MUSCLE BUILDING With Bodyweight Circuits
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- Опубликовано: 6 сен 2024
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In this video, I discuss some of the shortcomings regarding hypertrophy with using bodyweight circuits. While this is an extremely common approach to training, and it can definitely yield results, it is not the most efficient use of your time of recovery resources. When programmed with a high volume of sub maximal sets, you are going to have to perform many rounds of the circuit to get enough fatigue on the local musculature to require full motor unit recruitment and slow contraction speeds, necessary for optimal hypertrophy. However, the circuit structure has benefits, and when performed with high effort sets (close to failure) and with long rest intervals (to allow for full or near full recovery), they become a great option. And instead of having to perform TONS of rounds to get a good muscle building stimulus, you just need to perform as many rounds as necessary to reach your daily volume targets that allow you to meet your weekly hypertrophy volume targets.
Pushups/pullups/squats, 5min rest and then dips/rows/lunges.
Every exercise pushed to or near failure, one set of each exercises only, takes me 10-15min in total.
Been doing this every morning with an hour long walk after work in the evening.
This might not seem very much but doing this routine (almost) everyday allowed me to have the physique and vitality I've always wanted, it's all thanks to YOU Kyle!
Keep making awesome videos!
How do you hit failure with BW squats? I got overall fatigue before my legs muscles even start to feel "close to failure", it makes me too tired and I don't want to repeat it, when pushing or pulling I train with joy
. Personally, I don't feel obligated to ONLY bodyweight in squats. I've been very gradually adding weight as my knees permit, to avoid exactly the problem you describe.
Currently using a 40-lb kettlebell for a pyramid rep scheme up to 14 (168 total). I doubt I'll ever be able to squat heavy again, but if an extra 40 pounds of fat would still count as "bodyweight", why not 40 pounds of iron? 😁
@@Kanikacyst 2 second positive followed by a 10 second negative with a couple second hold at the bottom position (isometric) and your legs will be on fire by the 15th rep.
@@user-sk9sp7pe4y absolutely darn right. TUT best for hypertrophy.
@@Kanikacyst add weight, or simply train for strength endurance.
Nobody in the comments ever hits failure on Squats for anything over 20-25 reps.
But it doesn't matter, if last time your cardio stopped you at 35 Bodyweight Squats, and this time you got 40 reps, congratulations, you got stronger, even if both sets are technically not to failure.
Me personally I'm doing Heel elevated Paused Goblets Squats. My best so far is 60lbs for 20 reps. Even on this I can't hit failure, my cardio is what stops me. But I get closer than I would without any weight.
Supersets are king. You get both hypertrophy and conditioning at the same time. You can't go wrong with push pull combo. I keep the reps to 10-20 range so it doesn't get tedious and time consuming.
Well said!
I started doing push pull antagonist sets. Progressed Australian pullups to negatives to strict and strict to decline to pseudo planche pushups.
18 sets a week done close to failure paired with enough protein got me off to a great start.
should do pause reps with slow negatives and full range of motion and do reps to failure, then you might only need to do 2/3 sets max, don’t even need to count the reps
@@SeanLives It's a silly question, but how many sets and breaks are recommended when doing so? I'm a beginner.
@@penrils as a beginner I'd say go for 2 sets. 6-8 reps your focus should be on learning movement patterns then adding intensity over time. all the best on your journey
Been using this approach for about six months and am very happy with it. Each day I do 3-4 rounds of push/legs/pull/abs close to failure, also rotating the angles of each exercise group (e,g., push-outside, push-down, push-inside, push-up, then back to push-outside…). Before this routine I could really only handle pull-ups about once every 4-5 days. Now I can do some pull-up variation three or even four times in a week, alternated with rows and lat pull-downs.
Well done, Eric! Sounds like it’s working well! Keep at it!💪💪
The combination of simple, effective and practical on this channel is unique!
Thank you, Florin!
This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!
Very cool, Lucas.
All I can say is this---- perfect information!! and if you commit for just 45- 60 days, the results will speak for themselves!!! Nice side benefit-- saving $$$ on not having a gym membership....
Thank you, Don! That is exactly right!
Exactly. Pullups and pushups are my staple. I do too much though because I love it!!! LoL.
Totally agree! The idea of form-focused, high quality sets is echoed throughout the fitness community for a reason. I also feel as if my breathing during my reps benefits from this method of training imo. Straight to the point! Be well brother.
I totally agree, Aurelian! Thank you for your always productive and insightful input!
Not sure how I ran across your channel but glad I did. I love doing calisthenics and always looking for new methods to grow and evolve. Your videos are a gold 🪙 mine!
Thank you, Osiris! hope you enjoy the content!
I have two completely separate/independent questions...
1. How do you determine what your 'daily volume target' should be?
2. In the video I noticed your squats involve the heels coming up from the ground at the very bottom of each rep. In your opinion is that just as good as heels down/knees over toes squats?
Many thanks for all the super informative videos!
6-10 sets of close to failure push/pull/leg circuits with 500 steps between each, for some reason, has always been my default type of workout. Thanks for all your advice, Short and too the point. Fantastic!
That's a great way to do it! I like!
How many times a week you do this?
@@balazsnemeth4639 Most of the time I do between 3 to 5 days a week, it depends on how recovered I feel. Sometimes I split the circuits up during the day and sometimes I will do them all in one go.
You caught me red handed! I've been training low reps and high volume because I felt like it was the most time-efficient way. I will start switching things up. Thanks!
Its crazy, I remember you saying to master your push up, and at the moment I didn't actually understand what you mean, because I was doing push-ups all my life, but I didn't it consistently. And right now, after doing it for almost every day, through 3-5 months, I felt that I am doing it in different way now, that feels way more efficient.
Again awesome content brother! Working this way on a daily basis has not resulted in size gains but rather increased strength, endurance and muscle density. I’m not big, but damn I look good in my tailored suits😎
Good to hear, Geoffrey! Keep up the good work!
@@Kboges thank you brother, you’ve been a great help!
Excellent foundational advice K Boges! This is the basic approach that I have repeatedly returned to. Keeping a training log as you've suggested, really magnifies the rewards with this simplified "basic" style! Gains are waiting on your consistency!! 💪🏾💪🏾
Man, I love this channel so much, I always recommend it to anyone when the conversation is about fitness. No bs, and consistently high quality.
This channel is being noticed slowly but surely because like I said. No BS info.
Thank you!
Hey Boges, I've been watching your videos for years and I want to let you know they've been of tremendous help since I always thought calisthetics don't build muscle that well, but now that I've seen the results, I trust you. Thanks!
P.s: I have no idea how but I am the first comment (third apparently)
Thank you, George! I appreciate the support over the years, my friend!
From a purely hypertrophy standpoint I agree however the high rep bodyweight circuit is a powerful tool for building conditioning/fatigue resistance and the high round approach will definitely initiate some growth, mainly in the back, when you’re repping out 150-200 chin/pull ups. That way you can get the best of both worlds however like you say, it’s not particularly time efficient and is quite the grind.
Crazy man. Even when I don’t fully agree with you, I still find myself agreeing with you.
100%! I don't disagree at all! Maybe I can give a bit more context to see what you think...
I look at these are different tools for different jobs. Yes you can drive a nail with a screwdriver, but it isn't the best tool for the job. Circuits are KING for conditioning, and I use them as such. I look at any hypertrophy from a circuit as a great byproduct of the conditioning, but it's not a primary tool I would use to develop hypertrophy. For about a solid year I did a minimum of 100-200 pull ups a day in a circuit with push ups, and squats. My conditioning was insane, but I didn't actually grow as well as that rep count would indicate, like when I did fewer hard sets close to failure, which makes sense from the physiology. The other issue I ran into was elbow tendonitis at that volume. So it was like if I used to circuit for hypertrophy, I had to expose myself to a total rep count that was likely going to give me golfer's elbow. I could get a better growth response with fewer total reps.
Both work great, just different approaches for different goals, each with a blend of tradeoffs.
@@Kboges agree with that 100% brother, particularly the “blend of trade offs” which sums up the lens I seen your video through.
My perspective is based around the idea that high rep BW circuits are dynamic and exciting which draws me to them ultimately as opposed to a determined outcome. There is something deeply invigorating about completing a 1000 rep circuit however it definitely isn’t conducive to a optimised hypertrophy response. That isn’t even up for debate. Your approach makes perfect sense.
@@StrongandConditioned Yeah don't get me wrong, I LOVE circuits! And when I train combat athletes, we do tons of them. I look at them as pretty fundamental in that regard. Super fun, too!
@@Kboges What happens if you mix the two approaches? One day you set near failure with plenty of rest and another day submax with little rest, wouldn't you get the best of each? Cheers brothers!
You don'treally need to do Submax set with circuit, you can for exemple do 1 set of ring pull up close to failure, rest 30s then 1 set of Dips close to failure, rest 30s then 1set of Goblet Squat, again close to failure and you repeat that 3 to 5 times, you ll get muscle and cardio
Excellent video. You have opened my eyes to rest between hard sets. What a revelation for me coming off 45 seconds of rest. Broken thru many levels not with more effort but rest. Thanks again.
Totally, Geoff! Give this a shot! Let me know how it goes.
For me, i do workouts in supersets all of the time but with antagonist muscles. For example:- If i do a pullups, i would do a pushing move right after(dips or a pushup variation) rest for 3 minutes and then repeat. Same for the arms too. I would superset legs and core on a separate day. It works fantastically this way. I only workout 4x with upper/lower routine and i am already seeing results.
Hello i am coming back to this video because after doing a lot of rep and set x3 and circuit x3 in my personal experience i enjoyed circuit a lot. Its way quicker and give you more conditioning, wich is perfect for bjj for exemple.
I also added the kb swing and the situp to develop a stronger core, and use the weight vest frequently, i think everyone need to add or remove stuff based on what work for them and their goals.
Thank you so much K Boges !!
Supersets are very taxing on cardiovascular system. It is great if you’re short on time though. From my experience taking 3 minutes rest from a failure set is the best for hypertrophy
I agree on all points
@@Kboges just wanted to tell you thank you for your videos. I have gained 17 lbs of lean muscle mass (noob gains) since I’ve started your foolproof template 8 months ago. I am pretty tall are 6’5 so the gains aren’t extremely apparent but I’ve seen from my own eyes my upper body growing to a more athletic v shape stance and my family also noticed that (awesome motivation to keep going)
God bless
K boges my man! I kid you not I was literally about to search: "Pushups, Pullups, Squats - circuit" on RUclips and then before I clicked on search I noticed this had popped up on my feed! Wild synchronicity there, I tend to experience that kind of thing often with your channel for the last 2 years. Very glad to have stumbled upon your channel dude. You provide such sensible down to earth advice in a pleasant and easy to digest format.
So happy you found it, Pete! I love when things like that happen. I'm glad you enjoy the content, my friend! Feel free to reach out if you ever have any questions.
@@Kboges thanks for the kind response. I would just throw a video idea at ya. If you could talk about your general thoughts on the various benefits of being decently lean (12-15 percent bf % or thereabout) and what is realistic for most people in your view. There is a lot of polarization between people online and on RUclips, some advocating 8 percent bodyfat being pretty shredded and others advocating "bear mode" 18-22 percent bodyfat. I would love a video from you throwing your two cents into that conversation, giving a nuanced multidimensional perspective on the matter.
@@Strangepete Yeah I think it totally depends on goals. I think too many people have spread a message about it impossible and unhealthy to be lean, and that guys should be 18-20% body fat. I don't think this is a reasonable position, and I think 90% of guys can be sub 15% with minimal intervention provided they adopt some generally healthy habits. If most guys stopped drinking alcohol, gave up 90% of the processed food they ate, got 10k steps a day, ate a gram of protein per lb of BW, and got 10-20 sets of resistance training per muscle group per week, most would easily be between 10-14% without having to diet down. That's an athletic BF percentage that is attainable by most people with good habits. If you want to maximize growth and strength, or play a sport that requires a greater BW, then yes, letting BF go up into bear mode makes perfect sense.
@@Kboges very well said and I can almost hear the video version of this as I am reading it hehe :) so I essentially got what I wanted in case you don't make a dedicated video on the subject. but yes I tend to agree on everything you said there. and furthermore I find myself (and a good amount of other men) just look quite a bit better both body shape wise and face wise at 12-14 percent rather than 16-20 percent. And as you said, some pretty simple lifestyle changes and routines can make that shift without having to become super hardcore obsessed with "being shredded" and counting every calorie or being on the treadmill all the time and being caffeine dependent. I think a lot of guys around 18 percent never even give it a good fair try to be 12-14 percent because they hear guys online warn against getting super lean (8 percent or so) somehow the message get's lost in translation. you can likely be 12-14 percent and look noticeably better and maybe feel a lot more confident etc. without having to get to 10 percent or less. there is a middle ground there, it's a shame the topic is so polarizing these days.
I couldn’t agree more, Pete. I think simple healthy lifestyle gets most people sub 15. People who have not gotten below 18
Have just not given up enough u healthy lifestyle factors in most cases. Getting and maintaining sub 10 usually requires some serious intervention and the physiological push back from the body starts to become a real factor.
My standard fullbody routine is 3 rounds of pushups, pullups,dips, hanging knee raises and squats done in circuit with 1 min rest between exercises and 1 min 30 sec between circuits. I like it a lot and progressing slowly. Sometimes I do it 4 rounds with 30 sec rest for some conditioning and cardio.
I personally prefer more rest to be fresher for each set so I can go harder
@@matthewmorley261 I tried longer rest periods too, but found them boring for me. I like the intensity of short rest times. To each their own))
@@Fixxxer82me too!!!
Very interesting! I'll definitely give this a shot. I'll circuit the upper body sets for longer rest periods, and do legs last. Great and informative content as always Kyle. I look forward to these every week or so.
Heck yeah, dude! I like that approach as well.
Thank you, bro! Can't wait to see the results from the next cycle!
@@Kboges I have a question during squat is it OK if the back of ur foot raises up a bit
I believe those were deep knee bends, so different technique/form as well as stance.
Always great content.
I remember clearly about a year and a half ago I took my car to the mechanic, and I had a two hour wait ahead of me.
I went to a nearby park where there are pull up bars and parallel dip bars.
I did combos of near failure pull ups and dips with a bit of walking in between sets.
I “felt it” the days after, and since then it has become a habit to do a workout like that every two weeks.
Great video as usual! Thanks!
I love it! Such a solid way to train.
Thank you. You just answered many of my question in one video. Thank you so much for all your amazing content.
I find circuit training to be a great way to change things up from time to time and is definitely a more fun approach to tradional cardio. While not the best for muscle building I think it really helps in getting better to handle doing high rep sets as it works muscle endurance which is a benefit to building muscle as you can go further to working towards failure. Also when done right they can be a great workout if your stuck for time. 10-15 mins is all you need if done right.
I agree! I will be expanding on the benefits of circuits in future videos. I think that are a fantastic way to build work capacity and volume tolerance. I just look at it like there are different tools that are better for certain jobs. Hammers are better at driving nails than screwdrivers are. One isn't better than the other, just different.
@@Kboges Looking forward to those videos. Always learn something new when watching 💪
@@conormcc_9656 Thank, Conor!
As someone who’s been doing the conditioning-based approach you described at the beginning, this answered a question lingering in my mind regarding growth. Perfect timing.
“Basics extremism” is the future .
Awesome advice as always.
Thanks, Kyle! 😀
Thank you, brother!
I used to do normal sets & reps. But honestly, Circuit training got me my best physique ever.
pushups
Diamond pushups
Dips
Decline pushups
Diamond pushups
Pullups
8-15 reps. 4-5 rounds. Once i was able to get to 15reps for all excercises. I added a 10kg weight vest then went back down to 8reps. Once i get to 15reps on all excercises with that weight. I’ll add 5kg more. Rinse & repeat.
This way the excercise literally can never get too easy and hypertrophy will always be a given.
I was taken back by your flawless form on those squat reps, you look almost robotic! 😆
Ahh thank you, Jesse! That is super kind.
Much love, bro! 🙏
This is actually very useful for judging your energy levels and injury potential during a workout. You can decide at the end of a circuit whether or not to progress to the next. As long as you're honest with yourself, you can push yourself at the right time and hold yourself back at other times to prevent over training on that day. I have found it very useful for that exact reason versus straight sets.
One video I cannot skip, no matter what.
Thank you, Faisal! 🙏
Always here for a like and absorb solid info. Many thanks.
Thank you, BW!🙏
Right on. This is great information!
Thank you, iron solid!
Always a good day when you upload man. Another great video
Thank you, brother!
Nice video kyle.... so much knowledge compressed in 3 mins...
i hope you are doing great!
How is the little princess?
Thank you, BAR!
She's doing good, bro! Constantly learning new things, saying funny stuff, and getting cuter by the day! Also keeping me on my toes 😂
Thanks for asking, my friend!
I hope all is well with you and yours!
This is what I did this morning and after 5 rounds of pull ups/elevated push/squats I was gassed in 25 minutes.
This is what I’ve been doing and it’s been working very nicely, thanks Kevin! 💯
Kyle*
It does make a lot of sense, I'm trying that approach tomorrow, thanks.
Give it a shot and enjoy!
Always learning from you brother. Your wisdom is much appreciated.
this is a video idea for you. could be put into multiply video or just one video but you could do a video on all variations you know of push up, pull up, dips and squat's/lunges and if you want you can just give a little detail behind some or all of the variations.
Hey Kyle! How much rest time would you recommend between pull - push exercises for it to be efficient as you mention but also time effective for a fast workout?
Thank you so much for your channel and the precise info, it really is inspiring and motivating to have complicated info summarized the way only you do
I actually avoided taking rest between exercises of the same circuit to save time, so I'll give this a try and see how it goes !
Try this out, Mace! Let me know how it goes!
@@Kboges I tried it out and I already feel more focused on each exercice ! I will definitely stick to this way of training when I have the time.
Hey, your heels lift up at the bottom of your squat. Put your feet on a slight incline facing downwards or place something like a thin book under your heels to lift them up or even on the edge of your patio. You'll get a deeper, stabler squat, really helps with overhead squats too.
he is doing a variation that is Quad dominant not necessarily because he has bad ankle mobility. it's totally okay plus he gets to also challenge his toes
@@proudmisfit4405 wtf?
Ok so from my understanding you take a pull up for an example and take it to near failure then recover then you switch to a push up take it to near failure again and recover. So what i take from this is that your able to push a muscle hard and not hender the performance for the other exercise.
Great Video! Simple & Awesome.
Awesome channel! I recommend you to a lot of people. One question I've had is whether or not to fully extend the shoulder girdle at the bottom of pullups. I know you recommend it, but I've heard conflicting opinions. The main one that concerned me was the convict conditioning approach - they don't recommend it for injury prevention purposes. Any insight would be great! Thank you!!
100%! Totally true for me. And more enjoyable.
I agree!
How much of a difference would there be if I spread my sets throughout the day vs one workout time(within an hour).
Kboges never disappoints.
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Agreed on that man! ,but little question, is it very optimal too for building muscles and conditioning by focusing full mind and dedication on only one exercice/group of muscles a day close/totally to failure ? Push/pull/leg program for a perfect example, which is what im using :)) and thank you for all your amazing content brotha, You, Fitness faq, Hybrid calisthenic, calisthenic movement etc.. you guys made me go to another level, from 0 pull ups, to 7 REPS, slowed, and with strict form. I am very grateful for all you.
Mr Boges! Great video. I’m just wondering if a circuit like this could work based on what you say in your video. If my volume target for the day is 3 hard sets per movement pattern could this work:
1 set of push ups, rest, 1 set pull, rest, 1 set of squats rest. Repeat for two more circuits?
Just want to make sure I understood. Thank you!
Exactly! That's how I train. Super simple and time efficient.
How would you format a routine that isolates muscles for building size/muscle Would you, A.) Do two or more excercies that mostly target a certain muscle, for example 3 sets of diamond push ups and dips for triceps and then move onto the next two or more excercies that target another muscle and so on. Or would you B.) Do one excercise that mostly targets one muscle then a different excercise that targets another muscle and then back to an excercise that mostly targets the first muscle you did at the start and then so on?
Hey Kyle, love the content as always. Would this be recommended to beginners as well? Love maximal sets but what about someone with a lower volume capacity? Would increasing their training volume by submaximal sets be more of a priority?
At last someone speaking sense!
Thanks!
This makes a lot of sense. Im really curious on your take of pavlo tatsoulines take on anti glycolytic training as it relates to things like the supersets you describe that are closer to failure.
Hi Kyle, how do i know what my daily volume target is? Because i struggle to find the right balance between intensity and volume, hope to hear from you ✌️
I superset may workout in a way that while my upper body rests may legs do the effort, and vice versa. This way I allow myself to recovery without losing the heart hate.
Yep, that’s a great approach
I don’t understand how people say they can’t get big when I’m bigger than most bodybuilder and I only do calisthenics. 184 lbs and 5.9 height if I get to 177 lbs that would be my initial weight.!!
Hi! What would you say is an ideal recovery time in between sets for someone doing these workouts close to failure? Would you recommend as much time as needed to recover, which might increase the further along you go into the sets?
Inspired by your content, I started doing whole body training with pullups, pushups, and squats with usually 3 sets. And I’ve been doing that every day for almost a year and a half.
Thanks again for inspiring me to take care of my health!
Another amazing video, Ty sir.
Thank you
Hey Kyle, thanks for yet another great video. I appreciate your content a lot!
In quite a few of your videos you'll superset your pull ups and push exercises and then do the high-rep lower body sets at the end. In these upper body super sets, how much time are you leaving in between exercises *within* the superset?
(I.e. supersetting pull ups and push ups. Say 2 mins rest at the end of the push ups and before the next super set. But how long intra-superset?)
I understand doing only one exercise at a time if you are getting used to a new exercise or you want to put all your mental energy into mastering the movement pattern of a technical and somewhat "high risk" exercise such as a deadlift. But for the most part, if your gym is not too busy or you have your own equipment - then I have a hard time relating to people who chose to do a set of pullups, then sit down for 2-5 minutes - do another set etc. and THEN after that they go do the same with their sets of pushups. As opposed to just doing it in a circuit style. Personal preference of course, but for years now doing circuit style training (in the manner that this video advocates) is sort of a given, for me. I would get bored and find it somewhat illogical not to do it from both an enjoyment and efficiency perspective. Doing for example cable rows and then getting on the floor to do pushups in between back and fourth (with proper rest still) just seems much more active and dynamic and fun as opposed to doing 3 sets of one, THEN 3 sets of the other with a lot of sitting around.
Yeah I totally get that! There are tradeoffs with each approach. But when it comes to building muscle as efficiently as possible, a set close to failure with the best form you are capable of, and to the limit of your potential, is most maximally productive. Fatigue is the number one enemy that prevents you from doing this repeatedly, and short rests result in greater fatigue accumulation. Fatigue will artificially lower your failure point, and this is because muscle fibers that otherwise could contribute to the movement allowing you to do more reps, have been fatigued and removed from the pool of available fibers. The implication is that they are not contributing to the movement (hence the lower performance) and are not receiving an additional training stimulus. You can make up the difference by doing more total sets because these fatigued fibers will cycle back in, but you need to do a lot more sets, which makes it a less efficient approach and one that exposes you to more total reps which may elevate your risk of overuse injury. From a purely logical perspective, the most efficient way to stimulate growth while managing injury risk is to perform a set very close to failure, allow for a full recovery, and repeat the effort and performance for however many sets it takes to achieve your volume target. This allows for full motor unit recruitment on each set for the minimal amount of reps possible for the movement. There is good research showing that even short interest rest intervals can negate the hypertrophic capacity of a set close to failure. So if 10 is your max, doing a set of 5 resting 30 seconds and doing another set of 5 is WAY less stimulating than the set of 10 to failure. This is because that 30 second break allows for the recovery of lower threshold fibers and delays the recruitment of higher threshold fibers... exactly what you don't want for building muscle. I hope that makes sense.
@@Kboges it does make sense very much so yes. thank you for that. now, can you sort of bring this back around to interval vs. non-interval? an example, just in principle: if I do a set of rows I might need to rest 5 full minutes to recover properly for the next set of rows. but I might only need say 3 minutes for my body to be fully ready for a solid set of pushups (antagonist set, other muscles used for the most part) so to me, it seems as if it still makes good sense to do interval style, even with everything you said above in mind? or am I missing something perhaps?
Exactly! Yeah so how long you need to rest depends on the exercise, the proximity to failure, your conditioning etc. so if you do a set of rows, rest like 2 minutes, then do a set of push ups, you will likely be recovered enough aerobically for the push ups and this let’s your pulling musculature recover so you can get full stimulation on the next set. It’s much more efficient than just hitting a row, then resting 4 minutes to let that musculature fully recover.
Woow super-mega excellent Pull-Ups I appreciate your time thank you so much🏋️♂️🏋️♂️🏋️♂️⚡⚡⚡🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🥤🤜🤛
i actually like doing mobility work in between sets then hoping on to the next exercise
Gonna try ot. I AM READYYYY
Enjoy, DST!!
K boges i am 16 years old and trying to develop good eating habits you made a video about diets but you really only went into whole foods and specific rules for eating which i appreciate can you talk about the meats you eat on a weekly basis or any kind poultry or fish thank you have a good day.
Yeah! I eat eggs pretty much daily, but cycle through grass-fed beef, organic poultry, and quality fish. This is pricey, but I don't drink and spend money on night life, so I invest in food quality. I usually get around a gram of protein per lb of bodyweight each day.
@@Kboges How pricey are we talking and also what do you mean by cycle do you cycle because it has health benefits or because to add some variety so you never get bored i’ve seen your diet videos they are pretty colorful the foods you eat that is
@@Kboges Could please comment a list of the types of poultry quality fish you eat
@@thehollyduckie9002 Well where I live, food is expensive, so grass fed ground beef is like 10 bucks a pound. Organic chicken breast is about the same. Nicer cuts are obviously going to be more expensive.
I rotate through things so I'm not eating the exact same food every day, because I like different foods, and they offer a different nutrient profile. In terms of quantity, usually 10-16 ounces twice per day. It varies a lot and I don't weigh my food. I just go by feel and prioritize protein consumption as well as unprocessed fruit and vegetables.
@@Kboges Ah i see k boges one last question what body fat would you say your around also would you ever make a transformation video you seen to have extensive fitness knowledge so i would assume you’ve been working out for a couple of years 5+ around you also seem to be around your late 20s early 30s not a dig at you you just seem more mature not drinking not being into night life
so it goes like this?:
start with push up till failure
then i do pullups till failure immeadiately no rest
then i do squats till failure immeadiately no rest
then i repeat?
Is that how it goes?
Wonderfully comprehensive.
How long should my rest periods be? I usually do 30 secs for circuit and 1 min if I'm doing the same exercise?
I try to train to max without form being compromised on any of the sets. I might do 15*3, however I might not be at max in the first set but by the last one my form would be on the verge of breaking
Awesome advice. Thank you for sharing. ❤️🇨🇦
Thank you, Paul
Love the concise, but informative videos. I don't like circuits. I much prefer straight sets close to failure and have seen my best results by following this method. I found some exercises needed an extra set, some fewer sets. It's all about finding the balance between intensity, volume and difficulty. But for me, it was consistency that really did it.
can you do a video developing your glutes? I rarely see trainers talking about these muscles and how to train them, especially in calisthenics.
It's on the list! There are a ton go read BW exercises for glutes!
I do giant sets, so atm weighted pull ups, weighed hspu then weight 1 leg squat, rest 3-5 mins, do 3 sets
I like it
Great video as always. Just to clarify in practice: for example I would do a set of pull ups, then rest 5 mins (HR goes back down, I feel rested), set of push ups (3 mins rest), set of squats (2 mins rest), then again pull ups (maybe 6 minutes of rest this time), etc. Does it matter that the rest times would change - or is my own ability to replicate my close to failure effort the most important factor in getting "the growth benefits"?
hi kyle, can you explain your simple way of training to me? i watched all your videos but it seems that i still don't get it right (maybe because my english is not the best).
it would be awesome to get a simple instruction from you, so that i know how i should train successfully every day, like you do.
thanks for your awesome content!
Hey! Due to time I tend to do 3 quick/supersets of pull ups, weighted squats and push-ups. I go full ROM, with a pause, to failure. Reps are kind of low due to this. If there’s time I’ll drop set too. I aim for 3 times a week. I work on a skill or flexibility on the other days. I am aiming to build muscle.
Does this seem like a good plan or am I totally missing the mark? Any help is appreciated.
Love your channel. Best there is.
Can you make a video about overtraining recovery? High freq routine can really exhaust a person
Yes. I’ll make it next. That’s an important topic’
Good stuff but I switched to high intensity training and noticed a new surge of gains- there is something to be said for the hgh and test boost it gives you to enhance muscle
Building
Yeah this is an interesting observation, but not incongruent with this approach. You an easily do a single set to failure with these. Some people love HIT and get great results. For me, I always did better with a bit more volume.
Good vídeo. Do one about supersets please!!
Noted, thank you
Super-mega🔥🔥🔥 excellent!! video you are the best!! Thank you so much my 🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️💪💪💪🔥🔥🏋️♂️🏋️♂️🏋️♂️🥤
What if u do pull ups then dips then chin ups then push ups 1round to failure 6 sets 3mins rest in between each set
Solid, but you don't need to go to failure to make gains, and how many sets you do per workout depends on how many you want to get each week and how often you train.
Great video, Kyle!
May I ask, in a previous video: 'Are YOU Keeping Track Yet?', were you using some kind of barefoot shoes? Thanks.
Hey Kaio! Yeah i wear xero shoes speed force. I like them a lot.
You take a training session and then it into art class! - top tier advice. What gets me is how highly and articulately you speak about everything 😂 “The incredibly high return on this way of training makes it the best way to get the most productive volume in.”
Aside from that, I love super-sets. Working slowly but surely with my calisthenics is king. One thing I love most is the attention to quality and detail over just hanging out reps to get more reps.
Respect 🫡
Thank you, Patrick!
Are bodyweight circuits effective for weight training as well? Rather than say, doing 3 sets of a particular exercise one after then other.
Thanks for your videos! What is an optimal recovery time for full recovery? Also, what are the most important muscle groups to target for everyday life?
It depends on the individual, the rep range, and the exercise. I would say rest as long as it takes so that the next exercise is not negatively affected by the previous one. That could be a minute for some folks, or it could be 3 if you did a really intense set that had a high metabolic demand that left your breathless.
@@Kboges Perfect, thank you!
Guys..is this like..do pullups,pushups,squat and then rest..or do pullups-rest,then pushups-rest,then squat-rest.. i mean i understan you make circut but is it like superset or breaks between exercises?
How can I determine or choose my target volume of reps/day for any given exercise?
How to know if one is fully rested between each set?
The easiest way to tell is based on your ability to replicated your previous effort.
Hey, how many time it is for you to fully recover after a hard set close to failure? And how many time it would be for me if I can only do around 5 to 8 pullups? I never really know if I’m resting enough, but I Don’t want to spend like 5 min waiting for the next set
Love this advice. Thanks
Thank you, glad you enjoyed
Tips to strengthen Elbow and wrist? Bc I think I have symptoms of tennis/golfer elbow.
I agree with this one Mr. Kyle, I used to do circuits before but I am still in the analysis-paralysis phase because I'm thinking critically if does just regular push up and pull up is enough for arm muscle growth? If yes, then I will stick to this routine forever, with some leg works
If these are enough for your arm growth is going to be very individual based on your genetics and aesthetic goals. The only way to know is to try it out!
@@Kboges Thank u for ur feedback coach Kyle, i appreciate it so much!
can you make a weighted push pull program for increase reps
Yeah I’m working on it now. I have a weighted pull up mastery but I want to make a “pull up mastery advanced” which will include weighted reps to increase max rep count.
Hey Kyle! I was just wondering what do you think about push, pull, legs routine? Do you recommend 5x push, 5x pull and 5x leg training daily over ppl? Thanks!
I like push pull leg routines just fine, but I prefer full body daily. Either way weekly volume needs to be controlled and it is very easy to overdo it with full body if you are not careful. I’ll be making a video on this soon.
Do you think optimalism is a one way type of thing ? When its about muscle building in fitness a lot of gym bros tend to shut down any other method saying that "yeah other methods are cool but gym is optimal for building muscle" and while you can become bulky with weights I don't think it necessarily makes it the god of ways of getting fit.
This is such a good question!
Optimal is a moving target at best, and what is optimal is a complex equation consisting of goals, preferences, availability, sustainability, convenience, recovery, etc. A more potent stimulus may not be optimal if it carries a greater injury risk, or results in worse adherence. All of these things need to be taken into consideration.
Can we do body weight pushups pullups squats each on alternate days.. without any rest
Makes sense, but the next question is how many of these more intense sets should you do to improve strength and muscle. Obviously you’re not going to do as many as the sub-optimal sets but where is that sweet spot for doing enough work but not too much.
The general evidence based guidelines for weekly volume targets are between 10 and 20 sets, per muscle group, on average, for most people most of the time. There will be a goo amount of variability, but that's a good starting point. I get around 14-20 sets of pushes, pulls, and legs per week, usually 2-3 sets of each per day.