Dude, I’m older, 60 plus so I started doing sets of 10 and increase by 5 every week. I’m up to 25 per set not and I feel so much stronger already. My pull ups are assisted with a band tho as I can not do 10 pull-ups without it
@Kboges
2 жыл бұрын
Well done! Keep it up, Doug!
@ragon747
2 жыл бұрын
@@Kboges How old are you Boges?
@Kboges
2 жыл бұрын
@@ragon747 A few months away from 36.
@sumstuff6956
2 жыл бұрын
K boges how long should i grease the groove? Can do 3 sets of 6 pull ups?
@wyatthuggins3292
2 жыл бұрын
Hey. Thanks for all the excellent content. You’ve helped me out of an addiction that I had for 7 years. You serve as an ideal role model and remind me of super man. Congrats on all of your success. Make a documentary esc type of video where you talk about a bunch of stuff. All your videos are either short like 3 to 10 mins, consider making them slightly longer as the 10+ ones give more money, aswell as make some short videos(KZitem shorts are good). Much love bro!
@Kboges
2 жыл бұрын
Hey Wyatt! So happy to have helped you, brother! That is incredibly motivating for me. Also, noted about the length and thank you for the feedback! Keep at it dude!
@joevelasquez2757
2 жыл бұрын
I love how simple your videos are
@trevoraugustus2249
2 ай бұрын
Love your channel, man. It’s really helping me stay consistent when in the past I would have quit. Your philosophy reminds me of one of my favorite books “The Slight Edge.”
@Kboges
2 ай бұрын
Oh dude, thank you! So happy you enjoy the content. I appreciate the support and the kind words, brother!🙏
@dyehenslevinkelevra7308
11 күн бұрын
This is basically the GTG (Greasing the Groove) method. I have seen some people mix HARD sets with myo-rep extenders in the last set, and GTG and the results are amazing, especially with men OVER 35-40
@basedlukashenko5249
3 жыл бұрын
best content on the web since gymnastic bodies . Thank you
@Kboges
3 жыл бұрын
WOW! That's quite a compliment. Much appreciated, my friend. Thank you.
@iG34RH34D
2 жыл бұрын
I'm new to your channel. I found out about you from 'Minus the Gym' and subbed right away. I really like your strategy. I already train in similar fashion, and as far as I'm concerned your advice is some of the most sound and practical. Keep up the good work.
@Kboges
2 жыл бұрын
Thank you very much!
@Strangepete
10 ай бұрын
Love this video and message. Every few months I do a week where I still do my same scheduled workouts as per usual but completely by feel, so disregarding the weights and reps entirely in the logbook. And deliberately keeping 3-4 reps in the tank for each set really just focusing on excellent technique and really feeling in touch with my muscles. So not super easy, but much more relaxed than chasing PR's and generally pushing for that 1-2 RIR intensity. Just good for mind and body, both to replenish.
@wcomalley
3 жыл бұрын
I've plateaued at like 6 pull ups and recently went back 3 weeks in my rep counts and it seems like the right move, thanks for the confirmation
@Kboges
3 жыл бұрын
Good call, Connor. There is no rush. Take your time and play the long game. I recently did the same thing with my weighted reps. It has only been a few weeks and I already feel much stronger.
@djj3357
2 жыл бұрын
Trained for 18 days, with hard sets. Felt fatigue setting in, took a day off. Then went 22 out of 23 days, without noticing. The off day consisted of isometric & horse stance. This time it wasn't fatigue, but low back stiffness! i realize now that it makes more sense to ease up slightly, with relative consistency as well. Creating a more linear structure to progress! This post will help me going forward. Thanks again! 🕉
@johnnya867
2 жыл бұрын
Very good advice. I'm 60, in decent shape but breaking down a bit thanks to 40 years as a line cook . I stopped doing cardio years ago due to a lot of reasons,, lung issues, bad knees etc but mostly cause I do it all day long on the job! 12 hours standing, squatting, bending and running up and down stairs. By the time I get home yoga and Tai chi look pretty inviting! I do a lot of calisthenics too and bike a bit . With me it was all about not wearing myself out. I miss cranking weights sometimes and if I do it it's light and more to rehab my numerous overuse injuries
@drebaz
3 жыл бұрын
nice K! yt recommended your channel to me last week and im binge watching your videos, great to see you are still posting
@Kboges
3 жыл бұрын
Thanks DR. Much appreciated! Glad you are enjoying the content. I have more on the way. I swear though, I keep getting busier and busier so it's taking me a few weeks to get each video out. Even if it has been a while, don't worry, it just means I'm working on something new.
@borism.5375
2 жыл бұрын
Thank you for the channel full of excellent reminders of everything /r/bodyweightfitness has taught me over the past 5 years!
@gergelyhavasi8193
3 жыл бұрын
Kyle, your approach to fitness and health really resonates with me, I started to follow the 5-7 full body training per week routine, and I really enjoy it! I have 3 questions (sorry if these topics were covered in one of the previous videos): - Do you plan your workouts, or just improvise every day, based on your feelings, level of fatigue, etc.? - Do you log your training sessions somehow? - How do you track progression? There are a lot of variables in your training, so maybe it's not worth to follow every combination... do you have some key excercises/variations which you test regularly? Thanks a lot, and keep up the great work! Greg
@Kboges
3 жыл бұрын
Greg, these are some great questions and each is worthy of a video on its own! - I will often cycle through blocks, some that are more planned, and others that are more freestyle. In general, I don't have an enormous exercise selection so the variety I do include is really just grip and tempo variations. Lately, I've been keeping things even simpler- I have 2 variations of pushes and pulls each, weighted versions of those, and then an easy recovery workout. I do whichever workout I feel like, or haven't done in a while. Very simple. I am old school the it comes to logging training. I log every workout in a spiral bound notebook. I let progress come as a result my training. I know my pr's but I'm not pushing for them all the time. I train close to my "max" and will push for a harder set when I'm feeling good, but really my objective is to get a good amount of high quality volume at a relatively high level of effort, and simultaneously do that with the best form and the most intentional muscle activation I can. You are spot on too. I don't think it's worth tracking every variation. I think it's good to track a few general movements.
@gergelyhavasi8193
3 жыл бұрын
@@Kboges Thank you very much for taking the time for such a detailed answer! So your approach to workout planning, logging and PR tracking is also very stress free and easy to follow, I've expected something like this. :)
@Kboges
3 жыл бұрын
@@gergelyhavasi8193 It's my pleasure!
@chrisstanley9477
3 жыл бұрын
Great video, great content as always. Underrated channel.
@Kboges
3 жыл бұрын
Thanks Chris. I appreciate it.
@renopereira1434
2 жыл бұрын
Im 56 years young and still going strong 💪🏽😎👊🏼
@Samvisualarts
2 жыл бұрын
Love the format brother. Very Informative!
@Kboges
2 жыл бұрын
Thanks Sam. I appreciate it.
@michaela8194
Жыл бұрын
I needed to hear this to remind me it's ok and still productive to stop far from failure for a while. I think I'm addicted to going to failure.
@adammitchell0621
8 ай бұрын
This makes so much sense I feel dumb for not realizing it on my own. Thanks!
@Kboges
8 ай бұрын
Glad it connected with you, Adam!
@jvndn
3 жыл бұрын
Commenting for the algorithm since I forgot when I first watched this gem 👍🏽 keep it up K
@Kboges
3 жыл бұрын
Much appreciated!!! Thank you🙏
@RPGyourLIFE
2 жыл бұрын
We got ourselves a Florida man. That backyard looks familiar! Haha. Great content man. Binging everything you got at this point
@Neophyte4295
2 жыл бұрын
Good video, combining both harder sets closer to failure in a 3 to 5 set method with easy more frequent set training way short of failure is the best method for overall health, strength, endurance and sustainability.
@marcusuni1969
3 жыл бұрын
Great video, and great to see the channel growing. Hope you're keeping well man
@Kboges
3 жыл бұрын
Thanks Marcus! Everything is good here. How is everything going with you?
@marcusuni1969
3 жыл бұрын
@@Kboges all good here my friend. Sounds like you've had a lot on but some cool things coming so looking forward to hearing more.
@The1Devotion
2 жыл бұрын
Hey I just subscribed ! Thank you for your clear explanations and guidance ! I’m always torn between callisthenics and weight training .. but I’ve never done either consistently !
@alihk2290
3 жыл бұрын
Finally he’s back! What is your preferred way of breaking through a bodyweight rep plateau?
@Kboges
3 жыл бұрын
Usually through changing up one or two of the variables. This could be by performing a volume then an intensity block, doing weighted reps, changing grip variations, changing tempo, etc.
@tips777
2 жыл бұрын
Hey man I love your videos I'm a soccer player semi-professional level trying to go pro. Any recommendations for me on how to train smarter and wiser. Honestly this channel is amazing man your doing god's work 🙏🏼💯
@CUB-qy2hj
3 жыл бұрын
What do you think of Time Volume Training? You set a timer of 15 minutes then, Pick an exercise and a weight that you can do max 10 reps with and then, Do 3 rep sets with 10 second rest until you cant lift so just increase the rest period from 10 to 20 to 30 the timer buzzes.
@Kboges
3 жыл бұрын
I was going to include this approach in the video, but I wanted to keep it short. I think it's a great way for more advanced people to mix it up. Technically, you can build some really awesome conditioning this way. For beginners though, I'm not a fan because they usually will chase reps too aggressively and let form break down A LOT. However, if you can stay disciplined and keep your reps clean, it's totally cool.
@brainymeathead9206
3 жыл бұрын
Hey nice to see back! Do have a questions regarding the weighted calisthenics video a while back ( where you progress for 3x6 to 3x10 on a weekly basis ) 1. For the 2 sessions do I only stick to these rep ranges when I perform weighted pull ups and pushups etc? 2. Could I also use this method for my accessories to ensure steady progress? 3. Could this be applied for concurrent periodization, where the first few training days will be allocated for intensity, while the next few days for volume ( as a plan to run a 4 day push / pull split, with the push days focusing on hspu, pushups and a squat and pull days focusing on pull ups, rows and nordic curls ) Keep up the straight to the point and no bs content 🦾🦾🦾
@Kboges
3 жыл бұрын
Hey HYPE GOD! Always good to hear from you. 1. You don't have to stick to those rep ranges. You could run a training block from 10-15 reps, or 4-8. It ultimately is up to you. I think 6-10 works really well for most people, but the idea is to start light, then slowly progress. 2. You definitely could but you also don't need to. With accessory stuff, I often just like to "get a pump" and not worry about progression in the classical sense, but you could absolutely use this progression. I think it is applicable across a wide variety of movements. 3. YES! You are way ahead of me! I was planing a video on this topic a few down the line but absolutely. This is an advanced approach so I didn't include it in the original video, but a volume/intensity concurrent approach is super effective. Your split is the perfect application of this and it can take you very very far.
@brainymeathead9206
3 жыл бұрын
@@Kboges nice nice it’s always great to hear your thoughts on different training styles and periodization models! Keep the content coming 🦾 will be here! For content are have you ever tried out youtube shorts or form cues or an exercise progression you could focus on, this will really help as you really narrow down your explanations as well as going straight to the point no bs just pure info. Anyway thats just my recommendation would like to hear your thoughts about it!
@dotdashdotdash
3 ай бұрын
Thanks for this gold advice
@wyqed
3 жыл бұрын
Love the content, keep it up!
@Kboges
3 жыл бұрын
Thanks, Hugh!
@sparkey337
2 жыл бұрын
Outstanding! Started with your day 1 and enjoying it…got the principle of a few reps left in the tank to stay short of failure. However, if I walk by the pull-up bar or parallettes, I bust out a set (again, way short of failure). I log these and noticed I’m up to about 10-15 sets of pull-ups each day (roughly 5 -6 a set with my max of 10 strict/perfect pull-ups). In your opinion, will this be too much volume overall weekly and might interfere with recovery or should my body adapt if I am not going to failure? (55 yr old dude, 180, 18%) cheers, excellent format and content…a lifelong learner as well👍😎
@ChicagoJ351
2 жыл бұрын
I think it’s ok to lift for maintenance sometimes. So, less volume and frequency, easier sets. If I go into a cut, my lifting is meant to keep what muscle I have and not wipe me out too much so I have energy for cardio and activities. I think people get too focused on gains sometimes. If your main goal is gains, then by all means consistent workouts, pushing to failure, etc… But I find muscle maintenance while doing lots of cardio and fat burning works too. After a cutting phase, then go back to lifting or calisthenics, pushing hard for gains. As long as your not moving backwards it’s not hurting your results (I don’t think). Maybe not the fastest or most optimized for results, but it’s maintainable over time. Why not make it a lifestyle that is fun and sustainable. We don’t always have to be trying to get big. I’m more into symmetry and a natural look anyway.
@karansinghbisht3402
3 жыл бұрын
Hi! This simple question occurred to me randomly. In all of your videos, you've never mentioned about your diet (in depth). Now diet is not a golden question, I want to know what foods are your staple, what eating regimes work for you, do you count calories or not etc. Always looking forward to your content!
@Kboges
3 жыл бұрын
Thanks so much for the support! Staples in my diet..eggs and meat. For fruit, I like apples, oranges, figs, banana, avocado. For veggies, I like carrots, squash (technically a fruit), lettuces. I like to intermittent fast, and I don't count calories.
@Daylightv
3 жыл бұрын
currently running ur pull up mastery program and its been going great but having to do the pull ups on a tree is making it harder than it should be haha
@Kboges
3 жыл бұрын
George! Respect for the tree pull ups, brother! Way to make it work and yeah tree pull ups are amazing. Keep up the good work.
@pizzaki582
2 жыл бұрын
easy sets also get your body use to training, learned the hardway through some tendonitis.
@mendez.tiagoo
2 жыл бұрын
best workout spot ever
@nikolaj97
3 жыл бұрын
Coming in with that heat once again
@Kboges
3 жыл бұрын
Thank you!
@macknumber9
2 жыл бұрын
I didn't hear anything mentioned about volume. Seeing how 10 to 20 hard sets per week is generally used for building size... since this is much less fatiguing could we actually double that number per week? So maybe 20 to 40 easy sets per week is an excellent way to train submax? Or should we be training at a different volume what do you recommend?
@MonteyCarlo92081
2 жыл бұрын
K boges = Apple of Calisthenics
@Kboges
2 жыл бұрын
🙏
@ThatBaldBrownDoctor
3 жыл бұрын
Welcome back Kyle!!! we sometimes really need a bit rest from those hard and intense sets... can i use these in a deload? i mean, if i do the same exercise but for lesser reps... anyway..nice video as always...!
@Kboges
3 жыл бұрын
Thanks BAR! You can definitely use the same movement as a deload. I really like doing this. I often will alternate easy days with either the same movement or an easier variation, such as a row.
@brianshaw866
3 жыл бұрын
Keep the info coming! The one thumbs down does kipping pull-ups….
@Kboges
3 жыл бұрын
HAHAHAHAH! Thanks Brian!
@macknumber9
2 жыл бұрын
Seems like this approach would be perfect for when cutting because your body is not in an anabolic state and it basically can't recover from hard sets. Mind as well do this while cutting
@joselugo2492
2 жыл бұрын
I like your content very much K, because of its precise and practical approach. I believe I am an intermediate athlete. Furthermore, I am kind of stagnated at 3 sets of 7 to 9 pull ups, in the middle of a 40 minutes jog, but I feel that I am not going anywhere. If I want to build mass and strength, can I still combine it with jogging? Or should I perhaps concentrate on failure sets? What would be a quick guide to look and try? Thank you very much.
@onebodyserviceoneshow
2 жыл бұрын
🔥landed🔥
@M.2018-b3f
2 жыл бұрын
Thank you. ✨
@marcoeduardomolinachavez6254
2 ай бұрын
My pleasure, I'm new to calisthenics. Only what you do every day is 10 sets of 10 of each muscle group? (the whole body) Does this not cause problems in terms of the number of series that should be done in the week?
@fouad3469
2 жыл бұрын
Im curently wighted push up 10 rep for 10 sets evry day my question is im i going to gain muscle ?
@siskfjkfkk
3 жыл бұрын
Thanks!
@Kboges
3 жыл бұрын
No problem!
@vlad_IT_87
3 жыл бұрын
Hi man! A question for Q&A: How do you train the posterior chain with calsithenics?
@Kboges
3 жыл бұрын
Great question! Sprints, bridge variations, Supermans, hanging leg curls, etc.
@louishuber7521
2 жыл бұрын
Hey, first of all thank you for all the information. This was my first time hearing about submaximal training and I still have some questions left. How do I structure a submaximal workout? Do I simply cut back on the reps or do I cut back on the reps while at the same time adding weight. So for example instead of doing 8 reps of pull ups should I do 5 reps with added weight or should I do 5 reps without any weight? Thank you!
@gorydays28
2 жыл бұрын
adding more weight doesn't sound like an 'easy' set :D if you reduce the reps but add weight then you won't be any further away from failure
@scottk1525
3 ай бұрын
I find that a workout in which I perform multiple sets close to failure is impossible to recover from in 1-2 days. Typically takes me a week (at least) to recover to the point that I can perform the same number of sets/reps again. Is this a trademark of beginners? Or are some people just much slower to recover?
@Kazza0423
3 жыл бұрын
Question: Do you do any static stretching or do you find that just doing full range of motion when training keeps you mobile enough?
@Kboges
3 жыл бұрын
In the past I have stretched, but I haven't had a regular legitimate stretching practice for several years UNTIL about 10 days ago. I do find full ROM training does a really good job for building and maintaining mobility and that's one of the primary reasons I recommend full ROM for most sets most of the time.
@Kazza0423
3 жыл бұрын
@@Kboges Thanks for your reply :)
@Kboges
3 жыл бұрын
@@Kazza0423 My pleasure!
@kevinpeck8200
2 жыл бұрын
Physique is excellent. I'm huge on calethenics myself. What's your diet like? And do you intermittent fast at all
@Bloodstop
3 жыл бұрын
Hey man, i remember seeing that you mainly eat veggies and meat, are you on ketosis or do you also take carbs? A video about your diet regarding building muscle on a low BF percentage would be awesome!
@Kboges
3 жыл бұрын
Good question! I don't pursue ketosis, though I end up in it a few per week. I do eat carbs, but usually keep it to sweet potatoes, squash, fruits etc. I also have 1-2 cheat meals per week where I eat a burrito, tacos, pasta etc. As for my diet, I don't micromanage it at all. I think of having times during the day where I'm burning fat (when I'm doing cardio and I'm fasted) and times where I'm building muscle (after I train and eat), so every day has very distinct periods (intermittent fasting). After that, I jus eat real food and make sure I get enough protein for muscle repair and satiety (150-200 g per day).
@Bloodstop
3 жыл бұрын
@@Kboges thanks a lot for the fast and detailed reply! I will incorporate and adapt it to my routine as it sounds like just what i need and will be looking forward to new content from you!
@Kboges
3 жыл бұрын
@@Bloodstop My pleasure! Thanks for the support and feel free to reach out any time.
@jimbeam6573
3 жыл бұрын
Hey, I really like your workouts and I'm trying to do the same thing, which is to train daily with the compound exercises. But I also want to train other calisthenics skills, like the front lever, handstand, and handstand pushup. How would you incorporate them into this routine?
@Kboges
3 жыл бұрын
This is the topic of my next video! You have 3 good options... 1. GTG 2. dedicate a few training days per week just to skill work 3. Include "practice" before your daily workout with the basics
@jiggly444
2 жыл бұрын
thanks brother
@maximus0527
2 жыл бұрын
Thank you so much for all of your great content! I was wondering, for gaining muscle, do you have to be intentional about counting calories to gain muscle?
@Kboges
2 жыл бұрын
Hey Carlos! You don't have to count consistently, but it might be useful to have an idea of where you are at, so counting for a short period if time might be useful, but it all depends on context. I never counted anything when I was getting strong or trying to gain weight, though. I just ate, got enough protein, and trained. If you are underweight, as long as you are making slow and steady weight gain, you don't need to count.
@ft.the_equinox
2 жыл бұрын
heyyy man I discovered ur channel by watching minus the gym channel and it looks like ur channel is informative like other channels out there. I also want to ask if training to failure every set is good or bad. Im just doing australian pull up, push up and squat and i do 14 sets every exercise every week(7set per session) what can u advice about my training. thank u in advance sir, i hope ur channel grow bigger, peace!
@Kboges
2 жыл бұрын
Hey Ralph! Thanks for comment. I would no train to failure with a weekly volume of 14 sets. A few reps shy should provide equal stimulation while enhancing recovery. I would also try to get another session in to divide that volume up into 3 days, but this isn't necessary- just my preference.
@ft.the_equinox
2 жыл бұрын
thank u so much for ur reply man, I really appreciated !! by the way, is my set enough for this ? and I also want to progress my reps than on progressing on harder variation, what can u say about it man? thanks again man, new subscriber here!
@Kboges
2 жыл бұрын
@@ft.the_equinox Just slowly increase reps over time. The trick is to not go so fast that you stall out or get hurt. Gradually increase your reps. Imagine if you can do 10 good pull ups. If you added just a rep every month, you would be doing 22 good reps in a year, and that's WAY more than most people can do even after they have been training for a long time.
@ft.the_equinox
2 жыл бұрын
thank u so much man! i will apply that to my training!
@JC-xy6mt
2 жыл бұрын
@@Kboges Increasing reps per set over time? Will i be expecting reps count inconsistency per sets?
@mdvog8005
Жыл бұрын
you are doing the exercise with the barr and with the rings, i could do both right outside my appartment or with a 12 minutes walk. Today, we have clouded skies, 4 degress, it is wet air. Can I nevertheless go and try to do it without warm-up? if i concentrate very hard? i have learned recently, if done with good focus, slowly and with flow i can do such an execise without damage. sorry for the off topic - but i want to go out
@teosiriosica
2 жыл бұрын
I love your tips. Thanks a lot, bro! I have a question: I have been doing pull-ups with a pull up bar. I recently started. I'm just a total beginner. I noticed that when I do pull-ups I get to 4-5 or 8-9 when I have slept well and then I can't seem to be able to go past this threshold. I do them every day but I can't seem to break through these numbers. What do you suggest? Thank you for your help. :)
@Kboges
2 жыл бұрын
Check out my free program on my site. Alternatively, determine your max PERFECT reps. Every day do 2-3 sets with 2-3 reps below this max. Focus on perfect form. No kip. Full ROM. Do that for a few weeks, rest and then retest. Repeat the process.
@goodyeoman4534
2 жыл бұрын
Hello mate. I had the same problem. I added a fourth set to my workouts and that increased volume led to higher reps. Also, adding modest amounts of weight (2.5kg, 5kg etc.) to your pull ups will definitely help.
@teosiriosica
2 жыл бұрын
@@Kboges Allright, boss. I'll give that a try. Thank you!
@teosiriosica
2 жыл бұрын
@@goodyeoman4534 Hey bro, I really appreciate your tips! I'll give 'em a go. Cheers!
@salvador97730
3 жыл бұрын
Do you think squats, split squats, and lunges variations with dumbbells or bodyweight are enough for hamstrings and lower back development and overall for not having imbalances?
@Kboges
3 жыл бұрын
It depends on your natural strengths and other activities. If you have a naturally weaker or underdeveloped posterior chain, and don't do other posterior chain dominant activities, then probably not. However, if you tend to naturally have a developed posterior chain, and do things like hill sprints, then you are probably fine. It really depends on the individual, but it's never a bad idea to add in extra work for this muscle group.
@JoShsFITNESSnFUN
2 жыл бұрын
Basically a Deload week..?
@Jbud5000
3 жыл бұрын
Took your squat advice and do 300 a day,usually in sets of 50 with limited rest between sets for the conditioning.Can I also do push ups 7 times a week,if I change up the rep counts?
@Kboges
3 жыл бұрын
Yes you can. Also consider changing up the grips to avoid overuse injuries. Start slow and build up over time while listening to your body.
@cam-inf-4w5
8 ай бұрын
Im cutting rn and i feel like my body is about to fall apart lol like literally my joints and parts of my lower back and im just handling my same old 40lb dumbbells. I could do 300 body weight squats in a row now i struggle to do 100 in a row and im gassed the whole time. I feel like im leaking muscle and protein faster than i can even take it in. Will my body adapt to this like getting used to fasting? Or am i going to just lose all my muscle and get like skinnyfat? 100% natty for life. Ik cutting weight im going to lose muscle ive accepted it but even after i eat and chug a protein shake i still feel gassed and out of breath. Will i push through this and then feel normal? My pushups strangely havent changed much but like i said its like my sets are cut in half or less. And i am fatigued a lot longer but i dont wanna take too many rest days and lose my muscle but i go to do an overhead press or something after 2 or 3 days and my triceps and stuff are still tight, i can complete the push pretty well bc I have that drive but on the way down i can barely control the weight its approaching that collapsing fatigue even if my mind wants to do it its like my muscles are asleep. Im taking multivitamins too. Last time i cut for the first time i got like skinny but also no abs just like proportional body fat percentage down. How do i keep my weight i guess but keep the muscle and rid the fat i feel like im doing it all and im slowly seeing "results" in the mirror but im not a power lifter but im typically strong as hell and not to be fckd with and now i feel highly fck-with-able uk what i mean? Lol is being cut just a big bluff?
@kygo
Жыл бұрын
Do you always do 3 sets of each exercise and how did you decide on that as the optimum set range? Was it through personal experience and it was what worked best for you? Or are you using some studies / research that says 3 is the best set range? I have days when I'm busy / not feeling it, but I can easily convince myself to quickly do 1 hard set to failure of each exercise, and I'm wondering how good 1 set is vs just 3 sets.
@Kboges
Жыл бұрын
No sometimes it varies from 1-5 sets depending on my fatigue and time. Average 3 a day puts me at 21 sets per week, which is toward the upper end of what most research suggests is an effective weekly volume. A single set is absolutely a potent stimulus and sometimes that's all I do, and I certainly don't feel bad about it.
@kygo
Жыл бұрын
@@KbogesThank you... I'm trying to keep daily consistently, and I find I'm much more likely to stick to it every day if I tell myself "it's just 1 set, I'll be done in no time" but most the time I'll do 2 - 3 sets anyway...
@KrisVic91
3 жыл бұрын
Interesting. I think the whole, "Work HARD, work yourself into the GROUND EVERYTIME!" Approach, is really f**king stupid. And it's all you hear from cough "motivational speakers" on KZitem. Yeah good luck to them trying to be active at 70+. Work Smarter not Harder.
@Kboges
3 жыл бұрын
That is exactly right. Well put!
@luisespiritu3932
3 жыл бұрын
My training days are 4 days a week. Can I implement greasing the groove for pull ups and push ups in those training days? thanks
@Kboges
3 жыл бұрын
It really depends on the overall training day. Yes it is possible, for sure. But, you want to make sure you are balancing training with recovery.
@Bradford10KalEl
2 жыл бұрын
I currently do 5 reps 12 sets, should I keep doing this work out till failure &/or Fatigue or Just continue and increase reps?
@JPfitness825
3 жыл бұрын
Hey kboges, my protein consumption is pretty inconsistent so I find myself drinking a 25g protein shake after each work out. I feel pretty good doing this but I'm wondering if drinking protein shakes on a daily basis will negatively impact my health, any thoughts on this?
@Kboges
3 жыл бұрын
It really depends on your current health status and disease risk. If you have any concerns, definitely check with your doctor.
@sman53
2 жыл бұрын
You can easily track your food macros in a free app , if you’re eating fairly healthy you maybe hitting your required protein targets with the need for processed and expensive powders
@Jim-uj3ty
2 жыл бұрын
When I do dips on a push day. I've been striving for 40 to 50 total reps. My sets might be: 10, 10. 8, 7, 6 etc. till I reach the total goal. Usually by that 3rd set I can't do 10, and each set gets lower. Are you suggesting that I not max out with those early sets and instead do shorter easier sets? But then just do more shorter sets to reach a goal? I love this concept of training.
@Kboges
2 жыл бұрын
It depends on your goals and your training status. If 10 is your true max, I would spend most days doing sets of 7-8, then if you are feeling tired, maybe sets of 5-6. All sets done with LONG rests and a focus on perfect technique. After a few weeks of that, you could perform a max again to see where you were at and then repeat the process by training most of your sets a few reps short of that.
@Jim-uj3ty
2 жыл бұрын
@@Kboges Regarding sets. I thought I understood that you (usually do the chosen 3 exercises for that day) as super sets. Is this correct?
@Kboges
2 жыл бұрын
@@Jim-uj3ty Yes! A push, a pull, and a leg movement. 2-4 sets per day (sometimes more with legs, it just depends on the movement).
@macknumber9
2 жыл бұрын
@@Kboges can you do a video on rest times? How different rest time relate to different goals
@kiet504
2 жыл бұрын
Are there clear differences why you would use an active vs. dead hang in pull ups?
@Kboges
2 жыл бұрын
Yeah for sure! For max rep performance, active hang is key. For max hypertrophy, I think the stretch in the dead hang is a very potent addition.
@JeffreyHuff-v7t
2 ай бұрын
If I workout to failure on the weekends. When is the best time to do easy sets?
@Kboges
2 ай бұрын
Depends on your program, but you could scatter them throughout the week.
@Michael_00001
2 жыл бұрын
What's your opinion of muscleups?
@michaelvincent5455
3 жыл бұрын
What about high volume during a calorie deficit? Is it effective for overall health and strength
@Kboges
3 жыл бұрын
In general, calorie deficits impede recovery, so usually it is harder to recover from hard training. There are exceptions to this, but for the most part, backing off on volume during a steep deficit is a good idea.
@michaelvincent5455
3 жыл бұрын
@@Kboges I'm 6 foot 1 200lbs. My goal is to get to 180lbs lean and strong. So ill have to enter a calorie deficit. But I hate rest days, can I still make progress training pushups pullups and legs daily if I keep the volume low? Or would 3 days per week be best? Is there an effective way to train everyday regardless of bulking or cutting
@Kboges
3 жыл бұрын
@@michaelvincent5455 Yes! Just keep your volume low. I dieted on 3 hard sets per day but I just needed to take a few more easy days that usual. It was fine. You can always try 1-2 sets per day. Listen to your body. If you are feeling wiped out, train light.
@michaelvincent5455
3 жыл бұрын
@@Kboges Thanks so much for your response. I'm gaining tons of value from your videos!
@w.r.ongjr9825
3 жыл бұрын
Hey, do you do pullups and pushups during the same workout?
@Kboges
3 жыл бұрын
Yes! But a push/pull, or a push/pull/leg split is a great way to train. I have used both in the past and I enjoy them a lot. I also have done single movements per workouts too. Great for those who don't have a lot of time.
@w.r.ongjr9825
3 жыл бұрын
@@Kboges great! Thanks for responding, will definitely try incorporating both in one workout now. I usually get too fatigued doing a 4x12 pullups with a 2 min interval which is why I leave out the push for another day.cbut Ill try working around with it
@calvinbrown123
3 жыл бұрын
How can I increase pull-ups or be able to do pull-ups without brand and machines and how many days should I do pull-ups every day or every other day to increase
@Kboges
3 жыл бұрын
Work on improving your body composition and getting very good at rows!
@calvinbrown123
3 жыл бұрын
@@Kboges ok thanks like bodyweight rows
@Kboges
3 жыл бұрын
@@calvinbrown123 Yes sir
@macknumber9
2 жыл бұрын
@@Kboges how come you don't like jackknife pullups? Or do you? I can only do 3 good form pullups but with jackknifes I can get much more volume in...
@MonacoRocha
3 жыл бұрын
Hi Love your Vids.. Do you Run, Jogging?
@Kboges
3 жыл бұрын
Yes. I'm a big fan of running. Feels great, helps keep me lean, and great for overall "wind".
@MonacoRocha
3 жыл бұрын
@@Kboges So Jogging does keep you lean?
@Kboges
3 жыл бұрын
@@MonacoRocha It is a tool that can be useful for some people. I try to keep a high level of overall physical activity because I like to eat a lot hahaha
@getsugatensho78
3 жыл бұрын
Hello, i like your content (from France !) I have a question : are you paying attention to your push/pull ratio ? Are you considering your push rep and sets to adjust your pull rep and sets (or vice versa ) ? Or are you considering your push and pull sets and rep totally separatly ? (I Hope it's clear)
@Kboges
3 жыл бұрын
Great question! I keep the ratio equal, meaning I do the same number of sets for pulling as for pushing. Rep count is less important than set count when considering volume, since sets close to failure are what are contributing to most of the growth response.
@fightingforfaith777b2
2 жыл бұрын
Hi @k boges Can I do push up Daily Please ?
@Kboges
2 жыл бұрын
Yes. Start slow and build up over time.
@fightingforfaith777b2
2 жыл бұрын
@@Kboges thank you sir
@pranavkonjeti
2 жыл бұрын
Hey there! I'm a 14 year old and I really want to build some muscle in my arms since I play volleyball and I think that building arm muscle will definetly help in that. What's the best way for me to start? Do I eat a ton of protein-rich foods or start slow workouts? I have no plan as of right now, thanks!
@edricjordan7093
2 жыл бұрын
What is greasing the groove in these terms?
@Kboges
2 жыл бұрын
Probably about 50-70% Max, 5-10 sets spread out over the course of the day.
@edricjordan7093
2 жыл бұрын
@@Kboges thank you.
@jaemeymatherly7598
2 жыл бұрын
Where did you get this pull up bar?
@QuangNguyen-ve7nh
2 жыл бұрын
Are you all bodyweight?
@johnsailor3590
2 жыл бұрын
What anabolics do you use?
@Kboges
2 жыл бұрын
I don't. I'm 6'1", 175 and 10.5% body fat (measured by dexa). FFMI of 21 and I've been training for 25 years. Not a level of body composition that the vast majority of people would need drugs to attain.
Пікірлер: 170