@@Kboges I actually do have some questions. I feel like I have a pretty solid understanding of how you program your training but I'm a bit confused about how you handle lower body. For example, let's say you do 3 hard sets of a push movement, pull movement, and leg movement every day. I've heard you say you treat squats like general physical hygiene and do a certain amount each day. Would these squats be added on alongside the 3 hard sets? Can the 3 hard sets be included in that certain amount? What about on days you do lunges, do you still do the certain amount of squats? I also wonder if the physical hygiene only applies to lower body or should I also be doing a certain amount of pushups and pullups each day. If you get around to answering this, thank you! (P.S. I followed your pullup program and went from 12 to 16 and finally got chest to bar!)
After staying committed to Kyle's approach for 3+ months, this has developed my physique in the most balanced way ever! With bodybuilding/weight training, I would plateau & fall off far too often. Injuries, time constraints, or other impediments would occur repeatedly. This approach, especially when staying as basic as possible, has been very linear. Focusing on form was key! Cheers to you Kyle!! Eagerly waiting to see what you advise going forward 🕉
@@Kboges you are very welcome. I have always had the mindset that exercise/diet isn’t a one way track. However family and friends see it that way. Like keto is the way, paleo is the way, whole 30. I’m only going to do 3x10s for each set, I dont want to do arms cuz they’ll make me look manly,etc. and I try to explain it as best as I can that they should learn what their bodies can do and how it responds to exercise. If done safely and properly, there is no negative to it. You don’t lose out on a workout by trying something it. You’ve worked out, your body has gained something from it. Lots of mindsets that are trying to stick to a plan (an advertised faster plan at that) and end up breaking it because they have not formed a formal habit yet. Discouragement can be so powerful when approaching it that way. The reward of staying within your limits at first and eventually demolishing those limits it’s pretty amazing.
I'm only a couple vids in and this has me totally rethinking my approach. Great channel. I'm a lifelong weight lifter but find at 44 I'm ready to move in a more calisthenic/flexibility direction. At 215 lbs I can pull about 7 strict pull ups. I don't really know where to start. Do you have so literature recommendations? A three exercise routine has my head spinning after all my years of working out. I have 1000 questions, but will run through all your content first,lol. Thanks for putting this content out there. Cheers from Montana.
Hey Clint! I don't really have any resource to recommend on the subject. In general, I like a lot of Dr. Brad Schoenfeld work, and Dr. Eric Helms. Their research isn't specific to calisthenics but general strength training.
Sarcoplasmic hypertrophy and metabolic stress drives muscle growth at higher rep ranges. I’ve finished a video today on the hypertrophy rep range and spoke to a sub about it. He mentioned your channel so I thought I’d check it out. Pretty good channel buddy
Your so right. I can't believe how people are so ignorant and say stuff like "15 reps only build endurance". I do these types of workouts and I have more muscle than most people my age that "lift" because I put in high effort and alot of time.
Exactly!! I'm in the process of making the next video about this very point. I wanted to elaborate on this and explain to people why effort is key, and how effort with high reps can build muscle incredibly well. Lots of misinformation out there about this. Thanks so much for the comment! What does your current training look like?
@@Kboges hi mate, I’m really loving your channel. So you can build a lot of muscle with higher reps lower weight as long as close or too failure? As you know I’m stuck with this approach!! Trying to get some confidence back!! I love this channel so much. 🙌🏻👍🏻
@@grahamnyman9869 Thanks brother! Yes you can. Just train consistently, intelligently, with good training principles, and do it for a long time. You will be fine! Many Bodybuilders have been training with light weights- it's a tradition that goes back over 100 years in that community.
@@Kboges thanks so much man! Keep the great content up Unfortunately I got loaded up by a bad PT when I started that put 100kg on the squat, bench etc a few weeks in.. ended up with injury’s that didn’t even go with rest.. that’s why now I’m taking other approaches now. It’s so annoying because all I’ve ever wanted was a ‘beach body’ and obviously I love how training makes you feel mentally. Do you know if muscle can still be built in a small deficit or maintenance calories?
@@grahamnyman9869 Ahhh so sorry to hear about your experience. The good news is that the body has an amazing capacity to heal. Some times it just takes a while. Be patient, treat it well, and hopefully your injuries resolve over time. It depends. For most people, yes. For very advanced and lean individuals, it is harder. The key factors for making this work... good training, good diet, low stress, fatigue management, good sleep, and time and patience.
Hi Kyle! Could you turn on the subtitles for this video? to be able to use the RUclips modality to instantly translate into my language. Greetings from Chile, great channel and information, thank you very much for sharing!
Great channel and many thanks for sharing your info, I've started a routine now based on your advise. Quick question, is there any benefit from hands on head while doing body weight squats, or is this just personal preference ? Thanks again
Effort feels like this black box. Some days I feel strong and want to keep going, some days I want to cut my sets short and go home. But it feels like an edge that is completely personal and only you are a witness to. You know if you cut it short, or if you pushed yourself. Maybe the feeling post-workout is a good indicator of that--do you feel let down, or do you feel stoked that you went a little more than you thought you could?
Yeah this is actually a really interesting topic. Pretty much everyone can go harder than they think they can, even on a good day. While I think it's good to train as hard as you can productively recover from, I think it's super important to have an allowance for a few easy days in there, the frequency of which would depend on your overall training. Sometimes, these easy days light the fire that provides the fuel for the next workout!
Hey, recently found your channel and i must say, I love the content. I haven't really done too much high rep high frequency workouts before. I'm not a beginner, have been working out for a while, including weighted calisthenics, but i mostly do only 2 upper body sessions a week and 2 lower body sessions and week and my reps are usually in the 5-12 zone. I'd like to try out this high frequency high volume workout like your 30 day continuous series. Would u suggest i do less than 3 sets per exercise or try it out with 3 sets?
I really recommend it!! My pullups went from 7 to 12 in a matter of 2 weeks all because I tweaked my frequency from 2 days per muscle group a week to 6 days,but I reduced my sets performed
Loving your channel. New to working out and watching all of your videos and just a bit confused. What is considered high reps? How many sets per exercise do you do or would you recommend for a newbie trying to get in shape? Skinny fat currently. Lastly are you saying you do this 7 days per week without rest?
What is high rep is subjective. I say anything over like 10-12+ but I do a lot of my reps in the 15-40 rep range and even higher for the legs. As for how many sets, go by weekly "hard sets", or sets approaching failure. Between 10 and 20 per basic movement pattern is good for most people. If you are starting out, start on the lower end and build up over time. Yes I train 7x a week. I don't rest, I just take easy days when I need it.
How many circuits of this routine would you do? Do you do a pull-up and push up variation every day or take a rest from some movements on some days ? I find my muscles seem a bit fatigued doing it back to back daily so wonder if I'd be better waiting a day. Do you think fluid workouts without being too focused on rep numbers is a bad idea? I know it makes tracking progress challenging but it can be more enjoy
Thanks for the vids. When you superset do you rest between exercises or go immediately from pull-ups/chin-ups to press ups? When you rest between sets how long should this be. I tend to do 30 secs, but have no idea if it’s right. I split my training days between upper & lower body, but see you do whole body most days-is this a better option? How many sets per exercise should i do? Thanks
Did you go close to failure on each set? If so, was a minute and a half enough to get the same number of quality during each set? You had another video where your said get as much rest as possible to complete the next set of an exercise in the same way as the first. Due to that i dropped the 2 min max rest between set rule I've been holding on to. How did this jive? I wouldn't mind some shorter workouts lol. Thanks for all the great information.
As someone who prefers high rep calisthenics, what do you think of low rep (3 sets of 5-8 reps), high intensity routines like Reddit's Recommended Routine? Where you progress not by increasing reps, but by using harder variations? (Basically - Pullups, rows, pushups, dips, squats, hip hinge movement 3x a week, with some core work added in)
It can work, for sure, but it's not my preference. I think it can train into people the idea that basic exercises are stepping stones, when most of the benefit people will ever accrue is form the basics. The irony is everyone is chasing the fancy stuff, but the fancy stuff is built on the simple stuff. If someone can keep their ego in check, honestly and thoroughly master each progression, then it's cool. Being impatient with that strategy is a disaster.
@@Kboges Thanks for the response! Big fan! Been going through all your old videos. As a overweight dude who ran Stronglifts 5x5 in the past, I think I'm biased towards low rep schemes. The idea of doing high reps seems mentally exhausting. But once you break through the barrier, there's something insanely satisfying in pumping out high reps of pushups (even on easier variations). I was watching your template video about having a daily volume goal. At how many reps should I consider moving on to a harder variation (regular pushup -> diamond pushup)? Also, are squats and lunges enough for legs? Or is a hip hinge movement necessary?
@@msid7748 Hey M Sid! I totally get you on the high rep mental drain... it is. I love that component, but then it's too much, I will do a harder variation to keep my reps down and get some mental recovery. I love the grind, pump, and burn of higher reps though. Plus the conditioning they have given me makes me feel ready for anything. It's hard to say. I like to tell people that you want to do a variation until it becomes really easy. As you get stronger, you have access to harder variations. All variations, hard and easy, are valuable in some way. Just train until it's easy. "Enough" is a hard thing to answer. They will make your legs conditioned like crazy, and give you some high level work capacity. You can gain some decent size with them too, but you will not match what can be done with a barbell. Heavy squats and deads reign supreme when it comes to leg size and strength. High rep BW squats and lunges (and sprints or swings for the posterior chain) can make you an absolute animal and a force to be reckoned with, but for pure size and strength, the barbell is the best tool available. It all comes down to tradeoffs. There is a significant difference in injury risk between the two.
What’s the difference between your air squats from day 3 and your body weight squats from day 2? Might be a silly question it just curious. Thanks in advance.
Everything works if you have the discipline. There is no shortcut for anything that requires work and consistency. Yo yo workout, just like yo yo diet will lead you to nowhere in the long run. Work out like it's brushing teeth. That's it.
Chin Ups/pull Ups/ inverted rows Push Ups/ narrow push ups/ decline push Ups/ tricep extensions on the floor Squats/ walking lunges/ jumping squats Are these enough to build massa continuosly?? Because i Started bodyweight training 6 months ago and i Saw a big evolution! But its seems like i stopped getting bigger
Gains always come quickly at first and slow down after your first year. To make continuous progress, you need to train for a long time, so plan on doing it the rest of your life. Make sure your diet is supporting your fitness goals, and make sure that you are striving to improve you form, build great mind/muscle connection, and doing sufficient weekly volume at a close enough proximity to failure to elicit growth and you will get some great results if you are patient.
Would you recommend an amount of sets ? Or does that depend on the amount of reps you are aiming for ? Ie I usually do 150-200 pull ups a session but can vary from 10 sets to 20 sets of smaller rep range
It really depends on volume tolerance and recovery. I shoot for about 20 hard sets per week. I can do more, but often can't sustain it, and sometimes if my recovery is poor or sleep isn't on point, even 20 is overreaching for me and I'll drop it to 12 or 14. Some exercises might be more taxing for the same number of sets so it's about adjusting it to your personal recovery capacity.
When you workout, do you go from pushups , chinups, then squats or another leg movement for 4 sets to almost failure until form is gone? Or do you work through 4 sets of push pull legs separately taking a break after each set? How long are breaks usually between
I always take breaks between sets to make sure I'm recovered for the next set. Usually my breaks are like 3 minutes, and sometimes I will do the routine as a circuit and sometimes will do each exercise one at a time. Either way is fine. Sometimes it is just nice to change it up!
This is hard to say without knowing your current program. What does your current workout look like in terms of volume, frequency, exercise selection, and proximity to failure?
Are pull ups , chin ups , pushups and squats enough for full body workout? Am I targeting all the necessary muscles with just these ones or should I add other exercises in as well? If so what exercises should I add?
These exercises will take you really far. You can always add on to them as you move along in your development, but these are the core of all my training these days.
So I just got my first pull up today. My goal was to get one before year end, so I'm a bit ahead of schedule, which I'm pretty proud of, especially considering that I still have quite a bit of weight to shed. How would you suggest I increase my pull ups from here? I do have access to a gym with a lat pulldown machine and an assisted pull up machine. Should I choose a weight on one of those and slowly increase volume? Is there a specific rep target that I should try to hit before increasing the weight? Thanks in advance!!
Congrats Brother! This is fantastic. Yes your hunch is right. I would pick a weight on the lat pull down or assisted pull up machine and build volume in that. Rows can help too. Do that while you lean out a bit more and pull ups will be a breeze. For rep range, I prefer above 8. You can follow a simple double progression- pick a weight, start with 3 sets of 8. Add a rep next time (9/8/8), then add a rep the next time (9/9/8) so on and so forth until you work up to 3x12, add weight and repeat.
What is the definition of ‘high rep’? Is it proportional to the persons own capacities if that makes sense? And second how does this interact with progressions. For example, I can do 20 incline push ups as a max in one set, would high rep be more or less of this 20. Then at what point/ target do you say, now I’ll try my proportional version of high rep for a strict push up (not incline)- eg after this progression the high rep capacity would initially be smaller? I’m trying to work out my own math and am failing to figure this out!
I think when he says high rep he means like 15+, because a lot of people out there say that once you go above 15 reps you don’t build muscle anymore and he says that you do. You must go close to failure, so if 20 is your max, do 3 sets of 15-18 for example push ups.
The amount of rest you need is proportional to the amount of fatigue you generate. The recovery from 1 set a few reps shy of failure is very different than the recovery from 10 sets to failure.
You will get way greater results if you swap those squats for 1 legged reverse step lunges where you step backwards and then go down ON ONE LEG AND THEN COME UP AGAIN. You will be putting DOUBLE the overload on your legs than doing the squats.
@@Kboges thanks for the info I’m burnt out from gym bro lifestyle and starting to lean out , focusing on actual fitness and incorporating some of your philosophy. New to the channel but really enjoying your stuff
@@OhDevBeard For sure! For upper body, most of my sets are in the 12-30 rep range. Most of my weigh vest workouts are in the 8-15 rep range. I very rarely do below 8 reps on anything. As for my legs, I train them with really high reps, so 50-100+ for squats (even with a weight vest), 50-100 for lunges. My accessory movements for legs will stay in the 10-20 rep range- those would be sissy squats, bridge variations and occasional pistols.
this is my 3rd time going back and rewatching all his videos from the beginning. so much knowledge and I'm actually writing it down this time lol
So happy to hear that! Let me know if you ever have any questions.
@@Kboges I actually do have some questions. I feel like I have a pretty solid understanding of how you program your training but I'm a bit confused about how you handle lower body. For example, let's say you do 3 hard sets of a push movement, pull movement, and leg movement every day. I've heard you say you treat squats like general physical hygiene and do a certain amount each day. Would these squats be added on alongside the 3 hard sets? Can the 3 hard sets be included in that certain amount? What about on days you do lunges, do you still do the certain amount of squats? I also wonder if the physical hygiene only applies to lower body or should I also be doing a certain amount of pushups and pullups each day. If you get around to answering this, thank you!
(P.S. I followed your pullup program and went from 12 to 16 and finally got chest to bar!)
@@tintintin070 @Kboges
Hey man! Can you share the notes??
21 chin up
28 push ups
18 Chin ups
28 push ups
18 Chin ups
25 Push ups
75 bodyweight squats
105 bodyweight Squats
85 bodyweight Squats
Thanks dude
One of the best calisthenics channel. Love your content and knowledges, sir. Thank to Minus the gym, i found this incredible channel
Thank you! It was an honor to be mentioned by Ryan!
After staying committed to Kyle's approach for 3+ months, this has developed my physique in the most balanced way ever!
With bodybuilding/weight training, I would plateau & fall off far too often. Injuries, time constraints, or other impediments would occur repeatedly.
This approach, especially when staying as basic as possible, has been very linear. Focusing on form was key! Cheers to you Kyle!! Eagerly waiting to see what you advise going forward 🕉
What’s your workout like?
I know he does pull,push squat/lunge and row every day for high volume with variations throughout the week.
You are absolutely dropping solid knowledge man. Found you from a recommendation on Reddit.
Thank you very much. I always appreciate the kind feed back! If you ever have any questions, just let me know.
@@Kboges you are very welcome. I have always had the mindset that exercise/diet isn’t a one way track. However family and friends see it that way. Like keto is the way, paleo is the way, whole 30. I’m only going to do 3x10s for each set, I dont want to do arms cuz they’ll make me look manly,etc. and I try to explain it as best as I can that they should learn what their bodies can do and how it responds to exercise. If done safely and properly, there is no negative to it. You don’t lose out on a workout by trying something it. You’ve worked out, your body has gained something from it. Lots of mindsets that are trying to stick to a plan (an advertised faster plan at that) and end up breaking it because they have not formed a formal habit yet. Discouragement can be so powerful when approaching it that way. The reward of staying within your limits at first and eventually demolishing those limits it’s pretty amazing.
@@lx130 Absolutely! Well said! I couldn't agree more.
Probably the most unique coaching channels on any topic
Thanks so much, Dhiraj!
King boges is just pure knowledge and 0 BS
That's an awesome compliment. Thank you 🙏
I'm only a couple vids in and this has me totally rethinking my approach. Great channel. I'm a lifelong weight lifter but find at 44 I'm ready to move in a more calisthenic/flexibility direction. At 215 lbs I can pull about 7 strict pull ups. I don't really know where to start. Do you have so literature recommendations? A three exercise routine has my head spinning after all my years of working out. I have 1000 questions, but will run through all your content first,lol. Thanks for putting this content out there. Cheers from Montana.
Hey Clint! I don't really have any resource to recommend on the subject. In general, I like a lot of Dr. Brad Schoenfeld work, and Dr. Eric Helms. Their research isn't specific to calisthenics but general strength training.
Man, I don't know how to say thank you to you appreciate your effort and knowledge that you share with us. Keep grinding 🤙
Sarcoplasmic hypertrophy and metabolic stress drives muscle growth at higher rep ranges. I’ve finished a video today on the hypertrophy rep range and spoke to a sub about it. He mentioned your channel so I thought I’d check it out. Pretty good channel buddy
Thanks man!
please insert the subtitles, I'm Italian and I don't know English well but I'm following you also buying the courses, because you did a great job
Your so right. I can't believe how people are so ignorant and say stuff like "15 reps only build endurance". I do these types of workouts and I have more muscle than most people my age that "lift" because I put in high effort and alot of time.
Exactly!! I'm in the process of making the next video about this very point. I wanted to elaborate on this and explain to people why effort is key, and how effort with high reps can build muscle incredibly well. Lots of misinformation out there about this. Thanks so much for the comment!
What does your current training look like?
@@Kboges hi mate, I’m really loving your channel. So you can build a lot of muscle with higher reps lower weight as long as close or too failure? As you know I’m stuck with this approach!! Trying to get some confidence back!! I love this channel so much. 🙌🏻👍🏻
@@grahamnyman9869 Thanks brother! Yes you can. Just train consistently, intelligently, with good training principles, and do it for a long time. You will be fine! Many Bodybuilders have been training with light weights- it's a tradition that goes back over 100 years in that community.
@@Kboges thanks so much man! Keep the great content up
Unfortunately I got loaded up by a bad PT when I started that put 100kg on the squat, bench etc a few weeks in.. ended up with injury’s that didn’t even go with rest.. that’s why now I’m taking other approaches now. It’s so annoying because all I’ve ever wanted was a ‘beach body’ and obviously I love how training makes you feel mentally.
Do you know if muscle can still be built in a small deficit or maintenance calories?
@@grahamnyman9869 Ahhh so sorry to hear about your experience. The good news is that the body has an amazing capacity to heal. Some times it just takes a while. Be patient, treat it well, and hopefully your injuries resolve over time.
It depends. For most people, yes. For very advanced and lean individuals, it is harder. The key factors for making this work... good training, good diet, low stress, fatigue management, good sleep, and time and patience.
Hi Kyle!
Could you turn on the subtitles for this video? to be able to use the RUclips modality to instantly translate into my language.
Greetings from Chile, great channel and information, thank you very much for sharing!
So clean🔥
Thanks, brother!
@@Kboges You're welcome!!
Thank you for your advice and thank you for your service.
Awesome video thank you
Thank you so much , sir.
I have learned a lot from you sir.
Legend
Thanks dude!
Woow super-mega🏋️♂️🏋️♂️🏋️♂️ excellent🔥🔥🔥 thank you so much🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🥤🤜🤛
Great channel and many thanks for sharing your info, I've started a routine now based on your advise. Quick question, is there any benefit from hands on head while doing body weight squats, or is this just personal preference ? Thanks again
Thank you! Personal preference. I like to vary it up.
Effort feels like this black box. Some days I feel strong and want to keep going, some days I want to cut my sets short and go home. But it feels like an edge that is completely personal and only you are a witness to. You know if you cut it short, or if you pushed yourself. Maybe the feeling post-workout is a good indicator of that--do you feel let down, or do you feel stoked that you went a little more than you thought you could?
Yeah this is actually a really interesting topic. Pretty much everyone can go harder than they think they can, even on a good day. While I think it's good to train as hard as you can productively recover from, I think it's super important to have an allowance for a few easy days in there, the frequency of which would depend on your overall training. Sometimes, these easy days light the fire that provides the fuel for the next workout!
Hey, recently found your channel and i must say, I love the content. I haven't really done too much high rep high frequency workouts before. I'm not a beginner, have been working out for a while, including weighted calisthenics, but i mostly do only 2 upper body sessions a week and 2 lower body sessions and week and my reps are usually in the 5-12 zone. I'd like to try out this high frequency high volume workout like your 30 day continuous series. Would u suggest i do less than 3 sets per exercise or try it out with 3 sets?
I really recommend it!! My pullups went from 7 to 12 in a matter of 2 weeks all because I tweaked my frequency from 2 days per muscle group a week to 6 days,but I reduced my sets performed
How it´s going?
Whats your opinion on potential limiting factors like cardio fatigue, mental fatigue coming in the way of getting close to failure
Loving your channel. New to working out and watching all of your videos and just a bit confused. What is considered high reps? How many sets per exercise do you do or would you recommend for a newbie trying to get in shape? Skinny fat currently. Lastly are you saying you do this 7 days per week without rest?
What is high rep is subjective. I say anything over like 10-12+ but I do a lot of my reps in the 15-40 rep range and even higher for the legs. As for how many sets, go by weekly "hard sets", or sets approaching failure. Between 10 and 20 per basic movement pattern is good for most people. If you are starting out, start on the lower end and build up over time.
Yes I train 7x a week. I don't rest, I just take easy days when I need it.
How many circuits of this routine would you do? Do you do a pull-up and push up variation every day or take a rest from some movements on some days ?
I find my muscles seem a bit fatigued doing it back to back daily so wonder if I'd be better waiting a day.
Do you think fluid workouts without being too focused on rep numbers is a bad idea? I know it makes tracking progress challenging but it can be more enjoy
Thanks for the vids. When you superset do you rest between exercises or go immediately from pull-ups/chin-ups to press ups? When you rest between sets how long should this be. I tend to do 30 secs, but have no idea if it’s right. I split my training days between upper & lower body, but see you do whole body most days-is this a better option?
How many sets per exercise should i do?
Thanks
Did you go close to failure on each set? If so, was a minute and a half enough to get the same number of quality during each set?
You had another video where your said get as much rest as possible to complete the next set of an exercise in the same way as the first. Due to that i dropped the 2 min max rest between set rule I've been holding on to.
How did this jive? I wouldn't mind some shorter workouts lol. Thanks for all the great information.
Do you do any warm-ups or cooldowns afterwards? Especially if you have rest like 90 s cca?
As someone who prefers high rep calisthenics, what do you think of low rep (3 sets of 5-8 reps), high intensity routines like Reddit's Recommended Routine? Where you progress not by increasing reps, but by using harder variations?
(Basically - Pullups, rows, pushups, dips, squats, hip hinge movement 3x a week, with some core work added in)
It can work, for sure, but it's not my preference. I think it can train into people the idea that basic exercises are stepping stones, when most of the benefit people will ever accrue is form the basics. The irony is everyone is chasing the fancy stuff, but the fancy stuff is built on the simple stuff. If someone can keep their ego in check, honestly and thoroughly master each progression, then it's cool. Being impatient with that strategy is a disaster.
@@Kboges Thanks for the response! Big fan! Been going through all your old videos.
As a overweight dude who ran Stronglifts 5x5 in the past, I think I'm biased towards low rep schemes. The idea of doing high reps seems mentally exhausting. But once you break through the barrier, there's something insanely satisfying in pumping out high reps of pushups (even on easier variations).
I was watching your template video about having a daily volume goal. At how many reps should I consider moving on to a harder variation (regular pushup -> diamond pushup)?
Also, are squats and lunges enough for legs? Or is a hip hinge movement necessary?
@@msid7748 Hey M Sid! I totally get you on the high rep mental drain... it is. I love that component, but then it's too much, I will do a harder variation to keep my reps down and get some mental recovery. I love the grind, pump, and burn of higher reps though. Plus the conditioning they have given me makes me feel ready for anything.
It's hard to say. I like to tell people that you want to do a variation until it becomes really easy. As you get stronger, you have access to harder variations. All variations, hard and easy, are valuable in some way. Just train until it's easy.
"Enough" is a hard thing to answer. They will make your legs conditioned like crazy, and give you some high level work capacity. You can gain some decent size with them too, but you will not match what can be done with a barbell. Heavy squats and deads reign supreme when it comes to leg size and strength. High rep BW squats and lunges (and sprints or swings for the posterior chain) can make you an absolute animal and a force to be reckoned with, but for pure size and strength, the barbell is the best tool available. It all comes down to tradeoffs. There is a significant difference in injury risk between the two.
@@Kboges Thanks for the detailed answers Kyle! The best and simplest calisthenics channel on YT right here!
What’s the difference between your air squats from day 3 and your body weight squats from day 2? Might be a silly question it just curious. Thanks in advance.
Everything works if you have the discipline. There is no shortcut for anything that requires work and consistency. Yo yo workout, just like yo yo diet will lead you to nowhere in the long run. Work out like it's brushing teeth. That's it.
Nice! Good Work, thank you!👍
Can you make a Video about your diet?
Thanks! I'm thinking I might make something for the community on that topic. Good suggestion!
Chin Ups/pull Ups/ inverted rows
Push Ups/ narrow push ups/ decline push Ups/ tricep extensions on the floor
Squats/ walking lunges/ jumping squats
Are these enough to build massa continuosly?? Because i Started bodyweight training 6 months ago and i Saw a big evolution! But its seems like i stopped getting bigger
Gains always come quickly at first and slow down after your first year. To make continuous progress, you need to train for a long time, so plan on doing it the rest of your life. Make sure your diet is supporting your fitness goals, and make sure that you are striving to improve you form, build great mind/muscle connection, and doing sufficient weekly volume at a close enough proximity to failure to elicit growth and you will get some great results if you are patient.
@@Kboges thanks ive been working out for 6 months now
Would you recommend an amount of sets ? Or does that depend on the amount of reps you are aiming for ? Ie I usually do 150-200 pull ups a session but can vary from 10 sets to 20 sets of smaller rep range
It really depends on volume tolerance and recovery. I shoot for about 20 hard sets per week. I can do more, but often can't sustain it, and sometimes if my recovery is poor or sleep isn't on point, even 20 is overreaching for me and I'll drop it to 12 or 14. Some exercises might be more taxing for the same number of sets so it's about adjusting it to your personal recovery capacity.
Still no way as shredded as you though bro … maybe my diet is what’s holding me back
Keep at it though. Play with the diet until you get it dialed in.
When you workout, do you go from pushups , chinups, then squats or another leg movement for 4 sets to almost failure until form is gone? Or do you work through 4 sets of push pull legs separately taking a break after each set? How long are breaks usually between
I always take breaks between sets to make sure I'm recovered for the next set. Usually my breaks are like 3 minutes, and sometimes I will do the routine as a circuit and sometimes will do each exercise one at a time. Either way is fine. Sometimes it is just nice to change it up!
@@Kboges how many sets do you usually do?
Just wondering what state do you live in?
I can do 15 max pull ups 25 max dips and 30 max push ups
how many repetitions to do per set ?
Rest betwen sets ?
Thanks
This is hard to say without knowing your current program. What does your current workout look like in terms of volume, frequency, exercise selection, and proximity to failure?
K boges I want to go full body like you
Dips
Pull ups
Squat
Are pull ups , chin ups , pushups and squats enough for full body workout? Am I targeting all the necessary muscles with just these ones or should I add other exercises in as well? If so what exercises should I add?
These exercises will take you really far. You can always add on to them as you move along in your development, but these are the core of all my training these days.
What do you mean you super set the chin ups and push-ups???
What's you rest time between the push-ups and pull-ups?
Almost none I guess, since he said he supersetted them.
What is your regular weight-range and height?
So I just got my first pull up today. My goal was to get one before year end, so I'm a bit ahead of schedule, which I'm pretty proud of, especially considering that I still have quite a bit of weight to shed. How would you suggest I increase my pull ups from here? I do have access to a gym with a lat pulldown machine and an assisted pull up machine. Should I choose a weight on one of those and slowly increase volume? Is there a specific rep target that I should try to hit before increasing the weight? Thanks in advance!!
Congrats Brother! This is fantastic. Yes your hunch is right. I would pick a weight on the lat pull down or assisted pull up machine and build volume in that. Rows can help too. Do that while you lean out a bit more and pull ups will be a breeze.
For rep range, I prefer above 8. You can follow a simple double progression- pick a weight, start with 3 sets of 8. Add a rep next time (9/8/8), then add a rep the next time (9/9/8) so on and so forth until you work up to 3x12, add weight and repeat.
What is the definition of ‘high rep’? Is it proportional to the persons own capacities if that makes sense? And second how does this interact with progressions. For example, I can do 20 incline push ups as a max in one set, would high rep be more or less of this 20. Then at what point/ target do you say, now I’ll try my proportional version of high rep for a strict push up (not incline)- eg after this progression the high rep capacity would initially be smaller? I’m trying to work out my own math and am failing to figure this out!
I think when he says high rep he means like 15+, because a lot of people out there say that once you go above 15 reps you don’t build muscle anymore and he says that you do. You must go close to failure, so if 20 is your max, do 3 sets of 15-18 for example push ups.
@@_4L super helpful thank you
with no rest when would you recover ?
The amount of rest you need is proportional to the amount of fatigue you generate. The recovery from 1 set a few reps shy of failure is very different than the recovery from 10 sets to failure.
Can i build a good looking and thick back with inverted rows
Likely. It depends on your genetics and what you have in mind, but rows can build some pretty good muscle.
Not trying to sh*t on all your hard work, but I need to know - natty or not?
Natty. No worries dude, that's basically the best compliment!
You will get way greater results if you swap those squats for 1 legged reverse step lunges where you step backwards and then go down ON ONE LEG AND THEN COME UP AGAIN. You will be putting DOUBLE the overload on your legs than doing the squats.
Anybody know bros height/weight?
I'm a little over 6'1" and BW in this video was probably like low 170's. Currently heavier than that; probably about 180 now. I was leaner then.
@@Kboges thanks for the info
I’m burnt out from gym bro lifestyle and starting to lean out , focusing on actual fitness and incorporating some of your philosophy. New to the channel but really enjoying your stuff
What set/rep range you typically work in?
Hey tdopun, I can answer that here for you or I can include it in the next Q&A. Just let me know which you would prefer.
@@Kboges both? Lol just in case I miss it
@@OhDevBeard For sure! For upper body, most of my sets are in the 12-30 rep range. Most of my weigh vest workouts are in the 8-15 rep range. I very rarely do below 8 reps on anything. As for my legs, I train them with really high reps, so 50-100+ for squats (even with a weight vest), 50-100 for lunges. My accessory movements for legs will stay in the 10-20 rep range- those would be sissy squats, bridge variations and occasional pistols.