Do THIS Before You Add Weight

[@OnlyRehanHussain]

Can i expect a pin

[@rickastleyfan692]

xd

[@OnlyRehanHussain]

I didn't expect that 😳

[@Kboges]

Yes 💪

[@aluisiomirandareis2137]

LOL kkkkkk

[@UncleDanBand64]

Cheapest pinned comment ever😀

[@3dflyer87]

"You have your whole life to train, so you might as well do it right" AAAAAAAMEEEEEN

[@Kboges]

🙏

[@andrejg3086]

yes, great line

[@realknight170]

"Life is what repeats, and it is worth getting what repeats right."

[@BenjaminSexton]

"You have your whole life to train, so you might as well do it right." You speak the truth.

[@Kboges]

🙏 Thanks, Benjamin.

[@capo4270]

K Boges Sunday Sermon is now in session...

[@Kboges]

Hahaha thank you for joining, capo!

[@Lacostanico]

K-men to that sir

[@rickhenry9003]

Gospel!

[@ger150980]

Preach 🙏

[@SuperEdo45]

Spread the Good Word!! 🙏🏾🙏🏾🙏🏾

[@shabaddeepsingh6577]

I’ve literally watched every video on this channel because it has made enjoy life so much more. I love exercising hard but realized hard doesn’t mean smart. Just following these three exercises I’ve gained muscle mass at 200 lbs and can do 20 pull-ups, 85 Push-ups, and 200 squats. To me this is much more amazing strength than anything in the gym.

[@Kboges]

Dude I appreciate that very much! Thank you. BTW, those are BEASTLY numbers. Well done, dude! Extremely impressive!

[@shabaddeepsingh6577]

@@Kboges all thanks to you brother, I really appreciate you giving advice that’s not forcing people to pay outrageous amounts of money to get in shape. It’s all thanks to you 🙏🏾

[@m4nipbx]

Good job baiji 🙏🏼

[@LeonRose765]

Brother, if you were ever planning on stopping making these videos, PLEASE DONT. you have changed my life with your advice. keep it up!

[@Kaushik6570]

Couldnt agree more. I did weighted pull ups with the ugliest form back when i was ego lifting. Humbled myself, took a step back, and now back at weighted chin ups, just did 8 reps with 25lbs, with pause at the top and no kipping. Calisthenics without ego is the key for long term progress

[@Kboges]

100% I couldnt agree more. Calisthenics without ego is absolute key for long term progress. Well said, brother!

[@seedubyu]

Excellent. I will be glad when I am back to be able to do 8 reps just bodyweight never mind weighted, if only I had kept on doing pull ups since last year when I was able to do nine reps. Im not young either. Anyway I am back again and doing from full lockout. Its great to be able to hang and then get past the mid point and chin over bar, now I can continue to build on this.

[@virtualsnake1994]

IN BOGES WE TRUST.

[@Kboges]

Haha thank you, bro!

[@BuckingFeast]

See this at the gym all the time, people doing half ROM weighted pullups and dips, couldn't agree more.

[@Kboges]

100%. A lot of people I have consulted with have talked about stalling out on weighted pull ups at like 10-20lbs which suggests that the BW pull up was never well developed or else those weights would be easy instead of plateau points.

[@msway836]

Im seeing the ones also mostly women who dont know wtf their doing anyway in terms of working out, and the clueless men also....

[@goodyeoman4534]

You just have to let them get on with it. I gave up long ago trying to warn my mates about improper form. It's too ingrained in some people, it seems. Give me ten controlled push ups over fifty seizure-like ones any day of the week,. Kind regards,

[@LucidStrike]

Tbf, the bottom portion of a pull-up rep is a lengthened partial, which is effective for hypertrophy at least. A lot do only the top half tho. Oof.

[@aemilos888]

I've always respected the idea of picking 1 movement, and getting REALLY good at it.

[@Kboges]

That simple strategy can take more people further than they think possible.

[@itbmcmxiv]

Great advice man. I see a lot of people like me who have only been on this calisthenics journey for a short time, already adding weight to their dips and pull ups and it seems like it's being pressured through social media a lot. Love your videos man, clean cut advice and it has really helped me a lot with my training over the last few months, so thanks very much!

[@Kboges]

Exactly. I've read a ton of people advising beginners on forums saying things like after 5 reps, you won't be building strength so you need to weight, and this just wrong and great way to get people on a wrong path.

[@itbmcmxiv]

@@Kboges Seems like a great way to sell a 'weighted calisthenics' fitness program too... Appreciate your reply man, there needs to be more people sharing the content like you 100%

[@goodyeoman4534]

Honestly, mate, it should take at least a year, maybe more before you even think about weight. Unless you're early twenties with natural athleticism (ie not like me).

[@itbmcmxiv]

@@goodyeoman4534 😂😂😂 I feel ya man. I’m 29 years old… I’ll add the extra weight when I can bust out 20+ reps 😂

[@techsavytronicstechsavytro528]

after quitting the gym for more than 3 years now, these past 3 months for 5 days a week ive only been doing bodyweight exercises that last for less than 20 minutes a day - mainly pushups, squats, lunges, pullups and lat pull downs while planking on the floor... and have found much more consistency and gains compared to forcing myself to the gym

[@Kboges]

So cool, dude. This is exactly how it is supposed to work. Short, frequent, manageable training that you can sustain for years will drive gains better than most people realize. Keep at it!

[@mindcarter-amar]

🎉

[@Pablo-uz3yc]

I was preparing for some physical tests a year ago and failed them and stopped training for a year. I was at 12 pull ups, clean form. Right now im at 4-5 lmao. I reached those 12 by following your "The plan for doubling your max pull ups!" video. So I'm excited to get there again following your tips. You got a fantastic channel

[@drewkrassny7498]

I'm two weeks into my new diet and workout routine. It's absolutely insane how much more energy I have during the day. No more after lunch crash and I'm down 5-6 lbs already. Looking forward to more.

[@Kboges]

So good to hear, Drew! Keep it up and keep me posted. Sounds like you got it dialed!

[@drewkrassny7498]

@@Kboges will do. I also just found out you're an SD guy. I'm up in north county.

[@ErikTheHalibut]

We are putting on our Sunday best with this one 🗣️🔥

[@Kboges]

Hahaha thank you, Erik!

[@Ymirson999]

There are a lot of things I appreciate about your channel, not the least of which is your brevity. Some channels, no matter how well intentioned, just go on forever with lots of needless chatter. You make very good and helpful points quickly and completely. I find channels like yours very helpful, but I have other things to do and that I can get very good information in a fraction of the time is so very helpful. Thank you for the effort, the help and the consideration.

[@StratosFair]

appreciate your excellent, no nonsense advice delivered in a short and easy to understand format. You rock

[@Kboges]

Thanks so much! I appreciate that. Thank you for the kind words and support!

[@littleelvis9410]

It's like you're psychic. Just the wisdom i needed as I'm about to start adding weight.

[@Kboges]

Hahaha glad we had the same thought on this one. 🙏

[@Ar7Style87]

Your ability to provide content of extremely high value compressed in such a short format is amazing.

[@Kboges]

I appreciate that a lot. Thank you!

[@aruntentacion]

I've been working out and taking off because of college, getting sick, going out etc, so I'm not able to be that consistent but yes I'm still trying to master the basics like kboges say in his videos and about pull ups i can now do 8 clean reps with a sec pause at top and bottom haha so yes y'all strength your body and master the basics like kboges says, you'll look great and you'll be stronger. I wanna thank kboges so much for his wonderful quality content 🙏🏽.

[@Kboges]

Well said, brother! That is exactly it! Well done, and stay on the journey. Thank you for the support! 🙏

[@_Aurelian_]

K Boges! The Pull-up King!

[@Kboges]

Hahaha thanks man! I'm not the best at them but I do what I can with them!

[@amiracle1269]

BODY WEIGHT GURU...SENSEI OF SENSIBILITY...GRANDMASTER 😊

[@chrismason4224]

Man, if you developed a workout app I'd buy it in a second. I've been retro-fitting your advice into my app for over a year now.

[@leonardvelasquez4162]

Your consistency is awesome brother! I haven't seen a video in a while but you keep on keeping on. Good stuff! 💪👍👏

[@Kboges]

Thank you, Leonard!

[@trat1x]

Awesome advice, to anyone who experiences tendon pain/strange aches after working out, this is the most common reason right here. Took me a while to learn this lesson.

[@justyouraveragesam392]

Definitely agree with this, I added weight far too early which led to poor technique, plateaus and a general lack of mind muscle connection. I have dropped down to only bodyweight, focusing on technique and I get a much better stimulus in my back than I did with weight.

[@Kboges]

100% dude. Do that for a bit and when you return to weightes reps you will notice a huge improvement in strength.

[@clublights-4980]

You are completely right, did some weighted pull ups couple weeks ago and injured my self

[@mathewlane1]

This channel achieves the impossible of making this stuff feel accessible, yet never dumbed-down. The lack of even the slightest little bit of gimmickry or macho posturing is refreshing. I’m a teacher, and you are truly born to teach.

[@julsindriago]

Man, can’t emphasize this enough, I didn’t do this progressively enough, and my elbow suffered quite a bit. Please go smooth and get progressively better.

[@Kboges]

Yep. I did this as well when I was in my 20's Learned the lesson the hard way 😂

[@julsindriago]

@@Kboges great physics man, love your content.

[@nicktheyogirunner]

habits and habits forming is a quote I use as well also 'conditioned patterning required practices deep enough to release it. The conditioned mind cannot de-condition itself by itself' John Stirk

[@sjt6979]

Thanks so much for your informative response. I will do this on my next chin-up day. I am looking forward to it.

[@Kboges]

Enjoy and keep me posted!

[@jobber1984]

Unreal form. Pull up goals!

[@muhammadakramabdullah7189]

the pull up you demonstrated was so smooth, looks like u don't put any necessary effort into it, I hope I can reach that level oneday

[@Kboges]

Oh dude you will. I have just been doing them for a long time and really focusing on cleaning the movement up to make it as hard and targeted as possible. It's definitely doable by just about anyone. Keep at it and you will get there.

[@nickg9639]

this channel is a Gem. straight fire

[@Kboges]

Than you, Nick!

[@qazicodes4356]

What an amazing way to make videos. straight to the point . just perfect.

[@Kboges]

Thank you!

[@sandmonst]

A lot of great points here especially in regards to form.....the one thing I'll say is that I've had a lot of success with a weight that is heavy enough to keep me at two or three reps per set, but not so heavy that it affects my control. But generally I've found higher weight and less volume to be easier on my body than only adding a little weight with longer sets.

[@AnthonyB07J]

After listening to this video of yours, it really humbled me to get better at my bodyweight, before adding weight to myself, again. I had actually added weight to my dips, pull ups and push ups before but due to my ego of doing weighted dips and push ups, I started to have sharp back pain, while doing bodyweight pull ups, in my left rhomboid and I had to take a week off before I could go back to even doing bodyweight pull ups, push ups, and dips. I'm currently focusing on getting better with my bodyweight and trying to just humble myself.

[@42neddy]

Man i really really appreciate how well you write for these videos, zero time wasted, distilled to pure gold Each one i watch i have an aha! click moment (pointing at the screen like Leo in Once Upon a Time in Hollywood) "It will exaggerate all your bad habits" is this one's click for me Much love, thank you for not being too tired of talking about basics ♥

[@amantinoubliable]

As always, great advises. I'm getting back into training pull ups (building a pull up bar in my garden at the moment), and I will take my time to (re) build my fundations. Thanks Brother

[@imthisguysotheraccount3260]

The basics with good form are king 🗣🔥🔥🔥

[@Kboges]

Agreed. This applies to everything in life I feel. Nail the fundamentals and anything you build on top of those will be better.

[@sherpa6071]

Very few follow through with perfecting technique. Do not be the person who comments and doesn't act IRL. Thanks for another great reminder video, K boges. 💪

[@josephdemonbreun2369]

After years of inconsistent training, overtraining, inconsistent dieting, poor recovery, etc. i found your channel and have loved it ever since. The best return on investment in terms of time, health, and effort and the best results I have ever gotten in my life. Thank you! The only downside is my wife misses me using weights with her :)

[@Bezmenov93]

Great tips, you got another subscriber.

[@anarchycris]

i really enjoy the short, simple, effective videos. Mindset and exercises easy to learn. Thanks!

[@austintorrence5400]

Thanks for this I hope to get better at pull ups at some point in this life of mine

[@Kboges]

My pleasure! You will get better. Just practice and it is inevitable.

[@bartoszdopke6718]

Hi Kyle! I've done my first month of high frequency training. I did some progress (few reps more) with all basic BW exercises Im doing expect pull-ups. It was 12 month ago and it is 12 today. Should I increase intensity for pull-ups or rather increase volume over the week for this exercise?

[@seedubyu]

Excellent advice. Moreover, this is Wisdom.

[@alejandrop.s.3942]

For me negative weighted pull ups have been game changer. After several isometric series this way, bodyweight pull ups feel so easy, explosive, with perfect technique.

[@Kboges]

Yeah that’s a very useful tool for taking them to next level. I’m a fan for advanced guys with ambitious strength goals, but for beginners I like reps instead of supermaximal loads for connective tissue health. I’ve known several people to tear biceps and long head triceps with heavy pull ups from inadequate preparation.

[@alejandrop.s.3942]

@@Kboges That makes sense, because with 20 kg my right biceps start to hurt in a very weird way, so I have decided to take it back to 8 kg and try to increase reps, which it is actually my goal for the firefighter tests.

[@msway836]

I was doing this with 30 lbs weighted vest about 2 months ago, and have started to strain over train my arms and the result is, my left arm, developed tendinitis and just currently doing light weights and have been feeling better weekly since. I wish you had made this back then LOL, but like you said, you have your whole life to train....thx anyway

[@simoneclemente9350]

Kyle! thank you for everything ur doing on yt. you are a gem and an inspiration to many! you helped me getting in a better shape and now I want to share a video to tell everybody my journey. Thank you!

[@actionfpsgaming8327]

Thanks for you now I can do 3 sets of 8 pullups with out struggling. Thank you and keep up the amazing content!

[@Kboges]

That's solid! Keep at it, and it will pay off for you.

[@MRT408]

The "bring sally up challenge" with pull ups would be a great example for bodyweight. That would definitely make you stronger over time. Then add weights while doing the challenge when it becomes easier.

[@Bryan.Kelly26]

Love a Mr. Boges breakdown, thanks for all you do! Any thoughts on the BaseBar pro and utilizing it as a main setup for pull-ups?

[@amiracle1269]

Mr. Boges....does body weight rows...transfer over to standard pulls?

[@shadowilia3972]

Thanks for the information big brother 👍🏼

[@mickey5424]

it will be really helpfull if you make a video on stretching exercises before workout.

[@ninjasrose1653]

I made that mistake years ago. Coming back from hernia surgery I’ve decided to swallow my ego and pride. I have been using a black band to assist and will do for the next few months before I go to red. From someone who done a 1rep max clean pull up with 28Kg strapped to him. This is not an easy pill to take. But, I’d rather bounce back with proper technique and by proxy yield longevity in what I love to do. It’s not ideal, but it’s what’s needed!

[@joshhawkinsguitar]

Hey Kyle, could you do a video about muscle imbalances? Thanks!

[@corentin.pgchiv]

Hello, thanks for the advices ! I did 2 months of scapula protraction, retraction, and depression, plus stabilization with bands. Im about to move on to ring chest to bar rows, with an eye on the chest to ring/chest to bar pullup one day. Do you think this progression is great to follow ? : 45° rows => bent legs inverted rows => inverted rows => elevated legs inverted rows => weighted elevated legs inverted rows => ring pullups iso and negatives, then full reps => chest to bar pullup What do you think about this progression plan ? Thanks a lot

[@frogSentinel]

Kyle, Quick question in regard to adding weight to exercises. Say for example I have worked up to 3 sets of fifty push-ups per day. If I were to add 10lbs to my bodyweight, what would be the method for figuring out how many reps I would need to decrease my daily rep goal to? Would I just put the weight vest on, do one set to failure and then multiply that number by three and work back up from there? I have been seeing noticeable results from your methods over the past year and I am curious how to continue progressing overload while saving time. Thanks for teaching us

[@sjt6979]

I tried your advice today, but I think I messed it up at the start to a degree. I did four sets of neutral grip chin-ups with a 30-pound weight and 5 minutes rest between sets. My reps were 9, 4, 4, and 4. My first set was taken all the way to failure, which may have been a mistake. The subsequent three sets were also taken to failure. If I had done 7 reps on my first set instead of 9 (and maintained the 5-min rest period) I probably could have done 7,6,6,5, resulting in a few more reps than the 9,4,4,4 scenario. Should I have held back a bit on that first set today?

[@KrisNaun]

Your pull up form is impressive. Would love a future video with your perspective On straight arm scapula strenght and if you find it worthwhile investing time and effort into. Thanks for the content!

[@Edgar300000]

I love your content, I've been implementing your way of training, but now I want to start boxing... What would be your recommendation? Should I drop volume, frequency? Thanks!!

[@Ahmad-jh6jk]

hey K, thanks for your content. Question: 6 days a week, 30 rep a day, total 180 rep a week. (More volume, not close to failure each day) vs 2 days a week, 50 rep a day, totoal 100 a week. (Less vol, close to failure) which is best? I'm asking for one execise e.g. pull up

[@philippang07]

GOLD. Thank you for all your on-point videos and tutelage. Many good returns to you, Sir. Amazing physique cos you walk your talk - it shows.

[@A1Bokeh]

K boges How do you feel if a exercise is done sepererate from the whole workout. Eg pushups on the morning full body later on. Would this still be affect

[@TomHillenbrand]

Just when I was considering a weight vest, this video comes along. What you said made total sense to me. My current max is 9, so I guess Amazon can keep the vest for another year or so. Thank you for the good advice!

[@ZlatniPlast]

If you can do 8+ but clean pull ups, you can add a bit of weight. I once reached 9 and got injured and had to go to hospital (injury had nothing to do with pull ups). After I lost strenght never came back

[@Kboges]

Yeah think about it like this...you can add weight, but you don't need to. If you are trying to make the movement harder to drive increases in strength, you can do that with weight, or you can do that be diligently eliminating compensations and little cheats in the movement. Both will get you stronger, but the latter will be more transferable because it leaves no holes in your ability and will build a more solid technical foundation for weighted work in the future.

[@ZlatniPlast]

@@Kboges Holding pull up at upper position helped me with strenght.

[@ushilives3]

Hey have you got a video on how to do a pull-up in proper form, as in describing the technique? When I do them I experience knotted back muscles, someone said to me that I am not doing them correct. Thanks.

[@djmoderate]

Mr. Boges, do you use chalk before doing your pull ups? Appreciate your videos!

[@phillpeters]

I've been watching your videos and love your straightforward honest approach to fitness. I'm new to calisthenics and I'd like to start your pull-up mastery program. I'm just wondering, as I'm getting started, should that program be all that I do for a while or should it be coupled with other exercises for other muscle groups? If so, do you have any programs for other muscle groups as well?

[@sheldonbaptiste8746]

Love your content, meaningful, short and straight to the point.

[@Kboges]

Thank you, Sheldon!🙏

[@ham.strings]

Adding weight as soon as you hit 3*5 bodyweight is straight Rippetoe. I've had plenty of success with this formula but I also agree that being able to get a clean set of 3*10 or more is a great way to make sure the movement feels strong and confident before adding any more.

[@Kboges]

Hahaha dude so true on the rippetoe reference. Heavy sets of 5 work for sure, I just think with calisthenics the temptation and ease of cheating makes a true clean set of 5 less common than people think. It’s like for the average person, if their max is 5 reps, chances are they are not good reps and not ready to load.

[@CHARLESSBRONSON]

Any thoughts on knee pain an squats/lunges exercises ? I stopped doing these for a little bit over a week now, as my knees had started to hurt even as i walked. I started focusing on hip strength first an gonna re introduce squads an lunges again soon. My knee pain has gone away, by the way. Any tips would be appreciated, thank you for all your Great info .

[@lakelandbeardcare405]

Not related to this video, but i noticed i never see you performing any vertical pushing movements, like a pike push up or overhead press. Is there a reason for that?

[@HwTz1111]

spectacular form Sr.

[@Kboges]

Thank you! 🙏

[@rupamsarma3248]

Sir can you kindly give a link of the weight vests that you use ??

[@ClemensStroyer]

Hey boges. I am thinking about adding some cardio to my workout routine. Only 3 times tho. I was wondering... Can i do the 20-30 minute light jog right after the main workout, or should i split it up, like you do. So run in the morning, and train later on the day?

[@Kboges]

Yeah that works fine! After is totally cool. Sometimes I will do 10 minutes before and 10 minutes after. It's like getting a quick warm up then taking a cool down. It still gets me my 20 minutes. I almost always split it up, but if I'm traveling or have a schedule change, I will alter it in this way.

[@ClemensStroyer]

Thank you :) I think i'll split it up then

[@radzio_sw]

hello, do you maybe know why im recently getting elbow pain when performing dips? i don't think it's golfer's elbow or anything like that, because from what i've heard, golfer's would likely be from chin ups rather than dips. Thank you in advance for the response if you'll give one

[@michaellawinsky5072]

Excellent!! Pull-Ups thank you so much my friend!!🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️🥤🤜🤛

[@Kboges]

Thank you, Michael!

[@Soladaddy]

1000%. If someone says they “do pull-ups correctly,” you can bet their form has plenty of room for improvement. I’ve came a long way yet have a long way to go.

[@Kboges]

I couldn’t agree more. This is such a good point. Dude I’m right there with you. I’ve been focus on my form for a while and I feel like I still have room to go.

[@theLeomega]

I've been doing 5 x 5 sets of weighted pull-ups and doing all the bad things you described, back to the bodyweight for the next workout.

[@Kboges]

Dude, just become beastly with your BW. I've trained plenty of guys who I didn't have do any weighted work for months and months; working them up to set of 15 or so paused reps. Whenever they tested weighted reps for the first time, they could hit 50% bw on first attempt. I noticed this for myself too. I didn't add weight for years, and the first time I did I could chin 90lbs for a single just based off the strength built through getting better with BW. Just take your time and squeeze the most out of your BW reps and when you go back to loading, you will be so much stronger.

[@ryandeffley7652]

This is actually a great message. I think guys are so quick to jump into weighted pullups before they even have strict/pause full ROM bodyweight pullups mastered. Since I weigh around 220, I can get smoked with just bodyweight and really strict/pause controlled reps. Plus, there is less need for setup that way. 😂

[@Kboges]

Totally, and yeah dude at 220 you are the weight. That’s PLENTY of weight to get crazy strong with.

[@ZivAbraham]

How much reps and sets should we aim for before adding weight ? What about rest time ? Thank you !

[@AL_FARID_23]

SO MUCH TRUTH SO SO MUCH GOD BLESS

[@Kboges]

Thank you! You as well, my friend!

[@shirusenja]

Thanks for the video, Boges, informative as always. I don't know if this was mentioned before, but it seems like all your pull ups sets end at least 8 reps shy of failure, is it the case? You never train to failure, or as close as 3 reps in reserve?

[@AP-lx2if]

Thank you Mr boges appreciate the videos man I been implementing a lot of your advice and is been working really good for me man just really wanted to said thank you for all your videos wish well sir

[@Kboges]

Ah thank you, AP! I appreciate that. I hope all is well, brother!

[@AP-lx2if]

I think this is more important for me now I’m 46 and working a full time job so I been doing the push pull legs 5x5 good reps with intention and I feel like is working thank you again brother

[@Danny-ig3ts]

I have a question, I’m currently training for my IFT for the air force and can do the calisthenics pretty well but I feel like I’m not improving fast enough. I’ve been training pretty much my whole life so I know that it takes time before getting even just proficient but I was wondering if I should do the push ups, sit ups and pull ups every day or if I should leave the movements to their own days? I just feel I’m not doing enough reps throughout the week to really get good at them and build the endurance and strength to do dozens of them in one go. for some context I need to eventually get 60-70 push ups 70-85 sit ups and 20+ pull ups all back to back with 2 minutes of rest in between

[@Kboges]

Identify the bottlenecks in your performance. For example, leaning out, grip strength, top end strength, work capacity, max effort practice etc can all be limiting factors. I would try out pull up mastery and run it with both pull ups and push ups using the technical standards used in your assessment. Give that a shot and if you are stuck, shoot me an email and we will bounce some ideas back and forth and get you squared away. Just put in the subject header “Air Force IFT”.

[@KeryJames]

Kyle, I can do 3x10 reps with good form Im overweight (123 kg but i should be around 108-110 kg) Is it considered as weighted pull ups ? Thank you.

[@carbonsteeleheart]

Great insights as always. What would you recommend for achieving the first pull up?

[@localuser190]

i know you're not a doctor but would you have any idea why im getting bad bicep/shoulder around to back of neck pain when doing pull ups? i try your program but finding it hard to be consistent with it because of this pain i keep getting. must be doing something wrong.

[@KaloyanSTR]

This makes a lot of sense and i agree. But personally, when i started adding weight, my bodyweight pull-ups increased in quality and quantity. After warming up with a couple of sets with weight up to a 1-3 rep max, dropping back to bodyweight and doing a couple of sets is a lot easier and my form is a lot cleaner. In contrast when i go to the park and all i do is bodyweight pull-ups, for some reason it is a lot harder for me, i even got elbow pain from one session. Any thoughts?

[@xy3364]

I never done weight pull ups or push ups just change technique and rep count it make my workout hard but maybe one day I will give a try a weight west so far Im happy where I am with my pull up level thanks for video stay strong stay healthy 💪👍

[@Kboges]

I think your approach is great. I'm not under the impression that adding weight is necessary. I didn't do it for a LONG time, and I still have long stretches where I might use a weight vest once a month. I think you are approaching it very intelligently. You can always play with them in the future, but if what you are doing works, no need to change it.

[@xy3364]

@@Kboges thanks 👍💪

[@DanGibsonGuitar]

Hi Kyle, big fan of your channel. Based on what you've said about form breaking down with added weight, what's your opinion on Street lifting (max weighted pull-ups, dips, squat)? A lot of those guys hit insane numbers and build awesome physiques but their form isn't exactly textbook. Thanks!

[@Kboges]

For sure! For comp, anything within the rules goes. But this is a very different strategy than training for sustainable practice and health/longevity. One isn't right or wrong, just different approaches for different goals.

[@DanGibsonGuitar]

@@Kboges Awesome! Just out of interest, have you ever run any streetlifting protocol or tried to max out your bodyweight lifts?

[@Kboges]

@@DanGibsonGuitarI haven’t. I can always do over 100lbs on a weighted chin, but I haven’t gone heavier than that in about 8 years. The heaviest I I’ve gone is 135 (not a true max but my heaviest) and I think with a little practice I could beat that. But I don’t have a ton of interest in maxing and I’m not super strong compared to some of the guys out there so I’m cool with that level of strength.

[@christophrichter2612]

@K boges: what's your thoughts on that half-rep approach that guys like Jesse Pawlak promote? As yours is basically the opposite (and much harder to master)

[@Kboges]

I think both can work well, but I feel like the probability of you leaving something under developed with partials is a lot higher. Here's my take on it... kzbin.info/www/bejne/bGTGo2WFq6iYfq8

[@christophrichter2612]

@@Kboges thank you!

[@conormcc_9656]

Hi Kyle, Iv been wanting to include some weighted chin ups 1 to 2 times maximum a week to my daily push/pull/legs sessions as a way to build some strength and improve my bodyweight chin ups over time. I don't care for pr's or lifting big numbers as to me I want to use weighted calisthenics to compliment my bodyweight sessions. In terms of sets and reps what would the best approach for this? Great advice as always.

[@fallenpastabean804]

Golden advice. The emphasis on CLEAN and controlled BODYWEIGHT work should be superior to a weighted variation with questionable control. I can attest because I've worked up to a 3x10 with 45lbs but with questionable form. Even if all of those reps had my chin soaring over the bar, and 3 minutes of rest in between. I did this for more than a year and what do you know! Plateaued gains, golfer's elbow, and a shoulder impingement. Once I dropped the weight altogether and did a 4x12 2 minute rest done in such a way that tight squeezes throughout the entire workout causes the failure, I simply grew bigger and PR'd the next time I added the same 45lbs on me 😅. Adding weights isn't necessarily a progression unless you are able to perform it the same way you max out on your CLEAN bodyweight reps. He is right. Shoot for multiple sets of clean double digit bodyweight work and you will realize pretty quickly that there are SIGNIFICANT strength and size gains (not to mention endurance of all) to be left on the table. Oh, and the injuries obviously went away and I would argue bullet-proofed them, too. I would go as far as saying bodyweight is all you need if you know what you're doing!

[@alexf4458]

Excellent advice! How would you schedule front lever progressions into the weekly volume / daily pull up training?

[@JW-pu1uk]

I currently do 5x10 unweighted pullups on Monday, and on Wednesday I use my 20lb weight vest and can do 5x5. I love this video because I have noticed my last few weighted sets involve me craning my neck and kicking my legs like I'm Yoshi. Perhaps it's good to identify my weaknesses before adding more weight. Love your vids!

[@Kboges]

Totally. Take your time, and work on getting more out of less. It will pay off, brother!

[@martingb3591]

I see you switch between thumb under the bar and thumb over the bar, how does it affect the pull-up and which is better ? Thanks !

[@michaellawinsky5072]

Excellent!! video thank you so much my friend!!🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🏋️‍♂️🏋️‍♂️🥤🤜🤛

[@Kboges]

Thank you, Michael!

[@arymniak1]

You have to go slow, it takes time to build all the connective tissues. KB’s advice is right on. You have your entire life to get stronger(er).

[@Kboges]

Exactly! The connective tissue point is so important. Great comment, brother.