Revisiting High Rep High Frequency Training - (After 1 Year Training Like K Boges)
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- Опубликовано: 21 янв 2024
- High Rep High Frequency Training which has recently been popularised by K.Boges has great utility for increasing muscle growth and athletic performance. High rep combined with high frequency conditions the body and reduces fatigue making it a sustainable method of training over the long term. Training Like K boges For 1 Year was a great challenge and I learned a lot from it so stick around to find out how it went!
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Jett, this was amazing to watch! It was so cool to hear your experience with high frequency training. It sounds like you found ti to be a useful tool and I'm really happy to hear that. Thanks so much for giving it a legitimate try and for the honest review. Thank you, brother!
Kyle! Thank you so much, appreciate the kind words & love your work. Thank you for all the valuable information you share, it has helped myself and everyone else who is a part of your community approach training with greater intention and consistency.
You’re a beast, keep it up brother!!
Thank you, Jett! That is exceptionally kind. Feel free to reach out if you ever want to chat about training!@@JettAaron
@@Kboges you da man I watch ALL your videos. Big respect 💪💪💪❤️
No ‘abuse’ just appreciation. KBoges is fantastic coach & when I followed him in ‘20-22 I received a few compliments on my physique. Then, as you mentioned, my consistency dropped off and I bounced around program hoping & gains subsided. You look great tho.
Hey appreciate you too 🙏! Compliments are dangerous hahah can either motivate you or make you complacent. If it’s any consolation it’s never easy, just try to get my self back on track asap and remember health and fitness is a life time commitment not something to dabble in. All the best mate!
Cheers
This vid is a testimony of the great input Kyle brought to the health world and glad this video is here, sharing your experience and passing the torch to more people.
Very good video. I’ve working out more conventionally for years but have adopted Kyle’s 6-7 day a week calisthenic workouts 3X push, pull, legs with some sprints, jumps and body weight squats throughout the day. For years I have been flatlining. I’ve noticed that my endurance has greatly improved as has my muscularity and my performance in Oldtimers hockey is far better. Also, like Kyle says, short daily workouts are way easier to complete as habits form. Again, great video!
Thank you Craig!! Awesome to hear you’ve got good results with it as well. That’s it, making it a habit just takes consistency to the next level. Keep it up!! Cheers.
Cheers mate congratulations. You are right. Keep consistency, that is the hard and also the rewarding part. Thank you
Welcome mate, very true!!
Training everyday gave me good strength for rock climbing, way more than following a push pull legs split. Extra is the recovery, I never get sore and feel very strong in daily life. Good video:)
@@martijn2246 that’s awesome to hear man, keep it up!! Thank you 🫡
Great video, man. Love this type of training. The simplistic style is beneficial to so many people and of course if someone prefers, they can always add extra exercises on top of the basics.
Thank you man! Yeh definitely, love learning some new calisthenics skills to keep things fresh!!
Excelent vídeos, keep up the gold work!. Greatings from Uruguay.
Thaank you bro will do!!
Great video, will be referencing this in the future
Thank you man!!
Great video, I knew his training worked, but when i found him i had started using weights and was still not doing calisthenics as much anymore, and it is great to see how well it worked. Just switched back to calisthenics again and I feel lots better overall. Love his techniques.
Calisthenics just feels so natural, I love it too man & appreciate the comment!!
Following K Boges free programs as we speak! Love to see this vid
Hell yeh man, crush it!! Thank you 🤝
Excellent informative video. Found Kboges and high rep calisthenics a few years ago. Wish I did it years ago.
Thank you really appreciate that!! I hear that, we all wish we did hahah 😅
Very nice to meet you, I've been following the calisthenics path for some time now, documented 73k pushups last year, changed my life and I lost all my body fat, here in South Africa there aren't too many gyms available so Calisthenics opens up the world of fitness for me without having to travel very far. I loved your story and your calm demeanor, keep at it, will be following your journey. Consistency, yes!!! yes, and yes again..... Consistency is everything.
Hey bro, thank you so much for the kind words & keep il the training, sounds like you’re smashing it!!
Cheers
Good job pal. Kyle's training is certainly a compliment to my Muay Thai as well. I only do a hard paused rep set of each movement each time I train Muay Thai as the volume can sap my recovery. Giving you a sub so hopefully you can bump that number back up!
Thank you man, really appreciate it!! Yeh that’s a solid approach, the volume during Muay Thai sessions more than makes up for lowering the volume during other training. Keep it up bro!!
Cheers
Great video ! 👍
Thanks mate 🙏!
Top video mate, good luck to you from me but it looks like you're making your own with "consistency". Well done.
Appreciate it Yipman! Have a top day 🤝
Really informative video - you look great!
Thank you mate, more to come 🫡
Fantastic review! Ive adopted kyle's approach and am loving it
Thank you! That’s awesome to hear, keep it up!!
So I’ve finally know what does the K stands for… thank you.
@@ADcrackerjack 🤣 his kajabi site has lots of great content
Awesome video. Very well done sir. I was surprised when you said you had 600 subs, I thought I was watching another 100k+ youtuber lol
Maan thank you, really appreciate the kind words, have an awesome day!!
Solid video
Cheers Max!!
Thank you 🫡🤙
Welcome sir 🫡🫡
This is a great experiment.
My personal experience has been that frequency has a very big impact regardless of rep range.
Enjoyed it so much I’m still going with it hahah. Definitely man, the consistency gives so much momentum!
Consistency is key! Would love to give those love taps at 5:11 a go soon
Faaaacts!! Hahahah I gotchu man 🥊 😂
High rep calisthenics is the best in my humble opinion but I spent my teens and early 20’s lifting heavy weights. Now in my mid 30’s I only do calisthenics and run and feel great. A person probably can’t get as strong without weights but does it really matter if they move well, are pretty strong, injury free and feel good?
100%
Hey Jett excellent video. I think K Boges was a breath of fresh air in the fitness community. I've followed his approach on and off throughout the year (with excellent results), cycling periods of heavy lifting with basic calisthenics, although i'm returning to this approach next week and sticking to it for a while since I got a bit tired of all the lifting plus some nagging injuries. I have a couple of questions if that's alright with you:
- Do you cycle in variations frequently? So say on monday you do a traditional pull up and then on tuesday you do a chin up and so on...
- Do you add any additional core work? I've seen K Boges do leg raises and such but not sure if it's part of the push-pull-legs routine.
- Do you add any exercises for posterior chain? Such as RDL's.
- Do you do any overhead movements? OHP, pike push ups etc...
Hey man, really appreciate the kind words! I'll be making a follow up video answering a lot of the questions I got on this video and I'll do my best to get to all of yours so stay tuned for that.
Cheers
This is the video I was looking for. Thanks man. I would lile to ask you a question. Thid training approach is reallu interesting to me, but I want to know, how have your legs improved training this way? I am a big fan of barbell squat, but also I knoe that heavy squats are not the only way, so I want to know how this training has worked to you. Thanks man. Greetings from Colombia.
You’re welcome man! Good question, I’ve found it to be great for conditioning as I tend to do higher reps, even my pistol squats I’m getting pretty high reps on now (20+ each side), but there’s always harder progressions to unlock so I’ve started working on the dragon squat and more explosive plyometric movements to help with sport performance.
You really just have to challenge yourself, when standard squats get to easy progress to pistol squats, then dragon squats, then start training explosive pistol squats and even add a weighted vest, there’s always ways to progress as with any style of training.
In saying this I love the heavy compound movements so you can 100% do hybrid training and keep them in your routine. I personally am not doing heavy compounds at the moment but that’s just because I do Muay Thai and tennis so swapped out for more conditioning based sessions.
Hope this helps bro, love from Australia.
Very good video! Can you provide some details about your weekly routine (sets/reps/exercises)? Or, if you followed one of the Kboges templates, which specific one. Any guidance would be greatly appreciated.
Of course, I followed Boges daily rep target approach, (pick ‘x’ amount of daily reps for ‘y’ exercise).
Once volume got too high I would pick a harder progression of ‘x’ movement or weighted variation.
The movements I’m training are; pistol squats, pull ups, push ups, & handstand push-ups.
Hope this helps & let me know if you need any more guidance.
Cheers!
@JettAaron When do you know if volume is too high? If I good remember KBoges suggest 50 daily rep for pushups for example, so when is the moment to change variation?
@@zesio555 i am not KB or Jett, but if 50 is your thing and you find that too easy, do them slower and add a pause at the bottom. For me a 1 to 3 second pause really brings on the burn 😀
Your videos are awesome dude. Learnt a lot from you. BTW, do you train with weights(barbell/dumbbell) or just bodyweight ?
At the moment just body weight + weighted calisthenics as it’s a time saver and pairs great with my martial arts and tennis trainings.
Nothing against heavy compounds, I actually trained hybrid for ages, but I put on size pretty quick and being 90kg isn’t so good for endurance sports.
Great video and message! 💪 I have also been training according to Kyle's principle for a long time. Do you have any tips on how to effectively train your hamstrings with your own body weight?
I really like drinking birds, glute bridges, reverse lunge, & good mornings.
Currently working toward dragon squat which killlls my hammys as well.
Wasn’t addressed to me, but to give my two cents I’ve been doing progressions for the Nordic hamstring curl; if you can’t do the full range of motion yet, it helps a lot to use a box/stool to monitor your progress.
@@michaeldorsey9231 appreciate you chipping in man & second this as I’ve juust started working them, caution though be very careful, very advanced and intense movement so perfect the regressions first!!
I use a 35 lb dumbell , lay on my stomach, and grab it between my feet and curl it up until failure.
Hey Jett love the content
How would you structure in a full week plan with reps/sets
Hey man great question, I think it might be beneficial if I make a video covering this so sit tight and I’ll get that out asap!!
Cheers
@@JettAaron awesome mate look forward to seeing it
I too like to do push-ups almost every day. If I do bench press, I am shot for days. Seems like bodyweight movements are more natural in some way.
It really depends on the rep cadence which influences the time under tension - if you are doing a super slow 12 reps the time under tension is unbearable but you could get the same time under tension with much higher repetitions with a faster rep cadence which equates to less time under tension per rep - so more reps at a quicker cadence to get more time under tension to stimulate a response.
Very true man, I talk a lot about this in my previous videos, should have definitely mentioned it in this one!
but K boges does all his exercises very slow and controlled not fast. Or am I not getting something?
@@crossedbones5512 the video was about the benefits of high repetition high frequency training . I pointed out something both have discussed in their channels about slow repetition cadence to increase time under tension which can also be achieved with faster cadence and more reps - really, both methods have their place and can be used depending on where you are at in your training.
1:39 you have more faith in those chairs than i do in myself
Hahahah yeh way too much trust in them hey 😅
great
🤝
Great video man! I have some questions, if you have time to answer would be awesome. So.. I was doing consistenly high reps bodyweight calisthenics for 2 years to the point I hit a plateau. (For ex: 10 pullups x 10 sets / 30 pushups x 10 sets / 20 dips x 10 sets and 20 abs crunches x 10 sets, circuit style, UNBROKEN, pause between sets around 2 minutes) and I decided to get a weighted vest (6kg-10kg) 4 months ago and starting the same high rep style circuits, but I dont know when to progress with weight from now on, I dont develop that strenght, I don't know how should I progressive overload ( in a week or 2 i was doing with 6 kg and then 2 weeks with 8kg, and after 1 month with 10 kg, but the problem is that I break the sets around the third set, and I feel like is already too much volume). What do you think? How can I evolve from here, to build more strenght? And another question.. Can I still build muscle with weighted training but stop eating so much? Cause summer is coming and I started to develop a bloating stomach because I eat too much, eat big get big type of shiet... Thank you in advance. God bless you!🙏🏻💪🏻
Thank you bro! Yeh I hear ya I ran in to the exact same problem myself with volume getting out of hand, this might not be an avenue you want to peruse but my work around was keeping the high frequency trainings because I love moving every day but focusing on learning new movements like one arm pull ups, muscle ups, dragon squat, planche etc… it gave me a new love for training and I can do less volume and just use the fundamentals to supplement at the end of my skill progression work outs, this has been working great for me and given me a new love for training as it’s so addictive unlocking new skills!!
Best of luck & keep up the good work with training, smashing it
Also with the eating thing at a certain point unfortunately you’ll need to be eating at a calorie surplus, some calorie dense options that don’t cause bloating for me are coconut, olive & avocado oils, nuts & seeds, ghee and grass fed butter, organic cream, milk & yogurt to name a few for you. Hope this helps!
Hey bro, great video, quick question. How large were the results in terms of muscle growth for you? Were they comparable to those of a more traditional routine (3 days full body) etc.?
Thank you bro 🙏. Absolutely comparable, make those sets count & push close to failure and of course to failure sometimes with out sacrificing on form, track your workouts & progressively overload and you are doing plenty to stimulate a growth response in your muscles.
Nothing wrong with 3 day a week if that works for you as long as you apply the same principles!
Cheers
Do you think implementing drop sets in a strength based workout is a good way to achieve the proximity to failure and high rep concept you were talking about?
Goood question!! Drop sets are generally used to go “beyond” failure and further fatigue your muscles.
Can be a great way to break through plateaus, but very taxing on the body so gonna take a bit longer to recover from = not ideal if you’re doing high frequency every day trainings as much as I love them!
I did the opposite, I did a Mike Mezer thing and, also got good results. The key is to try and keep adding weight or reps. Being a dual athlete it is hard to fit in strength training. I just trained 1 to 2 times a week and focused on rest.
Yeh man glad you shared this, my next video is on a similar topic around how different approaches get similar results it’s just about putting in the work and improving over time so stay tuned for that, good shit bro keep it up!!
I've come to the same conclusion about the consistency. Whatever you do - do it on a daily basis and don't expect quick results
Yesir, daily practice are powerful! Keep it up man
Class video mate. I started my calisthenics journey late last year and really got into a routine since January by going to an outdoor calisthenics park and doing dips, pull ups, chin ups and other upper body work. I've been following Kyles advice for around 6 weeks now and doing as much as I can every day and taking my exercises close to failure every time. It's made a real impact on my progress! So much easier to show up every day when you're doing simple and effective exercises that you can do at home or anywhere, no need for a gym membership and like you said, you can get creative with what you use as 'equipment'. If I see a horizontal bar that's high enough to do some pull ups on... I'm doing some pull ups 😂
Yesss love to hear it man, your mind is starting to think like a calisthenics athlete & you’re getting all the benefits of being outdoors as well! Good shit mate, keep it up 🫡!!
I had a lower back injurie bulding and henriated discs from heavy lifting.I followd the approach high intensity heavy weights go hard or go home i was at a level i could bench press 400 lbs and deadlift 650 lbs I weighted 210 lbs and was massive but stiff and my condition was not perfect.After the injuries i took one month off and started with cardio and mobility and stability.After that i discoverd k boges Chanel and staretd to train with body weight i did twenty minutes a day one day push ups ring rows and squats the other day pull ups dips and lunges at the end i did core and mobility exercises.After two month i could do more and more after a year i lost weight but i look like a greek god not massive like before but i feel fresh mobile and my centrak nervous system is healthy again what i just dl extra are some barbell curls and lateral raises and kettelbel single dealifts adn sprints but i train still today like that after one half year
Maan you’re strong!! Appreciate you sharing your story, a lot will relate & benefit from hearing this 🤝
@@JettAaron thank you man one think I did was I convinced partial reps and pumping reps I know that many people are against that but doing pull just with full range felt incomplete the same with push ups and dips and I did three sets full range and two sets partial just pumping blood in the muscel and keeping tension and I can say after doing that for a month I grew more and felt stronger I think it's because the muscel don't lose tension.
Keep the work up man and maybe you could try it
🔥🎸🔥
Thank you sir 🫡!!
One thing you got wrong, when talking about 8-12 range, the weight should be chosen so it would be near failure/failure
Correct, no matter what rep range you choose (5-35) if you’re going for hypertrophy then it is beneficial to train within close proximity to failure as that is what drives muscle growth
But you must have done some weights for legs, correct? Not judging, just checking as I reassess my current routine inspired by K Boges & your videos.
Nah not this year, progressing toward dragon squats has been adequate for me, however, I am a big fan of weighted calisthenics and have seen Boges repping a weight vest on squats as well so this is also a very viable option. Personally I’ve fallen in love with learning new skills so I’ve slept on the weighted calisthenics this year.
Buddy - put Mike Mentzer in the mix and you will be astound!
Noted! Not sure how i’d go training that little though, very addicted hahah 😅
Looking and feeling good doing almost nothing literally is what I am addicted to hahaha. It's insane how little stimulus muscles need to grow...
Hi, first of all I stumbled upon your video randomly and I finished it together with you 1 week journey previously. I just have questions to clarify first since I am planning on starting this out.
Kyle stated that you need to choose a certain amount of rep for push, pull, and legs daily. Let's assume it's 100 pushups, 50 pull ups, 100 squats. This is your minimum, and goal daily, meaning you have to force yourself to meet this quota.
How many sets should I do then? And also he mentioned trying to go near to failure.
Am I supposed to follow 10x10 pushups? And how am I supposed to try to get into near failure if I'll be following 100 pushups for example. It's quite confusing as to how one would do it. One more thing that I am unable to get answer is in some videos he distributes the daily reps all throughout the day, did you do this on your journey?
Anyway, I hope you reply to this, and thank you so much for the helpful videos!
Hey great questions.
So the amount of sets you break that in yo is entirely dependent on where you get close to failure. For me it’s around 25-30 slow push ups so I’d do 4 sets of 25. You might fail closer to 10-15 so in that case you’d do 10x10.
Don’t need to be too neurotic about it though. It’d be same same if I broke it up in to 5 sets of 20 and did more explosive pushups that still challenge me by the 20th rep for example.
On some days I did, other days I’d just rest between sets and do them all in one sessions, it depends what life allows for on the day, I would always be flexible rather than miss a session.
Best of luck with your training!
@@JettAaron Thank you so much for taking the time to answer my question, much appreciated.
Best of luck to your journey as well, have a nice day!
What would the full program look like?
Hey man,
great question, I'll make a follow up video on how to structure a full week of training and answer a lot of questions from this video so stay tuned for that!
Cheers!
My biggest issue with what most people preach about training with weights is that they say it's awesome and great for your health, but then you listen to them talk and they have a giant list of things wrong with their body.
They have aching that you'd expect from somebody 20 or 30 years older than their age. How is what you are doing great for your health if you have the pains of a 70 yr old in your 40s?
Man I agree so many of the people in that industry are burning the fuse at both ends, weightlifting definitely has its place & is great for your mental and physical health if you apply the same principles such as good form & proper recovery. After all calisthenics is (body) weight lifting.
Very similar to my style of training
Did you build much muscle on this plan?
Nice man such a great way to train 👌! To be honest no, but not because it’s not effective, I’ve been at it a long time so any gains are marginal & slow no matter what plan I follow. I chose to stay pretty lean as well for athleticism, if I eat more I bulk up quiiiick!
Did you build muscle with this kind of training(assuming you're just training with your bodyweight)?
@@kavishgour3267 yeh I was still progressively overloading so put on muscle but not a heap as gains slow down the longer you’ve been at it.
As long as you’re overloading you’ll make gains on almost any plan you follow to be honest!
Do you incorporate core work?
I do, a strong core is very important. I’ll have a vid out on this soon man!
@@JettAaron awesome great content.
@@Alex-it5ej appreciate it bro 🤝
how many reps per day?
I’m only doing around 3 max sets per exercise each day (any more and it was effecting recovery) so around 45 pull ups, 45 pistol squats, 90 push ups (changes a lot as I overload/depending on what exercise I’m doing).
Cheer man!
May I ask how long do you rest between sets ? Does doing one in the morning, one at noon and one in the evening would still give the benefits ?
Is that a Scottish Terrier at the beginning?
Hahah close bro, Australian terrier, don’t see many of them around but I love my boy!!
@@JettAaron it’s beautiful, loved his color. Take care brother.
Well yes to high rep, but why go into that burn in rep 40 when i can get there with weight at rep 12? Lol. No thank you
100% man that’s why training is so subjective. If I was a body builder then I’d follow that approach but it just doesn’t translate over well to sports, or much else in everyday life. I FKN love that burn so lol yes thank you my bro!!
You can get there without added weight at rep 12 too.
@@folksurvival sets of 12 reps pushups, no weight? How? Super beginner maybe?
@@PanaMaJwaaRdcontrol negative, add pause at the bottom , slow back up. If one rep takes takes 10-12 seconds you probably gonna be quite fatigued by rep 12
@@ALX_Fitness91 i mean..... I guessss lol
You did high rep high frequency and you look like the average teenager. Not great I should say
Yesss my first hater! Much love bro comment gave me a good laugh 😂
I think this guy has a great natural physique. Show us your physique then. Talk is cheap.