Build A Bigger Back In 12 Weeks

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Many people struggle with muscle development in their backs, despite hundreds of reps of pull ups per week. The problem is RARELY insufficient volume, but more often poor form. Using momentum, partial ROM, poor muscle activation etc. limit the ability of a repetition to positively impact you. Try a different approach. Focus on paused reps, and improving your technique. This training cycle builds muscle by building your movement quality. It is a "reset" on the movement, and the focus is on building movement quality as a means of increasing the potential of your reps to drive muscle gains.
Visit the website for "Paused Rep Mastery", the free program associated with this training video, for more details.

[@deanfillery8652]

Kyle has always got other people's back.

[@dragon_warrior_]

😂

[@reuben.krugerz]

Broo😂

[@Kboges]

Hahah! I love this comment!

[@deanfillery8652]

@@Kboges 😁Glad you enjoyed it Kyle. Keep up the good work

[@Kboges]

@@deanfillery8652 Thanks, Dean!

[@rudantu]

'stop testing, start building' was the phrase that changed everything for me. Mentally I was also no longer upset at myself, since I was not testing my performance. Its all part of building.

[@Kboges]

Exactly! Too many people turn every training session into a all-or-nothing test. It's a recipe for burnout.

[@joojotin]

@@Kboges so are u basically saying to train with more RIR since 0RIR would be "testing" performance

[@Kboges]

@@joojotin Yeah. Exactly.

[@joojotin]

@@Kboges I guess people do that because it results in faster progress as novice and its so easy. Same thing for me. Not everyone knows how to program % or with RIR because nobody teaches that. Im currently at school to be coach and pt but the programming was one of the most poor programming principles I have seen.

[@iJuanGutierrez]

@@Kboges so what your basically saying is train harder than last time but just a bit more not too much ?

[@carlbruhn1772]

You have the unique ability to state an incredible amount of quality information into a short duration. Well done and I am thankful for you sir!!

[@Kboges]

Thank you very much! That's a super kind compliment!

[@albussd]

Yes, I second this. This is quote an uncommon quality.

[@souravdas2066]

A year ago i could do barely a pullup with trash form, and yesterday i did 10 controlled reps with proper form. Sticking with only calisthenics, i have to routinely remind myself that it's going to take a really long time with proper effort and execution to reach my max potential. Keep up the grind kings, we'll all make it one day.

[@dragon_warrior_]

Bhai me 0 to 5 gaya tha fir wapis continously karna chhod diya and now stuck at 2 :/ I need to be more consistent

[@Kboges]

WELL DONE!!!! Keep at it!

[@souravdas2066]

@@dragon_warrior_ Paused reps karo bro, back engage hogi, maza aane lagega aur progress bhi dikhegi

[@gypsism]

Same here! And with ladders I reach 50 reps in total after 9 months of calisthenics its like playing chess in slow motion.

[@goodyeoman4534]

I started off being able to do six half-decent pull ups. I'm not up to about fifteen clean controlled ones. Took me about two years.

[@thundergun8179]

Super helpful and informative, I'm constantly getting either injured or burnout from working out and I never realised it was because of my constant aim of maxing out on each set, thank you!

[@Kboges]

Happy this content found you, Thunder Gun! Try this training cycle and let me know how it goes.

[@oneanamoly]

I love coming back to your videos. They help keep me grounded! Simple and to the point!

[@Kboges]

I appreciate the views. Thanks for the support!

[@RYAN071180]

This is gold man . Been following your principles for a month now and ive seen more gains than years of just getting by. 🔥

[@Kboges]

Dude! Thank you for sharing! So happy this resonated with you. Keep it up and keep me posted.

[@apollon4317]

The quality of information on your channel is second to none. It's all so intuitive yet not spoken of on generic flashy KZbin fitness channels. Kyle you are truly diamond in the rough and I hope to continue to benefit from your wealth of knowledge for the foreseeable future.

[@Kboges]

Apollon! Thank you for this- that is super kind. Much appreciated, my friend!

[@kvbo2564]

Great tips, Kyle. Definitely will incorporate this. Thanks!

[@Kboges]

My pleasure!

[@plasticshrubs5293]

I’ve been backing off my reps and cleaning up my form quite a bit after listening to your previous video on plateaus. I’m going to give this a whirl, too. You’re the best - seriously thanks for all the tips.

[@Kboges]

Thank PS! Give this program a shot and let me know how you like it. It's one of my favorites.

[@karnnb9111]

Massively appreciate these videos man, I’m a 28yo 6’6 skinny guy who has struggled with building muscle but your simplified model has given me the headspace to really focus on my fitness overall. I have been following the daily push pull squat routine which is helping me focus on the process rather than the result and I’m it finding really rewarding! Just joined the course and looking forward to learning more!

[@Kboges]

So happy to hear this! Glad the content resonates with you and you are finding it useful. Feel free to reach out any time you have questions.

[@karnnb9111]

@@Kboges thanks so much, I will do!

[@tescopiwo]

I am also a skinny 6´5 guy with skinny form and a bit 2 much of body fat, what advices do you have for me ?

[@marcusuni1969]

Paused reps are so underated. I've been experimenting with staying a bit further away from failure with the higher frequency training but it's so tempting to push to failure haha

[@Kboges]

Agreed Marcus!

[@MirkoSelf]

Very informative video. Thanks for sharing your calisthenic knowledge with us. Really appreciate it🤙

[@Kboges]

It's my pleasure!

[@jackywacky4361]

Great workout. Definitely gonna try these exercises! In my opinion they can lead to great results when combined with structured meal plan. Last week I took a plan from a Next Level Diet. I'm already noticing solid results. The best thing is I don't have to go to the gym and I can eat food I like. 😘😘

[@Kboges]

So good to hear, Jacky! Thanks so much for the feedback! 🙏

[@geoffball9547]

Another great video! Thanks for the information on Peak vs Base Training. My own experience validates your point in regards to plateauing. I actually look forward to a plateau so I know for sure it's time to mix it up.

[@Kboges]

Spot on! Yeah, I love the plague as well!

[@masoiaXL]

man, I wish so badly I came across this golden information earlier. Been training for 3+ years in this 'peak' mentality of having to go all out. I kind of burned out on it but kept pushing because I thought thats what I had to do to make those gains. With your video it finally clicked - I can't wait to slowly start building on my foundation again and not seeking to go all out/ peeking every workout!

[@Kboges]

Happy it found you, Masoia!

[@FacePullTiToX]

Very valuable advice. Building a base is a message that doesn't sell as well as the typical 'no pain,no gain' BS, but you manage to get it through. Congrats. I appreciate these informative short-duration videos. Stay fit. Stay strong. Greetings from Spain 💪

[@Kboges]

Thank you!

[@hiotis75]

These videos are mind blowing....I did exactly what you warned about when I started doing these workouts because I was excited about the increasing rep counts (I was so weak before I started your routines) and then I totally hit a wall and was thinking I'm getting too old. Will now restart my training using base training and grow my rep counts without peaking.

[@Kboges]

So happy you saw this!

[@omni1562]

Ty Kyle! Educational! You clearly have the knowledge to Back this up! :P

[@Kboges]

Thank You!

[@halfcrimpsevdas3423]

Honestly I went from 22kg x 10 reps to 28kg x 10 reps in 4 weeks with your simple pull up progression program. Thank you so much for this eye opening info.

[@Kboges]

So happy to hear this! Glad you enjoyed. If you try this program, let me know how you like it.

[@arymniak1]

Top notch information for longevity training.

[@Kboges]

Thank you, IronSolid! That's exactly the goal!

[@ronanobrien836]

Not more reps, better reps! This theme runs through loads of your vídeos, it has helped me a lot, gracias hombre!

[@qsusio]

you upload this right when I finished your free pull up program which worked wonders!!

[@Kboges]

So happy to hear this! The new one, "paused rep mastery" is a great place to continue your training.

[@monocyte2210]

man such great advice

[@Kboges]

Glad it resonated, Gorgy!

[@MrPianoMatt12]

thanks for this video!!!! The first part described me lol, all I do is peaking programs. Going to give this a try this summer

[@Kboges]

Glad this connected with you! Let me know how it goes.

[@omartech110]

Thanks coach💪🏾💯

[@Kboges]

My pleasure, Omar!

[@realdragonking7779]

nice video thanks man!

[@Kboges]

My pleasure! Thanks for watching!🙏

[@MikeC-pd2vq]

Well said Sir!!!

[@Kboges]

Thank you, Mike!

[@MrSam92007]

Thank you for your videos. I started my journey with only 3 exercises today. You had a huge impact on me :)

[@Kboges]

Wow! Thank you for this! I appreciate this so much. Keep at it, my friend!

[@HimeshAnand]

You are easily one of the best and most informative fitness channel man! Also your physique is natty fitness goals unlike the fake ass influencers on Instagram!.

[@Kboges]

Himesh, this mean a ton! Thank you so much 🙏

[@EldenEngineer]

This is amazing advice that I needed to hear today. Getting back into calisthenics and my first instinct is to try to peak way too often. Thanks for reminding me to focus on my work capacity and technique always!

[@radercalisthenics]

Truly excellent. I'm starting tomorrow. And let me ask, sir, where do you come up with the metaphors? That sword sharpening metaphor is just spot on. This is a message that really needs to resonate with anyone who trains calisthenics - that improvements in technique far outweigh increases in rep and set counts in value.

[@Kboges]

Thank you, Steve! I totally agree. At this point I'm focusing on form improvement exclusively. I really think it is the avenue that offer the potential for the greatest improvement for most people. Let me know how you enjoy this. I've got some other ideas we can play with next time we chat. Thank you for the support, brother!

[@philipprupp5558]

Thanks again!

[@Kboges]

My Pleasure!

[@chenchi6623]

wow thats a great concept and I feel like I'm guilty of always going for the peak

[@Kboges]

A lot of us are. I did this for years!

[@hazootrades]

Great video. Like just WOW.

[@Kboges]

Thanks Hazoo!

[@gonzalodarriba838]

Love your videos!!! Could you sometime in the future post programs for pushovements? Thank you very much! Saludos desde España

[@Kboges]

Thank you! Yeah but all my pull up programs can be performed with push movements of your choice!

[@voco900]

Amazing videos! Thank you kyle! Can you make a video about BMR and TDEE? ;)

[@Kboges]

Ah yeah... this is a can of worms but I was just thinking about this concept for a video this morning! If I can get the idea boiled down into a short video, I think it would be a good one.

[@NinjaChoke]

"Train like your life depends on it" i remember watching your video and you saying that. This is the mentality i train with.

[@Kboges]

Exactly!

[@Kilo_of_Milk]

great training logic

[@Kboges]

Thank you!

[@googleisfascist9278]

Welcome back brother

[@Kboges]

Thank you, brother!

[@pjfclee]

Honestly love your videos. Changed the whole way I work out and look into fitness in general! Thank you! Quick questions. What are your thoughts on neutral grip pulls ups?

[@Kboges]

Thank you for this, Lee! I'm a big fan of Neutral grip. I love all pull ups, but NG are fantastic and for many people, they are the variation that feels the most natural.

[@MatschinHandstand]

thank you for this nice infos

[@Kboges]

It's my pleasure!

[@Meimichl]

Finally a new one 💪🏻💪🏻💪🏻💪🏻

[@Kboges]

I hope you enjoy it!

[@a.l.alexander3668]

I don’t often tell men other than my adult children that I love them, but I love you. I guess I could’ve just said I love what you do and what I’m learning from you. Peace Al

[@Kboges]

Hahaha thank you, dude! I appreciate that 🙏

[@Amo_1997]

I took your advice on form mastery in January and I can now perform 5x8 of chins up with good form with 3-5 mins rest between each set. I tested my max and it's 11 reps and so it's gone up. Due to fasting for Ramadan, I am reining it in abit and only doing 3 hard sets but even in a dehydrated state I can still do 3x8. I aware that there are a few variations of the basic pull up and would love to hear your advice. I generally do the chin over the bar chin up from a dead hang with an arched back (shoulders protracted forward). I think this is the kind of chin up that mirrors a weighted chin up and this kind of form allows you to get more volume for strength and hypertrophy. Then you have the chest to bar pull where you are in an active hang and pull up with scaps retracted and aim for chest to bar-> nipple to bar -> belly button to bar. I think this is more geared towards training for explosive power and is done with low reps and high sets as your form will diminish rapidly with this technique. I think this better translate to achieving the muscle up. Is my thinking correct and is there anything inherently wrong with either? I hear different opinions in the fitness community about both and it can cause a lot of confusion, I have given you my take but maybe you could do a video on this matter. I have incorporated both in my routine. I do 3x3 of retracted pull ups with the aim of getting my Chest touching the bar rather than creating a routine specifically for the MU as it just saves so much more time. Please correct me if you think I am wrong, I am always willing to learn :)

[@Kboges]

I think this is a really good take on the different forms of pull ups! These days I do almost all my sets with the chest up/chest to bar type pull up, just because I feel these strong in the mid traps and the lats- it just seems like a very economical movement for me and it has results in some good muscle gains in my upper back. I think you approach is pretty solid, though. Just try to get stronger at all of them, while keeping your form clean and your general pulling strength will be very strong.

[@SB-em3pt]

i followed your pullups mastery program i started with barely 3 good form pullups now after 1.5 month i reached 10 last week and the better thing is my back shape changed completely . Thank you and i look forward to master my form and doing paused pullups.

[@Kboges]

Thank you for sharing this! So happy you enjoyed the process. Let me know how you like paused rep mastery!

[@paulmarino8910]

I would appreciate more beginner content for people who can´t do a pull up and or a push up. Thank you very much!

[@Kboges]

NOTED! I'll start working on something. Thank you for the feedback!

[@BlacKHellCaT78]

Been following your videos for a while and recommending them to all my friends. You explain things clear, concise and educated. I usually don't comment on videos but as an on and off beginner my biggest issue has been in knowing how to start and how to progress with rep/set counts. If you don't mind me asking for some advice. I'm a skinny guy, on and off my push up journey I have managed between 8 and 15 clean, controlled push ups. (currently at 10) My questions, which would you recommend for a beginner looking to progress, the Pause Rep Mastery, the Pull Up Mastery (adapted for push ups in this case) or a high volume program (100 push ups per day spread throughout the day, so 10 every 30m for example. Keeping focus on form and rest). As a skinny and weak guy my goal is to both gain strength and some size over the long term. And while picking any of the programs would yield results over the long-term, the sense of progression is goals of each workout day are different and it's hard to judge for me as a beginner which would be best. Thanks in advance :) edit: I'm 24

[@Kboges]

This is a great question, and you can go about this a number of ways. GTG is great for building movement competence and work capacity, but at a certain point, it won't be ideal for gaining size because the sets will likely be too far from failure to be maximally stimulative. Instead, focus on getting in 10-20 sets 1-3 reps below your max. Every few week take 3-4 EASY training days (maybe 1 set at 50% max reps) then retest your max and repeat the process. Do this and cycle in harder variations as they become available. Eat enough to grow. Rest. And like a tree, just let sit back and let yourself grow slowly.

[@Bow-to-the-absurd]

Thanks to you and paul revellia, i wore a fitted shirt, trousers and shoes today, i looked and felt great for the first time in 20 years.

[@Kboges]

So good to hear! Keep at it!

[@MR-yp7mu]

Simple but brilliant! I guess the same method can be applied to other movements.

[@Kboges]

Thank you! Yes, absolutely.

[@Cedthompson]

🐐

[@Kboges]

Thank you dude!

[@kilduce4423]

We in here

[@Kboges]

Thank you!

[@niloykesslar2447]

Please write a book or some kind of notes compiling all your advices & tips. Your advices are really good.

[@Kboges]

Thanks! It's definitely on the list of things to do. I've got a lot I want to do, but I just never seem to have enough time for it all. Long term though, a book is a high priority.

[@bigmad3825]

K boges!

[@Kboges]

Big Mad!!

[@truenahr]

“It is important to draw wisdom from many different places. If we take it only from one place, it becomes rigid and stale”. In my opinion, your training philosophy is the most balanced one I’ve come across that incorporates strength, aesthetics, functionality/longevity, accessibility and overall health. Thank you for your videos.

[@Kboges]

This means a lot, True Nahr. That's really what I'm going for. SO happy to hear this connected with you.

[@rokometer8]

Go ser strength side

[@Harleywindtherapy]

Man, I love those rings. I use a shed with a dowl bar zip tied on top of a rafter for all my pullups and chin ups... rings would be a cool addition.

[@UniversalPRR]

I love the view outside

[@Kboges]

Thanks! I got lucky with that view, for sure.

[@Tovashi]

Can you do a video on training on the rings vs bars? Pros and cons of each

[@Kboges]

Great topic! It's on the list!

[@maxono1465]

A couple of years ago when i first started fitness i think i had the "peaking" mindset, i chose a training plan that was pretty difficult and i pushed myself really hard. I was really sore and low energy for a couple of days after each training, so i stopped. I think not pushing too much will help me with staying more consistent now.

[@truesight0]

Great video, very informative. Also, what is the name of the font you are using during 0:18 - 0:37 times of the video. Thank you so much! Like and subscribe earned :)

[@Imoverthinking]

hey kboges! I’ve been watching your videos for awhile now, thank you for helping me build some muscle and strength with your information. I have a question, you said body weight squats and lunges work your whole legs and your calves. If I do them will I get bigger calves or do they just work the calves a little bit? Do you do any accessory work for your calves? If so what are your favourite calf exercises?

[@Kboges]

Hey! So happy you are enjoying the content and it has helped you out! Yeah squats will hit the calves, but not particularly hard, unless you are doing deep knee bends (hindu squats). Those will get the calves a good pump with high reps. Squats also do no train the hamstrings to a significant degree. But whether or not you need additional calf work depends on your genetics. I've got a skinny bone structure and skinny ankles/legs, so calf raises are a must for me. I also do a lot of jumping rope, running, biking, and hiking which has helped my calves a ton. My favorite would probably be barefoot running in sand or hill sprints, but good old single leg calf raises on a slant board are really effective and equivalent to the "curl" for your calves.

[@Jroja-md6gr]

Any books do you recommend reading for all the knowledge you have accumulated these past years about training? Thanks!

[@jonathanc.9247]

Would you recommend applying this same method to push-ups? Awesome content man, subscribed!

[@Kboges]

Absolutely! Thank you for the support!

[@dannybakes]

Love the content man! Not sure if it's been asked already, but the programming for the pull up mastery - the paused reps and not hitting max reps - can that be applied to the general push-pull-legs strategy? Any particular reason why you're focusing on just the pull-ups for this?

[@j10001]

I’d expect him to say it applies to everything - squats, push-ups, etc - based on his other videos

[@Kboges]

Hey Danny, yeah it can be used for push and legs too. I just write every template for pull ups because pull ups are the most economical exercise and one that many people struggle with. But yeah, you can apply these templates to anything.

[@fuegosthekid3200]

Mr Boges is one of the rarest people on earth, specifically in the fitness industry, authentic, straight to the point, and has great advice other influencers don’t bring to the spot light

[@Kboges]

Thank you so much! That is exceptionally kind. Much appreciated 🙏

[@fuegosthekid3200]

@@Kboges of course, I love the videos and info you provide with a nice consistent upload

[@ozanc.gokoglu4155]

Your videos reflect your training philosophy, simple, effective and straight to the point. I really have learnt a lot from your videos. I have switched to an upper lower split, and I use bodyweight only for my upper body. I am not strong enough to get a lot of meaningful volume from pull -ups yet and have been using your pull up mastery program for rows! Once I master it and get stronger, I will switch to pull ups and run your pull-up mastery program from scratch. Wish I could afford the Concepts course, for now, not possible, pretty broke :P but in the future maybe I will be able to. Keep up the great work!

[@Kboges]

You are going it right!!! I love the idea of PUM for rows- very very clever. Take your time, and keep me posted. Feel free to reach out any time!

[@chodadacha1406]

Good one Kyle! Can both pull-ups and push-ups be done like this for a period of time, or you prefer just to stick with pull-ups?

[@Kboges]

You can definitely run this simultaneously with push movements. Same rules apply.

[@samuelbeck7962]

The background is consistently peaceful. Nice sunshine, light wind, tropical forest. What area are u from bro? Very conducive to good health 💯

[@Kboges]

Thank you! Yeah I'm so lucky to have found this spot. I'm in San Diego.

[@samuelbeck7962]

Right on 👍 Im in La but it’s not as consistent

[@conormcc_9656]

Iv just started applying this to my dips and chin ups recently and was wondering would applying some weight to those movements say once maybe twice at most a week help to since both methods help with increasing strength? Cheers as always for the best fitness content on this platform K!

[@Kboges]

Certainly! Not a bad approach at all.

[@silasmacharia888]

Hey Kyle thanks for the info, got a scapular injury from stupidly not listening to you and going to do weighted ice cream makers the pain goes through the outer part of my bicep to my forearm and I can't train anymore as going through the pain barrier now is to painful. Would you have a rehab work out to help me rehabilitate my scap and get me back to training.

[@MutenRoscher]

this is pretty much what happened to me recently. i just hit a "plataeu" so to speak and wasnt making any real progress anymore, i even got the feeling i got "weaker" cuz i somehow couldnt really do my workout as good as i done it before. so i just took a break, i did JUST 2(!) high rep calisthenics workouts from the iron wolf, took a break again and BAM im at a point where i could theoretically increase numbers on my workout but instead i added 2 other exercises and try to make every rep count. lets see how that goes!

[@Kboges]

Exactly. Iron Wolf's training is BASE training at its finest.

[@SashinYooshin]

Hi Kyle, thanks so much for responding to my comment in one of your other videos. Another question based on your advice in this video: I am quite familiar with the concept of submaximal, high frequency training being beneficial for strength building, but have understood that to elicit a hypertrophic response, you really need to push each set close to failure (within 1-2 RIR). The much deserved focus on the quality of each rep through pausing notwithstanding, am I misunderstanding you by thinking that you are proposing that we perhaps don't even need to push each set to that extent, effort-wise?

[@Kboges]

This is a great question. I think 1-3 reps shy of failure will deliver a full growth response, similar to failure, but with less fatigue. The threshold to trigger growth is not a binary division; sets further from failure will also stimulate hypertrophy, but it is context dependent. We have research showing robust gains with 5+ reps from failure when multiple sets are used. Ultimately though, you can use a variety of proximities to failure to ensure robust growth while managing fatigue.

[@mace4978]

Great video, as always. I do have one question though. I've been training everyday of the week with one pull/push/leg exercise. And I was wondering if you could apply this template to push and leg movements too.

[@Kboges]

Yes. The same rules apply, so just really work on perfecting your form.

[@mace4978]

@@Kboges Understood thanks a lot !

[@CertifiedHustler68]

I wanted to let you know that i have been doing your daily calisthenics routine for about 2 months, and it's working great for me. It's honestly fun doing push ups/pull ups/squats every day and it feels great training this way. Sending your muscles a signal to grow every day is super effective, compared to a regular split where you take whole days off for rest. I think daily training has improved my hormone profile, as I sleep much better and am more frequently in a good mood. All these lovely side effects, when all i wanted to do was build some muscle. Which i am. My gains, in just this short time are undeniable. Today, a random lady at the grocery store told me that i look strong. feels good, bro . Thanks for showing me the way

[@Kboges]

So great to hear! Thank you for sharing! My experience is the same as yours. Better sleep, better gains, better psychology around training, etc. Nice work and keep it up! Keep me posted on how things go for you!

[@antiresistance]

How did u set number of rels and sets

[@CertifiedHustler68]

@@antiresistance Please watch K boges's video titled: "My foolproof calisthenics template" I started off very easy, doing 3 sets of pushups, pullups, and squats with deep, slow reps. The goal is to increase daily volume with perfect form. The challenging part is finding a daily volume you can perform every day, without ever skipping a workout. I gradually tacked on reps over time, as well as a 4th set for each movement. Now, 3 months in, i have a really good idea of what i can handle daily, I do the same workout every day, and its been a couple weeks since i have increased any of my rep counts (which is fine) because we should be more interested in perfecting the movements. When it's time to increase the reps, my body will tell me. Right now though, my volume is a perfect challenge, and i would probably get too sore the next day, or burn out if i tried to force more reps. If you bite off more than you can chew, dont be afraid to back off on the reps. Especially in the beginning when your body is getting conditioned for daily training

[@antiresistance]

@@CertifiedHustler68 bro thanks for your reply i appreciate you taking the time to write this in good detail! Best of luck with your training ill definitely check the video out

[@antiresistance]

@@CertifiedHustler68 question: do u switch the types of pull ups and push ups you do as not to get too bored of it or even possibly get injured

[@pavsingh898]

Mate absolutely love the content but the reverb in your space really brings the quality of the audio down - especially since your videos are primarily voiceover focused. Put a few sound absorbing materials towards where you talk and you’ll hear the quality of your audio go up orders of magnitude as the sound won’t be reflecting from the wall in front of you and bouncing all over the place.

[@Kboges]

Working on this. Thank you so much for the suggestion.

[@Plug042]

NICE INFOO

[@Kboges]

Thanks, Plug!

[@HARSH_JAJWARE]

Make video on push pull series on rings

[@Kboges]

Good idea!

[@domnewman8278]

Great content as always. I plan on transitioning from strength-focused calisthenics to endurance based routines. What do you think of a high volume (ex: 200-500 push-ups on push day) PPL program using calisthenics only? Also, what are your thoughts on workout challenges such as “200 push-ups and 100 pull-ups a day?”

[@Kboges]

Hey Dom! I tend to look at this stuff in terms of economy and tradeoff. 200-500 push ups per day on push day has worked for a lot of people, but diminishing returns is a well established phenomenon in training- the question is, could you get as good of gains, or even better gains, with less volume per session? I think for most people, the answer is yes. For these challenges, I think they can be great for getting people into a consistent routine. I prefer to look at volume as "sets" instead of rep, because it actually equates better in terms of muscle growth.

[@domnewman8278]

@@Kboges Thank you for the informational response. Always great to hear from one of the best out there

[@fx5298]

Hi! I built a routine based on the tips I've collected from your videos and I have a question: should I vary the pulling movement every time I train? E.g. mon: Pull up, wed: Chin-up, sat: Wide Pull Up, Next mon: Narrow Pull-up... or is it better to stick to a specific movement? I believe that variation would work great because I'm focusing on the quality of my reps. Also in one of your QAs I believe you said that every pulling motion would be considered as a pull-up when building a routine or something like that.

[@Kboges]

It really depends on where you are at. When you are starting out, less variety is usually the way to go. You need just a lot of practice with minimal variation in the motor pattern. As you get more advanced, more variety is usually the way to go, but there can be times when, even for advanced calisthenics practitioners, that doing a block of specialization can be really useful. At this point, you can have like 3 or 4 variations that you continuously cycle through. There are a lot of ways to do this, and it really just depends on your preferences and where you are at.

[@fx5298]

@@Kboges thank you for your advice! I've decided to master the standard version of the fundamental movements (push-up, pull-up and squat) instead of including other variations because I believe that this helps me focus on mastering them and makes training simpler

[@gabrielmartins-qd8wx]

your content are realy good! how tall is your pull up bar?

[@Kboges]

Thanks! It's probably like 9 feet.

[@GoldenEraZen]

💪🙏

[@capefry8323]

Random but relevant question, how do you train rear belts with calistethics, I have been doing face pulls on the gym for them, but are pull ups enough? I love your content you have no idea how much it helps me, thanks!

[@lalchungnungaralte9104]

It's like you read my mind

[@Kboges]

I don't isolate this muscle group at all. Pull ups, chin ups, and rows will do a solid job, just make sure your form is top notch. Paused reps are POWER for this muscle group. I honestly think my rear delts are the most developed head of the three from all the paused rep pull ups.

[@lalchungnungaralte9104]

@@Kboges Thank you so much man. I was afraid it wasn't being activated enough

[@michaelrichard1678]

Yessir

[@Kboges]

💪

[@paulbrodie331]

my first week will be -3 pullups per set. haha. gotta start somewhere. thank you for the information

[@ramiseez1]

Hi Kyle, I was wondering do we use the same variation of pull ups or do we switch it up with some chin ups etc..

[@dytch2220]

I enjoy your content but I'm too overweight to do pretty much any of them. Wish you would suggest regressed workouts that I could do now as I'm working on weight loss.

[@Kboges]

Noted! Working on that. I'll tray to get something out soon!

[@2009worstyearever]

I am about to start the last week of this program (and it feels really good. I realized that on later days, my technique usually gets slightly better because I cant just rely on the bigger muscle movements) . I had two quick questions: what should I do after week 12? Do a max test to see if my max has increased and then re-start the program with a higher per-set rep count? The other question I had was about variation. I noticed that past week, all variations except the trusty pull up started to give me mild outer elbow discomfort (so I stopped and stuck to pull ups the last week, no pain at all). Are there any other variations you could recommend?

[@Kboges]

After 12 weeks, you can take a small deload and re attempt a max if you would like, though this program is more about refining technique and using that as a means of improving muscle mass. You could always run pull up mastery if you like, or start another cycle of paused reps with different variations, even the ring row. Rings can be good for this. You can try neutral grip on the rings, close grip pull ups, and wide grip pull ups are easy on the elbows for me. Experiment, and pick the ones that you tolerate the best.

[@2009worstyearever]

@@Kboges Thanks for the reply. Yes I definitely noticed that towards the end of the program my body insisted that I improve my form - especially the unity in movement from my hands and shoulders trying to twist the bar to my back to my lower back to my legs. This didn't happen in the first couple weeks when I could get away with just using my back. This is by far my favorite pull up program

[@jauharabbas1532]

Awesome man, thanks for the knowledge. Any specific exercises that i can use in gymnastics?

[@Kboges]

Hmm. Hard to say. I'm not very knowledgeable about gymnastics, but I know pull ups are pretty common in that world.

[@cwatford748]

Kyle is a genius. I can’t express how much I appreciate what he’s done for me. I’ve been on his personalized program for 7 weeks now. Higher volume, better form, better performance, more strength, no injuries. Thank you Kyle!!

[@Kboges]

Chris! So stoked you are loving it This makes me really happy! Thank you for sharing your experience, brother!💪

[@JB-rn4rv]

Hows it going Kyle. I'm struggling to get my left side working as hard as my right (dominant) side during push ups and pull ups. I'd consider my form is pretty bang on, but there are clear differences in how my right side feels during a workout. Any advice?

[@Kboges]

Yeah this can be tough. Just more practice, mindful and controlled movement, and paused reps can all help. When you feel a deviation, pause, correct it, and continue.

[@Nico-wy6fj]

Hi, I was wondering if this can be done with dips at the same time and if you should add rows and push ups also or with pull ups and dips is enough.

[@1minutecomicswalahollywood648]

A bigger back is always my dream.

[@Kboges]

No doubt. Pull ups are a great way to grow your back. Just take your time and do them as best you can.

[@user-et4eo7dj3y]

Hi, thanks for the program! I ve got an issue with recovery. Im at week 5 now and it feels like i do not have enough time to recover, though quality of movement didnt suffer yet. Should i reduce weekly volume?

[@Kboges]

You can reduce weekly volume, take a few easy days, or take a few days off and pick it back up. All are viable options. Remember that your recovery capacity is not fixed; it varies depending on diet, sleep, stress, etc. Sometimes you will have to back off and that's totally fine. Listen to your body.

[@ATXpert]

hey man, i've been doing calisthenics for a long time, but im never able to reach my chest to bar if my shoulder are fully down and back, it feels impossible, in chin ups its way easier. it doesn't let me get a good squeeze, and therefore prevents me from potential gains

[@Kboges]

Yeah, start with paused rep rows. These can be really useful for developing scap retraction strength. You could run this program with those and see how it goes.

[@gabe3266]

Once you have built a good foundation, How do you feel about using a not-so-perfect form when you get to your max to practice getting a higher max?

[@Kboges]

Yeah its a great question! I think it's context dependent. I will go for a rep Max every once in a while just to see what I can do, and I will allow for some form break down (but nothing extreme). I think of this as almost like a mechanical drop set- it allows you to accumulate reps beyond the point at which your technique would fail. I tend to do this very occasionally, and often as a burnout finisher, but I really think that form prioritization has given me the most gains in terms of performance and aesthetics and that's where nearly ALL of my focus is. But yeah, for most people who are not aware of how much improvement they have left for their form, I don't see a point of sloppy reps. Master the movement, and feel free to play around.

[@sheltonclough1592]

Hi Kyle, the progam indicates not doing unless you can do at least 10 pause rep pull ups. How about doing pause reps with assisted pull ups?? Either bands or pull assist machine. Thanks!

[@Kboges]

Hey Shelton, you certainly could, or you could use rows. Either will work. Likely though, intermediates and advanced are going to get more out of it simply because the un-assisted pull up is going to be more stimulative, but give it a shot with another exercise and let me know.

[@liamtaylor4955]

Anyone's thoughts are welcome... Something I don't understand came up with my workout this morning. When you say do sets of "three to four reps below your max" (RIR, reps in reserve), doesn't that apply to your daily program only? I'm on a five-day split so I only do pullups every five days. If I leave 3 or 4 RIR every set, that's not much stimulation over a long recovery time. Hard to imagine getting gains from that, easy to imagine getting stuck at that intensity level indefinitely. Seems like for a long recovery interval one would want to favor the peaking method over the base training strategy... ?

[@Kboges]

Yeah great question! It depends on your overall weekly volume. For a 5 day split, weekly volume per muscle group will be limited, so you are likely going to want to take your exercises closer to failure (probably 1-3 RIR) on average.

[@joeylyons4549]

Building your potential not necessarily displaying your potential . Good theory

[@Kboges]

It's the way to go, Joey. Spend most of the time developing, less time displaying. Training vs testing.

[@zrecz7957]

Gotta change up my pull training when I get back from my back injury. Since with the way my back is now I can't use the dip belt anymore. Really sucks since weighted pullups are so simple. I could use a weight vest but with that I could hurt my back putting it on

[@Kboges]

Just get back into it slow, then maybe start with a vest. Don't rush it, though.

[@zrecz7957]

@@Kboges yeah gonna try with a light vest once I'm at the point where my back feels pretty good

[@erdi9462]

Would you recommend this over ‘plan to double your max pull ups’ program for hypertrophy? I can do 12 max chin ups at 100kg if that’s relevant.

[@Kboges]

Both will work it just depends on your current level of development. I look at this as a more advanced approach.