Calisthenics For Athletes
Vložit
- čas přidán 30. 03. 2024
- For courses, recipes, exclusive content or just to support the channel- click here... subscribe.kboges.com/offers/6...
For consultations and custom programs, and free programs, visit www.kboges.com
MAILING LIST- www.kboges.com/mailinglist
JOIN THE COMMUNITY- community.kboges.com
In this video, I address a common question; are calisthenics good for athletes? This is both simple and nuanced… yes insofar as improved fitness is an advantage in athletic endeavors, but being fit doesn’t make you a good athlete. The role of calisthenics lies in the development of GPP. It’s to improve your general fitness. You can then apply that fitness to sports specific training, movement development, tactical and technical development, etc to develop your overall athletic performance. - Krátké a kreslené filmy
Yay another kboges video. 3 mins, full range of motion and my favorite no "I blew my biceps from 1.5mm to 100 km in 10 days !" gimmicks. My man just puts in the work, shows how he does it and then explains the science and technique behind it.
Thank you, brother. I appreciate the kindness. I’m glad you enjoyed. 🙏
100 km :)
Very well thought out content with on bells and whistles. Thanks Mr. K
That thumbnail looks like Atlas taking a rest after carrying the world
HAHA
Awesome description
Yeah!
That would expain the world going to s@#t
Looks like a guy with no legs who is in need of a shirt and some shorts.
Excellent simple advice as usual Kyle! Keep up sharing your wisdom to the world! -Gabo
Gabo, I appreciate that so much brother. You do the same. Thank you. 🙏
GOATS recognizing GOATS. 🔥💪🏻
You are totally right on this. I have seen guys that had worked out and were strong that sucked at a sport but once they learned it they were one of the best
Yeah same. I’ve trained martial arts with untrained dudes who are fit. And they are a handful. Once they train up, they are monsters.
@@Kboges yep
More awesome content/knowledge. Hard to master a sport without mastering control of your own body 1st! Form/technique are much easier to adhere to when you have strength from calisthenics as your base. In contact and/or combat sports it's considerably easier to control your opponents body when you have complete control of your own. That's something weights alone miss in my humble opinion.
Quality content, I am a soccer player. All my life since I was 5 years old. I ran track and field in high school as well as played soccer. Any time I am consistent with calisthenics my performance in the field increases. I can resist the opponents better. It’s easy to recover from calisthenics as well and I think it has helped me prevent injuries. I am 34 still play and I am in better shape than many in their 20s. It helps with staying lean and looking great and looking young. Calisthenics are really incredible. My only goal now is to stay consistent and hopefully workout and play until I am in my 70s.
Beautiful
Dude I second this. Im a 5'5' guy playing futsal against 5'10', 6' footers as a CB but most of the time they'll tell me off saying Im roughing them too much. The thing is most of the time I dont have any intentions to do so whatsoever.. 50/50s are a breeze
@@Jack_huntakilla that’s great! I am the opposite of you a 6’2 forward, skinny but ripped. They think they can bully me off ball and they quickly find out they can’t. Neymar is my favorite player so I favor his style of play. Keep it going brother!
I play soccer, too! How do you balance callisthenics and soccer practice without burning yourself out?😮I‘m still trying to find the middle ground between doing too much and too little off the pitch.😊
@@juliag28 Great question, no right answer and I am not a professional at all. I can only tell you what works for me and some people I have observed. I am 6’2 tall and only weight 165lb not impressive at all. My main focus has always been cardio, tons of running different distances and speeds to help me with soccer and even jump rope. I do what I can manage in calisthenics, I do push ups (as active rest) after each mile, or after each sprint, I do a lot of body weight stuff which doesn’t affect my recovery as much as weights. Honestly bro, the more you do calisthenics, the more work capacity you get. You will get used to it and your sport. Make sure you are eating well and sleeping and drinking water. I am more focused on calisthenics now that I am older and don’t aspire to be a professional athlete anymore. Sometimes I start off with sets of 5x5 pull ups, walking lunges for 2 mins, or rows on a bar, all my body weight. When I feel I can’t go any more or my form is suffering I stop. I believe in performance failure, it helps with burn out. Honestly this channel has the best advice, nothing I can say that he didn’t cover yet. I hope that helps, keep balling. Remember it’s not about how well you are doing, it’s about how long you are doing well. Do what you can consistently and you will know when it’s time to do more.
I started doing karate (at the ripe old age of 38) together with 17 to 25 year olds Who were preparing for competitions.
before starting the first training session I was really afraid I would make a bad impression and not be able to make it till the end of the practice.
At the end of the session, I was fatigued,!but just as much as the other young tigers.
And that I had acquired Only through doing push-ups pull ups, squats and the odd weekly run here and there all my adult life.
I’m so happy that doing push-ups pull ups and squats has become as automatic as brushing my teeth twice a day!
Unfortunately, since the birth of my second child Four years ago, I had to stop doing Karate, but I keep doing the brush-my-teeth calisthenics, and your channel has rekindled this habit time and time again!
Thank you!
Dude this is awesome. Exactly what I’m talking about. Keep up the training and when you get back into karate you will be good to go.
@@in3audio932 hahaha! Indeed it is! But when I said “toothbrush“ I meant as regularly as brushing teeth, not necessarily in the morning and before sleep! 👍
Lololol. Brush my teeth calisthenics, toiletsthenics, whateversthenics. Creativity and discipline goes a long way ;) Also, get the Stairs for big .I.
Dear CZcamsrs, we need a podcast or interview with this man! Keep up the great work
Fitnessfaqs (daniel vadnal) needs to put Kboges on his podcast!
Hahah thanks man! Daniel has reached out a few times to get me on the podcast and I'm extremely honored by that because he is, in my opinion, top tier fitness content and an extremely nice and humble guy. I feel bad for saying no, but as I explained to him, I really don't want to do anything to expand my online presence beyond the channel. While I do want to grow the channel, I want that to happen all organically, and I don't have any ambitions around being more well known or more prolific on the internet. I know it's kind of confusing, but I'm kind of a reluctant CZcamsr and private by nature. I just want a normal life and don't want to dive into the social media stuff.
@@Kboges I think your viewers would like to know more about you and who's the man behind the camera, what's his story, but then again, your training philosophy and video style maybe reflects exactly that personality, and without it we wouldn't have your videos the way they are. Nothing but respect!
@@Kboges That would’ve been great to see you on that podcast but keep doing what you’re doing bro. I love your approach to your channel and I’ve gotten the vibes since I’ve been watching you that you are not in this for spoils or fame. Just quality advice, content, and conversations with like-minded people in the comments.
@@asgmto For sure. I'm happy to share personal stories with individuals, and I'm an open book that way, I'm just not a fan of doing that on a mass level.
Calisthenics also strengthen the muscle fibers and connective tissues near the joints which will help prevent injury in sports or while lifting weights or doing other training activities for your sport.
100%. Makes you more resilient.
Hey Kyle, I’d love to see a video from you on mobility, keeping joints healthy, and avoiding overuse injuries so we can stay active for a long time.
Brother this tipe of workout saved me i was into weightlifting bevore and did heavy shit until i herniated three discs and had a labrum tear.
I rest two month and started with mobility and i found out i could bench 400 pounds wnd deadlifts 600 pounds and curls 130 pounds but coule not do controlled push ups dips and pull ups with bad form i could do many but i mean strict controlling my firm and muscel my mobility was terrible.
I stared than to ro every day 30 min workout
Pull ups 4 sets and dips 4 sets
Mobility and core
Next day
Push ups 5 sets and ring rows 5 sets
Lower back and mobility
Next day
Squats 6 sets and assisted Nordic curls 3 sets and glute brides 6 sets
Some forearm work and arms too.
Rest and reaped
I now can do 10 pull ups with 20 kg weighed waist i am 90 kg and dips 60 kg for ten reps.
I lost mass but fat too i look more ripped and athletic and my fuction is through the roof.
I do now and then some maschine training but most of my days i train outside with god and mother nature and hearing your videos.
Thank you brother i stated one year ago
Extremely clear & concise description.
Always spot on! Really appreciate this specific attention to what really matters.
You Rock, Kyle Boges! 💯🔥
Since i subscribed to the channel i just do 5 sets of diamonds full Rom and 4 sets of close grip pull ups full rom 6 days a week and ofc my squats. A reall simple basic schedule. I can't believe how amazing the results are. Consistancy is the key man there were so many moments i wanted to stop because it felt like i didnt get results. Thank you KB for the magic words " consistancy is key"
How many reps per set? And how much time of rest between sets?
@@deadsilence--9478 5 sets of 20 diamonds Started with 5 sets of 15. Sounds easy but controled full rom is hard. Usually take 90 seconds to 2min rest. Pull ups im currently on 4 sets of 8 also controled and full rom with 90 sec to 2min rest
Alex Leonidas somewhere nodding his head in agreement.
I hope so. Alex is the man.
I have recently migrated to a calistenics > weight hybrid workout routine from a weight > calisthenics routine as an athlete boxer and let me tell you K isnt lying about the sort of mind body alignment / orientation (not quite mind muscle connection) that essentially prime my body for the strengh and endurance requirements needed. its actually quite profound - its truly functional and useful almost feeling that I'm ready for anything at a moments notice.
Great video @K Boges. Think a lot of people these days forget that simplicity is the ultimate sophistication!
Every time i watch one of your video i learn something.Thanks for the constant quality content over the years brother
Extremely true - I did grappling for about 6 months with a class of complete beginners and felt like I picked it up very quickly as a result of training consistently for a few years beforehand. It felt good advancing that quickly - Of course, as soon as I tried against a long-time wrestler about 15kg lighter than me I got throw around like a bag of flour, but still felt good to see that the training was easily transferable. Thanks again for the videos Kyle
Perfect example. People who get into martial arts with 0 fitness background are in a really rough place.
Thanks bro I will use this as my motivation for my glow up this 2024.
Thanks for the simple sane ideas in a fitness world full of complicated craziness, much appreciated
Another splendid video from the legendary KBoges!
thank you for such amazing content!
It’s my pleasure! Thank you for watching.
Happy Easter Kyle. Thank you as always for the good knowledge.
Happy Easter, Bobby. Thank you for the kindness and support. 🙏
Thanks for another video that cuts right to the chase. So refreshing compared to the majority of CZcams!!
Thanks, Joe! I’m glad you enjoyed. I appreciate the support!
You rock dude, your videos are always a breath of fresh air!
So happy to hear. Glad you enjoyed. Thank you for the kind words and the views!🙏
This is so true. Basics are the foundation in which you can build sports specific skills.
I train box and tae kwon do and having that foundation gives me enough room for skill building without my stamina being a limiting factor.
100% this and it’s such an under-appreciated benefit of being fit. You can handle more sport specific training at a higher quality when you are in shape.
really needed this, thank you alot!
I’m glad you enjoyed!
I would also like to add the following point which is a bit off topic :
If you have a sedentary job and do BW training regularly and if one day or other you have to switch to another job which is way more physical, then your past training will help you enormously on a functional level and make transition much smoother. That's my experience, I don't know if there are any studies on the subject even if it seems obvious.
Always a pleasure listening to you and watching your videos. CHeers
That is totally true in my experience.
I really appreciate your cut the shit get to the point approach. You explain more in 3 minutes than some people can in 30. Thank you
I appreciate that, Brad.🙏
Excellently put, having that base level of physical strength is definitely going to help majority of athletes dominate in their chosen sport, it’s like the foundation of a house
That is exactly it. It doesnt need to be complicated. Being in great shape is better than being in bad shape. Simple as that!
Your free programs helped me advance so much faster than when I was just guessing my workout everyday, keep doing what you do brother! 💚
Heck yeah! So happy to hear that. Glad you enjoyed and thank you for the feedback.
I like the weighted routine you show here!
Thanks! Yeah I’m finishing up a weighted cycle. Haven’t done one with this much focus in a while. It was a nice change.
Thanks for sharing 🙏🏾
My pleasure! Thank you for watching 🙏
Glad that i found your channel, i was constantly overtraining because i wanted to train more, took 2 days off to recover and just finished pull ups, push ups, low weight barbell squats, wanted to do rdl too but full rom squats with pause do work hamstrings too, looking forward for next workout
Awesome! Yeah it’s easy to chase fatigue but it can get you into trouble real quick. Focus on quality and the rest will take care of itself.
Calisthenics for surfing!! 🌊
Thanks 👍 again Mr. Boges!!
Hahah heck yeah!
Thank you, Leonard!
For me calisthenic workout its tool for healthy spine and I adjust my workout for my needs and its work becouse its concludes basics moves. Lately lots of people try to put calisthenics on shelfs with body bulding or other forms of workouts programs or compare witch is better for strengh or muscles mass gains rather that it should be consider as a methods to gain some basic level getting shape before moving on to the goals that wants to achive thanks for video stay strong stay healthy 💪👍
I appreciate your videos and have learned a lot from them! Thank you for sharing your knowledge.
I was curious about one aspect of your training style. As far as I am aware, you don't emphasize doing hip hinge movements (sorry if that is incorrect). I was wondering why. In my own training, I've been structuring A and B days where A days have vertical pulling, vertical pushing, and squats while B days have horizontal pulling, horizontal pushing, and hip hinges.
Again, thank you for sharing all these fantastic videos. They're invaluable.
I've dropped the gym for about 4 months now and focused solely on the way you train, and I got more gains than I was getting at the gym. Your tips are very valuable and truly changed my training philosophy, thank you for posting these videos, wish you the best!
I can say I've definitely felt calisthenics help my climbing, not only by improving my strength (I wasn't really doing any climbing-specific strength training), but by being more familiar with how to use my body. I have a problematic shoulder and it used to keep me from trying certain routes that have sketchy moves in them, but after having invested in calisthenics (guided by a friend who has trained for a long timed and helped guide me), I was able to start using full range of motion in a more controlled manner, and managed to perform moves better, and advance to more complicated ones.
Greatest calisthenics ad on the internet.
Heyyo! Love your guides :) I'm bee n doing your foolproof training fora while now and seeing good results but was wondering what would you add on that to hit all muscles? Feel like adding hanging leg raises for core or some bicep rows for bicep would hit some muscles not hit with the foolproof one? Cheers!
Im scrolling through videos you previously made seeing if you made a just all around video talking about an ideal training routine. Number of exercises and set and reps. How often we ought to do hypertrophy and strength training. Im currently do a like step loading strength training routine. PPL. Still making progress week to week. Id like to be more conditioned/shredded. What would you recommend? Watching calories/ diet most important or a High intensity training session once a week perhaps. Jogging? What do you think is most important?
1:29 so trueee. People tend to not give a place to calisthenics when they're lifting weights exclusively. Even when i'm focused on putting weight on the bar I always try to dedicate some time to the basic calisthenic movements (pull ups, dips, push ups etc) including as much variation as I can. Calisthenics have more carryover to lifting than people think. For instance, your bench press and OHP will benefit from dips and push ups and a strong back built through pull ups will definitely be handy for a heavy deadlift as well as rows. Ancient Greek athletes combined bodyweight movements with lifting heavy objects. It's important to be able to move your body through space as well as moving an external object or resistance.
Well said. When I was into lifting and coaching lifters, I pretty much always had them do BW exercises for accessory work. I got many people to a 315 bench with very simple benching routines and lots of push ups as accessory. I think basic Bw and weighted calisthenics are super useful for guys who are pursuing strength on the barbell.
I am most thankful to you for teaching me the deep (indian) Squat. it helped me even with my knee pains.
Ahh happy to hear that! I’m happy to hear it has helped you 🙏
The best do the basics better. And build specific skills from this base. Well said Kyle.
John, that is so true and a great way to put it. Great hearing from you🙏
No doubt, this is the best fitness channel!
Haha dude I don’t think I deserve that title but I really appreciate it 🙏🙏
It’s a pleasure to see the notification that you have posted a video,I have a question.I do push ups,pull ups and leg exerxises daily,i push every set to failure and sometimes i dont complete my rep goal for that day,is 3 sets to failure enough or is it better to complete the rep goal for x sets.I do this question becasause I have not been improving and seeing so much results lately.Thank you so much for everything you do❤
Hey boges I wanted to ask a question, how wiuld you balance hypertrofy/strength training with a specific sport in terms of frequency and intensity? For instance, y do martial arts 5 days a week (BJJ & Muay Thai), Mondays, Wedensday and Fridays I'd do it for about an hour and a half, Tuesdeays and Thursdays for about three hours and I usually feel exhausted to do more work once im done those days, and I feel like doing hypertrofy on weekends may lead to excessive overload, if you could give me any tips or helo it would be greatly appreciated, thanks for the amazing content you upload man 😊
For the daily workouts how often do you change the exercise? If I’m doing a pull up, push-up, leg exercise everyday, do you change the variations every workout or stick with the same 3 and rotate them a couple months later? Thanks a lot!
Your contents are gold
how are you training these days?
Thanks! Daily, full body. 2-3 sets with some horse stance training.
hey man amazing content as usual! could you possibly address pullup imbalances? e.g. where one shoulder goes higher than the other and how we can fix this. I’m sure throughout your journey you have encountered such a problem. Thanks!
I think the best way to deal with this is through slow and controlled/ paused movements. Video tape yourself so you can identify the part of the ROM that is funky and see if you can make the connection to it with your mind so you can correct.
Great points here. Sounds similar to some of the things Dan John or Jim Wendler has said about the necessity of broad general training and specific performance, especially for younger athletes. What brand of weight vest you are using? It looks more comfortable than some I've used. Thanks.
Exactly. Dan John and Jim Wendler produce some top tier content. I’m a fan of both.
This is a BOX 45 lbs vest.
100% agree the carry over from body weight squats to boxing has given me huge stamina in my legs, legs dont tire it feels like i have springs under me
Yeah. I get the same in kickboxing and clinch work. I think a lot of people don’t understand how tiring it is to fight on your feet. For a lot of people, it their legs that get smoked. Trying to stand up, be light on your feet, and move well when you legs are dead is just about impossible.
hey Boges! Quick question, what rep and set range would you recommend of weighted dips/ pull ups for an athlete?
Hi K Boges! Would it be better to excercise a little everyday consistenly or have 2-3 good quality workouts every week? I'm paralyzed in chasing the perfect regiment. Just wanted to know your thoughts. Thank you!
Both will work fine. Of volume is equated, outcome is likely to be similar. I like small daily workouts for the reduced impact on my schedule and lower time investment. Also really great for fatigue management and movement quality.
Mike Tyson only did callisthenics (excluding shoulder shrugs), and he was youngest world champion, over 210 lbs and ripped.
Exactly. Tyson is a great example. Lots of other boxers did the same. Pretty incredible, really.
He also box and ran alot
@@TetrisPimp That's an interesting question: how much of Tyson's (or any champion-level athlete) success was from general exercise, and how much of it was from sport-specific movements?
You'd think practicing ONLY boxing would eventually make you as good at boxing as your DNA allowed. Although that might take more time than you have.
Could you maybe do a video on proper breathing while exercising? I'm always out of breath when working out, which limits my performance.
Great video! What is a recommended hard sets per session for someone who trains calisthenics using your template/approach every other day?
And what is your take on the limitations of other movements in this approach? (lack of horizontal pull and vertical push, hinge). Will it impact our daily movements or create imbalances?
Volume is going to be dependent on the individual, but 1-3 sets daily works well for many people.
A basic push/pull/leg approach is the foundation. It’s not where you should stop if you want to be the best athlete you can be. As for what your body needs beyond this, it’s going to depend on the body. But for general health, I look at it like this… a 75 year old guy who can do 30 push ups, 10 pull ups, a set of 100 atg squats… he’s going to be very fit and doing pretty well.
Ah I see. I think 3-4 sets works for me assuming my sets are taken close to failure. I just needed an idea on how to spread my volume throughout the week. And because I train every other day, I need an amount of volume that would help me reach the optimum amount of weekly sets. I could train everyday, but I think every other day (making it 4x a week) is preferable since I have a rest/active rest day in between sessions.
Thank you for replying, I rarely see creators who cares much about their audience as well as their content. And the info you share is very helpful for individuals who want to train without a gym and just straight calisthenics. More power 🫡
Hey coach, can we get a revisit on chest to bar pullups? I have this sticking point that im hoping to get your guidance on.
Hi, great channel. Really helped me tremendously. I wanted to ask a question wrt the push-up and the range of motion. It feels like I target the chest area better when I shorten the range of motion. It feels like a more enhanced pump with a short 3/4 range of motion or am I imagining it?any input will be appreciated.
Best regards, again great channel.
Yeah that makes sense, but pump isn’t the best way to assess stimulation. More ROM with more tension in the lengthened position might give you greater growth stimulus but less of a pump.
What I love the most about calisthenics is it's easy to access. I don't have any equipment and can still do most of the exercises and I can do it daily which improves my daily fitness. It's really weird that even tho I train I don't get more tired cause of it but because my endurance also increase I get to do bike easier for instance
I started strength training 6 months ago. Due to shoulder and knee injuries. I am at a point where I can incorporate calisthenics has been essential with my progress.
Heck yeah! Good to hear. Keep it up and take it slow.
What's your advice for warning up? I live in a cold country and need to warm up before I start. Any suggestions?
This guy never misses! I think this is the perfect concept to counteract the obsession with the buzzword of “functional training”. Any movement that helps you get strong, build muscle and not get injured has functional benefits as far as I’m concerned!
Exactly! Lots of over complication. People have been in amazing shape and have been incredible athletes before “functional” training ever came on the scene.
Can you do a video on how to do a muscle-up and if they are even valuable to add to training?
May you please do a video on how to know how many reps and sets you need to do and what specific exercises you most recommend? Is doing one push/pull/leg and alternating every day effective enough for building consistent muscle? Love your channel man and keep it going 💪🏼
Hey Dan, it's really going to vary from individual to individual. A 65 year old guy just starting out is going to approach training VERY differently from an 18 year old gifted athlete with 10 years of training under his belt.
As for how much volume you need... it's tough to say. Most people will take great gains between 10 and 20 sets per week, but that doesn't mean you can't make great gains below that. Plenty of people do.
Thank you so much Kyle! I haven’t worked out for around a year and am trying to transition back to it slowly. Lastly, how many minutes would you recommend to rest between sets? I know I’m asking too much but I really appreciate your efforts to reply to me.
What's the optimal rep range to strengthen ligaments and tendons or after which rep we start adding weight?
Thanks
Hello Kyle! I wanted to know why you do DU periodization instead of the classic way if periodization during a mesocycle? Do you notice more gains with DU style? Thanks ans happy easter brother!
I have had really good results with DUP for managing fatigue. I’ve done tons of linear periodization in the past and it works, but I like daily fluctuations.
Hello, love the content and agree with your assessments! Calisthenics are a simple, proven method for getting and staying fit for your entire life. I'm wondering if you like suspension trainers (TRX) and if so, do you ever use them and how would you work them into your weekly training? Would you consider a short episode on this type of training?
I do! I like the a lot. I don't use them at home because I have gymnastic rings, but when I travel, I often seek them out in hotel gyms. I'm a fan. Not sure I would have much to add to the topic, as I think most of my content would apply to suspension trainers. It's still just a matter of hard sets and controlled movement.
Glad I found this channel’s thanks mate
Now I just need some palm trees in my backyard 😂
Haha thanks man! Gotta get to SoCal for the weather. The palm trees are an added bonus. 😂
You have a fairly uncanny way of articulating yourself much like to that of body builder Mike Menzer and I’m almost certain that is a big factor to peoples interest toward your videos, whether they had prior knowledge of Mike or not.
There is this attitude and confidence supported by the great ability to exercise common sense, and intelligent study on a plane where everyone can be comfortable and consistently understanding with each sentence.
It is difficult to be a teacher but you do a fantastic job. Always enjoy your videos.
I never thought about it. Kyle is like the modern day Mentzer.
@@AdonisTheGreat198 The Mike Mentzer of Calisthenics, it’s a great fit.
@@kingnomadxv3251 Yeah. I'm only 15 & I'm still feeling better training w/ Kyle's method. I realized I didn't care about skills, but I only cared about getting bigger/stronger/more conditioned. The basics get all those jobs done. Push ups, pull ups, Wall HSPU, inverted rows, squats/lunges, sprints.
“Here’s my credibility” -every K Boges thumbnail.
R arm pain on pull-ups. Pain goes down arm through tricep.
Injury occurred during a set of pull-ups about 20 days ago. It has gotten much better. I couldn’t even think about a pull-up for a week.
Pushing and overhead pressing is fine, pulling horizontally (cable pulls or Australian pull-ups) also fine. Zero pain.
My number is 18-20 strict pull-ups.
I have to now warm up to hit 10 and it still hurts.
Dr doesn’t think anything is torn.
Should I lay off or keep working through (bands, lower sets)?
Any exercises you recommend?
Thanks. Great channel!
See if there is a work around, but go get this checked out by a sports doc or a pt.
Hi brother,I also had forearm tendinitis while doing pull ups so what I did was hammer curls with super lightweight weights for 2 sets of 25 to 30 reps everyday to get as much blood flow to the tendon.I slowly increased the weight from 10 lbs to 25lbs for a span of 4 months with no pain.I do pull ups now and my forearm tendinitis is gone!!
I want to ask does using a back pack with weights on it work as a weight vest or it could be dangerous for the back in any way. Great video btw
I really like it for push ups. Not so much for pull ups.
Hey, Kyle, do You think it's necessary to do vertical pushing Movements like pike pushups to maximize muscle growth on shoulders or is it enough to do horizontal pushups?
I think they can be really useful for sure. I think dips and extended ROM push ups are a more direct way to hypertrophy just because pike and hspu have a pretty small ROM. Of course you can extend the ROM, but then you run into scalability issues since even like variations are pretty tough when performed through extended ROM. So it’s not that I think they are “bad” but I think they have some issues that warrant some considerations. Getting beastly at HSPU is a legit way to build a strong upper body, but they just are not accessible to a lot of people. I think for those who don’t do them, they can still build an awesome physique.
@@Kboges thank you!
Hi I’ve wanted to ask should I add shrugs and neck extensions to my routine or is it useless and basic callisthenics will develop them over time
Depends on goals and genetics. If they are a weak point, or you feel they are underdeveloped areas, throw them in. Some people get big traps from just about anything they do. If that’s not you, direct trap and neck training is a plus.
good ol nobogus kboges video
Thanks, my friend !🙏
What do you think about pike pushups? (With or without deficits) Is it a good addition as a main pushing variation for daily training? Or is it mostly a supplemental movement because it's a bit lackluster in the chest department?
I think they are alright. I think the biggest shortcoming is the lack of ROM. You can elevate the hands to increase it, but then it becomes less accessible for more people. Push ups and dips are really solid, in my opinion, and can build a good strength base with which you can use to expand the ROM of the pike and HSPU. For people not quite there, I look at it as a potentially valuable supplemental exercise.
Shredded bro
Thank you, freedom!
Hey Kyle, What is your take on doing your calisthenics training straight after your zone 2 cardio. I do 30 mins on the exercise bike most days. Can I do my calisthenics training directly after or should I dedicate a separate time solely to calisthenics? Thanks for the great videos :)
I think it's a good way to go. Zone 2 should feel like a warm up, so I see very little interference.
Thinking of switching over to high frequency calisthenics; would Nordic hamstring curls (or any progression of them) be a suitable movement for legs?
Absolutely! They are awesome. I used to do them in my 20's but suffered 2 injuries to the same knee that has left my patella kind of permanently sensitive, making them a no-go for me at this point.
for weighted calisthenics, to maximise more weights can you use a weight belt and a backpack at the same time?
Hi brother, I have been incorporating calisthenics into my gym routine. For instance, I do 3 sets of dips at the start of my chest workout, pullups at the start of my back, pike pushups on shoulder day and pistol squats on leg day. What do you think about this routine and what changes I can do if my goal is aesthetics+ decent strength
I like! For lifters, I usually like to put the calisthenics at the end so as to not fatigue before the weights but I’m big fan of combining the two.
In a previous video you mentioned how you had golfer's elbow. Have you ever had Triceps Tendonitis injury from all the pushup you do?
I’ve ever had any issues with triceps tendonitis. Golfers elbow from 1 arm chins and too many chins though. Pronated and neutral grip are totally fine.
I have started what you said and today I did 40 quality push-ups. Thanks
I also have Hiatus Hernia are there any thing which should I consider. As I have noticed while doing the light weighted Squats I do feel some discomfort in my chest. Even while doing the hanging leg raise.
This month a year ago I started your program. I was 222lbs and 6'1. I am now 195. I am shocked..I wear 32w jeans again..The first couple weeks was really hard. Cookies, beer and snacks. But once I got though the "bootcamp" stage all those cravings vanished. Thank you for the free PhD in fitness and diet..#1 guy anywhere..10 lbs to go. I haven't weighed 185 since I was in the Military.
Dude this is so good to hear! Awesome work brother. Keep it up and let me know how your progress goes. I can’t wait to hear back!💪
@@Kboges Thanks man, I love your approach because its not just about looking good. Its a full spectrum full body health. I was the generation that had the plastic Sears beach press. Biceps and chest for a new Polo was our objective. To refocus on joints, flexibility has actually improved my life more than weight loss. Thank you all you do. You truly understand the body and the connection to real health. God Bless. John
Hey man can you make a video on eating structure that will grow your muscles the fastest? For example: will your muscles grow faster if you eat BEFORE & AFTER your workout? Very interested in this. In how the timing of your meals effects muscle growth.
Likely doesn’t make a difference. The biggest thing is the big picture: if are you eating sufficient calories, macros, and micros to support your goal.
@@Kboges what are optimal calories, macros, and micros for a 6 foot 1 190 lb male that's skinny fat?
We seem to embrace history to an extreme and yet when it comes to fitness everyone seems to chase the newest thing instead of looking at what is time proven and applying consistency. Cheers and happy holiday to those that observe!
Well said, brother.
Hoping you see this question. Curious to know if you have any reccomendations for the hinge. Do you simply have to use weights?Judoka here, so hinge like the deadlift or KB swing are pretty necessary.
Hard to replicate heavy loaded hinges. You can get some strong hamstrings with hanging leg raises, single leg decline bridges, and nordics. Low back is definitely a weak pain though, but back extensions are pretty solid for low back, hamstrings and glutes.
@Kboges thanks! Don't mind using weights where necessary, but just checking in case there was anything I'd missed. Congrats and thanks for the superb content as always. Legendary channel with integrity.
Any tips for healing inner elbow pain in both arms primarily in any gripping especially pull-ups? Have had this for months, any ideas what may have caused it or ways to heal and prevent?
Yeah. Check out “reverse Tyler curls” using a flexbar. Check out some CZcams videos to see if it applies to you.
Quick question: does it matter if you do 3 sets in a singular session or if you spread those 3 sets throughout the day?
Do you think or suggest running to improve quality in calisthenics upper exercise? What about breathing? Do you have any tips on this ? As always Thanks
Depends. I personally think running is amazing for overall fitness but it can carry a high injury risk. Proper preparation is super important so not everyone should just go out and start running but for those who can, it is excellent cardio.
Can you link me which weight vest you use?
Sorry for the irrelevant question, but do you live in Florida? Our meter shows +2°C in eastern Finland.
Hahaha sorry for the cold weather! I’m in San Diego.
Hi Kyle,
Do you still think your "Plan for doubling max pull ups" is a good approach? (asking after viewing your more recent vid on stimulus-to-faituge/stopping 2 reps from failure).
And could you direct me to a push up/pull up program that you know to be effective? Training for selection and can't see any on the website
Thanks 💪
Yes! Great question. For long term gains, hard sets close to failure will deliver the most reliable gains when compared to short term strategies. Pull Up Mastery is a short term strategy that leverages underdeveloped but fast-adapting adaptations that can boost rep count in the short term. I just released a new short lecture on this topic for the supporters. Both work and it depends on the context, but for people who need a quick boost in rep count, and are in that late beginner/intermediate stage, pull up master can work quite well.
@@Kbogesthanks for your reply! Could you give me a program recommendation to boost my pull up/press up numbers? I have a year until my selection. Currently 6 pull ups/24 press ups.
Happy to join the subscribers if there are good resources for me there? Already emailed about a possible 1-2-1 session.
How would You modify it to compliment combat sports?
Working out in pants with a belt is a new look
Haha yeah I had essentially no time to train. Literally got back from the doctors office, had about 18 minutes to train. No time to change but didn’t want to get the shirt sweaty. 😅
@@Kboges Looking like the ideal husband for many women out there 😂
@@jty1999hahahaha trust me, I have my faults. For instance, I’m still working on not leaving my socks on the floor. It’s harder than it sounds. 😂
@@Kboges I feel that. Do what you gotta do, we appreciate the content!
Kind of a direct question, I've been doing 2 hard sets each of Chin-Ups and Push-Ups almost daily for maybe a month and a half now, not exactly sure, and I think I maybe look slightly better, but I don't really feel any stronger and I haven't been able to add any amount of reps to either exercise. Is this to be expected? Like, what is the timeframe we're talking about here? I have no doubt that putting in the work will eventually pay off, and as you've said we shouldn't be chasing numbers, but for me, it's a bit frustrating not being sure if I'm improving.
How are you controlling your proximity to failure and managing fatigue? Diet on point? What’s your current training level?
6 weeks is extremely short and I wouldn’t really expect dramatic results. I would look at a 6 to 12 month time frame at least, and really multiple years.
If your current max pull up is 10, and you added only a rep every 6 weeks, you would be doing sets of 20 in a little over a year. Sets of 20 is bo joke, and if you managed to get to that point in about a year, you would be pretty dang fit.
@@Kboges That’s exactly what I needed to hear, thank you, that is very encouraging! Maybe I’ll print this one out so I always have something to check my expectations against.
To also answer your questions: Every week I did one set each to (admittedly only what I think must be) absolute failure and counted the reps, then kinda eyeballing a few reps shy of that. Diet could be better, there still is some trash occasionally, but I’m making a good effort I think, so it’s hopefully only uphill from here. I would judge my training level as pretty much still a beginner, not really having gotten anywhere with the inconsistent at most bi- or tri-weekly pilgrimages to the gym. More concretely on good days max chin-up is at 8 (I can do those rather comfortably) and max push-up at 17 (these are a huge struggle every time).
Ok! Sounds like you are on the right track. I would say this… establish a solid MAX, so the most reps you can do with clean technique, then train a few reps shy of that. So if you let max is 8, train with a lot of sets of 5-6. So if you are doing a daily template, you might do 2-3 sets a day of 5-6 reps, maybe sets of 7 if you are feeling strong, but averaging around the 5-6 rep range. Do that for 2-3 weeks, getting better and better at those sets, take a few easy days (maybe 1-2 sets of 3) then retest your max and repeat the process. Do the same thing with push ups. Be as consistent as you are with brushing your teeth, washing your clothes, showering, etc. keep your diet dialed and let me know how it works.
@@Kboges I have never heard more actionable advice than this. Thank you so much, will definitely do!
@@Jonas-Seilermy pleasure!
Started in calisthenics, and transitioned to primarily weight lifting. After a few months of solid weight lifting day after day, I get burned out so I take a week or two off and do ONLY calisthenics. It reignites my passion for exercise and getting better.
Do you come down to a dead hang on every pullup rep or do you always maintain scapula activation?
I will do both and treat them as different variations, but most often I dead hang for the shoulder health benefits. Check out Dr. John Kirsch on the benefits of dead hanging. It has really helped my shoulder over the years.
Is it better for a beginner to start training every day and alter the variations (wider vs narrower pushups etc) or start with 3 day program where every day is full body?
Both can work great, and I program both approaches for beginners. it really comes down to what you prefer and what you can sustain.
Hello Kyle, will you be doing personal consultations again in the future, I see they’re out of stock on your website
I hope to. I’ve been working on filling out content in the supporter subscription but once I get a large catalogue there I will split my time between that and consultations. You can always email me and my wife can take your info. I can squeeze you in if i have some openings.
@@Kboges Understood thank you!