More over a lifetime vs more right now has been such a huge epiphany for us and for many of our clients. Thanks for being a great example of how simplicity wins over the long run.
Well said, GMB! I've been an admirer of your content and approach to training for my entire fitness career. You are truly masters of your craft. I'm a big fan! 🙏 It was a pleasure to train with you and an honor to call you my friend! 💪
Seeing the both of you in the thumbnail is like seeing Jordan & Kobe for me but in the calisthenics sphere. Legendary collaboration! Awesome. Thx 4 ur guys’ work!
@@sinsemillao You said it better than I could have. I've done GMB's Elements mobility program. The bear, crab, frog, and monkey are always implemented during my warmups! Both these guys have great content.
HAHAHHAHA Yes! Ryan is a good friend and someone who has helped me immensely in my career. If anyone would ever be featured, it would be him. The dude is the real deal.
Daniel! I hope all is well, brother! Maybe one day the three of us could get a workout in. The chance to train with two legendary coaches would be a huge honor for me. Keep up the amazing and inspiring work, my friend! 💪 🙏
Absolutely true! Don’t train to the point that you might get injured. It’s not worth it! The set back kills your progress and time you spent rehabbing could have been spent on more training. Train wisely.
I started training this way this year. After decades of pushing too hard and not being able to sustain it. Those Muscle & Fitness and Flex magazines had me chasing a fairy tale.
This goes for most kinds of "work." Both longterm output quality and volume are greater at 5 hours of work per day than 8-10 hours of work per day. Doing all your work in a compressed period forces you to do away with distraction and dispense with less-than-critical side elements. Quality tracks upward as time devoted tracks downward, so long as you are consistent.
Just figuring this out for myself too! I realized 5-7 pull ups a day has kept me stronger and made it easier to keep up with. I was running once a week at 3 miles a run. Changed it down to 2 miles and have run more times per week increasing my weekly mileage which is better for building the habit and I’m actually doing it more. Loved the idea of keeping a little left in the tank to be excited for the next workout!
I feel validated when you mention things I came up with myself. The idea of "keeping some motivation in the tank" as a way to maintain consistency is the way to go. I give this advice to all who ask, even if I don't always follow it myself. :D
Thank you! This validated what I’m doing and helps me to stay focused. I’ve been doing a full body program daily 5 days a week with your training largely in mind. I just do 2 sets a day on each movement. I’ll keep doing it and won’t change a thing until I stop making progress. 45 minutes full body and I always want more, thanks for reminding me not to take that more from my future training days.
@@xeno527 Because it’s 2 sets only and I do this every day M-F, along with 10 rounds of sled with low weight before and sauna sometime later, I can recover from this easily only start to feel an accumulation of fatigue on Friday, then rest the weekend. This is MY routine and my journey, it’ll change as I move on and try new things. I have my reasons for every movement but it all started with “I want to do push, pull, legs and hinge movements every day” and evolved from there. I’d say that concept is a better place to start than mirroring mine exactly. Just pick one of each of those movements to do a day and only progress by adding more movements or sets when you find you need to-some people never do. A friend with freakishly good genetics has been training 6 years and still progresses with 6-8 sets per muscle group per week and nothing else. I envy him. His “newbie gains” just haven’t stopped. An “intermediate” or “advanced” lifter/mover is just someone who requires more work to progress. So don’t add in work until you need to, that could be months or even years. 1A Push Up variation 1B Pull Up/chin up variation 2A cable Face Pulls to forehead 3A standing DB 45 degree lateral raise 3B same weight, no rest high front raise 4A OHP (I can do just shy of my body weight usually but after all this rear Delt work, done right, I’m lucky to do ab empty barbell for any amount of reps) 5A ATG Split Squat/ Squat variation 5B RDL/ Stiff Leg DL (same thing) 6A L Sit (because working on progressing it) 6B Leg Raise variation 6C Cable Crunch 7A Isotib Tib Raise 7B Seated Calf Raise This is only 2 sets of each, takes about 45 minutes. Rest is however much I need but usually 45s-90s between sets and no rest between exercises. Every set taken to 2-5 Reps in reserve of technical failure and weight increased on anything once I reach 20-30 reps depending on exercise, per set. I genetically have freakish shoulder recovery so I can do that shoulder routine daily no issue, ymmv. Tempo is generally 4-6s slow on all eccentrics, with a stretch at the bottom for 1-2s and explosive concentric. Always improving form, rest pause mid rep or shortening rest before I go up in weight or progression, if calisthenics. If I can improve without increasing weight I do, if I can’t and reps top out at 20-30, I increase weight. Eventually I’ll find 2 sets per an exercise isn’t enough stimulus and I’m no longer progressing that one. In which case I’ll probably do a strength specific phase with ladders or something, reassess and if STILL plateauing, add another set on whatever movement is sticking then do it all again. I doubt I’ll ever need to do more than 4 sets though.
Looks great Bryce thanks for sharing. Regarding 2 sets I know 2x5 used to be popular among very strong powerlifters. Not 5x week frequency though. It’s awesome you sound what is consistently working for you to keep progressing.
Mr Boges your videos hold value beyond just health and wellness, they translate really well to academics too. You talk about fundamentals essential to basically everything in life. Really thankful for all these amazing videos!
"When you perform every workout like its your last, you increase the probability that it actually is...." 😂 Golden words right there! Really love the concept of "Training as a practice" amazing video as always Kyle!!!
I posted a compliment for you a long time ago. I'm amazed at how you're still giving that to the point, no BS guidance like you did. This is my go to channel for principles.
Thank you! I appreciate that. I'm committed to the channel having a particular feel and direction- positive, simple, and applicable exercise info; maybe reimagnined so that it is hopefully motivating and inspiring. I'll keep doing my best to delver content that meets that criteria.
My head just popped off!!! 👏👏👏 I watch a video like this, always having these thoughts subconsciously, but it takes someone else to get you to realise! Great video once again.
Excellent advice! Especially for a 55 year old who had an above average body composition and was at one time stronger than most in his own category of humanity, meaning age, weight, etc. I am at a place where I have to recreate myself, and my past capability of being better than average makes me balk at beginning the process because all I know is balls to the wall, giving it all I got every work out - basically over doing it like you said and it has caused me injury and set back many times. I have been discouraged to begin again because of my mentality! You have helped me to see a different way, with a different purpose and end game. This is not about competition with others or even myself. I am fighting for longevity, and quality of life. Excellent wisdom, thank you
For over half a year I have been training every day and slowly getting stronger and increasing my abilities and the form. At first I couldn't do more than 10 push-ups, today I do 17 per set and stop to save some strength for the rest of the training and especially for tomorrow. I do 85 push-ups a day, now I gradually add tension, and once twice a week I also combine a 5 kilometer run. Recently I doubted it a bit even though it was the key to my 215 days of perseverance, because I tried not to reach "failure" I knew that this was what would eventually make me stop persevering and harm my process. My goal is to get stronger - currently an upper body part. I'm so glad I saw this video- it's just what I needed, you're a legend!
With all the hard work days that I come back late, depression and even the loss of close people, the only thing that managed to hold me and helped me persevere was to never give up on myself, never because giving up became a habit, but the most important thing, just like you said, is not to take on too much at once , not to give my all and indeed reach "failure" but also burnout. The satisfaction after each workout is so strong and over time after doing the daily push-ups became a habit, the moments that I look forward to the workout came as well! Just like you said - that stopping and not killing myself knowing that I could do more left me hungry for more and gave me the drive I needed. I remember how I had a hard time doing 10 push-ups per set, or after reducing the rest time between each set. And if that's the case I never sacrificed the road and the form, that was always the main thing. Thank you dear man for everything, you do a wonderful job and help everyone here🔥🏆
Absolutely brilliant method, one of the best concepts I've seen anywhere on RU-vid and so so so true. You hit a home run on that one K boges if any younger person watches and follows that advice they will be waaaaay ahead in the long run. Kudos to you.
It was an absolute honor to share the pull up bar with him. He's a true master, a great friend, and one of those guys that has had an enormous positive impact in the fitness community.
I could not like this video enough. It’s wisdom for all areas of life not just physical fitness. You are helping people to grow in character. Thank you
Thank you, Brendon! I've got another coming out soon touching on this subject more, specifically addressing the changes I made to my training approach from these lessons I learned.
Leaves you wanting the next session rather then dreading it. That's how I've apporached this year and I have better cardio fitness then ever due to acually working out on a regular basis.
no matter what I do, I ALWAYS come back to this channel without BS, straight Talk, Basics and Training minimalism. Love your content please keep doing what you do, I will grow along the way ;-)
It's on the list! I'm training them aggressively because they are my greatest genetic weak point (skinny ectomorph genetics). I will make continent on them in the future regarding what I have learned. Hopefully it will be applicable to the calf challenged, like myself. 😂
This is totally right bro. 2 weeks before the workout was intense but taxed a lot on my CNS that i felt fainting and very tired at school. Also, my mind was thinking about programming an optimal workout plan most of the time. So, i did a deload week, trying to really dial down the intensity, strengthen my joints, cardio, mobility and form. Not only that made me feel better for my day but also, i felt my mind didn't wander on my obsession of lifting heavy. From now on, i am gonna do a deload week(s) every 5-6 weeks.
I've heard this quite a lot and it always made sense, but I think this is the best way I've heard it said. Really focuses on the perspective and how that perspective is going to manifest in practice. More over a lifetime vs more in the short term is a great bite sized mantra.
On day 74 of training daily and let me tell you this: the key part of daily training (more consistency and repetition thus more gains) is indeed in holding yourself a little bit back. Don’t go all out every single session and you’ll want and be able to workout the next day again, and again, and again, making more serious gains than the 12 workouts I would have been able to pull off if I want all out. Your advice is spot on! I will keep doing this for as long as I’m still making gains. A little bit every single day is a hella lot more than all the workouts I would normally do in a whole year.
Wow! What a timely video. I was just doing deficit push ups, weighted ring row, and weighed reverse lunges when your video came up. I was feeling a bit fatigued today and planned on doing 3 hard sets, but I think I'll listen to my body and just add one more round for two hard sets today and come back hungrier for training tomorrow. Also, I love the collab. Ryan's the guy that does the animal movements! You and him should do bear walks together LOL
@@Kbogesgood videos sir. Just trying to work out daily and frequently. Doing push-ups and squats but nothing really for my back (no pull-up bar and no equipment at all 😭as I'm 17 lol) do you think angels and devils are enough for the back, (it's basically pullups but you are on the ground then pulling back ). And also how can I do pike push-ups as I'm afraid I might injure my shoulders.
From watching your videos , I started including calisthenics (weighted movements ) , I feel better overall, more athletic . Funny thing is my back look better after ditching the lat pull down for pull ups. I will run a full body push/pull workout for few weeks to see how it goes. Greeting from France 🇫🇷.
Informative content as always 💫💫💫 I think it's the right approach, and to apply it you need to find that sweet spot between fatigue and injury. Also, one of the best pieces of advice even in eating is to stop eating while still wanting to eat more, thus leaving some room for air. One thing about overtraining, it's so similar to pulling an overnight so you can get more work done, but you end up feeling dizzy and sleepy the next day. Keep up the good content my friend.
The wisdom in this video! This one reassures me as many friends of mine pressure me to "progressively overload" and always have to do more than last time, and going beyond failure to force the muscle to grow. How does progressive overload fit into your training? Thanks a lot Kyle!
Great question! Progressive overload is the RESULT of good training. If you are training properly, your body will allow you to do more over time. You cannot force your body to do more than it is capable of, by definition.
Great to see Ryan from GMB in your video. Love the message as at 62 years of age it is what I have embraced in running and calisthenics. Kboges is wise to have embraced this mindset at such a young age.
Finding this channel has been that gentle breeze. So much valuable info, thank you. I pretend my daily 30 min workout is a real appointment. The alarm goes off, I stop everything and do my workout. I only skip if i'm sick.
Man, there's so much power in the video thumbnail that my phone could barely load it! 😂You and Ryan are among my top 5 greatest references for movement phylosophy. So good and inspiring to see you both working out together! Thanks!
You and Alex Leonidas really are my top 2 favorite fitness youtubers of all time for me rn tbh. thanks for all your gold content again. Btw , speaking about accumulating time on something, Since i have improved alot my Push ups by doing them for a long time, 2+ years without EVER adding weight, When i began I was very weak.. struggling at 5-6 push ups.. , now as im really happy of how much i progressed on that particular exercice throughout my journey, Im gonna start a deficit weighted Push ups periodization (i got like over 40+ KGs of weights and this for free 😂) it definitely replace the bench press lao, also since gyms are closed during vacations, would you highly recommend me to do so? I can bang over 40 push ups on bodyweight, and 20 push ups at slowest tempo possible, Perhaps i could do this, but also keeping the bodyweight Push Ups days for getting the best from both worlds? Thanks again, Mate and have a nice day!
Thank you! Alex is my favorite strength related RU-vidr. His content is truly top tier; I'm a fan even though I don't watch much RU-vid lifting content at all. Yeah you can definitely add weighted push ups. When I have done heavy weighted push ups in the past, I did them maybe twice per week, with the other days a blend of slow/paused bw reps, fast BW reps, and close grip work.
@@Kboges I noticed you couple of times commenting on his videos by chance, and I can tell that it is the best fitness youtubers cross-over i ever seen 😂 yeah i agree man, Alex is really someone who's out of the string (and I never been into youtube lifting at all neither). And aigh thank you for your anwser now i know exactly what to do. I will gently start with low weights (4-6 KGs) 3 times a week not getting to much to failure for fatigue management. Can't wait 4 yo next vids, Kyle. ;q
Kboges, it'd be really cool to see a video from you where you go over the basic science of muscle building and how it works on a cellular level. Think it could help the community and dispel a lot of psuedoscience and myths.
Yeah if totally thought about that! I wasn’t sure how much of an audience there is for it. Also, as a subject matter it is surprisingly not well understood. The exercise science community has some theories but the confidence in these is not extraordinarily high. As for what actually drove muscle growth from a stimulus perspective, there is even debate about that though the science seems to be supporting a more limited driver than first thought.
I couldn't agree more. This is actually the approach I use and end my workout feeling stimulated instead of fatigued. Seeing excercises as practice is key, the result is you feel energized the whole day instead of sore.
Exactly! You get guys can get a way with more, but it’s the habits they build when they are young that will allow them to train as they age. Keep up the good work, brother!
I am novice in working out, but have somewhat respectable experience in language learning as I started learning second foreign language and almost never skipped a day in many many years. It is the same. Slowly build up over time. Don't push pay much attention to efficiency unless you are already many months/years into doing it. Consistency is the king. Turn off your over-optimisator inner voice. It doesn't matter you could be 30% or even 50% even 100% more efficient if you gave up after 1-2 weeks and would do nothing for the next 6-12 months or even several years. Keep it simple, keep it enjoyable. Leave efficiency for people who are many years in into the process.
I am not kidding when i say that these videos are the constant motivation i get to keep working out. I'm fairly new at this and when i started researching what to do i got flooded with gym bro dues that talk nonsense and have 20 minute videos about NOTHING. Finding this chanel whas the best thing that happened to me while searching for actual advice on RU-vid. Thanks for what you are doing, and as long as you feel like you want to keep doing these videos i'll be here watching!
Hey,thats Ryan! I bought his P1+2 program,great to see the colab, btw dont want to alarm but it looks like an Ewok is i the tree under your little screen,you can see the eyes,keep up the great work
I really needed to hear this. I have a tendency to burn out and then I end up stopping my training. This has happened to me repeatedly over the years. I’m going to work to take your message to heart and build that consistency of working out and finding the place where I can finish my workouts feeling good enough to want more the next day. Thank you!
@@Kboges Fun fact... I can't turn my head to the right today. Apparently I'm stupid cause I made the EXACT same mistake pretty much right after writing that comment 😑 that's some BAD irony 😅😂
All this goes back to maintaining consistency which is the key to great results. I’m gonna make sure I skip much less days now and to worry less about how much weight I’m lifting.
Balance is key, flow the best you can while taking present efforts forward. Step away from extremism as the pendulum swings back to its counter pole, however when equilibrium is found in your centre the pendulum remains centred :) Great insight once again. Digestible, keep spreading your lessons Kevin ! If they only touch one soul who can gain from it, that’s 1 soul better off in the pursuit of function and understanding the vessel 💪🏻
yes, absolutely agree. I am 47, just started Calisthenics, to slowly get mobility with out pain. a little bit a day -feels great to know its a marathon not a 50m sprint. great content - look forward to learning more from you.
Well said! For those of us whose goal is longer health span, longer life, this is dead on. For those training for a UFC fight or an Olympic race, it’s not. But that ain’t many people.
Yeah exactly! Things change when it’s your career and you have a small window of opportunity to make some life changing money. But for the rest of us, we have to be measured with our approach.
-what differentiates beginners from masters is time and repetition. in this case, more is more. -make training a daily practice. you don't need superhuman amounts of discipline to kill yourself every single day. -enjoy your sessions. -leaving wanting for more is key to consistency. in this case, less is more -this all will lead to a healthier lifestyle, and so to a better life
i was just talking about this with my brother yesterday - he goes hard every session. i learned that "backing off" a bit was most beneficial to my training. long gone are the days where i wake up sore and dejected about training. i'm feel excited to train (most days), and it's due to my discipline of actively trying to avoid burning out.
Great advice to hear especially when the fitness industry is obsessed with the all or nothing approach. Yes we should try and push ourselves but also be realistic and aim for good consistency above all.
Yep! Exactly right. It’s just about training smart; understanding that this fitness thing is a process and it takes time. If you want to get anywhere with it, it needs to be sustainable.
Yes 💯👍🏼❤️ ended up ripping my pec muscle, due to the "no pain no gain" training. Only than did I realize old skool bodybuilders didn't train to failure and they were natty and massive.
I feel you. I literally spent the first 20 years of my fitness journey doing exactly that. This is the perspective I wish someone would have shared with me when I was starting out.
I cannot decide what the best aphorisms of this video are, because there simply are too many! I don’t know the other person, but if it’s featured here it means he’s worth listening to. Grazie kBoges!
Grazie! The other gent is Ryan from GMB- they specialize in movement and mobility. I I’ve no affiliation, just a fan of their stuff and Ryan has been an amazing friend and mentor to me. Truly an awesome dude! Glad you enjoyed this one, amico mio! I hope all is well! Thank you again for the kind feedback🙏
It's amazing! I'm so grateful for these supporters. I have not seen a more supportive community in RU-vid Fitness comments. These people here are amazing 🙏
Move over avengers…the cross over we all didn’t know we needed! Consistency over a long time Is key! It took me years to learn how to NOT over train…I would just hammer workouts and wake up the next day feeling fried
This principle of aiming discipline towards holding back all-out intensity does not apply to physical training alone. I now realise that I was putting so much pressure on myself to learn a skill and make money quickly that I dreaded the time when it came to practising it. Eventually, your mind will rebel against you because you are not a slave. You have to be treated fairly by yourself, or your soul will rebel against you.
Yeah I did that for years. Literally for a year my deadlift didn’t go up because I was training it to failure every week, as I was told I had to overload it every session or I wasn’t getting stronger. It didn’t work. I finally said screw it, backed way off, trained further from failure, worked on my form, did more reps with easier weights, and set a 40lb pr in like 2 months.
Not really. I will occasionally for fun, and did a set of trap bar deads with Ryan the day we filmed this, but they aren't apart of my training anymore. Had I approached them with what I know now, I could have gotten stronger, much faster, and with less injury and headache. That's the contradiction in stuff like this; I could have gotten way better results by not pushing as hard. Since then I've trained a ton of people up to 500lb deadlifts in a year without training to failure, using the progression I outline in barbell + calisthenics. @@PiceaSitchensis
I’ve been training all my life. It took me many years to learn this seemingly simple logic of holding back to keep healthy and have better consistency. Yet I STILL f*up - get colds, fatigue and injuries due to overtraining. It’s because for me physical exercise isn’t just a habit it’s an addiction of well-being. When I’m at my fittest I get greedy and want more. It’s just a hard balancing act. Heaps of professional athletes do the exact same mistake. Good coaches to hold them back for success.
