Day 18. The CALISTHENICS ADVANTAGE!
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- Опубліковано 25 тра 2020
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Welcome to day 18. We got some dead hang wide grip pull ups, paused push ups and squats.This was a fast workout that left me with a great pump and feeling energized for the rest of the day.
Here is what most fitness experts won't tell you...
Not every style of training is right for everyone. It depends on your goals, schedule, preference, etc. For general fitness and body composition improvements, calisthenics has some HUGE advantages over conventional barbell training.
1) Accessibility- it requires little to no equipment, and is free after you get a pull up bar
2) Simplicity- the movements are simple, safe, and scalable to any fitness level and are known by most everyone
3) They encourage good body composition. I advise getting really good at the basic movements, and this means not only being able to perform them with a lot of repetitions, but with a quality of movement that is rare. On the way to mastery, they will transform your body, but they will also encourage you to attain and maintain a lean and muscular physique.
Calisthenics training is not optimal for maximizing your muscular potential. You can build a TON of muscle with basic calisthenics, actually WAY more than people realize, but if you want to truly maximize how much muscle you carry, you are going to need to dedicate yourself to some bodybuilding style training. Also, it is not optimal for truly maximizing your total body strength. It will get you properly strong, but to maximize your strength, you will need to barbell back squat and deadlift... really HEAVY.
But for those that want to move well, feel great, and look awesome, this is the PERFECT way to train. You can build an extraordinarily impressive, healthy and functional physique that requires very little equipment, and poses very little injury risk.
I’m diabetic type 1 and have cancer I’m 68 and have workout all my life I’ve always found it hard to gain being light build ecto .I trained all through my chemo etc but I’m leaning more towards callisthenics now feeling it more good form all I ever got from weights was injuries in my quest to use heavier weight .Great channel very informative and no BS
George! You are an inspiration, brother! Thank you for the support and know that I'm pulling for you! Thank you for feedback and keep up the fight.
@@Kboges It’s been a hard four yrs but I’m through the worst now ,The cancer was a tumour that collapsed my 4th lumber vertebrae I’ve not got pins and rods in .During radiotherapy they discovered it on my kidney to and small one in lung ,The kidney gone as has the small lung one with chemo .I lost 24lb ,I’ve not put it all back probably never will .My quest to get bigger is no more and not important now .
@@georgepiddington6563 Wow! Man what a crazy battle. I'm happy to hear you are improving. Don't worry about size. Just keep at it, stay fit, and allow your body to recover. I wish you the very best, brother! Keep me updated on you progress.
I have 3 monthly checks and up to now all good ,I had scan yesterday and all good .18 months ago I had blood tests that were so perfect my GP inquired how could they be being diabetic and cancer I told him the power of exercise and healthy food .I’ve refused several drugs that they just give out for cholesterol etc I take nothing
@@georgepiddington6563 This is impressive! Definitely a testament to your effort and discipline. So stoked to hear you are doing well. Keep it up. No joke, it's a huge inspiration.
You're absolutely right and this is what I've been telling people for years...
This is an aspect usually left out of the "calisthenics vs. weights" discussion... weights do allow you to progressively overload much easier and more directly, and yes, this in turn leads to larger muscle mass in a much faster span of time than calisthenics could ever deliver.
But in order for the progressive overload aspect to *really* kick in and take effect (i.e. lifting heavier and heavier weights over time), your caloric intake has to be elevated as well... for example, there is no such thing as achieving a 300 lbs. bench starting off by barely being able to bench 120 lbs. unless you progress your caloric intake accordingly.
And unless you have some really great genetics for leanness, by the time you reach that 300 lbs. bench press you will have gained a *considerable* amount of fat along with all that extra muscle (regardless of how "clean" your diet is)... there's just no way around it.
With calisthenics, body fat is your enemy because it's just dead, excess weight that gets in the way of efficient body movement... which is why calisthenics specialists tend to be quite lean the better they get and not massive like body builders.
I say all this because I've known guys who started off with just calisthenics to get in shape for serious weight training later... and after lifting weights for a few months, they start realizing that those extra muscle gains just don't exactly look like what they had expected since they are also increasing body fat the bigger they get.
They do end up with more mass for sure, but they also end up softer looking...
Guys hear the term "maximum mass" training and assume they're going to gain 50 lbs. of totally fat-free, shredded-to-the-bone muscle and they really believe this is what all that extra mass is going to look like thanks to bodybuilding magazines and Instagram constantly flooding pictures of pro bodybuilders on a host of drugs to stay so massive while maintaining single-digit body fat levels.
This makes people think such a look is naturally achievable and even inevitable if you just lift weights long enough...
But we know the truth is you can either be at your absolute largest mass level (which involves keeping a higher body fat level) *or* you can be at your absolute leanest but with *much* less total muscle size... you can't be both at once.
SPOT ON! Great comment, Dave. I have trained several hundred people over the decade and my observations parallel this exactly. For the vast majority of people, being "big and lean" just isn't in the cards for them naturally. When I got into lifting, I didn't know better and thought I was getting jacked, until I realized I was just fat. I thought a little cut would shred me up, but I ended up having to lose way more weight to get as lean as I wanted. Most people want an athletic look that is better attained through calisthenics, simply because they encourage low body fat. For people who want that bulked look, weights are the way to go, as there is a positive feedback mechanism there.
From my experience, when it comes to being big, lean, or natural... you can only have 2 at a time. Personally, I would much prefer to stay leaner, move better, have my health, and sacrifice the size.
Very accurate point!
.
To be big and strong, in most cases you'll have to put on fat. Most Strongmen competitors are in excess of 20% BF. They wouldn't be able to push all that weight without it. Most regular folks don't have the genetics to be big and strong, so what tends to happen is they end up getting a bit stronger but a lot fatter at the same time.
@@jumbothompson Exactly right... even during the Olympics, you'll notice that all the best athletes in the world competing in sports that requires strength in moving external weighted objects in some manner (such as weightlifting) aren't going to look lean, tight with clear 6-pack abs and defined muscles - they are instead all carrying a good amount of body fat and may even look overweight.
By contrast, any athlete that requires strength of body movement will look very lean and muscular... but not "big" per se.
I think a lot of us have gone through the weights phase, when all we wanted was big arms and chest. The ironic thing is, people brag about how many kg they can push out on a bench press, yet are unable to perform 20 push ups with excellent form. I think when all ego is put aside, having a fit, lean and strong body is all anyone could really ask for, the rest is just window dressing.
yep and the fact that you literally can get strong at benching by just getting fat and that fact turned my interest off of benching
This comment describes my thoughts perfectly
@@ollvi agreed
Why not do both? I've always done both.
True I went to gym for 4 years im glad I left and started bodyweight training
Your short video formats are the best🙌🏽❤️
This is great. You just described the adaptation process perfectly: in order to be good at moving your bodyweight through resistance, you are required to adapt to be lean
Exactly.
True. Feeling light is freeing
Kyle Boges speaks genuinely sincere truth!! An absolute "must" follow!! 💯🔥
I´ve been training calis (sets and reps) since i was 18 yo (2008) with a couple of friends, throughout all this time we always had compliments from people about the way we look, at the beach we can feel people staring at us, including the gym goers, i think thats because we somewhat maintained a natural lean body mass and also because calisthenics builds a different type of body, more in tune with your natural limits and body structure, my personal opinion is that people who go to the gym most of them end up looking a bit the same, specially if they walk around higher body fat %´s. i can atest that if someone builds up to sets of 20+ pull ups 50+ dips 80+ push ups, also throw in some weighted calis (including squats and lunges) that person guaranteed will be looking better than 99% of people at any place or circumstance. im more into high rep endurance training, but if muscle building is your goal you can simply put more emphasis on muscle building protocols like time under tension, adequate rest periods, volume for certain lagging body parts etc etc.
Edit: also im gonna give Kboges methods a try starting 1st september to get back in top shape. i´ve had my first son recently and moved to coutry side and high effort calisthenic reps are long overdue. the plan is to start with 2 sets 4 times a week for the 3 basic movements gradually increasing the volume and training days as my body adapts. i will post videos of the first set on yt for personal motivation and accountability purposes also.
1000% agree. Your videos and training philosophy has helped me immensely, thank you ❤
Thank you!
That’s exactly my goal, i mainly do it for leanness,simplicity,and adding some muscles. I don’t like being big/bulky like those bodybuilders.another reason I left the gym cuz of inconsistencies. Im much more consistent at home and made more progress than 4 years of gym.
Yeah, I agree on all points. Attainable and excellent aesthetic plus more accessible training. Calisthenics are a great choice!
I got hurt this week. I’m glad it happened.
I decided to slow some moves down and clean some moves up. I can do slow pull-ups and push-ups with these injuries. (Slow= deliberate)
I’m glad I found this channel.
I´ve been training with weights for 2-3years. I can´t say that I saw any significant changes in my muscles from doing so. I did however ending up hurting my back pretty bad with heavy squats. After that I got in to calisthenics.trained in different ways with it for 2-3 years. The last year I´ve been going hard with the simple basics i.e pushups, pullups and squats and also alot of one leg exercises. The funny thing is that this year I´ve grown more (alot more) than I ever did while training with weights and I´m still able to keep my body really lean.
You are absolutely right about these! A year ago i looked the absolute best and i was at my strongest on calisthenics, but then i started to gain weight and lifted barbells and dumbbells mostly, i looked mainly just fat, but i got stronger on barbells and dumbbells, but i got weaker at calisthenics. About 2 years ago i was my strongest on barbells, but i was straight up fat. If you wanna get strong on barbells, it really does encourage you to gain mass and a lot of it is fat, where as with calisthenics i can just recomp and look good and be strong at calisthenics
U r so on point with the explanation about how body fat/weight helps u lift more in contrast to doing push-ups n pull ups requires u to be lean
Dude! This video just answered my issue I have had for the past few weeks! I started working out for a few months using Calisthenics and resistance band training due to the pandemic cus I was getting fat and lost around 25lbs doing just these type of workouts. I started getting pretty strong so I decided to step in the gym to build a bit more muscle and lower my reps because I was just doing too many high reps due to me getting stronger and my workouts were getting longer and longer. About 2 to 3 months in the gym I start gaining mad weight fast and at the end of it ended up gaining all 20lbs back and for the life of me couldnt figure out what the hell was happening. My diet didnt change and the only difference was I started taking creatine, so I experimented by eliminating creatine hoping that would solve it but nope! So I thought my only conclusion was the it must be the workouts cus that is the biggest thing that changed and just recently a week ago I went back to calisthenics and resistance bands. So far I have lost 1 pound :( but we will see how it goes!
This vid plus all the comments here just confirms my suspicion! Thanks!
Interesting point about the need to be athletic and lean in order to master the movements but I think there is a middle ground in which someone could not necessarily be lean but not necessarily be overweight, but still have the abitly to master the movements. Great video
That´s exactly what i´m talking about ! Why did I not learn this in school in the first place together with adequate nutrition ?? The Gains this young man shows seem honest and decent. That´s all I need to know. Thumbs up Sir 👊👊
I just wanna look like K Boges😂 if bodyweight calisthenics can set me on that path then I am good
One thing I love about good Callisthenics is that they often go through a full-range of motion. Most lifters stick to very limited ranges of motion and, as a result, become more rigid. That, in my book, is bad. How I look is far less important to me than how I move and my overall health. Form follows function.
you changed mi life fr
I flattered and honored to hear that. Having the opportunity to talk about training has changed my life, too. I appreciate the opportunity you have given me and the kindness you have shown!🙏
For me you have the ideal body type. It is kind of funny, when you are talking with baggy t shirt on in the videos, most people would probably dismiss you as a skinny nerd type in real life, I can imagine their surprised expressions when you remove your t shirt lol. Great content, subbed.
Hahaha yeah. I think my wife has used "skinny nerd" to describe me a few times, actually lol. But yeah, in a shirt I don't look like I train at all. I'm actually not a big dude and am built more like an endurance athlete. I tried getting big in the past and I just got fat. I've always been a lean hard-gainer so I decided to embrace it.
Thanks so much for the support!
@@Kboges how much do you weigh now?
@@Kboges you have a great back. I have the opinion that if you wanted to do a very, very clean bulk with a small consistent surplus while doing calisthenics as you do, you'd blow up.
@@pierofasulli1076 Thanks dude! You now, this is something I have thought about. I have dismissed it in the past, but it's something I might consider. Could be really fun.
Power♥️💯💪🙌
Excellent video man. Very interesting talk. I agree with ur points. Ive recently introduce some calisthenics into my workout. Ive been training with a barbell for some time now. Training to increase my squat mainly.
But there is something very cool about being good and pushups and pullups. I find it very impressive when i see some knock out 100 pushups.
Yes! There are definitely pros and cons with each style of training. Really, it comes down to goals, preferences and accessibility. And I totally agree. Feats of muscular endurance can be really impressive, especially when they are done with excellent technique. Good luck on your squat training! Happy you enjoyed the content.
K boges thank you man. Likewise.
Check out the Iron Loo. He’s an absolute monster in both calisthenics and barbell training
You got a house like that training others? Damn bro
Talk about disadvantages & gainz ; Weighted calisthenics has entered the chat
Hey bud what’s your background? I’m
Curious , I really enjoy
Your channel and insights !
Thank you for this video. I’m skinny fat and I’m doing daily calisthenics, and barbell for legs on sundays to work on my muscle size. I want to look bigger yet muscular.
Results yet?
Like every modality, every style of training has its weakness, i do primarily bodyweight training, about 60% of my training, the rest consisting of kettlebell swings, swimming, runing barbells, dumbells ect. To fill the gaps in strength you can develop when you only train one way
Well said, Isaiah! Everything is a tool, and different tools have different tradeoffs.
"It will get you properly strong, but to maximize your strength, you will need to barbell back squat and deadlift... really HEAVY. " Agreed. If folks go the the route of really heavy barbell work then they need to really get well-trained, because the risks for serious injury go up substantially as compared to calisthenics. As in many things in life, it is a risk-benefit analysis situation. You can't continue to improve if you're recovering from an injury. And how many guys do we all know who are getting older and complaining of old lifting injuries etc.?
Would the following work in practice like it seems to work in theory?
How to maximize strength and muscle with calisthenics:
Consistently eat a healthful diet of a certain amount of calories, fat, protein, and carbohydrates while mastering classic calisthenics movements using high volume and appropriate rest.
Once those movements are mastered at that bodyweight and calorie intake and aesthetics are acceptable, increase calories while continuing to perform the same exercises at the same volume with the same rest. The increased calories will increase your bodyweight, making the movements more difficult; muscle growth and fitness will increase.
Once those movements are mastered at the new bodyweight and aesthetics are acceptable, increase calories again, changing nothing else.
Continue this pattern until your potential is peaked.
Yes. I think you can consider this a form of micro- loading, and this is exactly how I approach training underweight beginners who are lean and lack muscle mass. Obviously it is much easier to do as an untrained/underweight beginner, and eventually you are going to get to a point where you probably have to put on more body fat to squeeze out extra gains. For myself for instance, I don't really have genetics for getting big and staying lean, so If I wanted to add a whole bunch more muscle, I would probably need to get comfortable gaining more body fat and then dieting down after, but at 35 I'm not too keen on the idea of putting on fat even if it's for a little more muscle.
nobody says "healthful". It's healthy! (It's not incorrect.......just nobody says it, in person)
Enjoying the channel. What does one do for calisthenics if they're already fat? Pull up progression is taking quite long. Thanks!
Lmao bro you're freakin ripped!
Thanks dude!
Great tips too 👍 about three months into basic routine, I'm slowly recovering my physical health and alignment. Can't believe how much healthier i look already. Coping with a work-related spine injury with PT that is taking a long time to heal... Haven't had any injuries during training which has been an issue in the past an issue pursuing better health and physique. Cheers!!
Get in those calories my man
The body that u have now, did you make it completely by doing calisthenics?
can u make a video about dieting and whether it’s important to bulk / cut in calisthenics
Working on part of that now!
The other really big issue with the body building approach is that it makes you heavy. It doesn't matter if you have sub-10% body fat and look great, if you are very heavy your heart is working overtime. It's not uncommon for big muscle guys to die from a heart attack in their 40s.
Tried both but idk why i prefer calisthenics way more than weight lifting
I've trained very thoroughly for 3+ months, Monday and Friday full-body calisthenics and cardio on Wednesday. Very strict reps. I'm not seeing big results except for not dying during a workout and feeling energised. Considering switching to a simpler full body every day, but don't know wether to choose ABC (push-pull-leg) one hard set, or ABC with a specific rep goal and working up to it.. Any thoughts?
You need more volume if you want change
Do you maintain a retracted scapula during the dead hang from the pull-ups man? Or was it a complete dead hang? Was wondering whats good for the joint and efficient in muscle building at the same time
I completely dead hang. Check out "the kauai study" by Dr. John Kirsch. He explains why.
Why the wide? Everything I read and seen had said there is no benefit to wide grip beyond 1.5x shoulder width.
Maybe I just missed the video, but do you ever do things like deadlifts or farmers walks? I mean, I love your exercises and they obviously worked very well for you, but can you pick up a heavy load and carry it for distance? It's just, I haven't seen you do any exercises that train those kinds of movements, and they seem like vital parts of a complete training regimen.
Unless you're an actual Strongman competitor, these movements are highly overrated for most people and may even lead to lower-back issues if one isn't careful...
Where do you live? I dream of a place like yours: sun and a pull up bar outside
San Diego!
Do these basic movements apply to women as well as you say for "reasonably fit, reasonably strong and good body composition"?
No reason why it shouldn't also apply to women...
How tall are you if you don't mind me asking😁
Yisus christ, look at those triceps daggers
HAHAHAHA thanks man!
Are calisthenics pull exercises enough for rear delt development ?
Inverted rows are great
Your back yard looks like Donkey Kong Country.
Man I've been focusing on pull-ups for months now trying to get my reps up. Is it generally such a slow road or am I likely to have a weakness. I don't get how I dont feel like I've gotten stronger and I'm following strict advice down to a T
Look back at your form and the way you're training them understanding to be able to get more reps you have to train more reps in sets and total, so if your routine is 3 days out the week of about 70 pull ups a day spread between like 5 sets so 14 pullups a set you have to steadily increase on it. So if you do 14 in a set for one week you have to try extra reps to increase your load also if you are at a good enough rep range you could try weighted variations.
@@mellortoonie Thanks, this is the frustrating part as I even did Pavlov’s fighter pull-up program and was going great but by the end of it had plateaued where I went back to a lower max reps. I’m ultimately enjoying the journey and am just going to have to keep at it until something gives
@@kemshasan8866 ya it’s all good just remember eventually sometimes you can’t always hit new pr’s trying to progress all the time is draining but weighted variations and more overall loaded reps should help
Where did you buy your pull-up bar?
Custom built. If you can find a welder or a fabricator, they are pretty simple to build.
@@Kboges thank you sir!
What do you think the advantages are between Calisthenics and Weightlifting when it comes to athleticism. For example I wrestle and I think that the better you can control your bodyweight the better you can control your opponent as they are the same bodyweight.
I think they both have advantages but I generally think of them as "general physical preparedness". So they build the raw attributes that can be trained for sport. It's like the hardware/software analogy. Both can result in hardware upgrades, but your sport specific training, drilling, and going live/rolling are what tune that muscle for high levels of performance in that context. IF we are talking about taking a high level weightlifter vs a high level gymnast/calisthenics practitioner, my vote goes towards the gymnast because there is an added benefit that comes from developing high levels of kinesthetic awareness. As a coach, I found that dancers, gymnast, and martial artists have consistently been the demographics that have made the fastest progress in my experience. This is because their sports are focused on body awareness, positioning, movement, and skill development etc. They are able to learn things very quickly and "feel" parts of their movement that other athletes just aren't aware of. This can be true for lifting as well, especially Oly lifting which is quite technical, but the overall tasks are much more limited in scope and generally less diverse. But remember, it doesn't have to be an either or proprosition. Both are powerful tools that have a role to play in preparing you for the demands of grappling.
@@Kboges Thank you for your in-depth response. I agree that gymnastics improves motor skills and body-awareness especially when started from a young age. I used to primarily weightlift for my training (Compound lifts and Olympic Lifts) but have introduced bodyweight exercises in my training and I found that the main benefits of calisthenics for me was greater stability in core and the entire body. It's almost impossible to not use your core in most bodyweight exercises and doing handstand progressions and planche helped strengthen my shoulder significantly. Maybe this isn't true, but I also feel like when I use gymnastic rings it targets the tendons and connective tissues a lot more that regular weights especially when doing movements like pelican curls.
Hey my man. Correct me if I'm wrong, but have you combined calisthenics with barbell training? I'm thinking about a full body big three barbell day on Sundays a la Marty Gallagher. Then 4-5 consecutive days of your basic recommendation of pull-ups, bw squats and pushups plus my daily walking of about an hour divided. Maybe sub a bw day for sprints or a long hike.
Yes sir! I'm actually working on a barbell/calisthenics program (free of course) because this question has come up A LOT!
I think your approach is solid. Alternatively, and how my program will be structured, will be based off a single barbell movement per day, 3x per week, followed by calisthenics as the bread and butter of the program. Both work great! And you can't go wrong with Marty Gallagher. When I lifted, I took a ton of inspiration from his work. The guy is fantastic.
@@Kboges I've said before, you are the best YT fitness "influencer"☺️
@@turo3066 That means a lot, brother. It seriously does🙏
Tactical Barbell. Longer modalities. Think in terms of several weeks as opposed to several days
Intriguing take on barbell vs BW, but some caveats:
1) Weight training encourages fat gain only if you choose the bulking/cutting path, but that’s now well understood to be unnecessary in that you can be calorically neutral and still gain muscle mass while losing fat.
2) You can even be on a caloric deficit and effectively “exchange” fat weight for a smaller amount of muscle weight (albeit slowly) because muscle is ~22% denser than fat.
3) For low BMI people whose set-point-weight-appetite tends to be low (like myself), it’s not easy to put on weight because it’s not easy to eat a lot without feeling unhappily full, so for such people, hypertrophy through weights is a more efficient path.
That said, there is merit to the point that for most people, if you just want to look lean and be reasonably strong and fit, calisthenics suffices and needs lower-risk movements and simpler equipment (with the caveat that for apartment dwellers in cities, a sturdy barbell is about as inconvenient as a 6’ barbell bench setup).
One of the biggest misconception is that people can do Calisthenics with good form… I’ve noticed that the “majority” of people (including muscular individuals) who have poor form… therefore not reaching their potential in strength and aesthetics or athleticism, etc.
100% agree.
It's odd that the fitness community (for men, at least) is so dominated by the "BIG" fashion, when so many of the men we admire for their physical ability have a physique much more like yours.
Boxers don't look like bodybuilders or powerlifters (maybe some of the heavyweights), nor do basketball players, most baseball players, soccer players, special-forces soldiers, mountain climbers... even rodeo cowboys.
I wonder how much of the fashion for mass comes from the same source as the female fashion for thinness? As the traditional gender roles have become blurred, maybe men and women are subconsciously looking for a way to distinguish themselves more from each other?
Yeah interesting topic for sure. I just heard a JRE episode with a guest talking about that. It is strange how that has happened for sure. I'm with you on that- I find the most aesthetic physiques, to be the athletes, not the models.
how do you build / workout shoulders (side and rear delts to be exact) with calisthenics?
It's actually quite difficult to target side delts with callisthenics. If you really don't want to use dumbbells you can use resistance bands, or face pulls & similar with gymnastics rings.
Just get dumbbells
@@bengalboypaco3140 bands are much better for side delts than barbells as they offer constant tension
Does weighted calisthenics happen to have the same effects as lifting weights?
No, because even though you are strapping a weight to yourself, the body still has to move...
But technically speaking, "weighted" calisthenics is still weight training in a slightly different form...
The downside of adding weight to calisthenics is that most basic calisthenics moves don't really lend themselves to much weight being added in the first place... it becomes easy to think more weight = more muscle so people soon start strapping ridiculous weight loads onto themselves, putting their joints and tendons at risk.
Do you do 3 rounds of pull ups, 3 rounds of push ups and 3 rounds of squats? Or do you do 1 round of pull ups, 1 round of push ups and 1 rounds of squat? Etc…..
Watch the video
Your arms are bigger than your calves
And You Can Always Use A Weight Vest To Help Get A Little More Bigger💪🏾
Yep. That's exactly right.