny neck compared to an aesthetic one, it can make or break your physique.

    • @beesmongeese2978
      @beesmongeese2978 7 місяців тому +2

      yesyesyes

    • @voyger2561
      @voyger2561 7 місяців тому +1

      Yes!! this is a muscle that is very overlooked.

    • @Kboges
      @Kboges  7 місяців тому +19

      Agreed. I’m on it!

    • @me3899
      @me3899 7 місяців тому +1

      I agree but the same can be said of calves and forearms, which adds time and exercises to a workout.

    • @walter1824
      @walter1824 7 місяців тому +1

      @@me3899 I don`t think anyone skips those?

  • @SeebM89
    @SeebM89 3 місяці тому

    „Speed comes with practice.” - Bob Ross

  • @paulkim6418
    @paulkim6418 7 місяців тому

    Speaking from experience here, going slow (especially on the down motion) can also save you a lot of pain down the line when it comes to avoiding injuries like tendonitis

    • @Kboges
      @Kboges  7 місяців тому

      Agreed!

  • @varadpotdar
    @varadpotdar 7 місяців тому +3

    Please upload video on handstand push up

    • @Kboges
      @Kboges  7 місяців тому +2

      Noted, it’s on the list!

  • @Certe88
    @Certe88 7 місяців тому +8

    Full body daily training program please

    • @James-sw9vm
      @James-sw9vm 7 місяців тому

      He has a program on his site called Applications that covers this. I didn't buy it but bought a one month subscription that gives access to all his paid content and binged it. Obviously I'm not gonna spill the beans but I can say that if you want Kboges daily training principles that the program will absolutely answer all your questions and give two examples for two different levels of calisthenics athlete.

  • @peterdobson1992
    @peterdobson1992 7 місяців тому

    Great content... After years of on and off training I have been going for roughly 6 weeks with your protocol of daily 3 sets of 3 exercises, 2-3min rest between each and circuit style. Sometimes, after long shifts its just 1 set of pull up, push up and squat but as you say consistency is key. In fact, it allows me to be more consistent than I have been in years, even with a toddler now.
    I have always been into bodyweight and perfecting form but your tips have helped me improve greatly and have stopped me overthinking and the urges I have had in the past to add more unecesary exercises that are not really needed for my goals. I love the simplicity now.
    A question I have is I have been playing with stopping recording my reps and was going to just tick off sets now I know what just shy of failure means to me. Do you think this will hinder progress? Somtimes it feels like im squeezing another rep out poorly just to meet what I did last time or improve. Maybe I could do the odd recorded workout to gauge progress over time.. Any thoughts?
    Anyway apolgies for a long message and thanks for providing such informative content!

  • @mariomariu4394
    @mariomariu4394 7 місяців тому +1

    Hey :)! I know you like to do daily exercise. How many weekly sets you try to accomplish for muscle group or let's say pull for example.
    Also when/how often you include cardio?
    Keep your style of making Videos, I really like it :)!

  • @djj3357
    @djj3357 7 місяців тому +1

    Performing perfect form is Kyle's forte.
    Across all movement patterns... Watch & learn.

    • @Kboges
      @Kboges  7 місяців тому

      Ahh djj…. you are way too kind, brother. Thank you and always great hearing from you🙏💪

  • @heterophlic4122
    @heterophlic4122 7 місяців тому

    I hope you order the videos in more playlists

  • @Tal_Adler
    @Tal_Adler 7 місяців тому

    My routine used to be 8-10 sets of 8 reps, normal speed. I have since then switched to fast up - 2 sec hold - 3 sec down. Been able to do no more than 4-5 sets of 8. It is DAMN HARD.

  • @JDirty-w-tha-30
    @JDirty-w-tha-30 7 місяців тому

    Topic: People overdoing mobility and warmups.
    I'm prone to little tweaks and settle into habits of too much warmup/mobility. I get to the point I feel unsafe doing anything athletic without limbering up. But the times i suddenly need to run or lift, throw or swing in life, I'm fine. What gives?

    • @JDirty-w-tha-30
      @JDirty-w-tha-30 7 місяців тому

      I also heard about this phenomenon of many young adults in their 20s and 30s reporting chronic pains without a clear cause that doctors and physical therapists can't seem to solve for the individuals. Cancer rates have increased in these age groups as well for the first time in forever. I think there's a huge mental component. Stress being probably half of it but perhaps a certain mindset as well. It has my curiosity since I'm that overthinking and anxious type with the nagging pains. These days I'm tending to believe I just need to toughen up

  • @gman2452
    @gman2452 7 місяців тому

    Great video as always.
    Would you say you ever get tempted to start throwing weights back into the mix?

  • @matiyolo3630
    @matiyolo3630 7 місяців тому +1

    Dr Mike says slow eccentric is where the most hypertropy happens. Based on your experience (paused slow reps gave you most back growth) it's nothing but da truth

    • @Kboges
      @Kboges  7 місяців тому +6

      Yeah slowing my reps down and pausing has been more effective than even adding weight. When I figured this out, I literally had what felt like newbie gains on my back, and I wasn’t weak before that. I used to do singles with 135 for weighted chins and do sets of 30 bw pull ups but slowing things down and pausing humbled me quick, legit gave my cramps in my lats the first time I did then, and actually made my back look way stronger. I’ve watched this in other guys too. That’s one of the reasons I’m always talking about form. It makes a HUGE difference.

  • @cmillerlm
    @cmillerlm 7 місяців тому +1

    What is a good ratio of chin-ups to push-ups to air squats?

  • @Jonas-Seiler
    @Jonas-Seiler 7 місяців тому

    You say changing the tempo is a great way to add USEFUL variation, and I think you’ve already cut into that topic in some of your other vids, but could you maybe elaborate on what is not useful variation? Great video as always

    • @Kboges
      @Kboges  7 місяців тому

      Ahh ok I see what you mean…. I didn’t mean for that to be taken as “in contrast to useless variation”. I just meant this to respond to the idea that we should ALWAYS trains one speed because it’s the best. I get this comment a lot “training faster is better” or “you should always train slow” etc. I was just trying to say that tempo changes are a legitimate and useful way to add variety.

    • @Jonas-Seiler
      @Jonas-Seiler 7 місяців тому

      @@Kboges Ah ok I think I may have misunderstood some of the points in your other vids, although I’m still not sure I will from now on. Unfortunately I don’t think I really know where my misunderstanding is coming from, sorry. But I still think at least for me sticking to the very basics and focusing on technique ie trying to be slow and deliberate is the right move for quite some time to come. I’ll just not worry too much about variation for now. Thank you so much for your reply.

    • @Kboges
      @Kboges  7 місяців тому

      @@Jonas-Seiler no worries man! You can email me any time you have questions or need me to clear something up.
      Nothing wrong with sticking to controlled and slow basics forever. That’s a solid way to train. You don’t “need” variation; it’s just a tool, and tempo is a cool thing to play with.

  • @tenminutetokyo2643
    @tenminutetokyo2643 7 місяців тому

    Do one on inverted gravity boots situps.

  • @cafeapaka7501
    @cafeapaka7501 7 місяців тому

    What are the benefits of a speed concentric and slow eccentric with a hold at the bottom? Would love more of these variations and there benefits in the different exercises you do

  • @SNABI_D
    @SNABI_D 7 місяців тому

    Can you make a video on ring dips... especially the concentric portion where I struggle to achieve the RTO position

  • @helping_out_hdz1.3
    @helping_out_hdz1.3 7 місяців тому

    You're the man! Does pulling up from a passive hang on every rep increase the potential for muscle growth? 🤝✅️

    • @Kboges
      @Kboges  7 місяців тому +1

      It's hard to say definitively, but it's likely to help your strength in the bottom position and that might lead to more total tension over time. I think both can work, but I tend to do much more of my reps from a dead stop.

  • @SpleenNdIdeal1767T
    @SpleenNdIdeal1767T 5 місяців тому +1

    Hi, do slow reps not help you gain more power than fast ones? in my head, slow reps force you to rely on your strength & technique meanwhile fast reps you can just explode & be at the top of your pull up without putting any more power than necessary, which logically makes the slow reps more optimal for strength gains right? now ofc you can do more fast reps, & they might make you more explosive (which im not even sure they make you though, cause if you build more power doing slow reps, maybe you'll have more power to explode?) but in the end are the slow reps not just better overall? strength, technique, maybe explosive power too idk about that... anyone enlighten me please i need more data. ty have a good day.

  • @jesuboii6246
    @jesuboii6246 7 місяців тому

    could you make a video where you teach how to do push-ups correctly.

  • @Mathstrade
    @Mathstrade 7 місяців тому +1

    Slow n Steady wins the race , Hare Tortoise etc good concise vid as always

    • @Kboges
      @Kboges  7 місяців тому +1

      Well said!

    • @Kboges
      @Kboges  7 місяців тому +1

      Exactly!

  • @johnmarcellino5034
    @johnmarcellino5034 7 місяців тому

    Thanks for the wisdom man! Curious if you’ve ever explored bouldering/rock climbing?

    • @Kboges
      @Kboges  7 місяців тому +1

      Yeah I bouldered for a while in my 20’s. Loved it!

    • @johnmarcellino5034
      @johnmarcellino5034 7 місяців тому

      @@Kboges sickkkk, that’s my main grind and I like to apply your wisdom about basics and consistency to my work on the wall!

  • @interest929
    @interest929 7 місяців тому

    awesome iinfo bro

  • @lorensmashing
    @lorensmashing 7 місяців тому

    Do you have a video on biomechanics between pulls ups and chin ups?

  • @sahilvalodia4443
    @sahilvalodia4443 7 місяців тому

    Great video
    Can u pls tell me how can i fix right side shift in pull ups?

  • @Dvpainter
    @Dvpainter 6 місяців тому

    To get started on working on myself from a sedentary lifestyle, I'm imagining it would be best to start off with slow pacing, and for what little I've done so far I've been doing that because it just feels safer, but I'm curious if there is any significant benefit for doing fast-paced stuff early on, I know this is kind of vague without pointing out specific exercises, but just as a general rule is what I'd like to know

  • @skrukken
    @skrukken 7 місяців тому

    Hey Boges!
    I am a marathoner who dabbles with calisthenics in order to not look like a runner. I usually run 4-5 days a week, but I am wondering how often you would recommend squeezing in calisthenics? Would you also recommend doing full body or splitting the sessions into different muscle groups?
    Really appreciate your effort. Keep it up.

  • @nigelmaccuver9122
    @nigelmaccuver9122 7 місяців тому +3

    Why can’t I touch my chest to bar (full rom) while doing pulls with arched back, there is 3 inches of gap?

    • @wasikrahman6622
      @wasikrahman6622 7 місяців тому

      I’ve seen this video from Micha Schulz. He said try and keep your elbows close to your lats. The more you flare them the more space there’ll be between you and the bar.
      Try and do l sit pull ups to build power.

    • @JDirty-w-tha-30
      @JDirty-w-tha-30 7 місяців тому +2

      You may have some long forearms compared to the upper arms! Or perhaps still just working on strength and mobility in your upper back and chest. Maybe some of both. It takes a lot of mobility and strength to close that gap you're talking of! Curious what the Boges has got to say

    • @Kboges
      @Kboges  7 місяців тому +5

      Long forearms can make this really difficult, but also you can spend some time on chest to ring rows pausing at the top and getting a good squeeze to strengthen that position.

  • @Thiccolo
    @Thiccolo 7 місяців тому

    What about slowing the negative, but then exploding on the positive? that has been kind of my default form for almost any exercise.

  • @briandunfee4326
    @briandunfee4326 7 місяців тому

    im really bad at doing fast reps.. i feel so weak when i try to go fast

  • @googleisfascist9278
    @googleisfascist9278 5 місяців тому

    I’ve been training slow for a long time and I feel like it’s hindered my strength, speed and explosiveness by not firing “fast twitch” muscles

  • @raghavkharbanda867
    @raghavkharbanda867 7 місяців тому

    Hey man. Great content although I have a question. Can your daily routine be applied to a assisted pull up machine and would it be effective for Hypertrophy? Thanks

  • @GodOfTheArenaa
    @GodOfTheArenaa 7 місяців тому

    Hi. Great video, as always. I am currently doing your training program for increasing max pull ups. Could you maybe record the video (or give some advices) about maintaning the pull up strength? This topic is not really covered on youtube. I know that maintaning strength requires less time and effort than building it, but I have no idea how the program for maintaning pull up strength should look like and every advice from you would be welcomed :)

  • @Ade.Bakari
    @Ade.Bakari 7 місяців тому

    Slow reps with a pause have been great to my overall progress. Allowing me to get that squeeze with some additional time under tension. Explosive reps and fast reps have their place as well but I think one should focus on technique and form first. We have all seen those fast reps with crappy form. A recipe for an injury

    • @Kboges
      @Kboges  7 місяців тому +1

      I couldn’t agree more. Those are my feelings exactly.

    • @Ade.Bakari
      @Ade.Bakari 7 місяців тому

      When you're short on time, do you still prefer slow reps first? Or fast and explosive? ​@@Kboges

    • @Kboges
      @Kboges  7 місяців тому +1

      @@Ade.Bakarito save time I just typically reduce the number of sets instead of adjust tempo. Doing a single set is super time efficient, regardless of the tempo, but yes if you find cranking out some speed reps saves you time, then it’s not a bad idea when the situation calls for it!💪

  • @Bounty_Hunter0000
    @Bounty_Hunter0000 6 місяців тому

    Is your pullup bar only welded steel? How is it set in the ground? Did you have to involve some concrete to secure it tight?

  • @ImxxFuZe
    @ImxxFuZe 7 місяців тому

    I've been wondering about sickness. Of course recovery is the most important thing, but when's the best time to go back into the grind? Since sometimes the sickness is gone, but there's still this lingering queasy feeling and idk if I should continue resting or try to maintain some form of momentum during the sick days!

  • @AaronZ01
    @AaronZ01 Місяць тому

    It seems that many of the men who keep a decent amount of strength and endurance after the 30 year old mark struggle to keep their BF percentage low. To what would you attribute your success in that regard? Also in what part of the world can I get a gorgeous view like the one we see in your videos?

    • @Kboges
      @Kboges  Місяць тому +1

      It's a good question, Aaron. I can say, as I've gotten older, I do have to be more disciplined, but a lot of this, especially with kids; a lot of fun experiences involve food and treats, and these are valuable experiences that I don't want to miss out on so I always participate in them. This just means I have to be more disciplined with what works for me when I'm not in those scenarios. Also, I am very much a n ectomorph. I'm naturally skinny, so I do have a genetic advantage in this regard.
      I'm in San Diego! There are a lot of these palm canyons around the county. I got really lucky and got a place with a park/trail just behind my back yard.

  • @SupermenSamoVuk
    @SupermenSamoVuk 7 місяців тому

    My man there is no better person then you to ask this Q?
    Is training chest any good except for aesthetics and looking good in that department.
    I have shoulder issues so i avoid pushing but my chest are severely lacking FYI no issue with that i just want to know is there any benefit to training chest except looks.
    Bronze age bodybuilders never did them lol

  • @Fernandez218
    @Fernandez218 7 місяців тому

    time under tension is vital

    • @Kboges
      @Kboges  7 місяців тому

      Yep!

  • @aumnamashivaya4
    @aumnamashivaya4 7 місяців тому

    Slow reps are the deal for me as they squeeze your capacity and hence build muscle evenly. I think slow reps are enough to build muscle if you don't want to go to big weights 🙏

    • @Kboges
      @Kboges  7 місяців тому +1

      I agree

  • @josephmiller8702
    @josephmiller8702 7 місяців тому

    What’s up man! Long story short I have the most important pt test of my life in 2 months consisting of pull ups and push ups. The pull ups are “up, down” cadence (paused reps) and I currently can do 7. My problem is that my lifts are interfering with my ability to recover properly to do pull ups. And different variations of pull ups (negatives) make me too sore to do any back work for about a week. Any advice?
    Side note: I run every day and lift 3x a week. I’m starting to think I’m doing to much accesory lifts and it’s wearing down my back until it’s too sore to work on what is most important aka. Calisthenics. I intend on starting your pull up beginner routine for pull ups and push ups. Any other suggestions? Thanks !

  • @FrontierThesis
    @FrontierThesis 7 місяців тому

    Thank you for this amazing content! Do you have any beginner pull-up programs for someone who can only do like 6-8? Also, do you have advice for someone like myself who can only get it chin over the bar and can’t get his clavicle to the bar? Thank you!

    • @Kboges
      @Kboges  7 місяців тому +1

      Yeah check out pull up mastery. It’s free on my website and will likely boost your reps pretty significantly.

    • @FrontierThesis
      @FrontierThesis 7 місяців тому

      @@Kboges Thank you!!!

  • @MATRICULAT3D
    @MATRICULAT3D 7 місяців тому

    Body Goals.

  • @gerald.jayjum
    @gerald.jayjum 7 місяців тому

    Good day! I'm a fan from Philippines does your workout only consist of full calisthenics hoping I could get an answer Thank you❤

  • @eralk7272
    @eralk7272 7 місяців тому

    Thoughts on daily half rep "shorties" pushups? Inmates apparently do them daily, and they say it's a lot better than full ROM.

  • @beesmongeese2978
    @beesmongeese2978 7 місяців тому +1

    My right shoulder keeps clicking when descending at the bottom, no matter how slow and controlled I go. I use an arch, no hollow body. Any idea how to solve this? I think it's starting to grind my joint

    • @L.K.48
      @L.K.48 7 місяців тому +1

      Go see a doctor. Most of the time the clicking is nothing to worry about in my experience but I'm not a physician. Get some clarity and maybe some physiotherapy if necessary

    • @beesmongeese2978
      @beesmongeese2978 7 місяців тому

      @@L.K.48 I gotta. Because it does not feel harmless at all

    • @Kboges
      @Kboges  7 місяців тому +2

      Play around with different grip width and grip orientations, like neutral and rings, narrow, wide. Some combination that you can perform without issue. If it persists to give you trouble, go get it checked out by a PT to see if there’s a fix for it.

    • @beesmongeese2978
      @beesmongeese2978 7 місяців тому

      @@Kboges Thanks coach

  • @ish8891
    @ish8891 7 місяців тому

    Would you say assisted pull ups are a good progression to the first body weight pull up?

  • @OmarElghamry1
    @OmarElghamry1 7 місяців тому

    Well, I like to train at similar temp over a period of time, to measure improvement. Changing Tempos, will likely skew the rep count, so how should I approach this?

  • @samarthmahajan8527
    @samarthmahajan8527 7 місяців тому

    I needed some help
    Whenever I pull up I struggle a bit to retract my shoulder blades and they end up being hollow body pull ups even when I try to arch my back
    My scapulas are properly depressed but I’m unable to retract them the way I want to to get my chest to the bar
    What can I do?

  • @nalla1782
    @nalla1782 7 місяців тому

    Something I've started doing lately with push-ups and squats is doing the movement as fast as possible when its against gravity (so on the way up), and then going really slowly on the way down in order to still work the muscles when gravity would otherwise be assisting me by pulling me down. Thoughts?