Thank you! I hope enjoy the content. Let me now if you have any questions, and feel free to share the channel with anyone who might be interested. Much appreciated!
For the past 6 weeks I have been trying this approach you sometimes talk about of doing daily volume for a few basic basic movements with a primary focus on BW squats and rotating variations of pushups and rows. It has been working really well for me. I'm definitely experience strength gains as well as beginning to see noticeable changes in body composition - clothes fitting better, slightly slimmer in the mirror, as well as just subjectively feeling stronger, fitter, and less injury prone than I have in a long time. What I find particularly pleasing is that I'm experiencing this kind of progress even though from one day to the next it really doesn't feel like I'm doing very much. The time commitment right now is only about 15-20 minutes per day at most including the warmup and some as needed supplemental exercises, and I'm getting better results than when I was attending some grueling cardio conditioning classes 2-3 times per weeks. Not to mention the daily aspect of it has helped turn it into a daily habit. It feels way harder to justify skipping a workout now that the time commitment and work involved feels very manageable and easy to squeeze into my schedule.
Definitely agree with the point in the video man. I thought I was still weak when I could do like 30 clean push ups, until I tried a one hand push ups and succeeded. That was the happiest day of my life lol
@@yelkhan2002 1 arm pull ups is so technique based lol. Ain't no way I'm gonna randomly pull off an 1 arm pull ups, even if I was strong enough for it.
@Warrior Sayian unfortunately this year I have to study really hard for a standardized test, in order to get into a good school. The best I can do is main gain for 6 months. I can still do 30 push ups and an one arm push ups, but no more, no less.
@Warrior Sayian The youtuber named Veritasium. He has the networth of 9M$. But bro wtf, are you smoking or sth 💀💀 Bill Gates drop out story may seems inspirational, until you realize that the school he was dropping out is Harvard, and he dropped out because he was too bored and wanna mess with technologies (also he have rich daddy). Mark Zuccy also dropped out, but the school he was dropping out is Harvard too, he dropped out to work with Facebook (his daddy is also rich). Top billionares are all competent person, coming from rich or middle class families, not your average 16 years old who sit on their phone, scrolling through Tiktok and vaping 3 times a day lol.
Andrew Huberman mentions something like this, too. Neural memory within the muscles begin to strengthen through repetition. People often confuse that with muscle memory which is false because it’s really the nerves within the muscles. I appreciate your amazing work, sir!
Just discovered this channel and subbed after 2 videos. I’m just now getting into bodyweight workouts as a teen and the quality info you put out is super useful
@@sargunpreetsinghghumman5807 gained over 20 pounds of muscle within a year and definitely got stronger too, decided to mix in bodyweight with the gym and its been really great
The information quality in this channel is amazing and the simplicity and directness are much appreciated. Also, your reps are as clean as they could be. Pleasure to watch and listen.
New to the channel, I like what you preach. Some guys make crazy and expensive accessories seem like necessities but I’m starting to think that simplicity is the name of the game, at least for me. I’ll definitely be sharing your channel with my friends.
Growing up and doing thousands and thousands of body weight squats and horse stances in martial arts is why I think I was able to do 7 pistol squats, ass to grass, on my very first attempt in my 20s. I didn't make the correlation at the time and I wish I had, but I thought a massive barbell squat was the cornerstone of fitness in those days.
Jason! My experience was exactly the same. After 7+ years of stance training in martial arts, I remember getting introduced to the pistol squat and being able to perform a similar number without any training. I didn't even know it was considered a challenging exercise at the time. I also had some incredible mobility and great athleticism at the time. Like you, I thought the same about the barbell squat. It definitely didn't do nearly as much for me. The best and most capable (across multiple domains) I've ever felt was when I was doing tons of stance work and high rep squats.
@@edoasoulin3527 Well that obvious, isn't it Edo? The point is that the horse stance is a great exercise for general physical preparedness. It did more for me than working up to a 500lb deadlift, or back squatting 305 for a set of 10 (and 315 for a set of 9), or doing pistols with half my body weight added. The horse stance allows me to maintain very good mobility- near full splits level mobility, and exceptional leg endurance a long with a decent amount of strength that transfers over to things like pistol squats. Last year I had a video of me doing a set of 20 pistols without training for it. Just lots of horse stance, squats, lunges and sprints.
I can even one up you on that😂 I played soccer for years so I could do 10+ pistol squats and knock reps in the leg extension machine with all the plates without any type of training easily (The looks I got by dudes who looked like they could toss a truck across the street were hilarious). The funny thing is that I was an absolute twig and I couldn't even do ten whacky bench press reps with just the bar. It's incredible how playing sports at a young age builds your body up without you even noticing
So what I am hearing is why even progress to higher weights, might as well just add more reps OR choose a harder variation. Lifting heavier will age the body quicker correct? Best channel on UA-cam hands down. Thanks Kyle.
Just found you recently. Really loving this content. You’re putting a lot of things into clear perspective and also giving me no excuse for not training at home.
i always had a hard time with that misconception about rep ranges strictly applying to just strength or just endurance. thank you for being so eloquent and offering clear detailed breakdowns !
I definitely built more barbell strength alternating between a 5-3-1 approach and sets of 20 in the same week for several months than previous 5-3-1 approaches alone
Another plus of high rep work is the reduced risk of injury along with better circulation (and even beyond that things like increased vascularization) which is to say it is more gentle on your body
I see your point about high reps, and you are definitely right. In the end, as you explained, by creating challenging volume and focusing on sets to failure, you get strong. But don't forget the most important part: more reps equal more time, and time is a very strong argument. Also, if you do something repeatedly, you get used to it and can perform better than anyone else, becoming 'strong.' However, gaining size is different. Look at marathon runners: they are indeed durable, but they excel in burning calories because they've pushed their bodies to adapt to this demand. Since they repeat the same activity, their bodies do not produce much growth hormone, which is why they are typically very lean. So, I understand your point, but for gaining size, you can't focus solely on high reps with the same weights. You should keep adding weight and maintain a low rep count for your body to generate more growth hormone, and you'll also spend less time. I should say that both low reps and high reps are beneficial for various purposes. For example, if you are on a strict diet (which increases the risk of injury) or if you have current injuries, high reps are definitely the way to go. I understand you have a science degree-total respect for that. I liked your channel and continue to learn from you, Kyle. I'm just adding the growth hormone and time argument to the table with respect. Much love.
@@Kboges I'm not sure I have specific questions but I like your approach because it gets away from the dogma of rep ranges and "rest days" and the like. This motivates me as a 55 year old who's trying to get strong and lean and not big. I just feel like I want to get so good at body-weight exercises that my body will adapt by becoming strong and lean, and I want to do this by doing the exercises correctly and frequently without having things like "push day" or "shoulder day" and without taking measured days off (or any days off, really). But I don't think of it as grease the groove for skill but rather the more my body does good pull ups the stronger and better it gets... something like that. So I do the same exercises every day or even multiple times a day.
@@radercalisthenics Absolutely! That's pretty much my main message. We can dispense with the dogma. People can get healthy, fit and build excellent body composition from a variety of rep ranges, simple exercise selection, and we don't need to be so "structured" in our approach. As long as we emphasize good technique, good effort, and be consistent long term, results will come. I've also trained how you describe and enjoy it very much. For guys who are getting a bit older and/or have some mileage on their bodies, I'm a huge fan of this approach to training.
With squats I have found if you place your hands and shoulders like your holding a bar your form is stricter and the rep is harder whilst also working your upper back
Yeah your hand position affects the joint angle of the lower body by changing weight distribution. Hands extended in front for a more upright squat, hands behind head for a more bent over position. Both are good, just different angles- similar to front squat and back squat. Excellent observation!
Hey man, great content !!! I have a question about pull ups. I'm trying to get better at it with the proper form you showed in your video to get my back stronger. My question is what do you do with your abs ? Do you contract them as you pull up or relax the abs ? Cheers
Good explanation that makes a lot of sense. One thing I did notice is that you lift up your heels while doing these squats. Wouldn't it be better if you tilted a bit more backwards and kept your heels on the ground?
Yeah good question! I actually do both variations- the standard BW squat with heels down and the "hindu" squat with heels up. They are both nice so I like to change it up a bit.
The guy who won the IPF world championship in bench press in the 105kg class last year is almost only doing high reps. He sometimes does like 50 rep sets, so you can build strength by repping it out :)
thanks for this vid man.. cleared a lot of things up like how training for endurance doesnt mean you're not training strength, not black/white type of thing.. as ive seen many vids say. it actually makes a lot of sense, how would you not be gaining any strength at all? im currently training to ship off to army boot camp soon and want to get a good score on the fitness test which means pushups/situps/ 2 mile run and the higher reps the better.. and this vid reinforced the idea that i could still get "strong" while training for repetitions
That is exactly right! Many people conceptualize strength and endurance as very black and white. Moreover, they think higher rep calisthenics are "endurance" but if you think about strength and endurance as a spectrum, with a 1RM at one end and maybe walking on the other, high rep calisthenics fall much further along the strength end than the endurance end. Hard muscular efforts, both high and low rep, build muscle and strength- and while high reps can build muscle endurance, they aren't "endurance" exercises in the classical sense. In my opinion, I find that high rep calisthenics build an excellent blend of strength, muscle endurance, and muscle mass (if programmed properly and supported by good nutrition). Thank you for your service and best of luck to you in boot camp!
thx for all your content. so helpful and you don't waste our time getting to the point to try to get more watch time like most other channels. much appreciated.
Awesome content man incredible information, thank you so much. Im sure you've thought about it but any chance you could talk about nutrition and what you put into your body? Im just curious as to what you eat as well as the exercises that you are doing.
-Muscle Size Priority = Rep range not that Important as long as Rep range 5-35+ and Taken to or close proximity to FAILURE. -Muscle Strength Priority = Higher intensity in terms of % of your 1RM -No Stimulus can be isolated from another stimulus, (EG training for strength will still give you some endurance) -Low intensity sets (40-60% of RM) can make the movement pattern stronger which can help break your personal record on a particular movement.
Can you please do a video on longevity? I want to train until I am old. When I'm 80 I want to be able to still go hard on Calisthenics. Thus I'm concerned about the risk reward ratio of different exercises. You said in another video that you avoid OAC training because of it's tendency to alway injure your elbows. Do you think there are other exercises that should be avoided if longevity is the goal? I'm guessing all of straight arm strength work since it is so stressful on the connective tissues. I'd lover to hear your opinion on that
Dude this is such a great topic! I totally want to do a video on this. My goals and concerns are the same as yours. I want to be crushing calisthenics until the end! Yes, so in my early 20's I played around with the OAC and every time, without fail, I would develop some serious golfer's elbow, no matter how conservative I was with my approach. This would sideline for months. One arm push ups do not agree with my shoulders at all, and they have always ended up taking more from me than they have ever given. I also played around with back levers and planches and developed pretty significant pain in the biceps tendon, but luckily never sustained an injury from these. It ultimately comes down to goals and individual risk level. In my opinion, straight arm strength training along with the single arm calisthenics strength work, and even some hand balancing (wrist injuries are super common in hand balancers) carries an injury risk that far exceeds the benefit, UNLESS your goals are built around these skills, then that is a whole different kettle of fish. For me, I train to be healthy, to move well, to stay young, to have good body composition, and because I enjoy the process of exercising. I don't need to risk injury, and potentially long term/semi permanent injury to develop a skill that doesn't further my goals. However, everyone has different goals and I absolutely respect the heck out of people that put in the work to achieve these skills- they just aren't for me.
This dude's channel is the primary reason why about 1.5yrs ago I finally (at age 39) was able to gain size on my legs and shoulders. By doing high rep sets of squats, walking lunges, and bear crawls it completely blew up those muscles after doing bodyweight stuff the previous 10yrs with minimal growth on those specific muscles. Use good form, take the set to failure. It's that simple.
Sounds like high rep sets get you the best of both worlds..."free" bonus GTG incorporated into the sets for strength gains while simultaneously hitting muscle hypertophy if taken close to failure
Good stuff man! Love that muscle size rep range explanation. I agree!! I did an excellent chin ups workout just the other day with that same focus in mind and mind you I did it instinctively, except I did keep the rest break of muscle size concept in mind when I rested just 30 secs in btwn all sets until I reached 100 reps. Biceps got an amazing pump and stimulus from that workout.
You are on point, but I would even argue that you can't even separate strength and endurance. All the research ever done on different rep ranges shows almost equal results on both endurance and strength. If there is a difference between the 2, the line is way more blury than what people think.
I love your channel!! You have became my favorite channel. You have great training knowledge!! I am a former power lifter turned calisthenics guy. I used to program using Bulgarian squat method and I see many parallels between your training and Bulgarian. One approach was using daily minimums and maxes. I know you are an advocate of minimums, such as 50 pull-ups, 100 push ups and 200 squats, but would you advise using a daily max? Depending on feel for that day? Maybe 75 pull, 150 push, 300 squats? Keep up the great work!!
Thanks Justin! Thanks for the kind words dude! I appreciate it and I'm happy you are enjoying the content! I have not fully explored the idea of a daily maximum. It's an interesting idea and I definitely think something could be there. As for the "total reps" approach and the daily minimum, that's just one way to organize your training. You could have a daily minimum/maximum in terms of sets per day or a daily minimum/maximum for your proximity to failure. I think both of these could be pretty cool ways to structure for more advanced people. If you give the idea of daily min/max a gap, let me know. I would love to hear how it works for you. Thanks again brother!
@@Kboges Awesome! Thank you for the reply. I think I’m going to use daily minimums/maxes as in sets. I will let you know how it goes. One thing I was wondering on your training is how you structure your running? For my training I try to get five days of running in with different variations: hills, 400m sprints, 20 min. constant run, etc. Thank again for all of your knowledge. Such a welcomed sight and refresh with all the crap knowledge people put out haha!
@@Ironandpullups34-ICXCNIKA Yes, let me know! In the past, my running was a mix of slow runs, fartleks, tempo runs and sprints. However, since my daughter was born last year, I have been doing more slow runs daily- usually 2 miles zone 2. I really enjoy sprints, and try to get these in 1-2x per week.
Thanks, Sagar! I'm "ok" strength, but it's not really what I train for. I like having good conditioning, good endurance, and a solid level of overall fitness.
a good example would be cyling. my calfs would not grow for the longest time doing heavy sets of 12-16 at the gym. When i started cycling indoors, my claves literally statred to blow up within a week. The contractions on my claves were so slight that i barely even noticed that my calfs were even involved in my peddaling, which made the sudden growth even more surprising. however the thousands of reps over my 45 minute ride did indeed add up quickly even if each contaction seemed minor.
Hey Kevin, thanks for sharing this. You aren't the only person who has said this, and I've seen it in several clients. I had a client that who was a strong squatter and deadlifted, but got the best leg gains of his life biking to work.
@@Kboges thanks for replying! I also would do heavy legg presses etc in the gym and have stopped since cycling. My glutes and calf's in particular have really popped and my girl is constantly grabbing my butt hahahah. She noticed the calfs even before I did. Really changes your thinking when it comes to training and what can actually work. Smarter not harder!
I had problems with high frequency at first but now I am in the best shape of my life training 15 mins a day thanks to your advices. Today I can train everyday due to 2 rules, I never train to failure and I always train less than I want. I am also incorporating clusters with good results into my training. I see a pattern in your teaching, when teach how to double your reps you advice to train every other day instead of high frequency training . Am I wrong?
Hey Sergio! I love your approach! The "double your reps program" is a peaking cycle. I don't think it's a sustainable long term program. The volume is very high and not conducive to daily training. That was a program designed to boost max reps in 4-8 weeks. I look at daily training, how you are performing it now, as a sustainable habit that leads to superior gains in the long run.
I imagine that a person who has always trained to high repetitions and is capable of doing, for example, 30 pull-ups in a row, will also be able to perform pull-ups in force ranges with a significant weight, right? Is this what you mean? On the other hand, for hypertrophy you have to work doing one exercise after another or can you work in cycles, as long as you respect that the repetitions are close to failure?
Yeah, people who can knock out 30 really high quality reps, will almost always be capable of pretty good weighted pull ups. The first time I tried a weighted pull up, I could do 90-100 lbs without ever training it. I see this all the time with my in person clients. Yes for hypertrophy the most important thing is weekly volume and proximity to failure.
I think the reason you can do a one arm chin from doing higher rep pulls is because you are just so strong. Youre doing perfect scap retraction and chest to bar paused with zero lower body involvment. Being strong enough to do that just equals the stregth to be able to oac. Most people who claim can do 20 pull ups and move to weighted ones can probably barely do 10 proper ones like you are. It would be interesting to see what would happem if you started training low heavy reps but same amount of work. I dont think your oacs would improve
I think you are totally right, and this is something that has become more and more clear for me. BW pull ups, just as your described, have a tremendous capacity to transfer over to other pulling movements, OAC included, and are deceptively difficult to do. It's hard to talk about pull up strength independent of rep numbers, but I truly believe form has an enormous and underrated impact strength gains and transferability.
@@Kboges to put it another way I think the nature of how hard they are pretty much nobody is going so high in reps where it turns into predominantly muscle endurance. I don't think I've seen someone do more than 20 pull ups with that form super impressive. Plus if you slowed down the concentric slightly so weren't getting momentum into that top hard part and no hang pause at the bottom just a slow smooth transition could make it even harder
How would you structure a minimalist full body program for 3 days a week? Say to workout every other day instead of every day. I thought something like 5 sets of pulling, 5 sets of Pushing and 5 sets of squat 3 days a week. I love your approach to fitness, i hope to learn more from you
I think your idea is great! Super simple and I actually trained like that for years, very effectively. You can pick 3 variations of each to cycle through on a weekly basis (a different push, pull, squat variation each training day), or just do the same variation 3x per week and keep progressing with it until you stall, and then switch to another variation. I really like the former, but have had awesome results with both set ups.
@@salvador97730 Thanks Salvo, I appreciate it. If you know anyone who might find the content useful, or know anyone that might have some questions, please send them over to the channel. Thanks again for the kind words and support.
IMO The worst part about 100+ rep sets is boredom. Since with 2seconds up 2 seconds down and about a second spread between top and bottom position - one rep should take about 5-6 seconds. That's about 10 reps per minute. 50 in 5 minutes. 100 in 10 minutes. 150 in 15minutes. I guarantee you most of high rep sets advocates crank out a rep in 0.5-1.5 seconds with barely any time under tension and mostly using momentum. These will not grow muscles but instead make tendons do the work essentially acting as springs.
Hey Kyle, I was just watching this video of yours and I heard you mention Easy Strength!... I am a big fan of Dan John and Pavel. My question is how to program an easy strength with calisthenics??.. Great content btw
I think the difference between Easy Strength and my approach would really be proximity to failure. I recommend pushing most sets to a high degree of effort to stimulate growth. Calisthenics are easier to recover from than deadlifts or other heavy barbell work, so you can push it a little harder and enjoy the muscle building benefits that one from pushing you sets a little harder. However, if you are using calisthenics like Easy Strength, you might stay further from failure, kind of like a grease the groove approach, but with less volume that GTG.
In the end the only important thing is how close to failure you are in a set and high reps are more complete because recruit the majority of muscle fibers type 1 and type 2. What I dont understand of high volume training is that you have to stay near failure to build muscle, but at the same time you are doing 12 pull ups(60% 20 max pull ups) each rep, so you would do less and less repetitions after each set and in the last set reach failure?
Hey Angerl! This is a fantastic question. At this point, I agree with your premise. I think the best way to approach high rep training, with hypertrophy as the primary goal, is to allow for as much rest between sets as possible, so as to allow you to a closely as possible math your best efforts. This is one reason why I'm a big fan of higher frequency training. If I'm trying to get 15-20 sets with a close proximity to my max, I have a way better chance of doing that if I spread the sets WAY out, like over the course of a week instead of just a day or 2. That being said, if you find your sets at like RPE 7-9 drop off very quickly, I think some dedicated work capacity training is beneficial. I will make a video on this topic in the future. I hope that makes some sense.
Can you elaborate on the word failure? Is failure lack of form, can't push the weight up anymore, can't push the weight without overly activating other muscle groups etc?
Good shape ! Some suboptimal points I noticed: - Heals are coming up when you´re in the deepest position of the squad - isometric hold in the top position of the pull up minimizes (a little bit) the amount of reps and therefore the total work load (work load = most important factor) To the point, that rep range is not relevant for building muscle: The problem with very high reps (above 15) is that, your endurance gets the limiting factor. But its important that your muscle strengh is the limiting factor. Furthermore you have to go to failure when doing very high reps (just the last reps are effective volume - volume is not volume, for effective volume/work load you need a intensity that is high enough, that most of the muscle fibers are activated. Greetings from germany !
Hi I see where you're going from but I would like to disagree on some things: 1. Although traditionally you wouldn't want to have your heels it could also be that he wanted to get a more in depth range of motion and transfer the focus on to his quadriceps. 2. Although it might lower his rep amount a bit, I'd argue that his total work load does not go down. From my understanding, reps dont actually really mean anything aside from being a representation of time under tension, and that hold on the top certainly contributes to that time under tension. 3. For the third point I think what happens is that you get a different type of hypertrophy (this one im not too sure on the validity yet). But my understanding is that high reps would training would usually experience a higher amount of sarcoplasmic hypertrophy meaning more of an increase in muscular endurance compared to lower rep ranges which will experience more of myofibrillar hypertrophy. This argument I feel like is supported by the fact that body builders also use a higher rep range. All in all these are all based upon my own understanding and the stuff I've read and the media I've consumed so do be sure to take it with a grain of salt!
Can you make a video that explains the difference between pullups when with body in the hollow body position and pullups when the tibia are behind the body?
Great information, but there seems to be missing from presentations like these that appear on UA-cam or other social media formats, and that is the subject of how much weight to use. I had an injury earlier in life that has since been repaired, but I've never been able to lift real heavily or with too much intensity.Yet, I've been able to build muscle, and stay "strong" and healthy. Two questions: 1) how much weight is still effective at the high rep range? And, 2) how strong does one need to be to live a healthy, capable existence -- in other words -- what should our strength goals be?
But isn’t it harder to reach musculair failure before task failure, with high reps? Because with 100 squats for example you may feel your legs burn and you stop, while you still have quite many reps in the tank? I think it is easier to feel how many reps you have left in the tank. But stille great vid👊
I'd also add a corollary that years of doing calisthenic repetitions build up tendon & fascia tissue which contributes to overall strength. Isn't the GTO embedded into the origins & insertion points of tendons? Dr. Keith Baar of UC, Davis has written excellent articles about connective tissue contributing to strength in enlightening ways.
Yeah definitely something to that! Overriding the GTO is one of the first neural adaptations leading to increased strength. I'll check out Dr. Baar's work. Thanks for the great comment!
Hi Kyle, massive fan on your channel. Ive been searching for new knowledge and you mentioned a book within this video. Did you have anymore that your recommend, much appreciated
Great form man. Just immaculate. Question k, I feel I’ve misused my shoulders by doing a ton of handstand push-ups without proper form, and I want to get back to doing pull-ups like when I was younger. How do I get this good of form when I can’t do more than a few?
Thanks Dylan! Start doing rows, working on the scap retraction element, and building up your upper back. This will make your pull up training more effective.
@@Kboges thats literally what i did when i got my neckbone and shoulder joint fcked (for dropping at excentric...) and it all did not hurt anymore while working out, now its all gone, healed, AND got bigger lats lol, needed these ones. Also started to really feel the back while working out, not just some tiredness and unableness to do the movement, i feel the lat being there, hurting at movement (good hurt) wich did not happen before working on scapular contractions/hangs
@@Kboges Yes, he's one of my favorite instructors. But your Videos are fresh and easy to understand for everyone. Beginner up to profs. Thanks again, and for the quick answer. 👍🙏 What are you think about Steve C.?
1:45 "There is tons of research on that". For the viewers who actually are interested in the research you refer to when making such claims, would really appreciate you put them in the description.
@@jimothy221 look, now you're crying. You are asking, that is true, but also I know some tears came with that comment. You'll be okay, calm down, take a breather. Don't let your anger over a cell phone screen take you over.
Hey bro you look great, did you get all your gains from calistenics, or did you used to lift weights or both, I am all Cali, just was hopeful to look like you doing only cali Also whats ur height and weight if you don't mind me asking.?? I am 6' 180 on the thin side hard to get gains been doing Cali for about a year
Thanks Ken! I have done both, but I'm confident that I could develop my same physique without ever having touched a weight. I think the best way to think of it as just different ways to apply tension to muscles. Both work, and your body doesn't know the difference. I'm about 6'1" and usually stay below 180 as that's where I feel the best. I've been heavier and lighter, but around 175 seems to be the sweet spot.
So the takeaway would be, for size you just need to go to about 3 reps from failure (on every set I guess ?) and then you decide if you prioritize being higher on the strength spectrum or endurance spectrum by doing higher or lower rep ranges even though you'll get both eventually since it's not all black and white. Did I understand it right ?
Serge nubret, he only did high rep ultra high volume never used more than 225 on bench, but when asked to max out he benched 495. Also to add farmers and mechanics rarely lift weights and are either carrying light loads or twisting a wrench all day and they have some of the strongest grip strength above most bodybuilders.
100%. There is something to this for sure, and I don’t think it’s captured by typical experiments in 8 week long studies on college kids, which is typical for exercise science research.
@@Kboges agreed. I also find personally the higher rep range 15-30 my risk of injury is low, and my vascularity is so much more improved. Also I forgot sumo wrestlers, they don't use weight (other than body weight) but they do hundreds of squats everyday, and though they are fat most have massively muscled legs with reports that when they tested their max strength they are putting up huge numbers like 500-800lb range and without the use of steroids or weight training. But they have a superstition that if you lifting weights you get injured so they just don't do it.
@@Kboges the 500-800 lbs was for squat, this is also anecdotal as I could not actually find videos of them squat, just them saying they were in that range.
You're a hidden gem man
Thank you! I hope enjoy the content. Let me now if you have any questions, and feel free to share the channel with anyone who might be interested. Much appreciated!
Agreed ! How this man don't have thousands of subs is beyond me
So are you 😍
@@baz9653 Because he ain't bald, bad & be-yootee-fool like you? **aah-ga-ga-ga-goo** (Popeye laugh)
@@Kboges hi how many sets and est time between each set
reps cleaner than my grandma's internet search history
😂
Don’t cheat the negative and clear it after each set
So clean reps bro.
Very nice.
Keep it up you are inspiring really.
Thank you very much!
Clean reps and clean explanation of the training.
For the past 6 weeks I have been trying this approach you sometimes talk about of doing daily volume for a few basic basic movements with a primary focus on BW squats and rotating variations of pushups and rows. It has been working really well for me. I'm definitely experience strength gains as well as beginning to see noticeable changes in body composition - clothes fitting better, slightly slimmer in the mirror, as well as just subjectively feeling stronger, fitter, and less injury prone than I have in a long time. What I find particularly pleasing is that I'm experiencing this kind of progress even though from one day to the next it really doesn't feel like I'm doing very much. The time commitment right now is only about 15-20 minutes per day at most including the warmup and some as needed supplemental exercises, and I'm getting better results than when I was attending some grueling cardio conditioning classes 2-3 times per weeks. Not to mention the daily aspect of it has helped turn it into a daily habit. It feels way harder to justify skipping a workout now that the time commitment and work involved feels very manageable and easy to squeeze into my schedule.
Definitely agree with the point in the video man. I thought I was still weak when I could do like 30 clean push ups, until I tried a one hand push ups and succeeded. That was the happiest day of my life lol
I misread that as "pull ups" and was very confused for a moment
@@yelkhan2002 1 arm pull ups is so technique based lol. Ain't no way I'm gonna randomly pull off an 1 arm pull ups, even if I was strong enough for it.
@Warrior Sayian unfortunately this year I have to study really hard for a standardized test, in order to get into a good school. The best I can do is main gain for 6 months. I can still do 30 push ups and an one arm push ups, but no more, no less.
@Warrior Sayian wtf bro 💀💀 not everyone is a fulltime fitness influencer lol
@Warrior Sayian The youtuber named Veritasium. He has the networth of 9M$. But bro wtf, are you smoking or sth 💀💀 Bill Gates drop out story may seems inspirational, until you realize that the school he was dropping out is Harvard, and he dropped out because he was too bored and wanna mess with technologies (also he have rich daddy). Mark Zuccy also dropped out, but the school he was dropping out is Harvard too, he dropped out to work with Facebook (his daddy is also rich). Top billionares are all competent person, coming from rich or middle class families, not your average 16 years old who sit on their phone, scrolling through Tiktok and vaping 3 times a day lol.
A free wealth of information without any clickbait or filler
Your channel is FANTASTIC
Thanks Stanley. I appreciate it!
Andrew Huberman mentions something like this, too. Neural memory within the muscles begin to strengthen through repetition. People often confuse that with muscle memory which is false because it’s really the nerves within the muscles. I appreciate your amazing work, sir!
Your physique is so good that it took me now 10 or so videos of yours to notice how nice your yard is
came for the knowledge, stayed to appreciate your back
I'm glad you talked about the strength and endurance correlation, a lot of people seem to think of them as being completely seperate.
I was always confused about that until I saw this video
I love the tone of your talk, very calm and straightforward.
Just discovered this channel and subbed after 2 videos. I’m just now getting into bodyweight workouts as a teen and the quality info you put out is super useful
Physique update?
@@sargunpreetsinghghumman5807 gained over 20 pounds of muscle within a year and definitely got stronger too, decided to mix in bodyweight with the gym and its been really great
@mobi2981 how do you stay consistent as a teen?
The information quality in this channel is amazing and the simplicity and directness are much appreciated. Also, your reps are as clean as they could be. Pleasure to watch and listen.
1 min in and I already like this guy
i like how podcast you was done with talking and left but workout you stuck around and finished the workout.
New to the channel, I like what you preach. Some guys make crazy and expensive accessories seem like necessities but I’m starting to think that simplicity is the name of the game, at least for me. I’ll definitely be sharing your channel with my friends.
Growing up and doing thousands and thousands of body weight squats and horse stances in martial arts is why I think I was able to do 7 pistol squats, ass to grass, on my very first attempt in my 20s. I didn't make the correlation at the time and I wish I had, but I thought a massive barbell squat was the cornerstone of fitness in those days.
Jason! My experience was exactly the same. After 7+ years of stance training in martial arts, I remember getting introduced to the pistol squat and being able to perform a similar number without any training. I didn't even know it was considered a challenging exercise at the time. I also had some incredible mobility and great athleticism at the time. Like you, I thought the same about the barbell squat. It definitely didn't do nearly as much for me. The best and most capable (across multiple domains) I've ever felt was when I was doing tons of stance work and high rep squats.
@@Kboges what's your point? if you'd work on pistols specifically you could have done more than 7 reps
@@edoasoulin3527 Well that obvious, isn't it Edo? The point is that the horse stance is a great exercise for general physical preparedness. It did more for me than working up to a 500lb deadlift, or back squatting 305 for a set of 10 (and 315 for a set of 9), or doing pistols with half my body weight added. The horse stance allows me to maintain very good mobility- near full splits level mobility, and exceptional leg endurance a long with a decent amount of strength that transfers over to things like pistol squats. Last year I had a video of me doing a set of 20 pistols without training for it. Just lots of horse stance, squats, lunges and sprints.
I can even one up you on that😂
I played soccer for years so I could do 10+ pistol squats and knock reps in the leg extension machine with all the plates without any type of training easily (The looks I got by dudes who looked like they could toss a truck across the street were hilarious).
The funny thing is that I was an absolute twig and I couldn't even do ten whacky bench press reps with just the bar.
It's incredible how playing sports at a young age builds your body up without you even noticing
Great form with the pull-ups
Thank you!
You're so important man! Thank you for all this information.
Oh dude I'm happy the content has resonated. Your support means a lot, brother. Thank you.
best video on youtube
Thanks!
Excellent Advice, video from 4 years ago but very relevant to my fitness journey today. Thanks!
Cleanest pull ups I ever seen
Greetings from 🇵🇹 Portugal! Thanks for so much valuable info ! God bless u man
yo i started binge watching your contents because it's so good. thank u
Thank you!
This is an absolutely elite human specimen that perfectly blends together world-class aesthetics, strength, and mobility 🙏.
Dude this is one of the kindest comments! Thank you brother! Much appreciated🙏
So what I am hearing is why even progress to higher weights, might as well just add more reps OR choose a harder variation. Lifting heavier will age the body quicker correct? Best channel on UA-cam hands down. Thanks Kyle.
I would just do calisthenics with alternating explosive and clean reps to failure in order to fatigue all the fibers on basic exercises.
Your channel is amazing.
Thanks, Kyle!
Man!! Your content is soo much better and to the point , you are underrated af.
Thank you, Ager! I'm happy you enjoy it!🙏
Your videos are gold. I’ve already subscribed to your channel. Keep up the good work my man
Thanks so much! I appreciate the support!
Just found you recently. Really loving this content. You’re putting a lot of things into clear perspective and also giving me no excuse for not training at home.
i always had a hard time with that misconception about rep ranges strictly applying to just strength or just endurance. thank you for being so eloquent and offering clear detailed breakdowns
!
I definitely built more barbell strength alternating between a 5-3-1 approach and sets of 20 in the same week for several months than previous 5-3-1 approaches alone
Those reps are cleaner than the board of health!!! Respect!!!!
Another plus of high rep work is the reduced risk of injury along with better circulation (and even beyond that things like increased vascularization) which is to say it is more gentle on your body
Just found your channel yesterday. Really enjoy the content and information, thank you
Thank you. I'm happy you enjoyed!
I see your point about high reps, and you are definitely right. In the end, as you explained, by creating challenging volume and focusing on sets to failure, you get strong. But don't forget the most important part: more reps equal more time, and time is a very strong argument. Also, if you do something repeatedly, you get used to it and can perform better than anyone else, becoming 'strong.' However, gaining size is different. Look at marathon runners: they are indeed durable, but they excel in burning calories because they've pushed their bodies to adapt to this demand. Since they repeat the same activity, their bodies do not produce much growth hormone, which is why they are typically very lean. So, I understand your point, but for gaining size, you can't focus solely on high reps with the same weights. You should keep adding weight and maintain a low rep count for your body to generate more growth hormone, and you'll also spend less time. I should say that both low reps and high reps are beneficial for various purposes. For example, if you are on a strict diet (which increases the risk of injury) or if you have current injuries, high reps are definitely the way to go. I understand you have a science degree-total respect for that. I liked your channel and continue to learn from you, Kyle. I'm just adding the growth hormone and time argument to the table with respect. Much love.
Interesting and very useful information.
Thank you! Any questions, just let me know.
@@Kboges I'm not sure I have specific questions but I like your approach because it gets away from the dogma of rep ranges and "rest days" and the like. This motivates me as a 55 year old who's trying to get strong and lean and not big. I just feel like I want to get so good at body-weight exercises that my body will adapt by becoming strong and lean, and I want to do this by doing the exercises correctly and frequently without having things like "push day" or "shoulder day" and without taking measured days off (or any days off, really). But I don't think of it as grease the groove for skill but rather the more my body does good pull ups the stronger and better it gets... something like that. So I do the same exercises every day or even multiple times a day.
@@radercalisthenics Absolutely! That's pretty much my main message. We can dispense with the dogma. People can get healthy, fit and build excellent body composition from a variety of rep ranges, simple exercise selection, and we don't need to be so "structured" in our approach. As long as we emphasize good technique, good effort, and be consistent long term, results will come.
I've also trained how you describe and enjoy it very much. For guys who are getting a bit older and/or have some mileage on their bodies, I'm a huge fan of this approach to training.
I’m so weak and out of shape. Just starting to do pushups and squats. A long road ahead.
No worries, dude! Enjoy the process and take your time.
@@Kboges thanks man.
@@jcortez1314how’s it going
These may be the best pull ups ive ever seen
With squats I have found if you place your hands and shoulders like your holding a bar your form is stricter and the rep is harder whilst also working your upper back
Yeah your hand position affects the joint angle of the lower body by changing weight distribution. Hands extended in front for a more upright squat, hands behind head for a more bent over position. Both are good, just different angles- similar to front squat and back squat.
Excellent observation!
This attention to detail will set you apart
Hey man, great content !!! I have a question about pull ups. I'm trying to get better at it with the proper form you showed in your video to get my back stronger. My question is what do you do with your abs ? Do you contract them as you pull up or relax the abs ? Cheers
Thanks! I try to keep the abs pretty tense and my lower body controlled.
Always thorough. Thanks
I like this style of videos. Your backyard is very nice too haha
Thank you!
Good explanation that makes a lot of sense. One thing I did notice is that you lift up your heels while doing these squats. Wouldn't it be better if you tilted a bit more backwards and kept your heels on the ground?
Yeah good question! I actually do both variations- the standard BW squat with heels down and the "hindu" squat with heels up. They are both nice so I like to change it up a bit.
The guy who won the IPF world championship in bench press in the 105kg class last year is almost only doing high reps. He sometimes does like 50 rep sets, so you can build strength by repping it out :)
Your UA-cam channel is awesome
Dang, Ive never seen a one arm chin up. That is impressive.
Very knowledgeable. Thanks for the info.💪🏾
Thanks dude! I appreciate the support!
thanks for this vid man.. cleared a lot of things up like how training for endurance doesnt mean you're not training strength, not black/white type of thing.. as ive seen many vids say. it actually makes a lot of sense, how would you not be gaining any strength at all? im currently training to ship off to army boot camp soon and want to get a good score on the fitness test which means pushups/situps/ 2 mile run and the higher reps the better.. and this vid reinforced the idea that i could still get "strong" while training for repetitions
That is exactly right! Many people conceptualize strength and endurance as very black and white. Moreover, they think higher rep calisthenics are "endurance" but if you think about strength and endurance as a spectrum, with a 1RM at one end and maybe walking on the other, high rep calisthenics fall much further along the strength end than the endurance end. Hard muscular efforts, both high and low rep, build muscle and strength- and while high reps can build muscle endurance, they aren't "endurance" exercises in the classical sense. In my opinion, I find that high rep calisthenics build an excellent blend of strength, muscle endurance, and muscle mass (if programmed properly and supported by good nutrition).
Thank you for your service and best of luck to you in boot camp!
@@Kboges should I take more rest in between sets if I am doing high reps?
Thank you for your service.
This explains very well why those Bar Brothers boys build so much muscle and strength with very high-reps and consistent workouts......
Nice stuff man
I appreciate that, Godfrey!
Quality over quantity.
Noice.
🙏
thx for all your content. so helpful and you don't waste our time getting to the point to try to get more watch time like most other channels. much appreciated.
Love your channel. Thanks for great videos and great teaching
Thank you, Kessler. Much appreciated.
Awesome content man incredible information, thank you so much. Im sure you've thought about it but any chance you could talk about nutrition and what you put into your body? Im just curious as to what you eat as well as the exercises that you are doing.
-Muscle Size Priority = Rep range not that Important as long as Rep range 5-35+ and Taken to or close proximity to FAILURE.
-Muscle Strength Priority = Higher intensity in terms of % of your 1RM
-No Stimulus can be isolated from another stimulus, (EG training for strength will still give you some endurance)
-Low intensity sets (40-60% of RM) can make the movement pattern stronger which can help break your personal record on a particular movement.
Exactly!
Incredible advise! Will implement myself soon!
Can you please do a video on longevity? I want to train until I am old. When I'm 80 I want to be able to still go hard on Calisthenics. Thus I'm concerned about the risk reward ratio of different exercises. You said in another video that you avoid OAC training because of it's tendency to alway injure your elbows. Do you think there are other exercises that should be avoided if longevity is the goal? I'm guessing all of straight arm strength work since it is so stressful on the connective tissues. I'd lover to hear your opinion on that
Dude this is such a great topic! I totally want to do a video on this. My goals and concerns are the same as yours. I want to be crushing calisthenics until the end!
Yes, so in my early 20's I played around with the OAC and every time, without fail, I would develop some serious golfer's elbow, no matter how conservative I was with my approach. This would sideline for months. One arm push ups do not agree with my shoulders at all, and they have always ended up taking more from me than they have ever given. I also played around with back levers and planches and developed pretty significant pain in the biceps tendon, but luckily never sustained an injury from these.
It ultimately comes down to goals and individual risk level. In my opinion, straight arm strength training along with the single arm calisthenics strength work, and even some hand balancing (wrist injuries are super common in hand balancers) carries an injury risk that far exceeds the benefit, UNLESS your goals are built around these skills, then that is a whole different kettle of fish. For me, I train to be healthy, to move well, to stay young, to have good body composition, and because I enjoy the process of exercising. I don't need to risk injury, and potentially long term/semi permanent injury to develop a skill that doesn't further my goals. However, everyone has different goals and I absolutely respect the heck out of people that put in the work to achieve these skills- they just aren't for me.
OAC - Training? What's this?
@@mondracker One Arm Chin-up
@@hey7ase 👍
This dude's channel is the primary reason why about 1.5yrs ago I finally (at age 39) was able to gain size on my legs and shoulders. By doing high rep sets of squats, walking lunges, and bear crawls it completely blew up those muscles after doing bodyweight stuff the previous 10yrs with minimal growth on those specific muscles. Use good form, take the set to failure. It's that simple.
Thanks for another home run video. PS: I bought the book.
Sounds like high rep sets get you the best of both worlds..."free" bonus GTG incorporated into the sets for strength gains while simultaneously hitting muscle hypertophy if taken close to failure
Good stuff man! Love that muscle size rep range explanation. I agree!! I did an excellent chin ups workout just the other day with that same focus in mind and mind you I did it instinctively, except I did keep the rest break of muscle size concept in mind when I rested just 30 secs in btwn all sets until I reached 100 reps. Biceps got an amazing pump and stimulus from that workout.
Wow, literally textbook rom on the pull ups... thats wicked
Thanks, Tobong!
You are on point, but I would even argue that you can't even separate strength and endurance. All the research ever done on different rep ranges shows almost equal results on both endurance and strength. If there is a difference between the 2, the line is way more blury than what people think.
I love your channel!! You have became my favorite channel. You have great training knowledge!! I am a former power lifter turned calisthenics guy. I used to program using Bulgarian squat method and I see many parallels between your training and Bulgarian. One approach was using daily minimums and maxes. I know you are an advocate of minimums, such as 50 pull-ups, 100 push ups and 200 squats, but would you advise using a daily max? Depending on feel for that day? Maybe 75 pull, 150 push, 300 squats? Keep up the great work!!
Thanks Justin! Thanks for the kind words dude! I appreciate it and I'm happy you are enjoying the content!
I have not fully explored the idea of a daily maximum. It's an interesting idea and I definitely think something could be there. As for the "total reps" approach and the daily minimum, that's just one way to organize your training. You could have a daily minimum/maximum in terms of sets per day or a daily minimum/maximum for your proximity to failure. I think both of these could be pretty cool ways to structure for more advanced people. If you give the idea of daily min/max a gap, let me know. I would love to hear how it works for you.
Thanks again brother!
@@Kboges Awesome! Thank you for the reply. I think I’m going to use daily minimums/maxes as in sets. I will let you know how it goes. One thing I was wondering on your training is how you structure your running? For my training I try to get five days of running in with different variations: hills, 400m sprints, 20 min. constant run, etc. Thank again for all of your knowledge. Such a welcomed sight and refresh with all the crap knowledge people put out haha!
@@Ironandpullups34-ICXCNIKA Yes, let me know!
In the past, my running was a mix of slow runs, fartleks, tempo runs and sprints. However, since my daughter was born last year, I have been doing more slow runs daily- usually 2 miles zone 2. I really enjoy sprints, and try to get these in 1-2x per week.
Eventually u have to do more weight or more reps. U have to make progress to progress
back into horse stance for the 2nd day, great direction, thanks
Man I started watching this video and its awsome its informative and easy to understand your delivery of information is understandable
Thank you! I appreciate that!
you've immense strength
Thanks, Sagar! I'm "ok" strength, but it's not really what I train for. I like having good conditioning, good endurance, and a solid level of overall fitness.
a good example would be cyling. my calfs would not grow for the longest time doing heavy sets of 12-16 at the gym. When i started cycling indoors, my claves literally statred to blow up within a week. The contractions on my claves were so slight that i barely even noticed that my calfs were even involved in my peddaling, which made the sudden growth even more surprising. however the thousands of reps over my 45 minute ride did indeed add up quickly even if each contaction seemed minor.
Hey Kevin, thanks for sharing this. You aren't the only person who has said this, and I've seen it in several clients. I had a client that who was a strong squatter and deadlifted, but got the best leg gains of his life biking to work.
@@Kboges thanks for replying! I also would do heavy legg presses etc in the gym and have stopped since cycling. My glutes and calf's in particular have really popped and my girl is constantly grabbing my butt hahahah. She noticed the calfs even before I did. Really changes your thinking when it comes to training and what can actually work. Smarter not harder!
I wish I could give more than one thumbs up lol
With strength you utilize more weight and less reps.For time - under - tension,one must use less weight and more reps ,thus a greater pump.
I had problems with high frequency at first but now I am in the best shape of my life training 15 mins a day thanks to your advices. Today I can train everyday due to 2 rules, I never train to failure and I always train less than I want.
I am also incorporating clusters with good results into my training.
I see a pattern in your teaching, when teach how to double your reps you advice to train every other day instead of high frequency training . Am I wrong?
Hey Sergio! I love your approach!
The "double your reps program" is a peaking cycle. I don't think it's a sustainable long term program. The volume is very high and not conducive to daily training. That was a program designed to boost max reps in 4-8 weeks. I look at daily training, how you are performing it now, as a sustainable habit that leads to superior gains in the long run.
hi, I am 100Kg i am still having problems with pull ups and muscle ups. I am trying to lose weight, but its hard. You're pull ups look awesome!
Start walking 10 km a day and see the difference in just one week. Walking is a hidden gem when it comes to losing weight
@@Kennymacdougall thanks will try that!
@@Kennymacdougall good advice
Increase your protein, cut out all vegetable oil, flour, grains, and added sugars. Stay in a caloric deficit. Worked for me I lost 80lbs
I imagine that a person who has always trained to high repetitions and is capable of doing, for example, 30 pull-ups in a row, will also be able to perform pull-ups in force ranges with a significant weight, right? Is this what you mean?
On the other hand, for hypertrophy you have to work doing one exercise after another or can you work in cycles, as long as you respect that the repetitions are close to failure?
Yeah, people who can knock out 30 really high quality reps, will almost always be capable of pretty good weighted pull ups. The first time I tried a weighted pull up, I could do 90-100 lbs without ever training it. I see this all the time with my in person clients.
Yes for hypertrophy the most important thing is weekly volume and proximity to failure.
@@Kboges how much volume per muscle per week?
I think the reason you can do a one arm chin from doing higher rep pulls is because you are just so strong. Youre doing perfect scap retraction and chest to bar paused with zero lower body involvment. Being strong enough to do that just equals the stregth to be able to oac. Most people who claim can do 20 pull ups and move to weighted ones can probably barely do 10 proper ones like you are. It would be interesting to see what would happem if you started training low heavy reps but same amount of work. I dont think your oacs would improve
I think you are totally right, and this is something that has become more and more clear for me. BW pull ups, just as your described, have a tremendous capacity to transfer over to other pulling movements, OAC included, and are deceptively difficult to do. It's hard to talk about pull up strength independent of rep numbers, but I truly believe form has an enormous and underrated impact strength gains and transferability.
@@Kboges to put it another way I think the nature of how hard they are pretty much nobody is going so high in reps where it turns into predominantly muscle endurance. I don't think I've seen someone do more than 20 pull ups with that form super impressive. Plus if you slowed down the concentric slightly so weren't getting momentum into that top hard part and no hang pause at the bottom just a slow smooth transition could make it even harder
Greasing the groove
GTG is awesome.
How would you structure a minimalist full body program for 3 days a week? Say to workout every other day instead of every day.
I thought something like 5 sets of pulling, 5 sets of Pushing and 5 sets of squat 3 days a week.
I love your approach to fitness, i hope to learn more from you
I think your idea is great! Super simple and I actually trained like that for years, very effectively. You can pick 3 variations of each to cycle through on a weekly basis (a different push, pull, squat variation each training day), or just do the same variation 3x per week and keep progressing with it until you stall, and then switch to another variation. I really like the former, but have had awesome results with both set ups.
@@KbogesPerfect, you deserve a lot more subscribers, thank you!
@@salvador97730 Thanks Salvo, I appreciate it. If you know anyone who might find the content useful, or know anyone that might have some questions, please send them over to the channel. Thanks again for the kind words and support.
IMO The worst part about 100+ rep sets is boredom. Since with 2seconds up 2 seconds down and about a second spread between top and bottom position - one rep should take about 5-6 seconds. That's about 10 reps per minute. 50 in 5 minutes. 100 in 10 minutes. 150 in 15minutes. I guarantee you most of high rep sets advocates crank out a rep in 0.5-1.5 seconds with barely any time under tension and mostly using momentum. These will not grow muscles but instead make tendons do the work essentially acting as springs.
@@olaf5929 Tendons are attached to muscles. Fast reps means explosive power.
Hey Kyle, I was just watching this video of yours and I heard you mention Easy Strength!... I am a big fan of Dan John and Pavel. My question is how to program an easy strength with calisthenics??..
Great content btw
I think the difference between Easy Strength and my approach would really be proximity to failure. I recommend pushing most sets to a high degree of effort to stimulate growth. Calisthenics are easier to recover from than deadlifts or other heavy barbell work, so you can push it a little harder and enjoy the muscle building benefits that one from pushing you sets a little harder. However, if you are using calisthenics like Easy Strength, you might stay further from failure, kind of like a grease the groove approach, but with less volume that GTG.
Great content,
Love Easy Strength by Pavel and Dan John. How would you do Easy Strength with calisthenics???
In the end the only important thing is how close to failure you are in a set and high reps are more complete because recruit the majority of muscle fibers type 1 and type 2. What I dont understand of high volume training is that you have to stay near failure to build muscle, but at the same time you are doing 12 pull ups(60% 20 max pull ups) each rep, so you would do less and less repetitions after each set and in the last set reach failure?
Hey Angerl! This is a fantastic question. At this point, I agree with your premise. I think the best way to approach high rep training, with hypertrophy as the primary goal, is to allow for as much rest between sets as possible, so as to allow you to a closely as possible math your best efforts. This is one reason why I'm a big fan of higher frequency training. If I'm trying to get 15-20 sets with a close proximity to my max, I have a way better chance of doing that if I spread the sets WAY out, like over the course of a week instead of just a day or 2.
That being said, if you find your sets at like RPE 7-9 drop off very quickly, I think some dedicated work capacity training is beneficial. I will make a video on this topic in the future.
I hope that makes some sense.
@@Kboges Thanks :D
Yes, it's a spectrum. Hypertrophy will definitely improve your strength, a bigger muscle is more capable of producing a large force.
Yeah that's exactly it. SO many people want to look at this as an either/or, all or nothing sort of deal, and it isn't at all.
Can you elaborate on the word failure? Is failure lack of form, can't push the weight up anymore, can't push the weight without overly activating other muscle groups etc?
Great vid what about hammies.. Need balance.
I like bridges, hanging leg curls, but most of all, hill sprints.
What country is this? Beautiful place
Good shape !
Some suboptimal points I noticed:
- Heals are coming up when you´re in the deepest position of the squad
- isometric hold in the top position of the pull up minimizes (a little bit) the amount of reps and therefore the total work load (work load = most important factor)
To the point, that rep range is not relevant for building muscle: The problem with very high reps (above 15) is that, your endurance gets the limiting factor. But its important that your muscle strengh is the limiting factor. Furthermore you have to go to failure when doing very high reps (just the last reps are effective volume - volume is not volume, for effective volume/work load you need a intensity that is high enough, that most of the muscle fibers are activated.
Greetings from germany !
Hi I see where you're going from but I would like to disagree on some things:
1. Although traditionally you wouldn't want to have your heels it could also be that he wanted to get a more in depth range of motion and transfer the focus on to his quadriceps.
2. Although it might lower his rep amount a bit, I'd argue that his total work load does not go down. From my understanding, reps dont actually really mean anything aside from being a representation of time under tension, and that hold on the top certainly contributes to that time under tension.
3. For the third point I think what happens is that you get a different type of hypertrophy (this one im not too sure on the validity yet). But my understanding is that high reps would training would usually experience a higher amount of sarcoplasmic hypertrophy meaning more of an increase in muscular endurance compared to lower rep ranges which will experience more of myofibrillar hypertrophy. This argument I feel like is supported by the fact that body builders also use a higher rep range.
All in all these are all based upon my own understanding and the stuff I've read and the media I've consumed so do be sure to take it with a grain of salt!
@pennthebaker chill lmao
@pennthebaker damn true, I had a lot of free time today
Can you make a video that explains the difference between pullups when with body in the hollow body position and pullups when the tibia are behind the body?
Yes! That's a great topic, doron. It's on the list!
Great information, but there seems to be missing from presentations like these that appear on UA-cam or other social media formats, and that is the subject of how much weight to use. I had an injury earlier in life that has since been repaired, but I've never been able to lift real heavily or with too much intensity.Yet, I've been able to build muscle, and stay "strong" and healthy. Two questions: 1) how much weight is still effective at the high rep range? And, 2) how strong does one need to be to live a healthy, capable existence -- in other words -- what should our strength goals be?
But isn’t it harder to reach musculair failure before task failure, with high reps? Because with 100 squats for example you may feel your legs burn and you stop, while you still have quite many reps in the tank? I think it is easier to feel how many reps you have left in the tank. But stille great vid👊
I'd also add a corollary that years of doing calisthenic repetitions build up tendon & fascia tissue which contributes to overall strength. Isn't the GTO embedded into the origins & insertion points of tendons? Dr. Keith Baar of UC, Davis has written excellent articles about connective tissue contributing to strength in enlightening ways.
Yeah definitely something to that!
Overriding the GTO is one of the first neural adaptations leading to increased strength. I'll check out Dr. Baar's work.
Thanks for the great comment!
@@Kboges "Harness the Power of Your Muscle Matrix" by Men's Health (Keith Baar, PhD).
Hi Kyle, massive fan on your channel.
Ive been searching for new knowledge and you mentioned a book within this video. Did you have anymore that your recommend, much appreciated
Great form man. Just immaculate. Question k, I feel I’ve misused my shoulders by doing a ton of handstand push-ups without proper form, and I want to get back to doing pull-ups like when I was younger. How do I get this good of form when I can’t do more than a few?
Thanks Dylan! Start doing rows, working on the scap retraction element, and building up your upper back. This will make your pull up training more effective.
@@Kboges thats literally what i did when i got my neckbone and shoulder joint fcked (for dropping at excentric...) and it all did not hurt anymore while working out, now its all gone, healed, AND got bigger lats lol, needed these ones.
Also started to really feel the back while working out, not just some tiredness and unableness to do the movement, i feel the lat being there, hurting at movement (good hurt) wich did not happen before working on scapular contractions/hangs
Very interesting. Sounds familiar. Pavel???
Yeah Pavel has some great stuff for sure!
@@Kboges Yes, he's one of my favorite instructors. But your Videos are fresh and easy to understand for everyone. Beginner up to profs. Thanks again, and for the quick answer. 👍🙏 What are you think about Steve C.?
1:45 "There is tons of research on that". For the viewers who actually are interested in the research you refer to when making such claims, would really appreciate you put them in the description.
Well if you really were interested, don't you think you'd search yourself? Instead of crying?
@@jellygorilla-3200 how is that crying? He is just asking
@@jimothy221 look, now you're crying. You are asking, that is true, but also I know some tears came with that comment. You'll be okay, calm down, take a breather. Don't let your anger over a cell phone screen take you over.
@@jellygorilla-3200 thanks
@@jellygorilla-3200
Are you having a bad day?
Where do you live? Amazing view!
Thank you! Southern California.
Hey bro you look great, did you get all your gains from calistenics, or did you used to lift weights or both, I am all Cali, just was hopeful to look like you doing only cali
Also whats ur height and weight if you don't mind me asking.??
I am 6' 180 on the thin side hard to get gains been doing Cali for about a year
Thanks Ken! I have done both, but I'm confident that I could develop my same physique without ever having touched a weight. I think the best way to think of it as just different ways to apply tension to muscles. Both work, and your body doesn't know the difference.
I'm about 6'1" and usually stay below 180 as that's where I feel the best. I've been heavier and lighter, but around 175 seems to be the sweet spot.
So the takeaway would be, for size you just need to go to about 3 reps from failure (on every set I guess ?) and then you decide if you prioritize being higher on the strength spectrum or endurance spectrum by doing higher or lower rep ranges even though you'll get both eventually since it's not all black and white. Did I understand it right ?
Yep. Thats exactly right.
{إِنَّ اللَّهَ وَمَلائِكَتَهُ يُصَلُّونَ عَلَى النَّبِيِّ يَا أَيُّهَا الَّذِينَ آمَنُوا صَلُّوا عَلَيْهِ وَسَلِّمُوا تَسْلِيمًا}َ
Serge nubret, he only did high rep ultra high volume never used more than 225 on bench, but when asked to max out he benched 495. Also to add farmers and mechanics rarely lift weights and are either carrying light loads or twisting a wrench all day and they have some of the strongest grip strength above most bodybuilders.
100%. There is something to this for sure, and I don’t think it’s captured by typical experiments in 8 week long studies on college kids, which is typical for exercise science research.
@@Kboges agreed. I also find personally the higher rep range 15-30 my risk of injury is low, and my vascularity is so much more improved. Also I forgot sumo wrestlers, they don't use weight (other than body weight) but they do hundreds of squats everyday, and though they are fat most have massively muscled legs with reports that when they tested their max strength they are putting up huge numbers like 500-800lb range and without the use of steroids or weight training. But they have a superstition that if you lifting weights you get injured so they just don't do it.
@@Kboges the 500-800 lbs was for squat, this is also anecdotal as I could not actually find videos of them squat, just them saying they were in that range.