Are YOU Keeping Track Yet?

[@brian32151867]

I've been watching this channel since the pandemic closed my gym. I have gone through ups and downs with training (and life in general) but your quality content and direct no-frills yet highly engaging presentation style have helped either keep or get me back on track more times than I count. You've changed a lot of lives for the better, including mine. Thanks for doing all that you do. Wishing you and yours all the best!

[@Kboges]

Brian, that means a lot. Thank you. I'm so happy the content has helped you in a positive way. Keep up the good work, and if you ever feel yourself drifting off track, reach out! I'm happy to help any time.

[@kellyfontes7757]

Pandemic?

[@jakebeckmann9372]

@@Kboges Wow this really is true for me as well, your videos give me the sense that you are a man that follows your soul/god (in a non-religious manner) and it really makes me stop and think about what I actually should be doing. You are a great role model!

[@JFreez]

Love the beginning part. I used to use my log as a record to beat and thought I needed progressive overload every session. Found out this is why all of my joints have pain. Recently switched to maintaining the same weight, reps and sets for like two to three months at a time and truly “mastering” that workload before adding more. People think this isn’t progressive overload because the “numbers” don’t go up. Not true. You are getting more proficient with that workload and it is becoming easier, creating proof of progress. And a lot smaller chance of injury.

[@Kboges]

💯 correct! I’m going to be making a video talking about this very point! You are exactly right. In general people have too narrow a view of “progressive overload”.

[@mintoness62]

Reminds me of something I heard Tatsouline talking about with Joe Rogan. How russian athletes would “solidify their gains” for 2-3+ weeks before moving up in weight

[@emmaholmez]

Started writing in a notebook in September 29, 2022 after finding your channel and have kept going daily! The days I couldn't train due to sickness I just noted that down or wrote what I could do (gentle walk) I have just now started to notice my strength definitely increasing for ring rows / bodyweight rows on a bar 5 months into practicing. I can feel my lats for the first time! Really stoked to have laid a foundation to keep on going. Thank you for all the videos. Anyone reading this wondering about Kyles paid courses I can say they are awesome and have helped me so much. Great investment! Let's go!

[@Kboges]

Well done, Emma! This makes me so happy to hear! The foundation is key and it really will serve you well in your future training. Not building a good foundation is one of the most common mistakes I see. Well done and thank you for the kind feedback! Keep up the good work!

[@emmaholmez]

@@Kboges Thank you so much! Very great to know. Onward!

[@dst1311]

I started in Sept too! Just now feeling the gains

[@emmaholmez]

@@dst1311 Great to hear, fun to hear from someone in a similar position!

[@albertsmith9315]

I'm older and subject to more aches and pains than I was decades ago. Training logs are valuable for me so that I can see for example if I have a certain pain in my shoulder, what I was doing at the time. I can then go back in my logs where I always annotate these minor injuries and check if there are any trends that would make my exercise selection better. If exercise X hurts over and over, don't do exercise X. I also do daily blood pressure checks that I keep in a separate log. If I have my normally under control BP spike, I can go to my training logs and see what program I was working, and then go back earlier to see if this program caused a previous spike and adjust. There are incidents and trends. A training log can help you determine which is which.

[@Kboges]

100% exactly right, Albert! This is how to use a log. I hope more people read your comment!

[@robinblixt]

@@Kboges video on how to best format a log?

[@donleonhart274]

Yet ANOTHER solid piece of free information!! Take advantage everyone....

[@Kboges]

Thank you, Don! I’m glad you enjoyed!

[@BigG627]

My brother told me the same thing, he told me to do it for motivation. Seeing my numbers going up slowly. Another great video

[@Kboges]

That’s a great point!

[@Ade.Bakari]

Always come to watch one of your videos while I'm on my way to train somewhere outside by the water. Great reminders like this are always needed because no one can store everything in the brain. Thanks sir

[@Kboges]

Thank you! I'm glad you enjoy. I appreciate the support!

[@colbygavigan3070]

Started my training log on January 9th of this year thanks to you. It’s been a huge help and keeps me focused in the gym

[@Kboges]

Colby, that is fantastic, brother! Keep it up and feel free to reach out if you ever have any questions!

[@NinjaChoke]

Man, your shape in the thumbnail.. it's fantastic, i can see how much hard work it takes

[@Kboges]

I really appreciate that! 🙏

[@angelojumped]

You are the trainer we all want yet don’t really deserve. Straight to the point. Always inspiring!

[@Kboges]

That's too kind! Thank you. 🙏

[@jackwestjr3584]

I had 2 bulging discs in my lower lumbar spine and was out of action for strength training for about 4 months. I watched your 30 day workout plan, counted all your reps and wrote them down in my log book to see what's possible and motivate me. I have been doing that plan on repeat for about a year now, couldn't and still can't do the amount of reps you do on some exercises, but I have improved alot which motivates me. Haven't been back to the gym since and just go to my local fitness park daily for your workouts and I'm in the best shape of my life and loving these style of workouts. Big thankyou to you 👏👏👏. Hello from Devonport, Tasmania 👍👍👍

[@vasheldiablo507]

Speaking facts again. Keeping track keeps you on track. Seeing what works and what doesn’t.

[@Kboges]

I love it. Well said, Vash!

[@GonAway7]

Excellent point. It's the journey, not the destination that molds us. Documenting it helps remind us which direction to take.

[@Kboges]

100%!

[@ety7210]

So blessed for this free, quality information. If you could, a video on any static/dynamic stretches or any info on other types of non strength training exercises you do daily would be appreciated. Thank you for everything!

[@Kboges]

Thanks, ety! I'm definitely going to make some content on stretches in the near future. Its's on the list!

[@MSKS6]

I'm pretty much running maintenance - one set per excercise, every (other) day. I was going to go up to two sets at some point, but COVID really threw a wrench in.. However, not keeping a log for the last few months really helped me get out of the overthinking part. I just did my workout with a lot less focus on being better than last time, not beating myself up on a failed set or anyhting. That said, I'm also not hunting a special goal right now, so it works to keep me happy. As soon as I set a specific goal again, I will also log again. TLDR: Not keeping a log is also fine if you want to relax for a while and want to train for fun, not maximum gains. Keep up your good work, you're a great influence on many people and I love seeing your channel grow!

[@mace4978]

It makes perfect sense ! These kinds of videos open my eyes on clear issues and weakness in my training, even though I thought I reached a point of near perfection. Looks like I still have much to learn ! So keep it up Kyle

[@Kboges]

Thank you, Mace! I know what you mean regarding your training journey. I feel the same way! There is always so much to learn, and a training log is such an important piece of the puzzle.

[@djj3357]

Absolutely Sensai! 💯 it was last June when I did a deep dive into your content. Though I've been keeping a log for over a decade, you suggested that counting reps was not the most important factor. Once I committed to using your "bw/rings/weighted vest" approach in July, my body composition/symmetry has been improving steadily! Especially my quad development!👍🏾💪🏾no longer under heavy squat variations has helped to reduce the taxing of my lower back & cns. you are the best fitness trainer I've ever experienced! A true gem!! 💎

[@Kboges]

Hell yeah, djj! This is awesome to hear. I always look forward to your kind comments and awesome feedback. Thank you my friend! I’m so stoked to hear you have found the information useful! 🙏🙏💪💪

[@romisthenics]

I keep track via videos. For my channel and for me. I am pretty experienced so a lot of it is done in my head from time. Used to log everything back in the day though. Love your stuff kboges! So happy to see your channel growing the way it is!

[@Kboges]

Yeah that's a really solid way to go! Thank you, ROM! I appreciate the kind feedback and support. 🙏

[@romisthenics]

@@Kboges you and Ben Patrick have been huge influences on my change in training style and my channel. Will always support you guys. As a marine veteran I understand calisthenics and as someone who grew up doing them. I’ve always enjoyed them but later on in my life doing them after bodybuilding splits and exercises for so many years it’s insane to see the gains I’m getting while I’m about to be 32. Calisthenics, ROM, ATG. Game changer.

[@Kboges]

@@romisthenics Dude thank you! That's an amazing compliment. I truly appreciate that. And than you for your service!

[@Med_Bar]

Beautifully explained the mindset behind keeping a logbook... I never thought about this like that... Thanks Kyle ❤️

[@Kboges]

Thanks, BAR! Yeah it’s an under appreciated tool for long term gains.

[@aberwood]

I weighed myself twice a day (first thing in morning, last time before bed) for 3 months Despite consciously changing absolutely nothing in my lifestyle my weight went down at a fairly constant and steady pace. The act of measuring in itself creates a powerful subconscious shift towards the habits your goal requires. I imagine If you wanted to make more money just writing down your bank balance twice a day would rotate your worldview to moneymaking. Its abit of woo woo point, but i believe consistent measuring is like constant reaffirmation of who you want to be. Abit of a tangent, but i hope this has value to people! Great vid as always boges.

[@kramkalisthenics]

Been writing down and recording all my workouts for over 4 years. The pages alone weigh over 5 lbs. Yes, learning from your training is crucial. As an over-60 athlete doing this essential to be able to recover, maintain and gain. Great advice, thanks!

[@danjsilve]

Excellent stuff. I do record reps, but I also take notes. My workout plan comes in the form of downloadable sheets, plus I follow to a program which changes every 4 weeks, not just the exercises but the type of phase. I am currently doing the same program from two years ago, and so I have my notes from 2 years ago.

[@ezramullen4551]

Distilled wisdom. Got five pull ups today after a year off with golfer's elbow. Your tips helped!

[@Kboges]

Thank you! Happy to year the content has been helpful!🙏

[@RandomGuy-jv4vd]

This is true not just for physical training, you should also document your progress for anything that you consider a serious endeavor

[@Kboges]

I couldn't agree more! Exactly right and great point!

[@lowellcalavera6045]

Excellent advice, and very well explained. I haven't been logging at all, but I now see the value, I'm starting. Thanks for all your informative stuff, man. It's appreciated.

[@Kboges]

Hey Lowell, within a few months you will be hoary you did. After a few years, you will have a collection of information that is personalized to you.

[@yelir4]

thank you for the insight, be well

[@Kboges]

My pleasure! You as well!

[@xy3364]

I'm doing my third trainig journal now its helps to keep rep counts and workout plans and I must say its clear many doubts about progress and technique thanks for video stay strong stay healthy 💪👍

[@whodis799]

Really good points Mr. Bogus! I will implement this into my routine. Thank you for another great video.

[@Kboges]

Good to hear, WhoDis!

[@Jamijitsu]

I am going to give this a go, thank you for the video!

[@Kboges]

Be consistent with it and in a few years you will have a massive collection of data. It will be incredibly helpful.

[@jessed3884]

I've forgotten more little things about movements within any exercise and variations than I can remember.... workout recipe book lol. love it man.

[@Kboges]

Glad you liked that one, Jesse! It can be surprising how much we can forget about training. I look back at stuff a few years ago and it's like reading someone else's training log lol.

[@rorymatthews]

Yeah man. I want to be able to do this forever! Not just for 10 or 15 years. I think keeping track of what gets you injured is so important. Who cares, really, about speed of progress, aesthetics, etc.,. As long as I'm strong and relatively injury-free in the super long-term I'm happy.

[@Kboges]

100% my philosophy as well! I couldn't agree more.

[@pamora7165]

You a gem . Thank you

[@stevengrant4107]

My training log is only used to see my training over time just to see how much I've accomplished in terms of days that I've worked out. I have one whole book almost filled which is basically one whole year, so I can see that I've been training for one whole year which gives me pride that I was able to stick to something for a year!

[@kevinburke9940]

I backed away from this channel in 2022; recently reconnected and logged onto the main website (nice updates). My pull-ups need work once again.

[@cosmicruler3227]

Thanks so much for this I've been kind of going in circles with my training burning out sometimes and feeling good on other days and now i know what i can do to keep my training in check and keep improving.

[@Kboges]

Yeah keeping a training log is an enormous help. Make sure you take notes on how you feel so you can correlate it to your training.

[@PaulLeMay3218]

Awesome advice and information. Thank you for sharing. ❤️🇨🇦💪

[@Kboges]

My pleasure, Paul!

[@thomasherrington5521]

Great advice, thanks!

[@Kboges]

My pleasure, Thomas!

[@Kaushik6570]

Hey brother! This is a great idea and thanks for the information because I've been recently tracking my sets and reps for weeks but what you said will definitely increase the QUALITY and experience than quantity Today i tried to do a reverse planche lean and it's a tricep destroyer! Also, I've went from 2 struggling pull ups to 4 good ones.

[@Kboges]

Well done, XK! Keep it up and keep me posted on your journey.

[@panoulis0912]

Kboges, the Messiah of functional bodyweight training

[@Kboges]

That’s super kind! Thank you for that compliment!🙏

[@panoulis0912]

@@Kboges all deserved. U giving people the mental thinking they need to change their behaviour on good habits

[@michaellawinsky5072]

Super-mega🏋️‍♂️🏋️‍♂️🏋️‍♂️ excellent🔥🔥🔥 work!!! thank you so much🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🥤🤜🤛

[@Kboges]

🙏🙏💪💪

[@Lugg187]

My first log in my notebook was in written in 23.06.2020, I've been tracking daily since then

[@Kboges]

Well done, Lug! Keep it up!

[@MathiasZamecki]

Great analogy gold content like always!

[@Kboges]

Thanks, Mathias!

[@stevenscott2136]

It also provides feedback on your discipline. I look at my log and think "Oh crap, has it really been nine days since I did legs?" Without the log, I might genuinely not be aware how sloppy I've been about keeping to a regular schedule.

[@Kboges]

Spot on exactly right.

[@pras1106]

Can you share a few pages from your training log and a few examples of how you inferred something from the log? Appreciate your videos!

[@Kboges]

Yeah it's simple. I just write down my daily workout, how I feel, note any aches or pains, take note of body composition etc. I have found that when I exceed probably like 25 sets per week, my sleep starts to suffer, I get burned out, and this is a reliable response I experience after doing really high volumes for a few weeks. I have found I do really well between 15 and 20 sets per week. I can sustain that and make really good gains. I also know that when I include too much straight bar chinning, I tend to get golfers elbow. I'm good for about 2-3x per week with this variation without any issues. Once I start exceeding that, I tend to get a sore left elbow, again pretty reliably. I also have seen a strong correlation between bringing u my wide grip pull up, and my paused rep pull ups to my overall upper back size and strength. I've also noticed that heavy weighted chins don't translate over into high reps as well for me. I also know that using GTG to boost my pull up count leaves me plateaued at around 20 reps, and to exceed that, I need to do dedicated high rep sets. Lot's of things I've pulled out of trading logs. Those are just a few, but I could go on and on.

[@pras1106]

@@Kboges Amazing. Thanks for the reply. Maybe you could share this in a video? Lots of people would benefit.

[@BattlestarGenesis]

Great stuff love the channel keep it up man

[@jackstraw5527]

It is interesting you said avoiding golfers elbow. Not sure if that is what I am experiencing, but I recently changed my workout plan to do pullups and pushups on alternate days instead of every day, because of some persisting elbow and shoulder pain.

[@Kboges]

Yeah I find that if I do too much straight bar chin up training, or unilateral pull up training, I reliably get golfers elbow.

[@Cancer3686]

Great points noted on the training log. I printed out the training plan you designed and keep the performance numbers on there. I'll add in the "feelings" of the different varieties. Great video and great to see you doing the shoulder width grip pull ups! You make them look easy. They are not!

[@Kboges]

Perfect! Adding the the "feelings" with the variations is key. I like to make little notes next to my workout assessing how it feels, any tweaks, etc. I hope all is well dude. You are making incredible gains! Thank you, Javon!

[@MirkoKaragöz]

Awesome video☀️

[@prof_Pomari]

Training history is super important for volume control (making sure the hours / sets of training are not all over the place week by week) and for intensity control (making sure you have several quality workouts in a training block, while also making sure you don't overkill it). The outcome of long term tracking (& correct choices/adjustments!) will be long term progress.

[@Kboges]

Well said!

[@Emanuel81871]

Oh man, do you really had to use a cake asan example? Now I’m hungry. The information is very useful and makes sense.

[@Kboges]

Hahahah!😂 dude I’m hungry too now!

[@chrisdiaz4876]

Training logs are important for my base studies, they allow me to go back and OPTIMIZE my new stratagems more effectively. This promotes more knowledge gains

[@Kboges]

That is exactly right! You are using them properly. They make a huge difference like that!

[@attrition71]

Hey Boges, as a visual learner could you give a very basic example of what I might write in my Log

[@ZyroSugar]

Huge fan of your videos man. You inspired me to quit my gym membership and train minimalistic at home. Since I’m super busy with work and have a fairly undeveloped body in terms of musculature, I think calisthenics is perfect. I feel more fatigued Training Full Body every day vs 3 times a week. My routine is build on your template and is 50 Pull 100 Push and 150-200 Leg movements per session 3x a week. For reference I can do 10 clean pull ups in a row, probably around 30 push ups and easily 100+ squats which effects my cardio more then anything. Do you think this routine will be enough build a solid physique, especially for legs? I will also add in high rep lunges as per your suggestion. Thanks for the content man and keep it coming 👊🏼

[@Kboges]

It can definitely take you far. Make sure your sets are taken relatively close to failure, and that your form is solid; control the eccentric, move through as much ROM as possible, and minimize compensations. Play around with different variations and find the ones you feel most stimulating. As for legs, high rep squats can work for muscle gain, but there are more direct routes. Split squats, lunges, and eventually deep step ups are all good options, plus you can through in some bridge variations.

[@ZyroSugar]

@@Kboges I will do that. Appreciate it.

[@Yipmanhands]

I write down what I did each day in a diary but it's the yearly planner part of the book that I find most helpful in terms of accountability. I really hate to see a day not crossed off because of a workout missed...a Seinfeld "don't break the chain" sort of thing. Love this channel Kyle.

[@manpreetsingh2191]

Like always great content 👌🏼 Thankyou :)

[@MatiJumps]

I record myself almost in every set, sometimes I watch myself through an app and in real time so as not to interfere with the movement by looking in a mirror, and then I use a program to watch at different speeds and measure the angles of my joints.

[@Kboges]

Yeah this is a great way to go for improving technique!

[@jameschesterton]

Thanks for another great installment. Incidentally, what are the signs of nudging towards burnout for you?

[@Kboges]

For me it’s like general fatigue and sleep disturbances. It’s like I get so burned out feeling I can’t sleep and my perceived stress goes up.

[@albertorozco3652]

I can listen to your channel all day. I just wish more people had your knowledge. You definitely need to write a book. Maybe called Life of calisthenics. 😊

[@Kboges]

Super kind of you my friend, and I LOVE that title! Permission to use it if a book ever comes into existence?

[@albertorozco3652]

@@Kboges Yes use it!! If you can I get a free copy. 😂💪

[@N22-g8l]

This is an area I slip at. Especially when I've been going to commerical gyms. Right now Gyms are busier than ever in the UK so I sometimes forget to track my workouts. However, I'm thinking about going back to home bodyweight workouts (push ups, dips, pull ups, chin ups and squats) so that will be a better setting for me to track progress.

[@michaellawinsky5072]

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[@Kboges]

Thanks, Michael!

[@solowplaysmc9013]

Recorded every single rep I've done for the past 7 months, sometimes I like to put (bad form) or (mediocre form) next to sets with high numbers to remind myself that the numbers arent the only thing that matters

[@Kboges]

I do the same thing! Well, done!

[@yewtewbstew547]

I'm just picturing a cupboard somewhere in his house overflowing with filled training logs that say "Did pull ups today" a thousand times on every page lol.

[@Kboges]

HAHAHAHAHAH! You are not too far off!

[@pablopanso6498]

Hello, i wanted to ask If you could Talk about Warm-up/ mobility/ stretching? I Wonder what are your thoughts on These Points, or If you would recommend them in combination with Basic calisthenics strengh Training. Thanks for your Output, i appriciate it Always!

[@becomerank1]

Apologies if this has been answered already, but I would love to hear your thoughts on how to efficiently train abs. I’ve seen a lot of videos about training abs on the ground and on the bar, but there seems to be a myriad of exercises that target the core. I also do realize that a lot of body weight exercises will also use the core, but I still find myself lacking in core strength and want to target it efficiently.

[@lemdaniferroudja7454]

I've been with this channel for about a year and I rly benefited from your videos So I've seen downs and ups in my training lately so I was changing my workouts and programs Because of the wall that seem to block my progress I want you to take a look at my program if it is effective or not so please answer my appeal I'm into high frequency training I can do about (10 pull ups, 20 push ups with bars, 30 squats with 10kg on) with perfect form I do 3 sets of push ups, pull ups, squats till failure I've been into high frequency training for a month so the results were quite the not remarkable progress For pull ups it was Week 1 : 10/7/6 reps Week2 : 11/7/6 Week3: 9/8/6 Week4: 8/8/7 As for push ups and squats my max went up with 2 reps But I've really been struggling with pull ups and my max went down for a about 3 reps to 8 I want to stay with high frequency training because it fits my schedules and all but I want to progress fast with pull ups tho Any tips to help me with that?

[@vitorgodinhoadv]

I love this channel so much, thank you for all the lessons and to make me not a sedentary person. Thank you a lot. Do you log in a noteebok or do you use an app? Besides, do you drink coffee? If yes, how much per day?

[@primalperry5667]

awesome video. I've been slacking on recording my workouts in any way other than complete. Avoiding rep numbers for a bit because I've been hyper focused on the beating the count and sacrificing form and tempo to get there and it caught up with me as a shoulder injury from overexertion. I've been thinking a lot about WHAT to track and how. Thanks for your thoughts on that! Think I might actually stick to paper for this

[@muhlemfikebhekiwethemba7293]

Hey Kyle. Great video once again! Can you kindly share thoughts and effective kettlebell workouts as well as your thoughts on best supplements to use that will keep the body looking as lean and natural as possible (is this makes any sense). Thanks

[@StrongandConditioned]

Is it wrong that every Sunday, I track the minutes till these uploads drop?

[@Kboges]

HAHAHA Nothing wrong with that at all, brother! The support means the world to me. Thank you! 🙏

[@StrongandConditioned]

@@Kbogesanytime mate. Seriously though, the idea is sound. Chasing numbers is only a small part of the equation. A training session is so much more. Rep quality is the foundation for which success is created. Fatigue levels dictate effort. These things should be tracked as well. The idea that a training session has so many elements which should be tracked is on point

[@Kboges]

@@StrongandConditioned Yeah that is exactly right! I keep track of my perceived effort, fatigue level, form etc. All that stuff matters!

[@Alex-vi6iz]

Interesting take, I keep a training log mainly for tracking progress. Sometimes I hit a wall on a movement and I cannot progress in reps for weeks. Would be interesting to see your take on breaking plateus in the future, if there is such a thing. Some people claim cluster sets can do it.

[@Kboges]

Hey Alex! It depends on why you are hitting the plateau and how far along you are in your training. Many times, people think they are hitting a "plateau" when in fact it's just beginner gains becoming a thing of the past. Progress after the beginning stage is pretty slow, and when we can't add reps all the time, we can think about improving form, control and technique instead. If you are at a true plateau, have truly mastered technique, have your volume and proximity to failure dialed in, you can explore different variations of exercises that you would currently be sensitive to.

[@lloydirving6209]

beautiful pull ups

[@Kboges]

Thank you, Lloyd!

[@nomask3394]

Love your vids, I'd love to know what some of your favourite exercises are and which ones you consistently include in your personal routine. I think a lot of people aren't maximising their gains because they do the same exercises each day. Consistently working a muscle is key but I also think expanding the range of movements and muscle use is important so I think it would be cool to know what exercises are your favourite.

[@mrtheluckybucket]

What do you think about Natural Hypertrophy’s Baki Hanma calisthenics routine

[@Kboges]

I haven't reviewed it, but NH has superb content. I don't watch much bodybuilding stuff, but what I have seen of his is top tier. In my opinion, he is one of my favorite in that area of fitness, along with alpha destiny.

[@nzlf337]

Hello Kyle, I was wondering about your opinion on OMAD and if you had tried it? Great video btw, as always!

[@Kboges]

I'm a fan, but it is just a tool, nothing magical. I have used it successful to cut weight pretty effortlessly and have been using it on and off for the last 15-18 years or so. It's my go-to approach for leaning out when I'm at the top of my tolerable body fat range. I do not do it full time because it works too well... I will get too lean and do not find it sustainable. When I get down to the body fat range I want to be in, I add my second meal in for maintenance. Thank you, nzo!

[@SamuelSoN_Chino]

Hey, great video as always. Since your physique looks so fantastic, I would like to ask about your height to weight ratio. I'm aware that these things are highly subjective and vary from person to person, yet I'm curious.

[@Kboges]

I’m a bit over 6’1” and a little under 180 here. I like to stay between 170 and 180 but I shot up to 187 after the holidays so I’m still shedding some of that weight.

[@micskra]

Been training for about 6yrs now, and never tracked anything. Experiment with different movements to find what gives you the worst fucking burn possible. If I'm trying to grow, I utilize lots of methods of intensification (sets to failure, partials to failure, weighted stretching, etc.). If I'm trying to make strength adaptations, heavy eccentric and pause work without supportive gear; completely raw. Set PRs on those lifts then re-introduce belt/sleeves/wraps and peak with primarily concentric training. End of the day, if you ever start to plateau, just start brutalizing yourself with intensity and volume. As long as you're eating and sleeping, you'll grow like a weed.

[@Kboges]

Yeah that's one way to do it for sure, but most of that stuff just never really worked for me. I spun my wheels in the gym for literally like a whole year trying to take my deadlift from 465 to 500 with sets to failure, heavy good mornings, and Pendlay rows. Dude it was wild but it was like the harder I pushed, the more I got hurt and the more my performance slipped. I dialed it way back, trained lighter, stayed further from failure, and ended up setting some easy PR's on my barbell lifts; literally the opposite of what a lot of people were telling me to do. Everyone is going to respond to training a bit differently. I've had some clients that can just handle TONS of volume to failure, and they are bulletproof, and others get wrecked from a single set. People vary quite a bit, so when you have a method that works for you, stick to it for as long as it works! I love hearing about the styles of training people develop so much appreciated for sharing!

[@IAmBasharALhajj]

Hey Coach Boges thank you for your educational videos they really help a lot! Doing the fool proof template now. I have genetics that makes my quads very big with less training than the ret of my body How should I tackle this challenge while still doing my daily squats? Thank you in advance

[@yakovsyskov191]

hey Kyle, very useful video as always. I was wondering whether you have any experience with dand (aka hindu pushups), and if so, whether you'd consider making a video about them in the future? Keep up the excellent work!

[@Kboges]

Hey Yakov! Yes they used to be one of my favorite pressing exercises. I'm still a fan and want to include them more in my training. I stopped due to a shoulder injury I sustained bench pressing years ago; dands always aggravated it specifically, but I would love to get back into them and make some content regarding their benefits.

[@vikingthedude]

15 beautiful reps on that pull up 🫡

[@Kboges]

Thank you! It was a rough set. Had a fever for 3 days last weekend, and the strength isn't quite back yet, but this one felt pretty good.

[@jason13jason93]

This may be a "silly" question, BUT what do you use for your physical log? As I type this, I realize it's probably personal preference, but I am curious after you said 10 years. Has it been the same, like a stack of Composition notebooks, or note files on your phone (that can get kinda funny after 6+ years of upgrades, Samsung Note files), or a mix. Not like it will make a huge difference in what I choose, but I am curious, and you may have a suggestion or something I didn't consider. Apps have a tendency to not have a "long life" but a Word file on my PC could for the long term, a Google Doc too, now that I think of it. But I am inclined to think paper&pencil is the best route.

[@Kboges]

I used to keep them on my computer, but about 5 or 6 years ago, I switched to spiral bound notebook. I like this approach WAY better.

[@Dave3602mw]

Thanks for the video. What is the watch you are using in this video?

[@Kboges]

I wear a coros Apex. I like it a lot. The battery life is incredible.

[@KaranSingh-xx5lj]

About a month ago, I got tested for hernia and it said positive. A couple days back I got tested again and it turns out that I don't have an inguinal hernia but still there's a bulge and I might be in risk for it. I was suggested abdomen exercises for strengthening lower abdomen. Can you recommend some safe exercises for it?

[@zackbenach1576]

"the purpose of a notebook is not to chase numbers, but to have proof of what works and what does not"

[@zackbenach1576]

My training log is what got me to a 50kg dip and a 30kg pull up, I was not using it to beat my last dip numbers, but to have real-life proof of what's MAKING my numbers go up or down. Once that's done, you will not have a training log that shows numbers, but a personal blueprint that works precisely for you.

[@Kboges]

Exactly!

[@AnalogFitness]

No log/journal keeping it all in my head (not a good plan for a 56 year old). I did find a log from the early 90s, while entertaining, it offers nothing for the present.

[@zeusmaster628]

Hey kyle, great video! I have one question, in your training what is the method you use to know when to stop each set of an exercise? Like do you train by feeling? By that i mean do you do each set of an exercise until you feel like you are close to failure? Or do you use this method you once suggested in your Mighty Network Community, which is where, one week, you test your max reps of every exercise you'll train with, and then you do each set 2-3 reps away from that max in your training weeks? I tried both, and i think both have their pros and cons. What i like in the 1st method is that it allows me to focus solely on my form and keep on repping and always get amazing pumps, because i do not have a fixed rep target for each set, so it allows me to listen to my body. But this method makes my reps decrease for each set, so my sets usually never have the same reps. For the 2nd, i like that it allows you to spread the pump over the 3 sets, because you don't get much pumped from the 1st set and your reps always stay the same for each set. But with the 2nd method i can't make my focus being only my form because i have to hit a specific number of reps and i usually don't get so much of a pump like in the other, and it makes me think it's not as effective for building muscle, because i am following a specific number of reps instead of listening to my body, focusing only on form and repping until i feel like i am 1-2 reps shy of failure. Which one you think it's better? Which one do you recommend and you use yourself?

[@sanghaviraj01]

Can some one post a excel template that's helps keep training log daily

[@frojojo5717]

Thanks for the videos. I started callisthenics beginning of the year, having never worked out before. It’s going great and I’ve seen incredible improvements. Most people seem to be able to do about twice as many push ups as pull ups. My push ups are lagging behind. I can do about 3/4 as many pull ups as push ups. Should I be doing anything special? I’m 53.

[@Kboges]

Great to hear about your success! As for the ratio...it really depends on the individual. My pulling is always very strong relative to my pushing, but that's just how I'm built. There is going to variation from individual to individual, but you can always add in different variation to see if you can stimulate more rapid gains.

[@frojojo5717]

Thanks

[@miladb309]

Hi! Your vids are always really helpful. The first one I watched was about double your max pull ups, since then I'm obsessed with perfecting that movement. Just out of curiosity, do you keep your 10 year notes on a computer or on paper? Thank you :)

[@Kboges]

Thanks, Milad! I keep them in spiral bound notebooks. I like pen and paper.

[@miladb309]

@@Kboges Thank you!

[@LC-nu6zz]

upload more content Mr. Boges

[@Kboges]

Noted, LC! Thanks!

[@georgegworek4792]

Hi Kevin, how tall are you? I am 6'3 (23) and have been on a calisthenics journey this winter. I have lifted weights for about 5 years more or less consistently. However, I have been very consistent these past 6 months with my calisthenics training. I have improved my one set rep max for pull ups from 5 to 11. However, I am plateauing. I sleep well and eat proper protein. Should I change my routine?

[@braincipher6211]

Hey kyle my left shoulder little bit higher than the right one..Could you tell me how to fix this ?

[@Kboges]

It’s hard to say why. Asymmetry is a symptom with multiple potential causes. I would get assessed by a good sports physiotherapist

[@Kaniala-l7s]

can you demonstrate some of your favourite body weight lower back exercises or show us how you train yours, please?

[@Kboges]

I will include in the future! it is on the list! Thank you for the suggestion.

[@RussGetsIt]

The only thing I find it hard to wrap my head around is how a daily routine with lots of variations throughout the week is tracked. Would you meticulously keep track of each variation individually or does it all just get lumped together because the exact numbers aren't super important? If my current max pull-ups are 9 but I do a chin-up variation that nets me 12, it seems like it could get confusing looking back at the numbers later unless they're all tracked separately, which seems like it could turn into a lot of bookkeeping.

[@Kboges]

Yeah so I pick only a few variations at a time, establish a max with them, then control my proximity to failure with each variation systematically.

[@RussGetsIt]

@@Kboges Thanks Kyle! I guess if I reign in the number of variations going at once then keeping variation-specific records shouldn't be too bad. Mostly hoping to keep the admin work down so that I'll consistently do it...

[@alasassi5889]

I have a question about how to achieve a lean and toned physique with some muscle definition without getting too bulky or large? I wanna stay lean and my body is getting bigger whenever I do exercises.

[@Kboges]

It comes down to calories. You can't really get bulky if you are in a deficit and losing body weight. Controlling nutrition will be the most important component there.

[@jacobolson345]

You’ve probably answered this a million times but what’s your height and weight? I really enjoy your videos and always look forward to them. Thanks!

[@Kboges]

Thanks, Jacob! I'm a little over 6'1" and a bit under 180 right now.

[@Dean_Winchester247]

What's your take on doing one set up to failure every hour or two instead of doing a whole routine (3-4 sets) within 30-40 mins?

[@Kboges]

It can definitely work and I have done it, but you still have to be mindful of total volume. Sets to failure can still accumulate throughout the day.

[@akaosok2063]

What do you think about training only one set to failure?

[@Kboges]

I can definitely work, and there are legitimate reasons to do so. However, I think in most cases, leaving a rep or 2 in the tank, and then performing an additional set is going to be a better route for most people, most of the time.

[@LeOonBoon]

What are your thoughts on "training harder than last time"? Increasing workout intensity everyday. I hear alot of people on youtube say this

[@Kboges]

I personally don't like to approach training like that. I know that mentality works for some people, but for me, I like to approach training differently.

[@LeOonBoon]

@@Kboges Thanks so much for the answer. Love your videos.

[@GanchoGod]

The cake metaphor is great but god damn am I making an actual cake with these squats 🍑😍

[@Kboges]

Lol 😂 dude this had me laughing hard !!🙏

[@sergiojaenlara2091]

Hi big K. Have you tried programs like armstrong, recon ron or the fighter pull up program?

[@Kboges]

I have not, but I've had a ton of clients that have run Armstrong. I personally do not know anyone who has run RR, but I have looked stover and it is a solid program.