Q&A #3- Kettlebells, training for older folks , constant tension, and drop sets
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- Опубликовано: 4 окт 2024
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00:10 Losing mind/muscle connection with weighted pull ups
00:32 High frequency weighted dips and HSPU
00:56 Strength training for endurance
01:22 Optimal grip for pull ups
01:55 Isometric deadlift
02:24 Building muscle with circuit training
02:52 Ensuring enough stimulation with compound movements
03:40 Any core/low back work?
03:59 Options for loss of arm size
04:53 Programming kettlebells with daily BW exercises
05:23 Training for older folks
06:22 What to do when you can't do many push up
06:45 One arm push up and HSPU
07:34 Warming up for high rep sets
08:12 Constant tension
08:50 Mechanical drop sets
10:20 Speed work and partials
11:47 Sarcoplasmic hypertrophy
13:37 Stubborn belly fat
13:48 PPL split
Clarifications-
Strength training for endurance- High frequency calisthenics can work find too, but I would recommend lower volume, such as 1 set per day. If you tolerate this well, slowly increase training volume over time
Isometric deadlifts- Isometrics definitely have a place, just personally, I'm not a fan of the isometric deadlift. I find it too taxing on any low back
One arm push up and HSPU- I like to cycle these movements into a training program either on a strength/skill day DUP style or with HSPU programmed as GTG. Some people are strong enough to do HSPU for volume work but I don't usually recommend this due to the risks associated with going to failure.
Constant tension- My recommendation is that beginners work on full ROM reps. Full ROM improves mobility and builds the awareness around a joints full ROM. Constant tension is a tool that is more useful for some exercises than other. Full lockout on squats allow for the glutes to "push through", but take tension off the quads. Overall this is fine, but if you want a squat variation that pumps the heck out of your quads, avoid the lockout.
Tempo- Changing tempo, adding pauses, performing 1.5 reps, performing partials etc. are best used once you have a really good base with even tempo full ROM, and well controlled reps
Sarcoplasmic hypertrophy- It exists, but the research is very unclear about it's significance and mechanism. We know all training improves force production. Realistically, I doubt its creation is binary, meaning we probably develop varying degrees of it. However, my answer is limited by my current understanding of the research
I’m 55 I do home body weight workout as well and practice yoga , I think sometimes I tend to over train just due to the fact I really enjoy working out. I’ve started skipping a few more days and my body looked great , I felt stronger , my point is for the older guys , if you feel tired skip a day or so it’s refreshing and you will feel great the next time you train
rock on.... ( i'm 55 too )
Great advice…I just celebrated “60” in October!
Tbh I think this is even great advice for younger people too. Im used to a 6 days a week high intensity approach and de load when i feel the fatigue maybe for around 3 or 4 years, and I've been following a 1 day on 1 day off pull-up training program as of recently and I've seen results. I was quite surprised.
Great advice. I will be 57 soon
I agree. I'm 81 and seldom skip a day because so many times I haven't felt like doing anything but went ahead and pushed through a w/o and ended up having a great w/o. A lot of it is mental. That said, recovery is important for everyone and even more recovery is needed with age.
Long time bodybuilder here, coming from guys like Matt Ogus, Eric Helms and people like that going into Calisthenics (my second year now) and finding this guy was a true blessing for me. All this nonsense bodybuilding black and white thinking - gone. The only thing I am mad about is that I did not started earlier with calisthenics.
Hey Nick! SO happy the content resonates with you. Happy to have you hear and thank you for the support!
@@Kboges Thanks for the reply! I´m honored :-) Watched a lot of Q&As maybe If you´re still doing It could you answer this question as well?
"How can I get out of this dogmatic thinking of Splits or FB" Doing FB 3x a Week for 2 years now, I feel great and the extra time off are well received from family & friends but somehow I feel like I´m stuck and need to change something. My primary goal at the moment is pure fat loss / Body recomp. I know FullBody Workouts tend to burn more Energy overall but I´m feeling like my CNS is burning out even tought for the first time in over a decade I rested for more than two weeks back to back. Would be really happy for your opinion on that. Stay strong and healthy!
It took me many years to figure what you explain and share so easily. Truly priceless. I wish I had videos like this 30 years ago, all I had was "Pumping Iron" and "Rocky" haha
Thank you! I'm happy you find the content enjoyable.
As an older athlete (63) training solely calisthenics (some weighted), I found that I need more rest days between training sessions. 2-3 off days between and I am able to maintain a regular schedule and make gains. Consistency is key.
I just made 60, July-2022 and I'm starting to realize that as well. Thanks.
As usual, truly packed with expert knowledge. Thank you very much, Kyle.
Thanks Steve! Much appreciate, my friend.
@@Kboges what do you think of total gym. I want to eventually do calisthenics will total gym help me strengthen the right muscles to do pull uos push ups and dips later
@@yusufevans8894 To be honest, I'm totally unfamiliar with it. I'll check it out.
1:41 greatest piece of advice for any exercise.
Love the info on integrating kettlebells in to training!
Thank you, Ryan.
I find using constant tension works very gold for me. From pull ups to push ups I try to go about 90% of the range of motion, not fully locking out. With this method I can, or think I can, feel the muscles more and have a better mind to muscle connection. Also, I use a slower tempo when not fully locking out and the pumps are insane. I would really like to have your comment Kyle, thanks!
Yeah the pump with constant tension is pretty wild! Keep at it!
Last time when I check out your subscribers, which is likes 3 week ago? It's only 600+ and now you're almost at 2k damn! I'm glad you getting more and more exposure. I wish you nothing but a good fortune :)
Yeah man the channel had a great week! Thanks for all your support over the last year! I really appreciate it!
Your videos are excellent ... great info in a concise delivery.
Thank you!
Really fantastic advice as always. It would be really interesting to know about your personal goals in relation to physique/body composition - like, how long did it take you to reach the physique you have now, are you still seeing changes in your physique with your training and what are your longer term goals in relation to this?
Again thanks for the great content, it’s always a good day when I see you have a new video out
Cool questions!
Honestly, I'm really just happy to be healthy, fit and feeling good. As for my physique, I'm pretty happy with where I am. Like most guys, I would like a little more muscle, and to be a little leaner, but realistically this is a slow process for me. I still feel like I'm improving slowly, but I also don't have super ambitious physique goals- I'm not looking to be a bodybuilder or anything. I do feel like I look a little better this year than last, but I'm closer to 40 than 30 now, have a child, busy with work, and I've been training for a long time, so progress comes pretty slow. I think if I did a dedicated bodybuilding program, found the limits of my volume tolerance, and ran a calorie surplus, I could definitely add some good size, and maybe one day I will do that for fun, but for right now I'm happy with where I'm at and with the slow gains.
Thanks for the support and the kind words!
@@Kboges thanks so much for getting back to me! Appreciate the effort your content must take so thanks
Thank you for your work and channel. I'm 66 years old, enjoy good health (praise God), and still working out. I was an athlete throughout my youth, paratrooper in the military, and continued to work out, play softball, bowling, cycling, gardening, and the like since.
I presently follow the Convict Conditioning protocols for maintaining muscles mass, pilates mat exercises for posture, and Wim Hof breathing and walking for cardio-respiratory. I feel that for an old goat like me (a roostah that useta) this works pretty good, keeping my muscle mass up, my body aligned, and my breathing deep, but I do suffer from regularity in my workouts. Part of it is the rep-set protocol gets old like real fast and I wrestle with how much recovery to allow myself.
My thinking is this, continue to do the progressive exercises of Convict Conditioning but changing up the rep schemes from day to day. For instance, reps to near failure on one day, pyramid reps on another, Juarez Valley supersets on another, drop sets on another, and so on. My thinking is that by changing up the rep-set protocols it will introduce enough variety to my workouts that I will be better about working out daily and I just organize the protocols for light days and heavy days for the work volume as my understanding is that lightly working a muscle on a rest day does not markedly impede its repair?
The issue is in my head. I have never done well with the approach of having off days for a body part, I am much more consistent with doing something with everything every day. Sorry for the long explanation but I trust your thinking and your response can only be as good or relevant to my situation based upon your understanding. Thanking you in advance for your opinion and again, thank you for what you do and how you do it.
Hey Alvan! I like your ideas on this. Nothing wrong with mixing it up daily to help compliance. And a little light training on "rest" day does wonders for recovery. Moving is almost always better than not moving. Just get some blood into the muscle without destroying it and you can feel a lot better.
@@Kboges Thank you sir!
Omg thanks for responding to my question, it's been bugging me for a while. Keep up the good work!
No problem. Let me know if you need me to clarify anything.
Great Channel bro. I love calesthetics content. Please keep up good work.
Thanks dude! Will do!
For mind muscle connection with weighted pull ups: Try a couple of sets with bodyweight only until you feel that activation and connection, take a long enough rest (2 to 5 minutes), then do one or two sets weighted pull ups. Your muscles will be fired up from the previous high rep sets but rested enough to put in a few viable weighted sets.
Dudeee, nearly 2k that's blown up since I last checked in. Thanks for answering the questions and looking forward to more content
I know it almost doubled in the last two weeks! Very fun and exciting.
My pleasure on the q&a. Let me know if you need me to elaborate on it or if you have any more questions.
BTW, I hope dad life is treating you well!
Thanks Marcus!
Share his vids, I tell everyone to check him out. It’s the least we can do.
@@jimperry4420 Thanks Jim! I appreciate that.
Yeah that's insane, great job. Dad life is great man, she's 11 weeks on Tuesday if you can believe it! Training is still going well, I've moved to an upper lower since the sleep is quite good and making good gains
@@marcusuni1969 Wow 11 weeks came quick! That's such a cool stage. Enjoy it! My daughter is 10 months today and I can't figure out where the time went lol.
Upper/Lowers are fantastic. Great split and nice job making the adjustment you needed to keep it going!
You look like my friend jon fitch here with slightly longer hair. Also thanks for the q and a. I have been doing one set to failure on my rows, ring push ups and bodyweight squats. I will write an update in a month when i successfully implement grease the groove.
HAHAHA yeah in need of a hair cut! Keep me updated on your training!
@@Kboges yeah. For now just one set to failure on ring rows, ring push ups and squats. I do isometric holds for both chin ups and pull ups after my workout.
Will try to do both push ups and rows at the steepest angle in two weeks time and see if i can do a successful chin up.
For the next twl weeks just this and will try to do grease the groove to get the technique down quick.
Thanks once again for some more jewels ! I really enjoyed your daily training video series, would you consider doing another month of those ? It’s very inspiring to see the daily variations you use as well as the day to day intensity variation ... Thanks !
My pleasure! Thanks for the kind words!
It's funny you mention this, I have been wanting to do this in June or July, but my current schedule is so busy I'm not confident that I would able to do it. Last time I did that, my daughter hadn't been born yet, so a lot has changed since, in terms of my available time. I think when she gets a little older I will try to do another one.
@@Kboges I’ve got 2 young kids myself so I most definitely understand :) No problem at all, whenever you get a chance to do it, I’m here for it !
your q&a's are great!!
Thank you, djj! 🙏
Awesome stuff, just subscribed
Thanks a lot, very useful.
It's my pleasure. Let me know if you ever have any questions. I'm happy to help.
Thank you!
Just watched the Andrew Huberman channel’s latest on how to grow and strengthen muscle tissue, an excellent channel he gives some scientific reasons for some of the things you suggest, I suggest you give it a view.
As always keep up your good work.
Thanks Jeff, I'll check it out!
Hey Kyle, thanks so much for another informative video. I recently discovered your channel and I've become so inspired that I immediately dropped my bodyweight HIIT programming to focus 100% on daily PPL and calisthenics fundamentals. Totally loving it so far. I'm curious to know your thoughts on stretching - how/when you incorporate it into your routine, tips you might have, and how it could be used in a way to improve strength/performance, recovery, etc. Would it be advantageous to replace morning cardio with yoga on certain days? Thanks!
Ian, its my pleasure. Thanks for watching!
This is a great question. I don't do a ton of dedicated stretching, but I do a bit every night as part of a nightly pre-bed routine. But, I do maintain pretty good mobility all the time. I also practice Taijiquan so that does a pretty good job of keeping my legs limber. I really believe that if you practice your calisthenics with full ROM, you will bee in a good position in terms of general mobility and flexibility.You can also add in additional exercises that challenge your flexibility, for example, cossack squats, sissy squats, horse stance, single leg deadlifts etc. Anything that challenges your flexibility, will build your flexibility, and there is something really powerful about using "strength" as flexibility training. Your body is much more willing to give you more ROM when you develop strength through it. I remember years ago, I could not get into the "couch stretch". My hip flexors and quads were way too tight. Now days, I can drop into it even when cold, and I realized it was from tons of deep squats, lunges and sissy squats. These have automatically opened my hips and quads up in a BIG way.
So I do think if you do your calisthenics with mobility in mind, they are pretty powerful for general mobility. This is one reason why I'm such a proponent of moving through as much ROM as you can. However, if you want to go further, some dedicated training will be necessary. I think morning Yoga is a great idea!
Still very happy about your feedback about my weight vest. I am now training with my weight vest 5kg it's not to much but I like to start small. For pull ups ( a lott of chin ups like you said for big arms) commando pull ups and for push (all on rings) dips, push ups and I have now implemented squads with the weight vest. Keep up the good work! And thank you again!!! Btw first time with the weight vest it felt hard like to much but now it feels perfect by the end I can definitely feel the 5kg sitting though so I have very quickly adapted.
Awesome dude! Yeah it just takes a few sessions. It sounds like you are right on track. That weight vest will serve you well for a long time. They are a lot of fun!
I have some friends at my calisthenics park and there all ( 3 guys) gonna buy a weight vest hahaha. But yeah I believe so to weight vest is a GOOD investment.
@@simon_5020 That's awesome! Keep me updated on how it works out for you.
Great video!
Thanks, Daniel!
For the next Q&A, What do you think about the keto diet?
I think it can be incredibly effective for some people. If it works for you, is sustainable, and is something you enjoy, then it will be WAY more effective than something that is not sustainable and that you don't enjoy.
I would request you to make how to adjust four kettlebell exercises like swings,Turkish getup, clean and jerk,squats with kettlebell with push pull leg in a week 🙏😇
All GREAT exercises, but ones I don't train in my self. However, you can simple sub out exercises based on similar muscle groups, and for whole body exercises, they can replace multiple exercises.
... 6'-3" ... 233 lbs ... 53 Years Old ... midsection fat , chest ... I wanna build Muscles ... Doin' a lot of body weight squats ...
when i was 30 i had quick fatigue.. ie. couldnt run 200 m
I notice you have a squat rack and barbell in your gym but your main focus is body weight squats. Do you ever incorporate back/front squats or deadlifts into your routine? If so, what’s your opinion on, say, doing 3 sets of 70 body weight squats vs doing 3 sets of 15-20 back squats, when both are done close to failure? Obviously the back squats would save time, but what would I be sacrificing?
@@Kboges thanks for the reply. I plan to incorporate both once the gyms open around here. I have found I can get a good pump with high rep BW squats as well, which is something I’ve never trained before. Keep up the good content!
@@nathanregier7403 Sounds good! Let me know how the weights work out for you!
Thanks for the support!
What was the reply?
hey man. care to do a video about ring muscle ups?
It's on the list!
Love your channel man ! What is your take on EMOM for hypertrophy ?
Very informative videos, Kyle. What's your take on myo reps/rest pause?
Thanks!
Probably a good strategy for when you don't have a lot of time and want to get a potent stimulus in. They are going to come with more fatigue though. I typically just stick to straight sets but feel free to experiment with them and let me know how you do.
With such an excellent video I hate to point out your crutchphrase "to be honest with you" which precludes anything said before that, was not fully truthful LOL (Yes I watched till the end and yes I'm a subscriber). Problem with eliminating using "to be honest with you" there is no good substitute from this century, "if I may be frank" sounds ridiculous!
Hahaha! Noted, Brian! Thanks for the tip 😄
how should i go about using your approach?
i understand u said pick a push pull and leg exercises so for example i pick
pushups- max 10 reps
rows- max 30
squats max 40
how would i go about doing these sets? throuout the day or within 30 mins or so? also how to incorporate other exercises like pull ups if im too weak to do them?
really appreciate your simple approach channel and your physique is awesome bro
Thanks dude! I appreciate the kind words!
You can definitely do these throughout the day OR in one session. Either works. Just accumulate your target number of sets, stay a few reps shy of failure, and you will be good. For you, that might mean sets of 6-8 on the push up, allowing your reps to creep up over time as you get stronger, and sets of 25-30 on the rows. Squats, I would just set a daily volume target of like 100 reps, and get them in as few sets as you can.
For pull ups, you can focus on getting leaner and more muscular with your rows (make sure you are doing these properly to get the most out of them), and over time, your ability you do pull ups will improve. When you see your body changing, start playing around with the pull up a few times per week and see where your strength is at. If you are close, you can do some dedicated practice with them, and if you already can do them, well then you can start to integrate them into your routine.
@@Kboges my fitnest Level is similar to @M Husain . I understand that i do sets of 6-8 pushups, 25-30 rows. But how many sets i have to do per day? 3 or4? Thats what i dont get. For the Squats i do 3reps of 40 sets over the day. Is it (for the sets) the same for pushup and rows? Thank you :)
@@dutl368 Ah yeah so there isn't one work out for everyone. So it depends on your current experience level, your goals, your overall weekly volume, what you can recover from, your preferences etc.
What you do each training day depends on your weekly volume target, and your weekly volume target depends on your training status, and what you can recover from. If you are aiming for 10 sets per major muscle group per week, then you could do 2 sets a day for each exercise for 5 days per week. Or you could train twice per week for 5 sets on each training day. It's personal preference.
Are dips superior to push ups because you are carrying your entire body weight? Or does both exercises provide different values/purpose?
Good question!!! So the load is higher in the dips for sure AND they are more convenient to load, but there are other criteria we need to think about when looking at exercises. For example, push ups have more variations available so they can be easily manipulated to target different muscles. They are better tolerated on average and require no special equipment, making them more accessible for more people. They are also more scalable. I like dips a lot, and I think they are a really powerful exercise for people who have shoulders that tolerate them, but I emphasize push ups more in my own training. Both are great exercises though!
@@Kboges Thank you for the response kind sir! So in this case, is it better to include only one of them in a workout session, and not mix the both them together?
How would you recommend integrating a high-frequency bodyweight routine alongside a full week of sports (soccer) training? Would it be possible, or would you need to focus on one or the other?
Yes, it's totally possible. Think about frequency as a matter of volume distribution, so the questions is really how much total weekly training volume can you recover while concurrently training for your sport. Depending on the season, this could be quite high or quite low. High frequency is an approach that let's you do "a little bit every day" so that you never drive yourself into the ground with a single workout.
What is your opinion on burpees? Great info. Saludos desde Guatemala
I really like your approach to fitness. What are your thoughts on jump rope? I'm thinking of using it for those days not doing any push,pull or squat. To get the heart healthy.Really enjoy watching your video.
Thanks Albert. I'm a huge fan of jump rope. The application you suggest is perfect.
hi its me again if you remember i commented on one of your other vids about how i couldnt reach failure on squats if you dont remember its ok the question is not relevant to the other question so anyway i found a way to get close to failure on the squats and other movements which is i just do the movement for regular reps then when it starts to burn i start holding an isometric in the toughest point in the movement to keep constant tension for a bit and get more blood into the muscle because the problem when i couldnt get close to failure on squats was at the full rom of the squat i would let the muscles rest and some metabolites would clear out so that was the problem so my question is that is doing isometrics fine like will it have any down sides
Yeah this can work. Iso's in this fashion are pretty cool. They aren't as potent for hypertrophy, but they are amazing for conditioning your legs. I really like horse stance for this reason. I spent months just focusing on that, and in terms of turning my legs into machines, I'm not sure anything I've done has matched that. But, if you want to just use the squat, you have a few more options... you can try sissy squats for quads, or you can try deep BW squats or deep knee bends (aka hindu squats) with no lockout- constant tension style, with a controlled eccentric and no bounce out of the bottom. Most people can reach failure with these methods. However, it does come with a trade-off... I usually don't feel as good of glute activation with these. Full ROM with a strong positive lockout feels like it hits the glutes pretty good, while constant tension definitely feels quad focused. The other option is occlusion training (aka blood flow restriction). I don't have any personal experience with this, but I hear it is highly effective with BW squats.
What would you recommend for someone who has some imbalances that are probably from posture issues (bigger muscles in the left upper body and right lower body, some visible crooked movements)? Unilateral exercises? Stretches?
Thank you again for this awesome channel. I’m curious if you any opinions on flat feet and squats? I have flat feet and it does feel somewhat awkward in my knees but I still do them because I feel squats are the best exercises out there to do. My question is do you think I should switch up the exercise or stick to squats? Thank you
Good question! You can play around with different foot and knee angles, stance widths, and even consider elevating your heels. I would just experiment with a bunch of different squat styles until you find one that feels natural for you.
@@Kboges thank you, I will definitely do this.
@@shabaddeepsingh6577 Excellent. Let me know how it goes!
Look into exercises for rebuilding the foot arch. This is possible, I've greatly improved the arches on my feet over weeks, months and years with regular specific exercise and postural alignment.
Another great video!
You have a video where you do a set of squats for 525 reps. Given that, how do you get enough intensity from your normal daily training to grow your legs? Do you have to do a pretty massive volume or do you use things like hill sprints and pistols (maybe 2-3x weekly) instead and use daily squats as a general conditioning?
Also how structured is your training? Do you use periodization to program heavier blocks or do you just base each session on how your feeling and recovering?
Cheers!
These are some insightful questions!
For legs... My usual squat volume has been between 150-300 reps. I will do these differently depending on my training cycle. Some times they are full ROM paused squats with a purposeful hip drive at terminal hip extension (I find this awesome for glutes), and other times it's constant tension for quads. I approach these differently than super high rep sets, where I settle in, pace myself, and go for a slow grind approach to get the total volume in. So my daily sets are a bit more "muscle" targeted, and my high volume sets are more about total volume. Both approaches are awesome for general conditioning and work capacity. As for my other leg training, it's daily running, hill sprints, bike sprints (occasionally), sissy squats, hanging leg curls, bridges, walking lunges, pistols, deep step ups, and tai chi. I will do a leg "strength" exercise 1-3x per week, sprints ideally once per week, and Tai Chi nearly daily (done with a low stance it is a quad destroyer), so my legs get a lot of training volume, most of it at lower intensities, but enough of it at higher intensities.
As for structuring training, it's a blend. Ultimately everything is auto-regulated at this point, but I will mix my training up from time to time. I have thought about programming a cycle for myself, but I have done that for clients for the last decade, and I enjoy the freedom for myself, and at this point, I have enough programming experience to where my autoregulation works in accordance with good programming principles. For example, I might want to focus on weight vest workouts, so I will have a few months where I do weight vest workouts 3x per week, then I might shift to prioritizing paused reps or speed reps for a month or two, and during that time, I might do a weight vest workout only once every 7-10 days. Standard sets and reps of basics are pretty much always my bread and butter, and make up the vast majority of my training volume, then I will change the focus to other things I want to develop, or just feel like doing and include them in the mex. Sometimes, I will start my session with the thing I want to develop, like a weighted chin, then finish with higher reps, and I might do this for1-3 months straight. Essentially, I guess you could say I use auto regulated, daily undulating training sessions, inside of a periodized mesocycle that is selected based on my current interests. I don't plan it out, it's just how it naturally unfolds.
@@Kboges Thanks for the detailed reply. That's all really helpful. Just one follow up question, hope you don't mind. As someone with chicken legs this is a topic that is important to me haha. I'm just trying to make sure I can get my leg training right with calisthenics cos it's not easy and doesn't get talked about a lot.
When doing things like sissy squats, reverse nordics, hanging leg curls etc do you use these as accessories a few times a week on top of your normal squat volume? Or do they replace squats on days you want to do something lighter (like using rows instead of chin ups to help recovery)?
@@atdyeam1605 My pleasure!
You can do either, it just depends on your overall training volume, your work capacity, and how you like to program. You can alternate intensities daily if you like or you can do the heavier leg movements before or after your squats. For me, it just depends on how I'm feeling. If I'm tired or short on time, I might only do some sissy squats a bridges or leg curls, but if I'm feeling good, I will do them all, and use the sissy squats or leg curls as assistance. Either way will work.
@@Kboges awesome cheers!
Great 👍 video? Should you train shoulders directly or would push-ups and dips take care of that?
Thank you!
It really depends. Dips and push ups are really great for anterior deltoid, and I'm not convinced most people need anything extra for these muscles. Some people have genetics such that they get very aesthetic shoulders just from these. If that is not you, or you just want more general shoulder hypertrophy, I think some lateral raises are probably in order. The lateral head doesn't get trained too intensely during most compounds, since it functions more as a stabilizer, and development of the lateral head does a TON for shoulder aesthetics. Even overhead work, like HSPU and pike push ups, will not grow this muscle as efficiently as the lateral raise. But again, genetics play a big part in this.
@@Kboges thank you 🙏 for the response. Keep up the great 👍 content.
@@CarlosCastro-oj4xd My pleasure Carlos. Will do! Thanks for the support!
@@CarlosCastro-oj4xd My pleasure! Thank you!
Hey Kyle! Great channel and content. I have the motivation to work out daily and enough strength to do 10 consecutive pull-ups, but my wrists and forearm tendons always give me trouble. I’ve tried GTG, I’ve tried Push-Pull-legs, I’ve tried daily training. Regardless, shit gets tight, what do I do?
Have you used rings for your pulling and parallettes for your pushing?
No to the rings, occasionally I’ve used paralettes. I’m assuming
Do both?
Captains of Crush
What are your thoughts on the need for hamstring and calf exercises for balance in functional strength and aesthetics? What exercises would you recommend? I love KB swings BTW as a finisher. Thanks so much for your great content--so glad I found your channel.
My pleasure! I'm happy you are enjoying the content!
I think it's going to be individual. Some people naturally have a very strong posterior chain and develop these muscles very easily. others will benefit from more work on them. There is research showing that weak hamstrings can increase risk of non-contact ACL injuries, so if you are an athlete, it is a good idea to strengthen the heck out of your hamstrings AND quads to build resilience in the knee. For hamstring training, I like straight and bent knee feet elevated bridge variations. I find these get pretty incredible hamstring activation. Also, hanging leg curls, KB swings, and sprints are great. A lot of coaches like Nordics too. I prefer higher rep exercises, but there is good research supporting their efficacy.
When it comes to rest between sets: I have been testing an idea to do 10-15 different exercises during the day. However, I do them every now and then for example 20 push-ups, 30 sit-ups... then go back to work and do another similar set. Is this effective or not?
how long protein synthesis takes for natural lifters?
For absolute beginners, around 48 hours but up to 72 in some cases. For more advanced athletes, less than 24.
Can you make a video to discuss about muscles weakness/strength and its relation with tightness/looseness? Which corresponds to what?
I(male) may be have some tightness in the puborectalis muscle I think. When I did glute bridges that became worse. But when I do core work like flutter kicks, it becomes better. Why? My core is weak I know that. Soft and squishy and can't consciously engage my core. Can you suggest some exercise for it? BTW deep squats feel so relieving. I am confused.
This is a good question and honestly not a topic that I have spent much time investigating and researching. As I've gotten a little older, I've become a little less concerned with mechanisms and more interested in the applied side of exercise science. Something like tightness/looseness/weakness can have so many different causes that it can be really hard to understand the origin. But I'm not sure you need to know the "why" in most cases, if you know how to improve ROM and strengthen something.
For core... Planks, hanging leg raises, hollow holds, and even crunches are useful. It just takes time to develop the core strength. Remember, most of the time people mistake undeveloped core with just having some extra body fat over their abs. As you lean down, abs become more visible.
@@Kboges Ok. I also feel it is my extremely weak core that has put everything out of order in my lower body.
@@debanjansengupta6606 Start training it with your basic movements as well as dedicated core work. It shouldn't take long to strengthen.
What do you think about cluster sets? Are they good for hypertrophy? And could they be combined with GtG to maximize strenght gain?
From my understanding of the research, cluster sets aren't any more potent than a traditional straight set. It appears that in a volume equated scenario, a straight set is just as effective as the other advanced techniques, but has the advantage of being simpler. But, that doesn't mean things like cluster sets or drop sets don't have a place or can't be MORE effective in some scenarios, just that they probably aren't necessary in most cases.
Hmmm... never thought about combining cluster sets with GTG. What did you have in mind?
@@Kboges A while ago I did GTG for pull ups, and I wondered after I ended my GTG if it would be more efficient to do cluster sets with more repetitions in each GTG set. For example: instead of doing 5 pull ups, I would do 9 pull ups but resting 20 seconds between each rep. That way I can get a higher number of pull ups without accumulating fatigue.
@@Apolo044 Hmmm..... you could try it but my guess is they will work better separately. Give it a shot and let me know how it works.
@@Kboges Ok, next time I need to do GTG I'll try it and inform you of the result (if I remember).
For the next q&a: recently another RUclipsr uploaded a video explaining their take on the biomechanics of various isometric strength skills in calisthenics. His point was that for some people, depending on their proportions are unable to do certain movements like levers or planches. Regardless of their physical condition, ie being at the optimal weight to strength ratio, a person with very long arms or legs wouldnt be able to hold a certain move due to an unfortunate would be center of mass. What's your take on this?
I recently did my squats in front of a mirror and found my back was way more rounded than I would have hoped - a pretty severe curve all the way from bottom to top. Kind of bummed me out, because a year ago I couldn't even get into a squat and I thought I'd overcome that but now I feel I still have a long way to go to even to do a single one properly.
Might be impossible to get into here, especially as I imagine it can be pretty individual-specific, but any thoughts you have on the issue would be much appreciated.
Hey Tim, don't worry. A little rounding is OK. Some people have a hip structure that prevents a deep squat without some rounding, so it can depend on how you are built. In general though, if you are trying to improve your mobility, spending time in the squat is one of the best things you can do. I would make sure you squat multiple times per day and hang out in the bottom position for a while. Also, holding a kettlebell or weight in front can help you improve ankle mobility and get your chest up. Sometimes it's nice to sit in the bottom of the squat and hold a light weight (like 25 lbs is good) and use that weight to leverage the tight areas of the squat and allow everything to open up. Do this while keeping your chest up, and it can be a great mobility exercise. Keep in mind, it takes time. Don't be discouraged, the process is the fun part! Just stay at it and it will improve. Consistency is the key. Make it a part of your lifestyle and your body will adapt. It's inevitable.
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Hey Kyle I've been getting tendonitis lately . For the past year I've been doing a push pull split with a lot of that time focusing on 1 arm pull ups, 1 arm push ups and handstand push ups on bars , do you think I would be better off training with lighter variations for much higher reps ? Also would you say higher reps are easier on joints and tendons ? Thanks bro 👍🏻
Great question. I would treat these as skills. Make the majority of your training around basics. These will help condition your connective tissue and add to muscularity, then add in some low volume skill practice and this should help alleviate some strain on your joints.
Is it possible to rest too long between sets?
I don't think so. If you rested all day, you would just be doing a single set per day, and that actually works pretty well.
Nice video kyle...
I have tried daily full body workouts but i feel that they give me a lot of fatigue and i cannot recover properly. So recently i have been trying out upper lower split for the whole week, hitting each movement chain thrice a week. taking sundays off. What are your thoughts about it? Plz give me some tips as well. Also please tell me should i still use variations of different exercises? What if im trying to get better at a certain exercise such as pull ups and gymnastic ring dips.... much appreciated sir. God bless you and your family...
Upper lower split is great! If you are not recovering from full body, the answer is either too much weekly volume, or too much training too close to failure. For example, a single set of push ups, pull ups, each taken 4 sets aways from technical failure can easily be done daily by most people without recovery issues. So moderating your "dose" with HFT is the key to recovering.
I like upper/lower splits! I think they can work incredibly well. Just make sure your weekly volume (# of hard sets) is at a level that allows for good stimulation and good recovery.
You can definitely keep a good amount of variation in there. If there is a variation you specifically want to get better at, or use to target certain muscles, just include it more frequently, or limit your overall variety. Don't be afraid to experiment. As long as you are utilizing good principles, you will be fine.
Let me know if you have any more questions!
@@Kboges thanks for the reply... i think upper lower split is good for me as because i want to concentrate on lower body more. Doing 3 compound exercises in the same workout is kind of hard on my nervous system.
So if i include one exercise per movement pattern, keep doing that until i get better at it and then include variations after that would that be ok?
Also how many hard sets would you recommend per movement in upper lower split if i do just 1 exercise per movement......
@@TheBrownBaldDoctor Yes! I think your set up is very good. I would shoot for maybe 12 sets per movement peer week. See how that feels. If you need more recovery, knock it down a bit. If it feels good, hold it there a couple of weeks then try adding a set and repeat the process.
@@Kboges Ok one last Question, what if i only do 9 sets per movement per week and focus more on going closer to failure?, the thing is that i have minimum time for workout as i am a medical student. so i rely more on intensity than on volume... as more volume means more time and time is something i dont have much of.... Do you think that low volume but intense workouts reap same benefits as medium intensity high volume workouts? (sorry for asking so many questions, i only get to talk to you once a month so i write down my questions until you upload a new video... thx)
Fantastic as usual. You mentioned that 3-4 reps is too low and to instead perform movements where one can perform higher reps. What do you consider optimal starting rep ranges for beginners? For example: I can perform 8 solid horizontal rows. Am I better-off focusing on higher reps (say, 12+) of easier variations (bent-leg rows, incline rows) while starting out? Thanks so much for everything you do!
It's my pleasure! Thanks for the support.
This is a good question. I think of it kind of like an inverted "U". You don't want your reps too low or too high when you are starting out. For you, you are right on the cusp in terms of your current strength. How to attack this depends on your overall fitness. If you are relatively lean and reasonably fit, I might just have you do multiple sets of 6 on the row, because in this case, your max would be up in the double digits within a week or 2. My general preference is for higher reps, but if you are a relatively lean individual with good health and basic fitness, you could make some quick gains that would allow you to train the row at a higher rep range in a very short period of time. If you were more deconditioned and had a bit longer fitness journey ahead of you, then higher reps would be a better option. You could spend a little more time there, let your body recomp a little, then move back to the horizontal row for volume work.
If your max was 6, I would definitely have you do a lighter variation, especially with the row, which has a terrible strength curve and doesn't really work well with "heavier" loading.
@@KbogesI have been training (full-body calisthenics, running, plus daily walking and biking) for the last 18 months, but have a lot of body fat to lose still. (5' 10", 203lbs) I'll stick to higher reps of easier variations while I focus on my diet, then!
I really can't thank you enough for what you do. I've learned a lot from Convict Conditioning, Overcoming Gravity, and r/bodyweightfitness, but as a time-pressed, overweight, middle-aged person who just wants to work hard and get stronger, finding your channel is the first time I've felt there's a sustainable path for me.
@@matthewjbarnhart2068 Hey it's no problem! It sounds like you are on the right path. It's just a matter of putting in the time and staying consistent. Let me know if you have any questions. I'm happy to help.
@@Kboges Amazing, thank you!
@@matthewjbarnhart2068 No problem!
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Question: I can only do max i think 4 Pike push up would you recommend to just 3/4 Sets of 4 pikes to build up strenght and is it enough to build strenght in the shoulder? Or would say do something else? I dont know a easier varriant for pikes😅
I would probably just spend more time on decline push ups. Get stronger with that and you can elevate your feet quite high and build some good shoulders strength that way.
@@Kboges Okay! Thanks👌🙏
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Kettlebells always made me cringe and are just overpriced, convoluted dumbbells. The whole momentum and swinging movements are silly.
HAHA! I feel you. They are crazy expensive for what you get.
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