Q&A #1- Programming Mass Cycles, Hypertrophy Rep Range, Beyond Squats, & Ladders vs Straight Sets
HTML-код
- Опубликовано: 12 июл 2024
- MAILING LIST- www.kboges.com/mailinglist
PART 1 OF THE COURSE- www.kboges.com/courses
PROGRAMS/CONSULTATIONS- www.kboges.com/
JOIN THE COMMUNITY- community.kboges.com
INSTAGRAM- kboges86?h...
Visit Kboges.com for free training templates, consultations and more training information.
Welcome to Q&A 1.
00:20 Programming for Mass cycle
00:42 Height/weight, When I started training, Hobbies
01:00 How I got into training, Motivation
01:24 Elbow pain
02:57 Hypertrophy Rep ranges
02:40 How many reps I do
03:05 My diet
03:32 My weekly cardio volume
04:00 Jump rope for cardio
05:09 Rep goals with different exercises
05:33 Cycling through variations
06:00 Spreading reps throughout the day
06:21 Cardio vs more reps for fat loss
07:14 Training legs beyond squats, posterior chain
07:45 Do I stretch?
08:28 Ladders vs straight sets
09:40 Failure training and rest pause for daily volume goals
"I wanna be healthy so I can stick around for a long time." Words to live by lol
A simple goal, but probably the most important!
Same lol. Most of 70-90 years old people in my country are bedridden. I workout and tried to eat healthy just so I could be active when I'm old.
@@iliveinsideyourhouse3943 Yes! Exercise and training are an investment in your future self. When you are that age, you will be so thankful you built your vitality and and maintained your health when you were younger. Stay with it for life!
Why would you want to stick around on this evil garbage can of a world?
@@rvz77 how is this garbage lol you loser
This is the most succinct 10 minutes of practical information on RUclips!
Thank you, John! You are the best!
You’re a dope guy k boges. Thanks for doing what you do.
Genius. I really appreciate your content!
Awesome Q&A! Very valuable insight.
Thank you, Ryan.
Thanks! I enjoy how you share your perspective - your answers have clear alignment with the goals you outline and it seems like you're passionate about helping people. Fitness is something I've been studying indirectly for some time and enjoy some of Pavel Tsatsouline's perspective on strength first -- I like that your videos aren't gimmicky and you include the desire for aesthetic and the real value that this adds in feeling good about being healthy. The fuel of nourishing yourself by looking as healthy as you feel has real value!
I feel empowered as a massage therapist who depends on strength for job performance and career longevity to design programs for myself for more solid foundational strength.
Thank you so much. Your answers taught me more than anybody else in the past.
This guy is like the Mike Mentzer of calisthenics
HAHAHA, Thanks Rene!
💯💯
I have been following you these days, thanks for giving us knowledge 🙏
Thanks for the support!
Hey man - love your videos. Would love a video on dealing with a desk job but keeping your mobility/flexibility in order.
Great vid once again
Really fantastic! Thank you!
My pleasure. Thank you for the great questions!
Focusing in on your approach is making a substantial difference! Namaste 🕉
Good to hear, djj! Thanks and keep me updated. Namaste, my friend!
Great video again 💪
Thank you, Russell!
Thanks, Kyle! I guess I'll just get the feel for your template for a couple of weeks before I start tweaking it. Happy Thanksgiving
Pedro, if you have any questions on how to personalize it for yourself, just let me know. Happy thanksgiving to you as well!
I struggled with putting on muscle for 4 years but now with u r training program I might be able to add lil bit of muscle
It's so good that you exercise outdoors. Your garden looks like paradise.
i´m really enjoying this channel
Thanks, Pedro!
The answer regarding the pyramid vs straight sets was genuinely so helpful and something I’ve been wondering about for ages. The straight sets being the best for hypertrophy makes perfect sense since you are aiming for failure or close to whereas the pyramid or ladders aren’t pushing you optimally close to failure but I suppose could be useful for general conditioning. Thanks for explaining!
Exactly! They are still very useful and I often recommend them for beginners to get high quality reps in. They will still allow you to grow, but probably not as optimal for this purpose, and definitely harder to gauge the volume/growth response. Straight sets are the best for this, and after a point, I think most people are best served by prioritizing straight sets.
@@Kboges What is your input as far as circuit training for hypertrophy, would doing all sets of the same group individually all at once be more effective (such as doing 5 sets of 10 pullups, then doing 5 sets of 10 pushup, then 5 sets of 10 squats) or would doing a full workout of push/pull/legs together in one set be as effective (doing 10 pullups, then do 10 pushups , then 10 squats all together for 1 set 5 times?)
I'm asking because I have done the same routine for about a year and I still plateau around my 3rd-4th set of pullups, not able to maintain clean form or be able to surpass 7 reps on 3rd/4th set without muscle failure. What would I do to mitigate this?
Great Info
Christmas is early this year 😁
Thank you Kyle !
Thanks Stanley! I hope I addressed your question clearly. If not, just let me know.
Damn the most logical fitness channel I ve ever come across
Thank you!
I find all of your content informative
Thank you!
My pleasure!
this was extremely helpful for someone trying to find a calisthenic routine to do daily! Almost everyone I found kept structuring calisthenics like bodybuilding with a days for a push, pull, or leg workout. And most full body workouts were way too long and left me absolutely dead by the end. These smaller workouts every day is a lot easier to program and complete. Tysm.
Love how effective what you are sharing is! Thank you! Could you make more videos on details of different cardio and also full day of eating?
Legend
Thank you!
Happy Thanksgiving
Thanks Collin. You as well!
3500kcal! Woah, was expecting much less. That's awesome
Regarding the inner elbow pain
I used to do pull ups on a i-beam
Part of the building, so I was basically just using my finger tips, I deciphered on my own that is wat caused my elbow pain, I also noticed if I drank alcohol like beer or hard liquor the pain would be worse, I found on the web, the reason for that is alcohol dries out the little layers of water in the elbows and other like extremities first because there isn’t much water there, so I stopped both and it still took a very long time , just thought I’d give a real life example of my elbow pain , no pain any more . Thanks for the videos peace
1:24 ..literally been looking for info on this all morning. Just stumbled in here. New sub. Great stuff bro
So glad to hear you found the info helpful! Any other questions, feel free to reach out anytime. Thank you for the sub! I appreciate it very much.
Just subscribed, don't ever lose the down to earth approach. If you can could you tell me whether, when trying to build muscle by going to failure, one should recover sufficiently to not ache much in the muscle? For instance doing bicep curls etc, I would think this would take at least two minutes, which instinctively seemed like a long time
Hey Oliver, thanks so much for the feedback, and no worries, I'm committed to keeping the channel as authentic as I possibly can.
So before I answer your questions, a quick note on growing muscle... you don't necessarily have to reach total failure, so probably 1-3 reps from failure is going to give you a very potent muscle building stimulus while allowing for faster recovery. Now I'm not anti failure, because going to failure ensures that you are doing just about everything you can do to provide maximum stimulation per set, so it's probably ok to do it sometimes. Keep in mind not every exercise is equally taxing, and not everyone is equally taxed by the same exercise, so if you find you can go to failure on an exercise and recover fine from it, there is probably no downside. If you find failure disproportionally taxing, do most of your sets 1-3 reps from failure, and use true failure a bit more sparingly.
Now in terms of time between sets, yes you are right. Longer rests times will actually help you grow muscle. Ideally, you want to rest as long as it takes for you to repeat your bests efforts, as closely as possible. I usually like to organize my training in a sort of circuit fashion- I do a set of pull ups, rest 3 minutes, do a set of push ups, rest 3 minutes, then do a set of squats, rest 3 minutes and then repeat the cycle. This proves to be fairly time efficient while giving me about 10 minutes between sets of the same exercise, making it more probable that I will be able to perform a set near the limit of my true ability- which is important for growing muscle.
I hope that helps. If not, let me know and I can clear up any confusion.
@@Kboges Thanks very much for getting back to me that's really interesting I'll start trying it, I'd always assumed that hypertrophy was about trying to accumulate lactic acid and damaging the muscle or something. And thanks for the advice on failure, but no worries, I only take certain muscles to total failure because they seem to recover far too quickly otherwise
@@oliverdevine2181 No problem! I make sure I answer every question.
Hypertrophy is really interesting. It can occur without extensive muscle damage, and as for the role of lactate, some researchers believe that lactate might function as a signaling molecule and play a role in the hypertrophic process, while others think that it has absolutely no function in growing muscle, and that mechanical tension on the muscle fibers is all that really matter. Either way, we know that getting close to failure is a threshold that stimulates growth.
Kyle,
Thanks so much for all the great content and answering questions. I was wondered what your thoughts are on high volume calisthenics (like the Iron Wolf Channel)? Of course, it would be paramount to work up slowly to that type of volume, but just curious your thoughts. I see you hit high volume for lower body, but love to hear your thoughts on upper (push-ups, pullups, dips) as well as burpees. Thanks again brother.
Hey CJ, It's my pleasure! Thank you for the kind words and the support.
I'm a huge fan of the Iron Wolf! I love his no-nonsense approach to training. Like you said, I love high volume BW squats, and will occasionally work up to decently high reps (700-800) in a day. As for upper body, I have experimented with higher volumes (pull ups in the 200-300 range and push ups in the 500+ range) daily, and it's like no matter how slowly I built up to it, my connective tissue, specifically in my wrists and to a lesser extent my shoulders, just never handled it well. Squats seem to not stress my connective tissue at all. But, I did this for a while, was pretty beat up the entire time, and found that my fitness didn't improve proportionally to the effort I was putting in- I was definitely experiencing diminishing returns. So, the risk/reward ratio just wasn't in my favor, but I find I'm quite a bit more prone to overuse injuries than most. My current style of training is very much a combination of science, observations, but also experience from my experiments with these higher volume attempts- as well as becoming a bit more cautious as I get older. As much as I would LOVE to hammer it out like the Iron Wolf, I just don't have the genetics/joint integrity to make it happen.
@@Kboges
Same right now, I just train high intensity because I trained with rings. Trying to do high reps on rings will probably crippled me lol.
@@iliveinsideyourhouse3943 Yeah you need t be very cautious with approaching failure on rings.
Woow super-mega🏋️♂️🏋️♂️🏋️♂️ Fitness!! you are the best thank you so much🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🥤🤜🤛
Thanks Michael!
Great video Kyle! Quick question: what accessory exercises do you use for your upper body and how often? Thank you! I hope you had a happy Thanksgiving
Hey Kevin, thank you! I hope yours was great as well.
So this is something I have been playing with lately... I've been doing 1 upper and 1 lower body accessory movement after my main 3. For upper, I have been doing body weight face pulls, ring rows, and pike shrugs (occasionally some inverted shrugs on the pull up bar) as I want to grow my traps a bit. I have been rotating through these pretty much daily, and have been using 2-3 sets. I will definitely make a video on these in the future, I just want to give them some time to see how they affect me so that I can give some good feedback on them.
@@Kboges wow nice! I'll wait for that video for sure.
I really love this style of training you and some other calisthenics youtubers are promoting lately: back to basics! Really enjoying the content 🙌🏻
@@kevinmclaurin633 Yeah the basics are so important. Every time in my training history, when my progress has stalled or I've been injured, it's ALWAYS when I've strayed too far from the fundamentals. Sometimes it takes discipline to stick to the simple stuff- even though it works the best!
Q/A: do you use a food scale tracker for your foods?
Don’t underestimate how this chap’s walking volume is a massive contributor to his calorific expenditure
100% agree. I prioritize this as much as my strength training.
Do you do anything to specifically target side and rear delts?
Great Channel, love the content! I currently can only do 1 clean chin up. For daily training Would you recommend sticking with rows or maybe having days focused on negatives and isometric holds? Thanks.
Definitely stick with rows for a while. You can test the pull up every few weeks but get really strong with rows. I'm working on a beginner program to address this. Should be out soon.
@@Kboges Looking forward to it!
@@Kboges that sounds promising 😉
Elbow pain *could* be ulnar nerve issues. There are stretches/exercises for it that reeeally help.
Try to make those videos on supplementary exercises of posterior Chain awaiting for those
It's coming up. Have a few other videos in the works, but it is on the list. I get TONS of questions so I do my best to get to the most commonly asked ones. Thank you for the reminder!
Do you recommend fasted training if training is to be done early morning ? I train 5 am 1hr sessions.
Hey Kyle. Great Video! One question.... How can I integrate deadlifts (one-legged with kettlebell) into my five-day full body workout?
Hey Steffen! Thanks for the feedback!
I thin there are 2 good choices. One is to cycle them in as a main leg exercise, and the other is to add them in as an assistance movement. So if the squat and its variations are your main leg exercises, the single leg deadline can either replace it on some days, or just serve as an assistance movement. I have personally done both of these and they both work fine.
@@Kboges Hello Kyle. Thank you for your answer. Can you still tell me how to integrate some cardio (running)? Would it be possible to run at the free weekend?
@@steffenfelix8639 It really depends on your overall goals with running. For the last few years, I have been doing daily short runs first thing in the morning, and then I train calisthenics in the afternoon. In the past, I just ran a few times per week, and did a long run on the weekends with shorter runs during the week. Ultimately, it is up to you to find what works best for your goals and preferences.
@@Kboges Thank you Kyle! I like your attitude and your workout concept. I will plan a 5 - day full-body training for the next few months (according to your concept) and try on running. I'm looking forward to the results. Stay the way you are with your great content 💪
@@Kboges One more question. Do you think it is feasible that I can switch between pushups and kettlebell overhead press every day? For example: Monday: pushups, rows, squats
Tuesday: kettlebell press, pullups, squats
As I sit here having a smoke after 2 slices of pizza and a Kit-Kat like, “fuck, suddenly I’m motivated to train, eat healthy, and quit smoking.”
Tries to do push-ups…”I bet I can’t do even one.”
Does 10
Now I’m even more motivated lol
How much time do you recommend resting between a set of the same exercise to be able to perform at a high effort? Do you recommend 10 mins in between sets or even hours between to achieve daily rep goal.. I ask because I’ve been doing 1 set of push/pull/leg till failure daily but I want to add more sets just don’t know how to space it out
It really depends on your work capacity. My go-to answer is to rest however long it takes for you to match your best effort set, as closely as possible. If I run through my exercises in a circuit fashion, about 3 minutes between each exercise will do the trick, so by the time I'm back around for the second set, I've had around 9-10 minutes of rest between sets of the same exercise. Spacing them out over the course of the day is a very productive approach. I've successfully coached really busy people by having them perform a set of push/pull/legs to failure (or close to failure) in the AM, and another set in the PM. If you do this daily, you get 14 hard sets per week, which is a solid amount of training.
@@Kboges It is not possible to overtrain spreading the reps through the day?. I do not know if,for example, I do 3 sets of push ups daily, if to do them together or do 1 set in the morning, 1 set in the evening and the last set later. I really dont know whats better for hypertrophy.
@@davidr6914 both are equal, just don't do them to failure. 2-3 reps from failure if doing them each day.
@@thedon9670 Thanks !.
Good way to avoid golfer's elbow is to avoid bouncing at the bottom of your pull-ups at least until you have built up a solid base over a course of at least 2-3 months.
Well said!
How do you complete your pull ups on holidays ?
Do you take whey protein shakes ?
Hi Kyle! Am I understanding that at the time of this video, your rep volume over the week was 100 push, 50 pull and 150-300 leg total repetitions? Or was that your daily? Looking for clarification. Thanks for the awesome content!
Daily. don't always use a fixed rep count, and will often use a fixed set count. it just depends on what I'm doing for the block of training. Keep in mind though that I have built up my work capacity over many many years, so that level of volume is very doable for me.
@@Kboges for sure. Thank you!
Thanks for taking the time to answer our questions. If you say you aim for 100 push ups, 50 pull ups and 150-300 squats daily, what do your reps typically look like for push ups, pull ups and squats. 100 push ups seems like you could do it in 2 sets.
Yes. So I usually have a target number of daily sets (3 typically) I like to achieve. But I will also run a block where I have a rep target instead- simply because it's an easy way to fluctuate daily training volume and makes for a nice change of pace. But yeah, 100 push ups might take me 2 sets if I am doing speed reps, or it might take me 5 sets, if I'm doing paused decline parallette push ups. 50 pull ups I can do in 2 sets comfortably if I do speed reps, but I frequently do paused reps which might take be 3 or 4 sets. For squats, I might do sets of 50 or just go straight through 300. When I train with a fixed rep count, I'm not trying to achieve the reps in as few sets as possible- I find this mindset leads to poor technique in most people who use it. Instead, I like to think of it as a predetermined number of opportunities to practice good form, with high effort sets. Even though the rep count stays the same, the daily fluctuations in sets serves as a little extra recovery.
I hope that makes sense! If not, let me know.
Are those numbers per week or per day cos in the video you are referring to “per week”?? Thanks
@@bartkuk1 Same here - The text of the question is "per week", 100 push-ups per day, does that make sense? Is that maybe an "accessory movement" for K boges... Because otherwise I don't understand why not target a harder progression (inclined, weighted, archer, single hand) and cut both reps and time. But maybe I'm missing something.
His whole premise is mastering and utilising the basic movements, at a higher frequency, to limit risk of injury and perfect the exercise. He doesn’t really do unilateral exercises and harder variations (although has mentioned pistols).
@@Kboges completely understandable!
Must calisthenics routines includes push ups , pull ups , dips and squads . I thought the pull : push ratio should be 2:1. what do u think ?
You can structure a calisthenics routine for whatever your particular goals are. I' don't necessarily subscribe to the 2:1 pull:push ratio. There is actually a good amount of crossover between the muscles used in these movements. For instance, pull ups and chins ups can actually recruit the pecs and long head of the triceps, while push ups can recruit the mid and upper traps along with the lats (as stabilizers). That being said, I don't see anything wrong with adding additional pulling volume, and in fact, this is a great use for the row, as some of its limitations (poor strength curve, limited ROM, no loaded stretch) make it a great exercise for accumulating a bit more low-fatigue pulling volume.
When you say you eat 1-2 cheat meals per week, do you mean you cheat your regular meals out of your eating window or you eat types of food that you don’t usually eat? What kind of cheat meals are those? Thank you.
I know this video is a bit older, but maybe you'll see this.
I would be interested to hear your take on something like myoreps. I agree with your point around 8:18 that normal sets close to or at failure are probably the most beneficial, but do you think something like myoreps or rest-pause provides some additional benefit? I know there are studies on these training methods, but I'm more interested in hearing if you have any experience with training in any of those styles.
I got to know your channel and it's great.
When you say you set your reps like this: 100 pushes 50 pulls 150/300 legs, do you mean a workout/day or weekly total? Thank you very much
Per day
Hi. Given the time restricted eating, how do you avoid feeling very sleepy after your first meal of the day?
For me, time restricted eating eliminates that problem. Plus my meals aren’t very high in processed carbs, and since I consume my meal post workout, my glycemic control is excellent so I don’t get a subsequent crash.
@@Kboges Thanks a lot for the response.
how would a person with ligament laxity train. i do have a pretty good over all performance but are there stuff to stay away from from and are there stuff that i should do more.
Good question. Honestly I would tap to a PT or sports doc to find out what is safe and what is contraindicated.
Where can I sign up or gets hold of you?
You can shoot man an email kboggeman@gmail.com
2:54
When you say 50 for pull, do you mean 50 reps of pullups for example spread through the week? I thought the number would be higher since you usually say that you train high reps most of the time, and don’t take a lot of rest days.
Or these are number of reps in a workout?😅
Do you do 50 pull ups in a week or in a day? At the moment i am Doing 70-200 pull ups a day and i have pain in my arms. But it is not that brutal so i can still do them. But would you recommend to do less for better recovery?
@K boges I know this is a 2 year old video but I have a question, at 2:42 you were asked how many push/pull/legs reps do you target in a week. You said you do 100 for push, 50 for pull, and 150-300 for legs. Is this reps in a week or did you slip up and give daily targets by mistake?
Ahh yeah... those are my daily targets. I don't ways do a fixed rep target, usually a weekly set target, but I will do blocks of daily rep targets to change things up.
@@Kboges I thought so. Thanks!
Have already done a week at home! I'm doing rows instead of pullups and inclined pushups. I'm not strong enough yet. But I'm keeping them varied as you suggest.
I've got a question about the auxiliary exercises you mentioned on this video. Should I just keep doing the basic 3, or should I be doing these other ones already?
Looking forward to that video about bridges and leg curls! Thank you!
Awesome Abraham! Just keep training consistently for a long time and it will pay off!
Starting out, I think most people are best served by sticking to the basics. I would consider adding in some auxiliary exercises once you have a good muscular base.
@@Kboges thank you, will do!
Why do you prefer zone 2 cardio to HIIT? Thanks.
Zone 2 is sustainable, easy to recover from, and allows you to build the habit of daily cardio. I still like HIIT and will use it once per week or so.
@@Kboges got it, I appreciate your reply dude!
Could you elaborate on food choices besides just "real food"? I also eat real food but struggle so much getting close to me 3000 calories per day (note: I don't eat dairy or grains, oat included). Thank you
Yeah, I basically eat eggs, fruit, vegetables, and meat. On the weekends I'll have bread and a treat or so.
hallo, I want to train a fullbody everyday but what is better for beginning. 2 sets till faillure on push, pull, legs exercise daily or aim for 100reps for push, 50 for pull, and 150 for legs?
sorry for my bad english I am from germany
No problem, your English is excellent!
I would recommend maybe 50 push ups, 25 pull up and 100 squats a day starting out as a beginner. I would also recommend staying further away from failure- as a beginner you can get great results by not getting close to failure, and in fact, I think it is better to stay further away so you can accumulate good reps, get good practice, and develop good connective tissue conditioning and work capacity. After a month or so, you can start to increase overall volume, and then eventually incorporate failure/close to failure reps.
thank you for reply, it sounds good. Today i start to train like that.
I have another question. I want to lean a little bit. I weight now 75kg and my height is 165cm. How much calories would you suggest to eat?
@@nico9223 There is no precise answer to this. I would recommend tracking calories and your body weight over a week or so. If your body weight is steady, then average the calories over the week and that is your maintenance calories. To lean out, reduce that by 10% or so per day, add in a bit of cardio, and you will start leaning out.
ok, I test it out, track calories and add light cardio.
for the workouts do you switch exercises everyday for example push variation one day regular pushups, next day decline push ups or do you train everyday the same exercise?
@@nico9223 I like to cycle through a few variations of the movements. I find if I do the same exact variation every day, I tend to stall and risk overuse injuries.
What are hanging leg curls? Mentioned at 7:30
The simplest way is to get in the bottom position of a Aussie pull up or row, and use your hamstrings to pull yourself into the tabletop position. It works great on rings in particular. Also, you can make them harder by elevating your feet.
@@Kboges Ah yep I've seen those before. Though as an aussie I don't know how we got lumped with the easiest pull up regression named after us haha. Cheers!
@@atdyeam1605 Hahaha! I always assumed it was because you are "down under" the bar, but I could be wrong! If it makes you feel any better, I consider it a whole different movement ;-)
K boges do you take protine supplement or creatine
I do not take either now but I have taken both in the past. They both can work in certain contexts.
My muscle get softer every day. I do push up almost every day about 100 plus should i take more rest. Bcoz my muscle do not get hard enough.
@@thetrip6829 Muscle hardness isn't really a thing to be tracking. Just focus on mind/muscle connection, doing PERFECT reps, taking them close to failure (1-3 reps from max), and getting 10-20 sets over the week. Do this while eating sufficient protein and calories per your goal, and stick with it for a long time. Take easy days when you need it, and feel free to try harder variations when you feel strong. Stick with it for the rest of your life and you will build plenty of muscle along the way.
Thank you very much. I have another question is that what about resting time Between the sets?? Thank you in advance.
Did you ever get any tightness in the centre of your chest or pressure in your shoulders from dips?
I do my chest, tri, shoulder days which include a lot of dips and I notice that hours or a day after I can stretch or sit up in bed and the centre of my chest pops. Can't tell if it's bone or cartridge/muscle.
The shoulders is a bit different as that is just an every day thing for me now. I have to spin my arm around to get it to pop or do some rotations before I do tricep extensions. Sometimes I need to get off a weighted dip and crack it before I can do them. I think that isn't helped by any bias I have on one side. I also get a fair bit of lower back ache while doing dips.
What do your macros look like for a day of 3,500 calories? Just curious with how lean you are
Interesting Q&A, I'm discovering more and more people choosing the High reps volume training.
I'm also wondering how long those sessions last?
For example, doing 10mn of warmup + 3 to 4 sets of 3 exercices, with rest times of 90/180s give me something like 45mn of training per day (assuming you do perfect reps with slow tempo onto the negative part. Not fast crappy reps).
+20mn of cardio per day, it's something like 7h of sport per week.
Do you train fasted?
I do indeed.
Hallo🙃 what do you mean by adding 3 assisted movements ??
"Assistance" movements. These are additional movements I would add to my program to help build my main movements and support additional muscle growth. Examples might include triceps extensions, curls, ab work, leg curls, etc.
@@Kboges
hello 😉💪 one more question... what do you think of these type of workout for muscle building: pushups( one two reps before failure) superseting with resistance band rows.. 5 sets together back to back.. and then another push up variation with tricep extensions.. also 5 sets back to back.. and then adding another push ups var.5 sets.. in your experience will it be intence enough?
@@dg4854 All in 1 day?
@@Kboges yes one session
All at once in one workout
Good points as usual. I would consider breaking these Q&A videos up into videos addressing a single topic. Occasionally you answer a question very briefly, in a sentence or less, without giving any justification for the answer, and there is little use in that. It might have been more useful if you took up the question in a separate video and devoted more time to it (even if it's only five minutes or so). I appreciate that you tried to be brief, but sometimes you overdid it a bit.
wait around 50 pull up reps in a week? or 1 training sesion
50 seems low for your strenght or am i buggin?
Per session.
Great stuff though for fat loss, K must know that fat loss comes from diet, not cardio. If it does, it's because the person ends up eating less spontaneously. See work of Herman Pontzer.
So you’re doing a set routine every day. The muscles are getting at most a 24 hour rest between the last set of the day and the first set on the next day.
I then watch other videos by guys not as diced as you saying I need 48 hours rest.
I then watch prison inmates essentially doing what you suggest of every day non stop training and they are jacked.
I assume since the work is done by body weight only, the rest time can be 24 hours or less?
It's a great question! So think of it like this... the amount of time you need to rest depends on how much fatigue you put on the muscle. If you do 20 sets to failure, yah you are going to be smoked and you may need even 72-96 hours to recover. But if you did 2-3 sets, 2-3 reps from failure, you will recover from it much faster, allowing yourself to train again, and accumulate your weekly volume target with less fatigue. Check out something called "the Norwegian frequency project".
@@Kboges ok thanks that makes sense. I’ll check that out!
100 reps for push ups weekly or a day?:)
Per day. But it depends on your current fitness level. Your daily rep target should take, on average 2-4 sets to achieve, and perhaps even a single set if you are just starting out.
@@Kboges
Hi Sir, I train fulbody every 3 day and I feel good.
@@nejou Awesome! This is a great way to train and I did that for years! It works well.
2:07
how come that there are people saying that above 15 reps is when you start training more endurance?
Good question! It does train more endurance, but that is a performance outcome, and not related to hypertrophy.
@@Kboges Does that mean if i can do for example 3 sets of 20 reps push ups with 1.30 min rest betweens sets that there isn't going to be anymore muscle growth only training for endurance?
@@vikingninja5033 No. Training for muscular endurance doesn't mean you don't build size. Muscular size is a structural adaption. Endurance is a performance adaption. You still build size while training for muscular endurance, but it is important to note that the distinction between strength and muscular endurance are not binary but a continuum.
Think about it like this... if you took your max bench press from 225 for 5 reps to 225 for 25 reps, would you be stronger? Would you be bigger? The answer is "almost certainly". One thought most of the training was done at "muscle endurance" rep ranges.
These distinctions are over simplifications and don't really represent what is going on when we train. They just indicate the primary performance adaption.
@@Kboges Okay! Thanks for Answering🙏🙏 Appreciate it.
You mind letting us know your height. I feel at 510 i cant have an athletic body.
I'm 6'1". 5'10" is a great height for an athletic physique!
@@Kboges Thanks for the words of encouragement love the videos and down to earth approach!
I'll point out the elephant in the room he looks exactly like PewDiePie in the thumbnail
😂
9:45 Many researches show rest-pause training is at least equal or even superior to traditional training from a hypertrophy perspective. For example: "Strength And Muscular Adaptations Following 6 Weeks Of Rest-Pause Versus Traditional Multiple-Sets Resistance Training In Trained Subject". And "The Effectiveness of Rest-Pause Method Vs Traditional Training Method on Muscle Power Development among Badminton Players". Why did you say it is not as effective when researches shows the opposite?
Sup, which country do you live in? Looks absolutely beautiful there.
damn you look like you so bbj
How many meals a day do you eat?
Dude..whats the word that is the opposite of sympathy?? Well thats you giving workout tips!!!
75+reps a set is no good for hypertrophy? 🤔
inefficient. I can think of one study suggesting that reps to failure at this level result in about half the growth on a per set basis. However, I think that needs to be qualified, because I think there are some people that might respond well to this. If your work capacity is really high, and you aren't reaching failure because of pure metabolic fatigue or cardio, then I don't see why muscular failure would be different.
@@Kboges hmmm, I'm getting very close to 2 sets of 50. My goal was 2 sets of 100. Then ill slow down tempo or get a weighted vest.
The Bioneer said he used to do 3 sets of 200, but sort of quick half/ 3/4 reps like you see prisoners doing.
I've been debating with a fella who has a youtube channel teaching the typical 8-12 hypertrophy rep range stuff.
It kind of annoys me, because I've never had as much gains since I've been doing less sets, higher volume.
Before I was doing maybe 5 sets of 20 and getting much less results.
Yet this is what people still teach!
Not to pick on him specifically, I know it's what we are told like dogma. Just means people will be wasting time/slower progress.
His channel is called Benji.
3500 kalories? its impossible!
ur similar to intermittent fasting plan is similar to the muslims fasting..
i really encourage u to look into islam.