High Rep High Frequency Training - Training Like K Boges For a Week
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- Опубліковано 6 вер 2024
- High Rep High Frequency Training which has recently been popularised by K Boges has great utility for increasing muscle growth and athletic performance. High rep combined with high frequency conditions the body and reduces fatigue making it a sustainable method of training over the long term. Training Like K boges For a Week was a great challenge and I learned a lot from it so stick around to find out how it went!
K Boges channel: / kbogea
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▂▃▄▅▆▇█▓▒░Thank You░▒▓█▇▆▅▄▃▂
I'm trying to be minimalist on my workouts, and "K" videos help me for this. Nice video man .
Extremely helpful for minimalistic workouts 👌. Thank you bro!
3:56 didn't know bro's name was Kyle, it was always K Boges 👽
K Boges, Bioneer and Hybrid Callisthenics are awesome. I am 30 and married working a job or 8-12 hours nearly every day. Thanks to them I started working out every day, during early mornings and late evenings and the results are incredible. Just working out and be consistent, with a good form without overdoing it, will help everyone achieve great physical heights. Just do it.
You gotta add Red Delta Project to that list! Check him out if you haven’t yet.
man thats great to hear!
@@mattyin3229 so true. I have watched him too. He is amazing.
Kneesovertoesguy, FitnessFAQs, Squat Academy
K Boges's movement is gonna blow up real soon!
I agree, the emphasis on quality and longevity is so refreshing 👌
The Boges is one of my favorite channels right now. His ideas, along with Jim Wendler's WALRUS training has been a game changer for me.
I've been on this program for 10 months. It is a potently effective training style, despite seeming minimalistic. I think a person could unlock 80% of their natural potential using only these few basic movements.
That’s awesome to hear the results are effective long term, I’m definitely going to have to stick with it.
Cheers man!
Can you explain about routine
Can you explain about your workout routine how to do
I have been following this training for about 10 months. I can do pull ups 105 times in 5 days. I am now 61 years old and still enjoy training. After that I also cycle on the road-bike
That’s awesome Ronald, very inspiring!
I completely changed my approach to training using k boges ideas, and I've seen and felt improvement in both physical and mental conditions since then.
That’s awesome man, such a practical approach to training!!
I used this exact method when I began working out for martial arts training. I will admit it got me very conditioned and strong at the time, and I believe I wouldn't be as strong as I am today had I not began doing so. Thank you for sharing
I’ve found it so helpful for conditioning as well man! What martial arts do you train??
@@JettAaron Taekwondo. One Thing I also incorporated aside from the lugnes were tons of pistol squats, great for mobility and transferred very well to my sport.
The approach of k boges is humble, thus useful for unfit people trying to start without injury, and still useful for athletic people to maintain their condition with the important basics
I agree JB, useful for all levels of fitness
K Boges knows his stuff. Always straight to the point
He sure does, such a refreshing approach to health and fitness content!
I like this method when I'm between programs or just want a simple routine for a while. 2 sets of the basics, a different variation each day and it's pure simplicity.
Sometimes flip a coin for whether I'm doing push-ups/dips, pull-ups/rows and squats/lunges and then I'll pick a grip that feels good on the day. It adds a little variety and keeps it interesting.
That’s it man, the simplicity makes it so easy to stick to it over time as well 👌. Great approach to training
⚠ CONSISTENCY IS KEY ⚠
*pick daily rep target for each exercises
Day 1: upper body (push)
pushup
dips
Day 2: back (pull)
row and/or pullup
Day 3: lower body (legs)
squat/ and/or lunge
OR:
*different variations in each set
1a:
pushups
1b:
dips
2a:
pullups
2b:
rows
3a:
squats
3b:
lunges
Cheers mate 🤝
Could you share The number of reps?
Interesting video, really enjoyed it. I started to do these simple, daily workouts as well a year ago. It just fits perfectly into my workdays and i am able to do my workout everyday at work before i start my day there.
Together with fixing my diet i lost like 60 pounds and are in better shape at my 40s than i was at my 20s sadly lol. Wish i started sooner, but it is what it is.
That’s where I think a lot of people benefit from this style of training, so easy to consistently get your workouts in and the results over time really stack up.
That’s awesome progress and will definitely extend your quality years of life, should be proud of yourself, keep it up!!
Bro, i am just doing 2 sets of push a day, 2 sets of pull the next day, 2 sets of legs on the third day and repeat since 6 months . Honestly never been this consistent ever when i went to gym. I always had to force myself to exercise. Now a days, my body wakes up on its own to to complete the 2 sets at home. Hardly takes 10 to 15 mins including some stretching. A perfect plan for someone as lazy as me. Slow and steady wins the race. Thanks to kyle
That’s awesome man! I really like your approach, figuring what works out for you is so important. Working smart > working hard!!
Excellent vid, thanks Aaron
Thank you, more than welcome Hansen 😃
K Boges would be damn so proud, you look healthy, and aesthetic. Doing every exercices with a great form, way to go brah!
Bro thank you so much, he’s definitely influenced my approach to my training a lot so I have a lot of love for him and his work!
I've been following his workout routines for 2 weeks straight now. Full body, 3 sets per day. Just started incorporating his 8 weeks to double your pull ups routine into it as well. Feeling great so far as a nearly 50 year old.
a fellow K Boges here! I've unlocked my fitness and managed to stay out of plateau safely by watching his videos
Hell yeh, that’s awesome man!
tries something for 1 week, makes a video about it. Dude try it for a month at least then share your feedback.
He did it for a year :)
Super interesting challenge to yourself, would be keen to see more of these!
Really solid training method and so simple to follow, will definitely try out some other training methods for ya!
I do 4 days a week.... 1 exercise of push, pull, leg with 3 sets of each and 3min rest in between. Seems to be easily feasible long term for longevity.
Yesir, not overdoing it with volume or frequency that will be sustainable long term. Keep it up!
I’ve adopted this type of routine for a few years now… I do full body 5-6 days a week and add a 5km run right after … I aim for a minimum of 100 pull ups 250 -300 push ups and 400 squat jumps each session … I’ll also add crunches and handstand push ups every other day
Damn that’s impressive! How’s the body feeling with that amount of volume man?
@@JettAaron really good at the moment bro … Monday is always weighted cali example is pull ups and push ups and squats all starting with around 30kg then dropping 5-10kg every 4 aets
The rest of the week is something like
8 pull ups explosive
25 press-ups explosive
8 pull ups wide
25 press-ups diamond
8 pull-ups regular
25 press-ups regular
8 pull ups handles
25 press-ups or dips
8 chin ups
25 dips or press-ups decline
For as many rounds as possible
@@JettAaron no injury so far… I had tendinitis a few years back in my elbows but it seems to be ok at the moment … if I have any pain I back off for a few days … I also strap up always.. regardless … so wrist straps and elbow supports
@@captaincalico1135 listening to your body like that is a sensible approach, can’t go wrong!
You're doing WAY more volume than even he does.
I recently hurt my knee jumping rope with no warm up, soo I thought well I’ll just do other exercises,so I remembered the “vee up” where you sit on the edge of a bench and lift ur knees for ab work, my abs were shaking like a leaf lol I thought I was in shape lol so I added v ups ,reason for my post is ,it’s good to switch up just way too many muscles and muscle angles , thanks for the videos, good to try something new
Vee ups are awesome for the abs hahah! Solid move switching things up rather than just taking time off of training. Yeh very true, trying new movements keeps training fresh and interesting as well 👌
K Boges is great. Like you said, no nonsense and he really knows his stuff from experience. These basic fundamentals can optionally be taken further for bigger size and strength gains by adding weight to the movements and optionally bulking (which consequently also adds weight to the movements). Even pretty heavy squats can be done with fairly minimal equipment at home by doing belt squats on two raised platforms with a loading pin for weight plates. Add a weighted vest on top of that and you can go quite heavy. No barbell or squat rack needed.
Yeh he’s the real deal hey. Such a good point, you can get pretty creative in ways to add weight to movements, solid tips Captain, cheers!!
Kyle (´s training method) rules! Been following his channel for quite some time now (he had roughly 15k subs then). Changed my life.
It’s so good hey! Wow your were on it early man, absolutely love his method too 👌
K Boges is the man. That said, I think 1 week is probably not enough for you to accurately assess what are the effects of his protocols. Loved the video tho!
Yeh man I agree, thank you appreciate it!
We are forming the rituals that are forming us!
Powerful quote 🔥
boges filming is like GTA 😂
Hahah definitely does have GTA vibes
Tremendous! thank you
You’re welcome man!
Hey Jett, noticed on your pulls ups that your scapulars are not even meaning you are not pulling symmetrically. I got a small injury from the same issue recently.
Scapular pull ups, and “arched back” pull ups can help. Lots of information about “asymmetrical pulls ups” by squat university and other channels
Thank you bro, appreciate it!!
KBoges is the best
🫡
I've done this exact training program for about 8 months now and I don't think I will stop doing it. Here are the benefits I've seen:
Performance benefits:
- Gone from 7 strict form max pull ups to 10. This might not seem a alot but basically after two years of trying everything to increase my max pull ups this was the only workout plan that worked for me (slow but steady progress).
- Larger muscles and better body composition. Also my abs are looking better now than ever even though I've almost completely given up isolated core exercises.
- Weekly load dramatically increased. For example, now I do 120 pull ups a week instead of only 60-80.
- I am able to perform all exercises with proper form since fatiqueness doesn't really kick in.
Everyday life benefits:
- Daily workout only takes 30-40 minutes and since it can be done at any place with a pull up bar it is very easy to fit into your daily schedule.
- Because it's only 3 sets, I don't really build up a sweat, so many times I don't even have to shower.
- Limited soreness.
- Since it's the same kind of workout, no planning is required.
That’s awesome to hear that it holds up over time! Maan pull ups are so hard to increase so that’s very respectable, especially the increase in weekly volume. I love how easy it is to be consistent with over time as that’s what truely builds lasting results.
Cheers Lan!
You should try his "Double your pullups in 8 weeks" program.
@@thedon9670 how would you do that?
I think you need to dedicate a good 3 months or more with just doing calisthenics and then make your video.
K Boges is the man.
Question, if I was to replicate this in the gym using KBs, DBs or BBs, would the workout be - bench press, barbell rows, and lunges/deep squats??
Yeh man that’s the structure, you could really choose any lower, push & pull exercise but they are all great movements so start with them!
No, K Boges explains in his video that he choses push ups, pull ups, and squats, because they carry a low injury risk, and are easy on the joints. Whereas, dumbell/barbell bench press carries a much higher injury risk, and would soon lead to elbow pain. He specifically warns people not to do what you are asking about.
@@CertifiedHustler68 just rewatched his video, he warns against one arm pull ups and other exercises that wouldn’t be appropriate for this sort of volume, you can absolutely adjust the weight on a bb, db, or kb to be suitable for this type of workout. Would you be able to point me to where he warned against weighted training if I have this wrong? Cheers heaps!
@@JettAaron I thought K Boges had mentioned bench press as one of the exercises that shouldnt be done in this routine. After rewatching, I see that he does not. HOWEVER, I maintain that bench press (especially bb flat) is a terrible match for daily training. Bench press is considerably more taxing on your elbows and shoulders. Whereas with pushups, your body moves up and down in a smooth natural plane. This motion is far more ergonomic, safe, and comfortable than ridgedly pinning your shoulders into a weight bench to force out heavy grinding reps. Even if you lower the weight and volume on the bench press you are gonna run into problems trying to do them everyday. Still, I will try to ask KBoges on one of his streams and let you know what he says.
3:56 didn't know bro's name was Kyle, it was always K Boges 👽
Hahah sorry for ruining that for ya, Kyle Boggeman in full
@@JettAaron thought it said "Boggerman" like the bugger man 👽💀 no offence to the name or anything, not my intention.
hey ya mate! Great Video! just something I noticed during your pull ups your left should is kinda higher than your right. I had the same and developed some shoulder pain, just in case this sounds familiar I can recommend that you try some lower trap exercises. They helped me a ton.
Hey mate! I noticed this watching back my videos, I have torn my rotator cuff in the past and assume it’s some sort of protective mechanism my body has developed, would love to fix the issue before it causes me further problems though, what lower trap exercises helped you most?? Cheers man!
@@JettAaron Hey Mate! First of just a disclaimer I'm no doctor or anything ;)
Overall I´d say the building a mind muscle connection was big for me, from there it's just finding exercises that work for you. For me that is Y-Raises with very small weights and LU-Raises for overall shoulder health.
I can recommend some videos that helped me find some exercises and ques to help myself.
ua-cam.com/users/shortsQVBH1tP67Vw?feature=share
I want to highlight the last exercise in the video. This one helped me build a mind muscle connection with the lower trap. Small weights helped immensely for me personally. I did modify it a bit tho, lying on the ground didn´t allow me to properly activate my weak lower trap, because my upper trap always took over before it could engage, so I did them while standing just a bit bend over. You gotta try what works for you.
Two great shorts of someone better explaining what I'm talking about ;)
ua-cam.com/users/shortsx3ttHYQl5SA?feature=share
ua-cam.com/users/shortstr2zUFm9tdo?feature=share
And finally I am a Big fan of this one:
LU-Raises: ua-cam.com/users/shortsVTrMDpnr_VI?feature=share
I hope you can find something useful for you in there, cheers mate :)
@@reo7859 dude thank you so much, great info to future proof my shoulder with 🙏!!
gracias
De nada
yeah grease the groove is the best way to increase reps of a certain exercise
The " fuck you Method " (jo joke and no flame) from dr. mike israetel is the best way, you have 2x strength workouts, 2x Hypertrophy workouts and 2x just practice so you workout 6x times a week and you have all benefits from every aspect.
He had a podcast with Frinksmovement TV about bodyweight training. It was really interesting.
Never had tennis elbow, but can imagine it was painful. Had tennis balls once.
Yeh man and just takes sooo long to heal, hahahah!
You should get a steel club or mace or kettlebell and check out Mark Wildman videos on UA-cam
I’ve been looking in to that style of functional training for a little bit, I’ll definitely check him out man, cheers!
Mark wildman is a great coach!
After checking out a heap of his stuff I agree, I’m going to give kettlebell training a try and make a video around it in the future. Cheers guys!
Still not clear to me, sorry ☺️
If my target is 50 reps for pull ups for example and I can only do 10 in 1 set how can I do 50 reps?
Do I have to do 10 X5 reps?
Sorry for my English.
Yeh 10x5 high quality reps would be a great approach, then when that’s too easy do 10x6… 10x7 etc….
Thank you for your explanation 💪🏻
@@moniquevanderlaan2168 you’re welcome Monique, great questions!
subbed
I did to much pull ups and have a little bit soreness in the elbow. When I do very light biceps training and after stretch than its over for a while
What do you recommend more for me?
I started working out, almost 7 months ago now. And regarding overuse injury, I started with barely being able to do one push up, to building up to a consistent 6 sets 10 reps, since I started from being unable to do 1 to this, should I still be highly concerned about overuse injury? Or is it something that I can minimize due to starting really weak and adapting up to this point?
Anyways, nice vid, the simplicity gives me the same vibes as his vid, so I'm definitely following for more
That's awesome progress, keep it up Rae!!
I would definitely take Boges suggestion of variety on bored and throw in some other push movments such as dips as well as keeping your focus primarily on quality.
Don't be highly concerned if there hasn't been any issues though, listen to your body and if things start to hurt dial it back a bit, otherwise keep crushing it
Cheers!
@@JettAaron Okay thanks! I'll keep that in mind, I've definitely been cycling through variations,, stances and grip widths, but I'll add more dips into it. And keep up the good work!
Holy shit you have an amazing physique
Thaank you bro 🙏!!
Hey Aaron would you recommend any extra shoulder work in this regime or push ups and chin ups are suffice to train them... thanks 🙂
You can definitely get away with leaving it at that man but personally I train handstands pretty regularly as well and that works great for me!
@@JettAaron got it thanks bro 🙂
K Boges recommends pike position bear crawls and pike pushups for extra shoulder work.
Kyle recommended having 2 accessory movements, so you could include shoulder exercises in there (Kyle recommends Bear Crawls with really high hips IIRC)
@@gael.7593 yes I was thinking of incorporating inch worms...I think they work the same muscles too
I hate how accurate k boges is but it's true
Hahah not wrong, good to have well researched people who don’t miss!
High frequency makes sense cs humans have been working every day from thousands of years our muscles were made to work every day with only sleep as our resr
Such a good point man! I felt like I actually slept and recovered better using this method as well so definitely something to it 👌
Definitely recommend not switching up small technique things per exercise ever set but rather every week or two to still minimize overuse ingury but allow for enough time for progression. I understand though since you only tried this for one week.
That’s a fair point! I’d almost definitely go that approach if I was doing this method over an extended period of time 👌
Disagree completely. It;s fine to switch up every workout if that keeps you interested. Progression does not get hampered just because you change your grip lol
Hi Jett Aaron
Can you add the first video of K Boges what you used in your video? I have been looking but can not find it. Hope you will added here. Thanks man.
Hey Ronald, videos called “my foolproof calisthenics program” ua-cam.com/video/UFFf3QVaU9Y/v-deo.html
@@JettAaron many thanks 🙏
I know Boges' channel.
And even after training with resistance bands and doing rows three times a week i can't do regular chin ups.
_maybe_ a single wonky one.
Pust isn't a problem and legs are good too.
So how do i improve pulling strengh ?
I made micro progressions in the movements I could train. I added a back pack with a water bottle to my rows and each time added another bottle or similar progression, getting stronger in my rows and reducing the resistance with my banded pull ups eventually lead to me getting my 1st pull up, let me know when you crack that pull up goal & good luck with your journey!!
@@JettAaron okay i will. Thanks 4 responding !
I would love to follow this program as well
If I understand correctly I can do 3 sets every day. As long as I don't go to failure So you have 2 reps left. Is that right?
And what means "hard sets"?
Yeh that’s my understanding, I believe hard sets are exactly that, sets that go near to failure. You could even do a combination of hard and easy sets as long as you reach your daily rep goal and progressively overload said goal.
i do upper everyday with bw but if u want decent legs u need to hit the weight for sure
Yeh I agree, hybrid training is best of both worlds in that sense, will cover it in a future vid for sure!!
Can you example the routine?
I did my best in the video but basically you pick a push exercise (e.g push-ups), pull exercise (e.g pull-ups) , and a legs exercise (e.g squats) and then pick a daily rep target for each exercise (50 reps). To overlaid you’d simply increase the daily rep target gradually. Hope that helps and let me know if you have any other questions! Cheers
I do this with weighted Calisthenics I’m not much fan of high reps I like 10-20 reps
Yeh I go weighted as well, switching up rep ranges from time to time is nice though!
Can i do this 4-5 days people say i need to rest but im very confused im 13 been working out for 5 months ive been sticking to the same routine for 5 months now but i wanna change it
Good question, you definitely can, just make sure you’re resting enough and recovering well, listen to your body and if it starts to get sore just dial it back to 3-4 days for a bit and see how that feels. Awesome that you’ve started working out so young!!
@@JettAaron thank you so much man!
@@jandal5170 you’re welcome bro!
@@JettAaron hello again should i try alternating upper lower and full body since upper lower is my main split for calisthenics
@@jandal5170 I personally love trying new things to keep training fresh so I’d give it a go, if it doesn’t work for ya just go back to doing upper lower 👌
I didnt understand one part. So lets say i decide to do 50 pull ups a day, did i do all 50 at one session like 10x5 or 5x10. or i split it throughout the day like 20 in the morning, 20 in afternoon and 10 at evening.
Great question man! You can do it either way seen’s it’s a daily target, could take the full 24 hours, or if you’re fitter you can condense it down and do it in 1 session with short rests in between each set, also works great as a circuit, hope that helps and let me know if you have any other questions
@@JettAaron The MAIN point of his videos is do NOT do your sets to failure. Go close to failure and rest several minutes before your next set.
You workout every single day too?
6 days per week and a lot of cardio even on my rest day at the moment
What does k boges mean when he said 10-20 hard sets per week?
I believe that hard sets is referring to sets that go close to muscle failure (stopping with 2-3 reps left in the tank before you could no longer perform the movement safely)
@@JettAaron thanks for the reply 🙏
@@imprcswrds you’re welcome man, let me know if you have any other questions!
Dont know if anyone mentioned already, but looking at your pull ups your left shoulder blade seems to move vast differntly from your right one. I remembered watching a video from squat university where he said that this could lead to shoulder and/or elbow pain which you said you had. Just gonna drop it here mb it helps: ua-cam.com/video/PhQ58vPyynQ/v-deo.html
Yeh from a pre existing rotator cuff injury I got when I was young. Thank you for the resource man, definitely going to see if I can correct my form using those methods! I’ll do a video on the results once I’ve been at it for a while as well
How tall are you barefoot?
183cm barehoof man
DOesn't look s fun as smashing the gym and blasting some metal tho, and you can't really get stacked and jacked
Hahahah love it 💪!
But you'll be doing it for longer and getting a more functional healthy physique which is much more useful than by "smashing the gym". You'll get a lot less injuries too. In it for the long haul is what wins the race in the long run.
Doing that or any other regimen for one week is pointless, tells us nothing. I think if you did it for a couple months then you might just about be able to start drawing a few conclusions. Your first one will probably be: yeah this gives me tendinitis. Don’t get me wrong, I think this is all things considered the most effective and realistic type of training for a natural, hard gaining, busy father of small kids like me. But man, managing the tendinitis is a problem.
I mention in the video that I can’t comment on the long term utility so I 100% get your point.
I trained like that for around half a year in the end though outside my sport and other trainings and didn’t aggravate my tendinitis but I was very strict on form and slow progressions.
I have actually pretty much fixed my tendinitis so might make a video on what I did if you’d be interested?
Cheers!!
@@JettAaronyeah mate anything relating to this type of training / fixing tendinopathy would be very interesting to me if you can bring a longer time period perspective to it, thanks
This is more like one punch man training
Hahahah surely that’s where Boges got the inspiration for this method from 🤔
I've pretty much been doing this workout routine. I started with around 20-25 pullups, 50 push ups and 70 squats to 50 pullups, 80 push ups and 100 squats. I eat 3-4 meals a day and I get enough sleep. I haven't really seen much results in terms aesthetics.
That’s some very solid progress!! I never notice my body changing because it’s such a slow process, do you have before photos you could refer to or people commenting that you look better?