Great to see your channel growing while keeping your style and format. Almost every other channel feels like "let's fill it up until I get 15mn". Thanks for clear concise advice and motivation
Thanks! I’m glad you like the format! I personally like watching short videos that are to the point, so I try to keep my content focused and not much longer than about 3 min. 🙏 Thanks for the support and feedback!
@@Kbogesit can be longer too as long as u keep doing what u do : filling every moment with real information and not blabla fillers like all the other shitty fitnes youtubers Keep doing what u want, ty for all the great content
Just a joy to see this channel grow from a few hundred subs in 2021, while you refuse to cut the quality or conciseness of your videos as most UA-camrs inevitably do. Keep building reputation like this and in five years you'll be reaching so many people and providing useful advice to them that I suspect there'll be few fitness channels that will rival you in impact.
It'll always be hard to compete with the "tell people what they WISH was true" crowd. Kyle appeals to the mature and realistic population... which is usually a minority in any field. 😁
Oh yeah! Kyle’s instruction on diet and strength training is spot on. High protein and calisthenics is the holy grail for health and fat loss. I heard someone say that you don’t lose weight to get healthy; you actually get healthy and the weight (fat) loss is a side effect.
So 26kg in 60 days.. So you cut 202800 (26 x 7800) calories in 60 days... So each day you cut 3380 calories. That is not humanely possible unless you live on a treadmill.
Started around 24th July following K. Boges Workout Template 24thJune: 20×40×60( Pullups-Pushups-Squats) 8July: 35×60×90(Pullups-Pushups-Squats) Goal 15August: 50×100×120 K. Boges you helped me a lot edit: I have achieved this goal but not on 15 august but 29 august and also added few rotator cuff exercises! thank you for the support
Nice work as always. I often feel like really giving it all and I do. The next day I'm too tired and not feeling well due to the high reps I did yesterday. Being consistent with numbers is more important.
Impeccable form as always. Been following you for quite some time, and I´ve been killing it non stop ever since! Smashing PR´s and building confidence with every single video - so motivational! Love your straight forward, hard working and educational approach! Keep it up, you´re changing lifes!
Hey, big thanks for all the content you're creating. It's helped me get back on track with my life and start working out regularly. The topic and timing of this video hit the spot. However, I've still got some questions after watching it. Maybe you or the community could help me out: 1. How do I decide on my weekly REP and SET goals at the beginning? 2. Could you clarify when and why I should increase my weekly SET goals? 3. Should I have a minimum weekly SET goal, even if I get strong enough to hit my weekly increasing REP targets with fewer sets? 4. When should I up my rep targets (end of the week?), and how much should I increase them by (one more rep? Five more reps? More?)? Overall, I'm a bit puzzled. I thought it was all about hitting higher rep targets every week for progressive overload. But now I see I should also consider how many sets it takes to reach those targets, especially since I'm training to failure in each set. Thanks for any Info/Help on this :)
“Multiply your max by the number of sets you need to perform each workout” And what is the number of sets I need to perform each workout? How do I determine a good weekly goal? I guess I’m not seeing this as a simple calculation. What am I missing?
Great info! I tend to yield the greatest results with a higher rep range with “more manageable” weight. I’m a quick responder overall but this is just what works for me. Again, no better fitness content on YT than right here. Be well brother.
Yeah same here. I tend to do really well in the 10-20 rep range with most things. Doing a lot of volume in the 5-8 rep range would really extend my recovery times and result in reduced volume and frequency. Everyone is different in that regard, but that's also what worked for me the best. Thank you, my friend. I appreciate that very much.
Very nice Kyle. I always look forward to your new videos. Thoughtful, concise and just plain good advice that anybody can digest. Keep hammering brother. Thank you.
So circling back on this video after a month or so... I used this video to inform my pull up progression. Started on the day of the video only able to achieve 8 banded pull ups per set. Now, 4 weeks or so on I'm doing 3 sets of 10 pull ups with no assistance. I've wrestled with this goal for years and here and now I've done it in a month! Thank you for your clean, lean, helpful content.
As someone who switched from weight lifting to calisthenics a few months ago, I just wanted to say how grateful I am to have found this channel. As a dumb 20 something year old, I oftentimes sloshed around weight and saw crazy beginner gains that eventually pleatuted (granted I never lifted weights in my life and I started eating more). The breaking point for me was when I had some major pain in my shoulder due to my lack of knowledge, switching over to calisthenics shortly after. It's crazy how much being intentional with your movement and consistency can do on your body. My back feels bigger and wider than it ever has before, and I feel like I actually 'connect' with my body if that makes any sense. Thanks for all you do and the knowledge that you share!
It's so simple. And as you get advanced you and introduce some autoregualtion to make it more intuitive. It's a solid and effective approach from beginner to advanced. Thanks, Basit!
This can vary quite a bit depending on exercise and recovery capacity. In general, you will often see recommendations between 10-20 hard sets per muscle group per week. Sometimes this is broadened to 8-25 but most people do well somewhere in there. I would recommend starting on the low end, and working up over time. Dial it back if you start to have recovery issues. For reference, i seem to make my best gains around 20 or so. When I go above the, I typically run into recovery issues, and the I'm below that, my progress isn't quite as good. That being said, there have definitely been times where I have made better progress with lower volumes.
A good idea may be to pick a number such as Kyle suggests like 10 and stick with your rep target until the amount of sets you need to complete the assigned reps drops to say 5 or 6, then retest maxes and go back to 10 sets, rinse and repeat. Would work for a while I imagine
Hey KBoges, I've been wondering with these simple push, pull, leg exercises every day, how often do you switch and do something like suitcase carries or other things that don't fit into the usual days. Thanks for helping me realize training doesn't have to be complicated.
I just go 1 warm-up set of push-ups and pull-ups then 3 working sets till absolute failure on push-ups and 3 working sets till absolute failure on pull-ups (in a superset, but with normal rest in between cca. 3min+) + 1 finisher till failure (bear walk or similar). This works wonders for me. I don't even count the reps, just focus on perfect form. Great content! Glad to see your channel is growing!
It’s not how much you can do, it’s what you can recover from doing - Matt Wenning This becomes much more important as you enter your mid 60’s. I’ve experienced set backs from too much volume, when I thought, hey up the volume you’ll get stronger faster. It doesn’t work that way, the compounding effect over blocks of time seem to produce my best results. Your mileage my vary.
Hey Boges, I love the videos and have been implementing them into my workouts. Just a little tip if you will, can you add PDF’s or a written out summary like you did in this video for every video you drop? I do understand what’s being said in the videos but giving a brief written out version really helps me understand the things that go over my head during the video. Again, great video and keep the good work up💯
Let me tell you something… let me tell you something. I ‘til now had not heard or seen for that matter, someone that wasn’t making everything about their ego. And with that said: I’ve learned something with every video I’ve watched even when my hesitancy was at its highest, your delivery is always at keep up level, and not catch me if you can. Thank you 🙏 Sir!! 😇😇😇😇😇😇😇
Thanks, Adam! It's a solid approach with a lot of potential. I want to explore the psychology around it a bit more, but I'll save that for a future video. Thanks for all the kind feedback and insightful comments you leave on the channel. Much appreciated, brother!
Hey brother, how are you? Remember me? the guy who used to suck at pull ups? I just hit a new PR yesterday with +20kgs! Well my form wasn't 100% clean as you but my weighted calisthenics progress is going really great! i weigh 70kgs and hit a PR on ring dips with +20kgs as well. Can do adv tuck back and front lever, half lay dragon flag, Inverted hang and high pull ups to chest. Training for absolute strength boosted my progress crazy fast. btw the thick beard looks great bro! have a nice day:)
DUDE! Well done!!! Good to hear the progress is coming. Sounds like you strength is getting quite beastly! 💪 Keep me updated as the progress continues! Thank you, bro!
I love your videos so much, i learned a lot about calisthenics and im grateful mister boges ! i have one question, i really need help please. when do i know that my workout is finished ? For exemple, lets say that i will do 6 sets until failure today (push ups). After my workout, i dont feel sore or very tired either, should i stop my workout anyway to continue tomorrow my push ups (save energy and strength) ? Or do even more sets, 11 for exemple (everything i can give), but i need 3 days of rest without push ups in this case . What is the best, giving 80% of myself every days , or giving 100% every 3 days ? I loose my motivation because of that...
This is a good question, and here's what I would say. Don't pursue fatigue and exhaustion. Instead, be very objective about the stimulus you want to get. Most people do really well with 10-20 hard sets per muscle group per week, with sets closet to, or to failure, depending on the exercise. However you accumulate those is fine, but training muscle once per week seems to be reliably worse, even at the same weekly volume. You want to make sure you are balancing stimulus and fatigue. Too much fatigue is not good, so just get recoverable stimulus and as long you are making progress, you are good. Remember, fatigue is not stimulus. You can feel the stimulus, only the fatigue which is the cost you pay to acquire it. But if you end up chasing fatigue, you are well into the domain of diminishing returns.
@Kboges thank you very much for your response 🙏 you help me a lot ! Keep the good videos, you are changing the lives of so much people's including me 🙏🙏🙏
I feel you. Sometimes it’s easier to see it in writing. Take your maximum reps and multiply it by the number of sets you need to do in a day. Sets/day is determined by sets/week/7. I’ll use Kboges example: - I want to do 14 sets of push ups per week. - That means I need to do 2 (14/7 days a week) sets of push ups every day. - Let’s say I can complete a maximum of 23 push ups. - Multiply maximum reps by sets/day 23 x 2 = 46 (your daily rep target) - Round up to 50 so it looks nice That’s all!
@@bluesummers5051 Not to speak for anyone, but I believe Kboges would advocate for ‘technical failure’ but yes. Complete as many good, clean reps with near-perfect form until your form is sacrificed for the next rep.
Thanks for another great vid, Kyle. Only question I have is how do I calculate my weekly rep set goal? I need to know this in order to calculate my daily rep goal. Thanks!
From 0:55, your rep target is determined by (1) how many reps you can do in a set for a given exercise and (2) how many sets of that exercise you need to do each workout to reach your weekly goal. How do you determine #2 above if your goal is to increase muscle mass? Trial and error? I assume you try a given number of reps per week and see if you gained size over 2 months or so? Thanks!
Always enjoy your content, thank you for the effort. Question about the pushup example you gave if you don't mind. If your max reps is 23, how are you doing two "sub max" sets per day to reach 50 reps? How did you come up with wanting 15 sets per week? Thank you!
From what I understood -- and anyone please correct me if I'm wrong -- in general, most folks benefit from about between 10 to 20 hard sets per week for muscular growth. Hard sets are sets taken to near technical failure (your form begins to deteriorate). Once you select a weekly volume target of hard sets, next, then would be to distribute the volume. So, if you want train every day, you could do two hard sets each day and maybe three hard sets on a Sunday for a total of 15 hard sets. If, for example, 23 reps is one's max for push ups, you could multiply 23 by 2 for 46. Round that up for 50. 50 would then be the daily target rep count. Since we want to strive to reach proximity to failure on each set, we could do two hard sets of 20 push ups ( three reps shy of failure) for a total of 40 push ups and one easy set of 10 push ups to reach the daily rep count of 50 during one day of training. Or as another example, if you want to distribute the volume for three hard sets per day for five days of the week. And you have the same max of 23 push ups. You could multiply 23 by 3 for 79 reps. Round it up to 80. So then you'd have a daily rep target for push ups for 80. A day of training could look like three hard sets of 20 push ups and two easy sets of 10 push ups for a total of 80 reps.
@@michaeltallsman2740I think the calculation used in the video assumes: 23 push ups is the most you can do in one set 15 sets is the number of sets you want to do per week 23 x 15 = 345 If you want to train every day, then: 345 ÷ 7 = 49 So you would do 49 push ups per day, likely starting out with two near max sets of around 20 reps, and then one additional smaller set to hit the goal number. Over time, you will likely get 49 in two sets only. My questions about this are: 1) why chose 15 sets to start? I know the recommendation is that most people get beat results with 10-20 sets per week, but how do you know to start with 15? It seems like a beginner would just want to start with 10 per week and add sets when he is no longer getting results 2) This method of training seems to require you to re-test your max often. If you can do 23 pushups max at the start, before long you will be hitting 23 reps on your two daily work sets. At what point do you need to retest your max and change your calculations to the equation above?
@@bugmanopposer6969 1 - He chose 15 just because it's right in the middle range, so it's easier to get a baseline. You can then adjust to more or less to find what you can do. 2 - retesting after a couple of weeks is a good recommendation, or as soon as you notice your sets getting too easy
Another great video Kyle! I had a question, do you do sprinting? Recently tried it and it's killer haha, and i've heard it's also great for building muscle in your legs. If you do, do sprinting do you think you'll ever make videos about it?
Yeah! I sprint usually 1-2x per week. I'm a huge fan of it for overall fitness and athleticism. It's definitely something I want to cover. Thanks, shakz!
Yes, I'd love to hear more about this. Dr. Sean O'Mara has some great videos that advocate for sprinting (or maximum intensity exercise). It seems to be very effective at muscle building and eliminating visceral fat, confirmed by MRI scans. I recommend watching a few of his videos.
Yeah I have seen his work on the subject and it’s very compelling. When I was younger, sprinting and horse stance were my primary leg exercises and between the two inbuilt a solid level of mobility, strength, and general athleticism.
Fantastic series! I've watched them all. Maybe I missed something in this ir other vids, but I wonder how to calculate a weekly goal? I understand the other calculations, but they seem to be based on achieving the weekly goal. Please advise. Thanks in advance .
Thanks! Weekly volume is going to vary a lot from individual to individual. 10-20 weekly sets per major muscle groups is a great place to start, but there are PLENTY of times when falling below this mark makes sense, and plenty of times when going above it makes sense. I typically advise most people to start with around 10, and dial it up or down over time depending on recovery and progress.
Really needed this, I've been ordering workout equipment and overwhelming myself with guide after guide on which exercises are the best for getting gains. From now on, just squats, push-ups, pull-ups, and lunges.
That felt like I had to do some mental math as I was listening. A visual (like an Excel sheet presented over the video) could have helped make that clearer. Thanks for the great content as usual!
Thanks Kyle, good stuff once again. I encountered a way of progressing that I thought was interesting and I'm curious about your thoughts. It's more tailored towards weight training, but could easily be applied to weighted calisthenics. It consists of training 3x a week, doing 3 sets of each exercise: 2 sets of 5 and 1 amrap set. If on that last set you don't make it to 5, you decrease the weight by 10% next time, which would increase the volume for that set. If you can do 5 or more reps, you add 5 lbs for lower body exercises or 2.5 lbs for upper. If you get 10 or more reps, you double that increase. I got this from a program called Greyskull LP (Phrak's version), and I thought this could be a cool way to auto-regulate between increased volume and increased intensity.
Ahh... you are right. I should have. 1. Determine the number of weekly sets you want to get for an exercise. 2. Determine how man sets each workout you need to get your weekly set target 3. Multiple your MAX by the number of sets you need to do each workout, and round to the nearest 5. So if you want around 15 sets of pull ups each week, and you want to train 7 days per week, and your max is 10... 20 reps a day would be perfect. You could do like 2 sets of 8 or 9, and then an easy set to pick up the remainder reps. That gives you 14 hard sets per week.
@@KbogesI keep rewriting my question to try to make it clearer. How do you arrive at a set total for the week? You say 15 in your example of pull ups but is there a hard fast rule or range of sets one should be going for?
@@lesfeckingo it comes from the studies that say 10-15 rep a week range per muscle is optimal amount of exercise sets for progress and what the body can tolerate and recover from, 15 is the upper range of that, the range is because it's individual, for some it's slightly too much, you can back down from that if that works better, etc. Over 15 sets diminishing returns really set in and injury and over-training start.
What mirik said. It’s going to be individual based on the context. You will commonly seek recommendations around 10-20 sets per week per muscle group. I would recommend starting on the low end and adding volume only if you can recover from it.
Hi, I enjoy your videos but I did find the wording of this one confusing. And it took me a while to figure out why - the approach you suggest assumes that you already know what your weekly goal should be. Can you clarify how one goes about determining this? Thanks!
Maaan i wish this style of training would work for me. I‘ve tried this approach for a year and never got any real muscle gains and besides that developed golfers elbow from all the pull ups i‘ve accumulated. I then switched to the much hated „bro split“ and saw lots of gains in a short period of time and was always fresh for my workouts and developed no overuse injuries. Stay healthy guys💪🏼
Hey man, hope all is well. I’m curious, is this daily rep target more or less effective than sticking to strict hard sets? For instance, if my max is 10 pull-ups, and I want to get 10 sets per week, would there be any difference between doing two sets of 8 every weekday (each set being two reps from failure) vs. say a hard set of 8 and then two not as hard sets of 6? Doing the two sets closer to failure would of course achieve less reps total, but the other would have me doing less sets close to failure but more sets in general. Interested your take on that, and thanks again!
I didn't understand the system to know my hard weekly sets goal or my daily rep target. Maybe because english is not my first language, can someone explain it to me please?
I'm glad to have access to your channel which is way more than a fitness channel, really appreciate your work. By the way, any of these days can you produce something on the calisthenics move muscle up? I would like to know your thoughts. Thanks.
I was never consistent with exercises. Like one day I overdo it and the next 3-4 days just begging for mercy, resulting in stopping everything for a week or 2 weeks. Yeah, that inconsistent I was😅. But since the past 2 weeks, I'm doing it with consistency after approaching K Boges approach. Currently my order of exercises (daily except Sunday): 1. 5 min mobility routine 2. 1set of pull-ups to failure/other day chin ups/other day inverted rows 3. 1set of push-ups to failure/other day pike push ups/other day supported ring Dips 4. 1set of squats to failure/other day lunges/other day assisted pistol squat 5. Wall handstand for 20 seconds (I can only do this much right now😅) 6. Last but not the least Skipping Ropes ( like 70-80 reps for 2-3 sets give a good heart pumping and thus, my workout gets finished with contentment.) Do I feel good? Yes more than I could ever be! According to me muscles look good but you know what looks more good than those muscles? The 60-70 year old man with enough stamina and fit body that can outrun most of the youngsters. I like K Boges style of training, it's simple, easy to follow, less mind and body fatiguing.
Thank you for your content, it totally rocks. I have a pull-up bar in my office between my office and the breakroom + bathroom. I do a grease the grove technique by doing 5-10 reps every time I walk by it resulting in at least 100 pullups per day. I would like to get your thoughts on overtraining and maximum daily rep count when it comes to GTG-style training? Thanks!
Started your daily training Template 2 days ago. I used to lift weights for a year but now want to transition to calisthenics because its just so simple and accesible. Current Reps - Pullups - 20 Pushups- 40 Squats-90 Legraises- 20. Goal is 50 pull ups, 100 pushups and 150 squats by december per day. Also What do you think about doing pull ups/chinups one day and rows on the other for your pull movement? Thanks kyle, Im starting to appreciate this simple training philosphy alot.
It's a great question and I don't have an evidence based answer because it is not something that has been tested in research. In general, I consider 1 full ladder (so ascending up until you reach your top rung) equivalent to 1 set. You end up accumulating more reps this way, so they are not truly equivalent, but that's how I do it.
hey Kboges! Do you have any thoughts on the impact of daily workout on connective tissues (tendons, ligaments, joints)? Like does it wear them more down because of a no recovery or does it do the opposite! Thanks a lot!
It's a good question, and I think it best needs to be thought of like this... The frequency is irrelevant without considering volume and intensity. Recovery time for connective tissue is also dependent on the degree of loading you apply. So for example, if you never run, and go out and try to run 20 miles, there is a very good chance you are going to jack yourself up orthopedically despite the super low frequency. However, if you jog around the block on a daily basis, you are likely to be fine because the total amount of loading was within your capacity. SO we don't want to think about frequency without considering total volume and intensity of loading.
@@Kboges Thank you so much!! I am a very visual learner and reading that helps me understand and apply it much better. I enjoy your videos and subscribed. from: a 49 year old newby to calisthenics
Kyle, love all your videos! Was hoping you could make a video covering the posterior chain (exercise selection, recommended volume, how you would add them to a workout routine etc.). From my understanding the hamstrings require much less volume than quads or glutes , so would adding hamstring exercises at the end of every other workout be an option? Or, would you be more inclined to swap them in as the lower body movement for the day. Thanks!
Yeah I meant to make a posterior chain video but I needed up getting derailed but it is still on the list of things to do. As for how much hamstrings work to of, I think it really depends on the individual. My posterior chain has always been way stronger than my quads, despite working with WAY more volume on my quads. It's just going to be highly individual, but if you feel you need to prioritize posterior chain development, your strategy would be great!
Awesome video as always! It sounds to me that the number of hard sets per week is what matters. Would you say that for hypertrophy 3 sets of 8 weighted pull ups is the same as 3 sets of 20 bodyweight only pull ups? Both are three hard sets but with different volume and I’m wondering if these weighted, lower rep sets have enough volume (24 vs 60 reps that day)
I know this is kinda late but I would imagine that the weighted pull ups would lead to more of an increase in maximal strength while the unweighted would have more of an increase in muscular endurance. In terms of hypertrophy, I believe that as long as the sets are close enough to failure, there shouldn't be much of a difference (I could be wrong though).
Love the videos. Went from 150lbs to 180lbs lean during COVID and based much of my calisthenics training on your principals. I'm currently training BJJ and Judo 4 times a week and I'm losing muscle mass because I can't train certain muscles as much as recovery is difficult. Any tips for training calisthenics while also participating in a very intense sport?
1 hard set is enough to stimulate muscle growth. So it's definitely enough to maintain muscle mass. I'm pretty sure Kyle has others or better solutions though.
Largely an opportunity cost my friend. I train Muay Thai 4-5 times a week and it’s grueling so I can’t weight train as hard so I lose a bit of muscle. What I’ve lost in some muscle I’ve gained in flexibilty, mobility, speed, cardio, and the ability to whoop ass. I think that’s a decent trade :)
This is an older video, but how do I know when I should increase volume? I know you've said in other videos that should increase 5-10 reps every 2-4 weeks, but when do I go from 2 hard sets per day to three hard sets? Thanks in advance!!
Hi! First of all, I wanted you to know that I just found out about your channel, and I love it. I really like your way of sharing information, in a simple but really practical way. It seems like a breath of fresh air in the middle of so many channels that try to overcomplicate stuff, that is truly made to be simple... I wanted to ask you... How many sets do you recommend to do each day to reach your rep goal? (For muscle building) I don't know if you said it in the video, but maybe it wasn't clear for me. Pd: sorry for my bad English, and thank you again.
Can you make or link to a video describing how long and what you do for your warm ups? I find it difficult to do a solid warm up and 9 sets (3-3-3) of squat, pull up, push up with 90sec rest between each set in less than 50ish minutes. This is with rep targets between 6 and 40 so sometimes they are long sets and sometimes not so long but with a heavy focus on form they well exceed the 120-150sec mark. Push/pull/squat movement 5-7days a week has been a real game changer nonetheless. It allows me to do long workouts on the weekend without feeling like I’m compromising gains during the week. Thanks for your concise and honest explanations, it’s really refreshing in the social media exercise space.
My warmups are very simple; just a few movements of what i'me about to perform. I live in a pretty warm climate though and I try to move around a lot during the day. When I've trained in cold climates, I usually do a mile or so jog as a warm up and a more extensive specific warmup.
I’m kinda confused by this, let’s say I want to do 9 sets and I can do 30 reps ina set, so I do 270 reps a day? 30 x 9… what am I missing? Do I divide that by the amount of days? 50 reps a day seems rather low
Hi Kyle. You may have answered this in a previous comment, but with hard sets working to near failure do you have a prescribed rest period between sets? Are you looking for as little rest as needed to recover or is it appropriate to space out more through a workout or day just to hit your numbers? Just found your channel recently and as a physiotherapist, I appreciate your nuanced approach to training. Thanks
To maximize the stimulus in the set, you want to rest long enough to repeat performances approaching your maximum potential. If you rest insufficiently, fatigue will artificially lower the point at which you approach failure, making the set less stimulating over all. You can make up the difference with more sets, but you lose efficiency this way. Feel free to spread them out over the day; that’s a viable option.
So is this also another way of "progressive overloading " in calisthenics instead of adding more weight or changing the angle of your body like for example elevating ur feet push ups and horizontal rows ?
Hi Kyle, I got a Training topic in my mind and wanted to ASK about your opinion on it: What do you think about Training a Push, pull, legs, Core Split everyday, but rotating Muscle groups every day? Sets taken to or Close to failure with a Goal of 5-20 Reps For example: Monday Pushups (chest) Pull ups( Lat (width)) Squats (Quads) Crunch Tuesday: Pike Pushups (Shoulder emphasis) Rows Deadlift or Bridge (hamstring emphasis) Leg Raises And so on. What do you think about this method for gaining Muscle, Recovery wise and so on..? Greetings from Germany :)
Hello bro, i just love your content. So, crisp and to the point. I do PPL every other day. Just one thing i wanted to know whether i'm executing them in right way. So i request you to please make a video on correct form of calisthenics exercises. It'd help a lot. Thanks
Thank you for your great info, I've learnt a lot from your videos! I have a question: I sometimes can't spend much time to finish my workout so can I just split it up e.g. push/pull movements in the morning and leg movement in the evening?
This style of training has been absolutley great for me! All though I do wanna clarify something. When introducing different exercises for the same muscle group to alternate across different days, e.g. pushups and diamond pushups, the amount of reps performed may vary. So does this mean I should have different daily rep goals for each exercise? My concern is that doing the same rep goal for different exercises may lead to over or underworking on certain days.
Yes, you are right, but that is the point! So say you have 50 reps a day for push ups, and you are cycling between diamonds, standard, and weight vest reps... you might complete all 50 reps in 1 hard set with a few small remainder set on the standard push up day, 2 sets on the diamond day, and then 4 sets on the weight vest day. So while the rep count is the same, the functional volume is very different since the number of sets vary from day to day. This is a great way to add in variety in terms of training load; somedays having easier days and other days having harder days. If you want the same training load across all the days, it is better to keep the set count the same each day, and let the rep count vary.
@@Kbogesahh that makes sense. I've been basing my rep goal on my strongest exercise and so I have around 2 hard sets for that exercise and a bit. This means that for the other exercises it takes a bit more. Is it ok If this makes me exceed my weekly rep target?
@@kleanerrI don't get it. So should I just let my daily rep counts vary as I am also implementing multiple variations of push ups like standard push ups , paralletes and diamond ? Or should I just keep the same rep goal everyday ?
@kboges great video as usual, thanks for posting. Off topic question: I’m experiencing shoulder pain with diamond push ups, incorrect form maybe? Any recommendations for alternative exercises?
Thanks VH! Hmmm... you could try a close grip neutral push up. Some people don't tolerate the internal rotation of the diamond. Play with that and see if it helps.
Love this approach! How do you distribute an uneven number of weekly sets (for example 16)? I do 4x/week 3 sets, and 2x/week 2 sets. In that case, how would I set my daily target?
This is an awesome question and deserving a dedicated video… you have a few options 1) adjust proximity to failure or 2) include variation in exercise selection or tempo For example, i might do 50 pull ups per day. Day 1 might be speed reps and I can do 50 In 1 hard set and 1 moderate hard set. The next day I might do a paused weight vest pull up and take 4 hard sets and 1 easy set to get the same total reps. So while the rep count is the same, functionally the volume is very different (1 hard set vs 4 hard sets). As long as your weekly hard sets falls within your range you are good.
Thank you so much for this video. Much needed and timely as always. Overdid it and strained my forearm muscles and wrist and that set me back greatly. Now I am slowly getting back on this basic calisthenics journey. May I ask do you take any supplements such as whey protein or creatine?
Sorry to hear that! This stuff is so fun and motivating, it makes it easy to start doing a bit more than you should. Just take your time. I do not. I have taken both in the past, but I try to get all my protein from real food. As for creatine, I have never found it to be effective for me.
I started with calisthenics as a kid and got into weights in in high school. I did that for like 2 years and switched back into exclusively calisthenics for about 5 years. After that I added barbell squats, deadlifts, and overhead presses to my training so I did a mix of BW and weights for about 6 or 7 years. I basically quit lifting weights at about 30 years old, so since then I’ve mostly been doing high rep calisthenics. I will lift occasionally but it’s not something I do consistently or seriously. Kinda of like something for fun every once in a while or if I’m at a hotel and want to play around. But in general the journey has come full circle. Weights are fine, but I enjoy training outside, and find push ups, pull ups and bw squats very productive for my goals.
Great to see your channel growing while keeping your style and format. Almost every other channel feels like "let's fill it up until I get 15mn". Thanks for clear concise advice and motivation
Thanks! I’m glad you like the format! I personally like watching short videos that are to the point, so I try to keep my content focused and not much longer than about 3 min. 🙏
Thanks for the support and feedback!
@@Kbogesu da best
@@Kbogesit can be longer too as long as u keep doing what u do : filling every moment with real information and not blabla fillers like all the other shitty fitnes youtubers
Keep doing what u want, ty for all the great content
Your channel is perfect. Simplified. Encouraging. Seeing you perform reps with perfect form shows that you’re practicing what you preach. Thanks
There is nothing like pullups...if im ever in a down mood. Boom. 5-10 pullups done very slowly with perfect form and my mind gets right. ❤
I couldn't agree more!
Throw in some planks as well. 5 min plank each day is a nice workout
That's nice, you have such a low threshold to change your mood. I enjoy lifting but don't have such a simplistic trigger.
how good do you feel after you’ve trained when really didn’t feel in the mood!
@theinfjgoyim5508 you still have a chance to be humble and apologise. That was gross.
Just a joy to see this channel grow from a few hundred subs in 2021, while you refuse to cut the quality or conciseness of your videos as most UA-camrs inevitably do. Keep building reputation like this and in five years you'll be reaching so many people and providing useful advice to them that I suspect there'll be few fitness channels that will rival you in impact.
It'll always be hard to compete with the "tell people what they WISH was true" crowd. Kyle appeals to the mature and realistic population... which is usually a minority in any field. 😁
There is a video of what KBoges eats in a day. Watch it. I’m down 50 pounds in two months following his diet. It’s easy to follow.
Amazing! Well done and keep it up! I hope others see this and are inspired 💪
Title?
@@lesfeckingoWhat I Eat To Stay LEAN
Oh yeah! Kyle’s instruction on diet and strength training is spot on. High protein and calisthenics is the holy grail for health and fat loss. I heard someone say that you don’t lose weight to get healthy; you actually get healthy and the weight (fat) loss is a side effect.
So 26kg in 60 days..
So you cut 202800 (26 x 7800) calories in 60 days...
So each day you cut 3380 calories.
That is not humanely possible unless you live on a treadmill.
Started around 24th July following K. Boges Workout Template
24thJune: 20×40×60( Pullups-Pushups-Squats)
8July:
35×60×90(Pullups-Pushups-Squats)
Goal
15August: 50×100×120
K. Boges you helped me a lot
edit: I have achieved this goal but not on 15 august but 29 august and also added few rotator cuff exercises!
thank you for the support
I love it! I'm glad the content has helped you! Keep me posted on how it goes and good luck.
Are u doing this everyday? Or just reaching those numbers for the week?
Super-mega excellent workouts thank you so much 🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️💯💯💯🔥🔥🔥🏋️♂️🏋️♂️🥤🤜🤛
@@Kboges Sensei, Feeling quite grateful by your kind words! Thankyou, I will keep posting my results!
@@shawnvanover4245 Everyday except Sunday(Rest day) and every two weeks aroundish I increase my rep range.
Nice work as always. I often feel like really giving it all and I do. The next day I'm too tired and not feeling well due to the high reps I did yesterday. Being consistent with numbers is more important.
Yeah having a daily rep target but fluctuating proximity to failure and effort is really effective. Some easy days, some harder days, some in between.
Minimalist consistency and concise info, the foundation of the best youtube channels
Thank you dude!🙏💪
Impeccable form as always. Been following you for quite some time, and I´ve been killing it non stop ever since! Smashing PR´s and building confidence with every single video - so motivational! Love your straight forward, hard working and educational approach! Keep it up, you´re changing lifes!
Thanks Matheus!
Dude, I'm so happy to hear that! Keep it up man and thank you for the support!
And as always. Gold content. Never stop man, you're changing people's lives
Thank you, brother!
Hey, big thanks for all the content you're creating. It's helped me get back on track with my life and start working out regularly. The topic and timing of this video hit the spot. However, I've still got some questions after watching it. Maybe you or the community could help me out:
1. How do I decide on my weekly REP and SET goals at the beginning?
2. Could you clarify when and why I should increase my weekly SET goals?
3. Should I have a minimum weekly SET goal, even if I get strong enough to hit my weekly increasing REP targets with fewer sets?
4. When should I up my rep targets (end of the week?), and how much should I increase them by (one more rep? Five more reps? More?)?
Overall, I'm a bit puzzled. I thought it was all about hitting higher rep targets every week for progressive overload. But now I see I should also consider how many sets it takes to reach those targets, especially since I'm training to failure in each set. Thanks for any Info/Help on this :)
Good questions. Curious to read what Kyle has to say. Perhaps the topic of a new video here...
Check the description everything is pretty much explained there
“Multiply your max by the number of sets you need to perform each workout”
And what is the number of sets I need to perform each workout? How do I determine a good weekly goal? I guess I’m not seeing this as a simple calculation. What am I missing?
Great info! I tend to yield the greatest results with a higher rep range with “more manageable” weight. I’m a quick responder overall but this is just what works for me. Again, no better fitness content on YT than right here. Be well brother.
Yeah same here. I tend to do really well in the 10-20 rep range with most things. Doing a lot of volume in the 5-8 rep range would really extend my recovery times and result in reduced volume and frequency. Everyone is different in that regard, but that's also what worked for me the best.
Thank you, my friend. I appreciate that very much.
man did i need this video. been doing bodyweight exercises for some time now, and still learning. But learning to scale it back is huge! thanks again.
Glad it helped!
Very nice Kyle. I always look forward to your new videos. Thoughtful, concise and just plain good advice that anybody can digest. Keep hammering brother. Thank you.
Thank you my friend! The support and kind words mean a lot🙏
So circling back on this video after a month or so... I used this video to inform my pull up progression. Started on the day of the video only able to achieve 8 banded pull ups per set. Now, 4 weeks or so on I'm doing 3 sets of 10 pull ups with no assistance. I've wrestled with this goal for years and here and now I've done it in a month! Thank you for your clean, lean, helpful content.
Awesome to hear and thank you for the feedback! Well done! That is a testament to your hard work and consistency. 💪
That is very good progress!
how do you keep progressing after that
I like the clean form and also the very showing mind to muscle connection in how the muscles working. Awesome🤙🔥
Exactly! Thank you!
As someone who switched from weight lifting to calisthenics a few months ago, I just wanted to say how grateful I am to have found this channel. As a dumb 20 something year old, I oftentimes sloshed around weight and saw crazy beginner gains that eventually pleatuted (granted I never lifted weights in my life and I started eating more). The breaking point for me was when I had some major pain in my shoulder due to my lack of knowledge, switching over to calisthenics shortly after. It's crazy how much being intentional with your movement and consistency can do on your body. My back feels bigger and wider than it ever has before, and I feel like I actually 'connect' with my body if that makes any sense. Thanks for all you do and the knowledge that you share!
Nice.. this is one of the best and uncomplicated methods of training... period!!! Thanks kyle for the creative ideas!
It's so simple. And as you get advanced you and introduce some autoregualtion to make it more intuitive. It's a solid and effective approach from beginner to advanced.
Thanks, Basit!
Easily the best looking pull-ups I’ve ever seen. Beast.
Thank you! My favorite exercise, for sure, and one that I have worked hard on over the years. Thank you for the kind words.
Vero interesting as always but I have s question: how do I determine the weekly number of sets that I need?
This can vary quite a bit depending on exercise and recovery capacity. In general, you will often see recommendations between 10-20 hard sets per muscle group per week. Sometimes this is broadened to 8-25 but most people do well somewhere in there. I would recommend starting on the low end, and working up over time. Dial it back if you start to have recovery issues. For reference, i seem to make my best gains around 20 or so. When I go above the, I typically run into recovery issues, and the I'm below that, my progress isn't quite as good. That being said, there have definitely been times where I have made better progress with lower volumes.
A good idea may be to pick a number such as Kyle suggests like 10 and stick with your rep target until the amount of sets you need to complete the assigned reps drops to say 5 or 6, then retest maxes and go back to 10 sets, rinse and repeat.
Would work for a while I imagine
Hey KBoges, I've been wondering with these simple push, pull, leg exercises every day, how often do you switch and do something like suitcase carries or other things that don't fit into the usual days. Thanks for helping me realize training doesn't have to be complicated.
Thank you Kboges! I have love your work out. And it has kept healthy and lean. the program you wrote for me was excellent!😊
Dude that is so good to hear! I'm happy you enjoyed it, my friend. Don't ever hesitate to reach out if you have any questions or need any help.
I just go 1 warm-up set of push-ups and pull-ups then 3 working sets till absolute failure on push-ups and 3 working sets till absolute failure on pull-ups (in a superset, but with normal rest in between cca. 3min+) + 1 finisher till failure (bear walk or similar). This works wonders for me. I don't even count the reps, just focus on perfect form.
Great content! Glad to see your channel is growing!
Hey, are you building muscles like this ?
It’s not how much you can do, it’s what you can recover from doing - Matt Wenning
This becomes much more important as you enter your mid 60’s.
I’ve experienced set backs from too much volume, when I thought, hey up the volume you’ll get stronger faster. It doesn’t work that way, the compounding effect over blocks of time seem to produce my best results.
Your mileage my vary.
That’s exactly right. People look at volume as a method of overload, instead of a “dose” of training that you need to recover from.
Great comment!
Thanks for the awesome video, as always Kyle.
How to get the number of sets per week? This formula assumes I know my "hard" sets per week.
Great job again Kyle..!
Thanks, Jim!
Easily one of the most underrated fitness/ calisthenics channels
🙏 I really appreciate that. Thank you.
Hey Boges, I love the videos and have been implementing them into my workouts. Just a little tip if you will, can you add PDF’s or a written out summary like you did in this video for every video you drop? I do understand what’s being said in the videos but giving a brief written out version really helps me understand the things that go over my head during the video.
Again, great video and keep the good work up💯
Thanx a lot for this video kboges! I was always confused about the reps, sets etc....now I ger the the clear info
Glad this cleared it up!
Let me tell you something… let me tell you something. I ‘til now had not heard or seen for that matter, someone that wasn’t making everything about their ego. And with that said: I’ve learned something with every video I’ve watched even when my hesitancy was at its highest, your delivery is always at keep up level, and not catch me if you can. Thank you 🙏 Sir!! 😇😇😇😇😇😇😇
Mr. katnip... that is an exceptional comment. I truly appreciate that one. Thank you 🙏
Hey man i really like your channel, its so down to earth. In this day and age, thats special!!
I appreciate that, very much EACED! Thank you.
Thank you, K! Great advise...as usual!
Thanks, hitter!
Great advice to simplify and make bodyweight training more digestible.
Thanks, Adam! It's a solid approach with a lot of potential. I want to explore the psychology around it a bit more, but I'll save that for a future video.
Thanks for all the kind feedback and insightful comments you leave on the channel. Much appreciated, brother!
Thank you for the great info as always!
My pleasure! Thank you for the comment and feedback!
Hey brother, how are you? Remember me? the guy who used to suck at pull ups? I just hit a new PR yesterday with +20kgs! Well my form wasn't 100% clean as you but my weighted calisthenics progress is going really great! i weigh 70kgs and hit a PR on ring dips with +20kgs as well. Can do adv tuck back and front lever, half lay dragon flag, Inverted hang and high pull ups to chest. Training for absolute strength boosted my progress crazy fast.
btw the thick beard looks great bro! have a nice day:)
DUDE! Well done!!! Good to hear the progress is coming. Sounds like you strength is getting quite beastly! 💪 Keep me updated as the progress continues!
Thank you, bro!
I love your videos so much, i learned a lot about calisthenics and im grateful mister boges ! i have one question, i really need help please. when do i know that my workout is finished ? For exemple, lets say that i will do 6 sets until failure today (push ups). After my workout, i dont feel sore or very tired either, should i stop my workout anyway to continue tomorrow my push ups (save energy and strength) ? Or do even more sets, 11 for exemple (everything i can give), but i need 3 days of rest without push ups in this case . What is the best, giving 80% of myself every days , or giving 100% every 3 days ? I loose my motivation because of that...
This is a good question, and here's what I would say. Don't pursue fatigue and exhaustion. Instead, be very objective about the stimulus you want to get. Most people do really well with 10-20 hard sets per muscle group per week, with sets closet to, or to failure, depending on the exercise. However you accumulate those is fine, but training muscle once per week seems to be reliably worse, even at the same weekly volume. You want to make sure you are balancing stimulus and fatigue. Too much fatigue is not good, so just get recoverable stimulus and as long you are making progress, you are good. Remember, fatigue is not stimulus. You can feel the stimulus, only the fatigue which is the cost you pay to acquire it. But if you end up chasing fatigue, you are well into the domain of diminishing returns.
@Kboges thank you very much for your response 🙏 you help me a lot ! Keep the good videos, you are changing the lives of so much people's including me 🙏🙏🙏
Im trying so hard to understand this but just cannot get my head around it??
I feel you. Sometimes it’s easier to see it in writing.
Take your maximum reps and multiply it by the number of sets you need to do in a day.
Sets/day is determined by sets/week/7.
I’ll use Kboges example:
- I want to do 14 sets of push ups per week.
- That means I need to do 2 (14/7 days a week) sets of push ups every day.
- Let’s say I can complete a maximum of 23 push ups.
- Multiply maximum reps by sets/day
23 x 2 = 46 (your daily rep target)
- Round up to 50 so it looks nice
That’s all!
Thanks! Quick question how do you determine the numer of set per week? :)
@@ems4091I’m wondering that to. Maybe another vid
@@ski6035How the hell do we figure out our max reps? Just do as many push ups until failure?
@@bluesummers5051 Not to speak for anyone, but I believe Kboges would advocate for ‘technical failure’ but yes. Complete as many good, clean reps with near-perfect form until your form is sacrificed for the next rep.
short & simple. Good talk💯
Thanks for another great vid, Kyle. Only question I have is how do I calculate my weekly rep set goal? I need to know this in order to calculate my daily rep goal. Thanks!
Exactly!
From 0:55, your rep target is determined by (1) how many reps you can do in a set for a given exercise and (2) how many sets of that exercise you need to do each workout to reach your weekly goal.
How do you determine #2 above if your goal is to increase muscle mass? Trial and error? I assume you try a given number of reps per week and see if you gained size over 2 months or so? Thanks!
How do you determine how many sets to do in one week?
Always enjoy your content, thank you for the effort. Question about the pushup example you gave if you don't mind. If your max reps is 23, how are you doing two "sub max" sets per day to reach 50 reps? How did you come up with wanting 15 sets per week? Thank you!
This
From what I understood -- and anyone please correct me if I'm wrong -- in general, most folks benefit from about between 10 to 20 hard sets per week for muscular growth. Hard sets are sets taken to near technical failure (your form begins to deteriorate). Once you select a weekly volume target of hard sets, next, then would be to distribute the volume. So, if you want train every day, you could do two hard sets each day and maybe three hard sets on a Sunday for a total of 15 hard sets.
If, for example, 23 reps is one's max for push ups, you could multiply 23 by 2 for 46. Round that up for 50. 50 would then be the daily target rep count. Since we want to strive to reach proximity to failure on each set, we could do two hard sets of 20 push ups ( three reps shy of failure) for a total of 40 push ups and one easy set of 10 push ups to reach the daily rep count of 50 during one day of training.
Or as another example, if you want to distribute the volume for three hard sets per day for five days of the week. And you have the same max of 23 push ups. You could multiply 23 by 3 for 79 reps. Round it up to 80. So then you'd have a daily rep target for push ups for 80. A day of training could look like three hard sets of 20 push ups and two easy sets of 10 push ups for a total of 80 reps.
@@michaeltallsman2740 That makes sense, thank you!
@@michaeltallsman2740I think the calculation used in the video assumes:
23 push ups is the most you can do in one set
15 sets is the number of sets you want to do per week
23 x 15 = 345
If you want to train every day, then:
345 ÷ 7 = 49
So you would do 49 push ups per day, likely starting out with two near max sets of around 20 reps, and then one additional smaller set to hit the goal number. Over time, you will likely get 49 in two sets only.
My questions about this are:
1) why chose 15 sets to start? I know the recommendation is that most people get beat results with 10-20 sets per week, but how do you know to start with 15? It seems like a beginner would just want to start with 10 per week and add sets when he is no longer getting results
2) This method of training seems to require you to re-test your max often. If you can do 23 pushups max at the start, before long you will be hitting 23 reps on your two daily work sets. At what point do you need to retest your max and change your calculations to the equation above?
@@bugmanopposer6969 1 - He chose 15 just because it's right in the middle range, so it's easier to get a baseline. You can then adjust to more or less to find what you can do.
2 - retesting after a couple of weeks is a good recommendation, or as soon as you notice your sets getting too easy
Another great video Kyle! I had a question, do you do sprinting? Recently tried it and it's killer haha, and i've heard it's also great for building muscle in your legs. If you do, do sprinting do you think you'll ever make videos about it?
Yeah! I sprint usually 1-2x per week. I'm a huge fan of it for overall fitness and athleticism. It's definitely something I want to cover.
Thanks, shakz!
Yes, I'd love to hear more about this. Dr. Sean O'Mara has some great videos that advocate for sprinting (or maximum intensity exercise). It seems to be very effective at muscle building and eliminating visceral fat, confirmed by MRI scans. I recommend watching a few of his videos.
Yeah I have seen his work on the subject and it’s very compelling. When I was younger, sprinting and horse stance were my primary leg exercises and between the two inbuilt a solid level of mobility, strength, and general athleticism.
Fantastic series! I've watched them all.
Maybe I missed something in this ir other vids, but I wonder how to calculate a weekly goal? I understand the other calculations, but they seem to be based on achieving the weekly goal.
Please advise. Thanks in advance .
Thanks!
Weekly volume is going to vary a lot from individual to individual. 10-20 weekly sets per major muscle groups is a great place to start, but there are PLENTY of times when falling below this mark makes sense, and plenty of times when going above it makes sense. I typically advise most people to start with around 10, and dial it up or down over time depending on recovery and progress.
Love you man ❤
You to, brother!
Really needed this, I've been ordering workout equipment and overwhelming myself with guide after guide on which exercises are the best for getting gains. From now on, just squats, push-ups, pull-ups, and lunges.
It's not a bad way to go!
That felt like I had to do some mental math as I was listening. A visual (like an Excel sheet presented over the video) could have helped make that clearer. Thanks for the great content as usual!
For sure! I put a breakdown in the description you can check out.
To me everything you are saying makes sense. I look forward to each video
Thank you, Alexander! I appreciate all your kind feedback.
Great advice, what are you views on shadowboxing?
I think it's fantastic. If you are using it for technical practice, just make sure you keep it quality movement.
That's a dark art.
Hi K, could you share what you explained in written format with an example? Thank you for all you do.
Yes! I put some details in the description.
Truly appreciate this approach...
Completed with increasingly stricter form as you advance throughout your set!!
🔥🔥
Hahah thanks man!
Yeah dude I love this approach. It's so simple and satisfying and progress is crystal clear.
Always good hearing from you, djj!
Thanks Kyle, good stuff once again. I encountered a way of progressing that I thought was interesting and I'm curious about your thoughts. It's more tailored towards weight training, but could easily be applied to weighted calisthenics. It consists of training 3x a week, doing 3 sets of each exercise: 2 sets of 5 and 1 amrap set. If on that last set you don't make it to 5, you decrease the weight by 10% next time, which would increase the volume for that set. If you can do 5 or more reps, you add 5 lbs for lower body exercises or 2.5 lbs for upper. If you get 10 or more reps, you double that increase. I got this from a program called Greyskull LP (Phrak's version), and I thought this could be a cool way to auto-regulate between increased volume and increased intensity.
King BOGES' advice is gem for beginners
The workouts are simple which target more muscle
The targets are realistic
I mean for a befinners its perfecr
Thanks! Yeah it really doesn’t need to be complicated for beginners. Realistic rep targets are key.
Yo Kyle , I was wondering is it possible to build muscle well while being at maintenance calories or maybe even a slight calorie deficit ?
Yeah it is for sure possible. The degree to which it happens is largely dependent on context, but yeah it is.
I’m probably going to have to watch this again. Would have loved some text on screen or more examples. Not getting the math of sets and reps.
Ahh... you are right. I should have.
1. Determine the number of weekly sets you want to get for an exercise.
2. Determine how man sets each workout you need to get your weekly set target
3. Multiple your MAX by the number of sets you need to do each workout, and round to the nearest 5.
So if you want around 15 sets of pull ups each week, and you want to train 7 days per week, and your max is 10... 20 reps a day would be perfect. You could do like 2 sets of 8 or 9, and then an easy set to pick up the remainder reps. That gives you 14 hard sets per week.
@@KbogesI keep rewriting my question to try to make it clearer. How do you arrive at a set total for the week? You say 15 in your example of pull ups but is there a hard fast rule or range of sets one should be going for?
@@lesfeckingo it comes from the studies that say 10-15 rep a week range per muscle is optimal amount of exercise sets for progress and what the body can tolerate and recover from, 15 is the upper range of that, the range is because it's individual, for some it's slightly too much, you can back down from that if that works better, etc. Over 15 sets diminishing returns really set in and injury and over-training start.
Exactly
What mirik said. It’s going to be individual based on the context. You will commonly seek recommendations around 10-20 sets per week per muscle group. I would recommend starting on the low end and adding volume only if you can recover from it.
Hi, I enjoy your videos but I did find the wording of this one confusing. And it took me a while to figure out why - the approach you suggest assumes that you already know what your weekly goal should be. Can you clarify how one goes about determining this? Thanks!
Maaan i wish this style of training would work for me. I‘ve tried this approach for a year and never got any real muscle gains and besides that developed golfers elbow from all the pull ups i‘ve accumulated. I then switched to the much hated „bro split“ and saw lots of gains in a short period of time and was always fresh for my workouts and developed no overuse injuries.
Stay healthy guys💪🏼
Super-mega excellent workout thank you so much 🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🥤🤜🤛
💪🙏🙏🙏
Hey man, hope all is well. I’m curious, is this daily rep target more or less effective than sticking to strict hard sets? For instance, if my max is 10 pull-ups, and I want to get 10 sets per week, would there be any difference between doing two sets of 8 every weekday (each set being two reps from failure) vs. say a hard set of 8 and then two not as hard sets of 6? Doing the two sets closer to failure would of course achieve less reps total, but the other would have me doing less sets close to failure but more sets in general. Interested your take on that, and thanks again!
I love your channel
Thank you! I’m glad you enjoy. I appreciate the support!
Your videos are always welcome
Thanks!
I didn't understand the system to know my hard weekly sets goal or my daily rep target. Maybe because english is not my first language, can someone explain it to me please?
I'm glad to have access to your channel which is way more than a fitness channel, really appreciate your work. By the way, any of these days can you produce something on the calisthenics move muscle up? I would like to know your thoughts. Thanks.
I was never consistent with exercises. Like one day I overdo it and the next 3-4 days just begging for mercy, resulting in stopping everything for a week or 2 weeks. Yeah, that inconsistent I was😅.
But since the past 2 weeks, I'm doing it with consistency after approaching K Boges approach.
Currently my order of exercises (daily except Sunday):
1. 5 min mobility routine
2. 1set of pull-ups to failure/other day chin ups/other day inverted rows
3. 1set of push-ups to failure/other day pike push ups/other day supported ring Dips
4. 1set of squats to failure/other day lunges/other day assisted pistol squat
5. Wall handstand for 20 seconds (I can only do this much right now😅)
6. Last but not the least Skipping Ropes ( like 70-80 reps for 2-3 sets give a good heart pumping and thus, my workout gets finished with contentment.)
Do I feel good? Yes more than I could ever be!
According to me muscles look good but you know what looks more good than those muscles?
The 60-70 year old man with enough stamina and fit body that can outrun most of the youngsters.
I like K Boges style of training, it's simple, easy to follow, less mind and body fatiguing.
Thank you for your content, it totally rocks. I have a pull-up bar in my office between my office and the breakroom + bathroom. I do a grease the grove technique by doing 5-10 reps every time I walk by it resulting in at least 100 pullups per day. I would like to get your thoughts on overtraining and maximum daily rep count when it comes to GTG-style training? Thanks!
Thanks K boges!
My pleasure, huhhuhhuh!
Great video as always, dear sir. Knowledgeable and pragmatic suggestions. :) Thank you.
Thank you! That is very kind feedback 🙏
Started your daily training Template 2 days ago. I used to lift weights for a year but now want to transition to calisthenics because its just so simple and accesible.
Current Reps -
Pullups - 20
Pushups- 40
Squats-90
Legraises- 20.
Goal is 50 pull ups, 100 pushups and 150 squats by december per day.
Also What do you think about doing pull ups/chinups one day and rows on the other for your pull movement?
Thanks kyle, Im starting to appreciate this simple training philosphy alot.
I use ladders to reach my reps gols. How can I apply it for myself? Great video like all ways looking forward to the next Sunday.
It's a great question and I don't have an evidence based answer because it is not something that has been tested in research. In general, I consider 1 full ladder (so ascending up until you reach your top rung) equivalent to 1 set. You end up accumulating more reps this way, so they are not truly equivalent, but that's how I do it.
hey Kboges! Do you have any thoughts on the impact of daily workout on connective tissues (tendons, ligaments, joints)? Like does it wear them more down because of a no recovery or does it do the opposite! Thanks a lot!
It's a good question, and I think it best needs to be thought of like this... The frequency is irrelevant without considering volume and intensity. Recovery time for connective tissue is also dependent on the degree of loading you apply. So for example, if you never run, and go out and try to run 20 miles, there is a very good chance you are going to jack yourself up orthopedically despite the super low frequency. However, if you jog around the block on a daily basis, you are likely to be fine because the total amount of loading was within your capacity. SO we don't want to think about frequency without considering total volume and intensity of loading.
I like the advice. Can you please include a written/typed example so that we can visually see it? Thank you.
Will do! I'll have it in the description shortly.
@@Kboges Thank you so much!! I am a very visual learner and reading that helps me understand and apply it much better. I enjoy your videos and subscribed. from: a 49 year old newby to calisthenics
@@jimmierand5559 of course! Glad it helped!
Thank you for the support and the sub!🙏
Kyle, love all your videos! Was hoping you could make a video covering the posterior chain (exercise selection, recommended volume, how you would add them to a workout routine etc.). From my understanding the hamstrings require much less volume than quads or glutes , so would adding hamstring exercises at the end of every other workout be an option? Or, would you be more inclined to swap them in as the lower body movement for the day. Thanks!
Yeah I meant to make a posterior chain video but I needed up getting derailed but it is still on the list of things to do. As for how much hamstrings work to of, I think it really depends on the individual. My posterior chain has always been way stronger than my quads, despite working with WAY more volume on my quads. It's just going to be highly individual, but if you feel you need to prioritize posterior chain development, your strategy would be great!
Those reps are crispy clean!
Thank you?
Awesome video as always!
It sounds to me that the number of hard sets per week is what matters.
Would you say that for hypertrophy 3 sets of 8 weighted pull ups is the same as 3 sets of 20 bodyweight only pull ups? Both are three hard sets but with different volume and I’m wondering if these weighted, lower rep sets have enough volume (24 vs 60 reps that day)
I know this is kinda late but I would imagine that the weighted pull ups would lead to more of an increase in maximal strength while the unweighted would have more of an increase in muscular endurance. In terms of hypertrophy, I believe that as long as the sets are close enough to failure, there shouldn't be much of a difference (I could be wrong though).
Can i ask you where you got your pull up bar setup from?..or did you built it yourself?..Great,Great channel by the way.
Custom built. You can contact a local metal fabricator/welder in your area to see if you can get one built.
Thank you!
Love the videos. Went from 150lbs to 180lbs lean during COVID and based much of my calisthenics training on your principals. I'm currently training BJJ and Judo 4 times a week and I'm losing muscle mass because I can't train certain muscles as much as recovery is difficult. Any tips for training calisthenics while also participating in a very intense sport?
1 hard set is enough to stimulate muscle growth. So it's definitely enough to maintain muscle mass. I'm pretty sure Kyle has others or better solutions though.
Largely an opportunity cost my friend. I train Muay Thai 4-5 times a week and it’s grueling so I can’t weight train as hard so I lose a bit of muscle. What I’ve lost in some muscle I’ve gained in flexibilty, mobility, speed, cardio, and the ability to whoop ass. I think that’s a decent trade :)
This is an older video, but how do I know when I should increase volume? I know you've said in other videos that should increase 5-10 reps every 2-4 weeks, but when do I go from 2 hard sets per day to three hard sets? Thanks in advance!!
Hi! First of all, I wanted you to know that I just found out about your channel, and I love it. I really like your way of sharing information, in a simple but really practical way. It seems like a breath of fresh air in the middle of so many channels that try to overcomplicate stuff, that is truly made to be simple...
I wanted to ask you... How many sets do you recommend to do each day to reach your rep goal? (For muscle building) I don't know if you said it in the video, but maybe it wasn't clear for me.
Pd: sorry for my bad English, and thank you again.
Kyle,
Love the content. Thank you for every video.
Could you please explain the formula again ? I didn’t quite get it.
For sure! I left a breakdown in the description. Check that out first, and if you have more questions, just let me know and I can clarify further.
Thank you that makes sense 🙏
Can you make or link to a video describing how long and what you do for your warm ups? I find it difficult to do a solid warm up and 9 sets (3-3-3) of squat, pull up, push up with 90sec rest between each set in less than 50ish minutes. This is with rep targets between 6 and 40 so sometimes they are long sets and sometimes not so long but with a heavy focus on form they well exceed the 120-150sec mark. Push/pull/squat movement 5-7days a week has been a real game changer nonetheless. It allows me to do long workouts on the weekend without feeling like I’m compromising gains during the week. Thanks for your concise and honest explanations, it’s really refreshing in the social media exercise space.
My warmups are very simple; just a few movements of what i'me about to perform. I live in a pretty warm climate though and I try to move around a lot during the day. When I've trained in cold climates, I usually do a mile or so jog as a warm up and a more extensive specific warmup.
Excellent info.
Thanks, sonic!
Thanx G❤
My pleasure! Thanks for the comment and view!🙏
I applaud the efficiency of your video production sir. If you don't mind me asking, what cameras do you use for your indoor and outdoor videos?
Thank you!
I'm pretty low tech... iPhone 11 😬
@@Kboges This only shows that your watchword is efficiency. Well done sir 🙌🏾
I’m kinda confused by this, let’s say I want to do 9 sets and I can do 30 reps ina set, so I do 270 reps a day? 30 x 9… what am I missing? Do I divide that by the amount of days? 50 reps a day seems rather low
Great video
Thanks, Nathan!
@@Kboges no problem you deserve it
Hi Kyle. You may have answered this in a previous comment, but with hard sets working to near failure do you have a prescribed rest period between sets? Are you looking for as little rest as needed to recover or is it appropriate to space out more through a workout or day just to hit your numbers? Just found your channel recently and as a physiotherapist, I appreciate your nuanced approach to training. Thanks
To maximize the stimulus in the set, you want to rest long enough to repeat performances approaching your maximum potential. If you rest insufficiently, fatigue will artificially lower the point at which you approach failure, making the set less stimulating over all. You can make up the difference with more sets, but you lose efficiency this way. Feel free to spread them out over the day; that’s a viable option.
So is this also another way of "progressive overloading " in calisthenics instead of adding more weight or changing the angle of your body like for example elevating ur feet push ups and horizontal rows ?
Yeah it is one route. Lots of ways to display progress but this is certainly one of them.
Hi Kyle,
I got a Training topic in my mind and wanted to ASK about your opinion on it:
What do you think about Training a Push, pull, legs, Core Split everyday, but rotating Muscle groups every day? Sets taken to or Close to failure with a Goal of 5-20 Reps
For example:
Monday
Pushups (chest)
Pull ups( Lat (width))
Squats (Quads)
Crunch
Tuesday:
Pike Pushups (Shoulder emphasis)
Rows
Deadlift or Bridge (hamstring emphasis)
Leg Raises
And so on.
What do you think about this method for gaining Muscle, Recovery wise and so on..?
Greetings from Germany :)
Hello bro, i just love your content. So, crisp and to the point. I do PPL every other day. Just one thing i wanted to know whether i'm executing them in right way. So i request you to please make a video on correct form of calisthenics exercises. It'd help a lot. Thanks
Thank you for your great info, I've learnt a lot from your videos! I have a question: I sometimes can't spend much time to finish my workout so can I just split it up e.g. push/pull movements in the morning and leg movement in the evening?
Yes! That’s a solid way to go! I do the same as well.
Kyle, you are the reason why people keep complimenting my back lmao, what a legend
HAHAH! I love it! Good to hear and keep it up!
This style of training has been absolutley great for me! All though I do wanna clarify something. When introducing different exercises for the same muscle group to alternate across different days, e.g. pushups and diamond pushups, the amount of reps performed may vary. So does this mean I should have different daily rep goals for each exercise? My concern is that doing the same rep goal for different exercises may lead to over or underworking on certain days.
Yes, you are right, but that is the point! So say you have 50 reps a day for push ups, and you are cycling between diamonds, standard, and weight vest reps... you might complete all 50 reps in 1 hard set with a few small remainder set on the standard push up day, 2 sets on the diamond day, and then 4 sets on the weight vest day. So while the rep count is the same, the functional volume is very different since the number of sets vary from day to day. This is a great way to add in variety in terms of training load; somedays having easier days and other days having harder days. If you want the same training load across all the days, it is better to keep the set count the same each day, and let the rep count vary.
@@Kbogesahh that makes sense. I've been basing my rep goal on my strongest exercise and so I have around 2 hard sets for that exercise and a bit. This means that for the other exercises it takes a bit more. Is it ok If this makes me exceed my weekly rep target?
@@kleanerrI don't get it. So should I just let my daily rep counts vary as I am also implementing multiple variations of push ups like standard push ups , paralletes and diamond ? Or should I just keep the same rep goal everyday ?
@kboges great video as usual, thanks for posting. Off topic question: I’m experiencing shoulder pain with diamond push ups, incorrect form maybe? Any recommendations for alternative exercises?
Thanks VH!
Hmmm... you could try a close grip neutral push up. Some people don't tolerate the internal rotation of the diamond. Play with that and see if it helps.
Something that helped me with shoulder pain was doing wall angels. 5-6 sets of 10-20 reps
@@Kboges thanks! I’ll give it a try. A couple years ago I had a rotator cuff injury. I guess that left my shoulder a little sensitive
@@eitantaub5503 thanks for that, I’ll include those in my mobility work
@kboges can you do a warm up tutorial for your high frequency approach? Many thanks 🙏
It's on the list! Thanks for the suggestion.
Those pull-ups are too perfect 👍.
Thank you!
Love this approach! How do you distribute an uneven number of weekly sets (for example 16)? I do 4x/week 3 sets, and 2x/week 2 sets. In that case, how would I set my daily target?
This is an awesome question and deserving a dedicated video… you have a few options 1) adjust proximity to failure or 2) include variation in exercise selection or tempo
For example, i might do 50 pull ups per day. Day 1 might be speed reps and I can do 50
In 1 hard set and 1 moderate hard set. The next day I might do a paused weight vest pull up and take 4 hard sets and 1 easy set to get the same total reps. So while the rep count is the same, functionally the volume is very different (1 hard set vs 4 hard sets). As long as your weekly hard sets falls within your range you are good.
Thank you so much for this video. Much needed and timely as always. Overdid it and strained my forearm muscles and wrist and that set me back greatly. Now I am slowly getting back on this basic calisthenics journey. May I ask do you take any supplements such as whey protein or creatine?
Sorry to hear that! This stuff is so fun and motivating, it makes it easy to start doing a bit more than you should. Just take your time.
I do not. I have taken both in the past, but I try to get all my protein from real food. As for creatine, I have never found it to be effective for me.
Thank you for another good video mr.bogus. If you don't mind me asking, how old are you?
Mr bogus is pretty funny ngl
Thanks, whodis! I'm 37.
@@Kboges what age did you primarily switch to calisthenics?
@@CoVa923 He is Mr.Bogus, inventor of the Bogus mindset. A mindset that will make people improve their physical health.
I started with calisthenics as a kid and got into weights in in high school. I did that for like 2 years and switched back into exclusively calisthenics for about 5 years. After that I added barbell squats, deadlifts, and overhead presses to my training so I did a mix of BW and weights for about 6 or 7 years. I basically quit lifting weights at about 30 years old, so since then I’ve mostly been doing high rep calisthenics. I will lift occasionally but it’s not something I do consistently or seriously. Kinda of like something for fun every once in a while or if I’m at a hotel and want to play around. But in general the journey has come full circle. Weights are fine, but I enjoy training outside, and find push ups, pull ups and bw squats very productive for my goals.