Day 3. The key to a jacked back.
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- Опубликовано: 22 окт 2024
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Welcome to day 3. This no excuse, minimalist equipment calisthenics will give you a solid workout with little time requirement. Wide grip pull ups, diamond push ups, lots of air squats, and ring rows. Plus, I give a solid time-tested strategy for building an aesthetic back.
The back is a part of the body that when well developed, advertises strength and power. Moreover, a strong back is highly functional, and can make daily tasks safer and easier. It is also the most important component of the sought after V- taper.
The good news is developing your back is quite simple. The best exercise available is the pull up. Not only does the pull up grow your back like nothing else, but it develops your abs and arms in the process. But don't think your back will explode just because you did 8 weeks of pull ups and worked up to 3 sets of 8 sloppy reps. MASTER this movement! Build yourself up to a high weekly number of high effort sets, with PERFECT technique- full range of motion, no kipping, done with power and speed. OWN this movement fully, and you will be the owner of a great back.
18 Wide grip pull up
30 Diamond push ups
18 Wide grip pull ups
30 Diamond push ups
17 Wide grip push ups
28 Diamond push ups
60 bodyweight squats
70 bodyweight squats
80 bodyweight squats
20 Australian rows from rings
18 Australian rows from rings
12 Australian rows from rings
Good work.
I also count reps while listening
I absolutely love this idea of picking a few things in life and master the s*** out of them. Whether in stocks, books and now, with your content, a few key movements. Thanks!
Same. I love the idea of mastery. I'm happy it resonated with you!
RUclips algorithm recommended your channel and man, I'm so glad it did! I've been binge watching it for some time now and gotta say: the message of this video right here is one of the best lessons I've ever heard. I totally agree with your approach to calisthenics, it really resonates with how I'm seeing things for my own future. I'm 34 and up to a year ago I had NEVER done ANY exercise whatsoever. Somehow things changed -- for the better. In less than a year I've dropped from 205lb to 170lb, and there's still much room for improvement on this regard of course (particularly nutrition-wise, which is quite the challenge for me). When I began on March 2021 I couldn't perform one single push-up, I'd just get down to the floor but could not get myself up again to save my life (with proper push-up form that is). And by the way thank God for the all the good calisthenics content available free on RUclips: they've taught me the importance of perfect form right from the beginning! About pull-ups though: I can see you love it, and for the right reasons. Just a couple of months ago I finally managed to get the proper back activation while doing pull-ups. Wow that felt nice! So I do have lats after all haha, I had never felt that muscle in my entire life. I've loved pull-ups since that day, and hope I can become a master at it, just like you (the jacked back would be a nice touch too). Anyway thank you so much for the great content, and sorry for the long message. You have a new subscription from Brazil. Wish you all the best in your life!
Great comment, man! I made sort of a similar change of lifestyle in my past - unfortunately roughly ten years later than yours. At the age of 42 (4 years go) I felt out of shape and miserable and started to train with dumbells and doing high amounts of pushups with terrible form for one year! Man, I ruined my shoulder at that time and, as a side effect of not doing any pulling movements, my muscular imbalance was crazy... I couldn´t have done it any worse, I guess! Haha.
Then I found calisthenics videos on RUclips where I learned proper technique and the "magic" of full range of motion. My pushup numbers dropped from 70 (!) to 7-8 in a single set. But it felt right and I was happily dropping down my ego and starting over with bodyweight exercises only - but with taking pride in clean execution with full ROM. In September 2019 I bought a door pull up bar in order to rectify my imbalances. I could not do a single pull up at that time. After six weeks of negatives I tried my luck again and I did 3 clean reps - man, that feeling, priceless!
Damn, I got a bit distracted, but I felt like sharing this here. Kyle´s content and his approach to calisthenics (high frequenzy training) is really different from that of all the other (good quality) RUclipsrs like Fitness FAQs, Minus the Gym, Calisthenics Movement - just to name a few - who all seem (tend?) to teach the Steven Low approach (author of "Overcoming Gravity") which is rather time consuming and thus does not really fit into my current situation (family, kids, work, etc.). Please dont´t get me wrong, Steven´s book and its content is awesome and I truly recommend it for anyone interested in in-depth knowledge of every aspect of training methods/programs, splits, routines, periodization, how muscles work, etc. - it is just not for me, ´cos I can´t do 4 sessions of two hours every week, impossible.
According to Kyle´s approach I now train every (!) day for roughly 10 minutes and I feel really great. Can´t tell you how glad I am that I found (t)his channel.
Pedsantiago, I wish you all the best and keep at it! And thanks to Kyle for bringing up this channel and its priceless information!
All the best from Germany
Chris
All the best
Two subscriptions from Brazil!
Did anyone else read that in Tyson Furys voice?.... no just me.
Parabéns, Pedrão! Esse é um dos melhores canais sobre calisthenia, sem bobagens, sem sensacionalismo, direto ao ponto! Espero que esteja seguindo firme em sua jornada!
Kyle, your videos are top class. I have watched most of them. I have done yoga for years and one big weakness of yoga is that it does not inlclude pulling exercises. I have been practising your routine now for a couple of weeks and already feel stronger. Thank you and please keep it up. Your channel is going to fly, no doubt.
Thank you so much, John! I'm very happy to hear you are enjoying it and have found it useful. Thank you for the kind feedback and keep me posted on your journey!
So stoked I found this channel. Awesome content. Wish I could afford a consult with you. Maybe one day.
I'm recovering from anorexia and gaining back weight and trying to get strong. Calisthenics has helped me so much.
Sincerely appreciate your approach!
Consistent, disciplined progression!!
🤙🏾🕉
So true. It took me a whole year to be able to do 1 pull up
But as soon as I got better at them my back exploded with growth. Especially in my lats. Now I can do a few sets of 10.
Pull ups are extremely hard to do with perfect form but if you don’t cheat them and work up to it you can really see they’re literally the best back exercise ever. Not even an argument.
Legend
Rok, you are too kind!💪
Hi Kyle!
Could you turn on the subtitles for this video? Great channel!
Greetings from Spain!
Thanks for the videos jacked Gordon Freeman!
LOL! My pleasure!
Hi John, excellent video! One video I think you should touch on would be nutrition specifically your nutrition, meal plan, protein intake etc. Think it would be of value to the community.
Why add a 4th exercise such as ring rows some days but not others? I understand wanting to target different muscles or work harder on some, but I guess I would just like to know when I should be adding more exercises as well.
Hey Cody, this basically comes down to fatigue management. If I added a set of rows after every workout, I would find that a bit too taxing over the week, and my overall volume quality would probably drop some. So, in the interest of staying recovered, I will sometimes do a bit more volume one day than the other so that I can get the extra work in, but still bounce back from it the next day.
Excellent videos man 👍🏾 Question: I've been training calisthenics for 1yr and half, absolutely love the results. But pullups and dips are my most challenging exercises so far...i do bodyweight rows and love them but want to start seriously training for pullups and dips. Whats the most effective way to build strength for these two exercises?
Thank you! Great to hear you have been training. For pull ups and dips, I usually recommend working on easier pulling and pushing movements, combined with some general good diet and some cardio. The reason being, both of these exercises are made easier by being leaner and more muscular. If you are carrying a bit of extra weight, working on leaning out can do more for your pull up and dip count than any pull up specific training can. As you are doing that, working on easier variations, like rows and push ups, can allow you to build muscle in your upper body without exposing yourself to excess injury risk. Let me know if you have any questions! Also, feel free to check out the community. There are quite a few people that can offer you further guidance.
@@Kboges Excellent. Ive looked at your video on simple exercise protocol 'push,pull, legs' and I've put together a routine I'll be following for the next two months. Really want to build strength and get into pullups especially,the results I see in your videos and others are really inspiring!
Thanks for your response and help 🙏🏾
Awesome video thanx
Hi Kyle, new fan here. I'm not a native English speaker so I was wondering if you could verify something for me: I want to start working out this way (I really love the idea of keeping it simple and become really good at movements (I'm pretty good at push-ups already, not so much at pull-ups and squats. Weak back and stiff legs). But if I start, shoudl I start with sets of a certain number or start doing these excercices until failure? Thanks man, really appreciate the worrk you're doinh here. All the best from Belgium.
Hi Kyle. I'm new to the channel and absolutely love your content so far. Question for you: You seem to be working the same muscle groups on consecutive days. For a beginner, would you recommend a rest between (for that muscle group) if I'm doing 4 hard sets resulting in soreness that persists into the following day?
My wife and I are shooting at becoming pullup masters✌🏼👍🏼😎
This is your full workout for that day, right, Kyle?
Very good video👍✌
Hey Kyle! I appreciate your channel a lot. I am wanting to be able to do a chest to bat pull-up. Is there anything I could practice to accomplish this goal. Also what is the best width for wid pull-ups? Thank you!
Hey Joseph! Start with some paused rep rows, pulling the bar or rings ALL the way to the chest, pausing there for 1-2 seconds. After you get strong with those, paused rep pull ups work excellent. It's all about building a surplus of strength with the scap retracted in your pulling movements.
Boges,
1st you're awesome.
I am new to the channel and want to ask you how your body handles this level of frequency? I personally have always dealt with CNS burnout in my programming when structuring around high frequency. I love the your philosophy and want to learn from you. If I wasn't broke I would pay for consultation. I am focusing now on the basics: Body weight pressing, pulling, lunging and squatting. I have only been able to handle 3x weekly with this strategy. I alternate MWF with eccentric/isometric/concentric phase focuses on different days. Monday: eccentric Wednesday: Isometric Friday: Concentric. I want to increase my frequency and reduce volume. By spreading the load you reduce workout time and improve overall efficiency. If I am doing 3-5 maximum repition sets per workout/exercise (3 on harder days like eccentric and 5 on isometric). What would you scale to for 7 days?
Thanks for the Great content and educational value you provide,
N.M.S
I messaged you a while ago as I had a thumb injury and forearm tendonitis but I'm almost recovered with the forearm and thumb is good now , I might only be able to do reverse chin rowing if I make up a bar , do you think I should buy some dumbbells and build up with over head presses , lying chest press and bent rowing with free squats to start ? I probably should email you a few questions
Hey man, thanks for all your advice. Do you have any advice for someone who has a doorframe pull-up bar with feet touching the ground? It seems harder to perform a good form pull-up if you can't straighten your body out.
I have that setup too, and got some gymnastics rings that I hang on the pull-up bar so they are at a height around half my height; and the rings let me do body-weight rows (sort of an inverse push-up, which you can do with your body at various angles, starting with feet on the floor, and progressing through having your body horizontal with feet on a chair). Check out channels like fitnessFaq that cover this movement. Or maybe it’s covered on this channel, too? (Actually, he just started doing these at 7:30 ) It will strengthen the upper-back muscles that are recruited in the pull-up.
@@j10001 that's great advice, thanks 👍.
would this stuff help with scoliosis? ive been trying to put on back and core strength for a long time now but i always end up hurting myself doing most types of conventional lifting. its very frustrating having my lack of muscular development be the thing that hinders my ability to develop it.
For someone who can only do 3 good quality bodyweight pullups would you recommend doing chinups instead seeing how I can get more because of biceps involved but also it would allow me to train the lats way better than doing rows would which should carry over to some pullup improvements as well...
Big question I've had is about pullups - If I (or my girl) cannot do a proper bodyweight pullup, what is the alternative? elastic bands? eccentrics? a different exercise whatsoever? Simillar question with pushups
Unfortunately my left elbow can't take chin ups. What would be your advice on exercises to do to strengthen the biceps? Thank you
You could try ring rows, or other pulling movements with rings. They seem to be much better tolerated for people with elbow issues.
I'm gonna switch between chins and pull ups for extra arm development
Yessuh
Where did you get your pull up bar??
This is a custom made pull up bar. Eventually, I may consider manufacturing these. If you are interested, let me know. Maybe you could be the first order.
@@Kboges what is it made of? I don’t live in the States. I love your channel by the way!
@@abrhmsancehz Thank you, Abraham! The uprights are galvanized steel and the crossbar is stainless. It should last longer than me!
@@Kboges love the slight touch of existentialism here.
I don’t have rings so I can’t do the last exercise...what exercise I can do instead ?
Also I love your videos.
Variation, do chin ups and neutral pull ups
I can’t do a single pull up even if my life depends on it so frustrating 😢
yo is ectomorph never get rid of a skinny legs,can ectomorph have a nice legs
So the key to a jacked back is to "git gud" at pullups. Gee thanks. Why didn't I think of that? 🙄
Except most people don't seem to take it to heart. Half-reps or even quarter reps, swinging at the hips and or knees, no shoulderblade retraction etc. are the mistakes I see like at 80% of people in the local calisthenics park.
This is awesome, how fast you repping out here🥸
Hahah! Thanks dude!