Build A Bigger Back In 12 Weeks 

Kyle has always got other people's back.

'stop testing, start building' was the phrase that changed everything for me. Mentally I was also no longer upset at myself, since I was not testing my performance. Its all part of building.

You have the unique ability to state an incredible amount of quality information into a short duration. Well done and I am thankful for you sir!!

A year ago i could do barely a pullup with trash form, and yesterday i did 10 controlled reps with proper form. Sticking with only calisthenics, i have to routinely remind myself that it's going to take a really long time with proper effort and execution to reach my max potential. Keep up the grind kings, we'll all make it one day.

Super helpful and informative, I'm constantly getting either injured or burnout from working out and I never realised it was because of my constant aim of maxing out on each set, thank you!

I love coming back to your videos. They help keep me grounded! Simple and to the point!

The quality of information on your channel is second to none. It's all so intuitive yet not spoken of on generic flashy RU-vid fitness channels. Kyle you are truly diamond in the rough and I hope to continue to benefit from your wealth of knowledge for the foreseeable future.

This is gold man . Been following your principles for a month now and ive seen more gains than years of just getting by. 🔥

Great workout. Definitely gonna try these exercises! In my opinion they can lead to great results when combined with structured meal plan. Last week I took a plan from a Next Level Diet. I'm already noticing solid results. The best thing is I don't have to go to the gym and I can eat food I like. 😘😘

Massively appreciate these videos man, I’m a 28yo 6’6 skinny guy who has struggled with building muscle but your simplified model has given me the headspace to really focus on my fitness overall. I have been following the daily push pull squat routine which is helping me focus on the process rather than the result and I’m it finding really rewarding! Just joined the course and looking forward to learning more!

Paused reps are so underated. I've been experimenting with staying a bit further away from failure with the higher frequency training but it's so tempting to push to failure haha

I’ve been backing off my reps and cleaning up my form quite a bit after listening to your previous video on plateaus. I’m going to give this a whirl, too. You’re the best - seriously thanks for all the tips.

Great tips, Kyle. Definitely will incorporate this. Thanks!

man, I wish so badly I came across this golden information earlier. Been training for 3+ years in this 'peak' mentality of having to go all out. I kind of burned out on it but kept pushing because I thought thats what I had to do to make those gains. With your video it finally clicked - I can't wait to slowly start building on my foundation again and not seeking to go all out/ peeking every workout!

Honestly I went from 22kg x 10 reps to 28kg x 10 reps in 4 weeks with your simple pull up progression program. Thank you so much for this eye opening info.

These videos are mind blowing....I did exactly what you warned about when I started doing these workouts because I was excited about the increasing rep counts (I was so weak before I started your routines) and then I totally hit a wall and was thinking I'm getting too old. Will now restart my training using base training and grow my rep counts without peaking.

Very valuable advice. Building a base is a message that doesn't sell as well as the typical 'no pain,no gain' BS, but you manage to get it through. Congrats. I appreciate these informative short-duration videos. Stay fit. Stay strong. Greetings from Spain 💪

Well said Sir!!!

Top notch information for longevity training.

Very informative video. Thanks for sharing your calisthenic knowledge with us. Really appreciate it🤙

Not more reps, better reps! This theme runs through loads of your vídeos, it has helped me a lot, gracias hombre!

man such great advice

you upload this right when I finished your free pull up program which worked wonders!!

Thanks coach💪🏾💯

Another great video! Thanks for the information on Peak vs Base Training. My own experience validates your point in regards to plateauing. I actually look forward to a plateau so I know for sure it's time to mix it up.

Ty Kyle! Educational! You clearly have the knowledge to Back this up! :P

Thanks again!

Thank you for your videos. I started my journey with only 3 exercises today. You had a huge impact on me :)

thanks for this video!!!! The first part described me lol, all I do is peaking programs. Going to give this a try this summer

You are easily one of the best and most informative fitness channel man! Also your physique is natty fitness goals unlike the fake ass influencers on Instagram!.

nice video thanks man!

This is amazing advice that I needed to hear today. Getting back into calisthenics and my first instinct is to try to peak way too often. Thanks for reminding me to focus on my work capacity and technique always!

wow thats a great concept and I feel like I'm guilty of always going for the peak

Great video. Like just WOW.

Truly excellent. I'm starting tomorrow. And let me ask, sir, where do you come up with the metaphors? That sword sharpening metaphor is just spot on. This is a message that really needs to resonate with anyone who trains calisthenics - that improvements in technique far outweigh increases in rep and set counts in value.

Welcome back brother

"Train like your life depends on it" i remember watching your video and you saying that. This is the mentality i train with.

great training logic

Love your videos!!! Could you sometime in the future post programs for pushovements? Thank you very much! Saludos desde España

I took your advice on form mastery in January and I can now perform 5x8 of chins up with good form with 3-5 mins rest between each set. I tested my max and it's 11 reps and so it's gone up. Due to fasting for Ramadan, I am reining it in abit and only doing 3 hard sets but even in a dehydrated state I can still do 3x8. I aware that there are a few variations of the basic pull up and would love to hear your advice. I generally do the chin over the bar chin up from a dead hang with an arched back (shoulders protracted forward). I think this is the kind of chin up that mirrors a weighted chin up and this kind of form allows you to get more volume for strength and hypertrophy. Then you have the chest to bar pull where you are in an active hang and pull up with scaps retracted and aim for chest to bar-> nipple to bar -> belly button to bar. I think this is more geared towards training for explosive power and is done with low reps and high sets as your form will diminish rapidly with this technique. I think this better translate to achieving the muscle up. Is my thinking correct and is there anything inherently wrong with either? I hear different opinions in the fitness community about both and it can cause a lot of confusion, I have given you my take but maybe you could do a video on this matter. I have incorporated both in my routine. I do 3x3 of retracted pull ups with the aim of getting my Chest touching the bar rather than creating a routine specifically for the MU as it just saves so much more time. Please correct me if you think I am wrong, I am always willing to learn :)

Finally a new one 💪🏻💪🏻💪🏻💪🏻

Amazing videos! Thank you kyle! Can you make a video about BMR and TDEE? ;)

i followed your pullups mastery program i started with barely 3 good form pullups now after 1.5 month i reached 10 last week and the better thing is my back shape changed completely . Thank you and i look forward to master my form and doing paused pullups.

Honestly love your videos. Changed the whole way I work out and look into fitness in general! Thank you! Quick questions. What are your thoughts on neutral grip pulls ups?

thank you for this nice infos

I would appreciate more beginner content for people who can´t do a pull up and or a push up. Thank you very much!

Been following your videos for a while and recommending them to all my friends. You explain things clear, concise and educated. I usually don't comment on videos but as an on and off beginner my biggest issue has been in knowing how to start and how to progress with rep/set counts. If you don't mind me asking for some advice. I'm a skinny guy, on and off my push up journey I have managed between 8 and 15 clean, controlled push ups. (currently at 10) My questions, which would you recommend for a beginner looking to progress, the Pause Rep Mastery, the Pull Up Mastery (adapted for push ups in this case) or a high volume program (100 push ups per day spread throughout the day, so 10 every 30m for example. Keeping focus on form and rest). As a skinny and weak guy my goal is to both gain strength and some size over the long term. And while picking any of the programs would yield results over the long-term, the sense of progression is goals of each workout day are different and it's hard to judge for me as a beginner which would be best. Thanks in advance :) edit: I'm 24

Thanks to you and paul revellia, i wore a fitted shirt, trousers and shoes today, i looked and felt great for the first time in 20 years.

Please write a book or some kind of notes compiling all your advices & tips. Your advices are really good.

I love the view outside

Simple but brilliant! I guess the same method can be applied to other movements.

We in here

A couple of years ago when i first started fitness i think i had the "peaking" mindset, i chose a training plan that was pretty difficult and i pushed myself really hard. I was really sore and low energy for a couple of days after each training, so i stopped. I think not pushing too much will help me with staying more consistent now.

Any books do you recommend reading for all the knowledge you have accumulated these past years about training? Thanks!

Man, I love those rings. I use a shed with a dowl bar zip tied on top of a rafter for all my pullups and chin ups... rings would be a cool addition.

Can you do a video on training on the rings vs bars? Pros and cons of each

I don’t often tell men other than my adult children that I love them, but I love you. I guess I could’ve just said I love what you do and what I’m learning from you. Peace Al

K boges!

Love the content man! Not sure if it's been asked already, but the programming for the pull up mastery - the paused reps and not hitting max reps - can that be applied to the general push-pull-legs strategy? Any particular reason why you're focusing on just the pull-ups for this?

hey kboges! I’ve been watching your videos for awhile now, thank you for helping me build some muscle and strength with your information. I have a question, you said body weight squats and lunges work your whole legs and your calves. If I do them will I get bigger calves or do they just work the calves a little bit? Do you do any accessory work for your calves? If so what are your favourite calf exercises?

“It is important to draw wisdom from many different places. If we take it only from one place, it becomes rigid and stale”. In my opinion, your training philosophy is the most balanced one I’ve come across that incorporates strength, aesthetics, functionality/longevity, accessibility and overall health. Thank you for your videos.

Good one Kyle! Can both pull-ups and push-ups be done like this for a period of time, or you prefer just to stick with pull-ups?

🐐

Hey Kyle thanks for the info, got a scapular injury from stupidly not listening to you and going to do weighted ice cream makers the pain goes through the outer part of my bicep to my forearm and I can't train anymore as going through the pain barrier now is to painful. Would you have a rehab work out to help me rehabilitate my scap and get me back to training.

Great video, very informative. Also, what is the name of the font you are using during 0:18 - 0:37 times of the video. Thank you so much! Like and subscribe earned :)

Great video, as always. I do have one question though. I've been training everyday of the week with one pull/push/leg exercise. And I was wondering if you could apply this template to push and leg movements too.

Would you recommend applying this same method to push-ups? Awesome content man, subscribed!

Iv just started applying this to my dips and chin ups recently and was wondering would applying some weight to those movements say once maybe twice at most a week help to since both methods help with increasing strength? Cheers as always for the best fitness content on this platform K!

Mr Boges is one of the rarest people on earth, specifically in the fitness industry, authentic, straight to the point, and has great advice other influencers don’t bring to the spot light

this is pretty much what happened to me recently. i just hit a "plataeu" so to speak and wasnt making any real progress anymore, i even got the feeling i got "weaker" cuz i somehow couldnt really do my workout as good as i done it before. so i just took a break, i did JUST 2(!) high rep calisthenics workouts from the iron wolf, took a break again and BAM im at a point where i could theoretically increase numbers on my workout but instead i added 2 other exercises and try to make every rep count. lets see how that goes!

your content are realy good! how tall is your pull up bar?

NICE INFOO

Hi Kyle, thanks so much for responding to my comment in one of your other videos. Another question based on your advice in this video: I am quite familiar with the concept of submaximal, high frequency training being beneficial for strength building, but have understood that to elicit a hypertrophic response, you really need to push each set close to failure (within 1-2 RIR). The much deserved focus on the quality of each rep through pausing notwithstanding, am I misunderstanding you by thinking that you are proposing that we perhaps don't even need to push each set to that extent, effort-wise?

Make video on push pull series on rings

Great content as always. I plan on transitioning from strength-focused calisthenics to endurance based routines. What do you think of a high volume (ex: 200-500 push-ups on push day) PPL program using calisthenics only? Also, what are your thoughts on workout challenges such as “200 push-ups and 100 pull-ups a day?”

Random but relevant question, how do you train rear belts with calistethics, I have been doing face pulls on the gym for them, but are pull ups enough? I love your content you have no idea how much it helps me, thanks!

I enjoy your content but I'm too overweight to do pretty much any of them. Wish you would suggest regressed workouts that I could do now as I'm working on weight loss.

I wanted to let you know that i have been doing your daily calisthenics routine for about 2 months, and it's working great for me. It's honestly fun doing push ups/pull ups/squats every day and it feels great training this way. Sending your muscles a signal to grow every day is super effective, compared to a regular split where you take whole days off for rest. I think daily training has improved my hormone profile, as I sleep much better and am more frequently in a good mood. All these lovely side effects, when all i wanted to do was build some muscle. Which i am. My gains, in just this short time are undeniable. Today, a random lady at the grocery store told me that i look strong. feels good, bro . Thanks for showing me the way

Hi Kyle, I was wondering do we use the same variation of pull ups or do we switch it up with some chin ups etc..

Hi! I built a routine based on the tips I've collected from your videos and I have a question: should I vary the pulling movement every time I train? E.g. mon: Pull up, wed: Chin-up, sat: Wide Pull Up, Next mon: Narrow Pull-up... or is it better to stick to a specific movement? I believe that variation would work great because I'm focusing on the quality of my reps. Also in one of your QAs I believe you said that every pulling motion would be considered as a pull-up when building a routine or something like that.

Hi, I was wondering if this can be done with dips at the same time and if you should add rows and push ups also or with pull ups and dips is enough.

I am about to start the last week of this program (and it feels really good. I realized that on later days, my technique usually gets slightly better because I cant just rely on the bigger muscle movements) . I had two quick questions: what should I do after week 12? Do a max test to see if my max has increased and then re-start the program with a higher per-set rep count? The other question I had was about variation. I noticed that past week, all variations except the trusty pull up started to give me mild outer elbow discomfort (so I stopped and stuck to pull ups the last week, no pain at all). Are there any other variations you could recommend?

The background is consistently peaceful. Nice sunshine, light wind, tropical forest. What area are u from bro? Very conducive to good health 💯

A bigger back is always my dream.

Hows it going Kyle. I'm struggling to get my left side working as hard as my right (dominant) side during push ups and pull ups. I'd consider my form is pretty bang on, but there are clear differences in how my right side feels during a workout. Any advice?

Hi Kyle, the progam indicates not doing unless you can do at least 10 pause rep pull ups. How about doing pause reps with assisted pull ups?? Either bands or pull assist machine. Thanks!

💪🙏

Once you have built a good foundation, How do you feel about using a not-so-perfect form when you get to your max to practice getting a higher max?

Hi, thanks for the program! I ve got an issue with recovery. Im at week 5 now and it feels like i do not have enough time to recover, though quality of movement didnt suffer yet. Should i reduce weekly volume?

my first week will be -3 pullups per set. haha. gotta start somewhere. thank you for the information

Hi Kyle I’m really struggling with golfers elbow and haven’t been able to do pull ups or chin ups for ages. Any advice on what exercises to do instead?

Anyone's thoughts are welcome... Something I don't understand came up with my workout this morning. When you say do sets of "three to four reps below your max" (RIR, reps in reserve), doesn't that apply to your daily program only? I'm on a five-day split so I only do pullups every five days. If I leave 3 or 4 RIR every set, that's not much stimulation over a long recovery time. Hard to imagine getting gains from that, easy to imagine getting stuck at that intensity level indefinitely. Seems like for a long recovery interval one would want to favor the peaking method over the base training strategy... ?

Hey KB, Is your routine Push, Pull, Leg all in one day, daily? Or do you split each muscle group across each day?

How long you been training with calisthenics? Did you lift weights before too?

Yessir

Mate absolutely love the content but the reverb in your space really brings the quality of the audio down - especially since your videos are primarily voiceover focused. Put a few sound absorbing materials towards where you talk and you’ll hear the quality of your audio go up orders of magnitude as the sound won’t be reflecting from the wall in front of you and bouncing all over the place.

hey man, i've been doing calisthenics for a long time, but im never able to reach my chest to bar if my shoulder are fully down and back, it feels impossible, in chin ups its way easier. it doesn't let me get a good squeeze, and therefore prevents me from potential gains

can i apply this to push up as well? Great video btw!

Good job. I just wanted to ask: Have you ever got a broken rib? Love from italy?

Would you recommend this over ‘plan to double your max pull ups’ program for hypertrophy? I can do 12 max chin ups at 100kg if that’s relevant.