Hey everyone. This channel is all about how to leverage the power of basic calisthenics to improve health, fitness, athleticism and vitality. My methods draw from current exercise science research as well as my decade of experience as a strength and conditioning coach. I have a Master's degree in kinesiology, and am certified by the NSCA (National Strength and Conditioning Association) as a CSCS (Certified Strength and Conditioning Specialist), a TSAC-F (Tactical Strength and Conditioning Facilitator), and a CPT (Certified Personal Trainer). If you have any questions, feel free to reach out. I'm happy to help.
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I do this for like 2 min and i fell like am in hell
thanks for response, do you not like dips? i have gotten the most progress from Pullups, dips, and pushups. chinups. do you even do dips?
Note there are parts inside the knee with barely any blood flow. They are indeed subject to wear and tear and they don't heal.
This is a significant oversimplification. Connective tissues responds to mechanical loading in away that promotes nutrient absorption and joint health, provided volumes and intensities are well prepared for. Parts of the joint don’t have a blood supply because movement is the mechanism by which nutrients flow in and waste flows out of the tissue. Exercise has been shown to be protective, with excessive exercise showing a loss in the protective effect (at extreme volumes like what an Olympic marathoner might experience). Being sedentary is a significant risk factor for joint issues. Moreover, more and more research is linking joint issues to metabolic disease... pubmed.ncbi.nlm.nih.gov/24176735/#:~:text=Evidence%20from%20both%20epidemiological%20and,an%20accumulation%20of%20metabolic%20abnormalities. The “wear and tear” paradigm doesn’t fit the actual evidence. It’s not based in physiology or supported by the observational data. People move less than ever before. Arthritis rates are the highest they have ever been. Humans have had a very large volume of background movement and squatting for a few hundred thousand years, but the arthritis rates in aged matched populations are higher than ever. Yes, parts of the joint don’t have a significant blood supply and cannot heal well from tears, increasing risk of arthritis, but that’s not really the point. The point is, a normal person, who exercises a lot, is not wearing their joints out by moving them. Joints don’t work that way. I hope that makes sense. Now for those with an injury, yes your activity may have to be limited either in scope and/or volume. And this doesn’t mean everyone should go run a marathon. Scalability, and adaptation still apply, but the idea is that using your joints is not inherently damaging to them. It’s required to preserve their function 💪
can i see you do wide grip?
Sure! I’ve got some on older videos and in the next month or two I’ll get some in there.
Strict to the point ! Ive always respected your work K.
Just came here to say I've committed to this routine for the last 2-3 weeks and the gainz have been awesome. I've realized I've probably been undertraining, so hitting that 10 set/week mark for each exercise with this routine has been the key I think. AND, I've just been spreading the five sets out during the day, which has been great for breaking up blocks of sitting/working. The squats in particular have been surprisingly game-changing. I do dips instead of pushups bc for some reason, the horizontal push makes my shoulders feel more finicky than vertical pushing, which seems counter-intuitive. Been doing pull-ups with rings which has felt really good on the elbows and shoulders. The routine works. Plain and simple.
Thanks for this gold advice
Dude you are in the top 3 fitness youtubers, if you even consider yourself one.
I really appreciate that. Thank you, and thank you for the support!
Kyle, do you feel that squats work the whole leg? I love the minimalism and dont really feel like i need direct hamstring and shoulder work, but Id like to hear your opinion.
Squats will work the hamstrings in the sense that they function as a dynamic stabilizer. They likely won’t result in significant development unless you are really deconditioned. That’s the sort of academic answer as the research stands. That being said, whether or not you “need” hamstring work is really dependent on your goals and preferences. For me, my posterior chain is naturally stronger than my anterior chain, so while I do some hamstring work, I don’t really need to do a bunch of it. Also for general health, I think things become even less critical. For instance, if my parents were doing 100 squats a day, I wouldn’t really care if they ever did ANY hamstring work because the squats alone would contribute such a positive effect, it would be WAY better than them doing nothing. So all of this stuff needs context. For an MMA fighter or soccer player, yeah we are doing direct hamstring work. For a dude just looking to stay in shape, who we want to lower the barriers, who just wants to do squats and that seems to be important for adherence, then I’m totally happy with them just doing squats.
Thankyou Kyle you have a great no nonsense approach to fitness. I have a question do you do pike pushups or handstand pushups for shoulder work or do build your shoulders with just pushups and decline pushups?
Thank you! I used to do a lot of hspu but stopped doing them as much in my early 30’s. I will do pikes every once in a while and will still do some wall assisted HSPU from time to time, but the VAST majority of my pushing volume is through push up variations; lots of standard push ups, deficit, and declines. I will also do dips, rows, and bear crawls which I feel do a pretty good job of hitting shoulders without isolating them.
@@Kboges ok awesome thankyou Kyle youve been a great help!
I find that a workout in which I perform multiple sets close to failure is impossible to recover from in 1-2 days. Typically takes me a week (at least) to recover to the point that I can perform the same number of sets/reps again. Is this a trademark of beginners? Or are some people just much slower to recover?
To thine own self be True , Great vid KB
That sums up so much.
Porbably nobody gon answer but, what am i doing wrong if in four weeks my max only increased by 1? from 11 to 12
Did you run the program as written? Did you do any other pulling, biceps, or back work during the 4 weeks? Did any other measure improve, like submax or ladders?
@@Kbogeswow actually. these are my registered reps on those 4 weeks. my max hasn't seen much progress but the half max and ladders did actually. i ran the program as written with 2 days break in between, no other back or bicep work 11/8/9 5 min 11/8/9 11/10/9 12/11/9 12/11/10 day 2: 5/5/5/5/3/3/3/3/3/2 60sec 5/5/5/5/5/5/3/3/2/2 5/5/5/5/5/5/3/3/3/3 5/5/5/5/5/5/4/3/3/3 day 3: 1/2/3/4/5 30sec 1/2/3/4/5/6 1/2/3/4 1/2/3/ 1/2/3 1/2/3 1/2/3 1/2/3 1/2/3 1/2/3/ 1/2/3/4/5/6 1/2/3/4/5/6 1/2/3/4/5 1/2/3/4/5 1/2/3 1/2/3/4 1/2/3 1/2/3/4 1/2/3 1/2/3/4
hey, thank for the reply it means a lot. I ran the program as written with 2 days break in between, with no other baac or biceps work, my submakes and ladder have seen better progress than maxes
@@david_r9054hmmm… I usually tell people to keep running the program as long as their is progress across ANY of the 3 workouts. When you have 2 weeks of no progress or regression, take a few days off and retest the max.
solid. Thanks a lot
What equipment are you using in this video? Brand wise?
Mostly rogue. I’m a big fan. I have no affiliation but their quality and customer service is top notch. Prices are high but buy it once and that’s it.
Do you have programs for seniors (+50)? How many sets and reps do you suggest for muscle grow? Thanks!
should I slowly descend then quickly ascend? or does it depend?
Brother while doing my pull ups and chin ups I keep my legs joined together is that disadvantageous?
Hello K, what are your thoughts on the « prison style calisthenics », when guys do a lot of shorties (short reps) to stay in the pocket wich means doing like a pump work with more volume and avoing the FROM and the paused reps. Thanks for your answer
thanks man
So every week this resets with doing your max over again and repeating steps?
Yeah but the day 2 workout is set on your first day 1 workout. You stick with 50% of your best set on day 1 week1 u til you complete all 10 sets at 50% then add a rep to each set.
@@Kboges ah okay. So if my rep max is 10, I stick with that for day 2 until I complete 10 sets of 5 reps, then the week after that increase it to 6 reps, 7 reps, and so forward?
@@Lewis-fr9muexactly
I revisit this channel every time I come out dazed from so many routines, combinations and variations of exercises in my instagram feed. Sometimes you just need a basic foundational guide for the real world.
If you notice in gyms, many beginner guys will hop on the BP and understandably not even be able to lift a plate on each side. I always recommend starting with push-ups. If you can't do basic push-ups, pull ups and squats, there is no point in attempting machines or actual weights.
This whole channel is a work of art. Im hoping for discount on a black friday so i could buy some calisthenics for aesthetics program. Thank you for all free videos,and for sharing a knowlegde which by it self worth fortune.
Im a Beginner and I actually love doing the basics now. Trying to make them look effortless and improving the technique is really fun for me. Also the risk of injury is quite low with these basic movements. I learned much of this from you so big love ❤
Only if you knew how many people you've helped. We're very grateful🤝
Following this guys recommendations after getting back into fitness is game changing for me. Slowing down each rep to try and match this form is humbly difficult
Good to hear you are getting back into it! Keep it up, my friend and keep me posted on your progress.
Absolutely bro! For me it's just practicality... I have been doing pushups even at the hospital.... You don't need equipment and can do it anywhere and 100% with you, you CAN get really strong
Hahaha totally! You always have some ground available!
' Build a Foundation ' truer words never more important ....
💯
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Dang… this is a very good summary!
my shoulders are hard to grow w/calisthenics
Rows, lots of pull ups, different push ups, bear crawls etc all can do a good job. But, unless your chest and tris are super jacked, you might not know how the basic will grow your shoulders. If your shoulders are small but everything else is small too, you may just need to get better at the basics. If your chest and tris are developed, you can crush the basics, but shoulders are under developed, well then throw in some target accessories and you are good to go!
Your thumbnail looks like if you took a screenshot while playing gta with your character having no shirt
Hahahaha it does!😂
Can you tell me how you breathe during the push up reps? Do you breathe out during the positive and inhale during the negative?
Mr Boges, I've started working out in your regimen over a week ago. I was drained for a couple of days but now I do not really get tired after exercising. How to know if I should increase the number of reps? Best regards from Poland!
Yeah, one of the questions I have is how that might be possible when I believe you have said that you yourself went through period of years where bodybuilding was much more of a focus, so that may be why you have such an admirable physique. I’m not saying that it wouldn’t be pretty impressive without that, but I do believe that a fair amount of your appeal and credibility comes from a very impressive shoulder to waste ratio. Could that have been created with calisthenics alone? Honestly, I’m not sure why I’m pointing that out because it’s not my major concern. I’m a 70 year-old female who’s facing down having developed prediabetes even after taking off weight gained in middle age and maintaining for many years. I described that to a combination of genetics but also, loss of muscle and aerobic capacity from not prioritizing fitness. And having developed arthritis that’s a barrier to some kind of movement isn’t helping.
Very good question! So my weight lifting was mostly focused on deadlifts and back squats. My upper body volume was still mostly pull ups, chin ups, some push ups, dips, with a lot of overhead pressing. Before I started any lifting, I was focused on bw exercises and had a pretty aesthetic physique. As for my lifting, I don’t think I gained much in the long run. It pretty much ruined my physique (due to the weight gain) and I ended up cutting down to the same weight before I started and I currently have more muscle now than when I first cut down. I do have a genetic advantage for a very small waist, but it’s not training related. As for the upper body, dropping weight training improved my recovery significantly and allowed me to build more training volume, letting me build more muscle than when I was lifting heavy. Not doing heavy deads and squats actually let me recover from more pull ups, which is the movement I would credit 90% of my aesthetics to. So I do think lifting has played a role in my physique, but not to a degree that I wouldn’t have been able to achieve my current physique without. I tend to think I would have been better off without it except for the experience and knowledge I gained.
Fondation nice.
Tip: If you're so out of shape that you have trouble doing any bodyweight squats at all, you can start by doing them on a Swiss ball, which will bounce you back up to the starting position. You can control how much ''help'' the ball gives you by how forcefully you come down on it. You can gradually descend more slowly, so that the ball gives you very little help. Once you can do a set of 10 like that, you can try them with no ball. (If you're going to try this, just have something set up to keep the ball in place - I've had it roll out from under me a few times as I was going down and landed on my tuckus.)
Excellent Suggestion!!!!
True, but cloud castles don't have foundations - and they're real, right? _RIGHT?!_
I think people underestimate how far calisthenics can take you in terms of your physic. It is a bit harder for leg growth but it is still 10x better than nothing at all
Agreed on all points!
I'm planning to start training again soon, after about 9 months off. I was able to do 20-25 full range strict pullups before the break... last I tried was a few months ago and I did 18, probably now it would be even less... Thankfully calisthenics strength seems to stick with you pretty well, but I'm still for some reason struggling to take the first step and begin to make training a part of my life again...
50 pullups/chinups 120 pushups 150 Squats 40 dips And somesort of shoulder work Eat healthy and alot of pure meats and veg, no sugar no processed foods. Take break days when your body needs rest, and if these targets are hard to achieve do as mach as you can till failure and keep working hard and be consistent till you can hit all these targets and once this routine is easy to complete then add weight.
Gimme the basics. Just list em out and I'll do them all
Push ups, pull ups, dips, rows, squats, lunges, sprints etc. Those will get you in amazing shape.
@@Kboges Thank you 🙏🏻
50 pullups/chinups 120 pushups 150 Squats 40 dips And somesort of shoulder work Eat healthy and alot of pure meats and veg, no sugar no processed foods. Take break days when your body needs rest, and if these targets are hard to achieve do as mach as you can till failure and keep working hard and be consistent till you can hit all these targets and once this routine is easy to complete then add weight.
@@JuliusCzureDips work the shoulders, don't they?
@prenomnom5637 they work some muscles in the shoulders, but it mostly works tricepts and chest etc...
Always appreciate the videos! Thank you
Thank you! I appreciate the views and kind words 🙏
Mastering the basics is crucial for anything you're trying to learn.
100% agree! Mastering fundamentals builds your foundation for anything else you want to do.
That pullup is a work of art!
Thank you!
You can't chisel a pebble!
Exactly right.
Back to the basics.
💯 💪
What about low frequency training? One day a week where the workload would be higher. Instead of 2 sets a day, think 10-20 sets in 1 session. In practice, it would mean 1 day of calisthenics alongside 1 day of powerlifting and one day of kettlebell lifting. Main considerations are time constraints and logistical efficiency by concentrating on one exercise type per session. Grtz
Low frequency, high volume, as I see it, is probably the worst combination of stimulus and fatigue. You are well into diminishing returns with the high volume per session, while at the same time, accumulating a ton of fatigue for that stimulus. Volume doesn’t linearly contribute to gains… doubling the volume per session will not double your rate of progress, but it,s possible that it more than doubled your recovery time. Moreover, the fatigue accumulation from concentrating volume can negatively affect movement quality. If that’s what you have to do, then that’s what you have to do, but I would much rather do 2 sets a day over 5 days than 10 sets in a single workout.
Thanks for your reply! Hadn't thought about the fatigue factor but you may very well be right. Looks like i'm going to have to get creative. P.s.: great content! Really like the channel
@@robh6545for sure! Think about it like this too… if you were trying to learn another language, 30 minutes a day would be WAY easier and more effective than 3.5 hours once per week. The productivity of a session is not evenly distributed across the session, it is skewed to the beginning before you get distracted and fatigued.
what a perfect and clean pull up💪🏻
Thank you!🙏
If you don't mind me asking why did you seldom post the assistance exercises you were doing in these 30 days?
I don't regularly do them. I will go whole stretches without doing any assistance exercises, and when I do them, they are typically intermittent quick.
Are those rings locked so that they won't rotate freely keeping your wrist in desired position?
I mainly do this to get ready for a pull up, so like you said, you shouldn’t really be doing this a lot if you can do a standard pull up, but It is still very much reliable.
Yeah they are excellent for getting the pull up. I really like them for a lighter training day and for building scap retraction strength, but if you want to focus on raw pulling strength, you will have MUCH better long term results loading the pull/chin up.