What boss did: 1. Be more targeted with effort 2. Do exercises that did not injure vs the ones that had already repeatedly injure 3. Focus on form and technique vs forcing to add reps or weight every session 4. Build goals around consistency vs outcomes Basically physiological hygiene.
@@KbogesThis video's content is really life changing🎉. It's like it was made personally for me. I was constantly having wrist pain, and had to stop doing push ups for month's. But now i replace my pushing movement to DIP's and parallel bar push ups. And enoying training ever after 🙏⭐.
Rich DeVos of Amway Corporation created a speech known as the “Four Winds.” Very insightful about life. Nice chat. So are you between 45-50? Thanks. 69 here. One more point. Even though you had all the theory and education, you were still stuck in the old paradigm. It’s a crazy thing to see new gyms pop up and people continue feeding the beast of pain and physiotherapy. Oh well.
Yeah that was a game changer for me. I thought “if I could train for 6 months straight without getting hurt, things would probably work out well. And it turns out it was right.
I’m 16 years old, and I’m happy I found you, but I wish I found you sooner. You give simple, easy to understand, and straight to the point advice. You are literally going to probably have me as one of your subscribers for a very long time because I have many goals to become physically fit…and you are the perfect person to help me and others get to our goals. Thank you.
Felt this one. Spent my 20’s on a constant cycle of back injuries doing the exercises/lifts I was “supposed” to do. Switched to this style of training in my last two years and have been injury free and stronger. Thanks for the constant flow of awesome info.
Yep! The idea of not doing the exercises that were wrecking me was so foreign at the time and it was really strange to let them go at first, but doing so was absolutely key to me moving forward with my health and fitness goals.
I’m currently trying to rehab a back injury and have for the past 2 years. What exercises did you avoid and what did you switch to? Of course I know everyone is different just looking for input
Guys... I'm 50 years old and I do only calisthenics... I look like a bodybuilder... big and strong and my workouts are always joy to me because I never train to failure... you simply don't need.... even as an advanced athlete.... training to failure has its place and useful but you DON'T NEED!!!... I never turn my workouts into cortisol bath, CNS frying, injury prone, hormone disrupting all pain stress sessions... I do pull ups dips and push ups of all kind... perfect reps 3 x 12 is all you need.... No matter what you do you will grow... it's not you will grow or not... it's how easily and happy smart way you keep your CONSISTENCY... it's a life long game, so please don't hurt your body, your mind and your health....
@@ronald7482 I'm writing this for all lost souls in the universe of volume, intensity and frequency... As a calisthenics athlete and an occasional weightlifter training for over 4 decades, I will give you the most important tips that, unfortunately, many people, especially the young dudes, NEED TO learn from trial and error suffering pain, regret and loss of health/injury... Calisthenics is all about increasing reps and doing a harder variation... First, you need to decide what you want. If you want to have a decent muscular good looking and reasonably strong body, calisthenics is all you need. Push ups, dips, pull ups and rows have the perfect intensity tailored by God to build your body... DO NOT doubt it. Form is everything.... do every rep in nearly perfect form... eccentric/concentric full ROM slow reps (not too slow... time under tension TUT is bs... just do your reps in good form with full range of motion) You CANNOT build your chest without Push ups... no matter how strong you are, always add regular push ups to your routine... You never need to train to failure... training to failure comes with a lot of costs, if you want to have an all around healthy young body, (hormones, CNS, brain, joints etc) never train to failure... Do your exercises as 3 sets... reps should be equal in all 3 sets... if your max Dips is 20 perfect reps, DO NOT ever do 20 reps in a single set... instead, do 3 sets of 12 with 1 min rest between sets... this will KEEP your capacity to do 20 reps while keeping you fresh and healthy... You don't need to run a marathon to be able to run a marathon... Never test your endurance or strength... you simply don't need... increase your reps like 13 - 12 - 12... and then 13 - 13 - 12... slowly... Over time add harder variation... don't do a lot of volume...you dont need... If you can do 3 x 15 with 1 min rest between sets, definitely KNOW your max is over 30 in a single set... Do 3 full body sessions a week... A lot of people will oppose this, HOWEVER, I will write again... Do 3 full body workouts a week... your body is a whole unit and muscles are the fastest recovering parts of this system... your brain, CNS, internal organs, joints etc also NEED OFF DAYS... Your workouts should be fun... do not exhaust yourself... you can rest 5 min between exercises but always rest 1 min between sets... if you rest more, this means you are training to failure style which will lead to a lot of issues including overtraining... CONSISTENCY and PROGRESSIVE OVERLOAD are what matters... over time slowly add reps to your sets (don't go over 12 or 15 reps... there is diminishing return... if you can do 3 x 12, KNOW that you get 95 percent of everything that exercise can give you... If you do your reps in perfect form, know that you are very strong... you can add weight to your exercise and BE READY to get surprised that your reps even almost don't drop down... (this effect is caused by perfect reps... so do your reps in perfect form... That's it... good luck and always have fun...
@@ronald7482I'm writing this for all lost souls in the universe of volume, intensity and frequency.... As an advanced calisthenics athlete training over 4 decades, I will share my tips, unfortunately, most guys, especially young dudes, tend to learn the hard way by suffering pain, regrets and health issues... Basic calisthenics exercises are all you need to build strong muscular body... (I'm 90 kg 200 lbs)... push ups, dips, pull ups and rows have perfect intensity to build muscle tailored by God... So Do not DOUBT calisthenics... Form is everything... Do your reps in perfect form. Slow controlled eccentric/concentric full ROM all the way up and all the way down reps... (not too slow... TUT time under tension is BS... just do your reps in good form) NEVER train to failure... training to failure comes with a lot of costs including overtraining, hormone disruption, health issues, joint issues etc...You don't need to train to failure to build muscle... Do every exercise 3 sets with min rest between sets...if your max dips is 20 reps, never ever do 20 reps in a single set.. instead, do 3 sets of 12 reps with 1 min rest... this will keep your capacity to do 20 reps without any adverse effects of training to failure... you will be fresh and healthy and happy... Keep your reps even... and slowly progress... do 11-10-10... and then 11-11-10... don't go over 12 or 15 reps...there is diminishing return... if you can do an exercise 3 x 12, KNOW that you get 95 percent of everything that exercise can give you.... Slowly add harder variations.. never quit regular push ups... no matter how strong you are, YOU CANNOT BUILD YOUR CHEST WITHOUT PUSH UPS... so do your 3 x 12 regular push ups... If your reps are in slow good form, Be ready to get surprised that when you add weight to your exercises, your reps even almost do not drop down... this is the effect of doing your reps in slow good form... So do your reps in good form and embrace the strength it gives... (You don't need to add weight to your exercises...I simply don't) Do 3 full body sessions...Most guys will oppose this... again I write.. Do 3 full body sessions a week... Your body is a whole unit... not a puzzle pieces of muscle groups/body parts... your brain, hormones, internal organs CNS, joints etc.. all NEED OFF DAYS... Whatever Split you do, you will grow... that's why Split Tribes fight each other for decades... they all work... BUT... if you want to grow your muscles in a healthy, happy, easy, consistent way without breaking/quitting/overtraining/crashing... Do 3 full body workouts a week...
@@ronald7482I'm writing this for all lost souls in the universe of volume, intensity and frequency.... As an advanced calisthenics athlete training over 4 decades, I will share my tips, unfortunately, most guys, especially young dudes, tend to learn the hard way by suffering pain, regrets and health issues... Basic calisthenics exercises are all you need to build strong muscular body... (I'm 90 kg 200 lbs)... push ups, dips, pull ups and rows have perfect intensity to build muscle tailored by God... So Do not DOUBT calisthenics... Form is everything... Do your reps in perfect form. Slow controlled eccentric/concentric full ROM all the way up and all the way down reps... (not too slow... TUT time under tension is BS... just do your reps in good form) NEVER train to failure... training to failure comes with a lot of costs including overtraining, hormone disruption, health issues, joint issues etc...You don't need to train to failure to build muscle... Do every exercise 3 sets with 1 min rest between sets...if your max dips is 20 reps, never ever do 20 reps in a single set.. instead, do 3 sets of 12 reps with 1 min rest... this will keep your capacity to do 20 reps without any adverse effects of training to failure... you will be fresh and healthy and happy... Keep your reps even... and slowly progress... do 11-10-10... and then 11-11-10... don't go over 12 or 15 reps...there is diminishing return... if you can do an exercise 3 x 12, KNOW that you get 95 percent of everything that exercise can give you.... Slowly add harder variations.. never quit regular push ups... no matter how strong you are, YOU CANNOT BUILD YOUR CHEST WITHOUT PUSH UPS... so do your 3 x 12 regular push ups... If your reps are in slow good form, Be ready to get surprised that when you add weight to your exercises, your reps even almost do not drop down... this is the effect of doing your reps in slow good form... So do your reps in good form and embrace the strength it gives... (You don't need to add weight to your exercises...I simply don't) Do 3 full body sessions...Most guys will oppose this... again I write.. Do 3 full body sessions a week... Your body is a whole unit... not a puzzle pieces of muscle groups/body parts... your brain, hormones, internal organs CNS, joints etc.. all NEED OFF DAYS... Whatever Split you do, you will grow... that's why Split Tribes fight each other for decades... they all work... BUT... if you want to grow your muscles in a healthy, happy, easy, consistent way without breaking/quitting/overtraining/crashing... Do 3 full body workouts a week...
This is exactly my story! Tried to be a calisthenics athlete for about 6 years. Ended up with multiple injuries and hardly any progress from where i started. Took me 6 years to realise it aint gonna happen! The last 3 years ive just been doing minimalist bodyweight training for general health and fitness and ive been injury free the whole time. Im also looking and feeling better than i have done for over a decade
I want to progress in body weight but I just going through the same exercises and I feel OK but can't hand stand or muscle up. I wonder whats the point other than the health benefits
@@leejohnson197733 Personally, muscle looks like a waste of time to me. It looks like it strongly encourages the use of momentum and changes which muscle groups you're using between each rep, which blows time-under-tension out of the water a bit (apparently TUT is somewhat important). Hand-stand looks perfectly do-able (plenty of video guides to it) but again not something I'm drawn to. Just basic strength training for me but gl with your goals :).
This is the best video you’ve put out to the community… in a world where everyone’s pushing and pulling to get super huge, to lift heavier, to spend more time in the gym - I continue to press forward with calisthenics and gymnastics training, optimizing longevity… to spend as much time as I can outside by the water and in the sun. Keep it up!
I appreciate that so much! That's exactly it; I'm so far past the point about worrying about being as huge as I can, and I'm much more focused on being healthy and capable so that I can be there for my family for as long as I can... and enjoying the journey. 🙏
Work has been busy and most weeks I'm working 6 days and sometimes 7 and currently i'm in the biggest slump with my training and overall fitness. It's been 2 months since i last trained and did my usual daily walking routine and guilt is there because i was very consistent for a good amount of time and now i've taken a pre big step backwards. This video's come at a very good time for me to steer me back into the right direction so thank you Kyle!
I feel like this is just great advice for life in general and can even be applied to something like learning how to give and receive love while maintaining healthy boundaries. Rather than forcing yourself to open up which can lead to a vicious cycle of being dissatisfied or hurt, which builds trust issues, put the effort that you put into being receptive towards listening to your own needs and inner cues. Idk if that resonates with anyone but I was just reading about this and it did with me. Cheers
I'm coming up on 66 and am in the best shape I've been in for some time, simply because I throttled back to a moderate level of work versus that cycle of over doing it until injury, then back sliding into worse shape. Doing 75-80% continuously will pay off better than 110% until you crash.
"JUMP OFF THE HAMSTER WHEEL " This one singular quote speaks volumes!! Going from the ever popular " bro split" to now 2 full body workouts spread over 8 days has put my mind/body in the best shape i can be. YET ANOTHER TIGHT/ TRUE VIDEO
Yeah the hamster wheel is a real thing that we can get stuck on and it’s harder to get off than it is to keep going, so well done on making the right move brother!
@mr.hoppelelefant2350 I used to to 3 days a week full body workouts no hard weights but I felt supper good and I always preferred not to complicate and to simplify my workouts and that simple split was way to go. I would get irritated fast If I did bro splits or push pull in the past...full body was perfect for me
Hell yeah man, you've helped me break this same cycle. I'm doing 5 hard sets a day, push/pull/squat, one movement a day. I don't count reps, just try to make them as clean as possible. My motto is from you "consistency beats complexity". Thank you so much for the videos, greetings from Finland.
@@crxshfiiwatch "An even simpler way to train?" from Kboges. I do 5 hard sets a day, every day. Pushups on day 1, pullups on day 2 and squats on day 3. Repeat. If I feel weak I do an easier day. I do different variations to keep things interesting and sometimes I add kettlebell swings and presses when I have the time. My numbers have gone up, I have visible abs for the first time at 36 years old and my body feels great. Just focus on keeping your form as good as you can and go until your form breaks down. My plan is to do this every day for 2024 before even thinking about switching things up. Hope this helps!
@@villeharju2207So are you doing different variations in those 5 hard sets or one variation per day? I have also switched up my training quite a bit, following Kborges advice. Though I do full body thrice a week. One push, pull and legs exercise, max 2-3 sets. I’m enjoying this training style and it’s very time efficient as well.
@@adityanilangekar1166 One variation a day. Today I did diamond push ups, sometimes I do them on yoga blocks to get a bigger stretch, sometimes I elevate my feet or do paused reps to make them suck extra hard. I'm planning to buy a weight vest in a couple of months to get even more variation. Your training sounds good, let's both become masters consistency and technique, good things will come!
Hey man, I am a 23 year old calisthenics guy, huge fan of your channel and this video just hits the nail in the spot. I have been obsessive with everything I am passionate about for years and I would always go through the same cycle, grind my ass off, get burnt out after 3-4 months and quit. I repeated this cycle for many years in calisthenics and all of the things I love, I developed many wrist pains while trying to improve my handstand strength as well. After watching your channel you helped me learn what life was telling me all along: Sometimes less is more, resting is sometimes more important than actually grinding your ass off, sustainability is more important than just excessive effort that always leads to quitting and burning out. Thank you so much man for your videos.
I’ve been injured for 2 years. Because of exercising whilst still only partially healed. This is the best advice ever. I’m now going slow and gentle on the body. Thanks, K Boges. Every word here is gold.
The workout style you promote here has changed the way I train just as much as Arnold's book when I was a teenager. Can't thank you enough. Been doing it for a few months now. Love training more days a week for less time and just repeating the basics over and over. I throw in kettlebells too, but that's the fun of it just doing the basics over and over with slight variations has helped my kettlebell reps as well.
Great video! I’m 55 and can absolutely attest to the injury/recovery cycle of lifting. I too have prioritized & empathized form & full range of motion over ego lifts.
Old and seasoned I can relate to this self-sabotage training pattern. Chasing outcomes in lieu of health, trying to out-train some bad habits, and a few times just giving up completely are part of my journey. It wasn't until I could no longer train for a long period due to a cancer surgery and treatment that I changed my attitude and philosophy on strength training. I am now grateful that I "get to strength train" and I will never take that privilege for granted again. Train smart, stay consistent and make sure you fully understand the stress-recovery-adaptation process and how it is the key to your strength journey.
New to your channel. In my 50's, trained on and off most of my adult life. Made every mistake there is to make. I can say categorically that you speak from a depth of experience. Subscribed.
A little inside look at our boy Boges. Even our mentors can deal with set backs. Let this be a reminder for us all to continue striving towards achieving the fitness goals we’ve always known we could attain.
New subscriber here. I am 29yo this month. I'm struggling with university exams and with my workout routine. I have been doing the classic bb gym workout for years, lift weights, bench press, squat and so on... After the pandemic, I bought some stuff for my home gym but feel stuck on same exercises. No gains, no motivation, a sense of unsatisfactory, a desire to go to basics. Now I'm starting to take care of my mental health and trying to take things easier. And starting to do daily basic calistenics workout, push ups, pull ups, squats, lunges, stretching. No more. Focusing on the basic in workout and life. Thanks for the video.
Good to hear. Keep it simple, keep it consistent, and everything will fall into your place. It's amazing how a simple exercise routine can help you both physically and mentally. Just focus on the practice and before you know it, you will have a trail of positive experience in your wake. Good luck on your exams, and happy birthday.
I know everyone in the gym knows my routine pull ups, dips, push ups, and squats all body weight 5 rounds. I've had repetitive stress issue in the past from always trying to eke out my max. But at 58 I've learned ,I always stop shy of about 2-3 reps in the tank, mobility drills on "days off".This has kept me injury free and consistent. Listening to you reinforces that, thank you for the motivation sir !!!
Love it, you're crushing it! You're 30 is my 40 but as long as we learn it's worth it. You look great dude, and that pull up form is pristine! All the best in 2024
Im turning 31 and had three separate injuries last year as I did too much too soon every time. This video was a god sent and will now start a slow and steady journey into building the physiological hygiene as you rightly put :)
The ideology behind this video is bigger, this is beautiful. I needed this. I’ve, often times, found myself lacking ground for me to grow upon. Struggling with giving myself the patience that I freely gift to others. Which cause me to be stay stuck in this never ending cycle of growth and burning out. Where does the sky start if there is no ground to show how far you’ve come? It seems I owe myself a gift. Thank you.
This is exactly what Ive been struggling with since the beginning of 2023. Im 17 and started consistently working out since then, but I keep doing it to such an extreme thatikeep injuring myself. This is my 2nd time doing this, and idk why but its like part of me FEELS like i must do everything in mypower and ability to achieve my fitness goals. Thank you for this video man, this video has saved me potentially years of setbacks. Its gonna be tough getting throughit (I have an issue with going all out, regardless of whether im in pain or not), but I know its possible
I love these stories where a man gains wisdom and applies it as they live. It’s what life is ALL about. Beautiful story brother , thanks for sharing with us.
i started watching you at the time when i couldn't even do a pull up or dips,now i can bang around 10pullups and 20+ dips thanks alot for sharing a lot of valuable knowledge
I can definitely relate as 44 yr old I gave up gyms for a lotta reasons and working out at home with body weight has been the best investment I’ve ever made on time money joints effort etc…..👏🏽 I commend this man great work man very motivational !
i'm 25 and want to lose weight and get in shape this year more than ever, been completely sober the last several days on top of eating less/healthier food. thank you for these videos, you get straight to the point and give great advice that a younger person like myself can apply and hopefully avoid getting stuck in bad cycles. so again, thank you man!
Dude that is awesome. Quitting drinking and eating healthy/real food are game changers. It’s hard to overstate what these can do for your health and physique. Keep at it bro and keep me posted on your progress. Next time we chat, I would love to hear about how you are crushing your health and fitness goals.
This video is absolutely legendary. This exemplifies the philosophy of Wu-Wei! I think personally, I’ve been struggling with where I want to go and I’ve been forcing things that I feel I should do but I don’t want to actually do. I know my heart lies in certain places and I feel like getting out of my own way is the answer and just having the ability to say, “ah screw it” and just go on with what FEELS right for me is what’s best to do. You only get one shot at it, so why not, right? Take it easy brother 🤙 absolutely fantastic thoughts! I love the mix of philosophy you’ve been sprinkling in with the actual training footage.
Thanks for sharing. I'm a 30 year old runner who has also spent the last 5 years in that same vicious cycle of injury, recovery, and overenthusiastic training. The injuries keep getting more complex and I don't have much to show for it. Not sure what's next for me, but I will definitely keep this video in mind for guidance.
Excellent, your words mirrored my experience during the past 4 years, the past 11 months I've been literally applying the same wisdom, seeing amazing gains and feeling better too.
That is whats happening to me in bjj, everytime i get back to do It i allways end up getting some kind of injury. Maybe its time to stop trying it and look for others activities i can do in the long run. Thanks for the info!!!
I've been reaping this benefit recently. Earlier would have been good, but I'm glad I'm here now. Carrying a basketball and either a kettlebell or heavy club out the door with me in the morning and using them before I get home has increased my consistency. During barbell training I end sets not based on the max I can do that day, but instead based on how much I can recover from over the following 2 days.
I followed that same pattern. Still recovering from injuries. Thankfully, because of your channel and a few others, I feel like I'm back on the right path to healthy habits and good progress. Sometimes less is more and sustainability is the key.
Even at 35 I catch myself getting caught in the paralysis by analysis wheel, or wanting to train in a way that I know doesn’t fit my busy lifestyle - family, kids, shift work.. I appreciate all of your videos and honesty. From reading comments and looking inward, it’s clear your message is very relatable to many. Cheers!
Great simple video, man! Took me 37 years to come to this realization as well. I'm now training primarily focused on avoiding injury so that I can keep my consistency instead of instensity.
Yeah man. injuries suck in your late 30's. Nothing like being forced to take time off to make you realize how much you love the training process and just want to optimize for longevity.
It really is amazing how universal these concepts are. Utilizing this advice/mindset can set you up for success no matter what you're trying to accomplish.
The cycle you described is literally the cycle that i have experienced since, 2014 till now, i recently hurt my wrist lifting, anyway thank you for your work, you seem to make videos that help out mentally as well ! thanks to your work and Ben Patrick Knee over toes guy's , I have actual hope that at the age of 30 I will be able to make a return to parkour, and more. I used to tell people that i want to be 120 yr old hiking inclines, (i know 120 yrs is outlandish) but what i am saying is that an old age I want to be mobile and strong!
Im so grateful for your channel. I started calisthenics 4 or 5 months ago and the speed im improving for only training 3 days a week its incredible. Im in the best shape of my life, strict muscle up atchieved, can hold back lever for some seconds, wroking on stradle planche and handstand push ups atm.. couldnt be happier. I started thanks to your channel and a few others.. but yours made me stop putting excuses and actually start training.
Your words definitely resonant with me. I have re-prioritized somethings regarding my routine. One of the things higher on the priority list now is recovery days. I work around several injuries and I'm pushing 60, so it's more important than ever.
Kyle, I'm currently watching all of your videos and trying to watch in order. I came across your 3 years old video, it was about "high reps, size" etc. I made a comment below it few days before. But after watching this I totally understand your core idea and why you choose this path. I am 46 years old, I have a lots of experience on these topics as well. So, I totally agree with you right now. I love your unique style too. Keep it going. Respect.
Thanks, dude! I appreciate the views. Yeah my body feels much better with higher reps. When I lived heavy, I always felt like I was in a train wreck. I know people vary, so ultimately you just do what feels best, but this is what has worked really well for me.
Brilliant! I must admit, shamefully, that it's actually refreshing to know someone as intelligent as you have stumbled into similar setbacks in the quest for improving health. There was a time when I would beat myself up for this type of repeated behavior. Over time, it does seem to be self sabotage! There are methods to combat this. Excellent forward-thinking advice, Kyle! 💯🔥💪🏾
Totally. Dude it's crazy when I think back on it, and sometimes I literally think it was because my brain wasn't full formed 😂 Now it seems to obvious and clear to me that what I was doing was absolutely idiotic... but I guess that is what it means to be young and stupid 😆
Great advice! I applaud your honesty. I too trained hard and heavy putting 2-3 hours in the gym to only receive marginal gains with injuries along the way. Now I'm 52 years old and trying to find a place where my gains are positive and injuries are a thing of the past. Your videos and advice have helped me along my journey. Thank you!
I've been on your double pullups program, for 4 weeks, no days missed, after coming back from an injury. Started at 10 reps, just hit 17 reps yesterday. Consistency is key.
For about a couple months I've come to understand the importance of consistency but still found it hard to put into practice, this video was greatly made and helped me gain some space from my stuck mindset. Allowing consistency to elevate your goals and push you is one of the best things you can do.
I'm fast approaching 30 and I'm starting to realize I'm not quite as immortal as I thought I was. Had a two year gap from jiu-jitsu, went rolling last week and boy was I beat. Had a whole bunch of muscle and joint aches I didn't even know existed. As usual, Kyle's words ring true as ever. Thank you brother for all your content and the help you're giving people all over the globe.
Very well said!! 👏 For those who have never learned this on their own, this may be some of the best training advice you’ll ever get. For those that have experienced these truths, an excellent reminder!
I started gym after a couple years and injurys off. I am back, and its ground zero for change!, even the lightest weights are giving me huge improvements. Stay focused. Never slack.
This video hits hard! I bet everyone watching this can relate in some degree. It’s crazy that when I’m on that “Hamster Wheel” I’m losing my gains before I even start spinning this freaking wheel. Latest injury is Costochronditis. Doing Calisthenics, BJJ and working physically led me to obvious injuries. I noticed long time ago that my body reacts better when I’m not trying force things. When I played football ( soccer) the best games were when I did 2 or even 1 practice session in the week. Of course it depends how you prepared your body in the winter break when you have a lot of gym sessions and straightening. Listening to your body is more important than ego.
Spot on. Dude when I started BJJ I was obsessed and trained 5 days per week, with a few twice a days in there. With probably 5 months I had a torn LCL, popliteal ligament, and hamstring tendon, and my fingers were constable sore, my neck was jacked up, and I couldn't keep muscle on. As young men, it's SOOOO easy to scratch that itch as hard as you can, but man... it rarely turn out well.
After I tore my LCL I stopped going to formal BJJ classes and did privates with a brown belt for a trade for training. After he moved, I just casually role with some old judo and sanda friends. I made more of a shift back to stand up grappling and sanda, but look to get back into more formal BJJ. I think for sustainability, the key is to pick your partners and moderate your intensity. Ryan Hurst has some amazing things through bis Juyukai project about sustainable grappling. He's an absolute freaking beast on the mat.I got to train with him when he visited SD. He's top tier; former competitive Judoka in Japan and a BJJ brown belt. His whole system is grappling and longevity. @@CarlosGutierrez-eu9lz
@@Kboges thank you very much boges! I Will definetly look into Ryan work then. I really apreciate your effort and time spent replying my comment and It give me hope to continue my journey! You are the best
I can definitely identify with this from doing CrossFit / powerlifting from age 25 to 35. Pushing myself too hard always resulted in debilitating and counterproductive soreness, nagging joint issues, and lower back tweaks / injuries. I'll be 40 in a few months, and my training over the last few years has definitely been more focused on quality reps and reasonable progression over fast times or weight on the bar. Thanks for the solid reminder!
Yep, it was chasing barbell strength numbers that just wrecked me. I know several people I used to train with who continued on and many have had surgeries and pretty severe injuries; stuff that is going to impact their activity level in the 60's and beyond. I'm sold on the concept of sustainability.
@@Kboges I'm with you on sustainability for sure! One of my firefighter buddies who is big into CrossFit talks about all his injuries and trips to airrosti like they're badges of honor. I don't get it 😂
this hits home for me. I was recently realizing that even as a 29 y old, doing 2 sets a day of push pull legs was tiring me so much. I had to backdown do 1set a day to become more consistent. Thanks a lot Kyle!
This definitely rings true for me. Through my mid and late 30s I lifted 1-2 hours a day going heavy on everything. On the way home from the gym, I'd stop at Burger King and get a couple of burgers and a couple of orders of chicken strips. I'd eat that, then nap for a couple of hours. No cardio. I got big, 213 lb (35 lb over my current weight). I also got fat, sick and injured. Finally, when a strained pec that wouldn't heal and a hernia operation caused me to take a look at this, I realized my goals where highly questionable at best. Finally ended up dropping the gym and the desire to "get huge", started biking, and found my way to calisthenics. Sometimes the answers come when you start asking the right questions. Great video.
Yeah it's wild how when we look back on those pursuits its so blatantly obvious how counterproductive they were 😂 Honestly man, I like to keep this in mind because it's a lesson in how easy it is to get swept away and deluded by surface level goal that doesn't actually reflect a deeper goal. One of the things I learned is that, as mindful as I try to be about this stuff, it can be easy to let the big picture get away, and it takes a constant reminder that the big picture is what really matters.
After 2 years of a loose, but consistent workout regiment, I'm now focused on getting all major muscle groups some attention. After 50 I have to pace myself to avoid injuries that can put me out of action.
This time last year I was 30lbs heavier, deadlifting more and more each week (up to 550lbs) not caring about my health as long as I could add weight or a rep to every single exercise. My entire lifestyle and mental well-being was about the gym constantly trying to figure out how I could make even more progress whilst paradoxically putting myself through torture. Several injuries later and a lot of reversed progress over the past 12 months have completely changed my philosophy. I'm currently at around 80% of my old strength and as I approach "full fitness" again I wonder if I'm doing too little and have been battling the feelings of going all in again. I was feeling a little bad that I am doing "less" now, but your video reiterated to me that I don't need to be that guy anymore. I thank you for that.
As Seneca wrote, “If a man knows not to which port he sails, no wind is favorable.” Epic work once again sir. I’m currently recovering from hernia surgery. I also have been guilty of rep chasing. Now all I chase is the perfect reps. Regardless of numbers!
Listening to your videos, I do not only appreciate the content, but also the form; your speech is just so clear, straightforward and articulated. Great mind it seems✌️
Key points I got from this video: Be more targeted with training effort and use exercises that don't injure you prioritize form and technique (don't force reps/weight) build goals around consistency instead of outcomes
I like you man. No aggressiveness, no fanatic or provoking (just for the reason of being provoking) comments. Just a good guy with some positive masculinity.
Thanks man. I appreciate that. That’s exactly what I want this channel to be; a little corner of positivity and helpful information. I know it’s not for everyone, and that’s totally cool. As long as it’s useful for someone, I’m a happy man.
One really perfect and unbelievably powerful mechanism of speech is to really substitute "but" in the sentences for "and". Because it indicates an opposite, where none is given, it determines there to be only and mostly two options. 2:37 "Yes, sometimes you do have to be honest with yourself about your lack of effort and discipline and fix that, *but* if you have those things squirred away and you're still stuck, sometimes more effort isn't the answer..." and so on. "Yes, sometimes you do have to be honest with yourself about your lack of effort and discipline and fix that, *and* if you have those things squirred away and you're still stuck, sometimes more effort isn't the answer..." It's rarely we really need a "but" in sentences. It declares the statement before the word to be obsolete or not-concerning, somehow. Example: "Yes, I'm getting good grades, but it's really hard learning for that" It sounds like an opposite, like the payoff isn't in balance with the effort. We are used to utilise the word in that way. What we actually mean, but doesn't get through, is this: "Yes, I'm getting good grades and it's really hard learning for that" No opposite there and nothing to clarify. It's hard getting the good grades. That's it. Doesn't matter if one knows better in that example. Our subconcious psychology doesn't work that way and only knows two to three options: Fight, flight, play dead. So either yes, no, maybe. And "but" triggers a yes or no or maybe-thought-process, if used incorrectly while there are a plethora of options :)
I can resonate with this. Injury prevention is absolutely essential and should be everyone’s priority. The downstream effect of the consistency is so beneficial. Take more days off. Diversify your training and simplify your workouts (and diet). Less stress and more sleep; with consistency will get the best results.
Your message hit home for me as only today after decades of Protein Superiority owned me that led to nothing. Time to make some changes and experiment with a different mindset.
Man, I've been struggling with finishing my diet of late. I've been pushing things way too hard on the exercise front, and this video reminded me of that.
Like many others - This is the exact situation I feel I've been in the past couple years. I appreciate the short videos you put out and this reminder to be conscious about the efforts I put into training!
Daily exercise is truly so good. I been doing it consistently for 2 weeks now. When i did 250 squads i couldnt walk for 4 days almost and was in constant pain but now i do 90 per day which makes 360 in 4 but i can live normally and even bike like 100+km per week whilst still doing the daily 30 x3 sets. I am even addjng 1 to each set every week today i will go for 32 and plan on adding till i am at 100. I know it will take a very long time till i get there but i feel much better whilst biking dont have as much pain as i used to while i biked that same amount before and this is just in 2 weeks. I also do pushups and crunches and i dont feel much of a difference in my body yet but i do more than i used to do weekly before when i overworked myself for one day and took a break for a week.
Thanks for sharing your personal experience. It was really helpful and needed to balance out the constant and mindless grind that other channels, who don't care much for longevity, usually preach.
Love your videos could you describe how to build a pull up stand like yours for a yard workout station that would be long lasting and worry free.. What you have looks excellent
It makes perfect sense bro , I m so glad you brought this up.... In the analogy of effort and gains it's pretty simple but in many other aspects of life I get told by friends just to chill out and everything will work for something will work out.... I want you to give it all I have got to make @000% out of life and I want to choose strategies that are the biggest bang for my buck BECAUSE I know what I m capable of and I want to squeeze it all out of life....😅
This is exactly what I’ve been going through. I agree with you 100%. Also if you’re learning on your own it’s easy to get tricked into programs/goals that are for people using peds which will injure you.
Thanks bogeyman. Been doing your routine for 6 weeks now and am having fun with it. Did my first pull up the other day which was cool. I like the simplicity and that it leaves enough time for me to fit in some cardio most days. Works well with being a new dad as well!
Well said , “tired of exchanging injuries for gains”. It takes a long time to figure that out but when you do it is well worth the wait. You then realize gains still come just not at the cost you feel you needed it to be in the past.
100% it took me soooo long to make that realization and no exaggeration, when I did, it felt like i finally unlocked to key to everything I wanted out of fitness.
Thank you, yes, I do feel like all I ever am is…injured! For me, it’s not just about choosing exercises that won’t injure me, it’s about going really slow with those exercises.
"Sometimes more effort isn't the answer (or a stronger breeze) you just need to place your sail in the right position, when you line those two up you get effortless motion toward your destination." K Boges Wise
Agreed! I love fundamental concepts that transcend domains. In my opinion, that's an indication you are tapping into something true on a deeper level. Thank you, kyoshiro.
What boss did:
1. Be more targeted with effort
2. Do exercises that did not injure vs the ones that had already repeatedly injure
3. Focus on form and technique vs forcing to add reps or weight every session
4. Build goals around consistency vs outcomes
Basically physiological hygiene.
Perfect summary 🙏
Thank you
Screenshotted this 👍🏻
@@KbogesThis video's content is really life changing🎉. It's like it was made personally for me.
I was constantly having wrist pain, and had to stop doing push ups for month's.
But now i replace my pushing movement to DIP's and parallel bar push ups. And enoying training ever after 🙏⭐.
“Sometimes you don’t need a stronger breeze, but need to adjust your sail”. Great words of wisdom as usual
🙏
Kboges is a warrior monk and always has been 😤
Sometimes you neither need a stronger wind nor need to row harder, you just need to adjust your sail according to wind.
Bro whenever I start from deadhangs I can't do a single rep of pullups and when I start pullup from active hang I can do 2-3 reps
Rich DeVos of Amway Corporation created a speech known as the “Four Winds.” Very insightful about life. Nice chat. So are you between 45-50? Thanks. 69 here. One more point. Even though you had all the theory and education, you were still stuck in the old paradigm. It’s a crazy thing to see new gyms pop up and people continue feeding the beast of pain and physiotherapy. Oh well.
"Build goals around consistency instead of outcomes." Perfectly said!
Yeah that was a game changer for me. I thought “if I could train for 6 months straight without getting hurt, things would probably work out well. And it turns out it was right.
Definitely gotta write this one down
I really like this philosophy
@@MyNameIsNotCraig that quote just described 90% of all philosophy lol
Nowadays everything's about results, high productivity, setting ourselves like machines.
"physiological hygiene" - I've never heard of that term but that perfectly describes what i'm after. Thank you for finding the perfect words!
Glad it connected with you!🙏💪
Agreed trade mark that term
@@therealhossrootthis is the problem with our society. all you all see is potential profit
Consistency will never betray you.
I love that. Spot on.
Well I have been stuck at around 280 lbs and I am very consistent.
@@MeadeFatLoss You're either lying to yourself or are being consistent in the wrong metrics.
@@graysonstephens it's mostly water retention
I’m 16 years old, and I’m happy I found you, but I wish I found you sooner.
You give simple, easy to understand, and straight to the point advice.
You are literally going to probably have me as one of your subscribers for a very long time because I have many goals to become physically fit…and you are the perfect person to help me and others get to our goals.
Thank you.
Very lucky to find this wisdom at 16! Take it all in
@@emoneyphoto 100
Felt this one. Spent my 20’s on a constant cycle of back injuries doing the exercises/lifts I was “supposed” to do. Switched to this style of training in my last two years and have been injury free and stronger. Thanks for the constant flow of awesome info.
Yep! The idea of not doing the exercises that were wrecking me was so foreign at the time and it was really strange to let them go at first, but doing so was absolutely key to me moving forward with my health and fitness goals.
I’m currently trying to rehab a back injury and have for the past 2 years. What exercises did you avoid and what did you switch to? Of course I know everyone is different just looking for input
Guys... I'm 50 years old and I do only calisthenics... I look like a bodybuilder... big and strong and my workouts are always joy to me because I never train to failure... you simply don't need.... even as an advanced athlete.... training to failure has its place and useful but you DON'T NEED!!!... I never turn my workouts into cortisol bath, CNS frying, injury prone, hormone disrupting all pain stress sessions... I do pull ups dips and push ups of all kind... perfect reps 3 x 12 is all you need.... No matter what you do you will grow... it's not you will grow or not... it's how easily and happy smart way you keep your CONSISTENCY... it's a life long game, so please don't hurt your body, your mind and your health....
well said! I love this message, brother. Thank you for sharing your wisdom!
How many days a week do you train if I may ask
@@ronald7482 I'm writing this for all lost souls in the universe of volume, intensity and frequency... As a calisthenics athlete and an occasional weightlifter training for over 4 decades, I will give you the most important tips that, unfortunately, many people, especially the young dudes, NEED TO learn from trial and error suffering pain, regret and loss of health/injury...
Calisthenics is all about increasing reps and doing a harder variation...
First, you need to decide what you want. If you want to have a decent muscular good looking and reasonably strong body, calisthenics is all you need. Push ups, dips, pull ups and rows have the perfect intensity tailored by God to build your body... DO NOT doubt it.
Form is everything.... do every rep in nearly perfect form... eccentric/concentric full ROM slow reps (not too slow... time under tension TUT is bs... just do your reps in good form with full range of motion)
You CANNOT build your chest without Push ups... no matter how strong you are, always add regular push ups to your routine...
You never need to train to failure... training to failure comes with a lot of costs, if you want to have an all around healthy young body, (hormones, CNS, brain, joints etc) never train to failure...
Do your exercises as 3 sets... reps should be equal in all 3 sets... if your max Dips is 20 perfect reps, DO NOT ever do 20 reps in a single set... instead, do 3 sets of 12 with 1 min rest between sets... this will KEEP your capacity to do 20 reps while keeping you fresh and healthy... You don't need to run a marathon to be able to run a marathon... Never test your endurance or strength... you simply don't need... increase your reps like 13 - 12 - 12... and then 13 - 13 - 12... slowly...
Over time add harder variation... don't do a lot of volume...you dont need...
If you can do 3 x 15 with 1 min rest between sets, definitely KNOW your max is over 30 in a single set...
Do 3 full body sessions a week... A lot of people will oppose this, HOWEVER, I will write again... Do 3 full body workouts a week... your body is a whole unit and muscles are the fastest recovering parts of this system... your brain, CNS, internal organs, joints etc also NEED OFF DAYS...
Your workouts should be fun... do not exhaust yourself... you can rest 5 min between exercises but always rest 1 min between sets... if you rest more, this means you are training to failure style which will lead to a lot of issues including overtraining...
CONSISTENCY and PROGRESSIVE OVERLOAD are what matters... over time slowly add reps to your sets (don't go over 12 or 15 reps... there is diminishing return... if you can do 3 x 12, KNOW that you get 95 percent of everything that exercise can give you...
If you do your reps in perfect form, know that you are very strong... you can add weight to your exercise and BE READY to get surprised that your reps even almost don't drop down... (this effect is caused by perfect reps... so do your reps in perfect form...
That's it... good luck and always have fun...
@@ronald7482I'm writing this for all lost souls in the universe of volume, intensity and frequency....
As an advanced calisthenics athlete training over 4 decades, I will share my tips, unfortunately, most guys, especially young dudes, tend to learn the hard way by suffering pain, regrets and health issues...
Basic calisthenics exercises are all you need to build strong muscular body... (I'm 90 kg 200 lbs)... push ups, dips, pull ups and rows have perfect intensity to build muscle tailored by God... So Do not DOUBT calisthenics...
Form is everything... Do your reps in perfect form. Slow controlled eccentric/concentric full ROM all the way up and all the way down reps... (not too slow... TUT time under tension is BS... just do your reps in good form)
NEVER train to failure... training to failure comes with a lot of costs including overtraining, hormone disruption, health issues, joint issues etc...You don't need to train to failure to build muscle...
Do every exercise 3 sets with min rest between sets...if your max dips is 20 reps, never ever do 20 reps in a single set.. instead, do 3 sets of 12 reps with 1 min rest... this will keep your capacity to do 20 reps without any adverse effects of training to failure... you will be fresh and healthy and happy...
Keep your reps even... and slowly progress... do 11-10-10... and then 11-11-10... don't go over 12 or 15 reps...there is diminishing return... if you can do an exercise 3 x 12, KNOW that you get 95 percent of everything that exercise can give you....
Slowly add harder variations.. never quit regular push ups... no matter how strong you are, YOU CANNOT BUILD YOUR CHEST WITHOUT PUSH UPS... so do your 3 x 12 regular push ups...
If your reps are in slow good form, Be ready to get surprised that when you add weight to your exercises, your reps even almost do not drop down... this is the effect of doing your reps in slow good form... So do your reps in good form and embrace the strength it gives... (You don't need to add weight to your exercises...I simply don't)
Do 3 full body sessions...Most guys will oppose this... again I write.. Do 3 full body sessions a week... Your body is a whole unit... not a puzzle pieces of muscle groups/body parts... your brain, hormones, internal organs CNS, joints etc.. all NEED OFF DAYS... Whatever Split you do, you will grow... that's why Split Tribes fight each other for decades... they all work... BUT... if you want to grow your muscles in a healthy, happy, easy, consistent way without breaking/quitting/overtraining/crashing... Do 3 full body workouts a week...
@@ronald7482I'm writing this for all lost souls in the universe of volume, intensity and frequency....
As an advanced calisthenics athlete training over 4 decades, I will share my tips, unfortunately, most guys, especially young dudes, tend to learn the hard way by suffering pain, regrets and health issues...
Basic calisthenics exercises are all you need to build strong muscular body... (I'm 90 kg 200 lbs)... push ups, dips, pull ups and rows have perfect intensity to build muscle tailored by God... So Do not DOUBT calisthenics...
Form is everything... Do your reps in perfect form. Slow controlled eccentric/concentric full ROM all the way up and all the way down reps... (not too slow... TUT time under tension is BS... just do your reps in good form)
NEVER train to failure... training to failure comes with a lot of costs including overtraining, hormone disruption, health issues, joint issues etc...You don't need to train to failure to build muscle...
Do every exercise 3 sets with 1 min rest between sets...if your max dips is 20 reps, never ever do 20 reps in a single set.. instead, do 3 sets of 12 reps with 1 min rest... this will keep your capacity to do 20 reps without any adverse effects of training to failure... you will be fresh and healthy and happy...
Keep your reps even... and slowly progress... do 11-10-10... and then 11-11-10... don't go over 12 or 15 reps...there is diminishing return... if you can do an exercise 3 x 12, KNOW that you get 95 percent of everything that exercise can give you....
Slowly add harder variations.. never quit regular push ups... no matter how strong you are, YOU CANNOT BUILD YOUR CHEST WITHOUT PUSH UPS... so do your 3 x 12 regular push ups...
If your reps are in slow good form, Be ready to get surprised that when you add weight to your exercises, your reps even almost do not drop down... this is the effect of doing your reps in slow good form... So do your reps in good form and embrace the strength it gives... (You don't need to add weight to your exercises...I simply don't)
Do 3 full body sessions...Most guys will oppose this... again I write.. Do 3 full body sessions a week... Your body is a whole unit... not a puzzle pieces of muscle groups/body parts... your brain, hormones, internal organs CNS, joints etc.. all NEED OFF DAYS... Whatever Split you do, you will grow... that's why Split Tribes fight each other for decades... they all work... BUT... if you want to grow your muscles in a healthy, happy, easy, consistent way without breaking/quitting/overtraining/crashing... Do 3 full body workouts a week...
This is exactly my story! Tried to be a calisthenics athlete for about 6 years. Ended up with multiple injuries and hardly any progress from where i started. Took me 6 years to realise it aint gonna happen! The last 3 years ive just been doing minimalist bodyweight training for general health and fitness and ive been injury free the whole time. Im also looking and feeling better than i have done for over a decade
Yeah 100% when you are into training it’s so easy for your enthusiasm to outpace your recovery. Coming to terms with that is huge for progress.
I want to progress in body weight but I just going through the same exercises and I feel OK but can't hand stand or muscle up. I wonder whats the point other than the health benefits
Probably why Mike Tyson done so much body weight stuff, still looked like a beast.
@@leejohnson197733 Personally, muscle looks like a waste of time to me. It looks like it strongly encourages the use of momentum and changes which muscle groups you're using between each rep, which blows time-under-tension out of the water a bit (apparently TUT is somewhat important). Hand-stand looks perfectly do-able (plenty of video guides to it) but again not something I'm drawn to. Just basic strength training for me but gl with your goals :).
Cant miss a K boges video. Clicked the notification at once.
fr
Same here. 👍👊
Thank you! I appreciate that!
😁
Cringe
This is the best video you’ve put out to the community… in a world where everyone’s pushing and pulling to get super huge, to lift heavier, to spend more time in the gym - I continue to press forward with calisthenics and gymnastics training, optimizing longevity… to spend as much time as I can outside by the water and in the sun.
Keep it up!
I appreciate that so much!
That's exactly it; I'm so far past the point about worrying about being as huge as I can, and I'm much more focused on being healthy and capable so that I can be there for my family for as long as I can... and enjoying the journey. 🙏
Work has been busy and most weeks I'm working 6 days and sometimes 7 and currently i'm in the biggest slump with my training and overall fitness. It's been 2 months since i last trained and did my usual daily walking routine and guilt is there because i was very consistent for a good amount of time and now i've taken a pre big step backwards. This video's come at a very good time for me to steer me back into the right direction so thank you Kyle!
I feel like this is just great advice for life in general and can even be applied to something like learning how to give and receive love while maintaining healthy boundaries. Rather than forcing yourself to open up which can lead to a vicious cycle of being dissatisfied or hurt, which builds trust issues, put the effort that you put into being receptive towards listening to your own needs and inner cues. Idk if that resonates with anyone but I was just reading about this and it did with me. Cheers
I'm coming up on 66 and am in the best shape I've been in for some time, simply because I throttled back to a moderate level of work versus that cycle of over doing it until injury, then back sliding into worse shape.
Doing 75-80% continuously will pay off better than 110% until you crash.
"JUMP OFF THE HAMSTER WHEEL " This one singular quote speaks volumes!! Going from the ever popular " bro split" to now 2 full body workouts spread over 8 days has put my mind/body in the best shape i can be. YET ANOTHER TIGHT/ TRUE VIDEO
Yeah the hamster wheel is a real thing that we can get stuck on and it’s harder to get off than it is to keep going, so well done on making the right move brother!
How do you mean two full body days.
Do you mean you work full body on Monday,rest and again for example Thursday full body rest?
Sounds like 1 day full body workout, rest for 3 days then repeat to me
@mr.hoppelelefant2350 I used to to 3 days a week full body workouts no hard weights but I felt supper good and I always preferred not to complicate and to simplify my workouts and that simple split was way to go.
I would get irritated fast If I did bro splits or push pull in the past...full body was perfect for me
@@mr.hoppelelefant2350 CORRECT, MORE/ LESS, none lifting days i run...
Hell yeah man, you've helped me break this same cycle. I'm doing 5 hard sets a day, push/pull/squat, one movement a day. I don't count reps, just try to make them as clean as possible. My motto is from you "consistency beats complexity". Thank you so much for the videos, greetings from Finland.
Well done! I couldn’t agree more. Consistency is KING!
can you explain your workout routine in more depth, and have you seen results?
@@crxshfiiwatch "An even simpler way to train?" from Kboges. I do 5 hard sets a day, every day. Pushups on day 1, pullups on day 2 and squats on day 3. Repeat. If I feel weak I do an easier day. I do different variations to keep things interesting and sometimes I add kettlebell swings and presses when I have the time.
My numbers have gone up, I have visible abs for the first time at 36 years old and my body feels great. Just focus on keeping your form as good as you can and go until your form breaks down. My plan is to do this every day for 2024 before even thinking about switching things up.
Hope this helps!
@@villeharju2207So are you doing different variations in those 5 hard sets or one variation per day?
I have also switched up my training quite a bit, following Kborges advice. Though I do full body thrice a week. One push, pull and legs exercise, max 2-3 sets.
I’m enjoying this training style and it’s very time efficient as well.
@@adityanilangekar1166 One variation a day. Today I did diamond push ups, sometimes I do them on yoga blocks to get a bigger stretch, sometimes I elevate my feet or do paused reps to make them suck extra hard. I'm planning to buy a weight vest in a couple of months to get even more variation.
Your training sounds good, let's both become masters consistency and technique, good things will come!
Hey man, I am a 23 year old calisthenics guy, huge fan of your channel and this video just hits the nail in the spot. I have been obsessive with everything I am passionate about for years and I would always go through the same cycle, grind my ass off, get burnt out after 3-4 months and quit. I repeated this cycle for many years in calisthenics and all of the things I love, I developed many wrist pains while trying to improve my handstand strength as well.
After watching your channel you helped me learn what life was telling me all along: Sometimes less is more, resting is sometimes more important than actually grinding your ass off, sustainability is more important than just excessive effort that always leads to quitting and burning out.
Thank you so much man for your videos.
I’ve been injured for 2 years. Because of exercising whilst still only partially healed. This is the best advice ever. I’m now going slow and gentle on the body. Thanks, K Boges. Every word here is gold.
Ahh I hope you fully recover and can get back to a sustainable approach. Keep me posted.
The workout style you promote here has changed the way I train just as much as Arnold's book when I was a teenager. Can't thank you enough. Been doing it for a few months now. Love training more days a week for less time and just repeating the basics over and over. I throw in kettlebells too, but that's the fun of it just doing the basics over and over with slight variations has helped my kettlebell reps as well.
Great video! I’m 55 and can absolutely attest to the injury/recovery cycle of lifting. I too have prioritized & empathized form & full range of motion over ego lifts.
Old and seasoned I can relate to this self-sabotage training pattern. Chasing outcomes in lieu of health, trying to out-train some bad habits, and a few times just giving up completely are part of my journey. It wasn't until I could no longer train for a long period due to a cancer surgery and treatment that I changed my attitude and philosophy on strength training. I am now grateful that I "get to strength train" and I will never take that privilege for granted again. Train smart, stay consistent and make sure you fully understand the stress-recovery-adaptation process and how it is the key to your strength journey.
New to your channel. In my 50's, trained on and off most of my adult life. Made every mistake there is to make. I can say categorically that you speak from a depth of experience. Subscribed.
My rule #1: Get to the gym. Rule#2: Do not injure yourself. Rule #3 Get to the gym. I'm 63 and just got back from the gym.
A little inside look at our boy Boges. Even our mentors can deal with set backs. Let this be a reminder for us all to continue striving towards achieving the fitness goals we’ve always known we could attain.
🙏
man i been watching you for prolly well over a year now and im still impressed with how clean ur form is
Thank you! I'm still working on it and I still have a long way to go, but I love trying to master the basics.
New subscriber here. I am 29yo this month. I'm struggling with university exams and with my workout routine. I have been doing the classic bb gym workout for years, lift weights, bench press, squat and so on... After the pandemic, I bought some stuff for my home gym but feel stuck on same exercises. No gains, no motivation, a sense of unsatisfactory, a desire to go to basics. Now I'm starting to take care of my mental health and trying to take things easier. And starting to do daily basic calistenics workout, push ups, pull ups, squats, lunges, stretching. No more. Focusing on the basic in workout and life.
Thanks for the video.
Good to hear. Keep it simple, keep it consistent, and everything will fall into your place. It's amazing how a simple exercise routine can help you both physically and mentally. Just focus on the practice and before you know it, you will have a trail of positive experience in your wake.
Good luck on your exams, and happy birthday.
This is great. Discovered your channel recently, your straightforward, no BS outlook is refreshing.
I appreciate that! Thanks for the support!
I know everyone in the gym knows my routine pull ups, dips, push ups, and squats all body weight 5 rounds. I've had repetitive stress issue in the past from always trying to eke out my max. But at 58 I've learned ,I always stop shy of about 2-3 reps in the tank, mobility drills on "days off".This has kept me injury free and consistent. Listening to you reinforces that, thank you for the motivation sir !!!
Love it, you're crushing it! You're 30 is my 40 but as long as we learn it's worth it. You look great dude, and that pull up form is pristine! All the best in 2024
Exactly man, it's all just about the journey and learning a long the way.
Thank you for the kind words, brother! Best to you as well! 🙏
Im turning 31 and had three separate injuries last year as I did too much too soon every time. This video was a god sent and will now start a slow and steady journey into building the physiological hygiene as you rightly put :)
I thought you were speaking about me! I destroy myself pursuing the called strength standards. Your path is now my way.
Ah man I'm so glad this connected. Enjoy the journey, Sergio. Feel free to email me if you ever have any questions.
The ideology behind this video is bigger, this is beautiful. I needed this. I’ve, often times, found myself lacking ground for me to grow upon. Struggling with giving myself the patience that I freely gift to others. Which cause me to be stay stuck in this never ending cycle of growth and burning out. Where does the sky start if there is no ground to show how far you’ve come? It seems I owe myself a gift. Thank you.
This is exactly what Ive been struggling with since the beginning of 2023. Im 17 and started consistently working out since then, but I keep doing it to such an extreme thatikeep injuring myself. This is my 2nd time doing this, and idk why but its like part of me FEELS like i must do everything in mypower and ability to achieve my fitness goals. Thank you for this video man, this video has saved me potentially years of setbacks. Its gonna be tough getting throughit (I have an issue with going all out, regardless of whether im in pain or not), but I know its possible
I love these stories where a man gains wisdom and applies it as they live. It’s what life is ALL about. Beautiful story brother , thanks for sharing with us.
i started watching you at the time when i couldn't even do a pull up or dips,now i can bang around 10pullups and 20+ dips
thanks alot for sharing a lot of valuable knowledge
My gosh, brother! This is freaking awesome! Well done, my friend. Keep at it and keep me posted on your progress.
I can definitely relate as 44 yr old I gave up gyms for a lotta reasons and working out at home with body weight has been the best investment I’ve ever made on time money joints effort etc…..👏🏽
I commend this man great work man very motivational !
i'm 25 and want to lose weight and get in shape this year more than ever, been completely sober the last several days on top of eating less/healthier food. thank you for these videos, you get straight to the point and give great advice that a younger person like myself can apply and hopefully avoid getting stuck in bad cycles. so again, thank you man!
Dude that is awesome. Quitting drinking and eating healthy/real food are game changers. It’s hard to overstate what these can do for your health and physique. Keep at it bro and keep me posted on your progress. Next time we chat, I would love to hear about how you are crushing your health and fitness goals.
Video opens with absolutely pristine chest to bar pullups. Respect.
Thanks, Thomas! That's something I've been working on for a while.
This gem really hits close to home for me. Currently on yet another one of those injury recovery cycles that have become way too customary for me.
This video is absolutely legendary. This exemplifies the philosophy of Wu-Wei! I think personally, I’ve been struggling with where I want to go and I’ve been forcing things that I feel I should do but I don’t want to actually do. I know my heart lies in certain places and I feel like getting out of my own way is the answer and just having the ability to say, “ah screw it” and just go on with what FEELS right for me is what’s best to do. You only get one shot at it, so why not, right?
Take it easy brother 🤙 absolutely fantastic thoughts! I love the mix of philosophy you’ve been sprinkling in with the actual training footage.
“…to build goals around consistency instead of outcomes…” Game-changing concept for me, honestly. Thanks for sharing, man. You’re helping people 👍🏾
So happy to hear it helped! Thank you for the kind words!
Absolutely brilliant and yet so very simple.
Thank you! I’m happy you enjoyed🙏
Thanks for sharing. I'm a 30 year old runner who has also spent the last 5 years in that same vicious cycle of injury, recovery, and overenthusiastic training. The injuries keep getting more complex and I don't have much to show for it. Not sure what's next for me, but I will definitely keep this video in mind for guidance.
Excellent, your words mirrored my experience during the past 4 years, the past 11 months I've been literally applying the same wisdom, seeing amazing gains and feeling better too.
That is whats happening to me in bjj, everytime i get back to do It i allways end up getting some kind of injury. Maybe its time to stop trying it and look for others activities i can do in the long run. Thanks for the info!!!
I've been reaping this benefit recently. Earlier would have been good, but I'm glad I'm here now. Carrying a basketball and either a kettlebell or heavy club out the door with me in the morning and using them before I get home has increased my consistency. During barbell training I end sets not based on the max I can do that day, but instead based on how much I can recover from over the following 2 days.
Wiser and older, I figured a lot of this out, but you did it a lot sooner.
This really insures your credibility!
I followed that same pattern. Still recovering from injuries. Thankfully, because of your channel and a few others, I feel like I'm back on the right path to healthy habits and good progress. Sometimes less is more and sustainability is the key.
That’s good to hear! Yeah making the changes can be tough, even when they are for the best. But the payoff is huge.
Subscribed. The truth rings a pleasing tone. Pearls of wisdom mate. 65 yo. I train intuitively. Rule #1 Listen to your body. Rule #2 Read Rule # 1.
Same age mate. Completely agree. Intuitively- founded on consistency-as I am learning from KBOGES videos.
Even at 35 I catch myself getting caught in the paralysis by analysis wheel, or wanting to train in a way that I know doesn’t fit my busy lifestyle - family, kids, shift work.. I appreciate all of your videos and honesty. From reading comments and looking inward, it’s clear your message is very relatable to many. Cheers!
Yeah, i feel you on that. It's something to constantly remember.
Thank you, brother!
This one hit deep and relates to many facets of my life. Great words, brother!
Great simple video, man! Took me 37 years to come to this realization as well. I'm now training primarily focused on avoiding injury so that I can keep my consistency instead of instensity.
Yeah man. injuries suck in your late 30's. Nothing like being forced to take time off to make you realize how much you love the training process and just want to optimize for longevity.
It really is amazing how universal these concepts are. Utilizing this advice/mindset can set you up for success no matter what you're trying to accomplish.
The cycle you described is literally the cycle that i have experienced since, 2014 till now, i recently hurt my wrist lifting, anyway thank you for your work, you seem to make videos that help out mentally as well ! thanks to your work and Ben Patrick Knee over toes guy's , I have actual hope that at the age of 30 I will be able to make a return to parkour, and more. I used to tell people that i want to be 120 yr old hiking inclines, (i know 120 yrs is outlandish) but what i am saying is that an old age I want to be mobile and strong!
Im so grateful for your channel. I started calisthenics 4 or 5 months ago and the speed im improving for only training 3 days a week its incredible. Im in the best shape of my life, strict muscle up atchieved, can hold back lever for some seconds, wroking on stradle planche and handstand push ups atm.. couldnt be happier.
I started thanks to your channel and a few others.. but yours made me stop putting excuses and actually start training.
Your words definitely resonant with me. I have re-prioritized somethings regarding my routine. One of the things higher on the priority list now is recovery days. I work around several injuries and I'm pushing 60, so it's more important than ever.
I always love how smooth and controlled the workouts are, just so satisfying!
Kyle, I'm currently watching all of your videos and trying to watch in order. I came across your 3 years old video, it was about "high reps, size" etc. I made a comment below it few days before. But after watching this I totally understand your core idea and why you choose this path. I am 46 years old, I have a lots of experience on these topics as well. So, I totally agree with you right now. I love your unique style too. Keep it going. Respect.
Thanks, dude! I appreciate the views. Yeah my body feels much better with higher reps. When I lived heavy, I always felt like I was in a train wreck. I know people vary, so ultimately you just do what feels best, but this is what has worked really well for me.
Brilliant!
I must admit, shamefully, that it's actually refreshing to know someone as intelligent as you have stumbled into similar setbacks in the quest for improving health.
There was a time when I would beat myself up for this type of repeated behavior.
Over time, it does seem to be self sabotage! There are methods to combat this.
Excellent forward-thinking advice, Kyle! 💯🔥💪🏾
Totally. Dude it's crazy when I think back on it, and sometimes I literally think it was because my brain wasn't full formed 😂 Now it seems to obvious and clear to me that what I was doing was absolutely idiotic... but I guess that is what it means to be young and stupid 😆
Great advice! I applaud your honesty. I too trained hard and heavy putting 2-3 hours in the gym to only receive marginal gains with injuries along the way. Now I'm 52 years old and trying to find a place where my gains are positive and injuries are a thing of the past. Your videos and advice have helped me along my journey. Thank you!
I've been on your double pullups program, for 4 weeks, no days missed, after coming back from an injury. Started at 10 reps, just hit 17 reps yesterday. Consistency is key.
For about a couple months I've come to understand the importance of consistency but still found it hard to put into practice, this video was greatly made and helped me gain some space from my stuck mindset. Allowing consistency to elevate your goals and push you is one of the best things you can do.
I'm fast approaching 30 and I'm starting to realize I'm not quite as immortal as I thought I was. Had a two year gap from jiu-jitsu, went rolling last week and boy was I beat. Had a whole bunch of muscle and joint aches I didn't even know existed. As usual, Kyle's words ring true as ever. Thank you brother for all your content and the help you're giving people all over the globe.
“Sometimes, the harder you chase after something, the more likely you are to trip over your own feet.” Content resonated with me. ❤ Thanks K. Boges
I'm happy it connected with you, brother! Thank you.
Very well said!! 👏
For those who have never learned this on their own, this may be some of the best training advice you’ll ever get. For those that have experienced these truths, an excellent reminder!
I started gym after a couple years and injurys off. I am back, and its ground zero for change!, even the lightest weights are giving me huge improvements. Stay focused. Never slack.
This video hits hard! I bet everyone watching this can relate in some degree. It’s crazy that when I’m on that “Hamster Wheel” I’m losing my gains before I even start spinning this freaking wheel. Latest injury is Costochronditis. Doing Calisthenics, BJJ and working physically led me to obvious injuries. I noticed long time ago that my body reacts better when I’m not trying force things. When I played football ( soccer) the best games were when I did 2 or even 1 practice session in the week. Of course it depends how you prepared your body in the winter break when you have a lot of gym sessions and straightening. Listening to your body is more important than ego.
Spot on. Dude when I started BJJ I was obsessed and trained 5 days per week, with a few twice a days in there. With probably 5 months I had a torn LCL, popliteal ligament, and hamstring tendon, and my fingers were constable sore, my neck was jacked up, and I couldn't keep muscle on. As young men, it's SOOOO easy to scratch that itch as hard as you can, but man... it rarely turn out well.
@@Kbogeshello! Do you still manage to do bjj without consequences to tour overall health? I really apreciate your opinion on the matter!
After I tore my LCL I stopped going to formal BJJ classes and did privates with a brown belt for a trade for training. After he moved, I just casually role with some old judo and sanda friends. I made more of a shift back to stand up grappling and sanda, but look to get back into more formal BJJ. I think for sustainability, the key is to pick your partners and moderate your intensity. Ryan Hurst has some amazing things through bis Juyukai project about sustainable grappling. He's an absolute freaking beast on the mat.I got to train with him when he visited SD. He's top tier; former competitive Judoka in Japan and a BJJ brown belt. His whole system is grappling and longevity. @@CarlosGutierrez-eu9lz
@@Kboges thank you very much boges! I Will definetly look into Ryan work then. I really apreciate your effort and time spent replying my comment and It give me hope to continue my journey! You are the best
I can definitely identify with this from doing CrossFit / powerlifting from age 25 to 35. Pushing myself too hard always resulted in debilitating and counterproductive soreness, nagging joint issues, and lower back tweaks / injuries. I'll be 40 in a few months, and my training over the last few years has definitely been more focused on quality reps and reasonable progression over fast times or weight on the bar. Thanks for the solid reminder!
Yep, it was chasing barbell strength numbers that just wrecked me. I know several people I used to train with who continued on and many have had surgeries and pretty severe injuries; stuff that is going to impact their activity level in the 60's and beyond. I'm sold on the concept of sustainability.
@@Kboges I'm with you on sustainability for sure! One of my firefighter buddies who is big into CrossFit talks about all his injuries and trips to airrosti like they're badges of honor. I don't get it 😂
this hits home for me. I was recently realizing that even as a 29 y old, doing 2 sets a day of push pull legs was tiring me so much. I had to backdown do 1set a day to become more consistent. Thanks a lot Kyle!
Well done. It takes discipline to do that but it will pay off!
This definitely rings true for me. Through my mid and late 30s I lifted 1-2 hours a day going heavy on everything. On the way home from the gym, I'd stop at Burger King and get a couple of burgers and a couple of orders of chicken strips. I'd eat that, then nap for a couple of hours. No cardio. I got big, 213 lb (35 lb over my current weight). I also got fat, sick and injured. Finally, when a strained pec that wouldn't heal and a hernia operation caused me to take a look at this, I realized my goals where highly questionable at best. Finally ended up dropping the gym and the desire to "get huge", started biking, and found my way to calisthenics. Sometimes the answers come when you start asking the right questions. Great video.
Yeah it's wild how when we look back on those pursuits its so blatantly obvious how counterproductive they were 😂 Honestly man, I like to keep this in mind because it's a lesson in how easy it is to get swept away and deluded by surface level goal that doesn't actually reflect a deeper goal. One of the things I learned is that, as mindful as I try to be about this stuff, it can be easy to let the big picture get away, and it takes a constant reminder that the big picture is what really matters.
After 2 years of a loose, but consistent workout regiment, I'm now focused on getting all major muscle groups some attention. After 50 I have to pace myself to avoid injuries that can put me out of action.
This time last year I was 30lbs heavier, deadlifting more and more each week (up to 550lbs) not caring about my health as long as I could add weight or a rep to every single exercise. My entire lifestyle and mental well-being was about the gym constantly trying to figure out how I could make even more progress whilst paradoxically putting myself through torture. Several injuries later and a lot of reversed progress over the past 12 months have completely changed my philosophy. I'm currently at around 80% of my old strength and as I approach "full fitness" again I wonder if I'm doing too little and have been battling the feelings of going all in again. I was feeling a little bad that I am doing "less" now, but your video reiterated to me that I don't need to be that guy anymore. I thank you for that.
As Seneca wrote, “If a man knows not to which port he sails, no wind is favorable.”
Epic work once again sir. I’m currently recovering from hernia surgery. I also have been guilty of rep chasing. Now all I chase is the perfect reps. Regardless of numbers!
That’s Ana amazing quote. Thank you for sharing that with me. 🙏
“Sometimes you don’t need a stronger breeze, you just need to place your sail in the right direction” 👊
🙏💪 🤜 🤛
Listening to your videos, I do not only appreciate the content, but also the form; your speech is just so clear, straightforward and articulated. Great mind it seems✌️
Wow, brother. That is exceptionally kind. Thank you for the positivity and support. 🙏
has been a life changing philosophy for me since watching your videos about 2 years ago and chewing on that cud for a long time
Key points I got from this video:
Be more targeted with training effort and use exercises that don't injure you
prioritize form and technique (don't force reps/weight)
build goals around consistency instead of outcomes
Exactly it!
I like you man. No aggressiveness, no fanatic or provoking (just for the reason of being provoking) comments. Just a good guy with some positive masculinity.
Thanks man. I appreciate that. That’s exactly what I want this channel to be; a little corner of positivity and helpful information. I know it’s not for everyone, and that’s totally cool. As long as it’s useful for someone, I’m a happy man.
@@Kboges It's working well.
the sailing analogy is spot on
Glad that one connected🙏
This video was delivered with divine timing. Thank you 🫡
One really perfect and unbelievably powerful mechanism of speech is to really substitute "but" in the sentences for "and".
Because it indicates an opposite, where none is given, it determines there to be only and mostly two options.
2:37
"Yes, sometimes you do have to be honest with yourself about your lack of effort and discipline and fix that,
*but* if you have those things squirred away and you're still stuck, sometimes more effort isn't the answer..." and so on.
"Yes, sometimes you do have to be honest with yourself about your lack of effort and discipline and fix that,
*and* if you have those things squirred away and you're still stuck, sometimes more effort isn't the answer..."
It's rarely we really need a "but" in sentences.
It declares the statement before the word to be obsolete or not-concerning, somehow.
Example:
"Yes, I'm getting good grades, but it's really hard learning for that"
It sounds like an opposite, like the payoff isn't in balance with the effort.
We are used to utilise the word in that way.
What we actually mean, but doesn't get through, is this:
"Yes, I'm getting good grades and it's really hard learning for that"
No opposite there and nothing to clarify. It's hard getting the good grades. That's it.
Doesn't matter if one knows better in that example. Our subconcious psychology doesn't work that way and only knows two to three options: Fight, flight, play dead.
So either yes, no, maybe.
And "but" triggers a yes or no or maybe-thought-process, if used incorrectly while there are a plethora of options :)
I can resonate with this.
Injury prevention is absolutely essential and should be everyone’s priority.
The downstream effect of the consistency is so beneficial.
Take more days off. Diversify your training and simplify your workouts (and diet). Less stress and more sleep; with consistency will get the best results.
Great to hear. Story of my life, train hard…injury. Recovery, train hard…injury. Repeat. Get fit then lose gains. Repeat
Your message hit home for me as only today after decades of Protein Superiority owned me that led to nothing. Time to make some changes and experiment with a different mindset.
Man, I've been struggling with finishing my diet of late. I've been pushing things way too hard on the exercise front, and this video reminded me of that.
Like many others - This is the exact situation I feel I've been in the past couple years. I appreciate the short videos you put out and this reminder to be conscious about the efforts I put into training!
Daily exercise is truly so good. I been doing it consistently for 2 weeks now. When i did 250 squads i couldnt walk for 4 days almost and was in constant pain but now i do 90 per day which makes 360 in 4 but i can live normally and even bike like 100+km per week whilst still doing the daily 30 x3 sets. I am even addjng 1 to each set every week today i will go for 32 and plan on adding till i am at 100. I know it will take a very long time till i get there but i feel much better whilst biking dont have as much pain as i used to while i biked that same amount before and this is just in 2 weeks. I also do pushups and crunches and i dont feel much of a difference in my body yet but i do more than i used to do weekly before when i overworked myself for one day and took a break for a week.
Thanks for sharing your personal experience. It was really helpful and needed to balance out the constant and mindless grind that other channels, who don't care much for longevity, usually preach.
I’m so glad to hear that! I don’t usually like talking about myself but I figured this would give some context to my approach.
Love your videos could you describe how to build a pull up stand like yours for a yard workout station that would be long lasting and worry free.. What you have looks excellent
This is exactly what I'm going through. Just needed to change gears. Thanks for the affirmation.
It makes perfect sense bro , I m so glad you brought this up.... In the analogy of effort and gains it's pretty simple but in many other aspects of life I get told by friends just to chill out and everything will work for something will work out.... I want you to give it all I have got to make @000% out of life and I want to choose strategies that are the biggest bang for my buck BECAUSE I know what I m capable of and I want to squeeze it all out of life....😅
Experience is the greatest teacher.
This is exactly what I’ve been going through. I agree with you 100%. Also if you’re learning on your own it’s easy to get tricked into programs/goals that are for people using peds which will injure you.
Thanks bogeyman. Been doing your routine for 6 weeks now and am having fun with it. Did my first pull up the other day which was cool. I like the simplicity and that it leaves enough time for me to fit in some cardio most days. Works well with being a new dad as well!
Well said , “tired of exchanging injuries for gains”. It takes a long time to figure that out but when you do it is well worth the wait. You then realize gains still come just not at the cost you feel you needed it to be in the past.
100% it took me soooo long to make that realization and no exaggeration, when I did, it felt like i finally unlocked to key to everything I wanted out of fitness.
Thank you, yes, I do feel like all I ever am is…injured! For me, it’s not just about choosing exercises that won’t injure me, it’s about going really slow with those exercises.
This is the most insightful and timely advice I've had in a long time. Thanks, pardner!
Ah thank you, Kristian! I appreciate that. I'm happy to hear it connected with you.
Great advice, Kboges. Actually for all areas in life. I've come to this conclusion recently for a few professional goals.
Same. I find a lot of deep truths to be universal in that way.
"Sometimes more effort isn't the answer (or a stronger breeze) you just need to place your sail in the right position, when you line those two up you get effortless motion toward your destination." K Boges
Wise
"Physiological Hygiene" philosophy is the way, you can implement it in every aspect of life. Thank you Kyle!
Agreed! I love fundamental concepts that transcend domains. In my opinion, that's an indication you are tapping into something true on a deeper level.
Thank you, kyoshiro.