Literally this video right here, the simplicity of this protocol, 7 minute circuit, time commitment, the idea of physiological hygiene, was what got me to finally get back into training. Used to skip my barbell training because I didn't have an hour to commit, trying to do just 3 sessions a week. Even built the gym at home instead of needing to drive to work. Just writing this out feels ridiculous, but the mind to me is the hardest obstacle. Finally found something that got me to start. 1 hard set is better than 0. How could I not commit to 7 minutes? This was profound for my psychology. Now I do it every day, starting to add sets, and momentum finally building. Starting to feel like I need to do it every day just like a shower, dental hygiene, etc. Thanks so much for this
Boges doesn't just talk, he does what he says, and his physique is an outstanding specimen of what a man's physique should be from years of practice and commitment : proportioned, balanced, lean, ripped, with adequate but not over-the-top musculature. In short, just a hot bod we men can aspire working towards over time. One of the very best coaches here for body weight calisthenics with simple, succinct, consistent videos that are just informative and effective. Thank you Boges for your work and help.
@@Kboges You've earned it, Sir. Thank you for the no-nonsense approach, and keep up your excellent work. I believe most of us who are following you, feel the same way. Cheers with best regards
I'm on day three of high frequency training; Been doing calisthenics for about 18 months, this channel and your philosophies have been an eyeopener to me. Literally the most informative content I have watched!
I love sustainable long term training programs like this - the focus on good form and consistency over time makes this so much more feasible for the average person looking to improve their fitness without burnout
This was the video I needed thank you so much, I've watch almost all of your videos and I love the way you give your information thank you from the bottom of my heart
Just come across this channel and feel that this will be game changing for me. Just to know how simple a calisthenic programme can be without all the unnecessary info overload and complicated movements. Thanks @kboges.
Only 3 years after first watching this I finally understand how it was meant to be executed peoperly. Thank you for changing my life with your work in his channel, Kyle. Take care
Man I friggin love this channel. I cancelled my gym membership a couple months ago after discovering it. Now I'm hoping to one day have an awesome backyard like K boges and build my own pull up bar. :)
I wish I had found this video and your channel 2 years ago when I started working out! I got too carried away with loads of different exercises but not focusing on the basics. As a result I didn't progress much and got injured too
So i started doing this since gyms nearby are closed and since i have quite a bit of experience going to the gym, i thought "yeah i can do 3 rounds everyday and add some accesories like curls and lateral raises plus some jumping rope" and the first week went fine then the second i burned out and developed some mild soreness in elbows, shoulders, knees, etc. Third week i found very hard to workout, please dont be like me and overestimate your capabilities, i also didnt add "easy days" so yeah just dont be dumb like me, take it easy and work slowly on adding reps and sets, its a very enjoyable routine
Great point! Always start slow and give yourself time to adapt. High frequency makes is very easy to accumulate a ton of weekly volume. It feels like you aren't doing much, but the cumulative stress can get quite high. There is no rush with this stuff. Give yourself plenty of time to build the foundation.
This is great and I’m keen to train daily as it doesn’t take long. The problem with Gym memberships is that the whole process takes forever. Even just the travel, changing, waiting for equipment. No wonder people don’t go. Far better to train at home and build slowly starting with a low volume you can do with intensity and good form. It’s not about doing lots of sloppy sets and boasting about your volume. That’s just wasting time and going nowhere
My training day is: Morning- 1 set of military push Up ( 7-8 normal , 5 womans push Up) , 4 pull Up + 4 with 25 kg band and 4 with 35 kg band, Austrálian pull Up 8 after 7 dips with 6 kg band + 7 eassy dips 7 with chair. Next dumbell work out fit biceps.( 3 warriation) after triceps one exercise. After biceps exercise with band 2times and triceps exercise (band only). My normal day training IS same only one with one differenc. Normal work out have 3sets. My week look - Morning- exercise , normal exercise. 2 days work out and one day rest.
i've done this for a month, and i'm quite impressed. i do 3 sets of each exercise a day, so push, pull and squats x3, 9 sets total every day. i've noticed some very small soreness but that doesn't stop me from doing the full set the next day. i try to exercise fasted in the morning and compared to how i used to do exercises when i began( which is not at all ever) i have seen considerable progress in me being able to do the basic calisthenic movements in the proper form. when i need more difficulty or estimulation, i usually add a pause at the point of most tension, that works for push, pull and squats. i am a begginer so i don't feel confortable adding more exercise or variations, so i stick to the basics and try to do all of them the best i can. i stick with a progression for each exercise that i'm able to do, and i try to do 8 reps easily for a week straight before trying a harder progression of each. except squats, i try high rep squats, trying to reach 150 on the day. today i'm doing like 90 a day ( confortably) , and when i started a month ago, i barely did 45 and got extremely winded.
I just want to say that you have an awesome area around your house. Besides the awesome fitness advice, the backdrop also makes the videos pop. Love your content.
Your channel is like a small gem man, I hope that your brand continues to grow. Also, would this route be better than having a set repetition range for daily workouts? Or since I’m still fairly new I should just go with two hard sets 3x a week? Thanks again for the knowledge
Thanks Floyd! It really depends. When deciding where to start, a lot of it depends on current fitness level, previous training/fitness habits, physical starting point, genetics, preferences, goals, etc. Both can work great. 2 hard sets 3x per week will definitely work for most beginners. Over time you can add a set to each training day. From there you can decide if you want to increase volume further and then if so, you can add frequency or increase the per-session volume.
@@Kboges I wasn’t expecting such a quick reply lol. The main factor was just the time it takes with the one you speak on in this video for me. My schedule is going to be slightly hectic soon with my baby on the way. Since you say they are both great I’ll definitely take that in consideration as well.
@@tonytone6098 Congrats on the upcoming baby!!! My daughter was born last year and it definitely changed everything. I'm able to get most my workouts done in 30 minutes or so. I will typically do 2-4 sets per day depending on how much time I have. Remember though, even a single hard set per movement is a fairly potent stimulus. Done every day that's 7 hard sets per week which is definitely enough for most people to make progress on.
I have been doing calisthenics for about 2 years, but I have been using your approach for the last 2 months. Im currently doing 2 sets of pulls, 2 of pushes and 1 of legs as Im also into cycling. My plan is to alternate between 2 and 3 sets of pulls and pushes for the next 2 months, then move to 3 sets each and stay there as long as possible, maybe adding some weight in the future. Im really enjoying you content.
Nice - I was hoping you’d have something for beginners, or people who stopped exercising for a while and are getting back into it. Baby steps is key, and progress is usually very fast in the beginning, until one reaches a plateau. Then it gets harder :)
Hey man loving your videos. I have a question: you say you usually aim for something like 20 hard sets a week, but when you do lighter sets (sets further from failure) do you count them as hard sets too or not? I just switched from low frequency weighted calisthenics to high frequency calisthenics and I still have to understand some things haha.
Yeah this is a great questions and is one of the limitations for quantifying volume in this way. As a side note, there are lots of ways to quantify volume, and each one has its shortcomings. I think maybe counting any set that is 5 or under from failure is probably pretty good. This doesn't capture the whole picture, because sub-max sets further from failure do contribute to growth, but it becomes very hard to quantify how much. Maybe sets below 5 RIR you count as 1/2 set? I honestly haven't seen anyone develop a formula for this, although I think one researcher to a stab at it but it didn't end up working out. Ultimately though, something like 20 hard sets per week is just a reference point. You really need experience to tell how much volume to add or how much dial back.
Do you have a "movement repository" you pull from when choosing which movements to do each day? Something where you look at a list of pushup, pullup, and squat variations to choose what you'll do that day?
I did your recommend beginners template for several months and just switched over to a 6 day a week upper lower split. On lower body days I’ll do a set of body weight squats in the morning before work. Another set of body weight squats around 11:00, another set of squats at lunch time, another set in the late afternoon and finally another set after dinner for a total of 5 sets all with a RPE of 7 to 9. I’ll do the same on upper body push / pull days. I’ll just superset the push / pull exercises. I enjoy the extra volume and the extra recovery. One day in the future when I feel ready I’ll switch over to a full body 7 day a week routine to see if I can handle the 3 set for each body part daily volume over 7 days a week.That would be a jump from 15 sets per body part a week with my current routine to 21 sets per body part.
man as a tennis player I want to stay lean or better, get lean again at 43. I need to increaee strength and muscles because both are underdeveloped over the last 15 years of working primarily seated. I’m doing the usual thing atm, meaning gym, weights, barbells, but also body weight exercises. I couldn’t do a pull up in may. Now I can do 3 sets of 4-5. Getting better slowly. But I don’t have a pull up bar at home and can’t install one. the ones in the door frame don’t fit or don’t hold. so I do them in the gym every other day together with the lifting. I’m unsure at this point what to do or how to proceed. at home I have the following equipment: 2 mats, 2 dumbbells that can carry up to 10 kg each, a straight barbell + weights, 2 dip bars, two small bars for elevated push ups, a couple of bands, a doorframe I can perform a bad pull up or chin up on (the door frame is about 4 cm thick so I can rest about the two first 2 phalanges on it. it works but the fingers fatigue quickly of course) I see your vids and believe that I can get better with the exercises you do but I feel like I still lack strength in a lot of key muscles and joints. (ankle front tendon is weak as hell, hip flexors, hamstrings, dorsal chain stretch capability is really poor. trapezoid, wrists, and bizeps tendons are also weak points. I have a long history of chronic pain in all body parts. MDs got me pills but that’s not the way I wanna live all my life.
The comments here have a very VERY high smart-factor. Many thanks everyone for asking all the best questions already. It seems we are going to keep you busy Kyle. Many thanks. Keep up the good work.
I would love to get into calesthenics but I need to lose weight. It’s difficult for me to do pull ups without assistance. Although, I can do a lot of push ups and squats. I have a mesomorph body type so I’m stocky. I put on muscle fast and I can lose and gain weight fast. I hope to progress in calesthenics overtime. Out of all the calesthenics channels out there I tend to prefer your instructional videos. Thanks for sharing your knowledge.
Hey there, I just discovered your channel and immediately subscribed. I have one question: I am1.92 m tall and thanks to me being sitting all day for work, pandemic, no gym I lost almost all my muscles and I gained almost 20 kg. My weight now is slowly going down, actually is 113 kg. That being said...I'm starting to do pushups (knee variation) I can't push my actual way with normal form. squats no problem, lounges no problem...what about pull-ups for heavy people? And what if you don't have a pullup bar at home? Keep going with your content!
Good to hear you are getting back after it! For heavier people, ring rows are amazing. I feel that pull ups are the superior exercise but row make for a great substitute.
If you dont have a pull up bar at home make one or buy one. given your height a door way pull up bar might have limited use, but it will still give you something even if its just used to hang your rings from for ring rows.
Hey man, if youre able to use the gym again now you can always use the assisted pullup machine. If your gym doesnt have one, or you have a pullup bar at home, you can always use a resistance band to help
I don't understand the nitty gritties of this stuff, but is me doing push-ups pullups and squats everyday of various variations enough to keep me fit? Provided I do have a proper form. Btw love your content. Will try to understand more about this.
Hey Kyle! I begin to get the whole concept and I am in the middle of my first week doing push pull legs everyday. I started low for a test week. 10 pull ups, 30 push ups, 50 squats every day. Today I cycled to wide Grip pull ups. But Could only do 7 reps. Then Switched to squats and after that did 20 quality pushups. Then followed up with the remaining 3 pull ups and 10 push ups. BUT...Thing is - the last 3 and 10 reps felt far too easy. But I wanted to stick to the daily rep count. What is right according to your concept? Go to to or near to failure in any set even if it means to go over the daily rep count or just adding total daily rep counts each week over time to avoid breaking the fixen numbers?
Great question! So the daily rep count approach is so that as you cycle through easier and harder variations, you end up accumulating more sets on some days, and fewer sets on other days. This functionally changes the training volume each day, since hard sets is really the way we are measuring volume. If you have some remainder reps left over that don't create a hard set, it's ok. That's just part of the deal. Now, you don't have to do a fixed rep each day. Simply doing 1-3 hard sets per day per movement pattern works just as well.
@@Kboges A high quality response as usual. Thanks a lot! I've almost finished the first week and enjoyed it. Can't wait to add some volume the next week.
Wow, i loved this video.. such a simple approach to training, just picking a push, a pull and leg exercise and taking it close to failure while focusing on perfect execution of the movement.. this will help me with the paralysis by analysis i suffer trying to get the "perfect" routine... and for that, thank you so much! One question though, how would you recommend taking an easy day? Doing less sets that usual? Or instead of taking sets to or close to failure, should we just do a few reps and end the set before we reach failure or close to failure?
Perfect! That's exactly it. For easy days, it depends on the exercise. Sometimes I will do something like a row, which is inherently easier to recover from, so I might do fewer sets while still taking it closet o failure. If I do pull ups or something like that, I might do the same number of sets, but reduce my proximity to failure. I would say to use your own judgement on this. Do what feels right. Reovery days are all about getting movement with the musculature, but not pushing it so hard that you extend the recovery time. If you do it right, you come back stronger and feel like you recover faster.
I'm so glad I found your channel and philosophy, after weeks of misguided attempts between various apps and other videos. You seem to emphasize consistency and sustainable routines, which is exactly what the average beginner struggles with, in my opinion. I have one question about your method as described in this video, you mention that after getting stronger with single circuit consisting of a single set each of hard pushups, pullups and squats, to "add another set" or another "round". Did you mean add another circuit at the end of the first circuit, or add another set of each exercise before moving onto the next exercise in the circuit, resulting in something like '1st set of pushups, rest, 2nd set of pushups, rest, 1st set of pullups, rest, 2nd set of pullups, rest, 1st set of squats, rest, 2nd set of squats, rest, end'?
Hey, these videos are awesome! You just earned another subscriber/supporter. I want to begin my fitness journey and I’m quite a beginner. I was wondering if I was getting the right information so that I can get started on the right foot. My plan is to perform one set of push ups (or variation), pull ups, and squats every day. For example, let’s say I pick a push up variation that I can do about 10 reps of with perfect form, a pull up variation that I can do 7 reps of, and squat variation that I can do 20 reps of. Would that be all I need for the day? It seems like not much volume, but I understand that this way, the sets add up over time. Thanks again for the great info!
YES! First of all, thank you for the support and congrats on beginning your fitness journey. Plan on doing it for life! Your ideas are spot on. A single high quality, high effort set per day can be a great strategy. While the daily volume is low, the weekly volume is pretty good! Over time, you can add an additional set in there to increase your weekly volume and accelerate your gains. Always start out easy to reduce the risk of overuse injuries. Good luck, and let me know if you have any questions. Also, feel free to join the community. There are many experienced people on there who are happy to share their experiences and offer guidance.
@@Kboges Thanks so much for the reply. I will be sure to keep you updated on my progress, and yes I would love to join the community! Wishing you much success moving forward, thanks again.
@@Kboges Hi! It's hard to believe that 1 set of push ups (close to the failure) a day, even every day (which gives only 7 sets) would be as good as, for example, 3-4 sets every other day (which gives about 9-12 sets during 3 training days or 12-16 sets) sets within 4 training days). Will 1 set a day be a sufficient stimulus for the muscles?
@@ronald7482 My answer was to test it on myself and personally, it works better for me to have twice a week "chest day" + GTG 3 times a week (sometimes 4 times if I'm recovering well). 1 set to failure everyday seems to be too low volume.
Please make a video on PPL workout at home 6x per week. For example - what exercises to do for how many reps, how much to rest like make a complete beginner guide.
Could you provide a bit of detail about your outdoor pull-up bar setup. Looks sturdy and possibly mounted in the ground. If you like a particular brand that would help. Thanks
How long should we rest after completing one circuit before starting the next? And do we need to give maximum effort in every set of each exercise? btw love the simplicity and time efficiency, it makes it very easy to stay consistent
Hi bro, im doing 5 days a week (Monday to Friday) the following: Pushups (different variations) 5x25 reps Dips 5x 20 reps Handstand wall pushups 4x 10 reps Pullups (reverse and normal) 5x6-7 reps Bodyweight squats 5x25 reps Leg raises 5x 10 reps If I want to introduce dumbbell work out in my daily routine (specifically for dumbbell shoulder press and lateral raises, bicep hammer curls and dumbbell squats), how many days & sets would you recommend of doing the dumbbell workouts? Thank you for you work, brother really appreciate it, blessings always 😊
Hey Rustin, you need to keep an eye on weekly volume. Most people do well with 10-20 sets per muscle group per week. You can definitely exceed this, but you need to be cautious and systematic while doing so. The dumbbell work should be integrated as such.
@@Kboges Hey bro, thank you for taking the time to answer, and yes, been thinking about it and you are right, i´m going to reduce it to 3 sets per muscle group daily for 5-6 days (1 set of dips, 1 of pushups and 1 of headstand pushups) and add 1 day of 2 sets of dumbell workout for each muscle group, appreciate your work, Greetings from Puerto Escondido Mexico, you have a house here whenever you want to come!
@@IAMTHATIAM-0 I think that's a good plan! Give it a shot and feel free to shoot me an email if you ever need to troubleshoot it. Thank you for the offer, brother! Too kind of you. If I'm ever down South in your area, I'll hit you up and we can get some training in!🙏💪
As many has you can productively recover from. Most people do well starting with like 10 weekly sets or so. Assuming you recover fine, start adding 1-2 sets per week until you find the amount of volume that you start to have recovery issues from, then dial it back a few sets.
Hi Kyle! You’re awesome. Just wanna ask how often are you doing Vertical Push and Horizontal Pull in a week. Is it enough to do pull ups and push up variations daily?
Hey! Thanks for your simplicity and for making training easy! I just wonder if it's any way that this could harm recovery? I also have a history of always thinking that I need to train harder, or change up my program to find the "perfect one". I just want something that I can trust and stick to.
I would really appreciate a video of the program you use for yourself. Not to imitate you. But to understand how much hours and effort is needed to get results like your's
What do you think about this program: 1push excersise neae failure , 1 pull eexcersise near failure, same with 1 leg excersise. This is one superset. Do as much supersets as you can in a 30 minutes frame , 3 times per week. How do you compare it to the program of the video? I like this because it's strictly time framed and it looks like a game, but I don't know if its a good program.
Sup dude! Thanks for all the help answering comments the other day. This was one of my favorite videos of yours when first I got into your channel. I am wondering what are your general thoughts on adding a row variation and an OHP variation to this daily circuit but otherwise doing exactly what you prescribed here?
No worries Pete! You can do that but you need to be aware of weekly volume. I think the best way to do it is to do a row and OHP movement every other day. So one day is vertical pull and horizontal push, and the next is horizontal pull and vertical push. It works great.
@@Kboges Yeah that does make a lot of sense, I did consider that. I will feel my way and try what you suggested, it is very sensible. But personally I might prefer doing 5 daily exercises but then only 2 sets of each exercise rather than only 3 daily exercises while performing those for 3-4 sets. If that makes sense. I tend to enjoy the variety of movements both physically and mentally. But thanks, I will keep that in mind it's definitely logical.
Hello, this may be a stupid question but how many sets/reps should i aim for each week as a weekly volume to improve my strenght? I'm been doing calisthenics for some time but in a messy way and i'm kinda stuck and not improving. Thank you😄
I truly like your videos... but I dont know why everyone is saying different stuff. Hard to know which "way" to chose. Some say do just 8-12 reps... you say do many reps... But Im truly attracted by the simplicity of your approach.
Hey man, just found you channel, amazing info. Do you thing you could implement isometrics into a program like this or would it be to much for the body to handle?
thanks for the videos, they make me want to train and solid knowledge too. can you please share a military grade training program for a guy that has pretty bad fitness and eating habits
Just came across your channel. This video is for me. I want to be functionally strong. I’m 42. Very out of shape. Dad bod going on hard core. Tired of tryin weight lifting routines. Question.. what should one do if they cannot perform a single pull up? Like no where near it lol.? Like a row variation? Diggin these videos. Thank you sir.
Can I do both caliensthics routine and weights in a day … like one routine in the morning and another at night doing it 5x a week or is that over training ? Essentially whatever muscle groups I’m hitting that day, is the same on the caliensthics and body weight, like biceps : curling dumbbells and cables and then at night chin ups and variations . Thanks
Hey brother. Thanks for the sound advice. Would it be sustainable to take this training method & have the variations include, for example. Monday + Thursday : Volume / Tuesday + Friday : Plyometric / Wednesday + Saturday : Isometric ? Of course, all the while easing into it & not overtraining in any specific aspect.
It's a great question! How much a muscle needs to rest depends o how much stress you put it under and how much fatigue you accumulate. My preference is to train in a way that allows for faster recovery, by performing less volume per session and staying a bit shy of failure. This generates less fatigue and allows for a faster turnaround time for the next session. Check out something called "The Norwegian Frequency Project" to see how it has been used in powerlifters.
When doing the push-up where are you supposed to feel it? Or mind muscle? I can concentrate on triceps or chest. Would be great if you can break these down for form and concentration
hi. what if i want to add dips to the program, how would i go about it? should i do an additional hard set of dips daily, like that: - pushups - pullups - dips - squats and should dips have a particular place in the program - be placed after pushups or after pullups or it doesn't matter? or should the approach with adding dips be somewhat different from the general logic? thank you.
Simplicity and discipline is key for longevity sir! My question is, how to progress on reps and sets? what would be the minimum and maximum amount of reps and sets for this kind of movements in order to reach strength and hypertrophy?
Hi Kyle! It's been a while since this video and I don't know if I'll get an answer... I like the variation approach but I wonder how you measure progress, progressive overload, do you repeat workouts to compare them? Thanks for the videos, I'm watching them almost in a row. Cheers!
If i do this but every other day instead of every day, could I go near to failure in every workout? I was thinking with starting with 3 rounds (9 weekly sets each movement) and slowly progress to 6 rounds (18 weekly sets) I'm late beginner, I've been training on and off and have a max of 8 clean Pull Ups, i've not been training since August
Yes absolutely. Your plan would work nicely. Progress slowly and give yourself time to adjust to the volume. Take easier days (sets further from failure) if/when you are feeling fatigued. Good luck and let me know how it goes!
@@Kboges Just found your channel, excellent stuff. For more of an early beginner (2 dead hang chin ups) would this day on day off approach work but starting with 2 sets?
@@brenmcg It could. I would say to do more rowing and forget the pull up for a while. Let yourself build muscle with rows. If you were training every other day, I would generally recommend doing like 5 sets of rows each training day to get your volume up. After doing this for a while, revisit the pull up up and if you need it, you can do some dedicated pull up training.
@@Kboges Thanks, appreciate the response! Last question, would 2 - 3 chin ups per set as a starting point be ok or would you recommend staying with rows for the time being?
@@brenmcg No problem! I would recommend prioritizing rows for sure. 1-2 days per week you could do a set of chin ups at the beginning of your workout as "practice", but still do the rows on these days. The issue is sets of 2-3 are not great for muscle building, and more muscle will make the chin ups easier. More muscle is the best way to get good at chin ups. Rows will do a better job for you for building muscle at this point. Build enough muscle, get "athletic" lean if you aren't already, and you will be able to do chin ups for volume, making it a productive exercise at that point.
Kyle, do you still do your everyday lunges to increase your work capacity besides the squats that you're doing in this workout? If so, does it affect your recovery in any way or get you feel more fatigued? Thank you.
Ive deleted other comments because I figured it out myself. But I still have one doubt, how hard should we go in every exercise? Technical failure, total failure, just by feeling that we can do 2-3 more reps and stop...? I would really appreciate that you answer this Mr. Boges
There is something that I don't get...Do you recommend to do the same circuit (applying variations) every day, without one day to rest (for example: working out from monday to friday but resting tuesday and thursday doing active resting as walking or swimming) ?
It ultimately doesn’t matter. I personally train full body calisthenics every day, 7 days per week. It largely comes down to weekly volume targets and how you distribute it up over the week is less important.
Is it better to use this circuit method or to do routines divided by muscle?, e.g. one day for chest and triceps (push-ups and dips) and one day for back and bicep (pull-up/chin up and body row). Thanks men, this is gold
One last question: Are squats enough for general leg training or I must add and a harmstring exercise? I'm thinking to aplly the method of this video for 3-4 weeks, for generall fitness and strength (I m not interested in becomin big or in aesthetics) and I asked the above question to see if the exercises of the video are enough for my goal.
Quality content, thank you! One question that has been bugging me, though. Do the pull up and the push up perfectly fit each other in terms of bodily balance? One would think that push up and inverted row together form a more 1:1 balance front/back since they are both horizontal. What is your take on the matter?
At home, without equipment, I match pushup with inverted row under a table. When I can go to the gym again, I'll match chinup/pullup with dips. Chinup with pushup is OK, though. Personal preference.
Thanks, Julius! I think a quick warm up is a good idea. I might do a few reps of what I'm about to train just to warm up the muscle, but sometimes I don't do anything at all. To me both feel fine. I think it's really personal preference and might depend on the exercise too. Try both and see what works best for you.
Hey man! Awesome content! Quick question if for example my dip One set max is 11 dips and I want to train daily, but use different variation excersises, so The next day I would do a push up. Should I do 11 reps of push ups? Do dips and other variety excersises such as push up, counts as The same total weekly push movements volume? Thank you
Think of weekly volume as hard sets (sets approaching failure) not reps. So you can perform a hard set of push ups the day after dips. it all counts towards the total number of hard sets you perform each week.
Thank you! Definitely good exercises to add in. I like dips a lot but they tend to bother my shoulders unfortunately. If you tolerate them well, train the heck out of them. They are a powerful exercise.
Hi Kyle Thanks a lot, started exercise at 40 because of your simple approach.. one question, push up pull up and squats, everyday hard sets without adding extra sets would be Ok? It would be total 21 sets a week, for life..
Literally this video right here, the simplicity of this protocol, 7 minute circuit, time commitment, the idea of physiological hygiene, was what got me to finally get back into training. Used to skip my barbell training because I didn't have an hour to commit, trying to do just 3 sessions a week. Even built the gym at home instead of needing to drive to work. Just writing this out feels ridiculous, but the mind to me is the hardest obstacle. Finally found something that got me to start. 1 hard set is better than 0. How could I not commit to 7 minutes? This was profound for my psychology. Now I do it every day, starting to add sets, and momentum finally building. Starting to feel like I need to do it every day just like a shower, dental hygiene, etc. Thanks so much for this
That's exactly it! Thank you so much for providing a practical example of the psychology and the adjustment. Well said, Kaotonix!
What an awesome comment and feedback; I feel the same! Good for you mate, keep at it!
@@dangrantofficial very kind of you good sir!! Thank u for the comment, boges bringing us though we
@@dangrantofficial together **
Agree! This is the first time in life to do 14 days in a row. Slow and steady wins 🏆
Boges doesn't just talk, he does what he says, and his physique is an outstanding specimen of what a man's physique should be from years of practice and commitment : proportioned, balanced, lean, ripped, with adequate but not over-the-top musculature. In short, just a hot bod we men can aspire working towards over time.
One of the very best coaches here for body weight calisthenics with simple, succinct, consistent videos that are just informative and effective. Thank you Boges for your work and help.
Happy, this is such an amazing comment. Thank you so much for the kind words, my friend. I truly appreciate this. 🙏
@@Kboges You've earned it, Sir. Thank you for the no-nonsense approach, and keep up your excellent work. I believe most of us who are following you, feel the same way. Cheers with best regards
I'm on day three of high frequency training; Been doing calisthenics for about 18 months, this channel and your philosophies have been an eyeopener to me. Literally the most informative content I have watched!
update??
How is it going?
I love sustainable long term training programs like this - the focus on good form and consistency over time makes this so much more feasible for the average person looking to improve their fitness without burnout
Exactly, Don! Thanks for the comment!🙏
This was the video I needed thank you so much, I've watch almost all of your videos and I love the way you give your information thank you from the bottom of my heart
Awesome brother!
I love how you respond to new comments even on a two year old video
Just come across this channel and feel that this will be game changing for me. Just to know how simple a calisthenic programme can be without all the unnecessary info overload and complicated movements. Thanks @kboges.
Glad you enjoyed, tricky! Thanks for the kind feedback. Feel free to reach out any time!
I absolutely love your approach to fitness and find myself focusing on all the content you create.
I appreciate that!
Man, you just changed everything. The way we look for complicated stuff and it doesn’t make any sense. Great content
I have so much respect for you man. Thanks for the videos. You make working out fun again.
Wow thank you! I appreciate that. That's me whole goal. Just to get people training, not overthinking it, and enjoying the process!
Only 3 years after first watching this I finally understand how it was meant to be executed peoperly. Thank you for changing my life with your work in his channel, Kyle. Take care
I really do appreciate your videos, and I can speak for myself and the countless others who watch these videos for the invaluable information
Thank you, Hugh! I really appreciate this.
Man I friggin love this channel. I cancelled my gym membership a couple months ago after discovering it. Now I'm hoping to one day have an awesome backyard like K boges and build my own pull up bar. :)
Just been watchign your videos over an over for the past few days, an i think my brain is finally catching up and understanding this science.
This is great stuff! Love your videos. They are no nonsense. Keep it simple, eat clean and be consistent. It's a lifestyle, not a destination.
Thanks Ray! Great quote at the end! Spot on.
I actually got injured doing deadlifts and I went back to this approach. I can still move and workout everyday with no pain!!
Glad you are doing well and have a new training practice in place !
I wish I had found this video and your channel 2 years ago when I started working out! I got too carried away with loads of different exercises but not focusing on the basics. As a result I didn't progress much and got injured too
No worries Kim. No time is wasted on the journey. Just use it as a learning experience which can help your training now!
So i started doing this since gyms nearby are closed and since i have quite a bit of experience going to the gym, i thought "yeah i can do 3 rounds everyday and add some accesories like curls and lateral raises plus some jumping rope" and the first week went fine then the second i burned out and developed some mild soreness in elbows, shoulders, knees, etc.
Third week i found very hard to workout, please dont be like me and overestimate your capabilities, i also didnt add "easy days" so yeah just dont be dumb like me, take it easy and work slowly on adding reps and sets, its a very enjoyable routine
Great point! Always start slow and give yourself time to adapt. High frequency makes is very easy to accumulate a ton of weekly volume. It feels like you aren't doing much, but the cumulative stress can get quite high. There is no rush with this stuff. Give yourself plenty of time to build the foundation.
Great advice, thank you! That would totally happen to me
This is great and I’m keen to train daily as it doesn’t take long. The problem with Gym memberships is that the whole process takes forever. Even just the travel, changing, waiting for equipment. No wonder people don’t go. Far better to train at home and build slowly starting with a low volume you can do with intensity and good form. It’s not about doing lots of sloppy sets and boasting about your volume. That’s just wasting time and going nowhere
My training day is: Morning- 1 set of military push Up ( 7-8 normal , 5 womans push Up) , 4 pull Up + 4 with 25 kg band and 4 with 35 kg band, Austrálian pull Up 8 after 7 dips with 6 kg band + 7 eassy dips 7 with chair. Next dumbell work out fit biceps.( 3 warriation) after triceps one exercise. After biceps exercise with band 2times and triceps exercise (band only). My normal day training IS same only one with one differenc. Normal work out have 3sets. My week look - Morning- exercise , normal exercise. 2 days work out and one day rest.
i've done this for a month, and i'm quite impressed. i do 3 sets of each exercise a day, so push, pull and squats x3, 9 sets total every day. i've noticed some very small soreness but that doesn't stop me from doing the full set the next day. i try to exercise fasted in the morning and compared to how i used to do exercises when i began( which is not at all ever) i have seen considerable progress in me being able to do the basic calisthenic movements in the proper form. when i need more difficulty or estimulation, i usually add a pause at the point of most tension, that works for push, pull and squats. i am a begginer so i don't feel confortable adding more exercise or variations, so i stick to the basics and try to do all of them the best i can. i stick with a progression for each exercise that i'm able to do, and i try to do 8 reps easily for a week straight before trying a harder progression of each. except squats, i try high rep squats, trying to reach 150 on the day. today i'm doing like 90 a day ( confortably) , and when i started a month ago, i barely did 45 and got extremely winded.
Found your channel recently and loving how simple your videos are but packed with good info! Cheers!
I just want to say that you have an awesome area around your house. Besides the awesome fitness advice, the backdrop also makes the videos pop. Love your content.
Your channel is like a small gem man, I hope that your brand continues to grow.
Also, would this route be better than having a set repetition range for daily workouts? Or since I’m still fairly new I should just go with two hard sets 3x a week?
Thanks again for the knowledge
Thanks Floyd!
It really depends. When deciding where to start, a lot of it depends on current fitness level, previous training/fitness habits, physical starting point, genetics, preferences, goals, etc. Both can work great.
2 hard sets 3x per week will definitely work for most beginners. Over time you can add a set to each training day. From there you can decide if you want to increase volume further and then if so, you can add frequency or increase the per-session volume.
@@Kboges I wasn’t expecting such a quick reply lol.
The main factor was just the time it takes with the one you speak on in this video for me. My schedule is going to be slightly hectic soon with my baby on the way.
Since you say they are both great I’ll definitely take that in consideration as well.
@@tonytone6098 Congrats on the upcoming baby!!! My daughter was born last year and it definitely changed everything. I'm able to get most my workouts done in 30 minutes or so. I will typically do 2-4 sets per day depending on how much time I have. Remember though, even a single hard set per movement is a fairly potent stimulus. Done every day that's 7 hard sets per week which is definitely enough for most people to make progress on.
@@Kboges Thank you so much man, and that sounds like a perfect start for me on this journey. Many blessings to you and yours.
@@tonytone6098 Thanks brother. You as well!
3:55 ‘effective training doesn’t have to be complicated’
I have been doing calisthenics for about 2 years, but I have been using your approach for the last 2 months. Im currently doing 2 sets of pulls, 2 of pushes and 1 of legs as Im also into cycling. My plan is to alternate between 2 and 3 sets of pulls and pushes for the next 2 months, then move to 3 sets each and stay there as long as possible, maybe adding some weight in the future. Im really enjoying you content.
Вы не могли бы написать в чем особенность его подхода к тренингу, я не понимаю, что он говорит и не могу перевести на русский язык
Saludos desde México City. Great videos!
Gracias, prueba paginas🙏
"Simplicity is the ultimate sophistication" -Leonardo DaVinci
Keep it simple, keep it consistent.
That's exactly it!
@@Kboges a tip of the hat, from one Kyle to another.
Nice - I was hoping you’d have something for beginners, or people who stopped exercising for a while and are getting back into it. Baby steps is key, and progress is usually very fast in the beginning, until one reaches a plateau. Then it gets harder :)
Hey man loving your videos. I have a question: you say you usually aim for something like 20 hard sets a week, but when you do lighter sets (sets further from failure) do you count them as hard sets too or not? I just switched from low frequency weighted calisthenics to high frequency calisthenics and I still have to understand some things haha.
Yeah this is a great questions and is one of the limitations for quantifying volume in this way. As a side note, there are lots of ways to quantify volume, and each one has its shortcomings.
I think maybe counting any set that is 5 or under from failure is probably pretty good. This doesn't capture the whole picture, because sub-max sets further from failure do contribute to growth, but it becomes very hard to quantify how much. Maybe sets below 5 RIR you count as 1/2 set? I honestly haven't seen anyone develop a formula for this, although I think one researcher to a stab at it but it didn't end up working out.
Ultimately though, something like 20 hard sets per week is just a reference point. You really need experience to tell how much volume to add or how much dial back.
@@Kboges awesome answer. Hey I was wondering what you do warm up wise?
Do you have a "movement repository" you pull from when choosing which movements to do each day? Something where you look at a list of pushup, pullup, and squat variations to choose what you'll do that day?
I did your recommend beginners template for several months and just switched over to a 6 day a week upper lower split.
On lower body days I’ll do a set of body weight squats in the morning before work. Another set of body weight squats around 11:00, another set of squats at lunch time, another set in the late afternoon and finally another set after dinner for a total of 5 sets all with a RPE of 7 to 9.
I’ll do the same on upper body push / pull days. I’ll just superset the push / pull exercises.
I enjoy the extra volume and the extra recovery.
One day in the future when I feel ready I’ll switch over to a full body 7 day a week routine to see if I can handle the 3 set for each body part daily volume over 7 days a week.That would be a jump from 15 sets per body part a week with my current routine to 21 sets per body part.
Would be cool if you left the sound on for the second part of the video where you’re going through the workout, great channel nonetheless!
This is gold!
awesome content. thanks.
Thank you!
100% favourite video
Thanks, Steven!
Building a habit to build muscle :-)
man as a tennis player I want to stay lean or better, get lean again at 43. I need to increaee strength and muscles because both are underdeveloped over the last 15 years of working primarily seated. I’m doing the usual thing atm, meaning gym, weights, barbells, but also body weight exercises. I couldn’t do a pull up in may. Now I can do 3 sets of 4-5. Getting better slowly. But I don’t have a pull up bar at home and can’t install one. the ones in the door frame don’t fit or don’t hold. so I do them in the gym every other day together with the lifting. I’m unsure at this point what to do or how to proceed. at home I have the following equipment: 2 mats, 2 dumbbells that can carry up to 10 kg each, a straight barbell + weights, 2 dip bars, two small bars for elevated push ups, a couple of bands, a doorframe I can perform a bad pull up or chin up on (the door frame is about 4 cm thick so I can rest about the two first 2 phalanges on it. it works but the fingers fatigue quickly of course)
I see your vids and believe that I can get better with the exercises you do but I feel like I still lack strength in a lot of key muscles and joints. (ankle front tendon is weak as hell, hip flexors, hamstrings, dorsal chain stretch capability is really poor. trapezoid, wrists, and bizeps tendons are also weak points. I have a long history of chronic pain in all body parts. MDs got me pills but that’s not the way I wanna live all my life.
Where do you live? Looks tropical
The comments here have a very VERY high smart-factor. Many thanks everyone for asking all the best questions already. It seems we are going to keep you busy Kyle. Many thanks. Keep up the good work.
Thank you!
Thank you!
I would love to get into calesthenics but I need to lose weight.
It’s difficult for me to do pull ups without assistance.
Although, I can do a lot of push ups and squats.
I have a mesomorph body type so I’m stocky.
I put on muscle fast and I can lose and gain weight fast.
I hope to progress in calesthenics overtime.
Out of all the calesthenics channels out there I tend to prefer your instructional videos.
Thanks for sharing your knowledge.
Yea thanks a lot I realized I been just doing to much and like I’m a starter to calisthenics and this seems simple to follow
Hey there, I just discovered your channel and immediately subscribed. I have one question: I am1.92 m tall and thanks to me being sitting all day for work, pandemic, no gym I lost almost all my muscles and I gained almost 20 kg. My weight now is slowly going down, actually is 113 kg. That being said...I'm starting to do pushups (knee variation) I can't push my actual way with normal form. squats no problem, lounges no problem...what about pull-ups for heavy people? And what if you don't have a pullup bar at home? Keep going with your content!
Good to hear you are getting back after it! For heavier people, ring rows are amazing. I feel that pull ups are the superior exercise but row make for a great substitute.
@@Kboges thank you very much!
If you dont have a pull up bar at home make one or buy one. given your height a door way pull up bar might have limited use, but it will still give you something even if its just used to hang your rings from for ring rows.
Hey man, if youre able to use the gym again now you can always use the assisted pullup machine. If your gym doesnt have one, or you have a pullup bar at home, you can always use a resistance band to help
I don't understand the nitty gritties of this stuff, but is me doing push-ups pullups and squats everyday of various variations enough to keep me fit? Provided I do have a proper form.
Btw love your content. Will try to understand more about this.
You look like Gordon Freeman from Half Life
Holy shit! He does lol
Hey Kyle! I begin to get the whole concept and I am in the middle of my first week doing push pull legs everyday.
I started low for a test week. 10 pull ups, 30 push ups, 50 squats every day. Today I cycled to wide Grip pull ups. But Could only do 7 reps. Then Switched to squats and after that did 20 quality pushups. Then followed up with the remaining 3 pull ups and 10 push ups. BUT...Thing is - the last 3 and 10 reps felt far too easy. But I wanted to stick to the daily rep count. What is right according to your concept? Go to to or near to failure in any set even if it means to go over the daily rep count or just adding total daily rep counts each week over time to avoid breaking the fixen numbers?
Great question! So the daily rep count approach is so that as you cycle through easier and harder variations, you end up accumulating more sets on some days, and fewer sets on other days. This functionally changes the training volume each day, since hard sets is really the way we are measuring volume. If you have some remainder reps left over that don't create a hard set, it's ok. That's just part of the deal.
Now, you don't have to do a fixed rep each day. Simply doing 1-3 hard sets per day per movement pattern works just as well.
@@Kboges A high quality response as usual. Thanks a lot! I've almost finished the first week and enjoyed it. Can't wait to add some volume the next week.
Do you ever do anything specifically for shoulders/calves/lower back etc? Or do you feel like these exercises hit these areas sufficiently enough?
Calves yes; calf raises, rucking, sprinting. Shoulders yes; bear crawls, face pulls occasionally, and occasional handstands. Low back no, nothing isolated.
@@Kboges Thanks!
Wow, i loved this video.. such a simple approach to training, just picking a push, a pull and leg exercise and taking it close to failure while focusing on perfect execution of the movement.. this will help me with the paralysis by analysis i suffer trying to get the "perfect" routine... and for that, thank you so much!
One question though, how would you recommend taking an easy day? Doing less sets that usual? Or instead of taking sets to or close to failure, should we just do a few reps and end the set before we reach failure or close to failure?
Perfect! That's exactly it.
For easy days, it depends on the exercise. Sometimes I will do something like a row, which is inherently easier to recover from, so I might do fewer sets while still taking it closet o failure. If I do pull ups or something like that, I might do the same number of sets, but reduce my proximity to failure. I would say to use your own judgement on this. Do what feels right. Reovery days are all about getting movement with the musculature, but not pushing it so hard that you extend the recovery time. If you do it right, you come back stronger and feel like you recover faster.
I'm so glad I found your channel and philosophy, after weeks of misguided attempts between various apps and other videos. You seem to emphasize consistency and sustainable routines, which is exactly what the average beginner struggles with, in my opinion.
I have one question about your method as described in this video, you mention that after getting stronger with single circuit consisting of a single set each of hard pushups, pullups and squats, to "add another set" or another "round". Did you mean add another circuit at the end of the first circuit, or add another set of each exercise before moving onto the next exercise in the circuit, resulting in something like '1st set of pushups, rest, 2nd set of pushups, rest, 1st set of pullups, rest, 2nd set of pullups, rest, 1st set of squats, rest, 2nd set of squats, rest, end'?
Should you warm up if you start out with just 1 set of each? Thanks for the videos 👍
Hey, these videos are awesome! You just earned another subscriber/supporter. I want to begin my fitness journey and I’m quite a beginner. I was wondering if I was getting the right information so that I can get started on the right foot. My plan is to perform one set of push ups (or variation), pull ups, and squats every day. For example, let’s say I pick a push up variation that I can do about 10 reps of with perfect form, a pull up variation that I can do 7 reps of, and squat variation that I can do 20 reps of. Would that be all I need for the day? It seems like not much volume, but I understand that this way, the sets add up over time. Thanks again for the great info!
YES! First of all, thank you for the support and congrats on beginning your fitness journey. Plan on doing it for life! Your ideas are spot on. A single high quality, high effort set per day can be a great strategy. While the daily volume is low, the weekly volume is pretty good! Over time, you can add an additional set in there to increase your weekly volume and accelerate your gains. Always start out easy to reduce the risk of overuse injuries. Good luck, and let me know if you have any questions. Also, feel free to join the community. There are many experienced people on there who are happy to share their experiences and offer guidance.
@@Kboges Thanks so much for the reply. I will be sure to keep you updated on my progress, and yes I would love to join the community! Wishing you much success moving forward, thanks again.
@@Kboges Hi! It's hard to believe that 1 set of push ups (close to the failure) a day, even every day (which gives only 7 sets) would be as good as, for example, 3-4 sets every other day (which gives about 9-12 sets during 3 training days or 12-16 sets) sets within 4 training days). Will 1 set a day be a sufficient stimulus for the muscles?
@@dejw9465 I'm struggling with the same question. Did you find the answer?
@@ronald7482 My answer was to test it on myself and personally, it works better for me to have twice a week "chest day" + GTG 3 times a week (sometimes 4 times if I'm recovering well). 1 set to failure everyday seems to be too low volume.
Please make a video on PPL workout at home 6x per week. For example - what exercises to do for how many reps, how much to rest like make a complete beginner guide.
Could you provide a bit of detail about your outdoor pull-up bar setup. Looks sturdy and possibly mounted in the ground. If you like a particular brand that would help. Thanks
How long should we rest after completing one circuit before starting the next? And do we need to give maximum effort in every set of each exercise? btw love the simplicity and time efficiency, it makes it very easy to stay consistent
I have recently found your channel and I love it so far.
I have a (rookie?) question: what is a 'hard set'.
Thanks for the good content!!!
Thank you and I'm glad you enjoy the content so far.
Hard set would be a set taken a few reps shy of failure (1-3 reps shy).
Hi bro, im doing 5 days a week (Monday to Friday) the following:
Pushups (different variations) 5x25 reps
Dips 5x 20 reps
Handstand wall pushups 4x 10 reps
Pullups (reverse and normal) 5x6-7 reps
Bodyweight squats 5x25 reps
Leg raises 5x 10 reps
If I want to introduce dumbbell work out in my daily routine (specifically for dumbbell shoulder press and lateral raises, bicep hammer curls and dumbbell squats), how many days & sets would you recommend of doing the dumbbell workouts? Thank you for you work, brother really appreciate it, blessings always 😊
Hey Rustin, you need to keep an eye on weekly volume. Most people do well with 10-20 sets per muscle group per week. You can definitely exceed this, but you need to be cautious and systematic while doing so. The dumbbell work should be integrated as such.
@@Kboges Hey bro, thank you for taking the time to answer, and yes, been thinking about it and you are right, i´m going to reduce it to 3 sets per muscle group daily for 5-6 days (1 set of dips, 1 of pushups and 1 of headstand pushups) and add 1 day of 2 sets of dumbell workout for each muscle group, appreciate your work, Greetings from Puerto Escondido Mexico, you have a house here whenever you want to come!
@@IAMTHATIAM-0 I think that's a good plan! Give it a shot and feel free to shoot me an email if you ever need to troubleshoot it.
Thank you for the offer, brother! Too kind of you. If I'm ever down South in your area, I'll hit you up and we can get some training in!🙏💪
@@Kboges more than welcome, bro, 🙏🔥
how many sets of rows should i do if i'm to weak to do several pull ups? im planning to train most days.
As many has you can productively recover from. Most people do well starting with like 10 weekly sets or so. Assuming you recover fine, start adding 1-2 sets per week until you find the amount of volume that you start to have recovery issues from, then dial it back a few sets.
@@Kboges Thanks.
How can I use this style of training with weights (dumbbells)?
Yup you can do
Hi Kyle! You’re awesome. Just wanna ask how often are you doing Vertical Push and Horizontal Pull in a week. Is it enough to do pull ups and push up variations daily?
Hey! Thanks for your simplicity and for making training easy! I just wonder if it's any way that this could harm recovery? I also have a history of always thinking that I need to train harder, or change up my program to find the "perfect one". I just want something that I can trust and stick to.
Great content. I agree simplicity is key to designing a good workout program. Quick question...how did you build your pull-up bar? Thanks in advance.
I would really appreciate a video of the program you use for yourself. Not to imitate you. But to understand how much hours and effort is needed to get results like your's
What do you think about this program:
1push excersise neae failure , 1 pull eexcersise near failure, same with 1 leg excersise. This is one superset. Do as much supersets as you can in a 30 minutes frame , 3 times per week.
How do you compare it to the program of the video?
I like this because it's strictly time framed and it looks like a game, but I don't know if its a good program.
nice
Sup dude! Thanks for all the help answering comments the other day. This was one of my favorite videos of yours when first I got into your channel. I am wondering what are your general thoughts on adding a row variation and an OHP variation to this daily circuit but otherwise doing exactly what you prescribed here?
No worries Pete!
You can do that but you need to be aware of weekly volume. I think the best way to do it is to do a row and OHP movement every other day. So one day is vertical pull and horizontal push, and the next is horizontal pull and vertical push. It works great.
@@Kboges Yeah that does make a lot of sense, I did consider that. I will feel my way and try what you suggested, it is very sensible. But personally I might prefer doing 5 daily exercises but then only 2 sets of each exercise rather than only 3 daily exercises while performing those for 3-4 sets. If that makes sense. I tend to enjoy the variety of movements both physically and mentally. But thanks, I will keep that in mind it's definitely logical.
What about ab exercises? I know that you don't always do those but when you do, do they become a part of the circuit?
I rarely do abs, but when I do, they usually make their way in as a finisher after I finish my main training.
Hey there, enjoying your channel thanks for posting this. I'm wondering what you do for shoulders?
I think both chinup and pushup do engage the shoulders. I also do the pike variation (alternating with other variations) of pushup.
Hello, this may be a stupid question but how many sets/reps should i aim for each week as a weekly volume to improve my strenght?
I'm been doing calisthenics for some time but in a messy way and i'm kinda stuck and not improving.
Thank you😄
I truly like your videos... but I dont know why everyone is saying different stuff. Hard to know which "way" to chose. Some say do just 8-12 reps... you say do many reps... But Im truly attracted by the simplicity of your approach.
Hey man, just found you channel, amazing info. Do you thing you could implement isometrics into a program like this or would it be to much for the body to handle?
This can be used to intermediate training? I'm now using a ABC routine, and liking it.
thanks for the videos, they make me want to train and solid knowledge too. can you please share a military grade training program for a guy that has pretty bad fitness and eating habits
Just came across your channel. This video is for me. I want to be functionally strong. I’m 42. Very out of shape. Dad bod going on hard core. Tired of tryin weight lifting routines. Question.. what should one do if they cannot perform a single pull up? Like no where near it lol.? Like a row variation? Diggin these videos. Thank you sir.
Inverted rows or hang on the pull-up bar 30 seconds equals 1 pull-up
@@derekgoins6547 appreciate the response! I will give this a go. 🤛
Feeling yesterday quite a bit. Gonna break up sets throughout the day. One down, at least one more to go.
Well don, DST! Breaking it up is the way to go sometimes. Take it slow. You have your whole life to train.
@@Kboges thx for the advice.
Mission accomplished
love your videos, in what country do you live?
Can I do both caliensthics routine and weights in a day … like one routine in the morning and another at night doing it 5x a week or is that over training ? Essentially whatever muscle groups I’m hitting that day, is the same on the caliensthics and body weight, like biceps : curling dumbbells and cables and then at night chin ups and variations . Thanks
Hey brother. Thanks for the sound advice. Would it be sustainable to take this training method & have the variations include, for example. Monday + Thursday : Volume / Tuesday + Friday : Plyometric / Wednesday + Saturday : Isometric ? Of course, all the while easing into it & not overtraining in any specific aspect.
I subscribed to your channel and enjoy the simplicity of the workouts. You recommend doing the circuits everyday. Does muscle need a rest to grow?
It's a great question! How much a muscle needs to rest depends o how much stress you put it under and how much fatigue you accumulate. My preference is to train in a way that allows for faster recovery, by performing less volume per session and staying a bit shy of failure. This generates less fatigue and allows for a faster turnaround time for the next session. Check out something called "The Norwegian Frequency Project" to see how it has been used in powerlifters.
When doing the push-up where are you supposed to feel it? Or mind muscle? I can concentrate on triceps or chest. Would be great if you can break these down for form and concentration
hi.
what if i want to add dips to the program, how would i go about it?
should i do an additional hard set of dips daily, like that:
- pushups
- pullups
- dips
- squats
and should dips have a particular place in the program - be placed after pushups or after pullups or it doesn't matter?
or should the approach with adding dips be somewhat different from the general logic?
thank you.
Hi! Can 1 heavy set of push-ups a day also be combined with GTG (e.g. 3-5 sets a day), or will it be too much?
Simplicity and discipline is key for longevity sir! My question is, how to progress on reps and sets? what would be the minimum and maximum amount of reps and sets for this kind of movements in order to reach strength and hypertrophy?
Hi Kyle!
It's been a while since this video and I don't know if I'll get an answer... I like the variation approach but I wonder how you measure progress, progressive overload, do you repeat workouts to compare them? Thanks for the videos, I'm watching them almost in a row. Cheers!
If i do this but every other day instead of every day, could I go near to failure in every workout?
I was thinking with starting with 3 rounds (9 weekly sets each movement) and slowly progress to 6 rounds (18 weekly sets)
I'm late beginner, I've been training on and off and have a max of 8 clean Pull Ups, i've not been training since August
Yes absolutely. Your plan would work nicely. Progress slowly and give yourself time to adjust to the volume. Take easier days (sets further from failure) if/when you are feeling fatigued. Good luck and let me know how it goes!
@@Kboges Just found your channel, excellent stuff. For more of an early beginner (2 dead hang chin ups) would this day on day off approach work but starting with 2 sets?
@@brenmcg It could. I would say to do more rowing and forget the pull up for a while. Let yourself build muscle with rows. If you were training every other day, I would generally recommend doing like 5 sets of rows each training day to get your volume up. After doing this for a while, revisit the pull up up and if you need it, you can do some dedicated pull up training.
@@Kboges Thanks, appreciate the response! Last question, would 2 - 3 chin ups per set as a starting point be ok or would you recommend staying with rows for the time being?
@@brenmcg No problem! I would recommend prioritizing rows for sure. 1-2 days per week you could do a set of chin ups at the beginning of your workout as "practice", but still do the rows on these days. The issue is sets of 2-3 are not great for muscle building, and more muscle will make the chin ups easier. More muscle is the best way to get good at chin ups. Rows will do a better job for you for building muscle at this point. Build enough muscle, get "athletic" lean if you aren't already, and you will be able to do chin ups for volume, making it a productive exercise at that point.
Kyle, do you still do your everyday lunges to increase your work capacity besides the squats that you're doing in this workout? If so, does it affect your recovery in any way or get you feel more fatigued? Thank you.
I will vary them. Somedays lunges, some days squats.
@@Kboges I mean you will do squats or lunges, but you also do legs workout, right?
Ive deleted other comments because I figured it out myself. But I still have one doubt, how hard should we go in every exercise? Technical failure, total failure, just by feeling that we can do 2-3 more reps and stop...? I would really appreciate that you answer this Mr. Boges
There is something that I don't get...Do you recommend to do the same circuit (applying variations) every day, without one day to rest (for example: working out from monday to friday but resting tuesday and thursday doing active resting as walking or swimming)
?
It ultimately doesn’t matter. I personally train full body calisthenics every day, 7 days per week. It largely comes down to weekly volume targets and how you distribute it up over the week is less important.
Big muscles back !!
Thanks!
What about warming up, especially for those of us who are a bit older
Is it better to use this circuit method or to do routines divided by muscle?, e.g. one day for chest and triceps (push-ups and dips) and one day for back and bicep (pull-up/chin up and body row). Thanks men, this is gold
One last question:
Are squats enough for general leg training or I must add and a harmstring exercise?
I'm thinking to aplly the method of this video for 3-4 weeks, for generall fitness and strength (I m not interested in becomin big or in aesthetics) and I asked the above question to see if the exercises of the video are enough for my goal.
It really depends on your genetics and other activities. For some people, yes, for others, they will want to add in more hamstring work.
@@Kboges Thank you!
Quality content, thank you!
One question that has been bugging me, though. Do the pull up and the push up perfectly fit each other in terms of bodily balance? One would think that push up and inverted row together form a more 1:1 balance front/back since they are both horizontal.
What is your take on the matter?
At home, without equipment, I match pushup with inverted row under a table. When I can go to the gym again, I'll match chinup/pullup with dips.
Chinup with pushup is OK, though. Personal preference.
Hi, thank you for your content, it is very helpful. Would you recommend a warmup beforehand or to just start with the exercises right away?
Thanks, Julius!
I think a quick warm up is a good idea. I might do a few reps of what I'm about to train just to warm up the muscle, but sometimes I don't do anything at all. To me both feel fine. I think it's really personal preference and might depend on the exercise too. Try both and see what works best for you.
@@Kboges Thank you very much for the reply!
@@juthoma22 My pleasure! Thanks for the support!
I like your videos. BTW where should I add the sets after the circle or push up rest then push again?
Sir I just wanted to know whether you go to the gym from time to time besides the training you do in your home or do you just train only at home?
Hey man! Awesome content! Quick question if for example my dip One set max is 11 dips and I want to train daily, but use different variation excersises, so The next day I would do a push up. Should I do 11 reps of push ups? Do dips and other variety excersises such as push up, counts as The same total weekly push movements volume? Thank you
Think of weekly volume as hard sets (sets approaching failure) not reps. So you can perform a hard set of push ups the day after dips. it all counts towards the total number of hard sets you perform each week.
Great video. What if i add dips amd calf raises to the mix too. You make great stuff
Thank you! Definitely good exercises to add in. I like dips a lot but they tend to bother my shoulders unfortunately. If you tolerate them well, train the heck out of them. They are a powerful exercise.
Hi Kyle Thanks a lot, started exercise at 40 because of your simple approach.. one question, push up pull up and squats, everyday hard sets without adding extra sets would be Ok? It would be total 21 sets a week, for life..
Yeah that can work! A single set per day is solid. You can always add more over time if you feel you need it to make more progress.