14 months of training ring pull ups, RTO dips, ring row variations and false grip strength and I finally achieved my first strict form ring muscle up yesterday. Personal goals are so gratifying. I appreciate the inspiration this channel has provided about setting goals, being consistent, and holding yourself accountable.
@Kboges
Жыл бұрын
Well done and congrats, my friend!
@makan1568
Жыл бұрын
Nice achievement 👍 I bet it took a lot of work! I have to take rest. After practicing muscle up I got a lot of pain in sternum.
@ReeferCheifer13
Жыл бұрын
@@makan1568 yea it has been the best journey though. I recommend practicing the transition portion with just your tip toes helping for assistance. I wish I learned to practice that a lot sooner. But if your sternum is really hurting I would consider not practicing whatever hurts for some time.
@Soap029
Жыл бұрын
@@Kbogesgood videos as always sir. I can do pushups max 30 . How can i target other parts of my shoulders. Cant do HSPUs yet 😂.
@oaknash2038
Жыл бұрын
As I get into my later… ish years 😬 I find my goal very much is - and probably will remain - maintenance. I'm pretty happy with the level of condition that I have which is a considerably better than most of my friends and acquaintances and with moderation look forward to being fit and healthy for years to come yet.
@Kboges
Жыл бұрын
Absolutely not wrong with that. Seek to maintain and when you pick up a little win here and there, enjoy it!🙏
@Jim005
Жыл бұрын
I was also reminded yesterday of the power of rest. I haven't been able to work out much this week because of my new schedule, and I went for a max set of pullups and hit 19 when my previous max was 18. I went for that 20th but couldn't get chin over the bar. But rest works!
@Kboges
Жыл бұрын
Well said, and well done!
@dudeatmenangle
19 күн бұрын
A ride with Chi is an adventure of a lifetime .
@Kboges
19 күн бұрын
Right on!
@samgomez2088
11 ай бұрын
I was stuck at a 330 squat for years. I gave up and focused on pistol squats for a few months - going from assisted pistols to full rom, unassisted, with 80 lbs. The first time I tried a squat after that, I was shocked! I expected to only be able to do 315 or less, but instead I PR'd and hit 345. Motivated, I trained squats again, and quickly found I was losing strength instead of gaining it! And my knees and low back were hurting. Sonit turns out I need to spend all my time pistol squatting 😂
@rajpranjal8861
Жыл бұрын
Weighted push ups with a deep stretch. Quite possibly the best chest exercise
@Kboges
Жыл бұрын
100% agreed. I'll be talking more about this incredible exercise in some upcoming videos.
@absoluteaman
Жыл бұрын
In my mid-20s, I wish I had started doing pulls five years back, I am glad to follow the channel.
@Kboges
Жыл бұрын
Thanks for the support, brother! It's never too late to start, Mid 20's is perfect!
@DJhostiletonewexperiences
Жыл бұрын
you're getting better at pull ups. it's impressive
@Kboges
Жыл бұрын
Slowly but surely! Thanks my friend. 🙏
@jeffolah
Жыл бұрын
Back on the bodyweight train for the last few months. These tips and this channel are gold!. Thank you Kyle!!!
@Kboges
Жыл бұрын
Awesome to hear, Jeff! Let me know if you ever have any questions!
@jeffolah
Жыл бұрын
I truly appreciate it@@Kboges !
@bkdesignr
Жыл бұрын
I second the power of rest! My right shoulder has been irritated for some time now, I've had to go easy on the push side of the house and focusing on the pull. Incorporating push movements back into my workouts now, I've hardly seen decline in reps and strength. If anything, I was able to do 1-2 more pushing reps than before. Simply by taking a break and also active rest, regarding my pushups and dips. Great stuff Kyle, thanks again.
@Kboges
Жыл бұрын
This is great to hear! I hope others find this reassuring; you don't have to fear taking some time off. It can be EXACTLY what you need.
@emiliomarbanjr
Жыл бұрын
My bad, i though this was a tutorial on how to pick up Puerto Ricans.
@Kboges
Жыл бұрын
😂😂😂😂😂 dude this had me rolling! Sorry for the disappointment 🤣
@GymGarageMan
Жыл бұрын
Been doing these for decades..they work! Keep inspiring the world Brother!!!
@Kboges
Жыл бұрын
Thank you, brother! 🙏
@Leo-Crespi
Жыл бұрын
Great video as usual, you are the best for me at this stage after years and years of following fitness channels on youtube. I'm picking the things I need form you when it's the right moment for me and that's great, no rush and perfect for working out from home as I stopped going to the gym during covid and never restarted. If I can only give you one advice to thank you, it would be to add some outro footage at the end of your videos for the simple fact that currently the screen gets filled with links while you're still sharing the last (usually important) part of your content. It's annoying and it doesn't have to happen really. You make it once and it's there forever. Enjoy the rest of the day and thanks again for what you share.
@Kboges
Жыл бұрын
Thank you, Leo! And that feedback regarding the video is amazing. I will make that adjustment. Much appreciated!
@alexmcesar
Жыл бұрын
What I love about your videos is that they are very short but immensely insightful, thank you so much for keeping them that way! Regarding this subject, I feel like I can get very strong and lift heavy (been doing reverse pyramid pull ups beginning with 35kg attached for 4 reps, chin above bar, at only 74kg and 40yo) but always dealing with injuries and actually not growing in size at all. Should I rethink my ‘concept’ of PRs and swap the weight for reps instead? Thanks again Kyle!
@Kboges
Жыл бұрын
Thank you, dude! I appreciate the kind words and support! 🙏 I think when you stall, it's a good idea to change things up in a way that still piggy back on the adaptions you have already made, but challenge you in a way that is slightly different. You could change your rep range, going with a lighter weight, you could change you set structure, you could change your grip orientation, you could change your grip width, you could introduce tempo (like a pause at the top)... you get the idea. Change a little something, or maybe a few things, spend some time making progress with that, then revisit what you were doing before. You might be a bit rusty at it, but after a few sessions, you will start to polish it up, and face it with a new level of adaption you accumulated from training the variation. It's a solid way to approach setting a new PR. Don't rush the process, just take your time.
@JacobCapablanca
11 ай бұрын
"and whether or not that goal is a way of building fitness, or just a way of displaying fitness" Resonates with me so much. This year I had the goal of doing 5x5 1 arm pull ups. I trained them specifically and ended up getting to 4x4 consecutive reps each arm before getting elbow tendonitis (subtly increasing over time). I had to take a huge break and start all over again. I guess, some movements are just not meant to be utilised on a regular basis until we've first built the foundational strength to perform them often. Like Kboges, I unlocked advanced calisthenics skills without ever training them specifically. They came as a byproduct on focusing on the "boring" exercises with quality. Not sure where I'm going with all this but I hope this speaks to someone out there in some way. Safe training everyone!
@Kboges
11 ай бұрын
Dude thank you for sharing this. It’s a very interesting and illustrative description of what I try to talk about in most videos. Excellent comment! Thank you, my friend!💪🙏
@kingdomoflions5391
Жыл бұрын
I’d love to hear more about supplementary practices to boost overall training performance; Sleep habits, mindfulness, etc 😃 some suggestions!
@Kboges
Жыл бұрын
Excellent suggestion, Pat! I’ll start thinking about this and see what I can come up with.
@stormcrow3642
Жыл бұрын
Excellent advice thank you. I’d like to hear your thoughts on building forearms, if you’re looking for a topic. Thanks!
@IanEstabrook
Жыл бұрын
That thumbnail… KBoges’ physique has gone full action figure mode.
@Kboges
Жыл бұрын
Hahaha thank you, Prodigy!
@xy3364
Жыл бұрын
My performance goal is to able to get back to my form before I torn my cuff rotator after wall climbing anything beyond that is a succes and I have the whole time in the world to achive that thanks for video and stay strong stay healthy 💪👍
@Kboges
Жыл бұрын
You will definitely get there! Take your time, DO NOT RUSH THE PROCESS, and you will be back. I've learned so much coming back from injuries. Use it as an opportunity to observe, learn, and dial in your training, and you may be shocked to realize you can exceed your previous performance with your newly acquired knowledge and experience. Good luck, brother! Report back along the way.
@divine2202
Жыл бұрын
💯 about the one arm Chin-up, I learned how to do them without practicing them at all, the moment I was able to hit 23 pull-ups I was able to do one arm Chin-ups, same thing for front lever, I only do skin the cat and though I'm can't hold them for more than 5 secs I still learned them just from doing basic movements.
@Kboges
Жыл бұрын
Exactly! I think people underestimate how far basics can take them.
@sh1v_swo
Жыл бұрын
I can do 15 pullups and not even get close to a one arm chin up. I can't even bend my elbow. How are you doing this?
@jerryreuss5755
Жыл бұрын
My max weighted pullup is 74% bw. I can do 5 sets of 1 one arm pullup negatives each lasting 10 seconds. And I can do three assisted one arm pullups with my hand on shoulder for assistance. But I can only get a quarter of the way up unassisted. How do I know when I am ready to one arm pullup? And what is the best way to train for it?
@divine2202
Жыл бұрын
@@jerryreuss5755 I can't really say, like I said people are different, the one arm pull-up might come easy for me but be difficult for you, my advice though is to do gtg with weighted pull-ups, I do pull-ups everyday, sometimes I just do 5 anytime I get near my pull-up bar, this is minus my 2 sets per day pull-up workout
@NorThenX047
Жыл бұрын
@@jerryreuss5755fitnessfaq 1 arm pullup
@Gusman27
Жыл бұрын
You could add this and all your other verbal info from past videos into written form and make it a book!! I’d buy it.
@Kboges
Жыл бұрын
I appreciate that, brother! Thank you 🙏
@Juan-gd1wd
Жыл бұрын
Very useful content. Thanks Kyle
@Kboges
Жыл бұрын
Thanks, Juan!
@FollowthewhiteRabbit.
Жыл бұрын
Thank you very much for this advice. It came just at the right time 🙏
@Kboges
Жыл бұрын
Good to hear!
@jamesl556
Жыл бұрын
Thanks so much for what you bring to the community! I'm wondering, for a lot of your training it appears you do sets up to around 20+ for pullups, to 30+ for pushups, and 50+ for squat movements. The rep ranges are quite different for each movement. If I'm looking to build equal endurance and aesthetics across the body, does it matter that the rep ranges are not equal? Does 20 pull-ups worth of back and bicep endurance equal 75 squats worth of quad and hamstring endurance for example? Thanks so much again!!
@whodis799
Жыл бұрын
Great video Mr. Bogus. Keep up the great work and we will all achieve the Bogus physique together!
@Kboges
Жыл бұрын
Haha thanks dude!
@geezzz2908
Жыл бұрын
Hey Kyle, I've already seen many of your videos which are just amazing! But I still have a question; I'm currently learning kickboxing and wanted to ask you, if you could give some tips or do a video on how to train for martial arts with basic calisthenics. I would appreciate that very much! Keep up your fire no bs content!💯
@aumnamashivaya4
Жыл бұрын
Excellent point as usual bro! I think nutrition tends to be a very overlooked aspect as well
@Kboges
Жыл бұрын
Agreed!
@person28377
Жыл бұрын
Mr boges I love your videos you inspired me to master my body weight. 🙏
@Kboges
Жыл бұрын
I'm so happy to hear that! Thank you for the feed back my friend, and thank you for the support!
@leebuchanan8194
Жыл бұрын
Hey,loving the content, also the fact it looks like you live in paradise, Scotland myself and currently rain!😂
@Kboges
Жыл бұрын
Hahah thank you, brother! I'm in San Diego, so we probably have some of the nicest weather in the world. I'm really grateful for it, but every place has its own beauty. My wife LOVES Scotland and has been wanting to plan a trip there for some time. According to her, it's one of the most beautiful places she's been to.
@heeebeeegeeebeee
11 ай бұрын
Off topic here, but I’d love to see a video on how you recommend handling the golfer’s elbow you mention in this video. I’ve got recurring golfer’s elbow in one of my elbows and it’s extremely annoying. Never seems to go away completely.
@vividchilling2492
11 ай бұрын
U the man 👌👌
@tonyt1551
Жыл бұрын
Golfers elbow suuuccccckkkkkkkss 😂. I got it one time from not locking my elbow at my side doing kettlebells. Took like 7 months to fully heal it.
@Kboges
Жыл бұрын
It is annoying. I feel like there was a stage where I had it constantly from doing archers and 1 arm negatives. It's incredibly frustrating.
@ShadowFlame7
Жыл бұрын
very helpful
@Kboges
Жыл бұрын
Happy to hear that, shadowflame!
@avigluck
Жыл бұрын
Sticking to basics, now going to do full body workout, rings muscle ups, chin ups, dips, sissy squats and weighted squats , nordic , calf raises. I this sticking to basics , and doing them weighted will give me strength for the display of calisthenics cool tricks, Planch, levers, ect
@Kboges
Жыл бұрын
It very well could and it depends on how far you go with the basics. Building an incredible base with them will give you an enormous head start on the journey to achieve whatever skill you didn’t get for free.
@socodiloco9555
Жыл бұрын
Hey there. I did your Pull Up Programm for a while. Well i did it for pull ups and push ups und alternating days and just added a leg movement every day as well and i loved the simplicity of it and made great porgress. After 16 weeks i began switching it up with some weighted chin ups. (I just love weighed Chin ups) But I should have known better and i got a raging case of golfers elbow and now I can't do any pulling movements for a couple of month already and it hurts like hell. How did you get rid of your golfers elbow? Any tips? Maybe a good video idea. Are you familiar with Mark Rippetoes approach? I'm kind of scared to try it because if it doesn't work it will probably make it a lot worse. Anyway thanks for all the great content. Cheers
@lazycat9731
Жыл бұрын
dude, you have beautiful form
@Kboges
Жыл бұрын
Thank you!
@dhoye1225
Жыл бұрын
Good stuff as always! You touched on golfer's elbow. With any kind of lifting, we're typically gripping something throughout a workout, is there anything you've done to counteract it specifically? The only thing I've seen for working the extensors are those bands and/or a rice bucket (which I've never tried).
@penumbrium
Жыл бұрын
band hammer curls and tricep pushdowns help. just really high rep.
@Kboges
Жыл бұрын
I had great luck with reverse Tyler curls using a theraband
@ronald7482
Жыл бұрын
Try ring work. My elbow recovered from ring work
@Kboges
Жыл бұрын
Agreed! @@ronald7482
@siddhant46s54
Жыл бұрын
Could you please let me know what exercises you use to build your hamstrings?
@wakeupp563
Жыл бұрын
for elbow pain I would suggest you to use elbow sleeves... with sleeves I can workout without elbow pain
@Kboges
Жыл бұрын
Nice! I think there are different types of elbow pain. Golfers elbow is very different from most elbow irritation and is notoriously stubborn. 1 arm chins are also famous from developing it. Im not sure elbow sleeves would do the trick on this case, but if your experience suggest otherwise, I would love to hear about it!
@Andelea
Жыл бұрын
Great video! I would love to have tour opinion on the Myth of chasing the pump, like do you need to feel the pump to build muscle, the difference between short but intense workout and long with lot of volume but nervously less intense... hope you understand my request and im looking forward to an answer 😂🙏💪
@josephsmth646
Жыл бұрын
You put really good content man ,btw did you any time test your one rep max on bench??.
@Kboges
Жыл бұрын
Thanks! My pr lifting was 265 x3 without a spotter. Not that great, but it also was not a lift I trained regularly or consistently. It always injured my shoulders.
@alexchaney5582
Жыл бұрын
Are you a fan of mechanical advantage drop sets? For example, doing sternum chins till failure and then immediately while still hanging on the bar follow it up with normal chins to failure.
@raylarone6722
Жыл бұрын
Hi Kyle, I've been following your workout advice for about a year now. Last September I couldn't do a single pull up but over the past year I've worked my way up to 3x10 pull ups, 3x50 squats and 3x12 dips (all with solid form). The progress has been slow but very consistent. I've literally averaged less than 1 extra pull up a month XD My question is what should my goals for my second year be? Just continue increasing reps until I get 3x20 pull ups? Thanks for all your amazing advice :)
@Kboges
Жыл бұрын
Ray! This is incredible, dude! That is not slow progress at all; that is EXACTLY how you want to do it, so well done, my friend. For your second year, 3x15 would be superb on the pull ups. With your legs, it depends on what adaptations you want to develop, so you could go in a bunch of different directions. For dips, you could probably push those to 3x20+. More than these numbers though, and these are just fun little pursuits, focus on refining your movement even more! Practice as if you are training to become a master in your basic BW exercises. Let the reps increase as they do, but keep trying to peel layers back from each movement. I've been doing them for a long time, and I'm still discovering new things about them all the time.
@KrisVic91
Жыл бұрын
I hit a PB today, 50 pushups in a row. Followed by a set of 32, then reminder set of 18. On Friday, I did a set of 40, then a set of 45. So 2 sets of 50 is my current goal. Felt good hitting 50, when I get 2 sets of 50, ill be elated. I like the 2 sets approach but still feel somewhat like I should be doing more sets... I duno, probably a psychological thing.
@Kboges
Жыл бұрын
Dude is sounds like you are moving in the right direction! As long as you are making steady gains, stick to it! That would be my recommendation. You have the rest of your life to play around with more.
@KrisVic91
Жыл бұрын
@@Kboges I guess so man. I just ponder if it'd be getting more gains quicker if I did say 5 sets. Know what I mean? Like it's just drilled into us, work harder, more pain more gain etc. So just sticking to 2 working sets is in itself a bit of a psychological challenge. Like if I was in Prison, I imagine I'd be doing hundreds of pushups a day. But maybe that would actually be hindering gains?
@Kboges
Жыл бұрын
@@KrisVic91 it’s a great question! I would say this, the relationship between volume and gains is not linear. So doubling volume is not likely to give you double the gains. It seems to be with diminishing returns, to an eventual plateau, and then regression after that. Where these happen is very individual. But if you are making gains, keep at it. If it’s not broke, don’t fix it😂
@KrisVic91
Жыл бұрын
@@Kboges I saw a video of a bloke who did 100dips for 30days and he got very impressive gains. I'm wondering If dips is the most bang for your buck exercise for upper body. I wonder how far someone could get, just doing dips and an inverted row/pull up. The guy is called Simple man, dips 30days.
@JosephBarnett-yg2nt
Жыл бұрын
What do you think about hollow body pull ups or the hybrid pull up that fitness faqs talks about?
@Kboges
Жыл бұрын
Legit and excellent for gymnastic skill transfer. I like arched back (but the arch doesn't need to be crazy) for general strength and muscle building.
@blackwhispers1942
Жыл бұрын
I get neck pain when i train the pushup, am on incline pushups working to get stronger at horizontal pushups. Any remedy for the neck pain apart from muscle relaxers pills?
@bkr3916
Жыл бұрын
I'm sorry, I'm a fan and I'm enchanted by this channel and this training method. But I'm Brazilian and I watch with subtitles. I'm still trying to find myself and set up my routine, but I have a question. To find my necessary number of daily repetitions, should I do 3 sets until failure and the result will be my number? And should I aim to increase my repetitions from there? Or should I do 4 or 5 sets? What's the difference? Currently, I've chosen a number, as suggested for beginners/intermediates (50), and I'm doing several sets (3-10) perfectly until I reach that number. But I don't know if it's the best method. Is it better to do 3 sets of my maximum and try to improve the number of repetitions? Thank you!💪
@angelsjoker8190
Жыл бұрын
How did you deal with/get rid off your golfer's elbow. I have a similar problem seemingly stemming from pull-ups.
@Kboges
Жыл бұрын
Check out Reverse Type curls with a theraband. That worked for me.
@kerembulut5947
Жыл бұрын
What weight vest is this? Could you link it?
@Kboges
Жыл бұрын
www.roguefitness.com/rogue-plate-carrier?sku=BE1502-L&gclid=CjwKCAjw6p-oBhAYEiwAgg2PglFgAVJtAQ25qKmspzTBmcgLdQLv6Z3WaSu84a2FPd9t5KqutC_VjBoCc4kQAvD_BwE I love this one.
@nhatthanhnguyen3975
5 ай бұрын
sorry im new. What is PR mean because I can't find the definition on google
@BasedCalisthenics
Жыл бұрын
Hey Kyle! Great video again. Would one specific exercise focused on the one arm pull up be good to add into a workout whilst the bulk of the workout is still based on basic pull ups and chin ups?
@Kboges
Жыл бұрын
Yes. I’m going to make some content on this in the future. It’s the “hardware vs software” upgrade idea. Spend most of the time upgrading the hardware. You may get the skill for free and if you don’t, a little software (specific prep) can get you there.
@BasedCalisthenics
Жыл бұрын
@@Kboges it's interesting that you say that. The "skill for free" that came to me was the one arm pull up (only on my right side) which was one of my goals funny enough. Very keen on the upcoming content!
@Kboges
Жыл бұрын
Yeah it's wild how that works. There are several people in the comment section that got the 1 arm chin up for free just by getting good at pull ups. I've also read several accounts by climbers who got it for free just by climbing, and I know a guy who got it that way as well. @@BasedCalisthenics
@BasedCalisthenics
Жыл бұрын
@@Kboges So fascinating how the body works.. let the saga continue haha.
@michaellawinsky5072
Жыл бұрын
Thank you for the time that you give us to us super-mega excellent!! 1:27 video thank you so much my friend!!🏋️♂️🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🥤🤜🤛
@Kboges
Жыл бұрын
Thanks, Michael!
@quesa7941
Жыл бұрын
In which of the two types of movements (fitness builder or fitness displayer) do you think is the Handstand Pushup? Great video as always
@Kboges
Жыл бұрын
Depends on the person and the injury risk. For instance for me, they are rough on the wrists. I do better with weighted decline push ups, and would use that as a primary movement to build the HSPU. But for others, this will vary.
@DavidTran-hf3hn
Жыл бұрын
Would you be able to do a video on home gym equipment?
@Kboges
Жыл бұрын
I will do a more expansive one, but I made one back covering what I view as the best equipment for the money kzitem.info/news/bejne/w5Cjm4mAkYNjkoo
@bensun432
Жыл бұрын
How do you recommend setting rings up for wide grip pullup? Can you also share the type of weight vest you are using? Thanks for the consistent inspiration!
@Kboges
Жыл бұрын
I don't usually like rings for wide grip. I much prefer the bar.
@healthystrong1
Жыл бұрын
👍
@Kboges
Жыл бұрын
🙏
@mamaduerrante4502
Жыл бұрын
Cool video. Btw how tall and how much do you weight ?
@Kboges
Жыл бұрын
Thanks! I'm a bit over 6'1" and weight a little under 180.
@alexebenoit
Жыл бұрын
Hey K! I can only do 5 shoulder width pullups... should I keep working on those before trying do work on my wide grip pull-ups?
@Kboges
Жыл бұрын
In my experience, YES! Everyone will vary in this regard, but I found wide grip pull ups to be exceptionally hard. I could do sets of 30 shoulder wide, but only about 5 wide grip with and arched back. I found this variation to be very hard, but very rewarding and beneficial.
@alexebenoit
Жыл бұрын
@@Kboges thanks for you quick answer! Really aopreciated
@owenwright4927
Жыл бұрын
Hi Kboges love the vids just wondering if you could help me with something I’m a bit confused on push-ups wnd their progressions will I build strength if I do 10 reps then rest 3 mins inbetween each set ? Once you gain mastery over simple push-ups should you move to one arm push-ups then weighted push-ups ? Clearing this up would help me greatly as I’m struggling to understand thanks
@Kboges
Жыл бұрын
Absolutely! However if your max push up is 10, you likely have a LONG way to go before you have mastered the simple unweighted push up. As you get stronger with the basic push up, you gain access to harder variations and weighted movements.
@owenwright4927
Жыл бұрын
@@Kboges I see so is there a set number to master the unweighted push-up ? I usually do 5 sets 10 reps Thanks for the quick response btw hope I’m not annoying you with the long messages
@Kboges
Жыл бұрын
Not a set number. It's whatever you want. In general, I recommend training closer to failure, building your capacity slowly over time, and trying out/incorporating other variations as your capacity for them becomes available. @@owenwright4927
@jasonwelsh417
Жыл бұрын
I had the same experience with elbow pain after trying for the one arm chinup. Years after I found I could actually do one after just lots of basic pullups. My heaviest deadlift came after not doing deadlifts for two years and just doing tons of double kettlebell cleans, snatches, etc and lots of swings. The body is weird.
@wakeupp563
Жыл бұрын
i use elbow sleeves for my pain, it helps immediately, try it out
@jasonwelsh417
Жыл бұрын
Thanks but I have actually completely cured it thankfully. I had pain before because I was able to physically perform a one arm chinup but I don't think my tendons were quite conditioned for it. Now I simply do not care about the one arm chinup.@@wakeupp563
@Kboges
Жыл бұрын
I love it! I totally agree. I think a lot of this type of thing comes down to just building awesome GPP. Sometimes specificity is just not the way to do it, and building the general qualities used in the "display" takes the display to the next level.
@tubbyrainbow111
Жыл бұрын
Hey man, what is you opinion on Mike Mentzers philosophy for muscle building?
@Kboges
Жыл бұрын
I think it can work, but it comes with some tradeoffs. kzitem.info/news/bejne/mqxvqWxre4KLaXo
@aramhamparian9641
Жыл бұрын
I don't have a pull up bar, or access to a playground. What is the best alternative to pull-ups??? Inverted rows?? Resistance band pulldown? Thanks man!!
@Kboges
Жыл бұрын
Inverted rows are awesome! Just don't train them so "heavy" you miss out on the scap retraction benefits.
@gregbattaglia4887
Жыл бұрын
Hey Kyle, Any thoughts on doing 30 mins of zone 2 cardio right before each calisthenics workout? I feel like it’s a good warm up and gets the body primed but I wonder if it will effect gains over time or limit the ability to push hard on calisthenics.
@Kboges
Жыл бұрын
Yeah I think it's a great idea and I usually recommend it for those who don't want to separate their cardio out into a separate sessions due to time. You can also split that cardio up into warm up and cool down. 20 min warm up, 10 min cool down, for example.
@safertao
Жыл бұрын
you're very inspirational person, appreciate your vids. also i'd like to know, what is your weight and height (i am 6'7 and my weight is about 183 lbs), i think i need to gain some weight. and your physique seems perfect for me, it would be very cool to know appoximate weigth i need to have at last
@Kboges
Жыл бұрын
Thanks! I'm a bit over 6'1" and a little under 180.
@GonAway7
Жыл бұрын
Thank you for posting before football kick off, haha! Cheers to all those in their fantasy leagues. Have you always trained in this style?
@Kboges
Жыл бұрын
I've dabbled in a lot of different training styles, but basic calisthenics have always had a place. It is where I started!
@GonAway7
Жыл бұрын
@@Kboges Thank you for all of the solid advice that can be applied to any style!
@jch1020
Жыл бұрын
Do you find your usual PPL exercises do enough for the lower back? Do you do anything specific to strengthen the lower back directly? Thanks!
@Kboges
Жыл бұрын
My lower back stays pretty good without direct work. I think there might be some genetics involved there, as my puling musculature in general is naturally better developed and more responsive to training than my pushing musculature. It's probably going to vary across individuals.
@ASLrelaxation
Жыл бұрын
Where did you get your pull up bar??
@Kboges
Жыл бұрын
Custom made! You can contact a local fabricator or welding shop to get one made to your specs.
@thepastofd
Жыл бұрын
how much do you weigh & at what height?
@Kboges
Жыл бұрын
Currently like 178 (fasted bw) at a bit over 6’1”
@jakub6495
Жыл бұрын
Did you never think thad OMAD (eating one a day) is a kind of eating disorder?
@Kboges
Жыл бұрын
Great question! Disordered eating can take several expressions. It's behavior around food being driven by a mental health challenge. But, not all behaviors around food are driven by eating disorders. So there are plenty of people with excellent mental health who decide to manipulate their diet in a number of different ways for a number of different reasons. They could decide to control their food choices, the number of meals they eat, or how much they consume... These are all reasonable things to manipulate for improving health and performance.
@michaellawinsky5072
Жыл бұрын
Great workout!! I feel my body excellent!! Super-mega professional video you are the best' my friend!!🏋️♂️🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🥤🤜🤛
@Kboges
Жыл бұрын
Thanks, Michael!
@Strangepete
Жыл бұрын
Tremendous information as always bro! Do you happen to have any knowledge, experience or advice when it comes to Plantar fasciitis or just sore feet in general? I have seen some improvemets with some good sreetches for the feet, some massage and of course being mindful of appropriate footwear. But since you generally seem to know your sh*t I wanted to run it by you if you have any general thoughts on the matter.
@Kboges
Жыл бұрын
Thanks, Pete! I had really good results with minimalist shoes and barefoot beach walk/runs. That's not medical advice, obviously, but just what personally worked for me. This cured all of my running related injuries.
@Strangepete
Жыл бұрын
@@Kboges I have been considering going down that route, I guess somewhat literally 😉 Your endorsement certainly adds something, so thanks for your take, I will look into it more 🤓
@stevenscott2136
Жыл бұрын
I used to have ankle pain when running, until I switched to "forefoot strike" (putting only the fronts of my feet on the ground). For me, this worked so well that it not only stopped the pain, but I could run in work boots on asphalt, which I found out by accident when my old running shoes fell apart and all I had handy were old work boots. 😁 Can't comment on the long-term effects, as I haven't been able to run since my knee surgery (car crash, not exercise injury).
@richzacedy3030
Жыл бұрын
Best cure is tried and tested. Single leg calf raises 3*12 unweighted. Progress to light weighted as you increase strength. Very Gentle stretching. Nothing more. Vary footwear. YMMV but firm based footwear is preferable to overly cushioned / squishy footwear.
@Strangepete
Жыл бұрын
@@richzacedy3030 thanks bro! I do the calf raises just like that already, it does help. If you have any more specific insight in terms of footwear specifics, please do share. So it shouldn't be overly cushioned and squishy, which makes sense to me, but then again I do have some of the pain on my heels and the ball of my foot, and thus decent shock absorption is likely of some concern I would assume, especially when walking on concrete pavements? So firm, ok but should they be flat? Or more in the category of traditional "running shoes" but just the firmer kind?
@ThatBaldBrownDoctor
Жыл бұрын
Great video sir... Question: i cannot activate my lats during pull ups, its all in my arms... Any tips to activate my lats in pull ups??
@Kboges
Жыл бұрын
Work on the mind muscle connection with rows! That helped me a lot. After that, paused rep pull ups with an arched back are king.
@kiyoshiotda442
Жыл бұрын
What's PR?
@Kboges
Жыл бұрын
Personal record.
@adityadavx
Жыл бұрын
My left shoulder feels pressure when i do pushup and it doesn't heal while rest between sets compare to right shoulder. Can you please help me why is this happening and how can i get back with this?
@Kboges
Жыл бұрын
It's hard to say because there could be a million different things that cause that. I would get it checked out by a good sports doc or physical therapist to get to the bottom of it.
@beasthunter128
Жыл бұрын
I'm doing incline push ups for 20 reps (pause reps), for 2-3 sets. In which rep range are u doing push ups, and what number should i be aiming for before i do harder variation of push up?
@Kboges
Жыл бұрын
That is legit! Well done!. So if I do a standard paused rep BW push up, I'm usually around 40's to 50's. I still do this movement quite a lot, but I also do decline and extend ROM push ups. I don't look at these other harder variations as "progressions", but just harder variations. Getting good at anything gives you access to more things to try. So it's less about reaching a certain goal, and more about seeing how your capability has expanded, allowing you to do harder things.
@beasthunter128
Жыл бұрын
@@Kboges Appreciate the response, What rep range are you aiming for on Decline and extended ROM push ups?
@Njsjdjdjdj
Жыл бұрын
Dips hurt my shoulders and usually the first rep I do is the hardest/most uncomfortable. Any idea why that could be?
@Kboges
Жыл бұрын
It could be a structural issue. Dips don't feel great for me either, and I do them less and less as I get older. You may want to get the shoulders assessed by a sports doc or PT so see if it is a correctable issue or something that just the way it is.
@yohogo9
Жыл бұрын
what model of weight vest do you use?
@Kboges
Жыл бұрын
This is a Rogue pate carrier.
@lssuthube9542
Жыл бұрын
What should be no. Of sets of each body part and each week For calisthenics it's compound movement so I'm confused
@Kboges
Жыл бұрын
10-20 is a good place to start. You can start at the low end, dial it down if your situation requires, and you can dial it up as long you are recovering and making progress.
@lssuthube9542
Жыл бұрын
@@Kboges ok thanks 😃🙏
@kataotr3816
Жыл бұрын
🙏🙏🙏🙏🙏⭐️⭐️⭐️⭐️⭐️
@Kboges
Жыл бұрын
Thank you! 🙏
@1-0-v6d
Жыл бұрын
dude, you look like Chris Watts...
@Kboges
Жыл бұрын
Dude!!! It's been a while since I've gotten CW reference. I was hoping those days were behind me hahaha 😂
@1-0-v6d
Жыл бұрын
I'm sorry. If you got rid of the beard you wouldn't like him@@Kboges
@msadisozen3460
Жыл бұрын
First lol
@Kboges
Жыл бұрын
Thanks!
@warrioroflight3489
Жыл бұрын
K-Boges Based On Your Experience it Is Possible to create a beautiful Body At Age 33 If I Start Calithesnic 😢
@Kboges
Жыл бұрын
Depends on your genetics, background, and aesthetic goals, but no doubt calisthenics have the capacity to build excellent body composition.
@kingdomoflions5391
Жыл бұрын
Brother, I love this. High end skill work is a great way to display your fitness achievements but they don’t compare at all to a specificity program, daily practice, etc when it comes to building fitness. Thanks for the wisdom & Much love to you and the fam! Pat
@Kboges
Жыл бұрын
Well said, dude! I hope all is well, my friend!
@radercalisthenics
Жыл бұрын
This channel is what I wish I'd had 15 years ago when I started calisthenics. So much incredibly valuable information here that would surely steer anyone in the right direction no matter their goals. And to the point of the this particular video, I totally agree. What has worked best for me to get better at pullups, for example, is to work on an easier version (with feet on the ground).
@Kboges
Жыл бұрын
Thank you, Steve! I appreciate that, brother!
@jamesstramer5186
Жыл бұрын
Hey Kyle, Great video as always! Could you please consider making one on various progression schemes? Am interested in knowing your perspective on things like density training, cluster sets, rest-pause training and other methods for progression?
@Kboges
Жыл бұрын
Noted! Thanks for the suggestion, James!
@PiceaSitchensis
Жыл бұрын
Keep it up!! Your videos are the best. No nonsense, and excellent content.
@Kboges
Жыл бұрын
I appreciate that very much, my friend!
@mushshrap6471
Жыл бұрын
I train with a rep goal in mind and don't end my workout until I reach that goal, regardless of the amount of sets it takes. How would I go about increasing reps with this method?
@Kboges
Жыл бұрын
That's a solid way to go. I like this approach a lot, myself. Here's how I do it... kzitem.info/news/bejne/uKGt4H2cm2Z_oIY
@romisthenics
Жыл бұрын
Deficit push-ups are the greatest chest exercise next to the ring push-up. There is nothing better than a heavy load on your back and doing some deficit push-ups for reps. Will make you way more aesthetic than any benchpress will and a lot stronger in my opinion.
@Kboges
Жыл бұрын
Dude, I totally agree. I'm going to be covering some variations of this in a future video. I think it is probably the single best chest exercise in existence. It's safe, loadable, comfortable, effective, accessible.... the list goes on and on.
@thepastofd
Жыл бұрын
your max push-ups & pull-ups PR?
@Kboges
Жыл бұрын
Max wide grip is 35 with a bit looser form than what I train with. I usually try to keep strict form in the 15-25 rep range for pull ups. Push up is 75 with looser form and a bounce. Usual training sets are in the 40’s to 50’s with bw and tight form.
@djj3357
Жыл бұрын
Analyzing your form is as important and beneficial as your experience in conveying the processes that lead to your development! 🔥🔥
@djj3357
Жыл бұрын
Following the H.I.T approach led to slight wrist discomfort recently. The issue calmed down with additional rest. This approach has led towards a strong response in terms of building strength. Hypertrophy still seems more related to hydration & nutritional intake!
@Kboges
Жыл бұрын
Thank you, dude! I appreciate that very much.
@Kboges
Жыл бұрын
Man, I agree. It's wild how much nutrition and hydration support hypertrophy.
@AncientHueman
Жыл бұрын
Yo bro, did you developed your body like that by just doing calisthenics pull ups, push ups and squats? Damn, Seems like its true what they say, Calisthenics DO give you that ancient greek statue physique… no need for machines at gym huh?? What’s your body fat percentage?
@Kboges
Жыл бұрын
I have done a lot of different training, but even when I lifted, most of my upper body training was built around upper body exercises. Calisthenics are definitely effective and can build some great aesthetics. I usually stay around 10-12% but in some of my earlier content, I pushed it a but lower, but I prefer to stay around 10-12% these days. Thanks for the support, brother!
@jubilent07
Жыл бұрын
Thank you for the brilliant as ever, wisdom-filled message. There is definitely a distinction between training for strength acquisition vs demonstration. To me it's analogous with any other craft; a jazz pianist and their brilliant improvisations are secondary to decades of practising scales and arpeggios; similarly, in calisthenics, a solid foundation and practice of the 'basic' moves (but modified to be more challenging, such as with weights) is what truly enables the beautiful, *controlled* expressions of strength, like a one-arm pullup or iron cross. The athlete who trains higher skills without a solid foundation may still reach their goal, but are likely to get injured, or lose the skill quickly if not sustained. The goal is, as you suggest, to know oneself...
@Kboges
Жыл бұрын
Wow! Incredibly well said! This is exactly right. Everyone sees and is attracted to the finished product, but it’s the basics that built it!
@Ah-you-know
Жыл бұрын
You can also set new world records every day. Guinness World Records are junk, but it doesn't matter, because they're world records and make people feel amazing for having them. For example, you could set a new world record for number of push-ups whilst humming "Everything I do" by Bryan Adams, or set a new world record for number of squats whilst holding a half-eaten jar of Nutella.
@Kboges
Жыл бұрын
Hahahahaha! That's a great point! I've noticed that too... there are a lot of "they actually keep a record for that?" sort of things 😂
@sergedupon7903
Жыл бұрын
How is it possible that when i switch training pull ups en dips on a straight bar for gymnastic rings for a while and then later switch back to straight bar, i can't get the same (less) reps like i did before. I know the grip is different but i would say the rings are harder, so i would think to believe to get more reps or at least the same reps like before on the straight bar....
@Kboges
Жыл бұрын
There s going to be a lag in transferability. Strength is highly specific to the motor pattern in which you developed it. However, it is general in the sense that your potential for other motor patterns using the same musculature will have improved, but you will need some dedicated training to transfer it over.
@yungnietzsche2302
Жыл бұрын
If you can please do more food videos that would be dope, food matters more than training to stay so lean while retaining muscle mass
@Kboges
Жыл бұрын
Noted! Thank you for the suggestion!
@inarell84
Жыл бұрын
What about the pistol squat? Do you think single leg squat variations are a good way to achieve this?
@Kboges
Жыл бұрын
It really depends on the individual. I got the pistol for free just from training martial arts as a kid. All the stance work in Kung Fu really conditioned my legs so I always could do a pistol. For someone else it may be different. If you were approaching that goal later in life without an athletic background I would probably go about it by building a surplus of leg strength/endurance with squats, lunges, split squats, and step ups. Once these all become conditioning exercises for me, I would test my luck at the pistol, or mess around with negatives or box pistols to see where I was at.
@therealhossroot
Жыл бұрын
Hi Kyle, hope all is well. Your training to failure video is over 2yrs old now. Has your opinion or science behind this changed any? Maybe it's too individually based to expand upon. As I've gotten middle aged training to failure even once a week feels injury risky and recovery is often a day sometimes two. Is it even worth it or necessary anymore? Thanks for your time, take care.
@Kboges
Жыл бұрын
So I feel the science gives us a good average; kind of like the expected results. However it is really individual. Some people tolerate failure really well, and for others it crushes them. It really comes down to the person, the exercise, the psychology, the overall training program etc.
@stevenscott2136
Жыл бұрын
When I was much younger, I spent a summer doing deadlift and overhead press with 1-rep maxes -- the ultimate in training to failure! The results were impressive, even training only once per week and working a physical job. But it was psychologically exhausting! I never tried it again after that summer, and I had trouble forcing myself to exercise at all for months afterward. I'm probably lucky I didn't hurt myself, too.
@amineamine-zh1xk
Жыл бұрын
thanks for the infos your brother from morroco may Allah guide you and bless you
@Kboges
Жыл бұрын
Thank you, brother!
@yk022
Жыл бұрын
Ameen
@brucehelppie6119
Жыл бұрын
good points, kyle. i was able to attain the pistol squat by doing 2 sets of 50 rep bodyweight squats daily without specifically training the pistol.
@Kboges
Жыл бұрын
Exactly! There are so many things like this, and this is a perfect example. I also got the pistol for free from doing stance training in martial arts as a kid. It just always had it from tons of horse stance on a weekly basis.
@brucehelppie6119
Жыл бұрын
@@Kboges what you achieved was really impressive.
@Kboges
Жыл бұрын
@@brucehelppie6119 you as well! 💪💪
@brucehelppie6119
Жыл бұрын
Thanks, Kyle. You have a great channel and you dispense great advice.
@LC-nu6zz
Жыл бұрын
Hi, I have a question, so I've been watching some videos across many different strong natural lifters on youtube, a lot of whom encourage rows in their routine for upper back emphasis/training. What do you think of this in addition to vertical pulling motions, considering the fact that you uploaded a video in the past about rows not being as necessary. Thank you.
@Kboges
Жыл бұрын
Yeah! I need to make a video clarifying this because that video was specifically addressing misconceptions around the row. So in general, I think rows are very useful, specifically for scap retraction strength. I think they do this just about better than anything, however, they need to be performed at light enough intensities to allow for scap retraction to occur. The problem with the row is when it is performed too heavy, the strength curve prevents good scap mechanics, but still allows you to arm pull the movement, making you think you are doing a good job. But all that really happened was scap retraction degraded and didn't occur, and you just arm pulled the row resulting in a really poor lat exercise that had a small ROM, not even in the stretched position. So my video wasn't critiquing the row as much as it was pointing out its unique limitations and critiquing the application of it. My position is that for overall back strength and size, weighted pull ups are superior because of the better strength curve, greater ROM, more total muscle mass, stretched position etc. I don't look at ring rows as a "strength movement". This doesnt mean you can get strong at them, but it's not a thing you can really do a 1RM with; the strength curve just doesn't allow it. It's a great tool, but it needs to be utilized properly to get the most out of it.
@LC-nu6zz
Жыл бұрын
@@Kboges Hi, thank you very much for getting back to me, I would just like to pose this: so if you had person A, who does 10 sets a week of ring pull ups with a full range of motion (scaps retracted at the top), and person B who does 5 sets of inverted ring rows (scaps fully retracted/full ROM) and 5 sets of ring pull ups, (both for building size and strength so something like 1/2 RIR with a rep range of 8-12), which person do you think would ultimately build a stronger and bigger back, or do you think the difference would be negligible. Once again, thanks for getting back to me.
@Kboges
Жыл бұрын
@@LC-nu6zz I think it would be individual and probably depends on the training status. I think who ever could make better progress on the pull ups would ultimately have a stronger overall back and have more transferable strength across a variety of tasks. However, sometimes rows are really useful for pull up development, either as a way to moderate effort over the week, or to provide extra scap retraction strength, so it really might depend. But in general, my speculation is whoever got better at pull ups would have the superior strength and development across more muscle.
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