Do Your Pull Ups! 

Also, Mike Israetel (a famous fitness RU-vidr that use scientific methods to his training) claimed that you will get a massive back if you can do sets of bodyweight sternum pull ups. Let's do pull ups till we fly with our lats, boys!!!

Yes, very impressive. But I read that for the greatest hypertrophic gains, you need to be explosive in the concentric phase? I think the slower pull ups are more geared towards strength. But there is crossover between the two, so I'm not sure how much it matters which way you do them if at an intermediate level.

@@goodyeoman4534 - I think the main driving factors of hypertrophy are TUT and volume. I think that being explosive in the concentric is more geared towards strength with force = mass×acceleration.

Thanks Ryan! I appreciate that very much!

I would totally agree with Dr. Israetel on that. He has some amazing content by the way. I'm a big fan of his work.

HAHAHAHAHA YES!!! 😂

I skimmed that, and momentarily thought it said "knife fights with your 2-year-old". "Terrible Twos", indeed!

i still love weighted pullups once a week but high reps with body weight is my usual go to

Alex, this is such a kind compliment, brother! Thank you for that. It's truly appreciated 🙏

Amazing compliment! To be mentioned in the same sentence as the Bioneer is an honor!

Kneesovertoesguy has good stuff as well.

Good call, I'd add Strength Side to the list. I've learned a lot from all 3.

Oh yeah, and Simonster Strength. Really underappreciated channel, considering he's one of the strongest and most skilled calisthenics athletes in the world. Check out some of his highlights. Extremely impressive. But besides that, he's got a lot of very technical tutorials on his channel.

@@himalayantongue OK. Thanks! I'll check him out.

So good to hear this! Thank you for sharing. Keep at it, take your time, and you will be happy you did!

Thats some very good progress bro, keep it up. Also how long did it take you to progress to 6 push ups?

I've been doing just that for the last 4 months or so and I'm looking and performing and feeling better than ever as a result, so keep going. Not saying it's day and night or some miracle but just an overall slight yet noticeable improvement focusing on those 3 (plus overhead press personally so that's a 4th one for me) and doing them all well, consistently.

@@Strangepete did you get abs? i have trouble gaining abs but arm and shoulders develop fast.

@@abanerjee8237 i develop everything fast except the belly fats 😂

Don't forget your hamstrings, do your Nordic curls.

@@abanerjee8237 my bodyfat is 14 percent these days so I have blurry decent 4 pack of abs they look good flexing in good lighting but im not lean enough for a six pack or very visible abs.

Just randomly wanted to reply because your comment could have been me saying that, same reps and same experience for me although I was not "skinny" or an ectomorph just fairly average and in decent shape but getting better now gradually hehe.

If you want to build and help get higher reps, when you get tired and can't do any more try static holds at top and doing shortie pull ups - don't go all the way down and up - this is time under tension and will seriously help with endurance and mass!

@reflexus_ even if you just do 2 to 3" pull ups, works really well!! 💪

Well done, PaulBeen! So happy to hear this. Keep at it.

What exercise I can do at the gym to train for pull ups?..I'd like to start..Kyle videos definitely made me want to start..

@@isaiahsteward3968 You can find plenty of videos on RU-vid that will explain you how to proceed step by step. But usually people start with the assisted pull-up machine, or the assisted pull-ups with bands

Oh ok... I'm looking at some videos now...thanks..I've been looking to start...

You can start with the pullup bar. Begin each rep at the TOP...i.e. just hang for as long as you can. Takes time and practice but the more you do them the better you'll get at them. Don't be afraid to do them though. Even if you can do none right now keep trying to do them.

Corrado! Thank you so much! That is super kind of you. Much appreciated and thank you for the support!

Yeah I had done that exact same thing in the past as well. When I went back to them, I realized I should never skip them.

@@Kboges exactly

100%!💪💪 Great comment, Chunk!

Thank you, Jason! Stoked to hear this, brother. Thank you for sharing 🙏

Hey Pete, this is something Steven Rader from From is Everything have been talking about a lot. It's a great concept and ultimately I want to start including more of that type of content, because that's ultimately what I'm interested in and training is a piece of that larger puzzle. Cool to hear someone else is interested! Thanks for the feedback!

@@Kboges Sounds awesome, I hope to see you delve into those topics more and in the meantime I will check Steven Rader out for sure, thanks.

@@Kboges seconding, I would also love to see that type of content.

@@s210761 I would also love to see more of that type of content because it’s all about being well rounded and to me fitness is a lifestyle not just something you do to look good. It’s about feeling good and longevity from a wholistic perspective inside and out👍

Thomas! So happy to hear you have recovered and are getting after it with your fitness journey. I wish you the absolute best of luck! Keep me posted on how the pull ups treat you!💪

Same!

​@@Kboges Pushups 💓

HAHAHA nice!

One of the many reasons pull-ups were a staple during my time in the military. Someone once told me that pull-ups were to the upper body what squats were for the lower. Still a staple of my work-outs at 57y/o. They are so under-appreciated bumot many folks.

My pleasure! Thanks for the kind feedback!

Thanks Rahul. Noted!

@@Kboges yo replied, Thank you so much man !!

🙏

Well done, Pete!!

How did you do that man, i am struggling with my pull ups?

@@tinashe5822 if you haven't already, the first step is setting healthy eating habits. I originally started by training 3 days a week and doing one push, pull and legs movement each session, doing 3 sets to failure / near failure. Once I could do 10 pull ups I put on a weight vest with 2kg in it and every time I hit 10 in a set I would add +2kg the next session. This was good at the start but once I got to +8kg I took a video of one of my sets and my form was just awful. Plus my lower back really hurt doing push ups with the weight vest on so I stopped using it. I then switched to training 4 days a week and alternating between body weight pull ups and horizontal rows every session. There's no real trick to it besides get your sets in every week and train to near failure every set. The reps that count the most are the ones closest to failure. At the end of the day only you know if you are truly pushing yourself to the limit in your workouts and if you're not you're only letting yourself down. It's hard at first for sure and it's embarrassing when you're almost throwing up in your mouth from doing 5-6 pull ups but you just need to get it done and then get it done the next set and the next set. Just remember the actual number doesn't matter, all that matters is that you are pushing yourself hard in your workout. Although you should record your number of reps in each set as it is a good way of seeing your progress and that will motivate you to keep going. The hardest part of all is being patient and sticking with the diet and training routine when you don't immediately see results. Trust that the results will come and keep pushing yourself forward. Good luck.

Frank, this means a lot. So happy to hear you enjoy the content and you have found it useful. Thanks for sharing the kind words, brother!

Exactly, Ryan. So happy you d=found it and the content resonates with you. I won't deviate from the message!🙏

Well said, mate. That rings true for me as I'm in my thirties.

Thank you! That means a lot. 🙏

HAHA! Thanks void! I appreciate the kind feedback. I've been letting the beard grow 😉 Nice to get a compliment on it🙏

Thank you so much, Lol Gang! I appreciate that very much!

@@Kboges thank u ✌️

SPOT ON!

Then can you please why do fighters not have an insane V taper? Or do they have well developed obliques/abs that make their core wider?

@@lakshyamongia3270 Those things have more to do with genetics than anything else and having an insane V has nothing to do with your performance in the ring. I mean Muhammad Ali fought most of his matches with a fat belly but no one can say that he was a bad fighter. Martial arts training focuses more on strength and technique than anything else and many people develop chiselled abs with just that. Even my abs are visible year-round. Even though I follow a general boxing-based training programme.

@@avidhossanmansur9830 yeah I get size doesn't mean strength but still. Gymnasts have massive arms, racers have sick necks, cyclists have insane legs etc. I remember Bruce lee having well developed lats but he wasn't really a fighter. Was he?

@@lakshyamongia3270 Again those things had more to do with genetics than their training methods. And Bruce lee was a physical specimen of a man. Legends say he could push kick a man 3x his size 50feet in the air! Jokes aside, he focused more on the movement, speed, and looking good on camera. His goal wasn't to win against any martial artist it was instead to express himself through physical movement. Also adding to the genetics narrative I had decent calves and visible abs since I was a teenager but my neck looks like that of Crane from Kung fu panda!

It makes sense. Our instinctive standard for a proper-looking man would surely have evolved to reflect the men who were good at the physical tasks of survival. It's only after industrialization made us prosperous enough to NOT depend on physical tasks that it became feasible to have "fashions" in male appearance -- the "delicate pretty-boy", the high-maintenance bodybuilder, the wealthy fat man, etc.

@@stevenscott2136 yeah true,there is kinda no need for it now as we arnt hunters and gatherers now so there’s no need to have that super functional body.

Thank you. I think Steven Scott nailed it in his reply.

Exactly!!

Thank you!

Hey Ritter! Glad you enjoyed! I'm a huge fan of dips. I think they are probably the best upper body pushing exercise, however, my shoulders do not tolerate them well, and in general they aren't as widely tolerated as the push up.

Thanks, Ronald!

Good to hear!!! Keep at this and thank you for sharing your success! Keep me posted on how it goes for you.

🙏💪

Good to hear, Stratos! 1 hard set is seriously underrated. Keep it up and it will pay off.

Happy that one connected with you!

Well done!

It's a solid way to go. Good luck!

My pleasure, Geoff!

Thanks Luis! It was my pleasure.

My pleasure!

AHAHAHAHA 😂 this was good lol. Thank you for the laugh, Attention 😂🙏

@@Kboges Thank you for your content bro, keep it coming, i've really enjoyed the "do your pushups / squats / pullups"! 😄

Thank you, Matthias!

Thank you! It is a constant work in progress!

100% agree! Enjoy the training, Omran!

Good to hear! And spot on about the forearm muscles. Pull ups are great for their development.

Thank you, Gabriel! Happy you enjoyed.

Hahaha Thanks Kristian!

100% That's a solid way to approach training.

Hey Marcus! I totally agree. Thanks for the kind words, brother!

Exactly!

Thanks 😂

Agreed!

@@Kboges Hi there, do you always go into a dead hang/passive hang between each pull up?

Ahh sorry to hear. Go get it checked out if you haven't already. Good luck on your recovery.

Good to hear! Keep at it!

Good luck and enjoy the training when you get your new setup.

@@Kboges thank you, hopefully it'll be soon

My pleasure, Josh!

Enjoy, S!

Thanks brother! Good to hear! Looking forward to that 💪

YES! Exactly. Strict form carries over to max strength incredibly well.

Excellent points, Sole Man.

I do them as my fist exercise. Like you say, they are exhausting. I do: pull ups, dips, bodyweight rows, weighted push ups.

Well don, Dylan!

Hey Tusa! That's quite a compliment. Thank you🙏

Exactly! So good to hear you are enjoying the results that pull ups can deliver!

Agreed!

My pleasure!

HAHA that's rad! I'm glad you find it motivating!

Good question... here is what we know from the research. You can train a few reps shy of failure and get a full growth response. We also know that a single set is enough to elicit some sort of adaptation, and a few sets will definitely be enough to stimulate growth in the majority of people, especially if they are taken close to failure. We also know that fatigue builds up from higher weekly volumes, but we can reduce fatigue by distributing volume over more days. Essentially you get the same weekly volume, with less fatigue, at an intensity sufficient to drive adaptation.

@@Kboges Thank you so much! So just as long as I am getting the same amount of volume, or more that I would get in a 3x a week program, I will get the same results?

Also holy crap, congrats on almost 200k, your channel growth has been crazy! When I first found this channel, you had like 10k

@@theminecraftbrothers8613 There's also the stimulation of protein synthesis related to daily training. Look up the Norwegian Frequency Project.

Pull Ups will deliver!

Thank you, bro!

Thank you, phsal! It's my pleasure.

😂 thanks!

Thanks, Mike!

Thank you, Tropic Candy!

Australian pullups are great. You only need a sturdy table or like a stick between two chairs.

@@DennyLindberg Not at all a lower back exercise..

@@DennyLindberg totally wrong

Reverse hyperextension on a table or anything really that supports your upper body and allows you to lift your legs

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3d9_W--eUcI.html

I would be happy to 👍

My pleasure, Ryan.

Thanks!

Thanks, Lucas!

@@Kboges striving towards that form, quality over quantity, greetings from Spain and thanks for your insight 💪

Thanks!

Thank you🙏

Everyday. Multiple times a day do sets of 3 'Grease the Groove' style.

I think 3-4 times a week if fine if you're working at 80-90% of maximum intensity on each set. If you're more of a beginner, I'd say do a few moderate sets daily to get the volume in.

you usually want 10-20 set per muscle per week, but the most improtant thing is for you to have fun and be consistent. Even one set to failure is productive and way better than nothing

@@katsumaru8826 Could you explain to me what the "Grease the Groove" style is, please?

@@lucase6077 it is to do the same exercise multiple times a day with rest breaks of up to an hour. So you might do a set of 5 pull ups in the morning Then another set of 5 reps mid morning then another 5 reps at lunch time Then another 5 in the afternoon for example. Over all you will have accumulated more than 20 repetitions for the whole day. It just allows you to rest enough between sets so you can perform the next set at a more optimum level because you are not fatigued too much. It’s a good way to improve your rep count. Give it a try👍

Thanks, Mace! Keep at it and it will pay off. Enjoy the process. Yeah I always use chalk.

@@Kboges It has already paid off! I've been following your approach to training since January and it's done wonders to my physique. I love your mentality and your approach to training. To see working out simply as hygiene and to actually do what your body is capable of, instead of trying to surpass your limits everytime has helped me clear my mind and stop overcomplicating what doesn't need to. So keep up the great work because it's really helping me and a ton of people around the world !

@@mace4978 Wow thank you for sharing! This is amazing. Much appreciated, my friend! 🙏

Hey Prananna! I do use fasting. I think it's a really useful tool for managing overall calorie intake and for me, it makes keeping good body composition pretty sustainable. If I consistently over indulge (like when I'm on vacation), I will usually get back into shape with more aggressive fasting protocols, like with a little shorter eating window. Overall, it is a great way to go for many people. It't not for everyone, but it can work well.

@@Kboges thanks! Please do a video on fasting Topics such as how you manage light headedness, how many hours you typically do.. 16, 18, 24, 36 etc?

Thanks, Andrew. For a strong core, your basic pull ups and push ups will do a solid job. If you want more than what they can offer, hanging leg raises, L Sits, and plank variations are my favorites.

@@Kboges thanks Kyle, I appreciate it

Thanks! Yeah its a custom one. I might make a video on it in the future... that's a great idea.