Training For Strength And Size!

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In this episode, I want to discuss training for strength and training for size.
Here are some key takeaways...
Muscular growth is a byproduct of pushing your sets hard. Provided you are eating and recovering properly, hard sets (defined as the set taken to a close proximity to failure) is what stimulates growth, regardless of repetition range.
Now for Strength. Strength is most efficiently built with higher intensity movements, ie movements that require a high percentage of your strength. However, low intensity and high rep exercises can build strength, especially when done with excellent technique. Practicing a movement pattern builds technical and neural efficiency in that movement pattern. By doing thousands of reps of a particular movement, and relatively frequently pushing some of those sets close to failure, you can build both muscle AND strength with higher rep movements. This does not mean it is the most efficient way to build strength, but it can build strength nonetheless.
Training adaptations are not binary as they are frequently described. Adaptations exist along a spectrum, with a some intensities developing some qualities more than others, but all potentially building on each other, one way or another.

Опубликовано:

25 июн 2024

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Комментарии : 365

@samholder196 Год назад

reps cleaner than my grandma's internet search history

@yashin639 Месяц назад

😂

@erikfoster6788 21 день назад

Don’t cheat the negative and clear it after each set

@umamurali1390 3 года назад

You're a hidden gem man

@Kboges 3 года назад

Thank you! I hope enjoy the content. Let me now if you have any questions, and feel free to share the channel with anyone who might be interested. Much appreciated!

@baz9653 3 года назад

Agreed ! How this man don't have thousands of subs is beyond me

@micvili7527 2 года назад

So are you 😍

@moxohol 2 года назад

@@baz9653 Because he ain't bald, bad & be-yootee-fool like you? **aah-ga-ga-ga-goo** (Popeye laugh)

@KevsGuide 2 года назад

@@Kboges hi how many sets and est time between each set

@shashaankk2317 2 года назад

So clean reps bro. Very nice. Keep it up you are inspiring really.

@Kboges 2 года назад

Thank you very much!

@JohannesGjendem Год назад

Clean reps and clean explanation of the training.

@souheyelhs Год назад

I love the tone of your talk, very calm and straightforward.

@ryanh5768 2 года назад

New to the channel, I like what you preach. Some guys make crazy and expensive accessories seem like necessities but I’m starting to think that simplicity is the name of the game, at least for me. I’ll definitely be sharing your channel with my friends.

@JedLiKenneth 2 года назад

Andrew Huberman mentions something like this, too. Neural memory within the muscles begin to strengthen through repetition. People often confuse that with muscle memory which is false because it’s really the nerves within the muscles. I appreciate your amazing work, sir!

@VendettaMax 2 года назад

The information quality in this channel is amazing and the simplicity and directness are much appreciated. Also, your reps are as clean as they could be. Pleasure to watch and listen.

@Ivorytickler12341 Год назад

Just found you recently. Really loving this content. You’re putting a lot of things into clear perspective and also giving me no excuse for not training at home.

@allisonmachado 2 года назад

Greetings from 🇵🇹 Portugal! Thanks for so much valuable info ! God bless u man

@cdamianidis 2 года назад

came for the knowledge, stayed to appreciate your back

@hermitthecrab1901 2 года назад

A free wealth of information without any clickbait or filler

@HughMansonMD 2 года назад

I'm glad you talked about the strength and endurance correlation, a lot of people seem to think of them as being completely seperate.

@devonharvey8414 Год назад

I was always confused about that until I saw this video

@stanL9 3 года назад

Your channel is FANTASTIC

@Kboges 3 года назад

Thanks Stanley. I appreciate it!

@BallsMcgrubber 2 года назад

Great content and knowledge you are giving us. Thank you

@Rambonbon Год назад

thx for all your content. so helpful and you don't waste our time getting to the point to try to get more watch time like most other channels. much appreciated.

@lokeyfunny 2 года назад

i like how podcast you was done with talking and left but workout you stuck around and finished the workout.

@mobi2981 2 года назад

Just discovered this channel and subbed after 2 videos. I’m just now getting into bodyweight workouts as a teen and the quality info you put out is super useful

@sargunpreetsinghghumman5807 11 месяцев назад

Physique update?

@mobi2981 11 месяцев назад

@@sargunpreetsinghghumman5807 gained over 20 pounds of muscle within a year and definitely got stronger too, decided to mix in bodyweight with the gym and its been really great

@LucyLucyLucy-rk2vv 2 месяца назад

@mobi2981 how do you stay consistent as a teen?

@HatianHurricane 2 года назад

Those reps are cleaner than the board of health!!! Respect!!!!

@juelzsan1128 Год назад

Always thorough. Thanks

@joshlontoc940 2 года назад

Incredible advise! Will implement myself soon!

@mazeofego 2 года назад

i always had a hard time with that misconception about rep ranges strictly applying to just strength or just endurance. thank you for being so eloquent and offering clear detailed breakdowns !

@truedoloans 2 года назад

Cleanest pull ups I ever seen

@verneukteaap 2 года назад

For the last year or so I haven't done much more than push ups, after going to the gym for years. Went to the gym for the first time again a couple of weeks ago and immediately hit a new PR for bench press. Same with being able to do a muscle up, which I could never do before.

@maxgarda 2 года назад

yo i started binge watching your contents because it's so good. thank u

@Kboges 2 года назад

Thank you!

@kienthanhle6230 2 года назад

Definitely agree with the point in the video man. I thought I was still weak when I could do like 30 clean push ups, until I tried a one hand push ups and succeeded. That was the happiest day of my life lol

@yelkhan2002 Год назад

I misread that as "pull ups" and was very confused for a moment

@kienthanhle6230 Год назад

@@yelkhan2002 1 arm pull ups is so technique based lol. Ain't no way I'm gonna randomly pull off an 1 arm pull ups, even if I was strong enough for it.

@Fatah.030Libanees Год назад

@@kienthanhle6230 how much progress have u made in 6 months

@kienthanhle6230 Год назад

@@Fatah.030Libanees unfortunately this year I have to study really hard for a standardized test, in order to get into a good school. The best I can do is main gain for 6 months. I can still do 30 push ups and an one arm push ups, but no more, no less.

@Fatah.030Libanees Год назад

@@kienthanhle6230 Why dont u just dropout?

@nhannguyen-cao6485 2 года назад

Your videos are gold. I’ve already subscribed to your channel. Keep up the good work my man

@Kboges 2 года назад

Thanks so much! I appreciate the support!

@Pedro_FX17 2 года назад

Just found your channel yesterday. Really enjoy the content and information, thank you

@Kboges 2 года назад

Thank you. I'm happy you enjoyed!

@sagarsaggu6336 Год назад

Man!! Your content is soo much better and to the point , you are underrated af.

@Kboges Год назад

Thank you, Ager! I'm happy you enjoy it!🙏

@stuflikethis 2 года назад

Your physique is so good that it took me now 10 or so videos of yours to notice how nice your yard is

@keegandavis1991 2 года назад

Awesome content man incredible information, thank you so much. Im sure you've thought about it but any chance you could talk about nutrition and what you put into your body? Im just curious as to what you eat as well as the exercises that you are doing.

@comovidro 3 месяца назад

You're so important man! Thank you for all this information.

@Kboges 3 месяца назад

Oh dude I'm happy the content has resonated. Your support means a lot, brother. Thank you.

@NA99693 2 года назад

Your channel is amazing.

@Kboges 2 года назад

Thanks, Kyle!

@bluefusion912 Год назад

1 min in and I already like this guy

@abull9579 2 года назад

Your RU-vid channel is awesome

@rcaw75 3 года назад

Great form with the pull-ups

@Kboges 3 года назад

Thank you!

@calisthenicsbuilder 9 месяцев назад

Good stuff man! Love that muscle size rep range explanation. I agree!! I did an excellent chin ups workout just the other day with that same focus in mind and mind you I did it instinctively, except I did keep the rest break of muscle size concept in mind when I rested just 30 secs in btwn all sets until I reached 100 reps. Biceps got an amazing pump and stimulus from that workout.

@MichaelStanwyck 2 года назад

I definitely built more barbell strength alternating between a 5-3-1 approach and sets of 20 in the same week for several months than previous 5-3-1 approaches alone

@kbflorida888 2 года назад

Thanks for another home run video. PS: I bought the book.

@ryanwhite6859 2 года назад

back into horse stance for the 2nd day, great direction, thanks

@KesslerWatsonMusic Год назад

Love your channel. Thanks for great videos and great teaching

@Kboges Год назад

Thank you, Kessler. Much appreciated.

@godfreychinamasa8261 2 года назад

Nice stuff man

@Kboges 2 года назад

I appreciate that, Godfrey!

@jspr. 2 года назад

So what I am hearing is why even progress to higher weights, might as well just add more reps OR choose a harder variation. Lifting heavier will age the body quicker correct? Best channel on RU-vid hands down. Thanks Kyle.

@RJ-is9ko 2 года назад

I would just do calisthenics with alternating explosive and clean reps to failure in order to fatigue all the fibers on basic exercises.

@mysmartieteevee3036 2 года назад

This explains very well why those Bar Brothers boys build so much muscle and strength with very high-reps and consistent workouts......

@benoitlaurent8502 2 года назад

Hey man, great content !!! I have a question about pull ups. I'm trying to get better at it with the proper form you showed in your video to get my back stronger. My question is what do you do with your abs ? Do you contract them as you pull up or relax the abs ? Cheers

@Kboges 2 года назад

Thanks! I try to keep the abs pretty tense and my lower body controlled.

@bushido5206 2 года назад

I like this style of videos. Your backyard is very nice too haha

@Kboges 2 года назад

Thank you!

@chrismortimer6608 3 месяца назад

These may be the best pull ups ive ever seen

@kurtkrienke2956 Месяц назад

Another plus of high rep work is the reduced risk of injury along with better circulation (and even beyond that things like increased vascularization) which is to say it is more gentle on your body

@Cezer35 3 года назад

Very knowledgeable. Thanks for the info.💪🏾

@Kboges 3 года назад

Thanks dude! I appreciate the support!

@billyd8018 2 года назад

Great information, but there seems to be missing from presentations like these that appear on RU-vid or other social media formats, and that is the subject of how much weight to use. I had an injury earlier in life that has since been repaired, but I've never been able to lift real heavily or with too much intensity.Yet, I've been able to build muscle, and stay "strong" and healthy. Two questions: 1) how much weight is still effective at the high rep range? And, 2) how strong does one need to be to live a healthy, capable existence -- in other words -- what should our strength goals be?

@jasonwelsh417 2 года назад

Growing up and doing thousands and thousands of body weight squats and horse stances in martial arts is why I think I was able to do 7 pistol squats, ass to grass, on my very first attempt in my 20s. I didn't make the correlation at the time and I wish I had, but I thought a massive barbell squat was the cornerstone of fitness in those days.

@Kboges 2 года назад

Jason! My experience was exactly the same. After 7+ years of stance training in martial arts, I remember getting introduced to the pistol squat and being able to perform a similar number without any training. I didn't even know it was considered a challenging exercise at the time. I also had some incredible mobility and great athleticism at the time. Like you, I thought the same about the barbell squat. It definitely didn't do nearly as much for me. The best and most capable (across multiple domains) I've ever felt was when I was doing tons of stance work and high rep squats.

@edoasoulin3527 2 года назад

@@Kboges what's your point? if you'd work on pistols specifically you could have done more than 7 reps

@Kboges 2 года назад

@@edoasoulin3527 Well that obvious, isn't it Edo? The point is that the horse stance is a great exercise for general physical preparedness. It did more for me than working up to a 500lb deadlift, or back squatting 305 for a set of 10 (and 315 for a set of 9), or doing pistols with half my body weight added. The horse stance allows me to maintain very good mobility- near full splits level mobility, and exceptional leg endurance a long with a decent amount of strength that transfers over to things like pistol squats. Last year I had a video of me doing a set of 20 pistols without training for it. Just lots of horse stance, squats, lunges and sprints.

@davidfernandez8515 Год назад

I can even one up you on that😂 I played soccer for years so I could do 10+ pistol squats and knock reps in the leg extension machine with all the plates without any type of training easily (The looks I got by dudes who looked like they could toss a truck across the street were hilarious). The funny thing is that I was an absolute twig and I couldn't even do ten whacky bench press reps with just the bar. It's incredible how playing sports at a young age builds your body up without you even noticing

@tmg5214 21 час назад

Dang, Ive never seen a one arm chin up. That is impressive.

@lazoslav Год назад

You are on point, but I would even argue that you can't even separate strength and endurance. All the research ever done on different rep ranges shows almost equal results on both endurance and strength. If there is a difference between the 2, the line is way more blury than what people think.

@radercalisthenics 3 года назад

Interesting and very useful information.

@Kboges 3 года назад

Thank you! Any questions, just let me know.

@radercalisthenics 3 года назад

@@Kboges I'm not sure I have specific questions but I like your approach because it gets away from the dogma of rep ranges and "rest days" and the like. This motivates me as a 55 year old who's trying to get strong and lean and not big. I just feel like I want to get so good at body-weight exercises that my body will adapt by becoming strong and lean, and I want to do this by doing the exercises correctly and frequently without having things like "push day" or "shoulder day" and without taking measured days off (or any days off, really). But I don't think of it as grease the groove for skill but rather the more my body does good pull ups the stronger and better it gets... something like that. So I do the same exercises every day or even multiple times a day.

@Kboges 3 года назад

@@radercalisthenics Absolutely! That's pretty much my main message. We can dispense with the dogma. People can get healthy, fit and build excellent body composition from a variety of rep ranges, simple exercise selection, and we don't need to be so "structured" in our approach. As long as we emphasize good technique, good effort, and be consistent long term, results will come. I've also trained how you describe and enjoy it very much. For guys who are getting a bit older and/or have some mileage on their bodies, I'm a huge fan of this approach to training.

@macknumber9 2 года назад

Sounds like high rep sets get you the best of both worlds..."free" bonus GTG incorporated into the sets for strength gains while simultaneously hitting muscle hypertophy if taken close to failure

@marcpilon9475 Год назад

Great content, Love Easy Strength by Pavel and Dan John. How would you do Easy Strength with calisthenics???

@jonatanolsen37 2 года назад

The guy who won the IPF world championship in bench press in the 105kg class last year is almost only doing high reps. He sometimes does like 50 rep sets, so you can build strength by repping it out :)

@VolatileGuy103 Год назад

you've immense strength

@Kboges Год назад

Thanks, Sagar! I'm "ok" strength, but it's not really what I train for. I like having good conditioning, good endurance, and a solid level of overall fitness.

@rcaw75 3 года назад

With squats I have found if you place your hands and shoulders like your holding a bar your form is stricter and the rep is harder whilst also working your upper back

@Kboges 3 года назад

Yeah your hand position affects the joint angle of the lower body by changing weight distribution. Hands extended in front for a more upright squat, hands behind head for a more bent over position. Both are good, just different angles- similar to front squat and back squat. Excellent observation!

@bengalboypaco3140 Год назад

This attention to detail will set you apart

@The_War_Hound 2 года назад

Man I started watching this video and its awsome its informative and easy to understand your delivery of information is understandable

@Kboges 2 года назад

Thank you! I appreciate that!

@deez5149 2 года назад

Eventually u have to do more weight or more reps. U have to make progress to progress

@YuZeLuNa 3 года назад

thanks for this vid man.. cleared a lot of things up like how training for endurance doesnt mean you're not training strength, not black/white type of thing.. as ive seen many vids say. it actually makes a lot of sense, how would you not be gaining any strength at all? im currently training to ship off to army boot camp soon and want to get a good score on the fitness test which means pushups/situps/ 2 mile run and the higher reps the better.. and this vid reinforced the idea that i could still get "strong" while training for repetitions

@Kboges 3 года назад

That is exactly right! Many people conceptualize strength and endurance as very black and white. Moreover, they think higher rep calisthenics are "endurance" but if you think about strength and endurance as a spectrum, with a 1RM at one end and maybe walking on the other, high rep calisthenics fall much further along the strength end than the endurance end. Hard muscular efforts, both high and low rep, build muscle and strength- and while high reps can build muscle endurance, they aren't "endurance" exercises in the classical sense. In my opinion, I find that high rep calisthenics build an excellent blend of strength, muscle endurance, and muscle mass (if programmed properly and supported by good nutrition). Thank you for your service and best of luck to you in boot camp!

@husamali3354 2 года назад

@@Kboges should I take more rest in between sets if I am doing high reps?

@sardis11165 2 года назад

Thank you for your service.

@Nick-zb4yg 5 месяцев назад

Thanks for these insights Kyle. I've been doing periodized strength training blocks of 4-6 weeks for the past 2 years (squat, bench, pullup, deadlift). I'm looking to transition to calisthenics over the next few months to give my body a rest as I'm getting stiff/injured. How would you recommend this transition occurs? Is there a way to combine them? I'm terrified of loosing my bar strength...

@tobongkim9687 Год назад

Wow, literally textbook rom on the pull ups... thats wicked

@Kboges Год назад

Thanks, Tobong!

@jcortez1314 Год назад

I’m so weak and out of shape. Just starting to do pushups and squats. A long road ahead.

@Kboges Год назад

No worries, dude! Enjoy the process and take your time.

@jcortez1314 Год назад

@@Kboges thanks man.

@Duebis 14 дней назад

@@jcortez1314how’s it going

@bulentgercek Месяц назад

I see your point about high reps, and you are definitely right. In the end, as you explained, by creating challenging volume and focusing on sets to failure, you get strong. But don't forget the most important part: more reps equal more time, and time is a very strong argument. Also, if you do something repeatedly, you get used to it and can perform better than anyone else, becoming 'strong.' However, gaining size is different. Look at marathon runners: they are indeed durable, but they excel in burning calories because they've pushed their bodies to adapt to this demand. Since they repeat the same activity, their bodies do not produce much growth hormone, which is why they are typically very lean. So, I understand your point, but for gaining size, you can't focus solely on high reps with the same weights. You should keep adding weight and maintain a low rep count for your body to generate more growth hormone, and you'll also spend less time. I should say that both low reps and high reps are beneficial for various purposes. For example, if you are on a strict diet (which increases the risk of injury) or if you have current injuries, high reps are definitely the way to go. I understand you have a science degree-total respect for that. I liked your channel and continue to learn from you, Kyle. I'm just adding the growth hormone and time argument to the table with respect. Much love.

@justgeniusgeertthings8614 2 года назад

Good explanation that makes a lot of sense. One thing I did notice is that you lift up your heels while doing these squats. Wouldn't it be better if you tilted a bit more backwards and kept your heels on the ground?

@Kboges 2 года назад

Yeah good question! I actually do both variations- the standard BW squat with heels down and the "hindu" squat with heels up. They are both nice so I like to change it up a bit.

@Ironandpullups34-ICXCNIKA 3 года назад

I love your channel!! You have became my favorite channel. You have great training knowledge!! I am a former power lifter turned calisthenics guy. I used to program using Bulgarian squat method and I see many parallels between your training and Bulgarian. One approach was using daily minimums and maxes. I know you are an advocate of minimums, such as 50 pull-ups, 100 push ups and 200 squats, but would you advise using a daily max? Depending on feel for that day? Maybe 75 pull, 150 push, 300 squats? Keep up the great work!!

@Kboges 3 года назад

Thanks Justin! Thanks for the kind words dude! I appreciate it and I'm happy you are enjoying the content! I have not fully explored the idea of a daily maximum. It's an interesting idea and I definitely think something could be there. As for the "total reps" approach and the daily minimum, that's just one way to organize your training. You could have a daily minimum/maximum in terms of sets per day or a daily minimum/maximum for your proximity to failure. I think both of these could be pretty cool ways to structure for more advanced people. If you give the idea of daily min/max a gap, let me know. I would love to hear how it works for you. Thanks again brother!

@Ironandpullups34-ICXCNIKA 3 года назад

@@Kboges Awesome! Thank you for the reply. I think I’m going to use daily minimums/maxes as in sets. I will let you know how it goes. One thing I was wondering on your training is how you structure your running? For my training I try to get five days of running in with different variations: hills, 400m sprints, 20 min. constant run, etc. Thank again for all of your knowledge. Such a welcomed sight and refresh with all the crap knowledge people put out haha!

@Kboges 3 года назад

@@Ironandpullups34-ICXCNIKA Yes, let me know! In the past, my running was a mix of slow runs, fartleks, tempo runs and sprints. However, since my daughter was born last year, I have been doing more slow runs daily- usually 2 miles zone 2. I really enjoy sprints, and try to get these in 1-2x per week.

@mrnaizguy 3 года назад

Can you please do a video on longevity? I want to train until I am old. When I'm 80 I want to be able to still go hard on Calisthenics. Thus I'm concerned about the risk reward ratio of different exercises. You said in another video that you avoid OAC training because of it's tendency to alway injure your elbows. Do you think there are other exercises that should be avoided if longevity is the goal? I'm guessing all of straight arm strength work since it is so stressful on the connective tissues. I'd lover to hear your opinion on that

@Kboges 3 года назад

Dude this is such a great topic! I totally want to do a video on this. My goals and concerns are the same as yours. I want to be crushing calisthenics until the end! Yes, so in my early 20's I played around with the OAC and every time, without fail, I would develop some serious golfer's elbow, no matter how conservative I was with my approach. This would sideline for months. One arm push ups do not agree with my shoulders at all, and they have always ended up taking more from me than they have ever given. I also played around with back levers and planches and developed pretty significant pain in the biceps tendon, but luckily never sustained an injury from these. It ultimately comes down to goals and individual risk level. In my opinion, straight arm strength training along with the single arm calisthenics strength work, and even some hand balancing (wrist injuries are super common in hand balancers) carries an injury risk that far exceeds the benefit, UNLESS your goals are built around these skills, then that is a whole different kettle of fish. For me, I train to be healthy, to move well, to stay young, to have good body composition, and because I enjoy the process of exercising. I don't need to risk injury, and potentially long term/semi permanent injury to develop a skill that doesn't further my goals. However, everyone has different goals and I absolutely respect the heck out of people that put in the work to achieve these skills- they just aren't for me.

@mondracker 2 года назад

OAC - Training? What's this?

@hey7ase 2 года назад

@@mondracker One Arm Chin-up

@mondracker 2 года назад

@@hey7ase 👍

@baldone45 Год назад

Greasing the groove

@Kboges Год назад

GTG is awesome.

@sergiojaenlara2091 Год назад

I had problems with high frequency at first but now I am in the best shape of my life training 15 mins a day thanks to your advices. Today I can train everyday due to 2 rules, I never train to failure and I always train less than I want. I am also incorporating clusters with good results into my training. I see a pattern in your teaching, when teach how to double your reps you advice to train every other day instead of high frequency training . Am I wrong?

@Kboges Год назад

Hey Sergio! I love your approach! The "double your reps program" is a peaking cycle. I don't think it's a sustainable long term program. The volume is very high and not conducive to daily training. That was a program designed to boost max reps in 4-8 weeks. I look at daily training, how you are performing it now, as a sustainable habit that leads to superior gains in the long run.

@macknumber9 2 года назад

What would you recommend somebody do they can only do around two or three bodyweight Pull-Ups? Grease the groove and / or work on increasing size by doing the easier version that you can wrap out more reps on like rose or maybe something more close to pull ups like jackknife pull up?

@robswanson7474 2 года назад

I wish I could give more than one thumbs up lol

@Bow-to-the-absurd 2 года назад

Quality over quantity. Noice.

@Kboges 2 года назад

🙏

@rudybarton1171 2 года назад

Can you elaborate on the word failure? Is failure lack of form, can't push the weight up anymore, can't push the weight without overly activating other muscle groups etc?

@seanwang5592 Год назад

This is an absolutely elite human specimen that perfectly blends together world-class aesthetics, strength, and mobility 🙏.

@Kboges Год назад

Dude this is one of the kindest comments! Thank you brother! Much appreciated🙏

@necarforever6613 2 года назад

So, correct me if I'm wrong.. to get more strength, one should train muscles at about 70 to 80% of max load, for sets of slow reps, max 5 reps (provided that no failure), and enough rest inbetween sets to be fully refreshed and ready for the next, and doing many sets. (6 to 10 for example of max 5 reps), that way through the day will also help in muscle size increase because that way I do many reps ( 30+) per day?

@KC-lg8qf Год назад

a good example would be cyling. my calfs would not grow for the longest time doing heavy sets of 12-16 at the gym. When i started cycling indoors, my claves literally statred to blow up within a week. The contractions on my claves were so slight that i barely even noticed that my calfs were even involved in my peddaling, which made the sudden growth even more surprising. however the thousands of reps over my 45 minute ride did indeed add up quickly even if each contaction seemed minor.

@Kboges Год назад

Hey Kevin, thanks for sharing this. You aren't the only person who has said this, and I've seen it in several clients. I had a client that who was a strong squatter and deadlifted, but got the best leg gains of his life biking to work.

@KC-lg8qf Год назад

@@Kboges thanks for replying! I also would do heavy legg presses etc in the gym and have stopped since cycling. My glutes and calf's in particular have really popped and my girl is constantly grabbing my butt hahahah. She noticed the calfs even before I did. Really changes your thinking when it comes to training and what can actually work. Smarter not harder!

@Tobyotto 2 года назад

Hi Kyle, massive fan on your channel. Ive been searching for new knowledge and you mentioned a book within this video. Did you have anymore that your recommend, much appreciated

@jesuschrist_is.the.reason 2 года назад

So the best way to train for strength is good clean close to failure reps and I’ll be gaining muscle as well?

@josegomesrodrigo3334 2 года назад

hello friend, I speak here from Brazil, Sao Paulo. very good your work, do you practice calisthenics every day? do you eat bread, sugar? strong hug!

@marschlionoalexander8498 Год назад

What would you recommend for losing belly and love handles?

@zeffewoolderink1480 Год назад

But isn’t it harder to reach musculair failure before task failure, with high reps? Because with 100 squats for example you may feel your legs burn and you stop, while you still have quite many reps in the tank? I think it is easier to feel how many reps you have left in the tank. But stille great vid👊

@bananas1318 Год назад

I'm sure youve gotten this question a lot, and theres a lot of debate, but how much cardio is too much right after strength training? is 30minutes on an eliptical of moderate intenisty so just the equivalent of jogging too much? what about an hour? 45minutes of strenth so pullups and pushups followed by 1 hour of cardio? i see people say skip cardio all together, i see oth4rs say spread them apart so dont do them on the same day, or do them 6 hours apsrt on the same day..not all of us have the luxery of that time though, i work doing home rennovationsd so i think i get a decent amount of exercise putting up drywall and painting and taping for 8 hours a day, but that means after work my cardio and strength training i put together, typically i do 45minutes of an upper body day followed by 1 hour of cardio (currently dealing with an injury cant do heavy weights only doing high rep bodyt weight exercises). whats your opinion on when cardio should be done and for how long for losing body fat and aat the same time t rying to maintain or gain muscle.

@akrambereriche4742 2 года назад

Totally agree, and Pavel's Grease the groove you montioned is a perfect example. Ive got a question though. there is a need for some people specially over 30 to gain strength and mobility without bulking up too much, But personally I find that no matter what the number of reps is I grow bigger. So is there really a way to train and gain strength without gaining too much wight even if its muscle?

@kbeldenkb 2 года назад

Isometrics increase strength with little or no increase in size. The strength gained is limited to the range or points at which tension is created.

@jonatanolsen37 2 года назад

Low reps far from failure. For example doing 5x3 at a weight you could do 5x6.

@capetauzumaki9094 Год назад

Hey man, you should make a video on Central Nervous System Fatigue from Calisthenics/Bodyweight exercises. Recently I've been trying to push my limits with pushups, squats ( low rest periods, pyramids ) etc. After 2 weeks of doing it, I saw changes for sure, My reps increased in pushups from 15 to 26!. But! Now i cannot match my previous workouts anymore, This week i only did 3 sets of pushups and felt horribly weird, foggy brain, increased heart rate, Nausea, Lightheaded etc. I don't exact know what's going on. The only thing which seems reasonable to me might be overtraining. I'm 5'8 in height and 71kg, My blood report and eveything is a heathy overall ( except My TSH Thyroid levels is a little bit off, got this from my mom genetically ). But overall I'm quite healthy and not sure why i cannot match my workout anymore without feeling sick, Also i noticed mood swings, anxiety and depression due to this recently. Would be cool to hear what you think and if you ever faced this issue.

@frog6054 Год назад

You need an extra rest day.

@realcane9908 Год назад

From an outsider, it seems it might be a diet issue but idk

@dylanstevens5714 Год назад

Great form man. Just immaculate. Question k, I feel I’ve misused my shoulders by doing a ton of handstand push-ups without proper form, and I want to get back to doing pull-ups like when I was younger. How do I get this good of form when I can’t do more than a few?

@Kboges Год назад

Thanks Dylan! Start doing rows, working on the scap retraction element, and building up your upper back. This will make your pull up training more effective.

@dariotatopiola Год назад

@@Kboges thats literally what i did when i got my neckbone and shoulder joint fcked (for dropping at excentric...) and it all did not hurt anymore while working out, now its all gone, healed, AND got bigger lats lol, needed these ones. Also started to really feel the back while working out, not just some tiredness and unableness to do the movement, i feel the lat being there, hurting at movement (good hurt) wich did not happen before working on scapular contractions/hangs

@marcpilon9475 2 года назад

Hey Kyle, I was just watching this video of yours and I heard you mention Easy Strength!... I am a big fan of Dan John and Pavel. My question is how to program an easy strength with calisthenics??.. Great content btw

@Kboges 2 года назад

I think the difference between Easy Strength and my approach would really be proximity to failure. I recommend pushing most sets to a high degree of effort to stimulate growth. Calisthenics are easier to recover from than deadlifts or other heavy barbell work, so you can push it a little harder and enjoy the muscle building benefits that one from pushing you sets a little harder. However, if you are using calisthenics like Easy Strength, you might stay further from failure, kind of like a grease the groove approach, but with less volume that GTG.

@antoniocordoba6611 2 года назад

I imagine that a person who has always trained to high repetitions and is capable of doing, for example, 30 pull-ups in a row, will also be able to perform pull-ups in force ranges with a significant weight, right? Is this what you mean? On the other hand, for hypertrophy you have to work doing one exercise after another or can you work in cycles, as long as you respect that the repetitions are close to failure?

@Kboges 2 года назад

Yeah, people who can knock out 30 really high quality reps, will almost always be capable of pretty good weighted pull ups. The first time I tried a weighted pull up, I could do 90-100 lbs without ever training it. I see this all the time with my in person clients. Yes for hypertrophy the most important thing is weekly volume and proximity to failure.

@gm836 Год назад

@@Kboges how much volume per muscle per week?

@kent7525 3 года назад

Hey bro you look great, did you get all your gains from calistenics, or did you used to lift weights or both, I am all Cali, just was hopeful to look like you doing only cali Also whats ur height and weight if you don't mind me asking.?? I am 6' 180 on the thin side hard to get gains been doing Cali for about a year

@Kboges 3 года назад

Thanks Ken! I have done both, but I'm confident that I could develop my same physique without ever having touched a weight. I think the best way to think of it as just different ways to apply tension to muscles. Both work, and your body doesn't know the difference. I'm about 6'1" and usually stay below 180 as that's where I feel the best. I've been heavier and lighter, but around 175 seems to be the sweet spot.

@Archangel55 4 месяца назад

With strength you utilize more weight and less reps.For time - under - tension,one must use less weight and more reps ,thus a greater pump.

@KesslerWatsonMusic Год назад

Are you in Hawaii or something? Man your workout spot looks amazing

@Kboges Год назад

Thanks, Kessler! I'm in San Diego!

@jameschesterton 2 года назад

Muscle failure is an interesting concept and I find it is psychological to a degree. For example, if I have a rep range in mind going into the set, I find that I reach failure close to or at that repetition. However, it seems that I can fool myself if I enter the set with a higher rep range in mind, I seem to muster up the strength to do more. Would you say that you have reached failure when the movement form starts to break down, or when you simply cannot move any further?

@c.odubhlaoich2948 2 года назад

It's sort of similar to how the closer you get to the toilet when you gotta use the bathroom, the more you feel you can't hold it lol.

@jameschesterton 2 года назад

@@c.odubhlaoich2948 That's superb, lol.

@doronuzan Год назад

Can you make a video that explains the difference between pullups when with body in the hollow body position and pullups when the tibia are behind the body?

@Kboges Год назад

Yes! That's a great topic, doron. It's on the list!

@xh7126 Год назад

So does this mean that should I rep until failure or very close to failure for every set?

@spaceman8839 2 года назад

do you have a video on getting cut?

@angel2o 3 года назад

In the end the only important thing is how close to failure you are in a set and high reps are more complete because recruit the majority of muscle fibers type 1 and type 2. What I dont understand of high volume training is that you have to stay near failure to build muscle, but at the same time you are doing 12 pull ups(60% 20 max pull ups) each rep, so you would do less and less repetitions after each set and in the last set reach failure?

@Kboges 3 года назад

Hey Angerl! This is a fantastic question. At this point, I agree with your premise. I think the best way to approach high rep training, with hypertrophy as the primary goal, is to allow for as much rest between sets as possible, so as to allow you to a closely as possible math your best efforts. This is one reason why I'm a big fan of higher frequency training. If I'm trying to get 15-20 sets with a close proximity to my max, I have a way better chance of doing that if I spread the sets WAY out, like over the course of a week instead of just a day or 2. That being said, if you find your sets at like RPE 7-9 drop off very quickly, I think some dedicated work capacity training is beneficial. I will make a video on this topic in the future. I hope that makes some sense.

@angel2o 3 года назад

@@Kboges Thanks :D