“Volume is the dose of the stimulus that you’re applying” - this puts into words the answer to the trouble I’ve had from running programs such as 5/3/1 and dealing with frustration from progressive overload not being linear. It’s like a titratable drug, making adjustments to match your lifestyle and overall needs. Excellent video friend
@@gmone6 Glad you understand it as I don’t. If the most important thing is doing enough reps to failure in a set and not the number of sets, what is the purpose of another set in one training session ? Ok it’s ‘ another dose ‘ but how effective is it ? I’ve asked this question, no answer so far
@@davidhaylett1810 More hard sets is a greater stimulus for growth, but with some caveats. Each additional set is a diminishing returns-i.e., the first hard set gives the most gains and each one after that only a fraction of the one before. Also, the ability to recover from the work and train again at a consistent frequency is important. So it's possible to do enough sets that they create fatigue or injury that actually impedes progress because of the inability to train again soon enough. So for most people there is an optimal sweet spot that balances stimulus and recovery.
I'm living proof of this. I saw better gains when I reduced my volume below the recommended optimum. Makes sense, because I have a lot of stress outside of training.
Yep! I love this comment because people think of the recommended volume ranges as a binary thing… like you fall below it and nothing happens. Not true at all. I’ve trained a ton of people who had their best gains below the recommended volume targets.
@@Kboges Stonemason here,as you would expect everything is physical in my day to day life 😅,i did dabble in volume in the last two years since my shoulder injury from overtraining. You helped me alot with my long term fitness vision and reducing volume really does work well in my case. Appreciate your effort in all your content.
Im a utilities worker that works 50+ hrs a week and I just can't do the volume I want to to progress plus im over 40. I do more deload weeks now where I just do yoga and stretches
@@SeebM89 Most research points to 10-20 sets per week for "optimal" weekly volume per muscle group. I've seen plenty of people make their best gains below this, and some above this. Fewer sets are not inherently better. Less is better when more is too great a dose.
A lot more people need to hear this Kyle, depending on so many factors in your OWN life YOU need to make adjustments, not only that but also based on your current goals AND abilities. Also It helped me a lot that another great guy, Jeff Nippard, went the full science way and explained that: Only ONE hard set per musclegroup per week is enough to build strenght. 60 Minutes Training per week for overall health and for Hypertrophy its four hard sets per musclegroup per week. He also, like you, talked about junk volume (by poor sleep, more stress etc.) more is NOT better think about the Central Nervous System this needs regeneration too! Like you preach kyle, we need to go back and listen to our inner voice, our intuition not only for training but for so many more things. Also I made gains after +15 years of lifting again by taking it a little bit more easy. Thats the Backward Law right there. Cheers for the always so great content kyle.
Brother, you are succinct and your content is such a breath of fresh air. Your videos are short and packed with direct information and no fluff. You are one of the few channels that I watch every video you put out. I wish you nothing but continued success. Continue being yourself.
I just want to say thank u so much. 4 months ago I couldn’t even do 1 pull up, now my 1 set max is 8 reps. I still have a while to go to reach my goals,but thanks so much Mr.Boges.
So basically what I do is 3 sets of half my 1 set max rep. So right now my one set max reps for chin ups is 11 so I do 6 reps per set. And I do that everyday. And every 2-3 weeks I add 1 rep. And also every once in a while see what your max is.
@@thewarrior4330 So what you're saying is that high (weekly) volume, high frequency and low intensity is working for you. It's similar to greasing the groove. I'm doing a similar thing now but three times pr week. Currently at 10 strict slow pull-ups PR, but doing 4 reps per set, around 4 sets pr workout. Think I'll try and increase to five days per week. Science says this training style doesn't work for hypertrophy, but this doesn't seem right as strength and hypertrophy can't be separated like that.
i'm 70, still training; have been all my life. you are a voice of reason out here, with the results to show for it. everyone should consider your advice.
Hello Kyle, i've already commented but i wanted to thank you again for being so straight to the point and demystifying training I'm 34 and, although i was training during my 20's, i'm now in the best shape of my life thanks to you and your idea of daily minimum. I always ended up skipping training as soon as time got short and stoping my programs after a few months. But with your aproach, it virtualy takes no time from my days so now i only skip training if i'm exhausted !
Oh man! That is so cool to hear! Thank you for sharing, brother! So stoked for you. Yep it up and feel free to reach out if you ever have any questions. Thank you for the support!
Finding chanel like this in this days is a true blessing. Have been folowing for three months now and working out for that period as well and just today i did my first two pull ups. I am happy as a child. Very supportive chanel and everything you say, makes sense to me, everything. I am so grateful. Thank you very much. Greetings from Slovenia
Spot on! So many people who have a voice in the Calisthenics social media community definitely pitch that you have to do more and more which is misleading. More is not always better. It depends on the context as you said. Other factors in life have a huge impact
I've been watching your videos for quite a while and am excited to say i've started my fitness journey venturing into calisthenics, it's made me enthusiastic in exercising again.
@@Guus115hahaha dude I was actually thinking about it 😂 I used to rock it longer, like down past my chin. Not sure how many grays are in it cuz I haven’t grown it out in so long. 🤣
Great video as always! I really resonated with this-I’m definitely guilty of going for high volume in my workouts, thinking more volume meant more gains. But, as you pointed out, it’s all about finding the right balance of volume to make progress sustainable. Thanks for the insights; I learned a lot!
Ah yeah mma is a good example of a sport that really benefits from strength and conditioning but the balance is critical because the sport is so tough and requires so much training. I trained a lot of MMA guys in San Diego when I owned my gym. It’s an incredibly rough sport. Respect!💪
This is the topic i needed to hear discussed right now as im constantly ending up injured or burnt out. Not even from the gym it seems like anymore. Its just the stress from life added on that seems to always tip me over the edge. if i cant make it to the gym 5 times a week i become even more stressed cause i feel im not doing enough then end up not going at all. When if i went 2-3 times a week id probably have more progress, less injuries and less mental stress, and not neglecting the most important parts of life for my fitness.
makes complete sense, i was doing 5 sets till failure and took too many days to recover so i did 4 sets and im pretty pleased with that decision. Another great vid!
I never do more than 2-3 sets to technical failure for any exercise. I've had great gains throughout my life by steadily increasing the weight, or taking it down a tad and perfecting the form. I'm content being consistent, and aim to kick ass from now until I'm 80ish, or whenever I pass on.
Lesson learned after two years of stalls and injuries. The ability to listen the body, read the signals of stress is fundamental. In general as a mindset to get out of the logic of performance and enter of lifestyle attitude. It doesn't change anything if you take 6 months more if the idea is to feel good, not get injured and train for the next decades.
Very good subject to disscus volume is important and could affect Your goals especialy when You lack of patience or time. Some times its good to change a volume and freqency or number of sets and reps to made a optimal workout thanks for video stay strong stay healthy 👍💪
Great video Kyle! Volume has always been my biggest personal experiment. Have seen big progress lowering it too, while still training frequently! I used to be HIGH VOLUME or nothing. So many sets. Too many sets!
Thanks, Brandon! Yeah it's one of those things people need to play with. I've seen a lot of variable across clients. Some people CRUSH with high volume, others get toasted by it for sure. For myself, there have been times where I feel like I almost can't overtrain, and I can tolerate a lot of volume with seemingly more benefit. Other times, I just cannot, and I get my best gains by doing a lot less. I almost always tell client to err on the side of doing too little. Doing too much carries with it a much greater risk of a negative outcome. It's not even close.
The biggest obstacle I have to reducing volume is my insecurity. I love pump. I love the feeling of pump. I love to look pumped. I want to be pumped up all the time because I’m insecure about myself. I want to impress. Tight shirts everywhere. Squeezing arms into lats for the “pancake” triceps visual effect. All tense and locked up. Insecure.
I do Jiujitsu, which is quite a tough sport on recovery and is deceptively anaerobic with a fair bit of cardiovascular demand. I usually do the full body calisthenics template you recommend on my days off and it's working great so far. Trying to continue to lift heavy barbells whilst doing my martial arts was too much on my recovery, with the stress of work on top. Thank you again, Kyle.
Ive been doing Dan Johns Armor Building Formula with kettlebells, its based on using the same weight and increasing the volume in waves. Ive never had the increase in muscle size and muscle endurance without the burnout i usually get with doing reps to failure. I finish that program this week and will be using a similar formula mixing kettlebells and calisthenics right after.
If I understood this correctly, consistency is the king. I try to do maximum during most of my sessions, but sometimes I just feel down and unmotivated. During such times I still do a session in "maintenance mode"... Even psychologically feels great in the end that I did not skip my training completely.
Yah consistency is king, there is no doubt. And your on-the-fly adjustments is smart! That's the way to do it. Just get it in.
12 дней назад+1
Can only manage 2-3 hard sets a day currently. Baby at home so 4-6 hours of disrupted sleep a night plus a job where spend 2-3 hours a day travelling. Taken me 7 months to embrace the new reality and not fight with my ego or be disappointed at myself. But nearly there now!
Hahahah congrats on the new one! Dude I am right there with ya. I’ve got a 4 year old and a 2 month old. 5 hours of sleep is a solid night these days and it’s frequently 4😂 it’s definitely taken a toll but it is what it is and a sacrifice I’m willing to make given the circumstances. It’s tough but you just gotta do what you can do, stay on track where you can stay on track, and keep in mind that it’s just a small moment in time. Keep training and your kid will be training with you in no time. My daughter works out with me every day and it’s basically the coolest thing in the world 🙏
12 дней назад
Massive congratulations on the 2nd addition to the family Kyle. That's brilliant news, yes it certainly makes things a little bit different but I wouldn't change it for the world! My son was trying to push a 4kg kettlebell yesterday in our room when he was sat down playing 🤣. Best wishes to you all, Ed
100% dude! It’s tough but so worth it. I was messing around with some weighted pull ups the other day and my daughter yells “dada! Look!” She’s got a 35 lb kettlebell locked out. She just felt like deadlifting it. I was cracking up man but it was so freaking cool to see how excited she was Your gonna love it when he gets a little older. Keep training around him and he’s gonna want to be your workout buddy. Thank you, Ed! Keep me posted on how it goes.
I'm an animation student who wants to become a professional. Recently, working for my portfolio demanded from me a lot of drawing, wich is really taxing for my wrist, and combining that with high frequency pullups and pushups made me feel a lot of wrist pain. I had to reduce drastically the volume of calisthenics I do. I'm gonna try my best to reduce my wrist pain, I'm still trying to get a professional in which I can trust to help me out with my problem. And I'm starting to consider another phisical activities besides calisthenics to keep me healthy and make me feel better for my primary goal as an artist, rather than worse. Overall, it's been really challenging, mentally. but I'm trying to find a balance between my two passions.
Reduce volume, try parallettes, try regressing the movement (reducing intensity), reduce frequency, try knuckle push ups, try wrapping the wrists, try different hand orientations and grip widths… There are a lot of things to try before throwing in the towel and even then it’s highly unlikely you are intolerant to ALL calisthenics. Maybe, you don’t tolerate push ups well, but rows and pull ups might be fine.
K Boges message here is not the sexy David Goggins approach that most men look for. It is the the truth, and I know this because a few months ago I suffered from illness after illness, I had Covid then 2 days recovery, then flu, then cold it was about 3 months of constant allergies and flu. I couldn't work it out why me at 27 years old and fairly fit was having these problems. However these illnesses caused me to realise that it was my training volume. Especially lots of long distance running where I would be running 2 - 3 times per week, gym every other day without rest, Muay Thai kickboxing weekly and all this without proper nutrition. I then scaled back and decided to drop the running apart from a weekly 5k and I am much more healthier and happier. You can feel a little guilty because you are so used to heairng the PUSH HARDER! GIVE IT MORE! mentality, yet why is that even reasonable when by doing less you actually obtain the EXACT same results as pushing more, yet you are healthier and happier as a result. We have to pin point and realise how simply doing a little bit is more powerful than we can ever know by doing it regulalry over time.
Had I known this when I was 18, I would have achieved my fitness goals 15 years ago and I would have had more energy for other stuff. It feels right to go all out at the gym... But then you feel like shit for the whole week and barely move the needle. Not to mention all the injuries and worn joints... If you are young: Go easy and slowly increase, it's not a big deal if you get your gains a month late - you have decades to enjoy a fit body ! And a life time to suffer with slipped disks / torn ligaments and inflamed tendons ! Don't do this to yourself, not everyone is a freaking VIKING !
Thanks to your free videos, paid program and firas zahabi's videos and also paid program I created for myself a training routine that I can do everyday, gives me progres, keeps me injury free and I can daily train MMA without being scared if injuring myself. Thanks Mr K boges.
@@Kboges To be honest I have one question. 3 weeks ago I think I overstretched something (While doing a high kick) in the back of the knee on the inside (right leg, back of the knee, on the left) I don't know what this is and it doesn't hurt but it's hard, from 3 weeks to now maybe it just loosened a little bit, but it's still pretty hard. I was doing light calf and hamstring stretches, massagening with tennis ball, but this doesn't help. If it doesn't hurt should I just ignore it? or keep doing light stretches and massages to try loosen it up. It's only hard while having the leg staright. Sorry if my english is not clear.
been lifting for a while but I had to quit the gym few months ago. Too much stress and I was so tired being there for hours doing 3 sets of intense lifting. Even if I tried 1 set per exercise it was too much. I trained at home simply doing 1 set till failure of decline push ups with dumbbells to go deeper. I recently got a pull up bar mounted on my wall and I'm really happy. I just want to do pull ups and be more minimalistic. I'm mentally doing much better than before and I feel stronger too. I can't wait to see the gains I'll make with pull ups
Good adjustments! That's a huge advantage of simple BW exercises; they become excuse free. You can pretty much always knock out a hard set, even when you are tired and stressed out, and this can be all you need to keep things going in the right direction.
Monitor you motivation and effort required for workouts. If you are feeling burned out, excessively sore, or it taking more effort to do things that shouldn’t require a ton of effort, dial it back. I prefer to err on the side of undergoing rather than overdoing it, at least for most people.
I used to train with the Upper/Lower split 4 times a week. I would go super hard during my UPPER day, but would usually convince myself during my LOWER day that I was too tired so I kept skipping leg days lmao. The fact that I also had 3 days off means I could be "flexible" and do the LOWER day during those days instead (my lazy ass never did). I switched to your Daily PPL this October and never missed a leg day since. Even on my bad days, I don't skip it- because the psychological barrier of doing 3 sets for each movement, for 30 minutes is so low. I'm currently working up to the Pull-Ups with paused reps Rows and GTG scapular pulls. I hope I get to do it as clean as yours one day!
Hey K! Thanks for the content, as always! I don't know if you take ideas/request from the comment section, but if you do, would you consider doing a video about ligament injury and strategies to recovery? I ask this because recently I've had an almost complete ACL tear during a judo session and I'm biased to favor a conservative treatment path instead of surgery (but I'm willing to do surgery, if it comes to it). I think I remember you mentioning martial arts training in one of your videos. Have you had ligament injuries? If so, how did you approach the situation? I would love to hear your 'ramblings' on injuries and approach to recovery. All the best, brother
Yes, I tore my lcl, popliteal and hamstring tendon. I rehabbed it myself. High rep BW and isometrics were key in restoring function. It’s a difficult deal cuz the LCL is different from the ACL in the sense that it’s more likely to repair itself, though I have seen research showing the ACL can repair under certain circumstances. I personally would probably go with stem cells before I did a surgery simply because long term outcomes are not that great… for ACL, you want to restore control over anterior tibial translation, the tibia sliding forward relative to the femur. Strong hamstrings can do that. So I would personally train the heck out of them the cautiously work on full ROM knee flexion assuming I could tolerate it. I would bet KOT guy has some good info on this.
@@Kboges Thank you for you answer. Yeah, I am aware of KOTguy. I'm applying a lot of the things he preaches. Just wanted to hear you perspective and history. Take care!
Great timing man ! Recent meta-analysis about volume by Joshua Pelland is awesome but the conclusions might actually make some people, including myself, to overdo volume cause apparently we're are supposed to do this number of sets to optimize muscle growth. In reality though - it's much better to do low volume for a year than high volume for half a year and then another half a year of battling injury
This video actually made me realise I should do a little less lately. I've been going hard with calisthenics for the last 2 years 4 times a week, bumping the volume each month a bit higher. And I've recently struggled with joint pain and arthritis. so not being able to continue to match the same volume, I started to feel worse mentally. I was even doing 8 sets of 10 instead of 4 sets of 20 etc and even that I failed to hold on to. I guess I'm a victim of thinking that volume is the only key to keep the progress. Thanks for the great vid
After years of trial and error im happy to stick to 2 to 5 hard sets as a base. At a frequency I can handle ,But i also like multiple sets shy of failure but this is used for more greasing the groove or general conditioning. I find this allows for a huge option of modalities which leads to consistency.
Hahaha ah man I wouldn't say that, but I appreciate it. I just enjoy thinking about this stuff, so I'm grateful there are people who enjoy it. Thank you for the support, brother!
Read somewhere: Its not the overtraining that hurts you, its the under recovery. Now in my late 60s, I have cone to value recovery. Sometimes less volume moves you forward better than pushing it beyond your real capability.
Yeah that I think is such a good perspective. It’s all about recovery side of the equation but way too many people are focused on the stimulus side, which doesn’t matter at all if recovery is lacking.
Used to do 6 sets of chest i was sore for 2 days, but i think i overcooked them in every session so my gains were pity full, then i started a new approach, 2 to 3 sets max of which only one goes to failure, and i increased the size of my chest whilst training full body every day!!! Guess that comes with experience and learning the ways your body deals with resistance
This is exactly why I only go gym 3 days a week, do 1x 5k run on Saturday and have 3 rest days. I know pushing myself on those rest days just isn't the right answer for me.
thoughts on cardio intensity? I swam in a lake on a daily basis in the summer. 2x800 meters in a slow pace, and I had to walk about an hour to swim. a few days ago I had to run a couple hundreds of meters to get my train. I think even it translated well. this is my favourite channel, can't believe I haven''t been subscribed yet.
I was having a lot of elbow and wrist pain , I began to rest a bit more so time to heal , it worked I am older 59 so that’s a big part for us older men , , I love my workouts but rest is key , just not too much 😎
Kyle, I’ve been doing a push (elevated push ups) pull (pull ups) leg (pistol squat) split just concentrating on 1 movement for each of the days with walking being my only cardio. I am really enjoying the simplicity, especially being a busy father and husband. I am working towards the Michelangelo’s King David’s physique. I naturally have always had wide shoulders and a narrow waist at 6ft3. I want to know what would you would incorporate to really target the side delts even more as I know this can be tricky in calisthenics. For legs are the pistol squats the best for aesthetics and not getting bulky legs? I appreciate your simple to the point channel. Thanks
Solid routine! For side delts, you can try row variations with a more upright trajectory or ring face pulls. I also really like high hip bear crawls for overall shoulders as a finisher. If you don’t want a lot of leg growth, keep your reps further from failure and limit the number of sets. If you just want to avoid adductor growth, you can limit hip flexion and do something like a sissy squat.
I only know that when I started doing 6 sets instead of "only" 3 or 4, I did became stronger and fitter. This was true for all upper body compund excersizes, and mainly for squats.
Totally. This is one of those things that is so individual. I've had my best gains on higher volumes as well, but there have been times where I am simply unable to maintain that volume. Having kids, coming back from illness etc. have been scenarios where dialing my volume back made a big difference. But I'm with you... most of the "best" gains I've had have come from more volume, and in some cases above the usually weekly volume recommendations.
Maybe starting with training twice a week and build up from there might be the way to start and go if we want to give a new stimulus to our muscles through training (for bodyweight and weighted calisthenics) , I tried that out, and the next training , it feels like paradise, we see how stronger we get, since having an excellent recovery is greatly guaranteed :)
This is a really hard thing to go against. A good example of it is, I started weighted calisthenics (weight vest) roughly 6 months ago and I now am hesitant to do anything without the vest, wherever possible of course, out of fear of losing whatever it is I gained training like that in the meantime. While I've noticed some gains in some areas due to the vest, like pull-ups, dips suffered considerably and continue to suffer, but I'm hesitant to do them again without the vest.
I just add one EMOM a week pullups/pushups/squats 10 round. Thats 10 min and a ladder once a week pullups/weighted squats inspired by you :) . Its short it takes about 40 min extra a week and adds a lot of volume and not building that much fatique. Good stuff.
I'm locked right now for 12 weeks (at least) cause a job accident (chopped right thumb finger tendon, angle grinder kickback). Before this happened, I used to train a lot with stress and laboral rage in mind: i was the typical who "solves" their problems with workouts. Now, with this forced stop, I feel all the sore and muscular/tendon tensions in my body (arms and back more than other part). If I had to go back, in addition to taking care of my finger, I would do the exercises aiming as low as possible but with quality execution in mind. If I do 3 pull ups, I'm fine.
Another awesome video! Correct me if I’m wrong, but I noticed that you have not done or mention about ring dips on your channel. What are your thoughts on them?
The best strength gain I ever had came from 5 max singles PER WEEK. But I could only keep that up for about three months -- the psychological exhaustion of forcing yourself to lift every last ounce that you can is massive, even with a full week between sessions. Probably a good thing that I did that relatively early in my exercise history -- I wasn't strong enough yet to rip a tendon out of its mount.
Back when I was in highschool, around 4-5 years ago, I bought a squat rack with a bar and plates and I've been upgrading my home gym at my parent's place ever since. Now that I consider it time to move out, I might have to kiss goodbye to this dear equipment of mine... I've always found appeal in a basic calisthenics routine, but I can't deny the truth: good old gym lifts have given me the best gains by far. What do you suggest that I keep? Rings don't take much space. My trap bar is compact. Oh, might as well take a bench with me. And the barbell too.
Hello, Good judgment is key I feel. I ask myself can I afford this workout, or the volume etc. And this leads to sustainability and more good judgment.
Been doing this routine for over 3 years and I love it. I'm been doing the 3/3/3 full rom at a normal tempo everyday. I recently started doing paused reps for my 3/3/3 and have noticed my shoulders and neck aren't recovering like they normally would in the passed. I suspect it's because I've done every set of the week under TUT. What would you recommend I do if I want to keep the volume, but lower my recovery threshold. Should I stretch more, take joint supplements, do more therapy, take time off, only do TUT a few times a week rather then every set, or "which I really don't want to do" drop my 3 daily sets to 2? Thanks for your wisdom!
Mr. Kyle, I love training that I crafted this routine without rest days, PPL and in every Push, Pull & Leg, I will do 3 exercises (like bench press, bench dips and OHP in push day) I also dont like to progress via adding weights because I have scoliosis. My primary goal is to build muscle and to be healthy and I'm doing 3 sets per exercise (so 9 accumulated sets per day whether its push, pull or legs) however I'm concerned abt overtraining since I consistently train without rest days because I also think that I splited the volume well, if I'm doing it right? I really want to hear your opinion on this because I badly want to receive some advice from an expert like u. TYIA Mr. Kyle
Not sure what they are called. I got them off of the rogue website and they are an attachment for something else. I don't remember, but they seem to be pretty durable.
Everyone should find out what their MRV (maximum recoverable volume) is and do that. Give the maximum amount of stimulus, while allowing you to recover for your next session. Sometimes you want to functionally overreach, that is, do more than your MRV for a week if you know that the next week is going to be a de-load week.
Yep, that's the way to fastest gains. If you have insufficient time or other constrains, or you find the tradeoff to be a poor one, then just do less. But MRV with occasional overreaching lets you make the best gains you can hope for.
Yeah man. It can work really well. I know you have gotten great gains on a lower volume approach and I think it can work incredibly well for a lot of people in many different contexts. I do think there are genetic components to it though. I’ve always had my best gains with more volume (except when I needed to dial it back). When I was lifting, I did a single heavy set of deads to failure 1x per week and it took me pretty far but ended up resulting in a HARD stall that lasted like 2 years. It was staying further from failure and doing more volume that let me make more progress in 3 months than I had made in 2 years. I’ve also seen some clients just thrive on higher volumes and others get crushed even thinking about it. There seems to be a good amount of variation. It’s pretty interesting.
@ Do you think that’s down to recovery? I have tried the high volume approach and with experimenting over the years I soon came to realise that its quality over quantity and with the lower volume approach I felt I could make progress week by week. I also like the fact I don’t have to train long to get a good response 😂 I think of your active outside “the gym” like me. Lower volume can work well for most! Keep up the good work mate
Hi mate my current routine is 20 minutes 3 days per week Workout A Pull ups Depth press ups Banded lateral raises Curls on straps Workout B Pistol squats Back extension Squats Leg curls on straps Workout C Dips Ring rows Pike push ups Close grip press ups All 1 set to absolute failure done ☑️ All one set to absolute
Hello Kyle, I have one question for you; if I'm to spread my daily rep goals throughout the day like GtG style how should I approach warming up? Your insights have been very helpful over the years, thank you!
Perfect timing for me, I am close to RFEM for pushups but i feel my form is compromising, should I lower the rep and refocus on the form a bit more? Thanks Kyle!
This is spot on. My program now as a father of 2 is the below. And I’m loving training and seeing more progression than ever before. 1 set of 8-12 reps for each. 2 to 3 times a week. BB Squats OHP Weighted Chins DB Bench Deadlift
There are pros and cons with everything. Whether or not it’s a good choice for you depends on how you calculate it out. So think less of good vs bad exercise and more in terms of your goals (short and long term) and risk/reward and return on investment.
@@Kboges I'm doing 60 sets per day at the moment of pullup variation, pushup variation, random ab exercises and neck exercises. I'm feeling really good but I think I am naturally resistant to injury. I hope that stays the case.
@@Kboges Ive toned down my volume by a lot after thinking about it and feeling my right delt a bit wierd feeling. I'm doing 3 sets per day now of Pullups, Pushups, Hindu Squats, Hanging Leg Raises. 1 set of Neck Side to side exercise and 1 set of captains of crush grippers. What do you think about Hindu Squats? I feel like theyre a lot better for people with long femurs.
hi kboges, i've been doing a routine that involves 4 different workouts at one run (pull-ups, squats, inclined push-ups, and core) after i which i take a 5 minute break. I do 3 reps everyday at the same number. Is such a routine advisable or should a set a longer rest period?
The high volume and quite low intensity of Serge Nubret’s training has alway interested me. The HIT definition of intensity kills me quickly, all the negatives, none of the positives. I’ve tried 8 sets of say 10-12 when 20 would’ve been a max effort to not only feel good on the joints and nervous system but it’s enjoyable (to an extent) Always been an intensity guy but volume appeals more to me after 50
I'm with you there. I imagine they would get you very well conditioned with an incredible work capacity, something that HIT does not do. I do 10 sets with 50% as a work capacity developer and it's pretty awesome.
Question! is it better to do Weighted training 2x the week e.g 1 day focusing on Pull Up, and some days later doing Dip weighted, or doing both same day 1x the week? when it comes to managing fatigue etc. The other thing I'm bothered with is that i often do not really have a workout plan, i simply do push and pull exercises randomly, few sets of this and that and i throw abit of skill work (handstand, front/back lever training) in the workout that's all.. is this okay or is a structured one better (if you have made any video regarding this id love to have it linked) Love the Content btw. always taking notes (:
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“Volume is the dose of the stimulus that you’re applying” - this puts into words the answer to the trouble I’ve had from running programs such as 5/3/1 and dealing with frustration from progressive overload not being linear. It’s like a titratable drug, making adjustments to match your lifestyle and overall needs. Excellent video friend
That is exactly it! Wel said!
@@gmone6 Glad you understand it as I don’t. If the most important thing is doing enough reps to failure in a set and not the number of sets, what is the purpose of another set in one training session ? Ok it’s ‘ another dose ‘ but how effective is it ? I’ve asked this question, no answer so far
@@Kbogesdo you use free weights on your arms ? Or do you pure calisthenics only with weights your physique is my dream
@@davidhaylett1810 More hard sets is a greater stimulus for growth, but with some caveats. Each additional set is a diminishing returns-i.e., the first hard set gives the most gains and each one after that only a fraction of the one before. Also, the ability to recover from the work and train again at a consistent frequency is important. So it's possible to do enough sets that they create fatigue or injury that actually impedes progress because of the inability to train again soon enough. So for most people there is an optimal sweet spot that balances stimulus and recovery.
"The right dose is not always more" is such a powerful statement!
Thank you Sir!
Thank you, Pablo!
I'm living proof of this. I saw better gains when I reduced my volume below the recommended optimum. Makes sense, because I have a lot of stress outside of training.
Yep! I love this comment because people think of the recommended volume ranges as a binary thing… like you fall below it and nothing happens. Not true at all. I’ve trained a ton of people who had their best gains below the recommended volume targets.
@@Kboges Stonemason here,as you would expect everything is physical in my day to day life 😅,i did dabble in volume in the last two years since my shoulder injury from overtraining. You helped me alot with my long term fitness vision and reducing volume really does work well in my case. Appreciate your effort in all your content.
@@Kbogeswhat do you exactly mean with below the volume targets? Sets and reps? Or the trainings per week?
Less sets are better than too many?
Im a utilities worker that works 50+ hrs a week and I just can't do the volume I want to to progress plus im over 40. I do more deload weeks now where I just do yoga and stretches
@@SeebM89 Most research points to 10-20 sets per week for "optimal" weekly volume per muscle group. I've seen plenty of people make their best gains below this, and some above this. Fewer sets are not inherently better. Less is better when more is too great a dose.
A lot more people need to hear this Kyle, depending on so many factors in your OWN life YOU need to make adjustments, not only that but also based on your current goals AND abilities.
Also It helped me a lot that another great guy, Jeff Nippard, went the full science way and explained that:
Only ONE hard set per musclegroup per week is enough to build strenght.
60 Minutes Training per week for overall health and for Hypertrophy its four hard sets per musclegroup per week.
He also, like you, talked about junk volume (by poor sleep, more stress etc.) more is NOT better think about the Central Nervous System this needs regeneration too! Like you preach kyle, we need to go back and listen to our inner voice, our intuition not only for training but for so many more things.
Also I made gains after +15 years of lifting again by taking it a little bit more easy. Thats the Backward Law right there.
Cheers for the always so great content kyle.
Such great points here and very well said. I couldn't agree more.
Brother, you are succinct and your content is such a breath of fresh air. Your videos are short and packed with direct information and no fluff. You are one of the few channels that I watch every video you put out. I wish you nothing but continued success. Continue being yourself.
I just want to say thank u so much. 4 months ago I couldn’t even do 1 pull up, now my 1 set max is 8 reps. I still have a while to go to reach my goals,but thanks so much Mr.Boges.
Well done! Dude that is an impressive increase and that is a testament to your hard work and consistency. Nice job!
How bro ? What exercises did you do. I myself can currently only do 2 pullups and am trying to increase my reps
So basically what I do is 3 sets of half my 1 set max rep. So right now my one set max reps for chin ups is 11 so I do 6 reps per set. And I do that everyday. And every 2-3 weeks I add 1 rep. And also every once in a while see what your max is.
@@thewarrior4330 So what you're saying is that high (weekly) volume, high frequency and low intensity is working for you. It's similar to greasing the groove. I'm doing a similar thing now but three times pr week. Currently at 10 strict slow pull-ups PR, but doing 4 reps per set, around 4 sets pr workout. Think I'll try and increase to five days per week. Science says this training style doesn't work for hypertrophy, but this doesn't seem right as strength and hypertrophy can't be separated like that.
i'm 70, still training; have been all my life. you are a voice of reason out here, with the results to show for it. everyone should consider your advice.
Hello Kyle, i've already commented but i wanted to thank you again for being so straight to the point and demystifying training
I'm 34 and, although i was training during my 20's, i'm now in the best shape of my life thanks to you and your idea of daily minimum. I always ended up skipping training as soon as time got short and stoping my programs after a few months. But with your aproach, it virtualy takes no time from my days so now i only skip training if i'm exhausted !
Oh man! That is so cool to hear! Thank you for sharing, brother! So stoked for you. Yep it up and feel free to reach out if you ever have any questions.
Thank you for the support!
Finding chanel like this in this days is a true blessing. Have been folowing for three months now and working out for that period as well and just today i did my first two pull ups. I am happy as a child. Very supportive chanel and everything you say, makes sense to me, everything. I am so grateful. Thank you very much. Greetings from Slovenia
Awesome work! That is fantastic, dude. Keep at it and if you ever need some help, just let me know.
Spot on! So many people who have a voice in the Calisthenics social media community definitely pitch that you have to do more and more which is misleading. More is not always better. It depends on the context as you said. Other factors in life have a huge impact
Exactly! 💪 🙏
Thank you brother. Your wise and considerate approach is truly important in this time & age.
Thank you, dude!🙏
I've been watching your videos for quite a while and am excited to say i've started my fitness journey venturing into calisthenics, it's made me enthusiastic in exercising again.
Awesome, Jake! Best of luck to you. Feel free to reach out anytime if you think I can be of help.
I like those attachments for the rings, that’s smart!
Yeah! They are so much nicer than long straps.
As always, clean, to the point, articulate, useful!
Thank you my friend!🙏
Just the words I needed to hear during the stressful period I going on. Thanks!
Glad it helped!
Another great Sunday sermon from K bodes!!! 51 year old small business owner, with a busy family. This concept is working for me!!!!
Thanks, Trent! You are the ideal demographic for these concepts 💪
You are so great! Greetings from Copenhagen
Thanks, Vortex! I appreciate the support. 🙏
Beard is looking great, bro.
Thanks! Figured I would grow it out before it gets too many grays in it😂
@@Kbogeswhat about the hair on the head? One last manbun before its all gray ?😂
@@Guus115hahaha dude I was actually thinking about it 😂 I used to rock it longer, like down past my chin. Not sure how many grays are in it cuz I haven’t grown it out in so long. 🤣
It feels great to be the first viewer of a new video. Thanks for this my dude!
I appreciate that. Thank you for watching!
Great video as always! I really resonated with this-I’m definitely guilty of going for high volume in my workouts, thinking more volume meant more gains. But, as you pointed out, it’s all about finding the right balance of volume to make progress sustainable. Thanks for the insights; I learned a lot!
For sure. Don't get me wrong though, volume can be powerful WHEN you can recover from it. However, it can wreck you if you force it when you cannot.
I really needed this... thank you for everything
Glad it found you!
Man that is very very true. I learned this from making mistakes. And you summarised it so well. ❤
Yeah I definitely learned this by making mistakes as well.
Feeling progressively more beat up is exactly how I’m feeling, especially training MMA on the side. I’ll try reducing volume, ty Mr Boges 👍
Ah yeah mma is a good example of a sport that really benefits from strength and conditioning but the balance is critical because the sport is so tough and requires so much training. I trained a lot of MMA guys in San Diego when I owned my gym. It’s an incredibly rough sport. Respect!💪
Excellent advice. IMO (an old and experienced dog)
Thank you, brother!
I value the old and experienced dogs in the comment section. I hope to become one myself at some point 💪
This is the topic i needed to hear discussed right now as im constantly ending up injured or burnt out. Not even from the gym it seems like anymore. Its just the stress from life added on that seems to always tip me over the edge. if i cant make it to the gym 5 times a week i become even more stressed cause i feel im not doing enough then end up not going at all. When if i went 2-3 times a week id probably have more progress, less injuries and less mental stress, and not neglecting the most important parts of life for my fitness.
My G always straight to the point! thank you king.
Thank you, brother! I appreciate the kind words 🙏
makes complete sense, i was doing 5 sets till failure and took too many days to recover so i did 4 sets and im pretty pleased with that decision. Another great vid!
Exactly. Need to adjust to what you can recover from. Then slowly build up.
Yep that’s the way to do it. Dial it back, recover and if you feel like you can handle more work in the future, slowly increase.
Per workout, or per Week per muscle ?
@ per workout if your asking me
I never do more than 2-3 sets to technical failure for any exercise. I've had great gains throughout my life by steadily increasing the weight, or taking it down a tad and perfecting the form. I'm content being consistent, and aim to kick ass from now until I'm 80ish, or whenever I pass on.
I love it! Spot on with the training and the goals, Sean. I'm right there with you.
So is doing 3 sets of push ups 3 sets of pullups 3 sets of dips each day until failure a good way to train with a rest day every couple days?
Per Week per muscle or per workout ?
@@mannyquintana8074 No, not to failure...a couple of reps before failure is better (when your form starts to break down)
Wise words, as usual. Thanks!
Lesson learned after two years of stalls and injuries. The ability to listen the body, read the signals of stress is fundamental. In general as a mindset to get out of the logic of performance and enter of lifestyle attitude. It doesn't change anything if you take 6 months more if the idea is to feel good, not get injured and train for the next decades.
Very good subject to disscus volume is important and could affect Your goals especialy when You lack of patience or time. Some times its good to change a volume and freqency or number of sets and reps to made a optimal workout thanks for video stay strong stay healthy 👍💪
Yep. That’s a great point.
Thanks for watching!
Great video Kyle! Volume has always been my biggest personal experiment. Have seen big progress lowering it too, while still training frequently! I used to be HIGH VOLUME or nothing. So many sets. Too many sets!
Thanks, Brandon! Yeah it's one of those things people need to play with. I've seen a lot of variable across clients. Some people CRUSH with high volume, others get toasted by it for sure. For myself, there have been times where I feel like I almost can't overtrain, and I can tolerate a lot of volume with seemingly more benefit. Other times, I just cannot, and I get my best gains by doing a lot less. I almost always tell client to err on the side of doing too little. Doing too much carries with it a much greater risk of a negative outcome. It's not even close.
Such great, applicable, and realistic perspectives.
Thanks, Alex!
The biggest obstacle I have to reducing volume is my insecurity. I love pump. I love the feeling of pump. I love to look pumped. I want to be pumped up all the time because I’m insecure about myself. I want to impress. Tight shirts everywhere. Squeezing arms into lats for the “pancake” triceps visual effect. All tense and locked up. Insecure.
Ah yeah man, I feel you. You just have to recognize that long term gains are way really matters. You have to make it sustainable.
I do Jiujitsu, which is quite a tough sport on recovery and is deceptively anaerobic with a fair bit of cardiovascular demand. I usually do the full body calisthenics template you recommend on my days off and it's working great so far. Trying to continue to lift heavy barbells whilst doing my martial arts was too much on my recovery, with the stress of work on top. Thank you again, Kyle.
Yep. BJJ is very taxing. Pushing the lifting too hard is almost certainly going to come at a cost to your grappling.
Ive been doing Dan Johns Armor Building Formula with kettlebells, its based on using the same weight and increasing the volume in waves. Ive never had the increase in muscle size and muscle endurance without the burnout i usually get with doing reps to failure.
I finish that program this week and will be using a similar formula mixing kettlebells and calisthenics right after.
Nice! Dan John is a great coach. I love his stuff.
If I understood this correctly, consistency is the king. I try to do maximum during most of my sessions, but sometimes I just feel down and unmotivated. During such times I still do a session in "maintenance mode"... Even psychologically feels great in the end that I did not skip my training completely.
Yah consistency is king, there is no doubt. And your on-the-fly adjustments is smart! That's the way to do it. Just get it in.
Can only manage 2-3 hard sets a day currently. Baby at home so 4-6 hours of disrupted sleep a night plus a job where spend 2-3 hours a day travelling.
Taken me 7 months to embrace the new reality and not fight with my ego or be disappointed at myself. But nearly there now!
Hahahah congrats on the new one! Dude I am right there with ya. I’ve got a 4 year old and a 2 month old. 5 hours of sleep is a solid night these days and it’s frequently 4😂 it’s definitely taken a toll but it is what it is and a sacrifice I’m willing to make given the circumstances. It’s tough but you just gotta do what you can do, stay on track where you can stay on track, and keep in mind that it’s just a small moment in time. Keep training and your kid will be training with you in no time. My daughter works out with me every day and it’s basically the coolest thing in the world 🙏
Massive congratulations on the 2nd addition to the family Kyle. That's brilliant news, yes it certainly makes things a little bit different but I wouldn't change it for the world! My son was trying to push a 4kg kettlebell yesterday in our room when he was sat down playing 🤣.
Best wishes to you all, Ed
100% dude! It’s tough but so worth it. I was messing around with some weighted pull ups the other day and my daughter yells “dada! Look!” She’s got a 35 lb kettlebell locked out. She just felt like deadlifting it. I was cracking up man but it was so freaking cool to see how excited she was Your gonna love it when he gets a little older. Keep training around him and he’s gonna want to be your workout buddy.
Thank you, Ed! Keep me posted on how it goes.
Awesome advice as always Kyle THANK YOU! 😎👍💪
Great video! This is one of the things that is very obvious but only AFTER you hear it 😂
Yeah totally! 😂
I'm an animation student who wants to become a professional. Recently, working for my portfolio demanded from me a lot of drawing, wich is really taxing for my wrist, and combining that with high frequency pullups and pushups made me feel a lot of wrist pain. I had to reduce drastically the volume of calisthenics I do. I'm gonna try my best to reduce my wrist pain, I'm still trying to get a professional in which I can trust to help me out with my problem. And I'm starting to consider another phisical activities besides calisthenics to keep me healthy and make me feel better for my primary goal as an artist, rather than worse. Overall, it's been really challenging, mentally. but I'm trying to find a balance between my two passions.
Highly recommend you try parsley tea for push ups and rings to allow wrist to rotate for pull-ups. Good luck my guy
Have you considered wrist wraps for lifting?
Reduce volume, try parallettes, try regressing the movement (reducing intensity), reduce frequency, try knuckle push ups, try wrapping the wrists, try different hand orientations and grip widths… There are a lot of things to try before throwing in the towel and even then it’s highly unlikely you are intolerant to ALL calisthenics. Maybe, you don’t tolerate push ups well, but rows and pull ups might be fine.
K Boges message here is not the sexy David Goggins approach that most men look for. It is the the truth, and I know this because a few months ago I suffered from illness after illness, I had Covid then 2 days recovery, then flu, then cold it was about 3 months of constant allergies and flu. I couldn't work it out why me at 27 years old and fairly fit was having these problems.
However these illnesses caused me to realise that it was my training volume. Especially lots of long distance running where I would be running 2 - 3 times per week, gym every other day without rest, Muay Thai kickboxing weekly and all this without proper nutrition.
I then scaled back and decided to drop the running apart from a weekly 5k and I am much more healthier and happier.
You can feel a little guilty because you are so used to heairng the PUSH HARDER! GIVE IT MORE! mentality, yet why is that even reasonable when by doing less you actually obtain the EXACT same results as pushing more, yet you are healthier and happier as a result.
We have to pin point and realise how simply doing a little bit is more powerful than we can ever know by doing it regulalry over time.
Had I known this when I was 18, I would have achieved my fitness goals 15 years ago and I would have had more energy for other stuff.
It feels right to go all out at the gym... But then you feel like shit for the whole week and barely move the needle.
Not to mention all the injuries and worn joints...
If you are young: Go easy and slowly increase, it's not a big deal if you get your gains a month late - you have decades to enjoy a fit body ! And a life time to suffer with slipped disks / torn ligaments and inflamed tendons ! Don't do this to yourself, not everyone is a freaking VIKING !
Yep I totally agree.
Thanks to your free videos, paid program and firas zahabi's videos and also paid program I created for myself a training routine that I can do everyday, gives me progres, keeps me injury free and I can daily train MMA without being scared if injuring myself. Thanks Mr K boges.
Good to hear, brother! Best of luck to you and feel free to reach out anytime you have questions.
@@Kboges To be honest I have one question. 3 weeks ago I think I overstretched something (While doing a high kick) in the back of the knee on the inside (right leg, back of the knee, on the left) I don't know what this is and it doesn't hurt but it's hard, from 3 weeks to now maybe it just loosened a little bit, but it's still pretty hard. I was doing light calf and hamstring stretches, massagening with tennis ball, but this doesn't help. If it doesn't hurt should I just ignore it? or keep doing light stretches and massages to try loosen it up. It's only hard while having the leg staright. Sorry if my english is not clear.
been lifting for a while but I had to quit the gym few months ago. Too much stress and I was so tired being there for hours doing 3 sets of intense lifting. Even if I tried 1 set per exercise it was too much. I trained at home simply doing 1 set till failure of decline push ups with dumbbells to go deeper. I recently got a pull up bar mounted on my wall and I'm really happy. I just want to do pull ups and be more minimalistic. I'm mentally doing much better than before and I feel stronger too. I can't wait to see the gains I'll make with pull ups
Good adjustments! That's a huge advantage of simple BW exercises; they become excuse free. You can pretty much always knock out a hard set, even when you are tired and stressed out, and this can be all you need to keep things going in the right direction.
10x10 has always been my favorite way to train but it requires more time and motivation.
It does.
Thank you for your video K Boges.
What's your best advice in order to "feel" a good balance?
Monitor you motivation and effort required for workouts. If you are feeling burned out, excessively sore, or it taking more effort to do things that shouldn’t require a ton of effort, dial it back. I prefer to err on the side of undergoing rather than overdoing it, at least for most people.
I used to train with the Upper/Lower split 4 times a week. I would go super hard during my UPPER day, but would usually convince myself during my LOWER day that I was too tired so I kept skipping leg days lmao. The fact that I also had 3 days off means I could be "flexible" and do the LOWER day during those days instead (my lazy ass never did).
I switched to your Daily PPL this October and never missed a leg day since. Even on my bad days, I don't skip it- because the psychological barrier of doing 3 sets for each movement, for 30 minutes is so low. I'm currently working up to the Pull-Ups with paused reps Rows and GTG scapular pulls. I hope I get to do it as clean as yours one day!
Hey K! Thanks for the content, as always!
I don't know if you take ideas/request from the comment section, but if you do, would you consider doing a video about ligament injury and strategies to recovery? I ask this because recently I've had an almost complete ACL tear during a judo session and I'm biased to favor a conservative treatment path instead of surgery (but I'm willing to do surgery, if it comes to it). I think I remember you mentioning martial arts training in one of your videos. Have you had ligament injuries? If so, how did you approach the situation? I would love to hear your 'ramblings' on injuries and approach to recovery. All the best, brother
Yes, I tore my lcl, popliteal and hamstring tendon. I rehabbed it myself. High rep BW and isometrics were key in restoring function. It’s a difficult deal cuz the LCL is different from the ACL in the sense that it’s more likely to repair itself, though I have seen research showing the ACL can repair under certain circumstances. I personally would probably go with stem cells before I did a surgery simply because long term outcomes are not that great… for ACL, you want to restore control over anterior tibial translation, the tibia sliding forward relative to the femur. Strong hamstrings can do that. So I would personally train the heck out of them the cautiously work on full ROM knee flexion assuming I could tolerate it. I would bet KOT guy has some good info on this.
@@Kboges Thank you for you answer. Yeah, I am aware of KOTguy. I'm applying a lot of the things he preaches. Just wanted to hear you perspective and history. Take care!
Excellent video
Thanks!
Good common sense applicable to most everything. Nicely done.
Thanks, David!
I love your videos
Thank you! 🙏
Great timing man ! Recent meta-analysis about volume by Joshua Pelland is awesome but the conclusions might actually make some people, including myself, to overdo volume cause apparently we're are supposed to do this number of sets to optimize muscle growth. In reality though - it's much better to do low volume for a year than high volume for half a year and then another half a year of battling injury
This video actually made me realise I should do a little less lately. I've been going hard with calisthenics for the last 2 years 4 times a week, bumping the volume each month a bit higher. And I've recently struggled with joint pain and arthritis. so not being able to continue to match the same volume, I started to feel worse mentally. I was even doing 8 sets of 10 instead of 4 sets of 20 etc and even that I failed to hold on to. I guess I'm a victim of thinking that volume is the only key to keep the progress. Thanks for the great vid
Yes. Classic, dude. Dial it back, don’t worry about losing gains, you are likely to make BETTER gains, plus your body will feel a lot better.
Very well said
After years of trial and error im happy to stick to 2 to 5 hard sets as a base.
At a frequency I can handle ,But i also like multiple sets shy of failure but this is used for more greasing the groove or general conditioning.
I find this allows for a huge option of modalities which leads to consistency.
You might be the wisest general fitness consultant around.
Hahaha ah man I wouldn't say that, but I appreciate it. I just enjoy thinking about this stuff, so I'm grateful there are people who enjoy it.
Thank you for the support, brother!
Read somewhere: Its not the overtraining that hurts you, its the under recovery.
Now in my late 60s, I have cone to value recovery. Sometimes less volume moves you forward better than pushing it beyond your real capability.
Yeah that I think is such a good perspective. It’s all about recovery side of the equation but way too many people are focused on the stimulus side, which doesn’t matter at all if recovery is lacking.
I reduced volume and add weight to mix it up, rest a day extra and I’m feeling great, plus strength gains are noticeable 👍
Yep I like that approach myself! It’s great both mentally and physically.
consistency is key
💯
Used to do 6 sets of chest i was sore for 2 days, but i think i overcooked them in every session so my gains were pity full, then i started a new approach, 2 to 3 sets max of which only one goes to failure, and i increased the size of my chest whilst training full body every day!!! Guess that comes with experience and learning the ways your body deals with resistance
Well done and good for you for being willing to change things up! That can be VERY difficult for a lot of people, but it's the way to learn!
@@Kboges thanks for the encouragement means a lot man, keep making videos youtube needs more of you. 💯
This is exactly why I only go gym 3 days a week, do 1x 5k run on Saturday and have 3 rest days. I know pushing myself on those rest days just isn't the right answer for me.
Yep. Once you know what your body can do and recover from, it makes dialing in your training much easier.
Hello, Kyle! I hope you're doing well.
I'd like to know your opinion on dips for chest development. Great video, as always.
Dips are pretty fantastic and most people can get some solid chest, tri, and shoulder development from them provided their shoulders tolerate them.
thoughts on cardio intensity? I swam in a lake on a daily basis in the summer. 2x800 meters in a slow pace, and I had to walk about an hour to swim. a few days ago I had to run a couple hundreds of meters to get my train. I think even it translated well.
this is my favourite channel, can't believe I haven''t been subscribed yet.
I was having a lot of elbow and wrist pain , I began to rest a bit more so time to heal , it worked I am older 59 so that’s a big part for us older men , , I love my workouts but rest is key , just not too much 😎
thank you for the information, Mr.Kyle, btw, do you consider writing a book, i really like your theory
Kyle, I’ve been doing a push (elevated push ups) pull (pull ups) leg (pistol squat) split just concentrating on 1 movement for each of the days with walking being my only cardio. I am really enjoying the simplicity, especially being a busy father and husband.
I am working towards the Michelangelo’s King David’s physique. I naturally have always had wide shoulders and a narrow waist at 6ft3. I want to know what would you would incorporate to really target the side delts even more as I know this can be tricky in calisthenics. For legs are the pistol squats the best for aesthetics and not getting bulky legs?
I appreciate your simple to the point channel.
Thanks
Solid routine! For side delts, you can try row variations with a more upright trajectory or ring face pulls. I also really like high hip bear crawls for overall shoulders as a finisher.
If you don’t want a lot of leg growth, keep your reps further from failure and limit the number of sets. If you just want to avoid adductor growth, you can limit hip flexion and do something like a sissy squat.
Subscribed. Thanks
I only know that when I started doing 6 sets instead of "only" 3 or 4, I did became stronger and fitter. This was true for all upper body compund excersizes, and mainly for squats.
Totally. This is one of those things that is so individual. I've had my best gains on higher volumes as well, but there have been times where I am simply unable to maintain that volume. Having kids, coming back from illness etc. have been scenarios where dialing my volume back made a big difference. But I'm with you... most of the "best" gains I've had have come from more volume, and in some cases above the usually weekly volume recommendations.
True word
Good to see you here, plug💪🙏
Always man
Maybe starting with training twice a week and build up from there might be the way to start and go if we want to give a new stimulus to our muscles through training (for bodyweight and weighted calisthenics) , I tried that out, and the next training , it feels like paradise, we see how stronger we get, since having an excellent recovery is greatly guaranteed :)
Not a bad way to go!
Hey Kyle can you make a long detailed video on training to failure and intensity stuff
great subject
Thank you, Joey! 💪
This is a really hard thing to go against. A good example of it is, I started weighted calisthenics (weight vest) roughly 6 months ago and I now am hesitant to do anything without the vest, wherever possible of course, out of fear of losing whatever it is I gained training like that in the meantime. While I've noticed some gains in some areas due to the vest, like pull-ups, dips suffered considerably and continue to suffer, but I'm hesitant to do them again without the vest.
I just add one EMOM a week pullups/pushups/squats 10 round. Thats 10 min and a ladder once a week pullups/weighted squats inspired by you :) . Its short it takes about 40 min extra a week and adds a lot of volume and not building that much fatique. Good stuff.
I'm locked right now for 12 weeks (at least) cause a job accident (chopped right thumb finger tendon, angle grinder kickback). Before this happened, I used to train a lot with stress and laboral rage in mind: i was the typical who "solves" their problems with workouts. Now, with this forced stop, I feel all the sore and muscular/tendon tensions in my body (arms and back more than other part). If I had to go back, in addition to taking care of my finger, I would do the exercises aiming as low as possible but with quality execution in mind. If I do 3 pull ups, I'm fine.
Another awesome video! Correct me if I’m wrong, but I noticed that you have not done or mention about ring dips on your channel. What are your thoughts on them?
The best strength gain I ever had came from 5 max singles PER WEEK. But I could only keep that up for about three months -- the psychological exhaustion of forcing yourself to lift every last ounce that you can is massive, even with a full week between sessions.
Probably a good thing that I did that relatively early in my exercise history -- I wasn't strong enough yet to rip a tendon out of its mount.
Back when I was in highschool, around 4-5 years ago, I bought a squat rack with a bar and plates and I've been upgrading my home gym at my parent's place ever since. Now that I consider it time to move out, I might have to kiss goodbye to this dear equipment of mine... I've always found appeal in a basic calisthenics routine, but I can't deny the truth: good old gym lifts have given me the best gains by far. What do you suggest that I keep? Rings don't take much space. My trap bar is compact. Oh, might as well take a bench with me. And the barbell too.
Hello,
Good judgment is key I feel. I ask myself can I afford this workout, or the volume etc. And this leads to sustainability and more good judgment.
More free time is the key to my fitness goals.
23 weeks 5 days to retirement... (but who's counting?) :)
Woah! Almost there, Liam! Congrats!
@@Kboges Thanks! All I had to do was get old. :)
Been doing this routine for over 3 years and I love it.
I'm been doing the 3/3/3 full rom at a normal tempo everyday.
I recently started doing paused reps for my 3/3/3 and have noticed my shoulders and neck aren't recovering like they normally would in the passed. I suspect it's because I've done every set of the week under TUT.
What would you recommend I do if I want to keep the volume, but lower my recovery threshold.
Should I stretch more, take joint supplements, do more therapy, take time off, only do TUT a few times a week rather then every set, or "which I really don't want to do" drop my 3 daily sets to 2?
Thanks for your wisdom!
Mr. Kyle, I love training that I crafted this routine without rest days, PPL and in every Push, Pull & Leg, I will do 3 exercises (like bench press, bench dips and OHP in push day) I also dont like to progress via adding weights because I have scoliosis. My primary goal is to build muscle and to be healthy and I'm doing 3 sets per exercise (so 9 accumulated sets per day whether its push, pull or legs) however I'm concerned abt overtraining since I consistently train without rest days because I also think that I splited the volume well, if I'm doing it right? I really want to hear your opinion on this because I badly want to receive some advice from an expert like u. TYIA Mr. Kyle
the best.
Thank you, brother!
What are the short straps called that you attach the rings to the bar with and are they weatherproof ?
Not sure what they are called. I got them off of the rogue website and they are an attachment for something else. I don't remember, but they seem to be pretty durable.
Super Excellent!! Fitness video..🏋️♂️🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🥤🤜🤛
Thanks, Michael!
Everyone should find out what their MRV (maximum recoverable volume) is and do that. Give the maximum amount of stimulus, while allowing you to recover for your next session. Sometimes you want to functionally overreach, that is, do more than your MRV for a week if you know that the next week is going to be a de-load week.
Yep, that's the way to fastest gains. If you have insufficient time or other constrains, or you find the tradeoff to be a poor one, then just do less. But MRV with occasional overreaching lets you make the best gains you can hope for.
Low volume high intensity is the key for gains! A lot of people waste time doing to many sets!
Yeah man. It can work really well. I know you have gotten great gains on a lower volume approach and I think it can work incredibly well for a lot of people in many different contexts. I do think there are genetic components to it though. I’ve always had my best gains with more volume (except when I needed to dial it back). When I was lifting, I did a single heavy set of deads to failure 1x per week and it took me pretty far but ended up resulting in a HARD stall that lasted like 2 years. It was staying further from failure and doing more volume that let me make more progress in 3 months than I had made in 2 years. I’ve also seen some clients just thrive on higher volumes and others get crushed even thinking about it. There seems to be a good amount of variation. It’s pretty interesting.
@ Do you think that’s down to recovery? I have tried the high volume approach and with experimenting over the years I soon came to realise that its quality over quantity and with the lower volume approach I felt I could make progress week by week. I also like the fact I don’t have to train long to get a good response 😂 I think of your active outside “the gym” like me. Lower volume can work well for most! Keep up the good work mate
@@Mikegreenhealth Whats your workout Routine ?
Hi mate my current routine is 20 minutes 3 days per week
Workout A
Pull ups
Depth press ups
Banded lateral raises
Curls on straps
Workout B
Pistol squats
Back extension
Squats
Leg curls on straps
Workout C
Dips
Ring rows
Pike push ups
Close grip press ups
All 1 set to absolute failure done ☑️
All one set to absolute
Hello Kyle, I have one question for you; if I'm to spread my daily rep goals throughout the day like GtG style how should I approach warming up? Your insights have been very helpful over the years, thank you!
Perfect timing for me, I am close to RFEM for pushups but i feel my form is compromising, should I lower the rep and refocus on the form a bit more? Thanks Kyle!
This is spot on. My program now as a father of 2 is the below. And I’m loving training and seeing more progression than ever before.
1 set of 8-12 reps for each. 2 to 3 times a week.
BB Squats
OHP
Weighted Chins
DB Bench
Deadlift
Is deadlift a good exercise or should one avoid it cos of potential back injury?
By the way good video 🌟
There are pros and cons with everything. Whether or not it’s a good choice for you depends on how you calculate it out. So think less of good vs bad exercise and more in terms of your goals (short and long term) and risk/reward and return on investment.
I salute your pull up form. is it necessary to use different grips to target different muscles in your back, or are regular pull ups sufficient?
K Boges should be the next president of the United States!
Hahaha dude that would be like my biggest nightmare 😂
Nice. How old are you?
38
💯 now who’s telling goggins? 🤣
😂
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🙏🙏💪💪
For me it is
Yeah for me it is too, until it's not. I have had my best gains training with higher volumes, but it's not always possible for me.
@@Kboges I'm doing 60 sets per day at the moment of pullup variation, pushup variation, random ab exercises and neck exercises. I'm feeling really good but I think I am naturally resistant to injury. I hope that stays the case.
@@markgripstrength I would say you probably are otherwise you would have found out by now that you aren't. If it's working for you, keep at it!
@@Kboges Ive toned down my volume by a lot after thinking about it and feeling my right delt a bit wierd feeling. I'm doing 3 sets per day now of Pullups, Pushups, Hindu Squats, Hanging Leg Raises. 1 set of Neck Side to side exercise and 1 set of captains of crush grippers.
What do you think about Hindu Squats? I feel like theyre a lot better for people with long femurs.
Thing is i'm kind of addicted to training so I always feel like doing more...
hi kboges, i've been doing a routine that involves 4 different workouts at one run (pull-ups, squats, inclined push-ups, and core) after i which i take a 5 minute break. I do 3 reps everyday at the same number. Is such a routine advisable or should a set a longer rest period?
The high volume and quite low intensity of Serge Nubret’s training has alway interested me.
The HIT definition of intensity kills me quickly, all the negatives, none of the positives.
I’ve tried 8 sets of say 10-12 when 20 would’ve been a max effort to not only feel good on the joints and nervous system but it’s enjoyable (to an extent)
Always been an intensity guy but volume appeals more to me after 50
I'm with you there. I imagine they would get you very well conditioned with an incredible work capacity, something that HIT does not do.
I do 10 sets with 50% as a work capacity developer and it's pretty awesome.
Question!
is it better to do Weighted training 2x the week e.g 1 day focusing on Pull Up, and some days later doing Dip weighted, or doing both same day 1x the week? when it comes to managing fatigue etc.
The other thing I'm bothered with is that i often do not really have a workout plan, i simply do push and pull exercises randomly, few sets of this and that and i throw abit of skill work (handstand, front/back lever training) in the workout that's all.. is this okay or is a structured one better (if you have made any video regarding this id love to have it linked)
Love the Content btw. always taking notes (: