Calisthenics and Bodybuilding
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- Опубліковано 17 лют 2024
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One of the more common questions I get from beginners is if they need to follow a bodybuilding routine to build size. Many people starting out on their fitness journey are under the impression that the BEST way for them to make gains is by following the routine of a professional bodybuilder. To be clear, I have a ton of respect for the time, effort, and science that goes into bodybuilding, but for the average guy looking to get into fitness, routines designed for the seasoned bodybuilding veteran are probably not the best choice for a beginner. Beginners just need to focus on developing good training habits and a consistent practice. Size will come from just getting good at basic exercises, like push ups, pull ups, chin ups, dips, squats, lunges etc. done with and without weight. These exercises alone have the potential to build a ton of muscle, and can still serve as a foundation for future bodybuilding training. The point is, you have to walk before you can run. Don't sidestep the basics. They will take you very far, and if they don't take you far enough, then add on to them with some dedicated bodybuilding. - Фільми й анімація
I've been following this channel for about three years. In Nov 2021 - I was 6'4' 152 lbs. Borderline anorexic.
As of today I'm 192lbs, roughly 13% bodyfat. I've increased my maximum pullups from a measly 1 to ~20 in a single set with good form tapering off around 15-16 reps. Yesterday I was doing sets with a 45lb plate. I'm the strongest I've ever been, and this channel brought me a whole new perspective on long-term health and fitness. I can see muscles that I didn't even know I had.
I mainly train bodybuilding but I've found calisthenics are crucial on maybe my days off, or times when I'm traveling for work and don't have access to a gym. It's truly forged a better mind-muscle connection.
really empressive.
You know da vibe
That indeed is impressive! what kind of routine(s) did you follow to get to the 20 reps? I'm stuck at around 12/13. There are many options to break the plateau but I'm curious about your opinion on this... thanks in advanced 🙏 @Kyle Boggeman's, off course I'm interested in your opinion as well!
@@TM-721 He would likely know the scientific approach to plateau's. I'm fairly sure he has uploaded videos on this topic. For me, hitting 20 reps is still a struggle, but doable. I haven't been able to specifically identify what the determining factors are - I have a noticeable drop in performance if my sleep is poor quality. The food I eat and my stress levels impact my pull-ups. Sounds voodoo, but my best sets are always when I'm in a sort of flow state and feeling nothing but my muscles.
I would also try and supplement your training with an additional focus on your back muscles. I found that lat pulldowns and rows 2x a week helped in increasing my average rep count.
Strict pull ups are money in the bank. So many health benefits to 15-20 range.
actually the GOAT of simplistic fitness on youtube
That is incredibly kind, brother! 🙏
I've been saying this!
He is the GOAT of fitness UA-camr in general imo, every time I had a question about fitness, I would search up k boges videos first lol.
@@KbogesFACTS 💯
So true.
Love this channel - no parlor tricks, supplement sales garbage, hidden TRT/PED use, Phd talk to explain simplicity, or equipment sales hype. Just consistent hard work that produce results. Glad you are willing to share your wisdom.
And no drugs
Yes, as a guy well over 50 i've been a 'health nut' off and on since i was a teenager , learning most by trial and error. Life can be simple and straightforward with some basic knowledge . Most of those people advertizing all kinds of pills and powders are just toxic. - Every day our positive existence on this modern earth is bombarded with deceit in media and the over pushing of ''supplements'' is destructive. Most of our modern world is the promotion of opposites of reality. If boges keeps it simple it's because real life is simple at it's core
Are you sure about no TRT/PED use?
@@beesmongeese2978 He's been training for half of his life if I'm not wrong so this is definitely naturally achievable
Basics: Pushups, Pullups, Dips, Squats
You can't go wrong with the basics💯
Hinge pattern movement?
@@0vermars520 isolation exercises are completely optional imo or for when you're more advanced. If you want to add it you can but you can't really go wrong with the basics when you're starting out
excellence in the basics always
@@0vermars520 sex
Add at least a lunge, for instance: walking lunges, to even things out. Legs are a very big part of your performance and look.
"You don't need to even think about putting the finishing touches on an uncarved block." - That is so brilliant and true. Thank you! 🙏
Knowledge, dedication and consistency can take you a long long way
Well said!
Started serious calisthenics training at 60. Couldn't do a pull-up, couldn't even do 1/2 ROM dips, couldn't do anywhere close to ATG squats (and I had knee issues). Now at almost 66, I can do 12 pull-ups, full ROM dips and I ATG goblet squat with half my bodyweight to a depth of 6 inches (knee issues gone!). Totally rebuilt and gaining! Great advice as always!
This is what I love to see! Thank you so much for sharing. This is straight beastly and inspirational! Keep at it, brother!💪
Great to read this, I'm 63 this year and while not at your level it's good to see I'm on the right track if I remain consistent. Thanks for that bit of inspiration Kram.
You guys would love some of our calisthenics gods we have here in NYC. You can check them out on youtube. 60+70 year old guys doing muscle ups and more.
Congratulations man this is quite inspiring to the rest of us💪💪💪
Sir, that is amazing. Congratulations to you! Keep up the hard work.
I've been practicing calisthenics for over a year and I'm the biggest I've ever been and i don't think I could've replicated it in the gym simply because of one thing consistency, calisthenics has allowed me to workout even on my busiest days and even during my exams as a computer science student. The approachibility of calisthenics is truly unmatched
That’s it exactly! For a lot of us, it’s all about the method that allows for the best consistency. Not the method that tries to maximize size at all costs.
@@Kboges exactly!!
@@indosmilus454what is the routine you use?
@@indosmilus454what is the routine you use?
Hey man, I never comment on UA-cam, but for you I had to.
You changed my whole approach to physical training.
Instead of following any specific program, which has always failed for me,
I have been training calisthenics daily for a year with only these simple guidelines that you highlight:
- consistency and volume over optimization
- nearing failure without risking injury
- paying attention to quality of each rep instead of counting them
I am in the best shape I have ever been and getting better at 27, and most of all I take pleasure from training.
I cannot thank you enough.
All the best
How many sets per muscle group? I usually do 3-4 if I train everyday or every other day.
@@George-um1ke Currently, I am on a push-pull-leg split. I try to do 8 sets with variations, which I find easy for push or leg days.
For instance, for push days, I could do two sets of pike push ups, three sets of bench dips and three sets of inclined push ups.
I usually don't care at all about the rest between sets. Especially if I am doing laundry or other chores between sets.
Do you stick to a specific split?
@@smoothphysics6434 Thank you for answering. I usually train full body and sometimes I do skip legs because I’m so bored. I’m following some principles like yours.
-I think consistency matters over everything.
-I do count my reps but I always work to failure with good quality reps.
- I do my next set when I feel ready to perform again to failure but not more than 5 minutes. ( I enjoy my sets more with that rest instead of 1 min that I think it’s only cardio)
-I don’t do more than 5 sets if I’m training everyday or every other day.
I usually pick one exercise each muscle group for example chin ups and diamonds push ups and sometimes super set them and some other times I work them one by one.
Just had to pause my gym membership because of tough times. I think I will be watching a lot of your videos for the next few months.
Looking forward to it
After training bodybuilding exercises my entire teenage years to basically 30 years old, I can say, without a doubt calisthenics has built the most muscle and the shortest period of time I have ever witnessed. People are so wrapped up in weightlifting and bodybuilding splits, they are just so naïve or unwilling to accept the pure unadulterated power of calisthenics to build an extremely muscular and aesthetic physique. I have seen muscles on my body grow that I could never get to with weightlifting. Gymnastics and calisthenics training have changed my life drastically. Great post bro.
Dude I couldn't agree more and I was looking forward to your opinion on this. Thank you so much for this comment!
You hit the nail on the head. There are so many folks out there that believe that they need to somehow 'hack' fitness, that there's some magical key, a special split, a special method etc. and like Kyle says, they look at folks that are already straining at the edge of their potential (often with PEDs to help) to somehow guide them. But the reality is quite different, what this journey really requires is faith in the biology of your body to respond, development of mental discipline to stick with it, and continual refinement of the basics.
Please never change. Your uploads keep me on track. Thanks for everything.
Best calisthenics ad I’ve seen yet
I appreciate that. Thank you for the view and the kind words.
Thanks to you I started to properly train after 6-7 years of just "spinning my wheels" aimlessly. Kyle, thank you very much for what you do
I'm happy you are on a good path, Juan! Thank you for the support and kind words. Best of luck to you, brother!
"you don't even need to think about putting the finishing touches on an uncarved block" is such a good analogy for why beginners shouldn't stress about a perfect routine. nice video😊
Wishing you an amazing day K boges. Thanks for your gold content always.
Thank you, Adnan! You as well, my friend!
'you don't need to be thinking about putting the finishing touches on an uncarved block' - WOW. i needed to hear this. thank you k boges
Glad it connected, Connor! Thank you.
Best calisthenics channel when it comes to programming,variety and you are always straight to the point
Awesome content and your delivery is professional and easy to take in. I appreciate you and your channel!
Finding this channel, and applying this approach marked a before and after for my health journey.
Thanks again Kyle!!
Ah man that’s awesome to hear! I’m happy it has been a positive influence🙏
I've been stopping in parks to work out on my way home, and my consistency is up. I've noticed that my barbell lifts have improved in spite of less barbell volume during this shift in focus. Thank you!
I think you truly gave a clear, easy to understand and evidence-based overview of the different training principles of these two disciplines. Nicely done!
I will never ever look away from this channel, you’re my Goat, please never stop uploading.
Gotta love this content! Foundation with dedicated consistency = coordination and muscular development!!
You own it, brother! Thanks for continuing to inspire ✨️
Just commenting to say thank you and boosting the algorithm: I'm relatively young and mostly into bodybuilding at the moment, but I love the ideas you are trying to spread via this channel. It has already affected how I approach my current training to a certain extent and I am certain I will embrace these ideas even more when I enter more busy stages in life, such as starting a family. All the best wish you a nice day!
Best fitness channel out there! Your barbell and calisthenics program is perfect, it made me realize i was overtraining big time and now i feel great. God bless.
So happy to hear that, dude! Thank for you sharing that.
I have a young friend who has joined me once a week at my local calisthenic bar, he is full of enthusiasm and obvious questions, this is a perfect short video from a pro to explain the simplicity yet effectiveness of training correctly, thank you 😊
I like this, thank for sharing!
I like the last part about how "the basics can give you good gains" I agree!
Brilliant & concise as always 🔥
I can second everything you said in this video! In my early twenties I was doing unregular and very simple calisthenic exercises on and off, but once I started doing them regularly a little over a year ago (at around 26), I have noticed a steady increase in muscle gain, strength, endurance and overall health. Nowadays I try to exercise 3-4 times a week while varying between pull- and push-focused days. It's always fun, I always discover new ways of varying exercise levels which keeps me motivated, and it feels like I've only just begun my journey!
I may not watch all of your videos, but I tune in once in a while and your channel is the one that got me fired up the most for my calisthenics journey. Thank you for your dedication and motivational words!
Thank you for another encouraging video, currently I'm between calisthenics and light acrobatics. Loving the journey of fitness and how a balanced workout and lifestyle can do wonders. The physical gains from purely calisthenics have been outstanding, very glad I listened to people such as yourself on my journey.
Kboges your writing and philosophical approach is phenomenal. Keep it up dude.
Another great video! Thank you!
K boges is truly a fitness illuminator! Thanks for your work!
Ahh thank you, brother! You are too kind. Thank you for the views and kind comments.
Great content! Been hitting your workouts for over a year now, 2-3 times per week, and I'm the biggest I've ever been!
Awesome to hear! Keep it up!
I needed to hear this. Thank you.
Just want to say I've been following your style of doing sets spread across the day, daily, for the past few weeks and I've been really enjoying it. It's so nice not having to commit to an hour and half of exercise and I feel like I'm doing a lot more and in better form as well. On top of that, I had a nagging shoulder, which has completely gone, I think due to the stress and fatigue of those longer exercise sessions now being spread a lot thinner. So yeah, thanks man!
The last 4 months, I never missed a day of training due to your principals and knowledge of basic calisthenics. I put on a good amount of muscle and look aesthetically the best. Thank you Kyle!
Dude this is amazing to hear! I'm so stoked for you. That is exactly how it's supposed go. I hope you have enjoyed the process, my friend! Keep me posted on how things go for you.
Always has a short concise message worth viewing.
I appreciate that more than you know. That's literally my entire goal with this... a short concise message that is worth viewing 🙏 Thank you for that.
Thank you pal for clearing my doubts
Great video as per usual, always nice to hear this reminder!
Thanks for watching!🙏
Hey Kyle, this video came at exactly the right time and helped prevent me from over analyzing.
Thank you for all the high quality content you have been putting out I really appreciate it.
Keep them coming 💯
Glad it found you at the right time!💪💪
Thank you for the views and kind words 🙏
So glad I found this channel. Been training like this with bodyweight full body every day and it's awesome. I also do 2 barbell exercises, behind the neck press and RDL because they have unique benefits and hit some neglected areas imo (side delts, erectors, hamstrings)
Well said Kyle! This has got to be one of my favorite videos of yours brother.
Kevin! It's good to hear from you, my brother! Glad this one connected with you. I can't wait to catch up next time 🙏 💪
Irishman 🇮🇪 in Spain 🇪🇦 here. Youre the best "fitness" guy on UA-cam, thank you for so many great videos, your advice helped me increase my volume and cemented with me the importance of good form and consistency. God bless you and yours ❤
Man that is so cool to hear! Thank you for sharing and for that kind feedback.
Thank you, brother, and same to you and yours.
Thanks for sharing 🙏🏾
Kyle, I appreciate your existence! I am glad that I found you. All of my problems solved. I wish you a beautiful life!
Ahh I appreciate that brother. That’s super kind! I’m happy you are here too! Let’s be the best versions of ourselves that we can be 💪🙏
Just found your channel. Really nice no bs stuff man. I rock climb 2-3x a week. I’ve tried for about over a year to supplement weight training to keep my body balanced but it has always felt like I was too beat to make gains in both at the same time. These seems way more practical, and likely most complimentary to climbing, and improving weaknesses in my body that climbing doesn’t get to work. Anyways good stuff man.
As allways, truly inspiring ❤️
I struggled to stick to a routine for a long time but when I scaled it back to just pushups, pullups and squats, I was finally able to be more consistent and stick to a routine for the long term and I saw noticeable progress and even got compliments. People asking me whether I started going to the gym.
Now I got rings and I'm doing more isolation work but if I feel it's too much, I'll just go back to the foundations of push, pull and legs.
Great knowledge and mindset💪👍
I love your content, well explained
My chest and back have never been bigger.
Just been consistent.
4 days a week.
Yep! Everyone is trying to "optimize" but it just takes some simple training done consistently to se legit gains.
What does your program look like on those 4 days?
@@jakepeters8286 So one day Ill just do incline deficit pushups superset with reg pushups. Next day pullups, next day squats.
Then rest day. Then repeat. So I do 3 days then rest day.
I track my sets reps and always try aim for more each week. But with good form. If it takes a few weeks so be it.
2:46 Yes it makes perfect sense - as your fitness analyses always do - for me anyway. Cheers, and thanks for all your great advice!
Thank you, gwarlow! I appreciate that!
K boges always coming through with the value let’s go
video request !!! what to (how to) think about specific everyday schedule scenarios:
- should i rather decide to workout if i'm currently lacking sleep / in a fasting period (unpurposely)?
- how good/bad is it to first have breakfast immediately before starting a session? how to organize mornings?
- what's the worth of training when it's very late in the night / right before sleep?
- health opinion on consuming coffee?
stuff like that...
You are preaching for sure, Sir! Keep up the good work. Simple but effective, calisthenics will get your body ready for most anything else.
The burn from those deep cinder block push- ups 🔥.
"Many people will make their best games from a life-long sustainable fitness practice" GOLD. Solid gold.
Love the insight that you provide and thank you for your work and dedication in telling people the "obvious truths" that are easy to take for granted. Much love.
(I know your audience is majority male and thats who you are addressing but - personal perspective is being female there are not much "bodybuilding aspirations" to be had 🤣 calisthenics is perfect for all the things you listed, it can't be praised enough for how good it makes you feel. Also also Love that you mentioned coordination! - it seems like a small thing but when it comes to actual Practical use in day to day life it's so important and awesome to have on lock and calisthenics definitely provide it.)
Thank you for that! 🙏 And yeah spot on about females! I think calisthenics has a ton to offer everyone!
As someone who has been aspiring to develop a functional body and not have to grind hours in the gym, I’d like to say thank you. Your page is very informative and clearly you show the results of your work.
It's my pleasure! Thank you for watching. 🙏
I appreciate that your philosophy around fitness is transferable to different aspects of life. “You don’t need finishing touches on an un-carved block” and “Building the foundation” are great mindsets to adopt universally. Great content!
I'm glad that resonated! Good principles have a way of being universal.
Excellent reminder
🙏
Hi Kyle!
Great video again! Thank you for always just speaking truth without trying to just obtain views, especially in a world where views are more important than the information being put out.
I appreciate that. Thank you! 🙏
Amen! It makes absolute sense!
Thank you!
Yeah! I missed your videos! Thanks for this!
Missed seeing your comments, amico mio! I hope all is well!
"you don't need to even think about putting the finishing touches on an uncarved block"
bro cooked here
I belive that there are simple and efective way in persue of anythings. And in this domain you're the man. Thank you for your wisdom sir
I love your content, been watching you since 2021, i do agree with this approach, i am 19 now, i am in shape and love training daily (push pull leg with diffrent variations each time), people say that i look weak with clothes on and they keep mocking me, but i actually kinda love being a sleeper build.
That is awesome, dude! I'm with you on the sleeper build. I'm the same... I think it's rad.
@@Kboges love you! Keep making content, i have recommended your channel to countless people!
There are no sleeper builds, just ill-fitting clothes.
I wear them baggy on purpose
love your channel and fitness philosophy
I appreciate that very much! Thank you for watching!
Sensei Boges!!!! Always on point 💪🏿
Thank you, my friend. I appreciate that very much 🙏
Used to be stuck in a Loop.
High motivation lead to excessive training.
Then injury.
Then stop and lose progress.
Until I discovered this YT Channel. KBoges approach is exactly what I was looking for.
Following his advice has led me to a level of consistency that I had never achieved before. And the results too.
you can do isolations with gymnastic rings too. Pelican curls, ring curls for biceps, tricep extensions, face pulls, reverse ring flys for rear/side delts, front lever raises, straight arm pullovers on rings for lats.
Great point! You are absolutely right!
Thanks Kyle. 👏👏👏🙌
Thank you, brother!
The muscle definition is absolutely incredible ❤❤
Thanks brother 🙏
It's amazing how much your channel has grown. I'd have to agree with you on this point and emphasize that calisthenics can be used for bodybuilding as a foundation! I'm an amateur bodybuilder and calisthenics is still the core of my routine with accessory movements added in. Bodybuilding and calisthenics is more than possible! Keep on going Boges!
Dude that is awesome! I was waiting for an amateur or a pro to share this perspective. This is an incredibly valuable perspective to share. Thank you so much for that!
Love those deep decline pushups!! Started doing them recently for 3 hard sets and have already noticed the Upper chest gains coming in.
It's my favorite pushing variation at the moment. Nothing his my upper chest like it.
Someone recommended your video on doubling pullups. I’m looking forward to performing your routines over the next eight weeks!
Awesome! Keep me posted and shoot me an email if you ever have any questions.
@@Kboges Thank you. Will do! ❤️💪⚡️
i havent been 2 the gym for 3yrs now
all because of K boges
Where was your channel when I was 15? Haha, so glad I found your fountain of knowledge and happy to implement the mindset and techniques you share. Thank you
Hahahaha yeah I feel you. I'm literally trying to make the content I wish I would have had available when I was 15.
Top information, again.
Your pull up technique is top notch !
Thank you! I’m still working on it but it has come a long way.
Love your videos. I started following you about a year ago, and although I have not made any significant gains, I did unlock the pull-up which was very fulfilling to me. In one of the videos you talked about Blood work, I would be grateful if you could share some info about that.
YES! k boges video!
After a shoulder injury set me back starting in November, i'm finally seeing the light at the end of the tunnel.
A slow & steady persistance , with small increments in difficulty and a lot of patience has helped me to get back my strength and mobility to a point where I'm arguably stronger than I was before with very minimal pain.
Not really on topic but thought i'd share with any newbies like me who might be experiencing their first injury setback. Calisthenics for me has been a great forworking out within the current capabilities of my body
Thank you. I'm trying
Just keep at it, dude. Consistency is the biggest component of all this health and fitness stuff.
thank you
Spot on assessment! I’ve been active all my life and lots of gym memberships and things and now all I have is… a pull up bar, Olympic rings, 1x 20 kg dumbbell, 1x 16 kg kettlebell, a couple of smaller dumbbells and a mat and this takes care of all my exercise needs. The only exercise I miss is the deadlift but I’m ok without it.
Brother why are you so good at what you do and say. You’re a 🐐. Calisthenics is the most optimal way to workout and gain the RIGHT amount of muscle for ANYONE looking to get fit.
Good breakdown.
Thank you, brother!
Hey Kyle, Thanks for all you do
Did you make new proces again?
dude, you're the fucken man. keep posting
Good info.
Thank you, Malcolm.
Great video brother❤
We love you Boges!
I love you guys too! Without the viewers, there is no channel🙏💪
I love your concept im a heavy believer in compound movements . These are everyday movements we use and you will gain crazy size doing them and burn alot of calories because it involves using your whole body . I built alot of muscle from doing these as an ex powerlifter. But since ive had a couple of injuries calesthenics is not that different from powerlifting except the very heavy weight training ,but the basic movements are the same.isolated movements are usually used when rehabing a particular muscle group or body part. But for the most part the way your body normally works is by using everything altogether. Dont make training difficult its nit suppose to be .
My main movements are push-ups and pull-ups for upper body. I isolate my biceps, triceps, and delts because I feel like they aren't hit enough with those exercises, but that's it. I would like to add in some kind of cable fly for chest since my pec pump and growth isn't as good as my lats though.
Eye opening! Thanks a lot Kyle! I wanted to know if you do special exercices or drills to prevent muscles imbalance. I've been noticing internal rotation and my elbow naturally flaring out. Do you train things like rear delt directly to have the posture that you have? Thanks brother!
Hi K boges, could you make a shoulder training video using the rings? good video
Interesting point
If I heard this advice 50 years ago I probably would not have listened. But then I was not hearing "smart" if there was much of any smart around. Now after working out in the gym for around 5 decades this is the smart path to the proper and sustainable development of the human body. Rock on and Amen!