Calisthenics for Aesthetics: Episode 1- Biceps

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I wanted to start a series of videos addressing exercise selection for the development of particular body parts. The basic calisthenic movements can build a really aesthetic, fit and healthy looking physique, but some of us have body parts that are more stubborn than others. There are several simple variations of the basic movements that can be used to emphasize certain areas of the body.
Today is all about biceps. The biceps get stimulated with all pulling variations, but it's the variations that have your palms supinated that really hit the biceps hard. While the standard shoulder- width chin up is my go-to biceps exercise, close grip, wide grip, and weighted variations can all be used to add variety and stimulate the biceps from different angles. Supinated grips on rows also hit the biceps hard and rings allow a little bit more flexibility on both rows and pull ups, so just make sure to supinate and squeeze the biceps hard at the top.
I think it's best to rotate through variations so below, I'll give an example of a very basic 5x per week pulling routine and a 3x per week pulling routine.
5x per week
Monday- Weighted Chin Tuesday- Supinated ring row Wednesday- Close Grip Chin Thursday- Wide grip pull up Friday- Wide grip chin up
3x per week
Monday- Weighted Chin and close grip chin Wednesday- Wide grip pull up and supinated ring row Friday- Wide grip chin and ring chin

Опубликовано:

15 авг 2020

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Комментарии : 324

@suttoncheung6476 Год назад

I like how you have a personality and aren’t afraid to do a joke now and then. Some of these other TikTok body builders just record themselves yelling at their phones. You on the other hand have managed to deliver calisthenic routines in an inspirational and comforting fashion. Keep up the content K

@Kboges Год назад

Thanks, Sutton! I have a blast making the content, so I'm happy it shows sometimes. 🙏

@bl4ze600 Год назад

Wow he has a personality and makes jokes that CRAZY

@barnebyoconnell8176 Год назад

@@bl4ze600 It is on a platform full of fakeness. Genuineness is rare here.

@zey9083 Год назад

@@barnebyoconnell8176 not too rare, just a lot of there is still a lot of genuineness.

@dive2drive314 Год назад

Greg Plitt was the most motivational body builder out there, hands down. Still sad that he is gone. RIP.

@Matt-lq7gd Год назад

Bread and Butter for Building Better Biceps lmao that was great, loving these videos. Motivating me to take on this style of training.

@Kboges Год назад

LOL 😂🤦‍♂️

@AyianaMaria 2 года назад

Currently binge watching your channel! Thank you so much for doing this! I subscribed before I even finished the first video!

@jeffery7684 2 года назад

bro dont just watch but also put in work💪

@guille3622 Год назад

I recently found your channel and is a gem! I believed I was in good shape while struggling to make 3 sets of 8 chin ups yet you want me to do 3 of 25 perfect reps😂 I will do them for you tho!💪🏼

@Kboges Год назад

Take your time and get it!💪💪

@hablemoscripto Год назад

Thank you SO much for all the content you upload. Keep it up Mr. Boggeman

@forgingicehole4750 2 года назад

You're my go to calisthenics guy, thanks for your informative vids.

@leonardoanacadios995 2 года назад

"Bread and butter for building bigger biceps" That is a phrase I won't forget hahaha

@davidas5049 3 месяца назад

Love your channel, very to the point and informational, thank you!

@tomblankinship4750 3 года назад

I’ve been playing with combining exercises to get more out of each one. I recently started doing ring rows and then rotating the rings toward me to do slow eccentrics on the way down. That way, I’m targeting my back on the way up and biceps on the way down. I had elbow issues doing chin-ups and now stick to pull-ups.

@Kboges 3 года назад

Awesome use of creativity to solve a problem! Well done! Most issue can be worked around. This is a great example of that.

@LuckyNice19 3 месяца назад

Genius! I've been struggling with chin up grip due to golfers elbow it's ruining my training

@simontinguely862 Год назад

What I've been waiting for is this serie :)

@xoriatis7146 2 года назад

Such an underrated channel. Keep up the amazing content!

@OguzhanSekerr Год назад

i just explored your channel its amazing. keep it

@Yee.Naaldlooshii Год назад

bro i cant stop watching your stuff. amazing channel

@Kboges Год назад

Thank you, Cabrera!

@HolidayFortnight 2 года назад

Compound movements like chin up variations and row variations are a great foundation for bicep size and strength. I would also add ring curls and pelican curls. There’s no way you can’t have big strong biceps with calisthenics if you’re training seriously.

@dopeeshopez9099 2 года назад

Amazing content! Keep it going

@keeponfightingnevergiveup Год назад

Only recently I discovered your channel. Very informative and educational, thank you.

@vestigex Год назад

this series is mad helpful man

@jameswise2 Год назад

You are doing great work keep it up. And thank you

@TheAsiaCentury Год назад

HI Man, nice vid there, I had been a gym guy for the last 20 years, and quit at the start of covid, since than have been training in the park with whatever is available, your vid certainly shows the variation to training that is available with little changes, keep up your good work

@Kboges Год назад

Thank you! I appreciate the support. Good luck with your training, my friend!

@prosperity144 2 года назад

This channel is excellent.

@Kboges 2 года назад

Thank you!

@RealDealTexas 7 месяцев назад

Great content. Thanks and keep it coming.

@Kboges 7 месяцев назад

Thank you, Mike!

@sherpa6071 5 месяцев назад

Your content is top tier - *I appreciate your thoughtful, intelligent approach* Thanks for the motivation, and sorry for sleeping on it for 3 years! Running, push ups, chin ups, dips, rows, hanging leg raises - variations and weighted - has given me incredible results in terms of getting lean and shredded (4% body fat). To build bulk, I incorporated curls, bench, cable work, shoulder press and lat pulldowns - with variations of course. Do this - and push yourself - and do your squats/deadlifts and you'll be shredded eventually too. Also, if you're not doing super sets, you have more potential for gains/losses still. So if you start to plateau, look into super sets. Bench press directly into chin ups then into dips...talk about building mass, fast! Oh yeah, EAT CLEAN and DRINK WATER ! Supplements can be helpful but are not necessary, so don't let anyone tell you they are.

@marcusuni1969 3 года назад

Do you ever do any specific arm work? Ring curls and bodyweight tricep extensions are absolutely savage and pretty much limitless in terms of strength potential if you add in declines/inclines/tensions/paused reps etc

@Kboges 3 года назад

I personally do not, BUT there is no doubt they are effective. I don't do any isolation work and haven't in a very long time, but these are two exercises I might experiment with in the future for sure.

@rotcivhp 2 года назад

nice video, besides these exercises, i find that sustaining the body with straight arms like in dips lockout, specially with rings turned out, and planche progressions develops biceps

@Kboges 2 года назад

It definitely can!

@3thanRiggs Год назад

I Love your channel! I've decided Calisthenics are better for me then weight lifting due to genetics and you've really helped me learn how to transition! I appreciate it>>>

@raychihak5644 2 года назад

Hi, really loving the channel! Quick question, what sort of power rack is that behind you? How do you like it? Thanks in advance!

@jewelfewel Год назад

Great insight! Thanks for sharing. I like working the eccentric in pelican curls on the rings. Legless rope climbs are insane for biceps

@Kboges Год назад

Oh yeah no doubt on both of those. Love rope climbs!

@jaseperi Год назад

Love your content, really getting addicted to callisthenics

@iamchino5524 Год назад

Very nice advice, I also add (for extra work on biceps) biceps curls and pelican curls with rings in my routine, which are very effective in my experience. It's worth to mention the Ring support hold as a biceps+all upper body builder.

@swoope22era Год назад

really enjoying your videos bro. you get straight to the point and even though these videos are around 5 minutes im still learning more than watching these 20 minute videos where people over complicate. I do have a question though. I would like to build my biceps, back and lats pretty equally at the same time. How should I split my pull ups and chin ups? should i do 2 sets of each or should i stick with 3 sets and split one of them to 2 sets and the other at 1 set? keep up the videos man i really enjoy them

@turtle_man_675 Год назад

Binge watch!!

@Kboges Год назад

Thanks, Baoro!

@user-rl1ok1xo7b 9 дней назад

Bhoot vadia baba ji

@budekins542 8 месяцев назад

Excellent information.

@Kboges 8 месяцев назад

Glad you enjoyed 🙏

@brentdavius6829 2 года назад

Too Perfect 🙏💛🤳

@bhashwartripathi7067 Год назад

this is what we called the god mode 🙌🏻

@cliqueWow751 Год назад

i love how you go into more detail rather than telling your viewers just to do the reps and specific excercises but are there any alternatives you could do for dip bars rather than pullup bars?

@stevefowler2112 Год назад

I do a lot of chin ups (and pullups)...for bicep development I would just add that chin ups where you hang more with your chest facing the bar and do (even mini) chin ups just pulling your chest towards the bar really helps isolate the biceps rather than all the back work that takes place with the standard chin up. It REALLY blasts your biceps.

@Kboges Год назад

Great suggestion, Steve!

@benjaminturk7553 2 года назад

I've been utilizing a daily 1x Push , 1x Pull , 1x Leg exercise routine for the past two months or so, which on most days means Pushups , Pullups , and Squats. How would you recommend I work in chinups to this routine if I want to eventually work towards 3x25 as stated in the video? Would replacing pullups with chinups 1-2 a week suffice to build towards that goal? Or do you recommend treating chinups as a supplement to my main daily pull exercise (pullups). I like pullups enough that I'd love to do them everyday, but I feel working towards 3x25 on top of a daily 30-40 pullups might be too much volume and strain on my body. Interested to hear your thoughts on how I may be able to balance progress on both pull movements. Thanks as always, this channel and your content is grade A.

@7_k265 Год назад

The commando Grip Pull up is very good on the biceps you really feel It.

@Kboges Год назад

Agreed!

@matthewmayfield8095 Год назад

I love the chin up. When performed slow I feel my chest activate in places that pushups and dips don’t hit

@Kboges Год назад

Yeah same! A lot of people do not understand that the chin up hits the chest too.

@BuddhaSunn Год назад

Same here but it baffles me how does a pulling exercise activate a pushing muscle???

@blkmoneyfitness8281 3 года назад

Nice vid. The chin-ups are definitely a great tool to build up the biceps 💪🏿💪🏿💪🏿

@Kboges 3 года назад

Thanks man! I appreciate the support.

@blkmoneyfitness8281 3 года назад

@@Kboges you know it we support each other 🤜🏻🤛🏿

@Kboges 3 года назад

@@blkmoneyfitness8281 Heck yes Bro! Keep cranking out the good content!

@matthewman249 Год назад

I love that garage door! I want one

@Kboges Год назад

Thanks! Yeah I used to have a regular one on there but ended up getting a roll up door. It saves a lot of space inside when the door is open.

@shashank009 Год назад

Its a NO BS channel on youtube. Really like your approach. I Like doing Calisthenics along with weight training, Should I focus on only Calisthenics for biceps? Because i give one day in a week for biceps with curls? what would you recommend?

@rubiroyhahaha5864 Год назад

I'm preparing for a competitive exam and have ample of backlog but after that I'll start doing calisthenics coz I really want to be flexible and want a asthetic tone (not bulky)

@kramkalisthenics Год назад

Close-grip chins work best for me. When I go wide it makes my shoulder kinda pop!

@Sonic_1000 Год назад

On Friday I focus on a calisthenics circuit and I vary my grip width for chin-ups/pull-ups as well as pushups.

@Kboges Год назад

I like it! Good way to go.

@watkinsrcful 2 года назад

Nice

@Ricky-Noll 2 года назад

I would add another function of the bicep as an elbow stabilizer for straight arm lockouts! Love the content.

@Ricky-Noll 2 года назад

As funny as it sounds some of my favorite bicep exercises are stiff legged windmills and german hang pulls. For function they’re great, but unsure about aesthetics.

@c.odubhlaoich2948 2 года назад

How long did it take you to build that physique with calisthenics though? I want to get back some of the size I have lost (around 40 pounds of muscle) and I don't think I can do that with calisthenics though I do want to add some into a routine either way.

@bvalente96 2 года назад

found your channel yesterday and oh man such great information, really good focus on first principles... and also reminds me the OG elliot hulse videos in his garage. Thanks for this man, keep uploading! Quick question : Can you do one of these for Shoulders? whats your opinion on handstand pushups?

@Kboges 2 года назад

Hey Bernardo! Thanks for the kind words! For HSPU- I think they can be great for those strong enough to do them. Just be safe. I will only do them occasionally because of old wrist injuries, but when I was younger, they were a big part of my training.

@bvalente96 2 года назад

@@Kboges Thanks!

@Ramiobomb Год назад

I like also the push-up variant for Biceps where your hands face backwards, it gives a good squize and you can also use additional weights (like bag full of weights, etc) to increase intensity!

@BluBlu111 Год назад

That's what I do.. backpack with weights sometimes

@lightrobotCoromon Год назад

That does not effectively target the bicep, it only pushes you up,and biceps don't push,they pull

@salvador97730 3 года назад

When you train the same muscle every day, what kind of RPE do you train in? Do you ever go to failure? Great Video!

@Kboges 3 года назад

Thanks Salvo. I usually train at around an RPE 8-9 but I really try to train with the best form possible. When I feel my form start to degrade, or I no longer can perform the movement with excellent form, I usually stop. If I'm being loose with my form, and just go all out, I can sometimes double my training reps, but I don't do that very often. So, I push hard while keeping good technique and use that as a sort of way to manage the fatigue while still allowing a really hard effort.

@orlandovelastegui1391 Год назад

Good video!!! Because you started with letting people know that some people look at weights or look at the pull up bar and their biceps 💪 just grow.!!!!! I actually like doing pull-ups with the palms against it actually works better for me than, palms backwards.!!!

@Kboges Год назад

Totally! There is a lot of variability across individuals. I also feel probated grip pull ups powerfully in the biceps.

@polymathecian Год назад

Any recommendations for bicep peaks? I've been doing pronated pull-ups to target the brachialis and it's working. What I'm still trying to figure out is a more convenient way to focus on the outer biceps since from my experience the elbows have to be behind the body to effectively hit those muscles. Thank you in advance! I love this series. I've always valued function the most followed by aesthetics so this is perfect.

@gyrozeppeli7296 11 месяцев назад

Might be a bit late but pelican curls

@fourftr 2 года назад

just subscribed enjoy your input. question I have for people who can't do more than 1bodyweight pull up I belong to a gym that has a weight assisted pull up machine what guidelines do I use to build muscle I presently do 1st set at 15 reps 2nd @15 3rd@10. I'm 67 very athletic played sports all my life. But I envy these people that can do pull up with their own bodyweight

@eriklarson4321 Год назад

Any tips on how you avoid elbow pain from chin ups? I have issues with my elbows after I do chin ups for a while. Thank you

@aleksgornik 2 года назад

My guy just said 3x25

@Still_shredded 2 месяца назад

You got me motivated with the chins haha. I did 100 yesterday and 50 next day. Damn im sore ha. Im doing the kino body program and im 235 cutting down. Chin ups are harder than i remember a few years back. I was also 165 so maybe thats why not sure. I gained weight but i got alot stronger and i thought it would even out but doing 5 chins is a challenge. So im doing sets of 3 and 1 focused on form. Is it good to do china every day ? Id like to i hear they are easy to recover from

@parmesant 2 года назад

Hey Boges, brilliant video! You've got yourself a sub :D I have a question as well. How long should one pause for between each set before moving on to the next set. Is doing another set (to failure) after this short cooldown harmful?

@mariusleroy8895 2 года назад

The longer the pause, the better. 3 minutes is recommended

@miz3722 2 года назад

Have had both bicep tendons pop & repaired surgically. Advised to not do chin-ups (pull ups are okay)...Any other suggestions on building biceps? Referred to your YT site from a friend & appreciate the info so far. Thank you!!

@cjbrown8266 3 года назад

Still loving the HFT training videos. Simple movements + daily = great results. I too have quite a bit of education and training in kinesiology; and the more I read on whatever the newest study/program/etc, I find I keep coming back to tried and true simple basics: done as fresh as possible, as often as possible. I do have a question: Any recommendations on nutrition/diet you find works best for you. I definitely find that calisthenics naturally helps me to not hold on to weight due to the effects it has on exercise (more weight on me, of course harder the movement)-but anyway just curious if you find a certain way of eating (clean/keto/IF/etc) works better for you. Thanks in advance and really enjoying the videos.

@Kboges 3 года назад

CJ, Thanks for the kind words and support! I couldn't agree more with your perspective. A daily dose of the basics goes WAY further than what most of the fitness industry would have us believe. My hope is that I can show that the basic movements, that are accessible to almost everyone, can be incredibly power when done in the manner you described. For diet, I'll describe what works for me... I tend to keep a pretty tight eating window of about 4-6 hours and will usually have 2 meals in that time, so lunch at about 1:30 and dinner at about 6. I'm strict about not snacking. The meals I make for myself are usually big salads with berries, olive oil, huge amount of greens, vegetables and lean meat. I like eggs and fruit, so they always accompany the meal on the side. I'm very consistent with this but have 0 issues enjoying myself on 2 or so cheat meals per week. I know some may find that very restrictive, but I actually really enjoy the foods I eat, and don't limit how much I consume at each meal. In the future, I might document a weeks worth of meals, cheat meals included.

@cjbrown8266 3 года назад

K boges Awesome. Thanks for the reply. I have had my best results with fasting as well.

@radercalisthenics 3 года назад

@@Kboges Definitely would like to see meals documented

@stampatron 2 года назад

I like to use a low bar and do bodyweight curls with my feet on the ground, difficulty can be increased or decreased depending on foot position and rather than engaging back muscles to pull, really focus on the biceps doing the donkey work

@Doctor-BAR 3 года назад

Nice series. Glad to see you back...! A question..... Dips hurt my shoulders... is it ok to do push ups instead of dips.... or maybe something like pseudo planch push up?

@Kboges 3 года назад

Thanks! Sorry for the delay. My daughter was born a few weeks ago, so my schedule has been pretty busy. As for your questions...Absolutely! Shoulder pain from dips is pretty common- I actually get it myself if I train dips with any real frequency. Push ups seem to not only feel good, but they can also improve shoulder health. So definitely try some variations and find some that you enjoy and give you the results you are after. Thanks for the support!

@Doctor-BAR 3 года назад

@@Kboges Hey man congrats...! Im pretty sure that when your daughter will go to school, she will brag among her friends that her father is shredded and ripped like a DC comic super hero.....! :)

@Kboges 3 года назад

@@Doctor-BAR Thank you! Hahahahahahah! Yeah basically want to be the strongest and healthiest version of myself for her!

@SapphireSandwichBoys Год назад

Sorry for commenting on a 2 year old video like this, but chin-ups are not a safe option for me because of a recurring shoulder injury in my left shoulder. I have a history of dislocation with it. Do you have any tips on how to get around that or is the Callisthenic method of training simply not for me? Thank you K.

@NordKristal1kristal Год назад

Power💪💯👍💕👌🙌

@noone1974 2 года назад

Love your Content ! If you could please help me out I'm new to bodybuilding and I've had a very vast interest in building muscle with just pure calisthenics. I just wanted to know if you ever trained with weights and if so do you think it's possible to achieve a balanced physique like yours purely with calisthenics

@j10001 2 года назад

Most gymnasts have never trained with weights. It’s all body weight movements. So a very nice physique is certainly possible without weights. Technique matters a lot though.

@jesseenright2117 10 месяцев назад

awesome content! wider grip = increased supination

@alexchaney5582 8 месяцев назад

Close-grip chins being superior than wide for bigger biceps is a misconception because the closer-grip has less supination than shoulder width and wider.

@davidstineman5572 2 года назад

What are your thoughts on pelican curls?

@kharisgonzalez5892 Год назад

Hey K Boges. Just curious… what martial art do you practice?

@vocalmachine7536 Год назад

when performing chinups for biceps ,should i focused entirely pulling myself with the help of biceps rather than pulling from the back ?

@endtimes3798 Год назад

Awesome Channel

@keremkaya6915 3 года назад

Excellent video as always. Just wondering what's your side on biceps push-ups? It's a controversial topic in the community. Congratulations on your daughter btw! Best wishes for her.

@Kboges 3 года назад

Thank you! Just for clarification... biceps push up like Pseudo planche push up or just a standard reverse grip push up?

@keremkaya6915 3 года назад

@@Kboges I have mostly seen pseudo planche push-ups with strong emphasis on fully rotated wrists as biceps push-ups but standard reverse grip push-ups are also seen as a solid biceps exercise by some people. Main focus is reverse grip so that your arm movement is similar to a biceps curl.

@Kboges 3 года назад

@@keremkaya6915 Great question! OK... The Pseudo Planche Push Up DEFINITELY puts more stress on the bicep, particularly at the top of the push up, since there is horizontal distance from you shoulder to you hands. The lower your hands go, the more stress is applied, and if you go low enough, you would be doing a planche push up. This move would develop a lot of "straight arm" biceps strength, but it does come at the risk of injuring the biceps tendon. If it was a move you wanted to pursue, proceed slowly and cautiously with more conservative progressions and preparation, and back off if you start to feel any irritation or soreness in the biceps tendon. I specifically left this movement out of my biceps segment because it is not as accessible to everyone as the chin up, plus it carries with it a higher injury risk- and it's not something I use personally or professionally. The standard reverse grip push up is a really fantastic exercise, but definitely more of a triceps movement. I like this movement a lot, and will feature it in the triceps segment. It doesn't train the biceps sufficiently because during the movement, the biceps are being simultaneously lengthened at one end and shortened at the other, and if your hands are stacked directly under your shoulders at the top, there is minimal moment (horizontal distance) created between hands and shoulder. I hope that makes sense and if it doesn't, just let me know and I can try to clear up any confusion.

@keremkaya6915 3 года назад

@@Kboges This explains everything. Thanks a lot! This video concept is great btw. I'm looking forward to other muscle groups episodes. Keep up the good work.

@Kboges 3 года назад

@@keremkaya6915 Excellent! Thanks for the support! Any other questions, don't hesitate to let me know.

@p5rsona Год назад

3 sets of 25 reps?? did I hear that correctly because I don't think I'll ever be able to do that lol

@TheStracky 2 года назад

Hi, nice content. I'm concidering trying some of those workouts.. Do you suggest doing 3 sets of 1 exercise each day for 5 days or just 3 sets of 1 exercise for biceps each day?

@kienthanhle6230 2 года назад

If you are a beginner, I suggest just do it every other day. Your muscle need proper rest. Stimulate your muscle, not destroy it.

@darrellhorner500 2 года назад

WHAT BRAND OF WEIGHTED VEST DO YOU RECOMMEND? WHAT IS THE WEIGHT OF THE VEST YOU USE IN YOUR VIDEOS?

@YRO. 3 месяца назад

I think it's a waste to have rings but not do rings curls

@bw6078 Год назад

I can work my pullups for many sets but If I treat my chin-ups to the same amount of sets I usually injure my right bicep. By the feel of it it's the long head that gets injured.

@Vernnan20 Год назад

Man, you are really doing and excellent job for me; i was training for 1 year but, i was not compromissed with aesthetics and i was training a lot of types of push up( and high repetitions), abs and legs(calves, quads, etc), now that i want to come over the Aesthetics, and aproximatedly for a week i made my first Bar and you are helping me out with this vids. I wanna aks you something: is it bad for training the muscles with very intensity but one time a week? I'm don't have a lot of time and i train martial arts too while studying in college and i'm doing for that semester this type of training. Can you help me aswering that?

@jakubziak7441 Год назад

How you doing man? 3 months after comment

@Vernnan20 Год назад

@@jakubziak7441 Hey, i didn't even remember that i made that comment, but, because of Kb tips and advices and all my effort, i made good progress. all my muscle have grown and i quit the martial arts because of my studies, but that make my time for calithenics a bit larger and i'm making a lot of progress!

@Vernnan20 Год назад

@@jakubziak7441 That was a good reminder, thank you! I didn't even remember that i wasn't used to touch a bar to make a pull up lol

@asaha177 2 года назад

How would you incorporate chin ups in a pull day where you're already doing 3x10 pull ups?

@007GrGa 3 года назад

Man if I had a YT channel it would be like yours! I like how every rep is done perfectly and this is the mindset that I always carry and am known for in our street wprkpjt community. For me it has never been how much reps can I do, but hod many quality can be done with core and legs firing up too whenever I do push or pull exercises of the upper body. I have a question for you. I was wondering how come my body prefers feet together deep squat while rounding back (red delta project talks about it) and not so a standard squat which alwasy feel somehow unnatural. I also like to the backward lunges for the legs. And through the times I have found that whenever I do push ups and twist my head to the side (every set I change the side) that I get better foucs and muscle contraction. What do you think is it dangerous to do it so?

@Kboges 3 года назад

Thanks so much for the support! I totally agree. Making your reps PERFECT is a form of progression, and WAY more important than how many reps you can get. Great questions here. Regarding the squat, my suspicion is that this is just a function of how you are built. We all have different leg lengths relative to torso length, and that combined with our mobility, hip structure, and habits often determines what technique we find most natural. It's different for everyone because all of these variables that go into squatting are different. Your natural squat is going to be very different than mine, and thats totally cool. It can be fun to play around with different squat variations. Wide stance squats feel very awkward and unnatural to me, but I do like to throw them in the mix just to do develop a squat style that I'm not naturally good at. As for twisting the head to the side... I get what you are saying. If I do decline push ups with my hands on the ground, I will sometimes turn my head from side to side on each rep. It definitely feels natural and I get better range of motion. I don't see a big injury risk with it- worst thing is you might tweak your neck. It has never happened to me, and if you have been good so far, it's probably fine. Thanks for the support and the great questions. Let me know if anything else comes up. Keep training hard!

@007GrGa 3 года назад

@@Kboges I really appreciate your replay! Thank you very much! If anything comes to my mind I will be more than opened to ask! Thank you once more! :))

@Kboges 3 года назад

@@007GrGa My pleasure! Thanks for your support!

@seanjamesmacleod241 Год назад

Looks like you do a lot of bar and body weight exercises but no weights or crazy machinery. Pretty impressive.

@Kboges Год назад

Yeah I keep it simple. It works!

@spartandelvon2734 2 года назад

💥💥💥💥💪

@Pikachu-qr4yb Год назад

Really liking your videos. Can you make a video about diet and getting enough protein?

@Kboges Год назад

Hey Pika! Yeah I have a video on nutrition but it's pretty basic. Check it out and if you have more questions, let me know.

@thedon9670 Год назад

@@Kboges more nutrition videos would be awesome! 😊

@steelgila Год назад

How do I train to become strong enough(or light enough?) to do a pull-up?

@MrMetalhead33 2 года назад

Hello, I like your content. Thank you for sharing. What weight vest are you using?

@Kboges 2 года назад

Thanks so much. I use a BOX 45lb weight vest.

@MrMetalhead33 2 года назад

@@Kboges Thank you! Am off to smash out some Dips...

@olivierlaporte7620 Год назад

Hi there.. Just to make sure l have understood correctly... Do you recommend 3 sets of 25 reps? It sounds huge, unless those videos (very interesting though...) are strictly for experts... I don't know many people able to perform even one set of 25 chin ups or pull ups...

@titanvalker9817 24 дня назад

I just used to do chin’s for biceps and I don’t know. Maybe I’m pulling towards my right side. My right bicep is bigger than my left bicep and it’s significant

@chrisjohnson6201 2 года назад

Any suggestions for someone starting out that can't do pull ups or chin ups yet?

@truthhurtz333 2 года назад

lemme guess, fighter or military?...or just a beast?..lol great content bro👍

@strnoob1405 Месяц назад

Bro my forearms absolutely kill whenever I do any chinup/pull up like my veins go hella vascular. Do I just grab a band and do them assisted and focus on pulling with my back/lats? Just can't really do them normally like that but I guess that would be the solution

@joe_stallone Год назад

Bread & Butter Bigger Bicep Builder! 😀

@atama17 2 года назад

When would you add the weight vest?

@seifseif9492 Год назад

Can u tell me what program do you use to make your reaction videos ?

@hillsman9199 Год назад

How many reps and sets would you recommend to shoot for on the rows? By the way I love the content man, you've helped me make huge progress by reminding me to not half ass my reps for the sake of getting better numbers. I'm not doing many per day right now, but I feel like I'm getting way more out of them by emphasizing form over reps.

@oceejekwam6829 2 года назад

What work do you do for your forearms?

@dimxhnb7932 Год назад

what you think about tricep extensions

@s.mack1300 2 года назад

Can you talk about workout splits

@letscookwaltuh 5 месяцев назад

Hey quick question, if we would be doing biceps daily how would they recover

@jackw_ 7 месяцев назад

3 sets of 25 chin-ups holy shit!!!! Let's get to work

@Kboges 7 месяцев назад

Yep! Working up to 3x25 will definitely build some aesthetic arms. It will also ensure you are lean enough to show off the muscle required to do 3x25💪

@jackw_ 7 месяцев назад

I don't care how long it takes, I'll make it happen! @@Kboges