After 2 years of serving my mind and body with physical activity I can confidently say, that you were the only fitness content creator really worth watching all along, all this time.
Wow, Aaron. That is incredibly meaningful. As a coach and fitness enthusiast, I can think of no higher praise. That's a truly special message brother. I'm so happy to have made a positive difference. Thanks for the support and thanks for the kinds words. I will remember this one 🙏
Kyle’s advice is simple and tremendously effective. Fitness and health shouldn’t be complicated or time consuming. Doesn’t require 100 different modelities. Body weight strength training + proper nutrition and regardless of age you’ll become metabolicly healthy.
Hahaha yeah I’ve been wanting to make this video for about 6 months or so and I mentioned 100 BW squats in 2 minutes on a video a while back and several people commented that it wasn’t possible so I figured I needed to show that it absolutely is a viable target. I have a client who does 500 twice a week in 15:00. I think people overestimate how long a hard squat conditioning sessions needs to last. It doesn’t take long.
Yes, training for health is what 99% of people need, don't listen to stupid Instagram "influencers" trying to sell you garbage, listen to this dude, he knows.
Thanks man! I think you are spot on. Not enough people in the physical culture space talk about general health and vitality, which is really all that matters at the end of the day. If your health isn't squared away, who cares about what you look like or how much you bench.
@@Kboges Exactly man. I got into fitness a few years ago mainly for my health. Prior to training I was already big on health and then realized the impact training can have on your health, so it was a no brainer to get into for me. Very quickly noticed the benefits, especially the mental benefits which in my opinion isn't talked about enough. Obviously fitness and diet isn't the "cure" to everything, but it's the cure to most things. People vastly underestimate the power of proper nutrition and exercise, along with being resistant to it because it requires a daily consistent effort. But if you stick with it long enough it becomes part of your life and you look forward to it. Whenever health and longevity is discussed when it comes to fitness, I HAVE to mention movement training, natural movement, primal movement, flow, whatever you wanna call it, it is the bees knees. For those who don't know, an example of what I'm talking about can be found on the channel Strength + Flow Fitness (formerly Movement Parallels Life) - that kind of thing. Highly highly recommend getting into moving that way. At least dabble in it. Has an unbelievable effect on your body. Anyway.. sorry about the long-winded comment, but had to chime in here.
@@Kbogesthe average fitness influencer isn’t about health at all. Destroying their bodies with a push pull legs split, 6 days in the gym, eating tons of artificial sweeteners in their protein powder, not doing any cardio. Has very little to do with health and just with looking the part.
Jeff is great for bodybuilding stuff. I don't watch much of his content; I'm just not interested in bodybuilding, but from what I've seen it's very good.
Dude the application to hiking, backpacking etc is wild. That was one thing that absolutely sold me on BW squats. I got decent on a barbell, could squat in the low 300’s for sets of 10 and got absolutely destroyed hauling a pack up a mountainside. After high rep BW squats it was a warm up.
Great question... yes and no. So lunges have a more similar movement pattern, but squats isolate the quality a little more. With squats, you can absolutely hammer your quads a build up a very high level of metabolic stress. You push them hard enough and it gets properly concerning. Lunges don't really allow for this. I LOVE lunges, but I feel like that high concentration of metabolites that you can get from squatting is like a superpower for high volume repetitive leg activities like hiking and cycling. Lunges are great because they have the rapid eccentric component, but nothing (other than horse stance) smoked my quads like high rep constant tension squats. So... if you want to build up top tier fatigue resistance, it's hard to beat the squat (or horse stance which is basically a wide isometric squat). If you want to build up tolerance to eccentrics, then lunges are fantastic. So sometimes with training, movement pattern specificity is not what you need. Sometimes it is, but usually it's useful to think about "qualities" you want to develop, and then pick the exercises that best develop those qualities. This may mean that the movement pattern is different that the thing you are preparing for, but that is ok. Greta question and a topic worthy of a video.
"When the legs go the horse dies." Great message. Squats get everything else going. This is the most basic principle of strength and conditioning. Doesn't matter what a person's goal is or how they train squats can only help. The calisthenic and burpee community could really benefit from putting as much focus on the squat as they do the push-up.
Old Natty, you always come with the truth, dude. I read this before I saw who posted it and tough, "damn... spot on". Well said, brother. Thank you for this contribution to the comment section.
Agree! My lower body workout yesterday was 25 minutes of circuits with squats/jumps/walking lunges and finished with some bridge work. Legs were smoked!
I started BW squats, last week as part of my rehab program after knee replacement surgery, 5x20, not quite complete full squats, but just getting back into the movement itself, made my legs get that good feeling back again after 8 weeks, along with lunges, another awesome video Kyle, thank you so much again.
Dean! Sounds like your recovery is going well. Glad to hear you are getting after it! Thank you for sharing how these have an application in rehabilitation post surgery. I think a lot of people think squats are a no-go after such an operation. Great hearing from you and best of luck on your recovery.
I have been watching your videos for 2 years, you were a major help for me.. What I love the most is that your videos have retained their style..... Short, to the point and no extra bs.... I would rather binge watch your videos than some so called "scientist" explaining me how even breathing air will eventually kill me
Hahahaha thank you, dude! So happy you enjoy the content. I make the videos simple because when I watch UA-cam (I don't very much) I like simple content. I'm not a fan of people complicating things. Thank you for the support over the years. Much appreciated 🙏
I laughed at first now I remembered funny things would happen sometimes when we were warming up in high school... Will definitely be doing squats regularly from now on!
The key in this video that I saw, was the lack of a full extension of the legs during the squats. Small point, but simply not unbending your legs all the way, keeps them loaded the entire time, which increases that pump factor. Shorties, or crispies I call them, and use that way of moving to build muscle and explosive power for all my prime body weight movements. Keep up the solid work.
Yeah constant tension on squats is wild for the pump. I like these for “sprints”. I will lock out on really high rep sets, like 300-500. This makes them easier and lets me go for longer and I can keep my heart rate around 140-150 for 15-20 minutes that way, more like going for a jog.
@@Kbogesyet also to strengthen the knees and support tendons, I like to throw in a variation with a set of Very slow, all the way down squats which can work wonders for the supporting leg joints.
Kyle, just wanna say, your training methods and philosophy have been borderline life changing for me over the past year! My primary sport is running but your content has been so helpful for me in so many ways.
A UA-cam who consistently posts short and information dense videos in this day and age is rare and a welcome change from the usual 10+ min videos which have so much extraneous content
One thing I really like in this video is how Mr Boges does not use full range of motion at the top. Instead, by keeping some bend in the knee, you keep the muscles under tension without any rest and also don't get close to locking out the knee which is better for the joints when doing high reps. I strongly suggest this form
Been a while since I last commented on one of these vids. Glad to see Kboges still pops up on my feed. I took a break from my 100 daily squats after I had a groin injury doing them every day for about 3 months straight. Think it’s about time I get back into bodyweight exercises since training with dumbbells leaves my joints wailing. Love pumping a few of these out before I hit the weights though, they get the engine running in no time.
More people should do high-rep bodyweight squats. They are a gift if you want simplicity and accessibility. I personally find them much more enjoyable and beneficial than running or cycling. Additionally, I just feel so mobile, agile, stable, and physically prepared. People talk about 'superfoods'. I'd argue that high-rep bodyweight squats are a 'super-exercise' given how many different aspects of fitness they develop, and how good they make you feel. The only downside is that higher rep-ranges (250-500) drastically increase my appetite, but it's worth it for the superhuman stamina I get in return, and being able to eat like a horse without putting on weight is probably desirable for some
BW squats still holds my number one favorite training. Running on forefoot recently rivaled that favorite, it was awesome. The thing however is that I'm not sure what variation I should pick between the three: deep knee bends, deep squat, or the parallel.
@@bradthompson5383 isn't the squat he's doing in the video called parallel squat? Actually I did three of them, 100 each after watching the video and...I think I'd rather do the parallel and deep variation 250 each to make it 500 whole. I'm going to skip deep knee bends and go for sissy squats when I get stronger soon.
Actually, I appreciate your content. Finished top 10 in a 50 mile Ultra at the age of 41, adapted some weighted lunges, high rep body weight squats, weighted 3/4 single legs and Bulgarian split squats. Good content and well delivered.
Immediately after watching this video this morning I did 100 squats and it took me exactly 5 minutes. I felt very spent by the end. The next time I do this (which will be tomorrow) I will pick up the pace and try to do 100 in four minutes. Once a week I do a few four-minute intervals on my stationary bike, with a three-minute rest between intervals. I think that I may be able to replace the bike with squats for this interval workout. This prospect makes me very pleased because of the "portability" of squats. I am so happy that I saw this video. Doing 100 squats made me more tired than I would have predicted.
As a former boxer I can tell u that I relied only on walking, jump rope ,kettlebells weighted calisthenics and rings , it gave me a amazing shape and speed on my hands . More important this is very good for ur mental health.I am glad I found ur channel . Love ur content sir. Subscribed::😊
I love hearing the proof from combat athletes. These exercises have been used for centuries for good reason. They have always worked, and they always will. Thank you for the support, brother. Much appreciated. 🙏
I will lift occasionally, but usually just for fun or a special occasion, like if I'm at a hotel and they have a gym, I will message round with weights, but my normal training is BW and weighted calisthenics.
I really like how you explain things as easy as possible! I initially used to go to gym but now i just use paralletes, kettlebell(15 kg) and a pull up bar at home. Currently practising the daily pushup, pull up and squat routine you have recommended in your videos. Thanks 🙏
Well done! Yeah this stuff really is simple and doesn’t need to complicated at all. Home training with a few cheap pieces of equipment can take the average person further than they think.
I dont have time to be doing my usual training routine, but i also dont want to be doing something else that would impact my training goals. i thought squatting could be a fine option to still do some training, but kind of futile by itself, so i ended up doing nothing much for the last couple weeks. but this turned out to be just what i needed. a short burst with real effects that are in line with my overall goals, i didnt think it would work so well. thanks for the vid!
Agree, again, thank you for your content - I once believed squats and lunges without relatively heavy weights was a waste of time but I have changed that mindset since subscribing here - as you have stated in other videos the range of repetitions for hypertrophy, strength and muscle endurance is varied and relative to failure is proven scientifically and in my case anecdotally - I didn’t believe it until I experienced it and saw the results. With body weight single leg movements, bodyweight heel elevated squats, vest weighted lunges, reverse and regular Nordic curls (not all done in one leg session) , I am getting similar results to sessions of heavy leg sleds and dumbbell lunges and barbell squats without the fatigue and strain on my lower back.
I love the little tweaks Kyle gives in these videos. Just switching it up from standard body weight squats to constant tension, I could feel the increased intensity immediately. No need for any equipment and so easy to do any time.
This is super advice! I workout almost solely body weight now in my 50's. It is the best for all around fitness and agility and never ever think that you can't get very strong. It's quite the opposite. If you prefer agility and cardio for all around fitness? Listen to this guy!
Listen to THIS guy! I know SO many dudes in their 50's and beyond that have switched to BW and love it. The benefits apply to younger guys as well! 💪
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Found high rep squats and lunges cross over really well to cross country running too. Was out for 8km yesterday and my knees and ankles felt so much more stable and strong despite it being wet and muddy in the fields!
I AM 21 y/o . Squats have made my legs strong , i do fast reps of 20 with a 10-15 seconds break of 3 sets . I am learning MMA , currently in the stage of kick boxing although I am not very good at it but I remember I went down in first kick of the sparring partner . But with explosive squats including the jumping squats i made by thighs and legs strong . This is what i achieved in a span of 3-4 months . I think i took too much time but since i could see the progress i feel confident in my strength . Great content friend ! 👍 Edit : I would like to add that i also did progressive squats of 20 with every count i.e. 20(20+1)/2 = 210 reps continuously, but only two times a week . With Good amount of stretching before and after the workout
Conditioning and the more anerobic and endurance end of the spectrum has been my main focus for many years and I still do 100 rep squats just about daily. They are just one of those things like 100 unbroken Kettlebell Snatches in less than 5 mins, 100 burpees in less than 5 mins, that I keep as a very regular bar that I must never fall below. Their simplicity is part of their power, and just like doing hill sprints (my fav exercise) they never really get easy. You can always tweak the tempo (density) or stagger your stance a bit or add a bit of weight or whatever. But just the basic bodyweight version is the best tool for me. Mike Tyson's Deck of Cards body weight squat workout is a really good bad time also, as is 30 Down Squats.
Couldn’t agree more, Jason! I love these simple benchmarks. Nothing fancy just simple things that are brutally effective that actually carry over to real life. 💪 Good to hear from you dude!
@@TheMangorange Find a big hill and sprint it multiple times a week. Your gas tank will increase significantly, though the hills never get easy. At least they haven't in over two decades of trying for me. The Hill always wins. It's a great and free way to get the best workout of your life and it is safe!
Thank you for posting another inspiring video. I was just about to go to bed but had to try this. Gave up at 50 so there is work to be done, clearly. And now i om happy instead of tired. I run 15k twice a week, and have done for a while. This exercise is what my legs need to break the routine
@@Kboges thanks! Did 100 with a few pauses a few days ago. Sore muscles for 2 days straight, then out running a 16k and noticed more strength already. Just now did 100 without pausing. Amazing how quick the body adapts, even at 54. Scared the cat away from breathing so hard :)
I stopped many times in my life...until recently. it's all mental. Just decide if you wanna feel good or not. I got 121 days in a row going. Only death will stop me now. 2 rules. First...show up everyday. Second...just do the best you can for that day.
@@taxationistheft711 Thanks man! Actually when for various reasons I am not able to work out some days and I am off my training program the moral goes down and this is the point where I usually stop. Especially, lets say I have made some progress and then I stop for 2 weeks. It's not easy at this point to accept and go in lighter progression or fewer reps because I have lost progress and momentum.
My track and field coach used to have us doing 3x100 of these post-session to finish us off. Also did 100m walking lunges (slowly, and mimicking good sprinting form) which was a killer… holding a high knee before slowly descending into a lunge. This video is a great reminder 👍
@@Kboges It was a 'winter training' special which was removed for the in-season summer period. I should add that we were mainly 400m sprinters (quarter-milers) - so speed endurance and maintenance of technique for extended periods were both key. Definitely trying to instill discipline in us too, I'm sure!
Dang! 400 is rough but I imagine all the squats helped quite a bit. The famous sprinter Allan Wells did a ton of these too! I think they have a great application for runners of all distances.
yep, not as quick but yep, I jog down to the beach, lift my heels a little, then do 10 sets of 50, takes time but I look at the sea, get into the zone and yes, I can confirm my hips, lower back, ankles plus legs ( I run) feel amazing. Running 8-10 miles is well.... pretty easy at endurance pace of around 9-10 min miles. Simple stuff, I also do lunges, backward lunges, mountain climbers, various press-ups, side split stuff, split stuff (not pretty:) ) and yoga with a focus on meditation and breathwork. Big thanks to you and this nice community, this content keeps me going for sure.
Hmm.. Injury and pan management aren't my are of expertise. I would go get this assessed by a professional in-person. There are so many potential drivers of low back pain.
I finally managed to get 100 in under three minutes. I was making crying sounds near the end and almost fell down when I finished, but I did it! What is really impressive in this video is the squat depth - well below parallel. I can't even come down to parallel. Last night I tried a set with my heels elevated. This allowed me to come down a bit farther, but i could only get about 60 reps.
WELL DONE! Dude that is awesome. 100 in 3:00 is absolutely legit. Don't worry about the depth. It will come in time. Heel elevation is a great way to go, but the more you squat, the better and more comfortable your squat will feel. Keep at it, take it slow, and enjoy the benefits. Nice job, brother!
@@Kboges Thanks for the positivity! I got 100 in 2:35 yesterday. I have never felt such discomfort in my quads. I really appreciate you featuring this exercise on your channel. Now I can have little exercise snacks throughout the day without having to go through the trouble of getting on the stationary bike, finding a multi-level staircase, and so on.
I'd love to have a K boges video/plan that I could show my 70 year old dad who really doesn't do any other exercise than walking. His posture is starting to get worse, belly grow and no visible muscle but he struggles with the motivation and consistency. Something simple and easy to execute would be great for a lot of retirees.
Get him doing some BW squats! If he just did that, he would see improvements. If you could get him doing some TRX rows or something, he could take things to the next level. Even a single set of each per day would be solid!
Few years ago I had a time where I got obsessed with bodyweight squats and doing as much as possible of them for some weeks. I got all the way to doing 370 reps in span of cca 9 minutes. Felt amazing, one day I might get back into but rn I, ironically, deal with a knee issue (not caused by doing too much squats I'm sure of that, since more recently I worked out only like, 1-2 times per week at most and even that didn't include lot of leg training)
Heck yeah! Dude those are pretty rad numbers. Conditioning beast! You can get back to it for sure. If you got there before, you know what to do to get it back 💪
I definitely rather train this way with bodyweight than a heavy barbell. I just want strong legs. I don't have bodybuilding aspirations so size is not goal by any means. Great video!!
Yes. I could go into this topic at length, and I might, but I think plenty of people can gain quality size from high reps like this. I've seen it. I also have dexa showing my legs slightly ,more muscular than when I barbell squatted. I do not think these are as efficient as barbell squatting for hypertrophy, but I think they can work better than the literature suggestsl. I think the reason the literature shows very high reps, like above 50, to be less effective on a set by set basis is that they are brutally hard and require a lot of work capacity and will power to push to failure. It's excruciating and they can leave you completely toasted and vomiting if you are not prepared for them. In most university studies, the subjects are recreationally active or mildly trained college kids. I really doubt they have the developed work capacity to get a maximally hypertrophic stimulus out of a high rep set without the prerequisite work capacity. I know it has taken me YEARS to develop it. My suspicion is that if these studies looked at high reps, like 50+, in experienced bodybuilders who had a ton of experience with using them, and who had the work capacity to take them to failure, the results could be very different.
@@Kboges Yes, I can see those being big factors...and also the fact that in practical terms you could do your set of 100 (or more with lunges and so on) every day and yes, get better results than when you were barbell squatting just once a week, right?
I tend to think so. That's one of the big reasons I'm a fan of high frequency low fatiguing movements. You can hammer them a lot. My back transformed when I stopped deadlifting and heavy barbell rowing and started absolutely spamming pull ups. It wasn't like my back was weak either; I could pendlay row 275 for sets of 5, kroc row 150 for 30 reps, and deadlift 500. The recovery from those movements seriously limited my volume and when I dropped them, my recovery was SO much better on lighter BW movements. A heavy set of deads would literally wipe me out for like 10 days and everything else would suffer in the meantime. But I could do multiple sets of pull ups every day without any real issue. I imagine the same thing happens with legs too.
I do Backwards pulling for my knees already and that helped a great deal, but i still have pain in my left knee while walking down hill with a pack on.
The slight torso lean works amazing for my anatomy. I used to try to squat super upright and it created some issues in the SI joint/low back. I only squat upright if I elevate my heels.
Thank you for the video, Kyle! I realized I haven't seen much of you doing dips on parallel bars. I'd really love to hear your thoughts and insights on them
I’m a fan of I think they are Ana amazing exercise but I have an old shoulder injury that just doesn’t tolerate them. I’m currently working on seeing if I can get past that and tolerate more volume with them but for the past 10 years or so, I’m kind of limited to doing them maybe 1-2x per week tops so I usually just throw them in periodically.
Thank U Kyle, I’m 66yrs old an in need of a knee replacement on my left knee. I’m planning to retire soon. Even with my knee in the bad shape it is I know I can do body weight squats - not 100 inna row……..yet! But 25 isn’t out of the question. I despise being out of shape and I plan to be in the best shape of my life again before I’m 70! Thank u for giving me hope.🙏🏾
Dude, there is no doubt you can get it! I'm excited for you to get to 70 in the best shape of your life. Just take your time, brother. I had a client get his first pull up in his late 70's. That is no joke. It can be done! If you ever need some help shoot me an email. Keep me posted on the progress.
100% BWS for the win. You can vary the workouts infinitely by changing reps, rest, and work ratio. In Nov 2020 i started with 20 every 2 minutes x5, 4 years and 96k reps later, my longest BWS workout was 36 reps every 2 min x 30 with extra 5 reps to reach failure on the last set. Resting heart rate in the 40's with no additional cardio, just regular walking.
100% this! Dude consistent high rep squatting is absolutely legit. There was a period where I was traveling, in school, working on growing a business etc where I didn’t run at all, just squat, lunge and horse stance. I had to do a 1.5 mile run for a vo2 max test in grad school and still ran it at around a 6:40 per mile pace without any running. Not that that is incredible but it’s solid for someone who hasn’t done any running for months and just doing high rep leg stuff. They are way more potent than people give them credit for.
High rep bodyweight squats enhanced my overall leg functionality, it feels like my feet have a stronger grip on the floor at all times making it hard for any hazard to stagger my stance/posture. Best way i can describe it is your legs just become best friends with the ground
I like that. I think it’s a good description. I know high rep squats, lunge, and horse stance have given me so much confidence in my legs. I literally never have to worry about them getting tired or shaky in martial arts, on a run, on a bike ride, or doing long all-day walks when I travel. It’s such a great benefit.
I love this. Someone please tell me: if I have knee arthritis that causes some, not much but some, pain when I do bodyweight squats, should I do them anyway? Please don’t take this as me asking for medical advice. But I really think among the many viewers of this video there may be some who have the same experience and I’m wondering if anyone has done these with pain and it’s NOT gotten worse. If so I want to hear it for encouragement.
If no one has any feedback on their personal experience, consider posting the question in the community. It’s free to join; there is no catch. I can think of a few people who probably have some experience in the matter. As a coach, I’ve trained quite a few people with a wide variety of knee issues. In general, I find that training helps these things over time. Every injury/source of pain is different of course, but improving your strength, mobility, and tissue health through exercise almost always does positive things. Not using the joint is not typically a plan for preserving its function. That’s not medical advice though 👍
Arthur jones stated that upper body is built for short strength sessions but lower body is for endurance/ fatigue resistance so requires more conditioning as compared to upper body… This video stamps a yes on the fact 🙌🏼
@ not much into anatomy but i think upper body muscle are different from lower body muscles…. For instance, one can train push muscles on day one and pull muscles on day two…. But is not recommended to train quads/ glutes/ hamstrings separately as is not efficient Could be wrong though (feel free to correct me thanks)
I don’t know but I feel like there are obviously differences in function, right? Our legs are designed to have a lot of time on them. They have to support us against the pull of gravity, constantly. That’s a unique demand relative to the upper body.
Hey Kyle I’d love to hear your opinion about CrossFit style programming. But Utilizing bodyweight movements and pairing them with ergs and kettlebells? I love your content and thank you for you do. Example : 50-30-20-10 Rower for cals Burpees Double unders Air squats Kettlebell swings
Bodyweight squats are always something you can fall back on. In fact, high rep hindu squats and hindu pushups were the only thing I did on my month long vacation and I was still sharp and crisp for martial arts when I got back.
Спасибо вам большое за работу, мне 43, имею большой опыт тренинга, сейчас инстиктивно занимаюсь по вашей методике, но вы мне очень помогли понять, как действительно нужно тренироваться, очень жаль, что ваш канал не известен в России, было бы не полохо, если бы вы говорили на русском языке, в таком случае вас бы смотрели не только в России а и в странах бывшего СССР, а это очень огромная аудитория, ваш канал определенно нужно продвигать в русскоязычных странах.
My legs honestly got bigger and stronger focusing purely on high rep bodyweight squats and this adds up the cardiovascular gains when i do a lot of zone 2 running.
Yep. I've got a client who does 500 in 15 min, twice per week and his legs got massive from this and obviously, his conditioning is top tier. Pretty good tradeoff for a 30 minute investment every week. And I totally agree about it complimenting zone 2. The squats feel like running intervals, but harder.
i'm 70 and i've done 100 in a row. they should be viewable on my channel. i'm not currently training them, so i know i can't do them at the moment. i was doing 2 sets of 50 regularly a couple years ago.
I wanna add one more point. I have rheumatoid arthritis and I've found that doing a 100 bodyweight squats a day really relieves the pain and gives strength to my knees. Kudos.
This is great to hear. Glad these give you some relief and strength. BTW, ever message round with horse stance? There is a study on the horse stance reducing intra-articular inflammation in those with OA. I know that OA and RA are very different, but I wonder if isometrics might have an application as well, or if they work through the same mechanism as high reps.
Yes! I started doing horse stances a few years ago sometimes lifting a little weight ~5kgs and it also helps. Wall sits are good too. Actually, I needed that reminder, thanks!
Several days ago I tried this and got 100 squats in one go, but I did it at a leisurely pace (it took five minutes), and they were not constant tension (I stood up all the way at the end of each rep). Since then, I have tried four times to hit 100 at a faster pace and by using constant tension. My numbers over those trials are 82, 84, 86, and 90. Every time, I did the set in about 2:40. What makes me quit every time is the lactic acid build-up. Question: If one were able to do 100 of these squats in two minutes, could they make themselves maximally winded if they did the 100 squats at a a faster pace? That is, would one be able to replicate the oxygen debt and heart rate obtained by, say, running up a steep hill at top speed? Every time I have tried 100 squats so far, my quads hurt terribly, but I am not overly winded. I am hoping that as my squatting muscles get stronger, I will be able to accrue a greater oxygen debt. Is this a realistic hope?
Yeah this is a super interesting topic. A lot of guys will experience something very similar when they start working out on a bike doing intervals; the metabolic stress in the quads will finish the interval before cardio becomes a factor. As you train these, your legs will be able to handle more reps, allowing you to push your reps higher and get to a higher HR. When I wear a weight vest, I can max out my HR in 2 minutes legs are destroyed of course, but my cardio is stressed immensely. Just stick with it and you will be able get some very good cardio from it.
Man these are great. I’ve been pretty aimless on leg training, just been doing 8-15 lockout squats for 3 sets. For these I can only do up to 25 squats per set, then I rest 3 minutes, I work an office job so I guess it makes sense Do you have any guidelines on rest periods between these large squat sets ? Love the videos they really have helped me
It really depends on how are you push 'em. I think for a lot of people 1 set is totally fine. If your conditioning is such that it becomes too easy, you will have enough experience to judge how much rest you need for the next set. It's going to vary from person to person. This was my second set and I had about 5:00 between it and the first one.
My pleasure! Thank you for watching! For low back, I will do some back extensions from time to time. I feel like it gets hit a bit with different bridge variations as well. I rarely feel like my low back is a weak point for what I like to do. If I wanted to really et it strong, I would throw in some RDL's or deadlifts.
50yo lifetime cyclist here, and getting into BW stuff this last summer. obviously I like the squats, but I'm still gonna work on getting to this point. right now I'm doing 5 sets of 20 through the day. But I have a massively long mt bike ride in April that will have about 2 hours total of hike-a-bike sections. I can see the conditioning from this could make a big difference pushing up yet another steep hill after 15 hours on the trail.
100% I mountain biked all through my 20's and ended up back squatting in the low 300's for sets of 10 and got a 500 lb conventional deadlift. In my experience, it had essentially 0 carryover to the bike 😂. I might have been able to pedal a taller gear for about 2 minutes and then after that I was smoked. I started hammering BW squats, lunges and horse stance, and my legs could handle repeats on hills that I used to have to walk my bike up. No joke. The carryover was one of the most obvious and direct I've experienced in training. Long rides with repeated steep hill climbs became no problem. I could finish the ride and go run stairs a few hours later without any issue. I can't say enough good things about these for cyclists.
What timing...I've been wondering about the effects of ATG bodyweight squats. I'm 56 and it took me over a year working on decent form. Now doing three sets of 8 a few times a week. I really notice a difference in my longer walks(5-10 miles), everything feels stronger even over hills and really in a groove.
WELL DOING BODY weight squats be good for my knees ,the doctor said they would make my knees worse ,he said I needed them replaced 8 years ago ,I have been riding bikes since every day and I am ok ,but walking to much gives me a lot of pain ,I am 60 and do lots of dead hangs and pull ups ,but not much leg work ,due to knees .
High rep bodyweight squats never fail to push my lungs and heart rate to its limits. However I feel like they need a certain amount of will power to push really hard compared to upper body stuff because it really gets unpleasant once the rep count gets high!
I’ve done daily and I’ve also done 1-2x per week. Both work but expect some soreness if you do them infrequently and don’t have a lot of other leg work going on.
Solid video as always Kyle. Advice sought if you may.... could high rep bodyweight Squats/lunges, alternated each day with KB swings, be a good alternative to running for cardio? So, I'd undertake 15-20x weekly hard sets (2-3x hard sets daily) for my upper body and high rep lower body stuff for my conditioning....would you say this is a reasonable plan for GPP purposes & goals?
I am a semi-beginner doing your foolproof calithenics template exercises and had a question. For example, pushups, should I do 5 variations 10 reps each(my max is 10 reps for some of the variations) or one variation 50 reps. Second question is how many sets should i do it in. Thank you
Hmm... not sure I understand the first part of the question. You can alternatively pick 3 variations of a movement, perform 1-3 sets per day, rotate through them, perform each set a few reps shy of failure.
When life or depression pulls me away from lifting for weeks or months, I’ve found calisthenics to be a great way to ease back in. I used to think leg work was calisthenics’ weak point, but your video changed my mind. Bodyweight exercises can be perfect depending on the need. Kyle, do you have any advice on brain health, dopamine, and blood flow? I’m at a crossroads with ADHD medication and I value your perspective. While they did give me a boost in alertness, I feel stupider somehow. The cortisol increase has sipped me of my creative essence. I suspect the root cause might be sleep disruptions.
This is tough, man. Sorry to hear about the struggle. This is not medical advice, but you might consider looking into your methylation status (MTHFR) polymorphisms. A lot of people can benefit from some simple nutritional adjustments that make them feel immensely better. Nutrients like choline, folate, riboflavin, b12 etc can be game changers. These can be consumed in whole food sources. Also omega 3’s and creatine can potentially be useful as well. Check out Chris Masterjohn for more information. That dude is about as good as it gets for tweaking your diet for stuff like this.
@Kboges Wow, I'm glad I asked you! A thousand thanks for guiding me towards this resource. Thank you for the sympathy as well. It's been very hard, and I came close to giving up. Good evening.
Thanks, Matt! Yeah the new free content page needed additional redesign so it’s probably the last thing to get finished. Hopefully it is finished this week. I felt like the redesign was long overdue. The designer I hired did a better job than I anticipated.
Hey Kyle - I'm running your Pull Ups program (and same on pushups) and have been loving it. I decided to go for the 200 squats in sets of 20 with 30 second rest... I started at 100, gave myself a rest day, then went for 120. I ended up tweaking my back somehow doing simple bodyweight squats... I have good flexibility, have done lots of squats in my life. Any thoughts on how I can protect the back? Or what I might have done wrong? I used to have low back issues when I was doing leg press w super heavy weights, but i thought doing bodyweight would eliminate the possibility of hurting it
@@jimperry4420 thanks for chiming in - I don't think I'm going much deeper than he is in this video, nor leaning further forward, but i should film myself next time i attempt to really know
Im very chronincally ill but I manage to work out now once every two weeks. I do just four exercises: 1. Inclined ring pushups with the negative range of motion 2. Ring rows 3. Deep squats or reverse lunges 4. One-legged calf raises. Just turn off my brain, and in a couple years I can reassess.
I love it. That’s how to do it. Simple and effective. Best of luck managing your illness. I hope you get it under control. Keep me posted on how things go for you and thank you for showing how it can be done even when you deal with health issues. 💪
I have definitely felt the benefits of this in daily life. My only issue is that after around 30 reps I start getting bored so 100 daily is a real grind.
Hi Kyle, I've been watching your videos for quite some time now and I have found your information very valuable. I have cerebral palsy, a mild case of it that affects my balance, I have built a decent upper body through the advice you and others have given me. I want to build decent legs to complete my physique and match my upper body. but due to my disability squats is the only leg work out that i can do, I do them as a sort of box squat variation on my sofa so that i can elevate my heels as i have poor mobility. I was just wondering if just doing squats would help me build bigger legs
After 2 years of serving my mind and body with physical activity I can confidently say, that you were the only fitness content creator really worth watching all along, all this time.
Wow, Aaron. That is incredibly meaningful. As a coach and fitness enthusiast, I can think of no higher praise. That's a truly special message brother. I'm so happy to have made a positive difference. Thanks for the support and thanks for the kinds words. I will remember this one 🙏
Kyle’s advice is simple and tremendously effective. Fitness and health shouldn’t be complicated or time consuming. Doesn’t require 100 different modelities. Body weight strength training + proper nutrition and regardless of age you’ll become metabolicly healthy.
👌🏽
That’s exactly it. All this stuff much simpler than we’ve been told.
I ride with bike 100 km/week and i make 2000 pushups/week,,i have 45 yrs.🙏
@@ady3754 Impressive keep it up!
@@Svarog52 thank you 👋🙏
Tells you can do 100 squats in 2 minutes, in a 2 minute video in which he does 100 squats 💪👍👍
Hahaha yeah I’ve been wanting to make this video for about 6 months or so and I mentioned 100 BW squats in 2 minutes on a video a while back and several people commented that it wasn’t possible so I figured I needed to show that it absolutely is a viable target. I have a client who does 500 twice a week in 15:00. I think people overestimate how long a hard squat conditioning sessions needs to last. It doesn’t take long.
It something that looks 10 times easier than it is!
@@clintstryder1131💯
Yes, training for health is what 99% of people need, don't listen to stupid Instagram "influencers" trying to sell you garbage, listen to this dude, he knows.
Thanks man! I think you are spot on. Not enough people in the physical culture space talk about general health and vitality, which is really all that matters at the end of the day. If your health isn't squared away, who cares about what you look like or how much you bench.
@@Kboges Exactly man. I got into fitness a few years ago mainly for my health. Prior to training I was already big on health and then realized the impact training can have on your health, so it was a no brainer to get into for me. Very quickly noticed the benefits, especially the mental benefits which in my opinion isn't talked about enough. Obviously fitness and diet isn't the "cure" to everything, but it's the cure to most things. People vastly underestimate the power of proper nutrition and exercise, along with being resistant to it because it requires a daily consistent effort. But if you stick with it long enough it becomes part of your life and you look forward to it. Whenever health and longevity is discussed when it comes to fitness, I HAVE to mention movement training, natural movement, primal movement, flow, whatever you wanna call it, it is the bees knees. For those who don't know, an example of what I'm talking about can be found on the channel Strength + Flow Fitness (formerly Movement Parallels Life) - that kind of thing. Highly highly recommend getting into moving that way. At least dabble in it. Has an unbelievable effect on your body.
Anyway.. sorry about the long-winded comment, but had to chime in here.
@@Kbogesthe average fitness influencer isn’t about health at all. Destroying their bodies with a push pull legs split, 6 days in the gym, eating tons of artificial sweeteners in their protein powder, not doing any cardio. Has very little to do with health and just with looking the part.
@@KbogesThis is the reason I subbed !
I still listen to Jeff Nippard, but at the end of the day I’m at the gym for my health!
Jeff is great for bodybuilding stuff. I don't watch much of his content; I'm just not interested in bodybuilding, but from what I've seen it's very good.
Body weight squats and walking lunges are all you need. When I climb mountains with younger gym bros they can’t keep up. 53 and no pain!
Dude the application to hiking, backpacking etc is wild. That was one thing that absolutely sold me on BW squats. I got decent on a barbell, could squat in the low 300’s for sets of 10 and got absolutely destroyed hauling a pack up a mountainside. After high rep BW squats it was a warm up.
@@Kboges do you think lunges (reverse) are more specific to the movement pattern of hiking than squats ?
Great question... yes and no. So lunges have a more similar movement pattern, but squats isolate the quality a little more. With squats, you can absolutely hammer your quads a build up a very high level of metabolic stress. You push them hard enough and it gets properly concerning. Lunges don't really allow for this. I LOVE lunges, but I feel like that high concentration of metabolites that you can get from squatting is like a superpower for high volume repetitive leg activities like hiking and cycling. Lunges are great because they have the rapid eccentric component, but nothing (other than horse stance) smoked my quads like high rep constant tension squats. So... if you want to build up top tier fatigue resistance, it's hard to beat the squat (or horse stance which is basically a wide isometric squat). If you want to build up tolerance to eccentrics, then lunges are fantastic. So sometimes with training, movement pattern specificity is not what you need. Sometimes it is, but usually it's useful to think about "qualities" you want to develop, and then pick the exercises that best develop those qualities. This may mean that the movement pattern is different that the thing you are preparing for, but that is ok.
Greta question and a topic worthy of a video.
@@Kboges Very interesting response! Really appreciate this unique idea
@@xNulgby doing them all I guess
"When the legs go the horse dies." Great message. Squats get everything else going. This is the most basic principle of strength and conditioning. Doesn't matter what a person's goal is or how they train squats can only help. The calisthenic and burpee community could really benefit from putting as much focus on the squat as they do the push-up.
Old Natty, you always come with the truth, dude. I read this before I saw who posted it and tough, "damn... spot on". Well said, brother. Thank you for this contribution to the comment section.
@@Kboges Been at it for over 50 years. Made a lot of mistakes. Learned from 'em.
Hahaha makes sense! You’ve got an old school wisdom about you that I appreciate. Thanks for sharing it, brother 🙏
These, as mentioned by another commenter, jump squats and walking lunges are KING. Well said. 2mins is all you need to blast your legs for the day
Oh yeah! It doesn’t take much. A few minutes and your legs can be toast with pretty simple exercises.
Agree! My lower body workout yesterday was 25 minutes of circuits with squats/jumps/walking lunges and finished with some bridge work. Legs were smoked!
25 minutes is a lot more than two!
Squats and pushups, a great combo.
💯
n hand stand push ups against a wall
squats and muscle ups then, to hit all main muscle groups
Worked for Woody Strode.
@@bag_of_pixels Squats and Hindu push-ups Gotch and Furey style are another great combo.
I started BW squats, last week as part of my rehab program after knee replacement surgery, 5x20, not quite complete full squats, but just getting back into the movement itself, made my legs get that good feeling back again after 8 weeks, along with lunges, another awesome video Kyle, thank you so much again.
Dean! Sounds like your recovery is going well. Glad to hear you are getting after it! Thank you for sharing how these have an application in rehabilitation post surgery. I think a lot of people think squats are a no-go after such an operation.
Great hearing from you and best of luck on your recovery.
6am searching for leg day motivation and It's Kyle's wisdom for the win. Perfect timing sir
Hahaha glad to hear! Thanks for watching. 🙏
I have been watching your videos for 2 years, you were a major help for me.. What I love the most is that your videos have retained their style..... Short, to the point and no extra bs.... I would rather binge watch your videos than some so called "scientist" explaining me how even breathing air will eventually kill me
Hahahaha thank you, dude! So happy you enjoy the content. I make the videos simple because when I watch UA-cam (I don't very much) I like simple content. I'm not a fan of people complicating things.
Thank you for the support over the years. Much appreciated 🙏
One of my favorite channels on youtube!
Ah I appreciate that very much. Thank
You for watching!
The best exercise ever for ED. Gets blood flowing to the exact region it's required.
Try it an hour after eating a large amount of watermelon. Blood flow off the charts.
I would not have thought of that. Squats rock!
I laughed at first now I remembered funny things would happen sometimes when we were warming up in high school... Will definitely be doing squats regularly from now on!
The key in this video that I saw, was the lack of a full extension of the legs during the squats. Small point, but simply not unbending your legs all the way, keeps them loaded the entire time, which increases that pump factor. Shorties, or crispies I call them, and use that way of moving to build muscle and explosive power for all my prime body weight movements. Keep up the solid work.
Yeah constant tension on squats is wild for the pump. I like these for “sprints”. I will lock out on really high rep sets, like 300-500. This makes them easier and lets me go for longer and I can keep my heart rate around 140-150 for 15-20 minutes that way, more like going for a jog.
@@Kbogesyet also to strengthen the knees and support tendons, I like to throw in a variation with a set of Very slow, all the way down squats which can work wonders for the supporting leg joints.
Kyle, just wanna say, your training methods and philosophy have been borderline life changing for me over the past year! My primary sport is running but your content has been so helpful for me in so many ways.
Oh man I appreciate that! So cool to hear you have enjoyed the content. Running is awesome,BTW! Keep at it. Thank you bro🙏💪
A UA-cam who consistently posts short and information dense videos in this day and age is rare and a welcome change from the usual 10+ min videos which have so much extraneous content
I appreciate that! Thanks for watching. 🙏
Squat is conditioning my knee. Glad seeing your new video k boges!
Yes! BW squats were a big part of recovering my knee health after Martial arts injuries.
knees overtoes man
Yep!
One thing I really like in this video is how Mr Boges does not use full range of motion at the top. Instead, by keeping some bend in the knee, you keep the muscles under tension without any rest and also don't get close to locking out the knee which is better for the joints when doing high reps. I strongly suggest this form
It really concentrates the metabolic stress. Feels like a sprint in terms of cardio.
straight to the point, love your videos.
Thank you, Mathieu!
Been a while since I last commented on one of these vids. Glad to see Kboges still pops up on my feed. I took a break from my 100 daily squats after I had a groin injury doing them every day for about 3 months straight. Think it’s about time I get back into bodyweight exercises since training with dumbbells leaves my joints wailing. Love pumping a few of these out before I hit the weights though, they get the engine running in no time.
More people should do high-rep bodyweight squats. They are a gift if you want simplicity and accessibility. I personally find them much more enjoyable and beneficial than running or cycling. Additionally, I just feel so mobile, agile, stable, and physically prepared. People talk about 'superfoods'. I'd argue that high-rep bodyweight squats are a 'super-exercise' given how many different aspects of fitness they develop, and how good they make you feel.
The only downside is that higher rep-ranges (250-500) drastically increase my appetite, but it's worth it for the superhuman stamina I get in return, and being able to eat like a horse without putting on weight is probably desirable for some
Dude I love your thoughts on this. Couldn’t agree more. So good!
BW squats still holds my number one favorite training. Running on forefoot recently rivaled that favorite, it was awesome. The thing however is that I'm not sure what variation I should pick between the three: deep knee bends, deep squat, or the parallel.
@@sagiridesu7230 All? Why not just cycle through them? Although I don't know why to include the parallel squat in there.
@@bradthompson5383 isn't the squat he's doing in the video called parallel squat? Actually I did three of them, 100 each after watching the video and...I think I'd rather do the parallel and deep variation 250 each to make it 500 whole. I'm going to skip deep knee bends and go for sissy squats when I get stronger soon.
Yeah that’s what I do. I like a variety of squats.
I used to do 250 jump squats in a row and man that was awesome. Love it!
Jump squats are awesome!
now? 25?
Thats a lot! I can only do 120 total in 3 sets of 40
In a row!?
@@edunogues23when you are skinny it's easy to get to be doing hundreds of BW squats in a row
Actually, I appreciate your content. Finished top 10 in a 50 mile Ultra at the age of 41, adapted some weighted lunges, high rep body weight squats, weighted 3/4 single legs and Bulgarian split squats.
Good content and well delivered.
Thank you for the kind words!
Congrats on a top 10 finish! That is extraordinarily impressive. Well done 💪
Immediately after watching this video this morning I did 100 squats and it took me exactly 5 minutes. I felt very spent by the end. The next time I do this (which will be tomorrow) I will pick up the pace and try to do 100 in four minutes. Once a week I do a few four-minute intervals on my stationary bike, with a three-minute rest between intervals. I think that I may be able to replace the bike with squats for this interval workout. This prospect makes me very pleased because of the "portability" of squats. I am so happy that I saw this video. Doing 100 squats made me more tired than I would have predicted.
Well done! I love the approach. Keep at it and keep me posted. I think you are gonna love the results.
As a former boxer I can tell u that I relied only on walking, jump rope ,kettlebells weighted calisthenics and rings , it gave me a amazing shape and speed on my hands . More important this is very good for ur mental health.I am glad I found ur channel . Love ur content sir. Subscribed::😊
I love hearing the proof from combat athletes. These exercises have been used for centuries for good reason. They have always worked, and they always will. Thank you for the support, brother. Much appreciated. 🙏
@@Kboges thanks sir.
I have a query, u do only calisthenics or u include weights ??
I will lift occasionally, but usually just for fun or a special occasion, like if I'm at a hotel and they have a gym, I will message round with weights, but my normal training is BW and weighted calisthenics.
I also rely on walking everyday. Can I do these after walking? Or will legs be too sore next day? I need to walk everyday
I really like how you explain things as easy as possible! I initially used to go to gym but now i just use paralletes, kettlebell(15 kg) and a pull up bar at home. Currently practising the daily pushup, pull up and squat routine you have recommended in your videos. Thanks 🙏
Well done! Yeah this stuff really is simple and doesn’t need to complicated at all. Home training with a few cheap pieces of equipment can take the average person further than they think.
I dont have time to be doing my usual training routine, but i also dont want to be doing something else that would impact my training goals. i thought squatting could be a fine option to still do some training, but kind of futile by itself, so i ended up doing nothing much for the last couple weeks. but this turned out to be just what i needed. a short burst with real effects that are in line with my overall goals, i didnt think it would work so well. thanks for the vid!
Agree, again, thank you for your content - I once believed squats and lunges without relatively heavy weights was a waste of time but I have changed that mindset since subscribing here - as you have stated in other videos the range of repetitions for hypertrophy, strength and muscle endurance is varied and relative to failure is proven scientifically and in my case anecdotally - I didn’t believe it until I experienced it and saw the results. With body weight single leg movements, bodyweight heel elevated squats, vest weighted lunges, reverse and regular Nordic curls (not all done in one leg session) , I am getting similar results to sessions of heavy leg sleds and dumbbell lunges and barbell squats without the fatigue and strain on my lower back.
I've just did it; simple, convenient and the burn is real.
thanks
Well done! 💪
I love the little tweaks Kyle gives in these videos. Just switching it up from standard body weight squats to constant tension, I could feel the increased intensity immediately. No need for any equipment and so easy to do any time.
Heck yeah! Glad you enjoyed the variation! It's a powerful one for sure.
this will be my exercise snack every few hours!
Yep that is the perfect application!
This is super advice! I workout almost solely body weight now in my 50's. It is the best for all around fitness and agility and never ever think that you can't get very strong. It's quite the opposite. If you prefer agility and cardio for all around fitness? Listen to this guy!
Listen to THIS guy!
I know SO many dudes in their 50's and beyond that have switched to BW and love it. The benefits apply to younger guys as well! 💪
Found high rep squats and lunges cross over really well to cross country running too.
Was out for 8km yesterday and my knees and ankles felt so much more stable and strong despite it being wet and muddy in the fields!
💯 for runners, hikers, cyclists etc they make a HUGE difference.
I AM 21 y/o . Squats have made my legs strong , i do fast reps of 20 with a 10-15 seconds break of 3 sets . I am learning MMA , currently in the stage of kick boxing although I am not very good at it but I remember I went down in first kick of the sparring partner . But with explosive squats including the jumping squats i made by thighs and legs strong . This is what i achieved in a span of 3-4 months . I think i took too much time but since i could see the progress i feel confident in my strength . Great content friend ! 👍
Edit : I would like to add that i also did progressive squats of 20 with every count
i.e. 20(20+1)/2 = 210 reps continuously, but only two times a week . With Good amount of stretching before and after the workout
Heck yeah! Dude that is some good conditioning. These types of exercises are awesome for martial arts.
Love how you come across and the information you share. Cali goat
I appreciate that very much, Sam. 🙏 💪
Conditioning and the more anerobic and endurance end of the spectrum has been my main focus for many years and I still do 100 rep squats just about daily. They are just one of those things like 100 unbroken Kettlebell Snatches in less than 5 mins, 100 burpees in less than 5 mins, that I keep as a very regular bar that I must never fall below. Their simplicity is part of their power, and just like doing hill sprints (my fav exercise) they never really get easy. You can always tweak the tempo (density) or stagger your stance a bit or add a bit of weight or whatever. But just the basic bodyweight version is the best tool for me. Mike Tyson's Deck of Cards body weight squat workout is a really good bad time also, as is 30 Down Squats.
Couldn’t agree more, Jason! I love these simple benchmarks. Nothing fancy just simple things that are brutally effective that actually carry over to real life. 💪
Good to hear from you dude!
100 burpees in under 5 minutes is extremely impressive. Rock on!
Jason is a beast!
@@TheMangorange Find a big hill and sprint it multiple times a week. Your gas tank will increase significantly, though the hills never get easy. At least they haven't in over two decades of trying for me. The Hill always wins. It's a great and free way to get the best workout of your life and it is safe!
@@jasonwelsh417 Thanks for the tip! Will definitely try to add some hills to my training.
100 ab reps also makes miracles. 100 reps should be a primordial skill, at least for the abs and legs, i should try 100 reps in other areas
I like that! 💪
I love 100 rep curls and floor press 😅
I should definitely start doing squats
Thank you for posting another inspiring video. I was just about to go to bed but had to try this. Gave up at 50 so there is work to be done, clearly. And now i om happy instead of tired. I run 15k twice a week, and have done for a while. This exercise is what my legs need to break the routine
50 is solid and you will be there in no time!
Enjoy the change of pace!
@@Kboges thanks! Did 100 with a few pauses a few days ago. Sore muscles for 2 days straight, then out running a 16k and noticed more strength already. Just now did 100 without pausing. Amazing how quick the body adapts, even at 54. Scared the cat away from breathing so hard :)
Simple and easy to apply. You just gave me motivation to restart training!
( I unforunatelly stopped training, for some months).
D
Time to get back to it, dude! 💪 let me know if you ever have any questions.
fck motivation discipline do em when ya don't wanna
I stopped many times in my life...until recently. it's all mental. Just decide if you wanna feel good or not. I got 121 days in a row going. Only death will stop me now. 2 rules. First...show up everyday. Second...just do the best you can for that day.
@@taxationistheft711 Thanks man!
Actually when for various reasons I am not able to work out some days and I am off my training program the moral goes down and this is the point where I usually stop. Especially, lets say I have made some progress and then I stop for 2 weeks. It's not easy at this point to accept and go in lighter progression or fewer reps because I have lost progress and momentum.
My track and field coach used to have us doing 3x100 of these post-session to finish us off. Also did 100m walking lunges (slowly, and mimicking good sprinting form) which was a killer… holding a high knee before slowly descending into a lunge. This video is a great reminder 👍
Oh man! That sounds absolutely brutal. No doubt your conditioning was top tier.
@@Kboges It was a 'winter training' special which was removed for the in-season summer period. I should add that we were mainly 400m sprinters (quarter-milers) - so speed endurance and maintenance of technique for extended periods were both key. Definitely trying to instill discipline in us too, I'm sure!
Dang! 400 is rough but I imagine all the squats helped quite a bit. The famous sprinter Allan Wells did a ton of these too! I think they have a great application for runners of all distances.
That finish off is amazing in this Videos. Its like you let go of a ton of things of the Body. Thanks!🎉
Just signed up for your online program. Excited to see how it is structured as I have thoroughly enjoyed your video content for a while now.
Awesome dude! I really appreciate that🙏let me know if you have any questions.
yep, not as quick but yep, I jog down to the beach, lift my heels a little, then do 10 sets of 50, takes time but I look at the sea, get into the zone and yes, I can confirm my hips, lower back, ankles plus legs ( I run) feel amazing. Running 8-10 miles is well.... pretty easy at endurance pace of around 9-10 min miles. Simple stuff, I also do lunges, backward lunges, mountain climbers, various press-ups, side split stuff, split stuff (not pretty:) ) and yoga with a focus on meditation and breathwork. Big thanks to you and this nice community, this content keeps me going for sure.
I love it! That is such a cool routine, and no doubt will keep you very very fit and healthy.
Thanks for the views and great comment!
please talk about lower back pain and glute & hamstring soreness, i'v ben thru some ciatica problems. love your videos, peace
Hmm.. Injury and pan management aren't my are of expertise. I would go get this assessed by a professional in-person. There are so many potential drivers of low back pain.
I finally managed to get 100 in under three minutes. I was making crying sounds near the end and almost fell down when I finished, but I did it!
What is really impressive in this video is the squat depth - well below parallel. I can't even come down to parallel. Last night I tried a set with my heels elevated. This allowed me to come down a bit farther, but i could only get about 60 reps.
WELL DONE! Dude that is awesome. 100 in 3:00 is absolutely legit. Don't worry about the depth. It will come in time. Heel elevation is a great way to go, but the more you squat, the better and more comfortable your squat will feel. Keep at it, take it slow, and enjoy the benefits.
Nice job, brother!
@@Kboges Thanks for the positivity! I got 100 in 2:35 yesterday. I have never felt such discomfort in my quads. I really appreciate you featuring this exercise on your channel. Now I can have little exercise snacks throughout the day without having to go through the trouble of getting on the stationary bike, finding a multi-level staircase, and so on.
I'd love to have a K boges video/plan that I could show my 70 year old dad who really doesn't do any other exercise than walking. His posture is starting to get worse, belly grow and no visible muscle but he struggles with the motivation and consistency. Something simple and easy to execute would be great for a lot of retirees.
Get him doing some BW squats! If he just did that, he would see improvements. If you could get him doing some TRX rows or something, he could take things to the next level. Even a single set of each per day would be solid!
Few years ago I had a time where I got obsessed with bodyweight squats and doing as much as possible of them for some weeks. I got all the way to doing 370 reps in span of cca 9 minutes. Felt amazing, one day I might get back into but rn I, ironically, deal with a knee issue (not caused by doing too much squats I'm sure of that, since more recently I worked out only like, 1-2 times per week at most and even that didn't include lot of leg training)
Heck yeah! Dude those are pretty rad numbers. Conditioning beast! You can get back to it for sure. If you got there before, you know what to do to get it back 💪
I definitely rather train this way with bodyweight than a heavy barbell. I just want strong legs. I don't have bodybuilding aspirations so size is not goal by any means. Great video!!
Same!
@@Kboges Well, before plateauing, I think the people who can't do this yet will probably gain some size in the process of reaching it, right?
Yes. I could go into this topic at length, and I might, but I think plenty of people can gain quality size from high reps like this. I've seen it. I also have dexa showing my legs slightly ,more muscular than when I barbell squatted. I do not think these are as efficient as barbell squatting for hypertrophy, but I think they can work better than the literature suggestsl. I think the reason the literature shows very high reps, like above 50, to be less effective on a set by set basis is that they are brutally hard and require a lot of work capacity and will power to push to failure. It's excruciating and they can leave you completely toasted and vomiting if you are not prepared for them. In most university studies, the subjects are recreationally active or mildly trained college kids. I really doubt they have the developed work capacity to get a maximally hypertrophic stimulus out of a high rep set without the prerequisite work capacity. I know it has taken me YEARS to develop it. My suspicion is that if these studies looked at high reps, like 50+, in experienced bodybuilders who had a ton of experience with using them, and who had the work capacity to take them to failure, the results could be very different.
@@Kboges Yes, I can see those being big factors...and also the fact that in practical terms you could do your set of 100 (or more with lunges and so on) every day and yes, get better results than when you were barbell squatting just once a week, right?
I tend to think so. That's one of the big reasons I'm a fan of high frequency low fatiguing movements. You can hammer them a lot. My back transformed when I stopped deadlifting and heavy barbell rowing and started absolutely spamming pull ups. It wasn't like my back was weak either; I could pendlay row 275 for sets of 5, kroc row 150 for 30 reps, and deadlift 500. The recovery from those movements seriously limited my volume and when I dropped them, my recovery was SO much better on lighter BW movements. A heavy set of deads would literally wipe me out for like 10 days and everything else would suffer in the meantime. But I could do multiple sets of pull ups every day without any real issue. I imagine the same thing happens with legs too.
I currently use your tips to become fit for the selection process of federal police in germany. Works great!
Cheers 👍🏼
Awesome! Glad the info is helping. Feel free to reach out if you have any questions 💪 best of luck to you!
Thank you 👍🏼
@@Kboges Hey, a Question came up in my mind: what are good exercises to "bulletproof" Ankles, Knees and Wrists ?
I do Backwards pulling for my knees already and that helped a great deal, but i still have pain in my left knee while walking down hill with a pack on.
excellent video. I love your unique, simple ideas. I like to adopt this style of training myself, where it is simple and fun for me.
Thank you, Chuck! I’m glad it resonates
Thank you once again
The slight torso lean works amazing for my anatomy. I used to try to squat super upright and it created some issues in the SI joint/low back. I only squat upright if I elevate my heels.
The simplicity and effectiveness of your videos are almost criminal. Thanks brother. Sincerely appreciate your videos and work🔥🔥🔥🔥
I appreciate that more than you know. Thank you brother!
@@KbogesDefinitely welcome. Always look forward to your videos. FUTURISTIC TIMELESS SIMPLICITY 🙏🏾
You are too kind dude! Thank you.
Love this, realistic and uncomplicated advice for strong functional legs.👍
Heck yeah brother! Thank you for the kind words!💪🙏
such good advice. Thank you sir.
I enjoy the bodyweight squats. I started adding a single "death" set after i'm done with goblet squats. It's a great finisher.
I love that application. I often program a set a BW squats for lifters in the same way.
Well said!! Well done!!
Thanks, brother!
regardless of my workout that day i knockout 150 squats 3/4 times a week...69yrs young..thank you for your training program sir
THAT’S how to do it! 💪
Right on time with valuable knowledge!!!💪🏿💪🏿💪🏿💯💯💯
Thank you, dude! I appreciate that🙏
If there's one channel to look for fitness, then this is it👍🔥
Ahh thank you! That is super kind, my friend. Much appreciated.
Thank you for this useful and very practical advise! Easy to apply and maintain, great video length❤
Glad you enjoyed! Thank you for watching!
Thank you for the video, Kyle! I realized I haven't seen much of you doing dips on parallel bars. I'd really love to hear your thoughts and insights on them
I’m a fan of I think they are Ana amazing exercise but I have an old shoulder injury that just doesn’t tolerate them. I’m currently working on seeing if I can get past that and tolerate more volume with them but for the past 10 years or so, I’m kind of limited to doing them maybe 1-2x per week tops so I usually just throw them in periodically.
Thank U Kyle, I’m 66yrs old an in need of a knee replacement on my left knee. I’m planning to retire soon. Even with my knee in the bad shape it is I know I can do body weight squats - not 100 inna row……..yet! But 25 isn’t out of the question. I despise being out of shape and I plan to be in the best shape of my life again before I’m 70!
Thank u for giving me hope.🙏🏾
Dude, there is no doubt you can get it! I'm excited for you to get to 70 in the best shape of your life. Just take your time, brother. I had a client get his first pull up in his late 70's. That is no joke. It can be done! If you ever need some help shoot me an email. Keep me posted on the progress.
100% BWS for the win. You can vary the workouts infinitely by changing reps, rest, and work ratio. In Nov 2020 i started with 20 every 2 minutes x5, 4 years and 96k reps later, my longest BWS workout was 36 reps every 2 min x 30 with extra 5 reps to reach failure on the last set. Resting heart rate in the 40's with no additional cardio, just regular walking.
100% this! Dude consistent high rep squatting is absolutely legit. There was a period where I was traveling, in school, working on growing a business etc where I didn’t run at all, just squat, lunge and horse stance. I had to do a 1.5 mile run for a vo2 max test in grad school and still ran it at around a 6:40 per mile pace without any running. Not that that is incredible but it’s solid for someone who hasn’t done any running for months and just doing high rep leg stuff. They are way more potent than people give them credit for.
Wow! How long does that take? You do thirty sets of 36 reps?
@@sjt6979 exactly 30 sets each 2 minutes = 1 hour. It was fun, though I suspect my dogs were starting to lose their patience : )
High rep bodyweight squats enhanced my overall leg functionality, it feels like my feet have a stronger grip on the floor at all times making it hard for any hazard to stagger my stance/posture. Best way i can describe it is your legs just become best friends with the ground
I like that. I think it’s a good description. I know high rep squats, lunge, and horse stance have given me so much confidence in my legs. I literally never have to worry about them getting tired or shaky in martial arts, on a run, on a bike ride, or doing long all-day walks when I travel. It’s such a great benefit.
I love this. Someone please tell me: if I have knee arthritis that causes some, not much but some, pain when I do bodyweight squats, should I do them anyway? Please don’t take this as me asking for medical advice. But I really think among the many viewers of this video there may be some who have the same experience and I’m wondering if anyone has done these with pain and it’s NOT gotten worse. If so I want to hear it for encouragement.
If no one has any feedback on their personal experience, consider posting the question in the community. It’s free to join; there is no catch. I can think of a few people who probably have some experience in the matter.
As a coach, I’ve trained quite a few people with a wide variety of knee issues. In general, I find that training helps these things over time. Every injury/source of pain is different of course, but improving your strength, mobility, and tissue health through exercise almost always does positive things. Not using the joint is not typically a plan for preserving its function. That’s not medical advice though 👍
Arthur jones stated that upper body is built for short strength sessions but lower body is for endurance/ fatigue resistance so requires more conditioning as compared to upper body…
This video stamps a yes on the fact 🙌🏼
Yeah I’ve heard that many times as well. From an ancestral perspective, that seems to be the case, right?
@ not much into anatomy but i think upper body muscle are different from lower body muscles…. For instance, one can train push muscles on day one and pull muscles on day two…. But is not recommended to train quads/ glutes/ hamstrings separately as is not efficient
Could be wrong though (feel free to correct me thanks)
I don’t know but I feel like there are obviously differences in function, right? Our legs are designed to have a lot of time on them. They have to support us against the pull of gravity, constantly. That’s a unique demand relative to the upper body.
@@Kboges exactly….. couldn’t have said better!! Thanks
Just got out of ankle surgery. 10 bodyweight squats is my first goal and 100 will be down the track.
Ahh man I wish you the best on your recovery. Comment on the latest video when you knock out that first 10. Best of luck, brother! 💪
Hey Kyle I’d love to hear your opinion about CrossFit style programming. But Utilizing bodyweight movements and pairing them with ergs and kettlebells? I love your content and thank you for you do.
Example : 50-30-20-10
Rower for cals
Burpees
Double unders
Air squats
Kettlebell swings
Bodyweight squats are always something you can fall back on. In fact, high rep hindu squats and hindu pushups were the only thing I did on my month long vacation and I was still sharp and crisp for martial arts when I got back.
Spot on! They are always there and for combat athletes they can get you in fighting shape no doubt.
Спасибо вам большое за работу, мне 43, имею большой опыт тренинга, сейчас инстиктивно занимаюсь по вашей методике, но вы мне очень помогли понять, как действительно нужно тренироваться, очень жаль, что ваш канал не известен в России, было бы не полохо, если бы вы говорили на русском языке, в таком случае вас бы смотрели не только в России а и в странах бывшего СССР, а это очень огромная аудитория, ваш канал определенно нужно продвигать в русскоязычных странах.
Keep it simple.
Brilliant. 👍
Thank, Jon!
My legs honestly got bigger and stronger focusing purely on high rep bodyweight squats and this adds up the cardiovascular gains when i do a lot of zone 2 running.
Yep. I've got a client who does 500 in 15 min, twice per week and his legs got massive from this and obviously, his conditioning is top tier. Pretty good tradeoff for a 30 minute investment every week. And I totally agree about it complimenting zone 2. The squats feel like running intervals, but harder.
100 rep squats are a great CV workout and stimulate the whole lower body for sure.
Heck yeah. Fast, simple and it just works!
i'm 70 and i've done 100 in a row. they should be viewable on my channel. i'm not currently training them, so i know i can't do them at the moment. i was doing 2 sets of 50 regularly a couple years ago.
Heck yeah! That’s the goal, Bruce! Well done.
Thank you brother
Thank you as well brother!
I wanna add one more point. I have rheumatoid arthritis and I've found that doing a 100 bodyweight squats a day really relieves the pain and gives strength to my knees. Kudos.
This is great to hear. Glad these give you some relief and strength. BTW, ever message round with horse stance? There is a study on the horse stance reducing intra-articular inflammation in those with OA. I know that OA and RA are very different, but I wonder if isometrics might have an application as well, or if they work through the same mechanism as high reps.
Yes! I started doing horse stances a few years ago sometimes lifting a little weight ~5kgs and it also helps. Wall sits are good too. Actually, I needed that reminder, thanks!
My pleasure! Best of luck to you.
Several days ago I tried this and got 100 squats in one go, but I did it at a leisurely pace (it took five minutes), and they were not constant tension (I stood up all the way at the end of each rep). Since then, I have tried four times to hit 100 at a faster pace and by using constant tension. My numbers over those trials are 82, 84, 86, and 90. Every time, I did the set in about 2:40. What makes me quit every time is the lactic acid build-up. Question: If one were able to do 100 of these squats in two minutes, could they make themselves maximally winded if they did the 100 squats at a a faster pace? That is, would one be able to replicate the oxygen debt and heart rate obtained by, say, running up a steep hill at top speed? Every time I have tried 100 squats so far, my quads hurt terribly, but I am not overly winded. I am hoping that as my squatting muscles get stronger, I will be able to accrue a greater oxygen debt. Is this a realistic hope?
Yeah this is a super interesting topic. A lot of guys will experience something very similar when they start working out on a bike doing intervals; the metabolic stress in the quads will finish the interval before cardio becomes a factor. As you train these, your legs will be able to handle more reps, allowing you to push your reps higher and get to a higher HR. When I wear a weight vest, I can max out my HR in 2 minutes legs are destroyed of course, but my cardio is stressed immensely. Just stick with it and you will be able get some very good cardio from it.
Man these are great. I’ve been pretty aimless on leg training, just been doing 8-15 lockout squats for 3 sets. For these I can only do up to 25 squats per set, then I rest 3 minutes, I work an office job so I guess it makes sense
Do you have any guidelines on rest periods between these large squat sets ? Love the videos they really have helped me
It really depends on how are you push 'em. I think for a lot of people 1 set is totally fine. If your conditioning is such that it becomes too easy, you will have enough experience to judge how much rest you need for the next set. It's going to vary from person to person. This was my second set and I had about 5:00 between it and the first one.
Kyle what do you do to train your lower back? Thanks for all the great content!
My pleasure! Thank you for watching!
For low back, I will do some back extensions from time to time. I feel like it gets hit a bit with different bridge variations as well. I rarely feel like my low back is a weak point for what I like to do. If I wanted to really et it strong, I would throw in some RDL's or deadlifts.
50yo lifetime cyclist here, and getting into BW stuff this last summer. obviously I like the squats, but I'm still gonna work on getting to this point. right now I'm doing 5 sets of 20 through the day. But I have a massively long mt bike ride in April that will have about 2 hours total of hike-a-bike sections. I can see the conditioning from this could make a big difference pushing up yet another steep hill after 15 hours on the trail.
100% I mountain biked all through my 20's and ended up back squatting in the low 300's for sets of 10 and got a 500 lb conventional deadlift. In my experience, it had essentially 0 carryover to the bike 😂. I might have been able to pedal a taller gear for about 2 minutes and then after that I was smoked. I started hammering BW squats, lunges and horse stance, and my legs could handle repeats on hills that I used to have to walk my bike up. No joke. The carryover was one of the most obvious and direct I've experienced in training. Long rides with repeated steep hill climbs became no problem. I could finish the ride and go run stairs a few hours later without any issue. I can't say enough good things about these for cyclists.
What timing...I've been wondering about the effects of ATG bodyweight squats. I'm 56 and it took me over a year working on decent form. Now doing three sets of 8 a few times a week. I really notice a difference in my longer walks(5-10 miles), everything feels stronger even over hills and really in a groove.
WELL DOING BODY weight squats be good for my knees ,the doctor said they would make my knees worse ,he said I needed them replaced 8 years ago ,I have been riding bikes since every day and I am ok ,but walking to much gives me a lot of pain ,I am 60 and do lots of dead hangs and pull ups ,but not much leg work ,due to knees .
High rep bodyweight squats never fail to push my lungs and heart rate to its limits. However I feel like they need a certain amount of will power to push really hard compared to upper body stuff because it really gets unpleasant once the rep count gets high!
I couldn’t agree more. I’m with you on all points there.
Another excellent exercise. Don't underestimate it just because it is simple
Exactly right!
Thanks, Richard!
How many sessions of these per week do you recommend? Is 1 set every other day a good starting point?
I’ve done daily and I’ve also done 1-2x per week. Both work but expect some soreness if you do them infrequently and don’t have a lot of other leg work going on.
Solid video as always Kyle. Advice sought if you may.... could high rep bodyweight Squats/lunges, alternated each day with KB swings, be a good alternative to running for cardio?
So, I'd undertake 15-20x weekly hard sets (2-3x hard sets daily) for my upper body and high rep lower body stuff for my conditioning....would you say this is a reasonable plan for GPP purposes & goals?
I am a semi-beginner doing your foolproof calithenics template exercises and had a question. For example, pushups, should I do 5 variations 10 reps each(my max is 10 reps for some of the variations) or one variation 50 reps. Second question is how many sets should i do it in. Thank you
Hmm... not sure I understand the first part of the question.
You can alternatively pick 3 variations of a movement, perform 1-3 sets per day, rotate through them, perform each set a few reps shy of failure.
Thank you🙏🏻
When life or depression pulls me away from lifting for weeks or months, I’ve found calisthenics to be a great way to ease back in. I used to think leg work was calisthenics’ weak point, but your video changed my mind. Bodyweight exercises can be perfect depending on the need.
Kyle, do you have any advice on brain health, dopamine, and blood flow? I’m at a crossroads with ADHD medication and I value your perspective. While they did give me a boost in alertness, I feel stupider somehow. The cortisol increase has sipped me of my creative essence. I suspect the root cause might be sleep disruptions.
This is tough, man. Sorry to hear about the struggle. This is not medical advice, but you might consider looking into your methylation status (MTHFR) polymorphisms. A lot of people can benefit from some simple nutritional adjustments that make them feel immensely better. Nutrients like choline, folate, riboflavin, b12 etc can be game changers. These can be consumed in whole food sources. Also omega 3’s and creatine can potentially be useful as well. Check out Chris Masterjohn for more information. That dude is about as good as it gets for tweaking your diet for stuff like this.
Carnivore diet completely cured adhd and depression for me
I’ve heard similar stories from clients.
@Kboges Wow, I'm glad I asked you! A thousand thanks for guiding me towards this resource. Thank you for the sympathy as well. It's been very hard, and I came close to giving up. Good evening.
@@ht8083 I've been eating more carbs recently. That might explain why it worsened so suddenly.
Hoping this can be the new fitness culture society needs
Same here, brother. 🙏
Watching this after a leg day workout 💪 good video
Hahaha heck yeah, Joey! 💪
@Kboges haha let's go 💪
Hey Kyle, I noticed on your new site that the free courses link is broken. Other than that, the new site looks good man!
Thanks, Matt! Yeah the new free content page needed additional redesign so it’s probably the last thing to get finished. Hopefully it is finished this week.
I felt like the redesign was long overdue. The designer I hired did a better job than I anticipated.
Hey Kyle - I'm running your Pull Ups program (and same on pushups) and have been loving it. I decided to go for the 200 squats in sets of 20 with 30 second rest... I started at 100, gave myself a rest day, then went for 120. I ended up tweaking my back somehow doing simple bodyweight squats... I have good flexibility, have done lots of squats in my life. Any thoughts on how I can protect the back? Or what I might have done wrong? I used to have low back issues when I was doing leg press w super heavy weights, but i thought doing bodyweight would eliminate the possibility of hurting it
Too deep and leaning too far forward?
@@jimperry4420 thanks for chiming in - I don't think I'm going much deeper than he is in this video, nor leaning further forward, but i should film myself next time i attempt to really know
is cossack squat a good exercise?
Yes. A very good one.
@Kboges you definitely should make a video on that movement
It's on the list!
Im very chronincally ill but I manage to work out now once every two weeks. I do just four exercises:
1. Inclined ring pushups with the negative range of motion
2. Ring rows
3. Deep squats or reverse lunges
4. One-legged calf raises.
Just turn off my brain, and in a couple years I can reassess.
I love it. That’s how to do it. Simple and effective.
Best of luck managing your illness. I hope you get it under control. Keep me posted on how things go for you and thank you for showing how it can be done even when you deal with health issues. 💪
I have definitely felt the benefits of this in daily life.
My only issue is that after around 30 reps I start getting bored so 100 daily is a real grind.
Throw on a song or something. 2 min goes by real fast. 💪
Body weight training is so underrated. Some people respond better to high rep workouts. Especially for legs
100% on both points!
Hi Kyle, I've been watching your videos for quite some time now and I have found your information very valuable.
I have cerebral palsy, a mild case of it that affects my balance, I have built a decent upper body through the advice you and others have given me. I want to build decent legs to complete my physique and match my upper body. but due to my disability squats is the only leg work out that i can do, I do them as a sort of box squat variation on my sofa so that i can elevate my heels as i have poor mobility.
I was just wondering if just doing squats would help me build bigger legs
I'm 60 and along with 100 jumping jacks, 100 air squats is how I start my warm-up in the gym.
Heck yeah, Mike! That’s the way to go!
Love it!
Thanks Mark! I appreciate the view and comment 🙏