The POWER of Holding Yourself to a STANDARD 

"Jack of all trades master of none." I think this phrase summarizes the idea of kboges. From now on, i'll keep my workouts as simple as possible and be very proficient at doing the basics. I'll master the fundamentals at a very high degree and from there level up my variations one step at a time. And I think this idea also applies to other aspects of our lives not just in fitness. Thanks for this kboges!

I’m new to calisthenics (at 52) and been doing a lot of research around YT but this is where I am staying. Your knowledge makes so much sense, thank you.

Thank you for uploading these. You're helping people around the world!

You know what? This channel is like calisthenics college. Brilliant. Thanks for the wisdom!

Patience, simplicity and perseverance have never been more appealing than on this channel. I dream of a FitnessFAQs podcast with you. Daniel Vadnal would certainly be interested. Your approach deserve more views.

Wonderfully put, “it can be shocking how strong you actually never get.” Ooph. Feeling Convicted and I haven’t even left for church.

I kid you not I was looking around your channel this morning with this exact question and then I saw that you uploaded this 7 minutes ago!

Virtuous, deliberate movement = optimal mind-muscle connection = proper contraction for time under tension = optimized ROI for your goals.

Ego always gets the best of me in these days. 100% on point sometimes we do more to make ourselves feel like we have accomplised something when we havent. Thanks for educating me more on fitness you are the best, hope you and your family are all happy and healthy!

It is very easy to let ego take control and go for heavier weights, more reps with poorer technique/form. Recipe for injury. Keeping form proper will keep us humble and healthy joints for longer. Your videos help us all remember what actually matters in the long term. Marathon > sprint

Man have been posting such a quality videos Wish you all the best k boges !!

"If you do this for a while, it can be shocking how strong you NEVER ACTUALLY GET" Damn that hit hard. Imma be more strict now.

There you go with those "insanely strict" ring pull-ups!! Informative & inspiring! Thanks Kyle 🕉👏🏾💪🏾

Keep up the awesome work Kyle. Thanks in a big part to your work, I'm very close to reaching my first Pull-up, and I'm down 35lbs and more muscular since May 2022 (so 9 months?) when I discovered your channel. I'll update you on my progress when I reach the first Pull-up. I can sense it, it's weeks away now.

Today I did 1000 squats, you’re one of my idols brother. Thank you!

This method of holding standards actually have a deep sense of meaning if you think of life instead of exercise. Never drop your standards for quick gains !

I’ve said this before, I truly appreciate the information you share with us. Not only is it inspiring & motivating, it really helps instill our own self discipline to our routine. Ever since I found your channel, I’ve been able to design my own minimalist style workout that is both time efficient & physically rewarding as well. Cheers, man !!

I just overworked myself yesterday and now I'm paying for it. Thank you for the insight.

Youre messages really make sense and I start incorporating changes to my training as I identify that I am doing things in a sub par fashion just to get my numbers up in a log book

Your philosophy and approach really have begun to sink in for me after some time watching your videos. Very inspiring to see such a level headed approach. For me personally I use the guidance to improve my climbing training, and while I am generally too busy with school to stick rigidly to a training schedule, I think sticking to the principles of quality form, and very intentional practice of fundamentals during my climbing have lead to really noticeable improvements. I consistently hear from others at the gym about how good my form looks on the wall, and I really attribute it to focusing on the fundamentals of the activity and not compromising on those ground level standards too often.

Thank you for always telling us what we need to hear! Love your directness and Love this channel!

Thank you, it was exactly what I needed to hear

THANK YOU FOR YOUR BREVITY. I really appreciate how you get to the point in a few minutes without having to grind through 13 minutes of content to get the gist. Sustain!

Good to get regular reminders of this - quality over quantity. Keep the ego in check. Thanks brother.

I needed to hear that advice Kyle, thank you.

Standard of Performance. The “score” will take care of itself. Excellent advise, longevity and keeping the mileage low so it becomes a lifestyle versus trying to hit a number Training versus testing

so practical, succinct, well articulated and full of clarity. thankyou so much K boges.

it's 4th time (seriously, no cap) when i had a concerns about something in my workouts and you release a video about it on the same day :D thank you!

Thanks from Australia, K.Boges! I have very restless sleeps and an ongoing battle, and if workout too much feel very drained.. not insomnia, but alot of intermittent sleep through the night.. this style of training definitely keeps me feeling fresh and not physically thrashed 🤜🤛 sometimes I do just 1 set per day, a different one, push, or pull, or squat, and feel better something than nothing

Really helpful thanks Kyle. Always stoked when a new video pops up! Inspiration and encouragement on the path.

Great video, this helps me a lot.

Thanks, so helpful. Framing improvement as maintaining a technical standard is great! I'm sure inadvertently reps go up by not focussing on them as the most important thing.

Thank you for this awesome content brother. At 60 having the discipline to hold a standard of a few sets of mid to high rep body weight exercises on a 5 day schedule has helped me heal from a life of injury(high school sports and martial arts), and over time improved my strength, stamina and agility that baffles those half my age. Further more, as an executive protector it has made the difference in my ability to protect my clients without ending up in the hospital myself.

The parallels between what you are saying and the practice of my religion are startling, but very welcome. Probably because this is a brief discussion about a desirable, disciplined mindset to cultivate. Anywho, thank you for posting, this is seriously beneficial for me to listen to as I go about my business.

These videos you make are fantastic, thank you for the help!

Thank you for putting out this content in such a succinct way. I also love simplicity in most things, and definitely when it comes to workouts. It’s encouraging that you talk all the time about basic stuff that most people with a little perseverance can actually do, instead of the calisthenics tricks we get to see in other videos. I mean, it’s cool to see and I respect that, but I don’t want to program my workouts around a one-arm chin up to muscle up with a twist to fall into a planche type of b.s. that other youtubers put out there. Keep it coming brother!

This all makes totally sense. I remember many years ago when I read up on Mike Tuchscherer (founder of Reactive Training Systems. Its a powerlifting system). Where Mike talked about RPE. If my memory serves he used several breakdowns as signals for when he estimated RPE. Like, rep speed, long pauses between reps, caving of knee(s), the butt rising before the upper body in the squat etc. He allowed him self one or two breakdowns, but then always stopped the set. I think I read this in one of his books or on his yt.

Wow that so true! I never thought of it like this because I’d always chase exhaustion. So glad I found you channel!

This channel is an answer to every question The best knowledge about fitness Thanks sir ❤️

I've been watching your video for quite some time now. A friend of mine(boss) helped me with the ability to push up. That was almost 3 years ago. But now in the recent past ( 2 weeks or so) he complimented me on my form of push ups( in the beginning I used to go down with my butt touching the sky, now it isn't there). So, for cementing the "form" factor and not the rep factor, Thank you e-boss.

I'd really appreciate a video on possible accessory work to enhance the full body every day approach. Like core exercises that you can add in 2-3x a week or something like that.

What a great and convincing way to put this idea. I think we all know how important it is to have good form, but I know I can fall into the trap of falling in love with rep counts. I'll inevitably fall back into old bad habits of rapidly flying through repititions to increase my rep count and stroke my ego. This is the most convincing and logical way to put this dilemma that most people go through in their fitness journey.

Excellent, as always.

It’s almost like I have some internal clock built in for these uploads. I’m currently tidying my kid’s bedroom and I almost see a K Boges BatSignal in the Scottish sky. Straight on the phone, open the RU-vid app and bada bing…

I'm a big fan of your content. Listening to you, especially given how articulate you are, is like receiving an education in this topic. Keep up the brilliant work brother!

i think we should get a video(if possible) on the sufficient ways of targeting the lateral head of the deltroid using the adequate calisthenics movements because a few of the calisthenics enthusiasts highlight them And as always thanks for uploading this type of content

A bit late to comment, but this video represents your level of professionalism. Very well said sir!!

I needed to hear this!

I needed to hear this, thank you

legend

Thank you me. Boges

In my experience, the quality of my reps has always yielded greater results than the quantity. We tend to believe as people that volume is the sole determining factor, but through the years I’ve come find the opposite, in most cases, is true for me.

Good info

This is the video I needed, my training has this cycle has felt worse and been more struggle to complete. I think I lost my standard when doing my last round of max testing to chase reps for "improvement". So a refocus back to technical standards with a new round of max testing to right the ship.

thanks k boges

People are realizing the long term game of doing Body weight workouts. Spread the word & work!

This is a very good video and something that we can all learn from again and again. I'm guessing that a real trainer would most likely call us off early maybe one or two before we thought we were losing form. Thanks!

great video, this is a point that many people seem to ignore. I know I'm one of them. I try not to but I end up wanting to progress and cheat almost unintentionally to get there. I need to start doing video recordings of my workouts to watch form and stuff like that but I'm also using my phone for my workouts and tracking so I'll have to figure something out there.

It's comforting to confirm I'm on the right track 🙂

Bro is imbodiment of supersayan🔥🔥🔥

🔥video!

I dont take a rep off, haven’t in two years and I’m in the best shape of my life. Full ROM on push ups, dips, pulls ups, and leg variations will do the body great. Dont need too many reps when you focus on intention on every rep as well

K Boges, you are truly an inspiration to amateurs like myself. Thank you for your contributions to the fitness community. Blessed be.

Keep your reps a higher standard than last time folks

Much obliged

very helpful

I do and learn about calisthenics just because i don't like gym culture, gym memes and the typical gym aura: bigger, harder, heavier = better. I like to take things slow and more humanly than pushing yourself somewhere without meaningful point of doing that. Thanks for you videos, you helping us a lot.

Every set for me goes to form failure. The first time I have to kip or flail instead of adhering to form, that is the last "rep" of that set.

Thanks, good advice, i injured my knees and elbows within 4 months of starting lifting and its been a year and theyre still not healed lol so when they are i will focus a lot more on technical form. also nice back no homo

Applicable to all levels and types of training

An advantage I see in having in mind a number of reps to achieve for a set of pull ups for example is that you don't think about whether or not you can go for an extra rep or stop. It takes off a lot of mental energy in assessing your level of fatigue.

Minimal but near perfect form reps are the key!

Full ROM Controlled Eccentrics Pause Reps Just those alone have cut all my rep counts and weights in half and now i have a better sense of what my True strength is and not compensation strength like you say👍👌

The back in the thumbnail. Looks insane

Quality over quantity. Honestly the first thing you should practice before you start exercising is how to silence your ego and throw away the magic pill mentality.

This premise make a good argument for ladders. When fatigue sets in at the higher rung, you go back to the lowest rung which should assure good form. Two 1 thru 5 ladders gives 30 perfect reps versus 3 X 10 with sloppy reps towards the end.

And this works too for people who get better at their form. Say, you might have done 20 reps, but if you did them with better and harder form, probably you're gaining way more than you did one month ago, with 20 reps that were easier

I always prefer doing less but with proper form. There are reasons to use good form (that's why it is called "good" in the first place -- there must have been a reason or more than one!). And for a purely selfish reason, I really enjoy doing stuff right. Somehow half assing things does not bring even close to the level of enjoyment. For example, I really like this idea of moving your body through space and time in a controlled way. Mobility is not necessarily about ability to move yourself from A to B but also having complete control of your body inbetween. The idea of stopping when you can no longer hold proper form is that you will then progress only when your ability to keep good form progresses. Think about a guitarist. Do you want to learn the piece at full speed and sound sloppy, or do you want to learn it first play slowly but super correctly and then only progress to playing it faster when you are comfortable playing it *correctly* at the current speed? The end result is not the same!

What's the simple technical standard for: 1. Standard Push up 2. Standard squats 3. Standard pull ups

Really liking the mindset video. Kyle I really think your contribution to the world bring real value to the health and fitness industry. I would really like to talk to you for a business proposal, where should I contact you so we can set up a quick call ?

Is it weird to feel more back engagement when doing a close grip pull-up rather than a wide grip pull-up?

🙏🙏🙏🙏🙏

I'm fairly new to calisthenics and still want to progress in strength and am trying to keep what you call a standard for all my sets, but if I'm not that near to burning out but my form fails, I don't feel I'm getting the most out of the exercise if I just stop. Any tips to keep getting those 'muscle building reps' but keeping the good form?

good one

Woow🔥🔥🔥 super-mega🏋️‍♂️🏋️‍♂️🏋️‍♂️ professional videos⚡⚡⚡ thank you for that amazing, time to keep us to us🔥🔥🔥⚡⚡⚡🏋️‍♂️🏋️‍♂️🏋️‍♂️🥤🤜🤛

Excellent points. Iv recently got back into doing the daily 3 sets and have set out a proper routine for myself for the week as a standard as before I was kind of just doing what I felt on the day and progress became hard to track. I wanted to ask, I don't do legs atm due to injury and wondered would it be better to add some extra sets to my 1 push,1 pull movements or to maybe even add a second push/pull movement for each workout? I often feel like I could be doing more but also don't want to hinder recovery for the rest of the week.

Hey Kit, have you done any research papers? I love your style of presentation and would wanna look into your work for a personal project. Inspiring stuff as usual brother

Epsilon!1!1

i believe, that if the final rep of your set is sub par quality, you should still go for it. but don't overdo it though (only to push your limits once in a while)

Hey Kyle, for your Pushing and Pulling exercise, you always seem to pick something that puts you in the 10-25 rep range, yet for the Squat, it goes up to 100 reps. Is this because you value endurance and conditioning more? For me I want to reach 1x50 Paused Heel elevated Goblet Squats with 60lbs. That would be the ultimate expression of an insane blend of Strength and conditioning/endurance. Right now I can do 1x20 with about 5-6 reps in the tank. I train the same way you do now (except still 1 set of each everyday, not 3 Sets).

I follow you 3 months now and I love your training I still train every day and alternate pull days and puch days. Hope this will works for me too

Amazing video Kyle. So by Technical Standard you mean the general form of exercise? So if my form break down beyond a certain standard, i should stop and call it mechanical failure? Thank you so much for your efforts... You are the best!!!

Thank you for the content Mr. K Boges. Do you strictly focus on Calisthenics and weighted calisthenics or do you also incorporate any other weight lifting?.

Where are you from kyle? I was just looking at those trees. Somewhere southern in the us i guess. Greetings from the netherlands, thanks for making these vids.

Hello Mr Boges, Im a viewer of yours, I’m 18 and I’m 2 years in my journey, I’ve learned that taking rest days is what helps more muscle gain, and of course fatigue is less in these rest days. And then there are things about working the same muscle everyday. Can’t this lead to injury? And also is it a good idea to train 7 days a week with no rest. Please I’d like some help to continue growing. And once again thanks for your content and information.😊

Sir how to make a perfect body by Calisthenics .please give videos link.

Very new to the channel and love the content. I’m shifting from weightlifting to calisthenics as I’ve been weightlifting for 8+ years and, among other reasons, am just getting bored by what weightlifting has to offer. As someone who is new to calisthenics, would you recommend completing workouts as a circuit? Or is it better to perform sets of one exercices before moving onto the next? Thank you!

Greatest channel on sports I've found. Keep it up. Also, what font did you use in the beginning of the video? Thank you.

Hey man, I was just wondering what your height and weight were and how many calories you eat on average per day. I know the one video you said Sunday's you kinda just eat anything since you spend it with your family. I am 5' 11", around 200 lbs. I want to be around 175-180 lbs. Thanks for your time!

first of all, i'm a big fan of your videos and you compact form of delivering information, thank you for that! i have a question regarding my pull ups (i'm not sure if you have stated this in one of your videos but i guessed this is the fasted way to get an answer) i'm currently able to do around 7-9 pull ups in my first set and then it drops to around 4-6 and i do 3 sets in total. this probably isn't the right/most effective way to train/increase pull ups, do you have a suggestion how to handle it? like doing less reps for more sets or do assisted versions? i already try to focus on the proper execution of the movement as much as possible