If You Struggle With Consistent Training, Watch This!
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- Опубликовано: 6 июл 2024
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If you want your training to work, it has to be consistent. If you want it to be consistent, then it needs to be sustainable and a BIG part of sustainability is making sure your program is not impractically difficult. Training ought to be challenging enough to keep you motivated, to be productive, and to give a sense of accomplishment, but many people make the mistake of shooting for overly ambitious programs that don’t reflect their capacity for recovery. Stress, responsibilities, lack of sleep, and many other factors contributing to just how much you can recover from. You need to account for all of your stressors when determining a practical training program. Again… you don’t want to train too easy, but you don’t want every workout to crush you and leave you dreading the next. Adjust your volume, intensity, and exercise selection to make your training sustainable longterm. 
Кино
bro uploads this at exactly the time i need it
Hahah I'm happy to hear that!
Ditto!
good, now take action
On gawd!
Kind of uncanny...
“Training is only effective if it’s sustainable and it’s only sustainable only if you do it.”
Damn,it perfectly makes sense everytime you say it.Cheers from india!
Glad that resonated! It seems so commonsense but it’s often neglected.
I have found that a few things have helped me stay consistent.
1. Sticking to the basics (skills get too complex sometimes and I don't have the patience to endure all that)
2. As a husband and father, I invested in my own calisthenics equipment that's on my back patio at home. Just in case the situation arises where I can't leave the house for whatever reason due to husband or fatherly duties, I can still get my training in because I have instant access
3. Keeping my meals simple and readily available so I don't get caught in the mundane random eating.
Great video. Hope these tips helps others
Yup. This is me too, I have a home gym, do the basic exercises and basic food.
@@quatie Great minds think alike! Baseblocks has some excellent quality equipment. The diameter of the bars are little on the thicker side though
@@oneanamoly i agree on all ur points except for the married part that taxed the shit outta my gains- both fiscally and physically
Nice one. Great tips. Need to sort the garage put and get a pull up bar in there. 👍
Every Video is a small Gem. You’ve changed how I approach fitness in a very valuable way. I’ve never once dreaded a workout since I’ve begun incorporating the principles you’ve laid out in your videos, and programs into my own training. Whenever the topic of calisthenics comes up, Kboges is the first name that comes to mind. Appreciate you, keep up the good work.
I appreciate that so much. I'm so happy to have made some useful content and it's so nice to know it has been helpful. Thank you, brother.
I don’t think I have ever listened to someone speak so much factual information in such a little amount of time. All while speaking reality into existence. Everything you say and do is so right and accurate. Thank you for these videos K!
Dang, man. I appreciate that and I’m so happy the content connects with you. That’s a very kind comment. Thank you.
"All while speaking reality into existence"?
I have found Greasing the groove to be really helpful. It has changed my definition of discipline - I've learnt the purpose of discipline isn't about adhering to a fixed schedule or routine but rather it's about taking consistent actions. As long as you check out those sets at the end of the day, it doesn't matter as much when you did it. Great vid, Kyle!
100% this is such a great way to train for those who have the opportunity.
@@Kboges if someone worked out like that would they achieve the same results as someone who does their workout in 1 hour?
@@DjordjePetrocoxit certainly can
@@DjordjePetrocox It certainly can
I cut the volume down and upped the frequency. That bred consistency and yielded better results. But also every workout was under an hour so I put everything into each one. I 100% agree with what you're saying here once again. It's so easy to get caught up in that never-ending cycle of more = better. For me at least that has NEVER been the case. More just seemed to = burnout or injury!
Yeah your adjustments are exactly what I recommend for people looking to make training more sustainable. It works really well! Glad you are having success with it!
@@Kboges Thanks for your consistently great information and hard work. Ironically your approach to RUclips is the same lol short videos with more information.
I've been following your daily training approach for a couple of years now, but have finally concluded it's not the optimal approach for me and my goals.
I'm going back to a 3-day/week program as historically this brought me the biggest gains and highest amount of motivation.
Find what works for you and keep pushing!
YES! Thanks brother.
Your approach to training has influenced thousands already, thank you for allowing us to pass this knowledge onto future generations brother
Man that’s wild to think about. I’m just happy it has been helpful.
Needed this! Thanks for the content and encouragement!
I need this exact piece of content at rhe right time too
Glad it connected at the right moment.
so so good, thank you!!
Thank you for sharing your point and tips. Currently, my depression has relapsed again after several years. I also have been treated by a psychologist with counselling therapy this year. When people have mental issues, it does affect consistent workouts and training. Even though I have enough energy and without any sickness, I still struggle with motivation due to depression. Therapy does help, but I found to adjust and change the training volume, time and intensity to help restore my motivation as you said. I also found that finding a specific training is a kettlebell workout makes me more fun and interested in boosting my mind. More importantly, regular exercise helps my depression in a certain way!
So eloquently put. So on the mark. What a fantastic channel!
I appreciate that! Thank you and thanks for watching.
GREAT ADVICE! Thank you
Another golden nugget of wisdom! Kyle don't miss!
On point as usual, K. Being mindful & enjoying the ride. Many thanks 🙏 Cheers from overseas.
Thank you, Ed!
I’ve been doing your daily push pull legs for around 5 weeks now and never before have I felt or looked so good despite being a fairly regular gym goer for several years. Ever since I started watching your videos it’s like something has clicked within me and I’m not planning on doing any weights anymore and have now fully moved to daily calisthenics basics. It’s soo relieving and works so well for the body and (most importantly) for the mind as well. I’m sure there are many more people like myself but just want to say big thanks for transforming my approach to fitness and health in general. What you do through your videos is incredible, it has so much impact on people’s lives. All the best , take care 🫡
Your mindset and thoughts totally comply with mine. I see myself in your videos and that keeps me motivated a lot!
I love that, dude. That’s exactly what I’m hoping for with every video; that it connects with someone. Thank you for that feedback.
I really needed to hear this today. Last week I barely trained at all cause I was so tired from my job and personal stuff, you just gave me the motivation boost I needed.
Yeah man that is EXACTLY the context this is referring to. When you feel that way, just tone it way back and do something fun. No pressure.
I turn 62 next month and still learning how to be effective in all aspects of my life. This clip is so clear and concise - it makes so much sense. You have to enjoy the workouts and enjoy the results. If it’s a bummer, it just adds to the stress cycle you mentioned. Thanks always for your great instruction.
as a future physiotherapist...I learn a lot from your channel about having simple lifestyle which has huge impact on health! Love it! ❤ really want to teach my future patients. .
Thanks K Boges ! Finding a balances in all things is key , workouts , work, fun, relationships, diet , spiritual life is constantly changing 🌱🌳
That's exactly it
As always, the best. It’s incredible how much value you get from listening to this man
That means a lot, brother. So happy you find it useful 🙏
Excellent!!
Thank you!
Man I love this channel :) The way you provide information without all the hype and bullshit is just priceless. Much respect.
Thanks, man. I'm glad you enjoy! Thank you for the support and kind words.
Your words are a gift; your work is inspiring. Thank you for what you do. God bless you and your family.
Thank you, doc. I appreciate. You as well my friend.
Thank you! So well said and very valuable.
Thank you!
The timing of this video is so spot on. Thank you bro
My pleasure, Zach🙏
Was giving some serious thought about not re- newing my gym membership!! That is, until this latest post--- thanks to you( yet again), after a small revaluation, back to the gym come Monday!!! Video's are ALWAYS ON POINT, no added b.s. which is extremely appreciated.....
Well done, Don! Dude if you ever find yourself in the process of thinking about not trainings e-mail me immediately 😂🙏
@@Kboges copy that....
I was just thinking about this and he uploaded just what I needed! Thanks I’ll tweak my plan a bit to something I enjoy more.
I love when that happens. I hope it helped!
Yep, me too. Fighting the fight right now. Great advice and encouragement.
Thank you.
You got this, Rick! 💪
@@Kboges ironically, was also listening to: How to Defeat your inner enemy by Phil Stutz and Barry Michels. Complimentary, thinking to help push through. You may find it interesting
Literally read my mind! Great advice perfect timing.
Happy to hear that! I love when the timing is right.
This channel will always be the best one in the internet. Fucking love it.
Crisp and to the point 🌟
Thank you!
Good stuff. Alot of this has come to my attention, buy not from these angles and it's very insightful
Another great one, thanks.
Thank you!
This is such valuable information for everyone on all kinds of levels in life🔥
Right when i need this! Keep up the great work bro
Perfect timing!
Thank you, brother.
Yes, it make sense!
I've been investing in my physical and mental health since my teenage years to adulthood, and it has paid dividends with anti-aging and a strong immune system...with many compliments to my boxer's physique. But my life today has me being pulled in so many different directions. Thank you for addressing something I go thru including the buttery flies/anxiety...which sometimes has me procrastinating exercising until another day. I have been struggling with this only in the last couple years (even at this very moment). What I have found to over come this is just start doing leg stretching exercises at my doorway and within 5 mins. my mind and body is ready to start my exercise routines. I'm so thankful you addressed this. Thank you.
I have been watching u for the last year your videos really helped me a lot thank u 🙏
Thank you needed this
Glad it helped, brother.
This is an amazing video. The things said in this video can not be applied ONLY to workouts but to other areas in life too like studying or anything else you need to be consistent at. I hope more people can gain strength from these videos.
100% right training is a microcosm. We can learn a lot about life from lessons learned through training.
Thank you. It applies to having the motivation to work on a diet as well. Thanks for the great content
Totally. If your diet is too ambitious, you will run into the same problem.
Thankyou... I hope you're aware just how much help you're giving to us lesser lifeforms trying to get on the path (and stay on said path) that you've carved through the myriad problems of mental 'grounding' and getting results. Your insight is spellbinding, helpful and reasurring, thanks again.
The only thing that would make your channel perfect is if you could share some plans for a time-machine so that I could go back thirty years and haul my younger-self up by his bootstraps to stick with things and get a lot healthier a lot sooner.🖖
Man, you said it all in under 3 min and I still wish your vids were longer😂
Great stuff! 👏👏👏
Thanks, brother!
You have always inspired me with your exercise mindset and philosophy. Thank you 👊
I appreciate that! So happy to hear you have found the content inspirational. That means a lot, bro. Thank you.
Bout to go put in that work. Thanks for keeping it simple. Also, yes to not always going for PR's. Making the gym sustainable means its gotta stay enjoyable and keep you from injury. Lets get it🤝
100% exactly right. Let's get it, brother!
@@Kboges going to order a plan when I get home. Perhaps a meal plan if youve got any. Any advice on what someone into natural bodybuilding for 10ish years should be looking into from you? Mostly just want to support the phenomenal work. Thanks much!
getting off my ass right now. thx K!
My man! 💪
Tks for your videos. Always helpful !
Happy to hear that! Thank you.
Mr. Kyleee, thanks for ur consistent upload. My suggestion now is for those who want to know (like me) the warm up routine and stretching
Thank you!
The warm up is simple; just a few sets of what I'm about to do and maybe some arm circles. Stretching is done in the evening as a cool down before bed and is done intuitively.
I now go to the gym everyday, even on a rest day - my ‘rest day’ consists of mobility work, stretching & a few body weight sets. Much more intentional with how I rest now & maintaining the morning routine of heading to the gym irregardless if it’s a rest day has done wonders for my mental health. Thanks for the gold as per Kyle!
I'll always watch a new kboges video - agree with the message here. One message that I think needs to get through to the general public: doing a basic program every week for the next 10 years is significantly better than doing the "perfect" program for 8 weeks, once a year and then being sedentary for the rest of the year. The only "secret" in fitness is consistency over the long haul ... and the key to consistency is the lifestyle-training style match you described so well here.
Definitely a great message especially for those just starting out who are bombarded with fitness influencers who tell them the opposite. Great message, Kyle!
Thank you, brother!
You are a human shaped sea shell because you always drop GEMS 💎
Amazing video as always 😇
Haha thank you, brother. I’m so happy you enjoy.
So glad to hear someone with you knowldge and physique say this. My work has been so mentally draining the past 6 months and training has really taken a back seat. But i kept on with the basics in the hope that i could go again harder in the future. Sadly, i partially tore my bicep tendon a couple weeks back so have had to dial it back even further :( its on the mend now, cant wait to do pull ups again!
You will be back, brother. Don’t worry. And when you get back to it, avoid the temptation of trying to make up for lost time and going too hard. Just make it sustainable and fun, and enjoy the ride.
@@Kboges appreciate that! Thank you!
Great video. I definitely feel the same ways about PRs and constantly improving. For a long time I was obsessed with constantly progressing and only felt it was worthwhile if I increased the weight I moved, reps, or otherwise. But then you begin to realize that gains are rarely made in the short term and are much more about consistency over time even if that means staying at the same weight or rep range and having some easier workouts to keep yourself from feeling overwhelmed. Still a struggle for me but appreciate your advice!
Well said, Mark. That’s so true and it’s something a lot of us have to go through. Once you make that realization though, it’s very freeing.
Good stuff 💪
Thank you!
Due to work being stressful, and having a lot of other obligations the past few months I've changed up my routine.
Just been aiming to hit 1 full body resistance training session, 1 cardio session, and 1 mobility session during the week. With one activity on the weekend, typically a hike or sometimes a bike ride.
Still progressing with my resistance training and cardio sessions. But not burning out mentally or physically which I think I would if I was forcing myself to train everyday.
Excellent!! video thank you so much🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🔥🥤🤜🤛
Thank you, Michael!
you're the best bossman! Love your foolproof method and have been doing it for a while now :)
Was wondering if you can go over an example push/pull/legs week looks like to hit every muscle group and how to progressively overload them?
Feel like some muscle groups might be overlooked by some newer people that just end up doing pushups/pullups/squats or something :P
Thanks so much Boges!
well said
You're the GOAT
Bro, I have been watching your videos since last month ...your content is gem no bs just to the point .. After watching you I simply realised that making a good physique and staying healthy is so easier than it is often told by so called influencers these days .
I've just switched to calisthenics and started loving it
Thank you
Love from India
It really is, dude. It just has to be consistent. Glad you enjoy the content, my friend. Thank you for the support.
I recently decided instead of working out every other day I am taking two days off , so every third day is my body weight strength routine. The off days are walking and mobility. I am consistent and can see myself doing this well into my later years
Stress not withstanding, I seriously doubt you have the level of dread just explained. Your mindset is so very positive, imho.
Thanks for leading the charge, K Boges! 💯🔥🕉
Oh man when I was chasing a 500lb deadlift I would get sooo nervous and anxious before the sessions. I was convinced if I didn’t or every session things would go wrong. I put so much pressure on myself to try to beat last weeks weight, I would sometimes sit in the gym for 30 minutes before even getting to the weights because I was afraid of failing the set. Obviously it wasn’t sustainable and I ultimately had to go through that to realize it didn’t matter at all. Having fun is WAY more important than that, and ironically it was taking the pressure off that led to the best gains I’ve ever had.
Another excellent bit of advice from this gentleman. Spot on. Honestly this man is the Occam's razor of fitness. At some point we all have this epiphany, and later than we would like to admit, if we are honest. This is great advice to give to people. Make sure what you do is optimised to fit in with your life and it is enjoyable. Also, be real about what you want to achieve and what you can fit in to your life. Don't let the desire of some perfect ideal become the enemy of achieving something really impressive and good for you. Throw out what you don't need. I love to workout, staying fit for my family and my future matters. So I do what I know I will do consistently and will give good results in terms of health markers and aesthetics. That'll do for me. A great approach, I do the same for learning guitar, decided post 55 years old to start learning. Will I ever be as good as David Gilmour? No chance! Do I practice consistently? Yes. Do I keep it fun? Do I do those crazy esoteric chords and progressions, not at first but after a year sometimes - Yes! After a year did I progress? Yes I can play a few tunes pretty damned well .. but so much more to improve .. I'll keep enjoying the consistent practice, 30 mins a day making improvements and getting the benefits, 2 years from now we'll see more changes *as long as I stick to it*. In between work meetings, I'll pick up the guitar, practice riffs, new techniques, and the next day they're a little better. Workout the same way, 25 or 30 minutes a day, something I'll enjoy and I'll see my body keep in good shape and my blood pressure and blood work are great. Same with diet, eat healthy, but eat what I really like, what suits me and what I look forward to. Will I ever look like a fitness cover model? No chance and no worries - very few have those genetics. But I look athletic and strong enough and very different to a lot of people my age. I'll live with that. It's good enough and allows me to enjoy my life and meet responsibilities. Great to see this guys subscribers climbing. Great stuff!
Yip that why partners or trainers help, but if we are here, chances are those aren't options.
Thank you again for telling me what I knew but didn't realize!
Nice vid bro keep it up. U tried behind the neck pull ups bro ? Those things r good bro made my back gains improve so much.
I haven't done them in a LONG time. Maybe it's time I revisit them!
So happy to see you uploading again Kyle .. I’ve caught Covid 19 , and as I am speaking Im cured from it now, but I almost lost all my strengths and progress , I probably should rehab myself for few weeks for now unfortunately,
But I think I can make my comeback, I’m 25 years old and I CANNOT allow a stupid virus taking away my prime time. It’s the most important part of my life right now where I can reach my full potential, I’m taking this year and all the next ones of my youths very dead seriously.
Idk if you have any advices for me in that type of Situation (which one day or another you’ve probably faced , since you started working WAAAAY sooner than I did , probably before I was born 😂) Your advice in this video probably does applies to me as well (especially) , thank you very much again man 🙏🔥
Very true. You need to have a training schedule and workouts that motivates you. If you just do exercises that you don't enjoy, then it will slowly give up on the exercise.
Exactly. I've seen this SO many time as a coach.
I have hip arthritis so now bodyweight training is my go to. Thx for your motivation friend.
Sorry to hear about your arthritis but I’m glad you find the content helpful. Best of luck, brother.
Your house is awesome. I wish I had that backyard
Ive been with u for a minute- ur content is the best no frills on yt for calies- i hesitate to ask your take on the half rep style of workouts - coming from the incarcerated- - i once was but i value ur opinion vis a vis trad calies
Thank you for the support, Tbone! I appreciate it!
I think shorties have a ton of merit, but I don't usually recommend them as a standard style of training for most guys, though it can certainly work. The reasons being, partials may limit full ROM performance (strength is still somewhat ROM specific even though lengthened parts of ROM have more carryover), they make tracking progress and controlling fatigue a little more challenging since reps become less objective due to lack of ROM standards, and they may not have equal positive impact across all the musculature since difference muscles are recruited differently at different parts of the ROM when doing compound movements.
It took me about 3 years of bouncing from plan to plan until I finally realised few weeks ago why I've always ended up skipping workouts, not only wondering but overthinking if I should do another exercises or splits or ending up burned out... You summarise it smoothly in 2 minutes, but I'm happy that I learned so much in the process
Dude, it's so good you came to that realization. It can take a while to figure it out, but once you do, you will be able to adjust things in the future to stay consistent, and that's what really matters.
Spot on! I never dread training but when I am in the mood, not in a hurry I do a million times better than in bad mood/ hurry/ stress
Exactly. Your mental state has profound effects on your physical performance and perception of effort.
Hey :)! This is true for many things!
I think for some you have to have the willpower though and can't make it more sustainable, at times at least. The goal is to get almost all things I do to be some at least being okay with, some fine and good and some better and great with a positive and happy mindset!
Enjoy your time, stranger friend on this planet :).
Greatest fitness content creator out there.
Dude... that is an extraordinary compliment that I don't feel deserving of, but I appreciate that so much. Thank you. 🙏
well spoken
Thanks, Alex.
You hit it hard brother, working a physical job with lots of walking and carrying heavy loads, the thought of putting huge heavy dumbbells over my head daunted me and felt I couldn’t even lift what I wanted and eventually gave up. But recently started callisthenics and enjoyed it and didn’t find it as taxing on me
Dude that is a legit challenge for dudes who basically “lift” for a living. I had some masons working on my house a few years back. All were jacked and we started talking training and they all used to lift before being brick layers but stopped once they started masonry work. Watching them work made it obvious why. They still trained but just didn’t hit the iron heavy because they felt they got enough of it during work. Made total sense.
@@KbogesI can totally resonate with this, I got myself frustrated because I seen everyone online saying they were doing workout splits heavy lifting 5 days a week and I could barely do a few sessions per week without feeling totally wiped. You made perfect sense with this video, love the content man!
@@BraveheartJames Thank you, brother! Glad it made sense.
Great video can you do a video on what your daily nutrition looks like or foods that you think are conducive to get your physique?
Yeah it’s pretty simple. I have a few videos on it but I eat lots of salads, fruit, veggies, meat, eggs, fish etc. I have a few cheat meals per week but it’s very simple on a daily basis
Finding your content has changed the way I train. I’m now doing 2 sets of push ups, rows and lunges 5-6 days a week. About Rpe 8 each set.
In just a few weeks I’ve seen great gains but have never felt sore and I feel like I can always do it again tomorrow.
Each week I am adding reps to each set. At the start of the week it’s a little tougher, by the end of the week I feel I’ve adjusted to the increased volume.
Heck yeah! Well done! It's a great way to train. Enjoy the gains.
Master of Mindset
Thank you for this. Kindly upload a daily circuit that one can follow along for the whole body.
Thank you.
Check the first 30 days of the channel and also check out the community for training ideas. It’s free. There is no catch. And you can post whatever you like there in terms of questions.
Completely agree with this. One thing i had wrong for many years was that mood leads to action, when its actually the opposite. You need discipline to do the thing and its doing the thing that then creates the good mood or feeling of accomplishment.
That’s so true. Well said.
Awesome content as always brother. If I may add, being experimental while holding to the ultimate outcome/goal also helps. When you hit that plateau, going off your point, adjust not just intensity but also the types of exercises and also environment. Change of scenery goes a far way at times!
Great suggestion!
Very true said. Some days are better, some days are worse. I share the same opinion about working out. It will never be 100% ideal, but it is the effort and consistency that counts.
Exactly!
I would never dread to train under such a blue sky! Greetings from the rainy Netherlands..
Hahaha yeah man the weather in SoCal is maybe the best in the world. I’m truly grateful. The Netherlands is BEAUTIFUL though.
bravo, complimenti
Thanks!
I am a huge fan of your videos. Can you elaborate more on pushups-- particularly the mind-muscle connection, and what to focus on, such as contracting the scapula on the negative. For example, what I should be doing at the top of the pushup, apart from locking out my elbows? I know your videos do a great job talking about form, but I would appreciate a more detailed breakdown of what I should be feeling/focusing on during each part of the exercise (unless this is something I missed in a prior video, because I know you discuss that for pull-ups). Thanks!
💯 agree! 👍🏼
🙏💪
I wish I had a garden with that much space. And the weather to use it
Ah yeah man the weather here is so good and I got super lucky with this spot. The backyard was a mess when I moved in but it’s been a slow project over the last decade but it’s turning out really nice.
I would like add that keeping a work out well planned, simple and straight forward also lowers the mental barrier to start our work out. Physical and mental fatigue absolutely work in tandem in a case like this. So keeping it simple can really make a difference for consistency.
Always amazing content! Do you have anything perhaps that would deal with muscle imbalances? Most especially for the back
When I have these struggles, I always consider what I learned from Mike Mentzer. That it's not just ok, but even beneficial to be inconsistent, as long as the intent and intensity remains high. Sometimes the best thing is to do nothing until you literally crave the gym 🙂
Yeah that can definitely resonate for some folks. This is why it's so important to understand your own unique psychology; if you understand it you can leverage it of long term sustainability.
I agree with Kyle. Because this does not resonate with me. I just can't wait to "Crave" the gym. Consistency no matter what, is what has worked for me. But we are all different.
I actualy feel/felt this quite recently. Trying to match my made up numbers on pullups or pushups. Chasing x amount of reps. While working a busy life I do realise chasing high reps all the time leads for me to overuse injuries.
Yeah that is the perfect example of this. You have to take everything into account. How is it all affecting your ability to keep it going over the long run.
Excellent!! workout!!🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🔥🥤🤜🤛
Thank you, Michael.
I’m a big fan is there any videos that you made on body maintenance I’ve been doing high rep body weight squats everyday but my quads are really starting to tighten up