How Many Reps Per Day For Muscle Building
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- Опубліковано 26 лип 2024
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In this video I discuss how to set up a daily rep target for your calisthenics training. The key is to use a daily rep target to achieve your weekly set target. This is a great way to train for beginners to advanced.
TO determine your daily rep target...
1. Determine weekly sets for muscle group (most people do well between 10 and 20 hard sets per week, but you may be above or below this; it depends on recovery capacity).
2. Determine how many sets you will need to perform each workout to achieve your weekly set target. If you want to get around 12 sets per week and train 6 days per week, you will need 2 sets each workout (2 sets per day x 6 days per week= 12 weekly sets).
3. Determine your MAX reps in a single set for your exercise and multiply that number by the number of sets you will perform each workout. Round up or down as you feel you need. So if your max pull up is 14 reps, and will perform 2 sets per day (for 12 weekly sets), then 14 reps x 2 sets= 28, so go ahead and round up to 30.
4. 30 reps is your daily rep target, now accumulate those reps in hard sets approaching failure. If your max is 14, then sets of 11, or 12, or 13 would be appropriate. So if you did 2 sets of 12, you would get 24 reps, so pick up the last 6 reps with an easy set.
As you get stronger, you will be able to push the "hard sets" higher without going to failure, and as a result, the leftover set will start to get smaller. Example... after 2 months, you are now doing 2 sets of 14 and 1 set of 2 reps.
After a few more months, you might be getting a set of 17 and a set of 13, which is a little bit too easy. Now you need to increase your weekly rep target because your weekly number of hard sets has dropped below your target volume. - Фільми й анімація
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.
Your channel is perfect. Simplified. Encouraging. Seeing you perform reps with perfect form shows that you’re practicing what you preach. Thanks
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
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. 😁
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.
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!
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🙏
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!
I cleaned up my life and dropped all my vices but found myself running around the gym trying all the different “tips and secrets” everyone on UA-cam swears to have.
After finding your channel you have given me back my free time! It’s so simple to find time to push the floor away throughout the day, knock out some pull ups, and do some squats while watching something on tv for 30 minutes. The hardest part of it all was finding a place to fasten the pull-up bar. Thank you for sharing all your info with us! You’re my favorite channel❤
That's what I love about this workout regimen too, it's so easy to fit into your daily schedule and life. I don't feel safe using a pull up bar on my door frame (have heard about a colleague who fell down to the floor after using one) so I just go outside and do it in nearby parks on the way from work or when I'm out and about. Also spending time in nature is a huge incentive for me and makes it a much easier habit to stick to. If you don't have any pull up bar near you, you can easily find some place to hang up a couple of rings.
@@LanTheWarder that’s awesome! Yeah I felt unsafe using a door frame pull up bar so I I bit the bullet and bought a heavy duty wall mounted one and it has significantly changed my pull up game.
And as always. Gold content. Never stop man, you're changing people's lives
Thank you, brother!
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.
short & simple. Good talk💯
Minimalist consistency and concise info, the foundation of the best youtube channels
Thank you dude!🙏💪
I like the clean form and also the very showing mind to muscle connection in how the muscles working. Awesome🤙🔥
Exactly! Thank you!
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!
Thank you for the great info as always!
My pleasure! Thank you for the comment and feedback!
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!
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.
Great job again Kyle..!
Thanks, Jim!
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.
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.
Thank you, K! Great advise...as usual!
Thanks, hitter!
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!
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!
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.
Great video as always, dear sir. Knowledgeable and pragmatic suggestions. :) Thank you.
Thank you! That is very kind feedback 🙏
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!
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
Love this, important knowledge as always!!! Thank you. The targets will always help! :D Keep at it all!
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.
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!
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.
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.
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💯
Thank you that makes sense 🙏
To me everything you are saying makes sense. I look forward to each video
Thank you, Alexander! I appreciate all your kind feedback.
Thanks for this one! Excellent, excellent content as usual.
I’ve been culpable of daily marathons, as you call them, and I can testify that they don’t bring impressive results, other than some endurance and… joint injuries!
I’m gradually beginning to train as you advice in this video, and it does pay off. Particularly the “going just a little sub-max” rep range approach.
Results are visible; it just takes time. But keeping a written log helps immensely!
However, I’m kind of compulsively putting “grease the groove” sets throughout the week just to tame my insecure self who thinks he’s never done enough reps!
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!
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
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.
Wow thank you this is amazing
Glad you enjoyed!
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.
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
Thanks K boges!
My pleasure, huhhuhhuh!
I love you, man. This method for me as a young man has improved me and change my view in exercises and gaining strength and muscles. I really appreciate you for this knowledge that you give us for free. Of course, I must inquire about a problem that I fell into. I gained more muscles in my right hand than the left, and I depend on it in my daily life More than left, it affected my growth, what would you advise me.
Love you man ❤
You to, brother!
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!
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!
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!
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.
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.
Hey K Boges :) ! Very nice idea and interesting approach again!
One question, do you think running is necessary or walk fast with 110-125 heart rate 5-7 days a week for about 1 hour is enough ? Not sure if this counts enough for the healthy "zone2" range cardio as it as called.
And 1 or 2 times doing the cpnditioning as you showed with 30 seconds rest 30 work with Squats for 10-12 minutes for example.
Thanks for the videos and I am always finding it super cool you answer so many questions :) !
I have been following your workouts for a few years now - it’s really changed my life. Thank you. One question, I am now approaching a daily rep count of 35 pull / 90 push / 190 squat (bit less for lunges), what happens if you are then approaching a normal workout in terms of reps?
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!
thank you for this
My pleasure. Thank you for the view and comment 🙏
Excellent info.
Thanks, sonic!
Easily one of the most underrated fitness/ calisthenics channels
🙏 I really appreciate that. Thank you.
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!
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.
Hello Kyle,
What is your take on maintaining a posterior pelvic tilt during calisthenics exercises? In pushups it makes sense (but I don't see you actively maintaining a PPT rather a neutral pelvis) though. But does it make sense in inverted rows? Or is it better to extend the hips fully during rows by squeezing the glutes?
Those reps are crispy clean!
Thank you?
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.
I’ll try to find this on your channel elsewhere too, but if you’re around:
What do you think about working to failure? I’ve been doing one set to failure or near failure full body 6 days/week. I’m enjoying it but I’m wondering if some exercises would be better served with a few more reps reserved.
Any thoughts are appreciated!
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.
Great video.
Thanks, Marc!
Greetings! I have just started following your channel and that has lead me to consistently working out daily for the first time in my life!
I'm not an English native speaker though and have trouble understanding the forumla. If my max for push ups is 30, how many reps per 3x daily sets should I aim for? Thanks for everything you do.
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!
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 :)
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💪🏼
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).
Great video! I'm quite busy lately which fatigues me and I've found myself that I am doing less reps than before due to fatigue. But I still push these sets close or to failure so are these sets still effective？And how can I reach to my normal performance status again？
I'm starting back on the path of eating healthy, non processed foods and deliberately working out. Question: For pushups, when I was feeling healthy I used to be able to do at least 100 a day and feel great. I didn't have any injuries as a result and could keep this up for weeks or months on end and feel totally fine. I liked it because it actually made me feel strong and alive and sort of doubled as a 'plank lite' each time I'd bust out 20-25 reps. Now I'm in a place where I could do 10-15 comfortable in a row. By the calculations you provided (thanks by the way), I should be more in the ball park of 25-30 each day. Would it make a difference toward daily rep count if I changed up my hand positioning and/or incorporated incline/decline ie narrow and wide or is that just thinking about it the wrong way? Would essentially 4xing my options with wide decline, wide incline, narrow decline, and narrow incline allow me to hit my 100 reps a day without creating an imbalance on the output/recover balance. I'm enjoying seeing the progress and I'm doing all of this in addition to frequently playing basketball 3x a week for a couple hours and cycling ~20 miles 3x a week to prepare my body a bit to get back into shape enough to ease back into lifting.
Thanks for any insights you have related to this and for all the great content that you provide. It's all very approachable and not intimidating - appreciate that!
Your videos are always welcome
Thanks!
Those pull-ups are too perfect 👍.
Thank you!
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.
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.
Maybe you mentioned it in an earlier video, but do you have suggestions for number of sets per week for a beginner?
I am rather unfit and can only do an easier pullup variation, around 9 sets per week. I try to get to failure at all sets. Is that good enough?
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.
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.
Are there any drawbacks to doing 3 sets of push/pull/leg variations daily where each set is taken to near failure? Would the total volume be too low? I also do 3X (60 reps and counting) a day, hang a minute off a bar and do daily horse stance. Sprints and moderate cardio 2-3 times a week too. Thank you for the content Kyle!
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.
Thoughts on Conjugate Style Training? I know conjugate is primarly powerlifting but your style of training, variation in exercises, Intesity, tempo etc. to avoid overuse and the law of accomodation as well as to promote a broader adaptation all seem extremly inspired of the conjugate system to me. Great video as always K.
Yeah, I am a fan. It has definitely influenced some of my training, but I've just incorporated some of the ideas; like rotating movement, elements of speed work, repetition method etc. I would definitely not say what I do is conjugate, but I do like some of the ideas.
this is very helpful. one question that came up for me, is how do I determine how many sets per week I should aim for?
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 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.
Is your pullup bar a diy bar?
And are both ends of the tube welded?
It looks pretty solid.
K boges do you have any idea what the max percentage of your max reps you could do daily, that would allow for recovery in 24 hours, and also stimulate muscle growth so that you could do it everyday? If I max out every day, I don’t recover (even if just one set). If I do half the max reps, I think I actually lose muscle overtime. I think I may experiment with doing 75% of my max reps in push-ups/pull-ups for one set each daily, and see if strength has increased after 30 days.
Off topic question. I want to add jumping squats and jumping lunges to my program. I currently do full body 3 days a week. I follow your "pick one pushing, one pulling, and one leg exercise for the day". Do I simply just do 4 sets of explosive squats close to failure one day then I do another non-explosive leg exercise the other day (Explosive Monday, lunges Wednesday, pistol squats Friday)? I want to have better looking legs but also be able to jump higher and further. Also, if I ever start doing full body 6x days a week, can I then do explosive stuff twice per week?
Would love some advice on eating for shift work. Overnights shifts etc
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!
Good morning Kboges. Sorry if this is unrelated I was just wondering if you'd be able to recommend any quality protein and post workout supplements that you have found to be trust worthy? I learned that the FDA doesn't regulate protein supplements and now i'm worried that all my hard work is going to mean nothing if in end I will end up having failing organs due these unhealthy powders. I can even go without protein but I absolutely need a post workout supplement because otherwise i'm beyond sore and find myself discouraged from going back to the gym. I currently use Jim Stoppani's post workout powder, but i don't think his products are peer reviewed and it really worries me, especially because the post workout powder works so well. If you'd have any advice at all regarding this, it would mean so much to me. And thank you in advance for your time, if any at all!
How do you determine how many sets to do in one week?
@kboges can you do a warm up tutorial for your high frequency approach? Many thanks 🙏
It's on the list! Thanks for the suggestion.
Very good Video💪
Thanks!
Thanx G❤
My pleasure! Thanks for the comment and view!🙏
Kyle, do you happen to do any posterior chain work daily? I like the push pull legs for daily workouts but wonder if I should be including good mornings or bridges of some sort.
I typically do something like that. It's usually bridges, decline bridges (single leg variations of those) sometimes single leg deadlifts, hanging leg curls, or sprints.
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Kyle, this has probably been addressed, but howp do you feel abiut circuit training? Im thinking 30 minutes on the clock, then rotating the 3 exercises, doing each until a burn sets in then moving to the next. Until you reach your target. I was thinking 50 pull 200 push 300 squats.
You've mentioned 15 hard sets as an example, but as a PPL guy, how much sets do you think is considered productive per session? My max effort pushup is around 50-55 and have added weights working in the 10-12 rep range. I don't know if that will give enough context but a feedback will be much appreciated. And thank you for the amazing knowledge, new to the party but have been enjoying the content!
This is an awesome question!
There are diminishing returns on a per session basis and there is evidence suggesting a plateau effect. This could vary based on exercise, the individual, proximity to failure, etc. but I have seen researcher suggest that this plateau effect could be reached somewhere around 8-10 hard sets per muscle group. Keep in mind, the first hard set of a workout delivers distortional stimulus relative to the other sets.