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Q&A #2 Periodization, Volume, Injuries, Variety, and more!
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- Опубликовано: 5 авг 2024
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Visit Kboges.com for free training templates, consultations and more training information.
00:02 Intro and New Site! Check It out
00:28 Rings Vs Bar
00:37 10x10 vs 4x25
01:25 Triceps Tendonitis
02:06 Accessory Work
02:37 Rest Days
03:58 How Many Weekly Sets I Do
04:10 Why I Stopped Lifting Weights
04:39 Periodization
06:12 How Much Is Enough, How Much Is Too Much
07:41 Rear Delts
09:00 PPL, How Much Volume, And Diminishing Returns
10:05 Warm Ups For Quick Workouts
10:48 How Much Variety
11:57 Gripping The Bar
12:08 The Weight Vest I Use
12:15 Grip Width For Variety
12:40 The Rep Ranges I Typically Train
12:50 Pull Ups For Biceps
This channel is a gold mine. Straight and to the point without any stupid fake intros with dumb music playing in the background. Thank you!
Thank you, JSF!
For real....gg
Yep, lesson learned if You ever make a YT channel for whatever reason
That's what's got me hooked, no b/s
I can't tell you how much I appreciate your "straight to the point" approach to delivering solid information and advice. It took me years and multiple injuries to figure out the principles you present here. I truly look forward to new videos from you, and I wish you the best of luck with the new website.
Wow thank you Ryan. I appreciate the great feedback and the kind words!
I feel like i should be paying this man for all this information
Great content man!! I've following your channel for quite some time and I must say this- you are an absolute treasure trove of knowledge!!
I feel lucky to have discovered your channel. This is gold! You deserve more views
Ive been consuming alot of fitness content, but your content is the best! I hope you'll always keep this channel alive!
That is a huge compliment! I really appreciate it. Don't hesitate to reach out if you have questions.
Good luck on the website! I’ve learned a lot from your videos. Much success to you!
Thank you!
Thanks, great information as always! Good luck with the website, I’ll check it out
Thank you, Darren.
Yoo k boges love the content man. You’re one of the realist out there. Please keep posting more content 💪🏽. Love from Trinidad and Tobago 🇹🇹❤️
Thanks so much dude! I appreciate it!
Great content.. watched every one of videos more than 2x already... among the best stuff on RUclips. Keep it up!!
Jim, that is super kind, brother! Thank you!
Wow, this and Old School Calisthenics are my favorite channels. Real advice and real ways to be healthy. Not trying to sell you bullshyt.
Thank you! That means a lot. Thats exactly my goal with the channel; cut through the nonsense that exists in fitness, and give people practical and scientifically based advice that they can use to take their health and fitness into their own hands!
Thanks for the support! Much appreciated.
@@Kboges anytime Boss, please don’t ever stop making great content.
@@shabaddeepsingh6577 Wont't ever stop, brother. It's my mission!
Nice explanation... congratulations on your new website Kyle... Best of luck!
As always, thanks for the support, BAR!
Loving this channel. Another great video. This guy just doesn't try to sell anything ridiculous. Some people are put off calisthenics as many RUclips influencers in this area are really more interested in trying to look super cool by emphasizing the very difficult exercises that are hard to achieve even for fit strong people if their anatomy and anthropometrics are not ideal for those exercises. Things like planche holds and pistol squats are not going to be for everyone. Sure it is good to push to find your limits, but don't get injured or upset if you can't achieve everything. Good basics done the right way with the right programming will get you strong, fit and metabolically healthy. Continual steady improvement with consistent training is the way to go for a long life of strength and mobility. Good to see that K Boges has a growing number of subscribers, he actually deserves way more. Most people will get fitter and healthier following this content than by trying and just not sticking to some of the crazier stuff out there. So much better than a lot of the content out there. I wish him continued growth and good luck.
Very nice! Funnily enough, I am at the same point right now. Coming off of barbell training, returning to calisthenics and finding the fun in it again.
Aging past the age to continue CrossFit workouts, I find your advice sound and appropriate, in many ways. Full range of motion and an intentional approach to the basics! Your low key approach and explanations are golden.
Thank you, Steven! Much appreciated.
I'm so grateful to have discovered your channel. Not many in here swear by and practice high volume calisthenics.
Thank you! I'm happy the content speaks to you. I really appreciate the feedback. If you ever have any questions, don't hesitate to reach out. Thank you for the support!
I had golfers elbow for like three years. It only went away after I started climbing. I watch the video bye A Scottish climber Dave Macleod make or break. He’s got a 40 minute video about golfers elbow. It’s well worth a watch. The key thing is rehab. Rehab the shit out of it. It worked for him and it works for me and many people in the comment section. I was so scared of the pain from over rehabbing but I always backed off. It was only when I started rehabing it more it actually got better.
Excellent information. Thank you!
Thank you, Stephen. Much appreciated.
props to the chat for asking every single question I had
very good information!
I loge this video setup
Demonstration
All the points he mentioned is a real deal 👏
Damn your channel has really blown up in just the past few months. Glad! Tad bit sad tho, because you’re like my Red Pill to some of my colleagues. Hahaha I plan on taking up your program some time after my birthday.
I’m hoping to really find that program I’ve been searching for and you’ve really opened me up to a simpler way of athletics.
Thanks again!
Love your advices...I have adopted it ...slow progress but definitely positive. Push ups and pull us...best tip for over overall upper body workout. Squats takes care of the rest. Cheers
Good to hear, Andy! It's all about slow and steady progress. Build the foundation!
Love your q&a's!
I should probably do some more!
Thank you Kyle 🙏
My pleasure, Stanley!
More truth here in 13 minutes than I can find on ALL of RUclips. Thank you so much!!!!
I've stumbled across your channel from an old reddit thread. The information is fantastic. Hopefully you will get some more subs soon, the world needs more BW training at the moment so it's the perfect time to grow.
Hey Marcus! Thanks for the positive feedback. I hope the channel grows to. It has been fun helping so many people out. If you ever have any questions, feel free to reach out!
@@Kboges thanks a lot. I've been thinking more and more about this style of training. I'm having a baby in two weeks and I'm going to need to adapt to the lack of sleep and less time. I'm currently on an traditional upper lower split. But I've been been thinking with the baby if I'm not sleeping then instead of training 4 times a week for an hour, why not do 5 or 6 times for 30mins or so. That way I can take a more regulated approach and if I'm feeling good then push harder, if not then I can back off. This way of doing things seems like a good option, do you have experience with training through having kids?
@@marcusuni1969 Hey Marcus, Congratulations! Yeah I have a 7 month old, and the lack of sleep is REAL. Really, it comes down to exactly what you said... for me, keeping my workouts a bit shorter, a bit easier, and then pushing it hard when I get some sleep has been key to keeping it together (as best I can). Even a single set is appropriate during this time. Yesterday I was operating on very very little sleep, so it was some submaximal rows, pike push ups, and lunges- took me 20 minutes but it was perfect for my level of fatigue. This morning, I am feeling pretty good so I might push it harder today, and this is a good representation of how things go day by day. That being said, PPL, and upper/lower, are both great splits and can fit into this period of your life quite easily. Just abbreviate the volume and number of exercises per session and you are good to go.
Good luck and let me know when your child is born! It is truly an amazing process.
@@Kboges is it as bad as everyone says it is sleep wise haha? Yeh I think that's the way to go otherwise you only have two days respectively for each half of the body. And if you're tired it's just not going to happen.
Really appreciate the reply and words of congratulations.
@@marcusuni1969 hahah dude it's bad! I'm up at 330-4 AM every morning with a few wake-ups in the night. It's challenging no doubt, but it's a challenge that you will be grateful to take. It's a really weird process- it's like some switches get flipped in your DNA and you rise to the occasion- we are way more resilient than we think, plus when you see that baby you won't worry about how exhausted you are hahaha! It's an adjustment for sure, but take it a day at a time and you will be totally good.
Could the next couple of your videos be on food please. What to eat, losing weight steadily etc?
Hey Stanley, I actually recorded one on diet a week or so ago and backed out, lol. Nutrition is a can of worms... I tend to only talk about it with clients, and even then I try to be fairly general. Feel free to shoot me an email and I'm happy to discuss.
Just wanted to say that for me I get a great contraction of biceps, and forearms get pumped too while doing thumb over the bar.
how do you feel about band pull a parts and or face pulls for should stability and rear delt development? lately i've been having some rear shoulder pain while doing dips and i'm wondering if it's a good idea to use the methods i first mentioned? great stuff as always kyle, thank you.
Great content! Can you go over what you feel the minimum effective dose of exercise is to maintain or even build muscle? I’m super busy with work and studying so would love to get your insight into how little time I can give to working out while still getting good aesthetic results.
To be honest... I think doing a single hard set (like 1 rep shy of failure) per muscle group per day is sufficient. That would give you 7 hard sets per week, and plenty of people have made gains on 7 hard sets per week. 2 sets per muscle per day is also incredibly time efficient and I think plenty productive. You can split this up over the course of a day too, 1 hard set for each muscle group in the AM, and another in the PM.
If you are doing a simple one movement per day routine, I would recommend 3-5 sets per movement since the frequency will be lower and you will need to make up the lower volume.
If you are going with a low volume program, you want to make sure the effort is high and technique is perfect, and you will make gains. Progress will most likely be much slower, but you can definitely make progress doing this. I trained with 9 sets per muscle group per week for a long time, with essentially no variation in exercise selection, and ran that up to a set of 30 pull ups. It worked, and required a total weekly time investment of like 1 hour tops. Very efficient.
This is a great topic and I think I am going to make a video on this. It can make a lot of sense to cycle periods of higher volume and lower volume too- this is something I frequently do for myself and with clients.
Awesome thanks for the insight!
@@jacobmoistner993 My Pleasure!
could you do a video on core workouts?
First of all, thank you so much for your videos. After approx 3 years of calisthenics following different complex programs, this is like a breath of fresh air :)
One question. I've be always doing 2-3 min. rest between sets, but recently found that if I stretch rest to 5-7 min I can add 3-4+ reps across 3 sets. Any disadvantage of doing "long" (relative to all the info out there) rests between sets? (I'm 45, goal - aesthetics/hypertrophy)
Ty!
Only disadvantage is that it takes more time to complete the workout. Other than that it helps you add more quality reps in each set so its only positives
Amazing content. Say you are doing 20 challenging sets of pull ups per week for back. Would you program chin ups for biceps separately as additional sets to the 20 sets of pull ups, or would you just incorporate the chin ups into the 20 sets you're already doing (example 10 sets of pull ups + 10 sets of chin ups, as both exercises work the back and biceps, or keep doing 20 sets of pull ups and add additional sets of chin ups for more biceps growth)?
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Can you make sure these videos get archived somewhere else just in case the channel goes away? This information is gold.
Dude that is a good idea. What is the best way to do that? If you have any tips, please email me. I would really appreciate that.
@@Kboges some people use a second unlisted RUclips channel + patreon / discord for links to the unlisted videos. Patreon has its own video hosting service.
Thank you for all of these very informative videos you put out there, really appreciate the work you put in! I’m wondering what your take is on progressive overload, which seems to be the one thing everybody agrees on, despite vastly different training styles. I look through all of your videos (I think) and don’t really know what your standpoint is. Do you keep track of reps/progressions and try to go further over time? I always wondered how one should keep progressing all the time, as there should be a point where you can do incredible amounts of reps and I always found myself in some kind of plateau in one exercise after some time, at which point I change the exercise and keep on having hypertrophy gains... I’m training for approx 10 years now. Cheers, Jay
Hey Jay! Thanks for the kind words!
This is such a great question...
I look at progressive overload as the byproduct of good training. I like to coach people to think of "doing more" or "getting stronger" not as something to be forced, but something that is facilitated by training hard and smart for a long time. I like this psychology especially with calisthenics because so many people are eager to get to the next level, and they often short-change the training process that is responsible for getting them there. I consult with a lot of people, and one of the most common issues I see is people working on things they are clearly not prepared for, and when I ask them it's always "progressive overload". I usually have to advise them to go back several steps, get their foundation right, and take the progress as it comes, and not force it.
For clients, I will program progressions into their work at a rate that I know they can sustain. I like to be conservative with progression and treat training as a practice that is sustainable long term. Most people keep a rate of progression that is not sustainable past a few months. Think about this... if you are 25 years old and have a max weighted chin of 50lbs, adding just 1lb a month for the next 10 years would give you a 170lb chin at 35 years old. Most people will never even approach that level of strength. Instead, they will push too hard too early, make progress, plateau, fall off, get injured, recover, push hard, make progress, plateau etc. I did this pretty much all through my 20's, and I see it very very common today.
So if you plan on training your whole life, take the progress when it comes. It's fast at first, then it slows down, but that's ok. If at a point in your training career you want to "put and edge on the sword" so to speak, and peak your strength for fun or for an event, you can run a training cycle to do that specifically. I'm just not convinced pushing for it all the time is a great idea. If it's your sport (like powerlifting, weightlifting, or gymnastics) then that is a different story, but you just need to be prepared for the injury risks that come with doing this.
Great Q&A session! One question: what do you think of during a total 3 sets per exercise but splitting it up in 3 seperate sessions throughout the day? Like 1 session in the morning (1 set each of pull, push, legs) and one session at noon and 1 session in the evening?
Interesting question if you earn same amount of progress... I think the more you destroy your muscles, the more you can profit from this afterwards, if you give your muscles like 6 hours rest until next set, maybe you don't push yourself far enough? But that's only my thoughts
Thanks for answering my question. You mentioned a method with extreme variation called the "congia" method. How do you spell that?
It's called the "conjugate" method and if made famous by the powerlifters at Westside Barbell.
thanks for the infos , please guys any answer to a problem that annoy me , my right shoulder i get it injured 2 or 1.5 years ago in a barbell chest press , and from that time i feel like my shoulder is unstable and he give me pain at least 1 or 2 times per day , any solution pleaase ?
You actually talk very similarly to the author of book convict conditioning, I read it and didn't believe what was written in the book ( 1 hard set is enough to get you going, recovery determines volume etc ) . But since you're saying the same I believe it's true.
Thanks for the compliment!
What do think about Nordic hamstring curls? For bulletproofing your hamstrings and knees, do you think they’re necessary? Or do you think bridges and or deadlifts would be enough? I was watching kneesovertoes guy’s channel and it was one of the recommended exercises.
I don't think they are necessary, but they are definitely a powerful exercise for building hamstring strength, and getting strong hamstrings is a good strategy for preventing non-contact knee injuries. Overall I think it is a really useful exercise. I don't practice it personally, but I think you can build some pretty good hamstring strength with bridge variations, especially when the feet are elevated. I also really like hanging leg curls to train the hamstrings in the knee flexion function. Deadlifts are good too.
@@Kboges ok thanks for the response. I don’t think I’ve heard of hanging leg curls. But until recently, I hadn’t heard of Nordic curls either.
When doing the PPL what do you think would be better
1. One pull, one push and one squat variation so that you would do the same variation twice a week
Or
2. Having two variation of pull/push/squat and therefore doing the same variation only once a week?
Both work very well. I would say if you are starting out, stick to a single variation. As you become a bit more advanced, have 2 (or even more) variations. You can cycle these too. So do 1 variation for 12 weeks and see how it goes, and if you sort of go stale, cycle in some more variety. This is a great way to train long term.
Hi. Great content. I hope you can answer my question.
Is this type of training enough for building strenght and body recomposition with proper diet?
Every day full body training:
3 sets of every PPL exercise (every set 2-3 reps before failure). So that would be 9 sets every day.
So you mean 3 sets of push, 3 sets of pull, 3 sets of legs, 7x per week? If so yes that is a totally solid workout.
@@Kboges A little bit late with answer, revisiting the theory right now. Thanks for the answer above.
how good are pull ups and chin ups in building rear dealts in comparison to side lateral raises?
I also want to know. I hate lateral raises lol!
Do you keep a workout journal? If so can you give examples. Thank you for making these videos.
I do. It is simple. I just write down my exercise and reps per set. I list my cardio time/modality as well as my bodyweight. It's nice to revisit years later. I definitely recommend doing this.
Enjoying your video
Can you make a video about your weakly workout routine?
And your daily diet.
Thanks you!
Yeah I might go into more detail on these in a future video. My weekly workout is simple. A push/pull/leg movement daily. Usually for 2-4 sets, and I take easy days when I need them. Diet is simple, too! Real food, sufficient protein, and intermittent fasting!
@@Kboges and you abs workout routine
Ok … so this may be a very stupid question … but what’s considered “a set”? Is it 10 push ups if that’s the max I can do in one try, or 3 sets of 10 push ups bc that’s the max I can do X3?
When I feel shaky and jelly like I leave the outdoor gym... Probably overkill!?
I didn't the answer to 10x10 vs 4x25.
He what counts is number of hard sets, and assuming that in both of these cases, the set is hard... assuming you are near failure, then 10x10 has more hard sets. Howecome then, is more 4x25 more potent for building muscle?
A few things... assuming a few reps shy of failure in each scenario, the reps become less for muscle building, assuming you can repeat the same performance set to set.
I'm not sure that is is universally agreed upon that 10 sets is inferior to 4, but my position would be that 10 sets is likely at or past the point of a "saturation effect" for most people, meaning it's probably not noticeably more potent than something like 6 sets. The future accumulation would certainly be much higher, and depending on the program, that could carry over and negatively affect subsequent workouts.
I don't recommend thinking in 10x10 vs 4x25 terms... there are too many moving parts here and a lack of context to give any definitive recommendation. Think in terms of "number of hard sets" you need to accumulate each week. Work with exercises and re ranges that you enjoy, tolerate well, and allow you to be consistent.
How about one set of everything as many as you can everyday ?
That can work for some people, but I think most people will have better results long terms from staying a few reps off failure and getting in some more practice if they can. I think, in many contexts, failure is needlessly fatiguing. It can serve as a good insurance policy, but it definitely isn’t necessary.
Do you consider chin ups and pull ups as the same movement? So 5 sets of chin ups and then 5 sets of pullups afterwards is too much pull work? :) thanks
Yeah, I would count that as 10 pulling sets. If these are hard sets, that's a dose that I think is well into the range of diminishing returns for a single session.
@@Kboges Thanks a lot, my elbow agrees a lot with you :D I'll cut it down to just 5 sets, 4 times a week.
You sound like Sam Harris, but you’re jacked
Lol. Quite a compliment!
Hellou bro nice video like 👍👍👍🤝🙏🏋️♂️🏋️♂️🏋️♂️🏋️♂️
Thank you!
Hey Boges, do you run?
Yes! Usually 2-3 miles a day in my morning zone 2.
Cheers ! Appreciate it ❤️
hey kyle, i have got 2 questions
first one is what do you do about calluses? i have never used training gloves but yesterday i torn one callus and it hurts so bad. do you ever use gloves?
and second question is that ive noticed my general conditioning (for ex. running at a steady tempo for an extended period) is fairly bad. any advices for improving my stamina? hiit cardio or steady state, which one would be better? thanks.
Hmm... for calluses, I don't really have any recommendations. Mine are pretty well developed, and I make sure that when I grip the bar, I don't have a lot of rotation in my hand. You can try gripping further up into your fingers so that the bar doesn't pinch the skin at the top part of your palm.
For conditioning, I like a blend of study state and HIIT with more emphasis on steady state. I think the benefits of slow running (or whatever modality you choose), at roughly 60-70% of your max heart rate is pretty fantastic and it is very easy to recover from, allowing you to do low volume (20-30 min) daily, or near daily. This is slower than most people think and slow enough for most people to feel like it isn't a workout, but it's actually highly productive. I would generally recommend doing this for like 3-4 months, then add 1-2 low volume HIIT sessions per week on top of this, assuming your recovery is good. It twill boost your endurance dramatically.
@@Kboges thank you for the reply man. I will apply these to my training 🙏
@@bars1979 Awesome. Let me know how it goes!
Why just one exercise for PPL a day? Especially for legs… Why not two or three exercises per body part of two hard sets each? For example: if you do push ups for push, you’ll be leaving out shoulders, why not add pike push ups?
With only one exercise for PPL it leaves out certain important exercises, like Bridges, leg raises, handstand push ups, Nordic leg curls, etc.
I actually like the PPL idea as a daily full body workout or upper / lower body split or Push/Mon - Pull/Tues - Leg/Wed, etc.
I also understand overtraining so recovery is also very important.
Please advise.
Laaa e laaha ill lal law ( there's no God but the God) blessing for you
1:20 ? thats not true is it? I would have thought the 10 reps Is the way to go to build strength and muscle. 25 reps to build endurance?
Exceptional information thanks!
Thanks Carissa. Feel free to reach out if you ever have any questions.
Man I bet your wife is happy. ✨🤍✨😎