Day 7. High frequency training.

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Day 7 of the daily workout. Close grip pull ups, feet elevated parallette push ups, and 300 squats squats. This is a high rep, minimalist, calisthenics workout for health, fitness and muscle. Also, I discuss training frequency, its significance, how to manipulate for your training program.
Training frequency is just a matter of how you are distributing your weekly volume, and is less important than your overall training volume. If you are training pull ups with around 14 sets per week, you can train 2 sets 7 days per week, or 7 sets 2 days per week to achieve the same volume.
There are pros and cons to both low and high frequency training.
High frequency pros- easier to keep you sets high quality due to not building up too much fatigue on any one session. Frequent practice of particular movements.
High frequency cons- easy to overdo and easier to develop overuse injuries.
Low frequency pro- excellent for people who like to go "all out" each session. Low risk of overuse injury. Great for when you have multiple movements for body parts (like for bodybuilding).
Low frequency con- Infrequent "practice" with movements. Sets later in the session suffer in quality

[@jvndn]

I've watched and absorbed every video you've put out, want to thank you genuinely for sharing such a valuable prospective. This helped me approach my training differently and I'm grateful for people like you who share their knowledge.

[@Kboges]

Jemar, Thank you so much for the support. Much appreciated. Feel free to reach out any time if you have questions.

[@EliaMiliteChristi]

I want to absorb him

[@briccshitthouse]

You just explained the biggest and greatest lesson ive ever learned about training, and a lesson that took me 15 years of trial and error, and self experimentation to understand. I wish i could have dropped my ego and understood this when i was 18 again.

[@NoRockinMansLand]

What did you learn?

[@lukasWS111]

This way of training feels so free and natural. Also love to be able to train anywhere. I am currently on vacation in Bolivia and work out every day under palm trees, could definitely get used to this. Cheers man, thanks for your awesome content.

[@jtaylor6473]

Glad I found this video. Quality advice. 3 sets a day sounds simple but over a week that’s good frequency and high volume, should promote growth. 👍🏻

[@Kboges]

Exactly. It's a simple but effective approach that can easily be integrated into your life with minimal time investment. It's all about removing as many barriers as possible that stand between yourself and training.

[@kygo]

Only found your channel recently, I always thought working out every day was "over training", I've done a few weeks now following basically the same workout as you recommend and it's beeen great, making more improvements on my chins than I have in years!! Thanks for the videos!

[@Kboges]

Good to hear, Honkytonk! Keep it up and thank you for the support. Let me know if you ever have any questions.

[@livinglikeahuman7918]

Same and only one week in

[@jasonwelsh417]

I have been trying to find the right balance with this approach using calisthenics basics, plus kettlebells basics (swings, cleans, presses, front squats, snatches, carries), and sandbag basics (shouldering, bearhug/zercher carries, lifting, squatting), plus tons of conditioning using burpees, sprints, also rucking, and lots of hiking with the doggos I don't have a scientific formula or anything but I have trained every single day to some degree in 2022 and I feel great at almost 42 years old. I definitely feel much better than I did trying to do monster full body workouts 3 times a week trying to fit all the volume in and then feeling like death for days after and still needing to do my cardio and hike a lot with my dogs I owe the majority of that to this channel. Thanks for all of the amazing content

[@Kboges]

So cool to hear, Jason! I love your approach, integrating all the tools to add variety! Very cool. Stoked the content has resonated with you brother! I always look forward to your comments. Thank you for the support!🙏💪

[@jasonwelsh417]

@@Kboges In case you are interested, one of the many things I have learned using your approach (except I treat it as a push, pull, squat, hinge, carry session) is that as someone who always thought squatting with weights was necessary, I have gotten far more out of the high rep and frequency bodyweight squat variations plus hill sprints. I love the kettlebell front squat but moreso for the torso involvement and what Dan John calls "anaconda strength" , and I always ensure I am doing lots of body weight squats. They just feel amazing and the nagging MCL pain I was having in my left knee is complete gone, even though I am training every day. The simple bodyweight squat has so much value, just like the pullup and pushup. I know you have talked about this extensively but I thought maybe people might like to hear feedback from someone who previously did only weighted squats (and pistols)

[@kunahs_ohana]

I’ve only just found you and been binge watching your videos….began implementing and am loving it. I also do CrossFit so this compliments it.

[@aloneboarder]

This man is giving a totally different perspective on how to approach a workout. I’m glad I’ve found this channel.

[@UncleDanBand64]

I just found your channel. I have been going through your videos. A breath of fresh air. Well done sir👍

[@nutcase777]

im doing 1 exercise x3 sets everyday. Thats a pullup, squat, pushup triple set. I love it.

[@Kboges]

I'm glad you enjoy! It's super simple and very effective.

[@batuhan8964]

you mean in total 9 sets a day or just 1 set of push up and 1 set of the others?

[@nutcase777]

@@batuhan8964 3 sets of pushup squat pullup daily.. i should start again soon

[@nkktfirst]

@@batuhan8964 i think he's talking about pull-ups, push-ups and squats days, he only does 3 sets of pull-ups on the pull-up day, the next day, he's training 3 sets of push-ups, only, and so on

[@ErenStetic]

@@batuhan89643 sets of every exercise.

[@fastedaesthetics]

Hi have just subscribed to your channel, think we are on the same page regarding your frequency training ideas, i am 64 years old now and was always afraid of training the same muscle groups everyday, over the last few years I have found that keeping my workouts short and intense has worked wonders. keep up the good work 👍

[@Kboges]

Man, that is awesome to hear! BTW, your physique is top notch! Very impressive and inspirational. That's my goal at your age. Thanks for the support!

[@fastedaesthetics]

@@Kboges Many thanks for your comments buddy, keep up your consistency and enjoy the journey 👍

[@Kboges]

@@fastedaesthetics Much appreciated. BTW, i really enjoy your channel as well!

[@fastedaesthetics]

@@Kboges Thank you, I need to start uploading some videos soon 😊

[@Noonewillrecognizeyou]

I’m grateful for your channel and knowledge when it comes to calisthenics and aesthetics, which in my personal experience find to be more convenient and beneficial than all weight training. Although I do however still incorporate some weight training in my workout. I served in the Army and calisthenics played a huge part of my daily routine workout. I’ve always generated more success than any other workouts using weights. Your tips, advice, abundant knowledge on the matter has elevated my passion for these wonderful individual workouts and the variations you provide along with the in-depth knowledge has helped me tremendously. Thank you kindly. May whoever reads this continue your journey for fitness in order to attain an ancient Greeks physic with a bit of a modern twist on the calisthenics of today.

[@davida.rosales6025]

I liked that Pavel Tsatsouline reference: Greasing the Groove. It seems to work marvelously and to lessen soreness and propensity for injury.

[@thetruthproject9642]

Thank you for the advice - sounds like a reasonable pattern with real, significant results 🙏

[@ant7936]

What you are describing is, essentially, a pattern of daily work, common to manual labourers!

[@radercalisthenics]

Man, I'm glad I discovered your channel! Like I found a kindred spirit who's half my age! I've been thinking about and talking about the same stuff. Two questions come to mind: 1) do you need to go to or near failure to obtain muscle growth and if so, can you do that every day? 2) is increasing frequency a way to progress, all other things being equal, and if so, is increasing frequency the dimension no one talks about (because it's always volume vs. intensity)? Like, if I did 3 sets of 10 pull ups twice a week and progressed to 3 times a week of same, then every day, then that's a type of progress no one talks about. Good stuff, man. I'm also interested in considerations for the aging calisthenics practitioner. I'm 55 and find that I do a lot better with high frequency but not as high intensity. That is, if I get to or near failure, I am wiped for days....

[@Kboges]

Thanks for the kind words! I'm happy you are enjoying the content! Your questions are really good and something I think about quite a bit. I'll take a stab at them... 1) I don't know. Right now, the research looks like with light load training, proximity to failure is more important that total volume load. But many of these studies have limitations that don't reflect training in the real world. Also, some things that are readily observable make me question the need for "close to failure" training. Examples of this would include the muscular forearms of construction workers, the quads of recreation cyclists, and the results of removing a cast from a broken arm. In essence, we are ALWAYS under some load from gravity, and clearly this load is enough to stimulate SOME hypertrophy without training to failure. So clearly sub maximal efforts can stimulate growth, the question becomes how much growth, and how much sub maximal effort? And regarding failure... this is a whole other ball of yarn! Failure at rep 10 of a 10 rep max bench press is not true muscular failure, since you would still be able to perform more reps if we immediately dropped some weight off the bar. "Failure" is really only a proxy for the point at which our fatigue prevents us from producing enough force to overcome a particular external resistance. 2) I agree. Increasing frequency is absolutely a method of progressing, and not JUST because it results in an increase in volume. In my experience, it stresses your bodies ability to recover, and therefore enhances your ability to recover. Recovery capacity is a trainable quality, and anyone who has done high frequency training can attest to this. However, it's a metric that is probably impossible to quantify, so it's not really something we can measure. But this is a quality that I have specifically wanted to train, and forcing myself to work more frequently seems to have worked. For the aging practitioner, I think you are exactly on the right track. Something like greasing the groove with a handful of movements seems very productive, with occasional maxes. You could also play around with progressing by increasing your frequency and/or proximity to your maxes.

[@frankiecuscuna3499]

@@Kboges Let us know how "training recovery" goes. I've always thought my strength is my recovery b/c I never get sore. I'm interested if I can train recovery too and increase my speed of recovery. Not sure if there is any research out there on it.

[@Kboges]

@@frankiecuscuna3499 Yes. Frequency will improve your recovery by way of the repeated bout effect. If you only train a muscle once per week, you will find yourself very sore. By training more frequently, sessions become less likely to produce muscle damage and the subsequent muscular inhibition that accompanies it- allowing you to train again. Recovery is a multi-faceted occurrence, and our perception of our own recovery is also very much apart of it. Research does show that the repeated bout effect can reduce muscle damage, DOMS, and a given training volume distributed over more sessions can result in lower perceived effort since frequent sessions typically stop before a ton of fatigue accumulates. So by distributing your weekly training volume over more sessions, each session will be less damaging, less fatiguing and easier to recover from since it almost becomes a new baseline physical activity instead of a novel stimulus. As far as further increasing your recovery capacity, adding more volume, more density, aerobic fitness and general work capacity will improve this. There are lots of ways to do this intelligently as to reduce risk of injury or burnout. I hope that answers your questions. Let me know if you need any clarification.

[@albertorozco3652]

This information is 🥇🥇💪💪

[@Kboges]

Thank you, Albert. Much appreciated!

[@alvarrituseldelzetus]

Muy interesante, como todos tus videos. Tu enfoque se ajusta mucho a mi ritmo de vida y edad (40) y me mantiene motivado (por dedicar un poco de tiempo todos los días). Además me siento más descansado. Muchas gracias!

[@markay_]

Great channel man! I started doing the following workout plan: Every training session consist of 5 sets + 3 sets of isolation exercises like curls, shrugs etc. Rest between sets is just 60-80 seconds. Mo: Push Tue: Pull We: Squats Thur: Push Fri: Pull Sat: Squats Sun: rest What do you think about that approach? Greetings from Switzerland 💪🏼

[@Sensei_Gaz]

I've started following your push ups, pull ups, squats everyday template, having a minimum rep goal and increasing that volume slowly whilst rotating exercise variations. So far its working great and I'm loving the high frequency. I mainly use pyramids and ladder circuits to hit the daily rep targets. Is there any other method I can achieve that? Do you use mostly sets/reps? Thanks man.

[@db1777]

I'm trying this presently to recondition my body to working out. Currently doing 1 set circuit training with 6 different exercises getting as close to failure as possible, everyday.

[@shobarsch]

First of all thanks for all the amazing content you're putting out. I have a question: what do you think of so-called "rest days"? I seem to remember they're essential for muscle growth, but based on your results that's obviously not the case. Can you shed some light on the issue? Thank you in advance and apologies if you've answered this question already, I couldn't find it under your videos or anywhere.

[@Kboges]

Thanks for the kind feedback! I appreciate it very much. So rest days are context dependent. If you do a TON of training volume in one session, and especially if you are not conditioned for it, you will probably benefit from a recovery day. However, if you break that volume up into multiple sessions, it becomes easier to recover from. So think of training frequency as volume distribution. It's not really about taking a day off, it's about how you distribute your weekly volume. In reality, less volume done more frequently is LESS fatiguing on a per-unit basis, and this has to do with the fatigue curve that is the result of exercise. For instance, if you needed to accumulate 14 hard sets of pull ups over the week, doing them all in 1 session would be really hard and generate a tone of fatigue. It would also result in quality degradation over the sets. But you could easily wake up, do a hard set in the morning, go to work, do a hard set in the evening, do this every day, and essentially feel very little fatigue from this relative to doing all 14 sets in a single session. Essentially, if you structure you training so that you don't need a day off after, then you don't need a day off. The time required for recover is dependent on the amount of work that you performed.

[@shobarsch]

@@Kboges This was incredibly clear and helpful. Thanks a million!

[@Kboges]

@@shobarsch My pleasure!

[@Kboges]

@@shobarsch My pleasure!

[@silasmacharia888]

Please highlight what you mean by distributing the workout through out the day. I assumed that doing it at once would be the best as you get your heart working at a good rate and possibly also working up a sweat. Thanks signing out sore from Kenya.

[@Kboges]

Good question! SO if you are doing 3 hard sets per day, with the goal of building muscle, you could do those sets any time. You could do one in the morning, one at lunch, and one in the evening. Or you could do them all together in a workout. As for heart rate and sweat, push ups and pull ups will deftly elevate the heart rate, but that's not what we should be chasing when we do them. They are best for building muscle and basic strength, so we shouldn't let heart rate or sweat be the determining factor for when we should train. Cardio is much more effective for this.

[@chaddickens8704]

I've been thinking about doing multiple mini workouts a day. Hitting each chain with 2 sets 2-3 times a day. Omitting the last session if I'm feeling fatigued.

[@duanesteele5947]

Hey Kyle. I have a question about rotation through variations of the exercises. Do you tend to have the variations you’re going to do all pre planned in a program so you know ahead of time which variations you’ll be doing and just focus on progressing those? Or do you just good what variations you feel like that day and avoid ones you did the day before? If it’s the former how many do you tend to rotate through? And finally, what are your thoughts on just doing the variations you feel like on the day of your find that fun? Do you think you can still make good progress doing that? Thanks in advance and thanks for all the awesome content so far. Completely changed my perspective on training and got me in love with exercise again 🙏🏽

[@25inspector]

Hi, glad I found this channel. What about working bodyweight strength training say pushups, pullups and squats one day and doing more of a cardio type routine the next day like jumprope, Jumping jacks and burpees the next day. Does that work too? Thanks.

[@Kboges]

Yes sir. That is a tried a true approach.

[@tubbyrainbow111]

Dude what country is this? It looks like paradise

[@DoreenKarp-zs8xt]

San Diego, CA

[@cainq6244]

This video made me laugh, I do 15+ sets of any movement each workout. I've been training this way for a while and I'm rarely sore afterwards. Gains have been made but it makes me wonder if I'd have better progress with less work more recovery.

[@Kboges]

It's tough to say, Cain. I have some clients that train with really high volumes and love it. I think that it is clear in the research... both from muscle protein synthesis studies and studies actually measuring growth, that gains from volume follow both a dose response (more sets gives more growth... to a point) and the law of diminishing returns (every set contributes less than the previous set). For many people, doing 1 hard set in a session can actually stimulate a pretty good amount of progress, like maybe 75% of your available gains for the session, for example. If you do 3- 5 sets, you have probably stimulated around 90-95% of the potential gains possible. If you are doing 12 sets, I don't think sets 10, 11, and 12 actually give you THAT much more per set. If in doubt, you can always cycle between high volume phases and low volume phases. I will often take a month and increase my volume then return to a lower volume.

[@cainq6244]

@@Kboges what do you know about the necessity of a caloric surplus for muscle building? It seems like many bodybuilders train of thought regarding this is more food = more gains. Is this true?

[@Kboges]

@@cainq6244 It depends on several things. So, I'll give you the two extreme ends of the spectrum. On one end you have an obese untrained person who will build muscle while in a deficit simple because more body fat= more energy readily available for muscle growth and untrained musculature is highly responsive to training. On the other hand, you have a pro bodybuilder, post contest who has 4% body fat and highly developed musculature. This person will need to add food to gain mass because there is no body fat available AND the musculature is highly developed and resistant to further adaptations. So it depends on 5 things really.... 1. how much body fat you have. 2. how trained and developed your musculature is. 3. your genetics 4. Your training. 5. Non training factors (sleep, stress, nutrition etc.)

[@matty956]

I recently started doing weighted calisthenics. I use a 15kg vest for my pullups and dips. I aim to do 5x8 pullups but usually after third set my reps drop to 5-6 and I superset those pullups with dips. After I finish pullups and dips I do 5 sets of pushups, different variations . I do all this to failure from the 1st set. I work out every other day so I work out upper body around 4 days a week and legs separately 2 days a week. What would you change if your goal was upper body hypertrophy?

[@Kboges]

For me, personally, 10 sets of pressing to failure, 3-4 days per week would be too much pressing volume for me, especially per session. I would rather distribute that volume across more sessions, and train a few reps shy of failure to improve recovery.

[@dannybhoy2739]

You've got an excellent physique natty & proportional

[@Kboges]

Thanks, Danny!

[@dominik--]

Great vid. in 1:12 u do pushups that might hurt some peoples shoulders. I got patients where its painfull for them. If it hurts dont go so deep.

[@Kboges]

For sure! Only move through the ROM you are prepared for.

[@tmac2368]

So I can train every day? Bc for me, working out is like therapy, i need it. It relaxes me in a way that meditation just can't. Thanks :-)

[@Kboges]

Same! I feel you on that 💯. Yes you can train daily, but distribute your weekly volume over more days.

[@diegoelendil]

I'm currently working out 3 days a week, full body. It's the most recommended split and I like it. But my work routine is about to change and I think I would benefit from training everyday (shorter setions). But everybody really stress the importance of recovery days. Also, I was taught that a set must go close to failure to be effective. How can I train to failure everyday and still make some gains? And also not get hurt...

[@J01123]

Jeff Nippard has a couple videos out there. (he does more bodybuilding stuff). He is a natural lifter but has done the 5 day a week full body routine. You still get 2 days off, and each workout has more of an emphasis where you can still have that failure set for that emphasis, then do a lighter version next day etc. You also spread the work volume out to where you are only doing a couple work sets per session since the first 2 sets give you almost 80% of the muscle response.

[@RockyD12]

Love your videos, good content👌💪 Question: What is your opinion on Negative reps or short reps(or shorties some call them😅)

[@danieldorregaray302]

Hello. How long do you rest between each superset and how much time between sets of squats?

[@hardlyart]

Great content, I'm just working my way through your entire channel! I have a question: I'm a climber, and boulder two or three times a week. Do you think it would be fine to fit those 20 sets in over the other days of the week? (the other 4 or 5 days). Im currently doing the RR program (for the past 12 months) but fancy a change in routine.

[@Kboges]

Yeah, if you are climbing, I would consider a lower volume target, especially when transitioning to this style of training. If you are looking at doing calisthenics 4-5 days per week, I would start with maybe 4-10 sets (depending on your preparedness), cycling through variations to reduce overuse injury risk. If you recover fin from that, slowly increase training volume but like a set per week. If you feel like your recovery is starting to take a hit, back off on the volume a bit and you have probably found the number of sets that allows for great progress without over training.

[@hardlyart]

@@Kboges Ah, thanks for your reply. One more quick question if i may: Where do other (non compound) movements fit into a daily PPL workout program? I'm very tall and feel I need to add arm specific movements to my workout. Also, what about things like ring reverse fly's and KB presses etc which I normally train as they are climbing specific. Thanks again for your time.

[@martijn2246]

What do you think about daily workout where I do a push/pull/ leg exercise + 1 assistance while combining gym, bands and calishenics. When I go to the gym I do the same thing but than with barbell squats, bench and pull ups/rows

[@timowthie]

Do you rest 5 min between pull up sets?

[@rossone5195]

Hello K! im from venezuela, 33 years old with a hard job. i have training inconsistently(issues, job, electricity, etc) on calisthenics basics one year ago. (sorry the "perfect" english) im thinking give it a try to high frequency, im training 3x week but my job is so hard!, so, i cant complete a basic routine, so, i need to go down the volume and the intensity, but i have to raise the other variable, the frequency. so: 5xweek / 2-4 sets / pull ups variations supersets push ups variations (1 min between) / legs = bike, job, walking lunges and maybe run Minimal but effective?

[@rossone5195]

other things is not training to failure, 1 month of "adaptation" of 1 single set in the day for the exercises

[@Kboges]

Yeah I think this is a good plan! My only suggestion would be to make sure that the short rest between supersets doesn't negatively impact you by building up a bit too much fatigue. If your work capacity is good, then you should be fine. Keep in mind, you don't need a whole lot of volume to make gains. Even 10 sets per week of each is enough for most people to make progress on. It might be slower, but sustainability wins out in the long run. Let me know how it goes! Thanks for the support.

[@rossone5195]

@@Kboges Thanks man! I'll know you how it goes

[@rossone5195]

one more thing, i see other commentery about "routine a/b", pull ups and rows alternating, i think is a good idea, ill try it, more than 8 reps, and cycling variations focusing more in rows. monday / +15 reps bodyweight rows push ups squats tuesday / +8 reps Chin ups dips lunges Wednesday / +10 reps BW rows diamond Push ups "wall sit squat" Thursday / +8 reps Neutral Pull ups Pike Push ups walking Lunges Friday / +6 reps BW Rows feet elevated Push ups with 10Kg backpack Bulgarian Split Squat 90 sec or 2 min rest 1-2 sets not training to failure friday is heavy day = to failure

[@Kboges]

@@rossone5195 Yes! I like this set up! This is very similar to what my training looks like.

[@Soonago2]

I've been researching the 5-7 days a week full body training approach and seen multiple comments saying the same thing. That this training style requires your nutrition to be really on point, and it's always with the tone of caution. What do they even mean by this? Why would daily full body require any different approach to nutrition than full body 3x a week, or PPLPPL, etc? And do you even agree with that opinion?

[@Kboges]

Yeah this is interesting for sure. I have seen this cautioned as well. Personally, I've done very training split imaginable, and I don't find daily full body particularly demanding, and in fact I find it more manageable. I would say 99% of my clients find the same. I don't see why you would need to change your nutrition strategy, but I'm open to hearing a good case for this. Personally, I think a lot of the apprehension with full body training is just based on an incomplete understanding of what it actually is. The only thing that is potentially problematic is overuse injury, but that is not unique to high frequency full body training either.

[@Soonago2]

@@Kboges Good to hear! Thanks!

[@Gabrow]

Nice content. Thanks. How long does one of your regular workouts generally take?

[@Kboges]

Thanks! Usually 30 minutes or so. I can do it in 20, but sometimes I like to take my time and it takes me an hour. That's with a casual approach though.

[@markojeremic0349]

I'm interested in your opinion when we do full body training, can we do the upper body first and then when we finish do the lower body or is it better to do it all together? what do you think about it

[@Kboges]

Either will work. Whatever allows you to keep the quality of your sets high.

[@JesusLiftedMySins]

Kboges has your approach to leg training (high rep bodyweight exercises) helped improve your speed and vertical jump more than barbell/traditional athletic training?

[@Kboges]

Hey Macho! This is a great question. It's really hard to say because when I was lifting I was a lot heavier. My peak DL and Squat weights were when I was about 200lbs (a little chubby for me). My peak vert was around 29" and that was done with iso's (like horse stance), plyos and high rep stuff. I was about 175, maybe 180 when I did that. I would say that in terms of running performance, high rep stuff has definitely helped. In terms of pure speed, plyos always felt like they were the most transferable. The thing is, while I might not be as fast as I was when I was younger, the years of high rep stuff have given me a work capacity that dwarfs what I used to be capable of. Honestly, one of the reasons I stopped barbell lifting was I was disappointed with the lack of perceived transferability. I thought that once I got a 500lb deadlift I would be unstoppable. But... my running sucked, I wasn't faster, I couldn't jump noticeably higher, I wasn't a better grappler. I found serious diminishing returns chasing strength and WAY more value in conditioning based exercises; things done for higher reps, which I seem to take to naturally. For lifting, I kind of think that raising your deadlift from 185 to 315 would result in some significant changes you would likely feel. I'm not sure where the diminishing returns point is, but going from 405 to 500 did nothing noticeable for me. However, having my legs smoked with 100 BW squats and then progressing that over the years to the point where I did 500 squats 30 days in a row (feeling fresh every time) made an ENORMOUS difference in my overall conditioning, rucking ability, backpacking ability, etc. This too would have diminishing returns at a point, but I personally find that point way higher than with max strength, but that could be genetics and how I actually transfer fitness to the things I like. Long answer... I hope that kind of answers your question. If you need me to clear anything up, just lemme know.

[@JesusLiftedMySins]

@@Kboges Thank you so much for the quick response, I noticed too that a year of regular lifting has not improved my athleticism noticeably. I’ll be making the switch to calisthenics now :)

[@YoutubeCrazy12]

Hi! I really enjoy your videos and wanted to ask for your feedback on something. I was wondering if it would be effective to do only burpees everyday? I know they’re a very good exercise as they work the full body so I’d like to know if it’d help to become lean and build muscle. Thank you.

[@Kboges]

It really just depends on your goals. Burpees will get you in amazing shape, there is NO doubt about that. Whether or not they do everything you want them to do depends on your goals. They do not build back muscles to the same degree as pulling exercise.

[@israelolvera558]

Que hombre 💖💯😍❣️😘🥰😊🥰😇

[@theB3ast33]

Ok so would you recommend 3-4 sets of pull-ups, pushups, squats, and dips daily for maximum results?

[@NBDYSPCL]

If I did alternating horizontal and vertical movement patterns a day, would that count towards the 20 set total? So would 4 sets pushups and 4 sets pikes count towards 8 total sets of chest exercises?

[@kurtimusmaximus493]

These are life changing! I’ve noticed you always work out bare foot, do you have a reason for that, or just more comfortable?

[@ryanslife4478]

I do weighted chin ups twice a week one heavy day and one light day can I add in high a few sets of pull ups everyday on top of that just for some extra volume like you mentioned as long as I'm not going to failure

[@Kboges]

Yeah that can definitely work. You can always do a single high rep finisher after your weighted workouts, and that would likely be plenty sufficient to maintain your high rep performances. Lots of ways to do it. It's hard to go wrong as long as you aren't doing a TON of training at really high intensity/at failure.

[@MBison-oc5tc]

my question is: do we leave gains on the table because we do only 3 exercises? there are e.g. over head press, rows, deadlifts etc. which could be added to the training volume. If I do every day 3 sets of push ups, pull ups and squats, I have 63 sets per week. my actual bodybuidling full body workout (3 times a week) has 30 sets per workout and 90 per week. so overall trainingvolume ist 50% more! what are your thoughts on this?

[@jonathank4198]

Kyle thanks for all the quality content here, I’ve been working my way thru all your videos here. A question about frequentcy: if I’m performing 30 sets of pull-ups each week(3 days a week 10 sets each session)but sub maximal rep ranges. Is this too much volume? Best Jonathan

[@Kboges]

This is a tough questions to answer... Depends on how submaximal the sets are, and also your fitness level, genetics, diet, sleep, other training, etc. If you are recovering, then it's probably fine. If you are developing overuse injuries, or feel like it's driving you into the ground, you should probably experiment with backing off on the volume. I've had clients that can handle absolutely crazy amounts of volume, and others that struggle with what I would consider pretty modest amounts of volume. There is a pretty wide range of what is tolerable and productive, so I think going by how you feel and perform is a pretty good approach.

[@frankiecuscuna3499]

So could I do say Chin-ups, push-ups, Austrian rows, dips, pistol squats, and calf raises 6 days 3 sets each per day? I think high-frequency training is cool, just a bit confused about how to do it right.

[@Kboges]

Frankie, starting out, perform one push, one pull, and one leg movement per day. I would select maybe 3-4 variations of each, and perform 1 hard set per day, changing variations day to day. Ex) Day 1- Chin up, push up, pistol Day 2- Ring Row, dips, BW squats Day 3- Pull up, decline push up, walking lunges Give yourself a few weeks to adapt to the frequency, then add an additional set per exercise. After a few weeks of this, you can add a third set to see how your body responds, or you can stay at 2 hard sets per movement per day. Keep in mind, 2 sets done 6 days per week, yield 12 weekly sets per movement pattern, which is plenty for most people to make great gains with, and right inline with what most researchers and evidence based strength coaches recommend. It may feel too easy, but that's the power of high frequency training.

[@frankiecuscuna3499]

@@Kboges Cool, btw is the variation needed or can I stick to the basics as my push pull and leg exercises.

[@Kboges]

@@frankiecuscuna3499 I generally recommend including some variation, as it distributes the training stress across more tissue, probably making overuse injuries less likely. The degree of variety you use is completely individual, and based on your goals, injury risk, etc. and can be as simple as altering hand/grip/foot position day to day while performing the same movement. That being said, I've heard plenty of anecdotes from people who have had great success with little no variation within a training block- that is just not my preference at this point.

[@frankiecuscuna3499]

@@Kboges Awesome, I'm going to give it a shot. Would you say this routine is more for hypertrophy or strength? (I heard that it's good for hypertrophy, but I"m curious what you think.

[@Kboges]

@@frankiecuscuna3499 Almost any rep range, provided you push your sets very close to failure (1-3 reps in reserve) will build muscle equally well. Progress over time will build strength and If you are starting out, all rep ranges will build strength pretty much equally well. After you have been training for some time, it's classically understood that you will need higher intensity movements ie harder variations, to maximize strength adaptations. However, this is a gross oversimplification. I often use the example of a bench press... if you took your bench from 225 x 5 and never added weight to the bar, but increase it to 225 x 30, of course your maximum strength would have increased, even though the majority of your training would have been in "strength- endurance" rep ranges. Keep in mind, "strength" can only be expressed through a skill or movement...building muscle represents "strength potential", and probably more transferable than "strength". Long answer I know, and if you need it cleared up, let me know. I want to make a video on this topic because it is a bit complex, and needs to be simplified.

[@SuperBlake89]

Kboges How much weekly volume is needed for each muscle group?

[@Kboges]

Pretty low weekly volumes can grow muscle in untrained and moderately trained people. I think that for most people looking to make faster progress 10-20 sets per major movement pattern per week does the trick. Some will benefit from more, other from less, but 10-20 is a good blend of volume, recovery, and time investment.

[@SuperBlake89]

@@Kboges thanks for your reply mate, much appreciated. When you say 10-20 sets per week what does that equate to in terms of reps? Is it just a matter of taking most or all of those sets to failure/close to failure? Or are those total sets a mix of failure sets and GTG sets?

[@user-pr7pd9wd5b]

can a 6-7 day per week full body program work even if we implement a lot of weighted exercises too? provided that they have a high range of motion and good form.

[@Kboges]

Yeah. It all depends on the exercise selection, proximity to failure, and total weekly volume. You just need to make sure you are not outpacing your ability to recover but yes it is totally possible. Check out “the Norwegian frequency project”.

[@user-pr7pd9wd5b]

@@Kboges Thanks for that. I really like dumbbell RDL's every few days. Mostly sticking with bodyweight for single leg squat patterns and upper body stuff. Aside from weighted push-ups once every few days also.

[@honly2466]

Lets say i have to hit 25 reps for that daily rep target and i do it in 5 sets for the rest of the week i go like that with pulling 25 reps 5 sets that is 35 sets is that a lot ?

[@oskarsplikss1403]

Hey .How about resistance bands using for pull ups if i can only do 4-5.pull ups?

[@Kboges]

Yeah this will work, but try rows for this. I think rows are a great way to build up to the pull up.

[@oskarsplikss1403]

@@Kboges big thx.

[@marcelogameiro105]

Hey? But if i do 3-4 sets of push Ups/pull Ups/ squats for example, i probably wont train to failure!! Is it better to do these movements and some of their variations, for like, 3 days a week to failure, or 6 days but a more moderate volume ? Do you think that, total weekly volume is what matters the most?

[@Kboges]

Total weekly volume of "hard sets" seems to be the real driver of gains. You don't have to go to failure, but a few reps shy seems to be just as good while sparing your some recovery. So for example, for most people, 8 sets per week to failure will be less productive that 16 sets per week that are taken to 1-3 reps from failure.

[@marcelogameiro105]

@@Kboges oh ok thank you! Só if my max reps on regular push Ups for example os 40, if i do 4 sets daily for 4 days a week, and do in all of then lets say between 30-37 reps its all good? Will i grow?? Of course i mix up some diamonds and declines too along with chin ups pull Ups, squats lunges and stuff like that. In squats i like to pause in the bottom for 2/3 scnds each rep

[@Kboges]

@@marcelogameiro105 If your max PERFECT reps is 40, you are getting pretty advanced. I would start adding variations in terms of tempo, declines, diamonds, etc. Just train most of them a few reps shy of failure, take easy days when you need them, and push it hard when you can.

[@benprovencial]

what's your take on the different styles of cardio?

[@Kboges]

I'm partial to running. It's one of my absolute favorite exercises. I have done a ton of biking in the past but recently have taken a break from it since my daughter was born (can't afford to get injured when I support my family). I also really love hiking and backpacking around the local hills here, and always do some high rep squats/lunges for general conditioning on a daily basis.

[@benprovencial]

@@Kboges thanks for the response! And I totally understand. I’m a big runner and biker. Would love a video on the advantages of cardio on getting lean versus maybe some of the disadvantages to putting on size. I’ve always had a hard time deciding how much cardio I should do (and what type) to maximize fat loss without putting my body into a real catabolic state. Coming from someone with a simile philosophy on eating really organic foods but not counting calories every day, I’d be curious to hear your thoughts 🤔

[@eliasskold6495]

Could training every day one set pullups, pushups and squats harm recovery?

[@Kboges]

It depends on the person and what else you are doing. If it's all you are doing, it's unlikely, but you still want to approach training systematically.

[@eliasskold6495]

@@Kbogesthanks for your answer! Love the content! Could I bump it up to 2 sets per movement? I’m a fit and healthy 17 year old😃

[@realknight170]

​@@eliasskold6495You can absolutely do that 👍

[@lionelroudoudou]

​@@realknight170 I agree. I tried 3 sets per day / 6 days a week, but it's too much volume for me and I had difficulty for recovery. Now, I do two sets (almost to failure) of pull ups, dips and jump squats (+ 2×15 hanging leg raises for core and 2×15 back bridges for mobility and posterior chain) and it works well. Do what your body asks and everything will be fine. Take care of yourself, everyone 🙏

[@alexlupi3108]

Goggins would do all the 20 heavy sets in one workout...next day he would go and run for days...

[@Kboges]

Goggins is a monster! I'm just a regular guy 😂

[@fabriziomarinelli9102]

How many reps for exercise?

[@Kboges]

Depends on the exercise. A few reps shy of failure will do the trick.

[@rademirkovic2710]

How much calories you eat in one day

[@Kboges]

Usually around 3200-3500. Sometimes more, sometimes less.

[@Firkyahua]

Brother ,have you ever taken steroids?

[@Kboges]

No sir.

[@Kboges]

@md 100% Natty. I plan on it for life. I'm not opposed to them in medical contexts of course, so if I ever had some accident or disease which was affecting my ability to retain lean mass/quality of life, I would definitely consider the tradeoffs. But since I'm young and healthy, the negatives greatly outweigh the positives, in my opinion.

[@vijili89]

Wish I could be ur neighbour bro,

[@Kboges]

We could train!