Thanks! I try to make it concise and to the point, but communicating to multiple people at once can be challenging, so if anyone ever has questions, they can feel free to reach out any time.
I try to get to as many comments as I can. I used to get to literally every one, but that's impossible now, but I still try to talk with as many people as possible. @@Karkawry1970
@Kboges , can you advise me why since I've increased tempo / cadence on my pull ups and push ups,my hypertrophy seems to have increased? I've followed your routine for a couple of years. Been great but Hace always made my reps slow and deliberate. Since speeding up I see more gains?
The good ol’ check yourself before you wreck yourself. Control and posture will undoubtedly see you much further, what should be common sense is not at all common practice. Great video!
Controlling yourself, feeling the movement, spotting imbalances. It turns a workout into a form of meditation where you put your whole attention to one thing. Feel the effort, relax into it as much as I can. Training is a fortress that you can go to when the outside world is troubled and challenging.
I would just like to give you my warmest thanks. I started training at the gym when I was 20. I could never be consistent with it. Several years went by with as many gym membership. When I now at 33 came across your simple, down-to-earth training philosophy it just clicked with me. I have been training nearly daily for the last six months and I LOVE working out. I feel better than I have in my entire life. So again, THANK YOU!
I'm so happy to hear this. You are exactly the type of person the content is aimed at. None of this stuff needs to be out of reach and it's a bummer that the industry has made it seem like it is. This is a topic that I feel very strongly about and I want to make more content about this. Honestly, being in shape is our birthright. It's not something that should be reserved for a select few, and it's not something that needs to be over complicated. 💪
Started daily training a couple months ago, and this mentality has bled over into all areas of my life. From improving my physique, to improving my writing. The advice you drop applies to life itself. Appreciate the value you provide!
Pride and ego are the reason ppl end up losing control and lifting just way too much for their own good. Most ppl including myself have compromised control and form for weight at a point in time. Glad I'm done with that haha. It's so much more rewarding making each rep controlled and perfect. I feel like it's an art to master your reps. The weight will increase over time anyways. Mastery is being able to engage all the correct muscles and feel like you're in control and not the other way around. Good video!!
AMEN. One year ago I bought a pull-up bar, dips, a weighted jacket and a push up bars. Now I look jacked and healthy. I follow your protocol K. Boges, I will never thank you enough.
@@Kboges I will! I always wanted to look muscular within my 40th birthday, I will turn 39 on December and I’m pretty sure I will easily reach my goal 💪
It always amazes me how every bit of advice that he gives sounds so perfectly logical that you're almost drawn to accept it instantly. And also, his eloquence is up to par with his logic. I love it!
Oh man I appreciate that. I really try to approach my videos logically. I have a degree in philosophy and logic has been a very important interest of mine for a long time. The challenge is to deliver a logical position in a way that resonates and connects with people on a deeper level. It’s great to hear I hit the mark every now and again😂🙏
Love to see such great development in your Teres and rear delts. A true sign that form and control are paying off with regard to your shoulder health. Keep it up. Great channel.
I think this a prime example of getting more out of less weight. Given that your bodyweight is more or less fixed in the short term, the most viable progression method will always be technique refinement.
Preach brother! I've seen a lot of discourse about optimal tempo, rep count, range of motion per rep etc. The one absolute constant over the years - control. Even at the highest level of athletics, like Olympic gymnastics, it's incredible watching someone separate themselves from the pack by perfectly controlling something like a crucifix pose on the rings.
K Boges I am very happy and lucky to have found your channel. I've recently started doing calisthenics again and I've watched your channel more in a couple weeks than I have watched other channels in a couple years.
Great post and reminder. It’s hard not to chase reps sometimes, as they’re an easy metric to track as a proxy for “progress,” but it’s not real progress if you’re sacrificing control to jerk out a few extra bad reps, especially in the long run. Good food for thought as always.
Exactly it. You can very easily add reps by lowering your rep quality, and the net "progress" amounts to nothing at all, and that can be a form self deception.
Awareness of your body in space as you move is a good mindset to adopt. I studied Alexander technique for years and it greatly improved my overall athleticism.
After 34 years of completing physical fitness tests and slamming out pushups, I have started over with my form thanks to you. It’s been a little humbling to lower my repetitions however I’m enjoying the process.
Oh man that's very cool. I remember doings sets of 70+ when I was younger, then slowing down, moving through full ROM, and then getting absolutely humbled by a set of 20 😂 I realized I was cheating myself out of so much real progress. Enjoy the process!
What a quality video ! every word spoken conscientiously to the point. Matches very well with the perfect reps. Thanks for the daily reminder to go hit the gym !
2:31 "Taking your time with your reps to really feel where things start to come undone". 2:56 "You can look for spots that are poorly controlled and then give them special attention to bring up the overall quality of the movement". These are wise words from K and should be headed. Noticing your weak/neglected areas and doing what's necessary to address them BEFORE they become a permanent problem is the secret to longevity of performance.Thanks man. 🙂
Boges, my friend, I put my unhealthy grandfather onto your videos and his body has been thriving since. Thank you so much for sharing your knowledge. My gramps finally got back on his motorcycle and has been living the retirement life. All love!
This hits me right in the spot. I'm a control freak still learning to let go when things are not up to me. It feels so good to know that I can master and control my mind and body through this tehnique, simply trying to improve. Thank you!
100% this! There is so much we can't control, and for that we need acceptance. Our exercises are THE place where we can pursue mastery by way of controlling ourselves.
I love that you’ve had the weight best out more recently. I’ve been doing weight best calisthenics almost exclusively for the last 3-ish years now and I find them much more productive!
been doing calisthenics on and off, then I discovered this channel and I instantly got hook on your views on training and bodybuilding. Training close to perfection is very rewarding. Great video as always, the form and discipline I learn from you is always phenomenal.
You are a king my guy. Keep up the great content and I love your ideology on working out as it goes hand and hand with age. This kind of training has the most longevity for us human beings as we age. Less is more when it comes to quality , include consistency and it’s a great workout!
Yep, great point. I thin losing some is always inevitable but the awareness around that is key. Plus there is a difference in using bad form as a strategy to get more reps vs it happening das a result of a high level of fatigue; despite ALL your effort to keep it together.
I could watch your videos all day long, haha. I mean, the way you express and explain your ideas is really clear and they are always usefull information. Thank you and keep doing such a great job here!
I appreciate all the knowledge that you're sharing. I have been watching all the videos, and they're quite calming and easy to digest. I have changed my training style, and I enjoy daily training more than anything I've done before. Thank you so much!
love this message, only injury I got this year was walking out of a slippery bathroom and putting my shoulder out hahah, nill injuries from training using this approach!
Best calisthenics content in the game. Always so helpful and concise. Love the 3 minuteish length. Make one good point and make it well. Keep up the awesome work!
Since I trained just using slow and controlled forms in all my exercises I have seen some great improvement in my whole fitness. I may be still skinny and maybe unable to do any cool skill and such but my body awareness and strength is going through the roof
This may sound a bit silly, but often when i do sets now I pretend that I am in a competition. The competition is not based on weight or the number of reps, but solely on form (sort of like a diving competition, I suppose). I pretend that if the judges sense even the slightest whiff of form breakdown, I lose points. I watched this video on the day it came out and it really inspired me to keep up with making my reps nice and controlled. Since I have been paying more attention to my form, some of my nagging aches and pains have gone away.
I remember being stuck on 8 pullups for almost 3 months and feeling like I was doing something wrong, and I considered cutting the range of motion and rushing through the reps to get to the 10 count, but your videos made me realize that the numbers mean nothing when seeking mastery. I stuck to doing the same 8 reps for quite some time and didn't realize that I was gaining weight, and my back got so much wider. Now, 10 reps are a measly warm up.
Dude this is so common and I really need to make a video on this. I've seen guys "stuck" at the same rep count for months and months while they focus on their form. They think they aren't making progress, but 6 months later they look totally different, their form is a thousand times better, they are carrying more muscle and BW. THEN they start to add reps. It's like they needed to progress in from before they could progress in reps.
Oh dude you will. I'm under no illusion that my abilities represent any sort of extraordinary accomplishment. I'm about as average of a guy as there is; something I came to terms with after training with people who were truly extraordinary. The only "super power" I have is I like consistency and ritual. I love moving. If I can do this, you certainly an do this, and there is a very good shot you get a lot further than me. best of luck to you, brother.
Hey K Boges, I find this to be true even for boxing!! Slow and precise punching when shadow boxing is better than just trying to punch more or the fastest. Love this video 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
Oh dude, this is so spot on. I’ve never boxed, but I’ve done a lot of kickboxing and a lot of grappling and it’s the same thing; build control and quality before applying speed and power. Such a great point you made here 💪 thank you for bringing that up.
I'll give the caveat that, at times, it can be worthwhile to "rip it and get it" to force a few extra reps beyond strict-form failure. Still trying to balance the tension between this "Rip" reps vs Rest-Pause to give a few seconds to regain control, but both are worthwhile ways to *extend* a set that has already reached failure...with good form. But good form should always be the baseline, and good form is based in control. Great vid!
Wow the timing of this upload is so crazy! I literally filmed myself yesterday doing my pull ups and found out that i was not going all the way down, i have been working out for years now and i felt that my form was fine until i filmed myself. Rep chasing is a problem.
Excellent video! Going forward, the word "control" will be foremost in my mind, especially when doing chin-ups (I am guilty of doing a subtle kip as I approach failure).
You’re so right about making incredible gains without the best form Kyle - I commented before how my chest blew up purely from 100 push ups per day where the form wasn’t amazing but it wasn’t horrible either. It can do the job BUT it’s always so much better to do it right.
I got inspired by the way you do your pull ups , and since I started doing these insanely controlled reps and form, my reps dropped from 11+ to just sets of 5 reps 😂👍 , I really feel like I am doing the exercise over again as if I was a beginner one more time, I love that feeling so much, thanks again Kyle for teaching us Calisthenics the VERY. RIGHT. WAY. 🙏❤
I feel you on that one! I was telling another view I remember doing sets of 70+ when I was in my early 20's. When I started slow down my reps, eliminate the bounce, move through full ROM, keep my core super tight, etc. 20 became no joke 😂 It was like starting all over again.
@@Kboges OH bro, that is what I can call a BRUTAL drop in reps 😭i also love how it fits so well doing it with the push ups, I use as if I was bench pressing and it destroys the chest 💀 It also now feels better for knowing if you’re making progress or not tbh , you always know as a matter of fact , that you consistently use (mostly ) not only the right tempo , but also the SAME that you used last time! The irony is that when I gave a try in doing explosive bw chin ups , I made huge progress once I came back on regular chin ups 💯 so now I also 1 000 % agree with you about varying the rep speed is very helpful !
I think chasing reps is definitely something we all fall for but I have learnt that focusing on the negative and pushing yourself to get the biggest bang for your buck is a huge game changer. Nevertheless if you were to record and review,I personally wouldn't because I d invest that time on more reps😅
Your training methodology and approach has been a great resource for efficient muscle building with basic calisthenic movements. I was hoping you could tackle recomping and stopping skinny fat with calisthenics and how recomping can be effective for long term gains.
Thanks brother! Yeah dude this is such a great topic and it would take me a little time to understand pack this. I might make it into a short lecture in the supporter subscription. Still thinking about how I want to address it.
@@Kboges No doubt. Training like this proves that we don't really need a gym to train if we want to just seek overall fitness and natural muscle. Granted, there are some limitations to it but for an individual who isn't training for a specific sport, competition and just wants straight hypertrophy and with low-skill, low-time, and high-stimulus investment, this is it. Me myself get overwhelmed with calisthenics specifically the skill aspect, but it never really appealed to me because my goals were set for gaining muscle. So this approach works for someone who wants to truly master the basics and achieve decent or even great gains in the process. I hope you could share more insights regarding your training experience and calisthenics knowledge, along with your simplistic approach. Information nowadays seems to be hard to grasp nowadays in the fitness scene. More health to you sir!
Because of you and your immense wisdom, i have accomplished more fitness/ health in the last 7 months then all the many years before- biggest surprise--- is how great in shape someone can get with BODY WEIGHT MOVEMENTS!! one thing alittle off topic, could you please let me know how to check out the WEIGHT VEST i see you use on the daily!! Desperate for a newer model-- appreciate ya!!!
Ah thanks Don! So happy to hear this, brother! Thank you for sharing. Dude... I've tried so many weight vests and the two that I really like are the Rogue plate carrier and the BOX 45lb vest. Both are comfy, have excellent warranties, but are definitely on the pricier end. The good news is the quality is unmatched on both. I've had the BOX for like 15 years, and it survived commercial gym use. The rogue is a dew years old and shows no signs of wear. You can't go wrong either way, but if you get the rogue, make sure you get the shoulder pads. They aren't sold with it.
You definitely converted me to “proper form“ training! And I really thank you for this. However, in the last few weeks, I have been “experimenting“again with “poopy form training“. Meaning of that I still try to maintain proper form , but I do partial reps And in a very quick fashion, like “bam-bam-bam!”. I have to say that, contrary to my belief, this really leads to results: increased stamina, for one. The muscles are very sore after this kind of training, and I consider this a good symptom! So, while still preferring good, proper, form I think that “poopy forum“ training does have its benefits. And I’ll include some elements of it in my next workouts. Thanks for your videos, gold as usual!
Great point! I totally think partials, speed reps, explosive reps etc. all have a place and can be useful. The difference is that doing those things without control is just risky and unproductive. But when you have a base level of control, and you have developed it with full ROM, slow, precise, dialed reps, all those fast, partials etc become safer, cleaner, and more productive. Excellent.
Every time that I got injured can be attributed to a break down in form. Failing to keep my shoulders packed during a press or pushups or keeping my back in a neutral alignment during a loaded squat will result in rotator cuff pain or back spasms. Good form allows for longevity.
Hey, could you go through some common injuries from unbalanced training? I recently developed sternum pain and I realized it's more common than I thought. Would love to hear your take on it! Also I love your videos, great advice, looking forward for your next videos and wish you the best! 🫶
Following your advice, I am doing sets of 7 technically sound pull ups, in a controlled manner, rather then 10 of less quality. Three weeks in, gains are clearly visible.
Well done! Yeah man, most people get better gains from just doing better reps. And when you hold yourself to a technical standard, it makes progress so much more clear. If you are in the habit of letting form slip to get more reps, you don't actually no if what you did was an improvement, or just being looser with your form.
I always felt by moving slowly during my works out , would give me a better awareness of the movement and expose weak areas. This would also help once I moved to doing explosive workouts. It would make it safer for me. this definitely takes patience especially starting out, all my friends would whip out 10 push ups fast while I was still on the floor haha but after a while it started looking like gravity would turn off.
Throughout my journey form has always been a never-ending critique for me. I’ve found that strict and proper movements have yielded invaluable returns for me. Taking a step back and focusing on the little details propels you to new levels. Why you don’t have a million subs yet is beyond me. Thanks again brother!
Thanks Pale! Daniel just reached out the other day, so my lack of appearance absolutely has nothing to do with him. He's top tier fitness content producer, and someone I have an enormous amount of respect for. He's also an incredibly nice and down to earth guy. My issue is that I really want to limit my online presence and keep it very minimal. Just short educational (hopefully) fitness content. 🙏
I've found that when you understand the purpose of the movement well and what you chase is mechanical efficiency, safety becomes a byproduct (desirable of course) of that efficiency. And technical proficiency ensures that the only variable remains either volume or intensity. If you control your reps well and are mechanically efficient through the entire range of motion the rep is safe as it correctly and predictably stresses every element in the chain. So, you know then that when you either do more reps or weight your work capacity has increased as it is the only thing that has changed.
Great video always. I always say form is important..even if you get less reps. I prefer less reps with control (especially on the essentric) , some time under tension with some mind muscle connection over fast sloppy reps all for the sake of "high numbers". I see quite often the people who do fast sloppy reps, often injure themselves. Form follows function. Salute 🫡 Mr.Boges
![Catch me if you can [2002] Frank becoming Pilot scene | Leonardo DiCaprio | Best Movie Scene](http://i.ytimg.com/vi/LrWHNvvKyno/mqdefault.jpg)
I love it when you say at the end 'I hope that makes sense'. K boges ALWAYS makes sense. 😁
Thanks! I try to make it concise and to the point, but communicating to multiple people at once can be challenging, so if anyone ever has questions, they can feel free to reach out any time.
@@Kboges Of course, can't be easy but you always seem to answer most folks comments if you can, kudos on the great community!
I try to get to as many comments as I can. I used to get to literally every one, but that's impossible now, but I still try to talk with as many people as possible. @@Karkawry1970
@Kboges , can you advise me why since I've increased tempo / cadence on my pull ups and push ups,my hypertrophy seems to have increased? I've followed your routine for a couple of years. Been great but Hace always made my reps slow and deliberate. Since speeding up I see more gains?
@@Kboges I really appreciate that you make the video as long as it needs to be and don't chase the 9-12 min sized video.
A lesson I needed to learn. Training without ego is the key to long-term injury free success. Great content as always.
It really is! Took me a long time to learn that.
This resonates with a stoic mindset: always do your best and put effort in things you can control! 👌
Well said! I think training is a microcosm of life in many way. Excellent point, Lukas!
@@Kbogesas above, so below, as within, so without. A Taoist view ☯️♾️
The good ol’ check yourself before you wreck yourself. Control and posture will undoubtedly see you much further, what should be common sense is not at all common practice. Great video!
Well said!
Controlling yourself, feeling the movement, spotting imbalances. It turns a workout into a form of meditation where you put your whole attention to one thing.
Feel the effort, relax into it as much as I can.
Training is a fortress that you can go to when the outside world is troubled and challenging.
Wow dude. I love this comment. It is exactly my experience. Well said, brother.
K Boges is singlehandedly changing my whole perspective on fitness, thanks for the videos !
100% agreed it’s not a show for others it’s love for oneself
Man, that is so well said. 🙏💪
I would just like to give you my warmest thanks. I started training at the gym when I was 20. I could never be consistent with it. Several years went by with as many gym membership. When I now at 33 came across your simple, down-to-earth training philosophy it just clicked with me. I have been training nearly daily for the last six months and I LOVE working out. I feel better than I have in my entire life. So again, THANK YOU!
I'm so happy to hear this. You are exactly the type of person the content is aimed at. None of this stuff needs to be out of reach and it's a bummer that the industry has made it seem like it is. This is a topic that I feel very strongly about and I want to make more content about this. Honestly, being in shape is our birthright. It's not something that should be reserved for a select few, and it's not something that needs to be over complicated. 💪
Started daily training a couple months ago, and this mentality has bled over into all areas of my life.
From improving my physique, to improving my writing.
The advice you drop applies to life itself.
Appreciate the value you provide!
Pride and ego are the reason ppl end up losing control and lifting just way too much for their own good. Most ppl including myself have compromised control and form for weight at a point in time. Glad I'm done with that haha. It's so much more rewarding making each rep controlled and perfect. I feel like it's an art to master your reps. The weight will increase over time anyways. Mastery is being able to engage all the correct muscles and feel like you're in control and not the other way around. Good video!!
100% agreed on all that. Well said.
Watching this in-between my chin ups. A nice little reminder!
Awesome! Enjoy your training!
AMEN. One year ago I bought a pull-up bar, dips, a weighted jacket and a push up bars. Now I look jacked and healthy. I follow your protocol K. Boges, I will never thank you enough.
YES! Dude that is so awesome. Well done! Keep it up for life 💪
@@Kboges I will! I always wanted to look muscular within my 40th birthday, I will turn 39 on December and I’m pretty sure I will easily reach my goal 💪
It always amazes me how every bit of advice that he gives sounds so perfectly logical that you're almost drawn to accept it instantly. And also, his eloquence is up to par with his logic. I love it!
Oh man I appreciate that. I really try to approach my videos logically. I have a degree in philosophy and logic has been a very important interest of mine for a long time. The challenge is to deliver a logical position in a way that resonates and connects with people on a deeper level. It’s great to hear I hit the mark every now and again😂🙏
Good form in exercising then carries over to reward every aspect of your life... basically not cheating yourself. Great upload.
Well said. Not cheating yourself is exactly right.
Love to see such great development in your Teres and rear delts. A true sign that form and control are paying off with regard to your shoulder health. Keep it up. Great channel.
I think this a prime example of getting more out of less weight. Given that your bodyweight is more or less fixed in the short term, the most viable progression method will always be technique refinement.
That's very well said. You summed up pretty much everything I feel about it in 1 sentence. 😂 I think you are spot on.
Preach brother! I've seen a lot of discourse about optimal tempo, rep count, range of motion per rep etc. The one absolute constant over the years - control. Even at the highest level of athletics, like Olympic gymnastics, it's incredible watching someone separate themselves from the pack by perfectly controlling something like a crucifix pose on the rings.
That's exactly it! It doesn't matter the sport. Control is king. And great example with gymnasts... it's like the whole sport is control 😂
K Boges I am very happy and lucky to have found your channel. I've recently started doing calisthenics again and I've watched your channel more in a couple weeks than I have watched other channels in a couple years.
Man, I appreciate that very much. I'm so happy to hear you are enjoying the content! Feel free to reach out if you ever have any questions!
Great post and reminder. It’s hard not to chase reps sometimes, as they’re an easy metric to track as a proxy for “progress,” but it’s not real progress if you’re sacrificing control to jerk out a few extra bad reps, especially in the long run. Good food for thought as always.
Exactly it. You can very easily add reps by lowering your rep quality, and the net "progress" amounts to nothing at all, and that can be a form self deception.
Im gradually getting in shape through swimming and calisthenics. Your videos are brilliant and extremely helpful. Thank you very much
Oh awesome! Swimming is no joke! That will get you very fit. Keep at it, brother and keep us posted on your journey.
Swimming is really underrated these days.
Awareness of your body in space as you move is a good mindset to adopt. I studied Alexander technique for years and it greatly improved my overall athleticism.
Yes. Control brings a level of awareness that carries over to anything else that uses your body in space. Excellent point.
Thanks K boges! Form and tempo is always better than volume and total weight 💪
Well said!
Thanks huhhuhhuh!
After 34 years of completing physical fitness tests and slamming out pushups, I have started over with my form thanks to you. It’s been a little humbling to lower my repetitions however I’m enjoying the process.
Oh man that's very cool. I remember doings sets of 70+ when I was younger, then slowing down, moving through full ROM, and then getting absolutely humbled by a set of 20 😂 I realized I was cheating myself out of so much real progress.
Enjoy the process!
Approaching 60 years of life and have a strong desire to compete in BJJ. Can you provide a training program?
What a quality video !
every word spoken conscientiously to the point.
Matches very well with the perfect reps.
Thanks for the daily reminder to go hit the gym !
I believe in Kyle's ability to make a substantial contribution to the world of fitness!! 💯🔥💪🏾
Thanks for sharing your experience & knowledge!
👏🏾🕉🙏🏾
Thank you, djj! You are always so kind, brother. Much appreciated, my friend. 🙏
your form is spot on! Always an inspiration watching your vids. Thanks
Ah thank you, brother!
2:31 "Taking your time with your reps to really feel where things start to come undone". 2:56 "You can look for spots that are poorly controlled and then give them special attention to bring up the overall quality of the movement". These are wise words from K and should be headed. Noticing your weak/neglected areas and doing what's necessary to address them BEFORE they become a permanent problem is the secret to longevity of performance.Thanks man. 🙂
Boges, my friend, I put my unhealthy grandfather onto your videos and his body has been thriving since. Thank you so much for sharing your knowledge. My gramps finally got back on his motorcycle and has been living the retirement life. All love!
One of the messages you instilled on our online training journey a few years ago. It’s importance has stayed with me, and served me WELL.
This hits me right in the spot. I'm a control freak still learning to let go when things are not up to me.
It feels so good to know that I can master and control my mind and body through this tehnique, simply trying to improve. Thank you!
100% this! There is so much we can't control, and for that we need acceptance. Our exercises are THE place where we can pursue mastery by way of controlling ourselves.
I love that you’ve had the weight best out more recently. I’ve been doing weight best calisthenics almost exclusively for the last 3-ish years now and I find them much more productive!
been doing calisthenics on and off, then I discovered this channel and I instantly got hook on your views on training and bodybuilding. Training close to perfection is very rewarding. Great video as always, the form and discipline I learn from you is always phenomenal.
You are a king my guy. Keep up the great content and I love your ideology on working out as it goes hand and hand with age. This kind of training has the most longevity for us human beings as we age. Less is more when it comes to quality , include consistency and it’s a great workout!
Couldn’t agree more with all that. Well said and thank you brother. 🙏
Not to mention that controlled reps demonstrate a truer, more real level of strength than sloppy reps
I think sometimes losing a bit of form is okay, but generally focusing on form is definitely one of the best things we can do. Great video!
Yep, great point. I thin losing some is always inevitable but the awareness around that is key. Plus there is a difference in using bad form as a strategy to get more reps vs it happening das a result of a high level of fatigue; despite ALL your effort to keep it together.
I could watch your videos all day long, haha. I mean, the way you express and explain your ideas is really clear and they are always usefull information. Thank you and keep doing such a great job here!
Thank you, Mike. I appreciate that very much. Thank you for the kind words and the views!
I appreciate all the knowledge that you're sharing. I have been watching all the videos, and they're quite calming and easy to digest. I have changed my training style, and I enjoy daily training more than anything I've done before. Thank you so much!
Thank you, dude! I’m so happy you have enjoyed the content. Thank you for the kind words, my friend!
love this message, only injury I got this year was walking out of a slippery bathroom and putting my shoulder out hahah, nill injuries from training using this approach!
100% this is something I came to comprehend in the last year or two but i always need reminding thank you
Yeah it took me a while to figure it out and it’s something I’m always trying to keep in mind.
Best calisthenics content in the game. Always so helpful and concise. Love the 3 minuteish length. Make one good point and make it well. Keep up the awesome work!
I appreciate that more than you know, brother. Thank you.
Just want to thank You for all your help and knowledge!
Oh it is my pleasure! Thank you so much for watching!
Needed this video. Almost fell for the rep chasing trap by doing halfway reps. Full Rom and controled is the way to go!!
100%! Glad it found you!
The Calisthenics Poet has spoken 🔥💥💪🏻🎆🎇
Ahh dude that is too kind. Thank you brother. 🙏
You are one of the best fitness channels on RUclips. Keep up the great content
Ah man I appreciate that very much! Thank you!
Since I trained just using slow and controlled forms in all my exercises I have seen some great improvement in my whole fitness. I may be still skinny and maybe unable to do any cool skill and such but my body awareness and strength is going through the roof
Sound advice by K Boges. Quality over Quantity… especially as you get older!!
I dont miss bicep tendonitis from poor form pull ups and chin ups which only served to stroke my ego. The paused rep is awesome!
Well said. I couldn’t agree more.
This may sound a bit silly, but often when i do sets now I pretend that I am in a competition. The competition is not based on weight or the number of reps, but solely on form (sort of like a diving competition, I suppose). I pretend that if the judges sense even the slightest whiff of form breakdown, I lose points. I watched this video on the day it came out and it really inspired me to keep up with making my reps nice and controlled. Since I have been paying more attention to my form, some of my nagging aches and pains have gone away.
Great method, I use the same lol, your gonna go far brother.
Great method, I use the same lol, your gonna go far brother.
no matter what you do working out or not, control is really crucial to everything...
Totally agreed!
I remember being stuck on 8 pullups for almost 3 months and feeling like I was doing something wrong, and I considered cutting the range of motion and rushing through the reps to get to the 10 count, but your videos made me realize that the numbers mean nothing when seeking mastery. I stuck to doing the same 8 reps for quite some time and didn't realize that I was gaining weight, and my back got so much wider. Now, 10 reps are a measly warm up.
Dude this is so common and I really need to make a video on this. I've seen guys "stuck" at the same rep count for months and months while they focus on their form. They think they aren't making progress, but 6 months later they look totally different, their form is a thousand times better, they are carrying more muscle and BW. THEN they start to add reps. It's like they needed to progress in from before they could progress in reps.
@@Kboges Can't wait to see it.
This is such an obvious thing once we hear it, but it's important that we do.
Thank you, Kyle.
I totally agree. One of the obvious truths that is easy to forget.
Cleaner and cleaner title and content...
Keep being authentic K Boges
I appreciate that a lot, my friend. Thank you 🙏
I need to play this every morning.
I ❤ Kyle. Dealing with bad shoulders the last few months, i’ve had to cut way down on my pullups. Slowly starting to add them back in, nice and clean
Sorry to hear about the complications. Sounds like you are on the right track though... add em back in with a focus on precision.
I hope to reach this level of strength and form. Really respect all that you do, from your exercises to the videos
Oh dude you will. I'm under no illusion that my abilities represent any sort of extraordinary accomplishment. I'm about as average of a guy as there is; something I came to terms with after training with people who were truly extraordinary. The only "super power" I have is I like consistency and ritual. I love moving. If I can do this, you certainly an do this, and there is a very good shot you get a lot further than me. best of luck to you, brother.
Sometimes less is more. Simple example when I am doing 10 pull-ups much slower than 15 pull-ups fast. True. Is all about control.
Exactly!
Hey K Boges, I find this to be true even for boxing!! Slow and precise punching when shadow boxing is better than just trying to punch more or the fastest. Love this video 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
Oh dude, this is so spot on. I’ve never boxed, but I’ve done a lot of kickboxing and a lot of grappling and it’s the same thing; build control and quality before applying speed and power. Such a great point you made here 💪 thank you for bringing that up.
Good callout about rep chasing.
Good form rules.
Thanks for another great video!!
My pleasure, tico! Thank you for watching!
I'll give the caveat that, at times, it can be worthwhile to "rip it and get it" to force a few extra reps beyond strict-form failure. Still trying to balance the tension between this "Rip" reps vs Rest-Pause to give a few seconds to regain control, but both are worthwhile ways to *extend* a set that has already reached failure...with good form.
But good form should always be the baseline, and good form is based in control.
Great vid!
It’s a failing of modern man that we want to get to the numbers first, and search of an easy way to get to them
100% agreed. Very few things com from chasing the numbers.
True I needed stop chasing numbers and do them properly and control. Numbers Manson what do they mean.
Just recorded my own form which I always thought was good, and realized just how far there is to go.
Wow the timing of this upload is so crazy! I literally filmed myself yesterday doing my pull ups and found out that i was not going all the way down, i have been working out for years now and i felt that my form was fine until i filmed myself. Rep chasing is a problem.
That's god to hear though! Filming is a HUGE benefit. It's wild how big the gap can be between what you feel and what you see.
I repeat "form control" in my head as a mantra when I'm doing reps. Sometimes I'll have a stopwatch or 60bpm metronome playing too.
Not a bad way to go at all. I always have “control and precision” as an intention.
Excellent video! Going forward, the word "control" will be foremost in my mind, especially when doing chin-ups (I am guilty of doing a subtle kip as I approach failure).
I do something very similar. Even if I’m moving fast, control is always the intention.
You’re so right about making incredible gains without the best form Kyle - I commented before how my chest blew up purely from 100 push ups per day where the form wasn’t amazing but it wasn’t horrible either. It can do the job BUT it’s always so much better to do it right.
Exactly! Good for is just efficient!
I got inspired by the way you do your pull ups , and since I started doing these insanely controlled reps and form, my reps dropped from 11+ to just sets of 5 reps 😂👍 , I really feel like I am doing the exercise over again as if I was a beginner one more time, I love that feeling so much, thanks again Kyle for teaching us Calisthenics the VERY. RIGHT. WAY. 🙏❤
I feel you on that one! I was telling another view I remember doing sets of 70+ when I was in my early 20's. When I started slow down my reps, eliminate the bounce, move through full ROM, keep my core super tight, etc. 20 became no joke 😂 It was like starting all over again.
@@Kboges OH bro, that is what I can call a BRUTAL drop in reps 😭i also love how it fits so well doing it with the push ups, I use as if I was bench pressing and it destroys the chest 💀
It also now feels better for knowing if you’re making progress or not tbh , you always know as a matter of fact , that you consistently use (mostly ) not only the right tempo , but also the SAME that you used last time!
The irony is that when I gave a try in doing explosive bw chin ups , I made huge progress once I came back on regular chin ups 💯 so now I also 1 000 % agree with you about varying the rep speed is very helpful !
@@HopsterZz totally! Agreed on all points man. Yeah I love varying tempo. It has so much to offer.
I think chasing reps is definitely something we all fall for but I have learnt that focusing on the negative and pushing yourself to get the biggest bang for your buck is a huge game changer. Nevertheless if you were to record and review,I personally wouldn't because I d invest that time on more reps😅
Agreed!
"You just know good reps when you see them."
Nothing more to declare.
Huge thanks for providing such great content every time!
Ah dude thank you! It’s absolutely my pleasure. Thank you for the views and kind words!
Your training methodology and approach has been a great resource for efficient muscle building with basic calisthenic movements. I was hoping you could tackle recomping and stopping skinny fat with calisthenics and how recomping can be effective for long term gains.
Thanks brother! Yeah dude this is such a great topic and it would take me a little time to understand pack this. I might make it into a short lecture in the supporter subscription. Still thinking about how I want to address it.
@@Kboges No doubt. Training like this proves that we don't really need a gym to train if we want to just seek overall fitness and natural muscle. Granted, there are some limitations to it but for an individual who isn't training for a specific sport, competition and just wants straight hypertrophy and with low-skill, low-time, and high-stimulus investment, this is it.
Me myself get overwhelmed with calisthenics specifically the skill aspect, but it never really appealed to me because my goals were set for gaining muscle. So this approach works for someone who wants to truly master the basics and achieve decent or even great gains in the process.
I hope you could share more insights regarding your training experience and calisthenics knowledge, along with your simplistic approach. Information nowadays seems to be hard to grasp nowadays in the fitness scene. More health to you sir!
Always tell myself (and whoever i train) that i dont take a single rep off, chasing perfect form every single rep
I like then watch. Ty for the education.
Hahah thank you, my friend. I appreciate that!
Control is key in all matters.
babe wake up new k.boges video just dropped
HAHAHAH 😂 🙏
Grateful for your videos man!
I'm grateful for your support!
Love your outside workout station. Looks like Florida to me.
Thank you, sir, for the guidance.
Efficient and effective motion is so fulfilling 😄.
I totally agree. Quality is so much for satisfying.
I teach jiujitsu, and this concept applies there as well. Great video, very important idea.
Because of you and your immense wisdom, i have accomplished more fitness/ health in the last 7 months then all the many years before- biggest surprise--- is how great in shape someone can get with BODY WEIGHT MOVEMENTS!! one thing alittle off topic, could you please let me know how to check out the WEIGHT VEST i see you use on the daily!! Desperate for a newer model-- appreciate ya!!!
Ah thanks Don! So happy to hear this, brother! Thank you for sharing.
Dude... I've tried so many weight vests and the two that I really like are the Rogue plate carrier and the BOX 45lb vest. Both are comfy, have excellent warranties, but are definitely on the pricier end. The good news is the quality is unmatched on both. I've had the BOX for like 15 years, and it survived commercial gym use. The rogue is a dew years old and shows no signs of wear. You can't go wrong either way, but if you get the rogue, make sure you get the shoulder pads. They aren't sold with it.
@@Kboges 👍👍👍👍
You definitely converted me to “proper form“ training!
And I really thank you for this.
However, in the last few weeks, I have been “experimenting“again with “poopy form training“.
Meaning of that I still try to maintain proper form , but I do partial reps
And in a very quick fashion, like “bam-bam-bam!”.
I have to say that, contrary to my belief, this really leads to results: increased stamina, for one.
The muscles are very sore after this kind of training, and I consider this a good symptom!
So, while still preferring good, proper, form I think that “poopy forum“ training does have its benefits. And I’ll include some elements of it in my next workouts.
Thanks for your videos, gold as usual!
Great point! I totally think partials, speed reps, explosive reps etc. all have a place and can be useful. The difference is that doing those things without control is just risky and unproductive. But when you have a base level of control, and you have developed it with full ROM, slow, precise, dialed reps, all those fast, partials etc become safer, cleaner, and more productive.
Excellent.
Thank you Mr Boges 🙏
My pleasure, Anthony 🙏
Every time that I got injured can be attributed to a break down in form. Failing to keep my shoulders packed during a press or pushups or keeping my back in a neutral alignment during a loaded squat will result in rotator cuff pain or back spasms.
Good form allows for longevity.
Yep. I totally agree. When your form get funky, things can go wrong.
Thank you for the reminder🔥
Hey, could you go through some common injuries from unbalanced training? I recently developed sternum pain and I realized it's more common than I thought. Would love to hear your take on it!
Also I love your videos, great advice, looking forward for your next videos and wish you the best! 🫶
Those are the cleanest pullups I've ever seen in my entire life.
I appreciate that! I work a lot ton the technique, and it's still getting better a little bit at a time.
Following your advice, I am doing sets of 7 technically sound pull ups, in a controlled manner, rather then 10 of less quality. Three weeks in, gains are clearly visible.
Well done! Yeah man, most people get better gains from just doing better reps. And when you hold yourself to a technical standard, it makes progress so much more clear. If you are in the habit of letting form slip to get more reps, you don't actually no if what you did was an improvement, or just being looser with your form.
I always felt by moving slowly during my works out , would give me a better awareness of the movement and expose weak areas. This would also help once I moved to doing explosive workouts. It would make it safer for me. this definitely takes patience especially starting out, all my friends would whip out 10 push ups fast while I was still on the floor haha but after a while it started looking like gravity would turn off.
100% I couldn't agree more. Adding power to movements without a base of control has never made sense to me.
You should have a million subscribers.
Brilliant as always
Thank you, Kurt!
Quality over quantity. Every time. No matter how difficult it may be.
Thanks for the precious advices. Appreciate it man.
Thank you for the kind words!
Throughout my journey form has always been a never-ending critique for me. I’ve found that strict and proper movements have yielded invaluable returns for me. Taking a step back and focusing on the little details propels you to new levels.
Why you don’t have a million subs yet is beyond me. Thanks again brother!
100% same dude. When I started focusing on my form, everything "clicked" in the sense it started to work the way I wanted it to. Underrated for sure!
Great video. I’ve been speeding up lately… gotta slow back down and focus on form and extension.
Both solid. I'll have more content on that coming up. But yeah, control first. Then add speed to it!
Control is mastery! :D @KBoges
Appreciate your videos K. Also, please do a podcast with FitnessFAQs
Thanks Pale! Daniel just reached out the other day, so my lack of appearance absolutely has nothing to do with him. He's top tier fitness content producer, and someone I have an enormous amount of respect for. He's also an incredibly nice and down to earth guy. My issue is that I really want to limit my online presence and keep it very minimal. Just short educational (hopefully) fitness content. 🙏
Excellent advice.
I've found that when you understand the purpose of the movement well and what you chase is mechanical efficiency, safety becomes a byproduct (desirable of course) of that efficiency. And technical proficiency ensures that the only variable remains either volume or intensity. If you control your reps well and are mechanically efficient through the entire range of motion the rep is safe as it correctly and predictably stresses every element in the chain. So, you know then that when you either do more reps or weight your work capacity has increased as it is the only thing that has changed.
This is very insightful. I couldn't agree more.
Great video always. I always say form is important..even if you get less reps. I prefer less reps with control (especially on the essentric) , some time under tension with some mind muscle connection over fast sloppy reps all for the sake of "high numbers". I see quite often the people who do fast sloppy reps, often injure themselves. Form follows function. Salute 🫡 Mr.Boges
100% agreed.