I grew up in the '80s and we all idolized Arnie Swartzenegger. We lifted heavy and trained like body builders. 30 years later, with 2 wrecked shoulders and both knees shot, I came to the realisation that light weights or just body weight exercises with high volume is the better approach for long term health.
@cholkymilkmirage49842 жыл бұрын
it really is bro. This new generation of kids coming in are lucky man. Theres been a massive new wave of lifters putting out great ways to keep us safe now
@johnclayton49462 жыл бұрын
It's all about the steroids man! Low reps, High reps it doesn't matter if you don't take steroids you ain't looking like Arnold so for naturals it would make sense to lift reasonable weights not huge weight that damage your knees!
@MrBmantheman2 жыл бұрын
Guys... One of Arnold's approach's was to use lighter weight for higher reps. You know? Are you sure you weren't idolising Ronnie Coleman? Lol, Arnie I think is known for emphasizing form and mind muscle connection when lifting. Rather than weight...
@Andrew-rh8pw2 жыл бұрын
This is just as silly as the opposite. You've gone from one extreme to another. There are countless examples of high intensity routines, programs, etc. that work great for people all throughout their lives with minimal injury risk. Injury risk reduction is difficult to predict, and probably doesn't have to do with high intensity or high volume in and of itself, but rather proper training and gentle progressive overload.
@danchanner78872 жыл бұрын
@@Andrew-rh8pw You Millennials are all missing the point. Back in the '80s there was no Internet no KZbin. All we had to go on was in magazines and the odd TV programme. None of the smarter training programmes were readily available or advertised like they are today. Everyone lifted heavy. Different era.
@myleshood2 жыл бұрын
"Your proximity to failure is what's driving your growth response" Thank you for this knowledge
@OKOKOKOKOKOKOK-zn2fy8 ай бұрын
When you train your medium twitch fibers for endurance to failure, they act like high endurance fast twitch fibers. This will give you the maximum hypertrophy from your medium twitch and fast twitch fibers while also giving you the best possible endurance. Not bad for light weights. Sandow was on to something.
@forestantemesaris84474 ай бұрын
This applies in every area of life
@mu92842 жыл бұрын
The weather looks lovely.
@Kboges2 жыл бұрын
Thanks! SD weather is always great.
@simonscowled99252 жыл бұрын
Perfect video: straight to the point and sub 5 minutes which makes it easier to watch in entirety
@Kboges2 жыл бұрын
Thank you!
@DocPaolo8 ай бұрын
Thanks for posting this video. As a physician, I totally agree on the messages delivered in this video of yours and, if I could, I would like to add a note; training with high repetitions, not only will stimulate muscles growth but, will avoid injuries due to heavy load over the tendons and joints. Anyway, really good video 🤝
@Kboges8 ай бұрын
Thanks, Doc!
@DocPaolo8 ай бұрын
@@Kboges ... anytime kid, keep posting good informative videos like this one 🤝
@matthewmayfield4543 Жыл бұрын
I’ve always questioned this with other fitness people. How do my muscles know the difference between failure at 50 reps vs failure at 8 reps with more weight? I think you’re spot on as always
@ezewade042 жыл бұрын
I’ve watched two videos and have already logged multiple one liners in my journal. This dude is no bs, all education.
@Kboges2 жыл бұрын
Wow! Thank you! I'm happy the content resonates with you!
@CarlosCastro-oj4xd3 жыл бұрын
Calisthenics is where it’s at. Great vid 👍
@Kboges3 жыл бұрын
Agreed! Thank you!
@davidbarefoot65313 жыл бұрын
Such a helpful video, you seem to take things that can be complicating to understand and put them in a very simplified explanation! Keep them coming, I’m learning alot and have actually totally switched to daily bodyweight workouts since watching your channel
@Kboges3 жыл бұрын
Hey, thank you so much. I feel a lot of training is over complicated, so my goal is to break down some of these concepts and show people that fitness is WAY more accessible than they though. I'm happy you are finding the content helpful. Thanks so much for the support, David. I really appreciate it. If you ever have questions, just let me know.
@kingadjust6201 Жыл бұрын
@@Kboges I love your mindset on training keeping it simple is the way to go you just pick basic workouts and do them watching fitness KZbinrs makes people confused since everyone says the opposite of someone else which is confusing 😎👍
@George-um1ke10 ай бұрын
@@KbogesHello Kyle. Since I saw your videos I started to train the classic ppl in a daily basis. I don’t have a specific rep target but I always aim for 3-4 really hard (close to failure) sets for every body part. I’m doing this most of the days and some days I rest. It is way more fun and doable this way than doing 2 hard workouts with 10 sets for every exercise. I also think that giving you muscle a daily “reminder” or trigger to work, it stays pumped and full through the week and has a better potential to grow. 3-4 sets done in a circuit mode with 2-3 min rest between exercises hitting all major muscle groups. I think I will grow even more. Thank u 🙏
@openminded87192 жыл бұрын
Right on! I take your advice to heart. I've been training since I was 15, I've always gotten that satisfaction we all experience from pushing that heavier weight..but now at 62 I really need (joints) to change to higher reps. So glad I came across your technique! Thank you my friend!
@Hazzahead2 жыл бұрын
Finding you on KZbin has changed my life and attitude towards fitness. I've always worried that high rep training would lead to muscle atrophy but now after listening to you I'm going to be doing heaps of endurance training :)
@kim8dk2 жыл бұрын
Muscles don't really care if it's high or low reps, as long as it's progressive. It's just not very efficient to do RM 1-3 or 30+ reps from a muscle building standpoint and high and low reps both have their disadvantages. That's why most stay within the 5-20 range.
@rishabbhattachaya66762 жыл бұрын
This channel just showed up on my feed and i instantly subscribed. Precise videos with no clutter or sponsorships and a community with brains. Great job man!
@bars19793 жыл бұрын
I personally find doing concurrent periodization (volume and intensity days) as a great way to design a program. For example, for the first day of pushing I might do a weighted push up for lets say 8-12 reps, and the next pushing workout i will do 20-30 rep sets to total failure with less rest time. I found this approach to work really well.
@Kboges3 жыл бұрын
Yes! I'm going to make a video on this very subject- periodization and sequencing different types of workouts. Excellent point!
@Nicole-fb6fr2 жыл бұрын
I do the same! Getting great results.
@Moiez1012 жыл бұрын
@@Kboges that sounds great. Looking forward to that
@davlmt2 жыл бұрын
yeah that's been the best approach for me, 5 workouts per week with 1 push/ 1 pull/1 legs focused on strength (with bodyweight finishers), and 1 upper/ 1 lower focused on volume with lower weight or just bodyweght exercises
@ramzibounar88472 жыл бұрын
I'm also doing this , also you can do both on the same session
@kimdavis78122 жыл бұрын
Excellent…. I’m 60 & post menopausal lifting my whole life…. This strategy will help me continue to THRIVE 🏋️♀️🏋️♀️🏋️♀️
@Kboges2 жыл бұрын
Awesome, Kim! Keep at it and let me know how your progress goes!
@ironcladnomad56392 жыл бұрын
A really important aspect of light training vs. heavy training is the toll your connective tissues take. Your tendons don't enjoy the copious blood supply that muscles do, so development and recovery are going to take longer. The trouble with fast strength and hypertrophic gains is that you increase your risk of outpacing what your tendons can handle, even if you muscles have no trouble.
@Eric-xk8cp2 жыл бұрын
I am more intermediate than advanced, but personally I find huge benefits to medium-intensity training (For example, 2-3 reps from failure for a set that might fail at 10 reps) at a higher frequency. I used to "get in the zone" before every workout, do a large number of sets with most of them to failure, and then the fatigue load was so massive that I couldn't have good workouts for several days, or my motivation before workouts was lacking because I expected or feared every workout would be a punishing marathon requiring massive willpower and endurance. Nowadays I'll commonly do 2 sets per muscle or per movement at medium-intensity but I can do this 5+ days a week, or just every day for some movements. The total volume is solid, I have fewer missed or postponed workouts (or time spent "psyching myself up" for workouts), and I find it relatively easy and enjoyable to workout every day, at least one or two muscle groups for a few sets. Once I get into that rhythm of doing something every single day, my energy levels, feeling of well-being, and enjoyment of workouts all tend to be pretty high. I also have a couple tender joints and I feel like this method of training reduces downtime from joint fatigue; my intuition is that it is better for cartilage and connective tissue to adopt this moderate approach, which becomes more and more important as you age. I feel that high-frequency training is commonly used by or known about among advanced athletes, but for intermediates or beginner-intermediates I strongly suggest giving it a try. The biggest first step to learn is how to pace yourself. At least for me, I had to train my mind to understand that you don't need to totally "destroy" a muscle group or pump through high-intensity sets every time you work out. Calculating total volume is more "intellectual" as opposed to the "emotional" feeling of pushing yourself to the limit every time, and you need to get used to that. I compare it to advice which Hemingway gave to writers, which was something like "stop while you still want to keep going, then you'll be motivated to start again the next day." I do still work in tough sessions from time to time, for example to test max reps for a movement (and thus monitor progressive overload), to get that exhausted and "torn up" feeling which can be pleasurable in moderation, and to make sure I am sometimes activating whatever stimulus responses might be brought on by failure and high-intensity as opposed to total volume.
@doyourownresearch72977 ай бұрын
talking absolute nonsense here, brother
@scottli23083 жыл бұрын
Hey man, I'm the guy who had that really long ass comment on that reddit post about your channel! I just saw this video and your most recent one and I got to say, your information is very spot on and very solid (and this is coming from an advanced athlete that can planche, freestanding HSPU for reps, do all my splits, front lever, OAPU etc). It's hard these days to find people who are giving out quality fitness information and even harder to find people who are giving out quality bodyweight fitness information, but you are definitely giving out great information. Sorry about the misunderstanding from the reddit post's OP. Keep doing what you're doing. you've got a great physique, and you've just gained yourself a new subscriber!
@Kboges3 жыл бұрын
Thanks Scott! I truly appreciate the kind words! I definitely didn't take the misunderstanding personally, I hope I didn't give that impression. I also totally understand how someone can mistake hearing something in a video, and then explain that to someone else. It happens all the time and it's just a part of coaching people- nothing I hold against anyone. Thank you for the support! It's great to have an advanced calisthenics athlete comment here so thank you for that.
@radercalisthenics3 жыл бұрын
I think I finally figured out why my comments keep disappearing so hopefully it's fixed. Just wanted to say another great video and you're totally channeling stuff that is always running through my head. Thanks for your work!
@Kboges3 жыл бұрын
Thanks so much Stephen! Much appreciated. Looking forward to collaborating with you on your FB project in the near future.
@marcusuni19693 жыл бұрын
Great video as always. The baby arrived on Tuesday, you're not wrong about being tired hahah. I'm going to adopt some of your principles in my training starting with a higher frequency but shorter sessions to try and overcome the tiredness. Look like the subscriber count has gone up as well, keep up the great work.
@Kboges3 жыл бұрын
Marcus!! Congratulations!!!!! Dude you are going to have some incredible experiences in then upcoming months. I'm stoked for you. Training as a new dad is tough, so mini workouts might be where it's at, and the lack of sleep really cuts into the gains, but just stay with it, enjoy the training, and enjoy the process of raising a new person!
@marcusuni19693 жыл бұрын
@@Kboges thanks so much, really appreciate the words. Yeah I'm hoping to at least maintain and not regress. I've set up some rings hanging down from the attic, so pullups and pushups throughout the day are doable.
@tomasmiranda11742 жыл бұрын
Last year i wasn't able to do not even the first half of a one arm push up, and no matter how much i trained, i couldn't even do 20 normal ones. Since march of this year, i've been using this man's method, and my push routine have consisted in no more tham a few push ups and ring dips, intercalated. Now, after MONTHS of even trying a OAP and without the need of direct training, i was able to do one rep, very clumsy, but it is there. It is also worth mentioning that, currently, i'm doing 28 push ups as a max for my training, and this max is expanding every week. All this just to say, thanks, really. You added a much needed value to my life, and all for free. Gold content, invaluable information and endless gains. Thank you man, you're my hero.
@damonclark5742 Жыл бұрын
Congratulations. Keep moving forward, it sounds like you've been making great strides.
@grellis64832 жыл бұрын
Several months ago, I trained really heavy and had the best results ever. I then bent over to pick up some hay on the farm and did my back in worse than I ever had. I realised that it was because of the strain I'd put on my back from the heavy training. So yeah, great results but high increased risk of injury. It has taken me a few months to get over the injury. More reps with lighter weights is now my approach.
@RJ-is9ko2 жыл бұрын
maybe muscle knots and spasms. my muscles seized up from squatting. I thought I had a slipped disc. found out the muscle was trying to protect my spine so much that it spased out. pain didnt go away for 3 months.
@SteJohnAllen Жыл бұрын
No way - I had this EXACT problem with my back and it took me 11 weeks to get over it. After heavy training for a while, I literally bent over to pick up a spade and my back went!
@gogginsgoggins13382 жыл бұрын
Loving the content and explanations for someone like myself who doesn’t enjoy a traditional gym setup and prefers to work out alone 👌🏻
@Kboges2 жыл бұрын
Thanks Goggins! You are the target demographic exactly.
@LauritZenc2 жыл бұрын
Stay hard!
@issacharisreal10043 жыл бұрын
Amazing information . Finally someone who speaks and gets to the point! You explained it perfectly . I’m a sub now ....
@Kboges3 жыл бұрын
Thank you so much! I really appreciate the support. Feel free to reach out if you ever have any questions.
@iliveinsideyourhouse39433 жыл бұрын
I just done some high reps session on the rings. It's tough but it's feels good and makes me pumped as hell!
@Kboges3 жыл бұрын
Heck Yeah! I love the pump.
@TampaCEO6 ай бұрын
When I was young, I grew up doing bodyweight exercises. We kept a pull-up bar in the bedroom door. and held contests with friends and neighbors. I used to do pushups and dips throughout the day. I even walked around on my hands. As a young adult however, I switched to weight training. While this helped to grow big muscles, I never really "felt right". As I got older, I started to gain a lot of weight. One day, I decided to watch the people in the gym. I noticed a pattern. It seemed that the BEST LOOKING, BEST BUILT men and women were not "lifting weights" or "doing cardio". They spent most of their time doing body weight exercises. They were on the floor doing yoga, Pilates, pushups, pullups, etc. So I switched my training. Rather than lifting, I now spend nearly all of my time doing floor exercises, or pullups on the straps. I do a ton of band work hitting every muscle in my body. I still lift weights, but only as a "supplement" - at the end of my workout. This has had a dramatic effect on my body in how I look and feel. I am so happy that I have rediscovered bodyweight training!!!
@KrisVic913 жыл бұрын
Well yeah mate. Old school strongmen in the 1910s, 1920s used pretty light weights, just loads of reps and very concentrated. Example, Eugene Sandow.
@Kboges3 жыл бұрын
100%!!! This is something bodybuilders/physical culturists have known for over 100 years. Lot's of these guys talked about light weights, high reps, and mind/muscle connection. It is very sustainable.
@KrisVic913 жыл бұрын
@@Kboges Yeah. I wonder why nearly all you here in gyms is "Lift Big to get Big!". Ego lifting I guess. There's still some PTs that tell people to use lighter weights to "cut".
@Kboges3 жыл бұрын
@@KrisVic91 Yeah I think powerlifting training methodologies have influenced the gym culture a lot. Lifting heavy can be really fun when you start chasing weight on the bar. However, it comes at a costs, and for me it's just not worth it. HAHAHAHA I love the "light weights to cut"! Lot's of funny stuff out there.
@KrisVic913 жыл бұрын
@@Kboges Man I saw that light weights to cut on a bbc show here in the uk on tv! 2 guys were buking, the other two were cutting. And they told the cutting guys to lift light weights. I couldn't believe it. How do people get so wrapped up in dogma?
@JensMHA2 жыл бұрын
I have been dabbing with Sandow/Atilla over the last year or so, getting back in the game, alongside LISS and BW movements. It works, and it works better when one stays consistent (surprise, surprise). Best "side effect" I have gotten so far, is that I have partially loosened up on my left shoulder, elbow and parts of my back, which put me off the heavy weights in the first place. Now in my fifties, I am more interested in sustainability within the limits of the wear and tears, than overall mass and strength, which may have been the target in my early 20s, and incidentally may have had something to do with the wear and tears... If interested, I can recommend "The lost secret to a great body" by David Bolton, that explains the program(s) to great depth. It is well worth the read, both for practioneers or if one just has a general interest in training history. :-)
@AmeyaBenare2 ай бұрын
When we get serious about getting just the right info nothing else, we stumble on this channel
@Daniel-cp3jw Жыл бұрын
The content in this channel is priceless. Incredibly valuable information. As usual good channels like this trigger also many philosophical aspects as a bonus byproduct.
@Kboges Жыл бұрын
Thanks for this comment, Dan! I appreciate that very much. Glad you enjoy!
@marius35mm2 ай бұрын
This was the workout content I needed. Thank you!
@a.l.alexander36687 ай бұрын
Proximity to failure regardless of rep count makes a lot of sense. Thank you sir.
@Shankavellixo2 жыл бұрын
Well explained content as always! Doing high reps has helped me become stronger in my upper body lifts for sure! Would love to see a video explaining how to cut properly and reach bf below 10% too!
@drumrit2 жыл бұрын
He's done a video on how to get lean and muscular. Nutrition principles
@chunkwobbler25442 жыл бұрын
TUT: Time Under Tension. It always works.
@Kboges2 жыл бұрын
Yep!
@codymoore78412 жыл бұрын
This guy has the best training videos.
@mikemikel16292 жыл бұрын
Those pushups are so clean I can't help but be impressed
@Crocodile_Appreciator3 жыл бұрын
Love the high-rep training for upper body, but any tips on avoiding nausea when pushing really long sets of lunges, squats, etc.? Thanks!
@Kboges3 жыл бұрын
Hey Paul! For lower body, make sure your breathing is on point and coordinated with your movements. Also, consider taking extra time to build up to higher volumes. Maybe start with half the reps that would make you nauseous, then start adding a little bit of volume every week as you give yourself some time to adapt. This usually goes away pretty quick, and will eventually not be a problem. Also, adding in some easy cardio can go a long way for making you more resilient to this.
@Joao-ur7ey3 жыл бұрын
Fasted training
@Anonymous77-s1s2 жыл бұрын
I'd recommend slow progressive overload
@kalliman18432 жыл бұрын
Keep going
@Anonymous77-s1s2 жыл бұрын
@@kalliman1843 and that's the truth
@djj3357 Жыл бұрын
Its quite impressive how you just owned the horizontal rows btw! every rep with strict form!! like a stroll in the park. You never disappoint Kyle!! 💪🏾👏🏾
@Chuckler1272 жыл бұрын
Thank you for making this. It gives me more confidence about sticking to calisthenics as I get older.
@noobyproduction2 жыл бұрын
Your proximity to failure is what's driving your growth response
@blackbird13832 жыл бұрын
What a background.... Perfect set up for healthy body as well as mind...
@Kboges2 жыл бұрын
Thanks so much!
@Kidkromechan2 жыл бұрын
I think it's quite important to have a good amount of weight with good reps. Not too heavy, not too light. Sometimes, high reps can just get my arms tired due to fatigue but not the actual muscle.
@Kboges2 жыл бұрын
Great point!
@BB-rs2ib2 жыл бұрын
Your arms getting tired is your muscle getting tired. What do you think arms are made of?
@michaell1425 Жыл бұрын
@@BB-rs2ib lol
@GetOhn5 күн бұрын
Best pain free gainz I've ever achieved in my life were from high rep, high frequency inverted rows, pushups, and lunges.
@KbogesКүн бұрын
Same here!💪
@DarkPhantomSky2 жыл бұрын
Love your concise way of explaining these concepts.
@dreamdiction2 жыл бұрын
I've been saying this for decades but so many guys remain attached to the old dictum of "heavy weights with low reps for bulking" but "light weights with high reps for definition". Finally, a scientific explanation.
@Karan_aloneboy Жыл бұрын
Recently got your channel And I love the content You provide genuine and to the point knowledge Keep doing it ❤️❤️
@Kboges Жыл бұрын
Thank you, KUKU! I appreciate that!
@chrisstanley94773 жыл бұрын
I agree with this. I only do prison style workouts very high volume and intense. Even though its a lot of endurance i still made size gains e.g. sets of 100 reps bodyweight squats when i started i could barely get more than 50 reps. Once it got too easy i threw on weighted backpacks for the high volume. I havent trained the skill moves but in terms of muscle i got results. Thanks for the vid 👍
@Kboges3 жыл бұрын
Agreed! My legs actually look better from high rep BW squats, high rep weight vest squats, sissy squats, lunges etc. than they did when I lifted. These movement can definitely build muscle.
@ryanhookstra96853 жыл бұрын
I can certainly vouch for this method, I purchased Kyle’s 12 week customized program from his website and I HIGHLY recommend it to anyone who is wanting to get serious about calisthenics!
@Kboges3 жыл бұрын
@@ryanhookstra9685 Ryan! Thanks so much for the endorsement. I'm so stoked you are enjoying your training!
@paradoks74873 жыл бұрын
What’s your workout routine?
@iliveinsideyourhouse39433 жыл бұрын
I used to do 500+ air squats but now I do 32kg kettlebell sumo squats and only managed to get 70+ reps per session lol I'm weak.
@beginnercalisthenics3 жыл бұрын
First time here. I'll be back for more! I'm a beginner, but am working hard.
@Kboges3 жыл бұрын
Thanks! Your hard work will pay off. Just train consistently. Make it a lifestyle and plan to do it forever. If you ever have any questions, let me know.
@monkeyd.vinsmoke60882 жыл бұрын
You are one of the blessed ones, who look awesome with short hair Dude perfect hairstyle, just same lenght and life is easy
@PunchNugget2 жыл бұрын
binge watching this channel. so simple yes so much info!
@alistairjimmy913 жыл бұрын
This is incredibly helpful, thanks so much. Info like this makes working out seem so much less complicated
@Kboges3 жыл бұрын
Perfect! That's my goal. Just trying to simplify it and cut through the distractions. I'm happy you found this helpful!
@eztvlight12022 жыл бұрын
Looking forward to this channel having 1 million subs.
@steelgila2 жыл бұрын
Couldn't agree more and I can attest to this concept not being a new thing either. As matter of fact I was reading a column by the one time legendary John Grimek from a 1950s era "Strength and Health" magazine(I think that's the name) where John was actually concerned about his legs getting to big from the heavy weight he was using so he cut down weight and focused on high rep leg work. To his chagrin he found that style of training slapping on size like crazy!
@Kboges2 жыл бұрын
Totally, steelgila! A lot of old school lifters found high reps to be incredibly useful. ditillo2.blogspot.com/2009/12/give-weightless-squats-chance-paul.html
@carlost94542 жыл бұрын
It is essential that you explain to most people that muscle grow is not strength grow. That is why bodybuilders can’t win in weight competitions.
@Kboges2 жыл бұрын
Spot on! Yeah it is something that is poorly understood my most people. I've explained it in several videos but will definitely revisit it in the future. Great point, Carlos.
@silentdogfart48922 жыл бұрын
Really loving this channel and the effort you put in.
@Kboges2 жыл бұрын
Thank you!
@case_2 Жыл бұрын
this video is just as much helpful as beautiful your video's background is.
@keennanvisga41332 жыл бұрын
As a climber, I think it's also important to train the one rep maximum power with long rests in-between. Especially for finger strength I'll start mixing in high rep excersise for conditioning as well
@m.helazior99322 жыл бұрын
watch out for your training, there are only tendons in the fingers. And tendons and muscles do not work the same
@keennanvisga41332 жыл бұрын
@@m.helazior9932 thank you. Training fingers also trains the muscle belly of the forearm. In theory, the stronger the forearms, the stronger the fingers
@Lexthebarbarian2 жыл бұрын
This video inspired me to train in a different way from now on. Thank you.
@warriorstrength67979 ай бұрын
High reps indeed do build muscle. I see more of a pump when training bodyweight than with weighted calisthenics. I'm gonna spend a year or more progressing with the basics with this workout I'm doing right now to save my joints Pike push ups Chin ups Push ups Dips Inverted rows Y raises T raises
@tzyagamalyezer59832 жыл бұрын
great content bro ur preaching low reps and bodyweight exercises which will ensure full health and mobility long term nice voice as well
@pedrocoli19943 жыл бұрын
Thank you Kyle, helpful as always!
@Kboges3 жыл бұрын
Thank you!
@seanclarke40612 жыл бұрын
Dude I love your approach. You're offering different and useful info on calisthenics! 🙏🏼👍🏼 preciate it
@adimessilegend10972 жыл бұрын
This guy is soooo underrated
@Kboges2 жыл бұрын
Thank you! I appreciate that!
@samthao32 жыл бұрын
Very well explain with such simple understanding on how to build muscles. Awesome.
@timthorne3721 Жыл бұрын
Thank you. Recently diagnosed with glaucoma. Normal weight training is not recommended. This video gives a pathway to build some well needed muscle without blowing up eye pressure. Will give it a go, can tell if it does not cause problems as sight is immediately effected. Really appreciated!!!!
@Kboges Жыл бұрын
Tim, sorry to hear about your diagnosis but happy to hear you can still find some way to train!
@dmullen19942 жыл бұрын
Binary action of muscle fibers point really opened my mind thanks.
@jedlimen1232 жыл бұрын
Great information, clearly explained. Thank you!
@Kboges2 жыл бұрын
Thank you. My pleasure!
@xxconnanxx5009 Жыл бұрын
I really did find throwing heavy weights in a bag and doing push ups annoying I really thank you for this information
@lsporter882 жыл бұрын
Very thorough explanation. I must agree. I would only add that training with heavier weight tends to build capacity for generating greater force (in other words strength and power) a little faster than high reps with low weight. Otherwise, Powerlifters would never train heavy. But on the other hand, high reps can cause muscle hypertrophy a bit faster while being safer (your physique looks good by the way). Great video.
@ukguy2 жыл бұрын
Also high reps build muscle endurance which you won't get with strength training.
@lsporter882 жыл бұрын
@@ukguy This is true.
@michaell1425 Жыл бұрын
So you will get bigger faster with high reps vs low reps?
@Nas7212 жыл бұрын
Great video, thanks for the education, much appreciated. BW from the UK
@Whosyourdaddy212 жыл бұрын
Another thing to take in account is acceleration. The more you accelerate through the concentric portion the more fibers you recruit and you train your body to recruit more fibers earlier in the set over time.
@Kboges2 жыл бұрын
YEs! Excellent point, David!
@michaell1425 Жыл бұрын
So try to go from rest to lifting on each rep as quickly as possible?
@lt38806 ай бұрын
I avoided high reps early in my training, because I was limited by oxygen and less by muscle failure. But it occured to me that it should be part of my training for a more complete fitness level, and the knowledge that basically anything up to 30 reps still gives growth stimulus helped me worry less about building muscle.
@sampradafoto2 жыл бұрын
Thanks for the quality content, awesome job, keep it up man! 🔥
@brabbit87903 жыл бұрын
Hey man, liking the channel. Got yourself a new subscriber.
@Kboges3 жыл бұрын
Thank you! I appreciate it very much. Let me know if you ever have any questions.
@mikie6453mikie2 жыл бұрын
Great explanation and will keep this in mind as I train.
@prosperity1442 жыл бұрын
You're a beast!
@Kboges2 жыл бұрын
Hahaha thank you, but I'm literally a pretty average guy. I just like fitness a lot.
@Aeviae2 жыл бұрын
Great video. Exactly what I was looking for.
@Kboges2 жыл бұрын
Thanks, Anthony!
@abzinokartelino50352 жыл бұрын
thats amazing to know this info!
@Kboges2 жыл бұрын
Thank you. Glad you enjoyed.
@andynonimuss629811 ай бұрын
A few additions here: It's not all about muscle fiber recruitment. It's also about depleting muscle glycogen. With heavy-weight low reps (1-9), you have more micro-tearing and less glycogen depletion. With high reps (20+) you have less micro-tearing and more glycogen depletion. The best range for both micro-tearing and glycogen depletion is a medium rep range (10-19).
@Kboges11 ай бұрын
Yeah I think there is some nuance here… it certainly isn’t all about recruitment, you probably want slow enough contraction speeds to have for high levels of force, and therefore high levels of mechanical tension applied to the fibers innervated by high threshold motor units. This is why heavy weights with low reps and very little metabolic stress stimulate growth… and why high reps close to, or to failure stimulate growth. Some researchers hold the position that metabolic stress and muscle damage actually are not independent drivers of hypertrophy. They have good evidence to support this. sandcresearch.medium.com/what-determines-mechanical-tension-during-strength-training-acdf31b93e18 Also, as I touched on in the last comment, damage and glycogen depletion not drivers of hypertrophy. There is ongoing research on this topic, but in general, the industry seems to be moving more and more towards mechanical tension as the primary driver. I’m not ready to write off metabolic stress or other drivers just yet, but you can read some of Chris Beardsley’s stuff and make your own decision on how you weight the evidence.
@andynonimuss629811 ай бұрын
@@Kboges Your referenced article mentions both force and fatigue are necessary to stimulate muscle growth and I agree. The downfall of most research is that it is all short-term research with a limited budget. I have my own long-term research that shows moderate weight and moderate reps are superior for strength and size. I just finished a full year of training (6 days a week) by working my arms two times a week at four sets per session. Each session of four sets was progressive with 12,14,16,18 reps. In one year I put 2" on my arms (a cold 2.1" to be technical). I have 12 months of data in my MySQL database (I'm a programmer by day) as a real long-term study. This data demonstrates day-by-day, month-by-month that a moderate rep range with moderate-heavy weights is capable of fast gains in size and strength. Now I'm working on my second year of research training and I am predicting a 1" to maybe a 1.5" arm gain because of adaption. Everyone is so focused on recruitment and micro-tearing, but depleting that muscle of most of its energy is also an important part of stimulating that muscle for growth. My research demonstrates you need BOTH for fast gains in strength and size.
@Brandon-os3qr2 жыл бұрын
100%. It is absolutely true that higher reps can build muscle just as well, but it's at least worth noting that lower reps with heavier stress DOES have empirical evidence of building *strength* more so than higher reps at a lower stress level. I'd still find ways to include some, but would agree that higher reps can be if not should be the emphasis
@108Existences11 ай бұрын
That's kool yo. Thanks. Just what I was curious about. It's like what Mike Mentzer said about his program, that the body should be adapting to weight and _intensity_ in order to grow.
@someguy50352 жыл бұрын
Every person I have ever talked to, who I wanted to be like, has told me the same things - go to failure ever set. Some of them say they don't even count the reps. Many also state they leave tension on the muscle between sets, as in, they hold the bar/weight/whatever in place between sets and then go again. I don't think this is something that can be done for people that are still working their ways up, but it is something that you have to do to break through the plateau and get to the next level. No way I could have gotten a good workout doing this when I first started. it just wouldn't have been possible. But I am trying to work towards it now.
@substitutebrother31592 жыл бұрын
What a G! Commenting for the algo.
@Kboges2 жыл бұрын
Thanks dude! Much appreciated.
@Intuitivelogicalintrovert3 жыл бұрын
Awesome channel, thanks for helpful vids,.
@Kboges3 жыл бұрын
Thanks so much!
@matteocomune8440 Жыл бұрын
great great video. You explained very important things
@petemarron66772 жыл бұрын
Informative and to the point, thank you
@efisgpr2 жыл бұрын
Amazing list of benefits, but of note are GPP for playing with your kids/grandkids, labor jobs, chores, long-duration skill work such as martial arts and dance, and mission prep (SEALs do up to 50-rep sets leading up to missions). Just my 2 cents.
@LaMach4204 ай бұрын
If the internet wasnt already a time capsule your content would deserve to be in one, priceless information. Quick question, would you say high rep supersets are sufficient enough to replace or at least substitute some cardio?
@a.l.alexander36687 ай бұрын
Who would’ve thunk I would fall in love with calisthenics at age 62..
@Kboges7 ай бұрын
Any time is the perfect time, dude!
@lesfeckingo9 ай бұрын
With the latest Brad Shoenfield research this is even more salient. Researchers tested 52 maximum sets per movement per week at the end of a mesocycle and STILL saw hypertrophic gains. Upwards of 26 sets per workout, twice a week at the end of the 12 week meso and starting it at only 22 sets. Just crazy how effective it was and weight didn’t matter. Just 2 RIR (though the specific study was done with RIR 2, 6-8 reps in the first session and 10-12 in the second)
@Kboges9 ай бұрын
Well said, Bryce!
@user-xl8yb3fk9e2 жыл бұрын
When I was about 16 y.o. I used to be judged because of the way I trained - I was keen on doing some workouts which included high-rep sets, but gym rats were like "Nah, bro, that is not the way we get our shape here". But I wonder, why did they give a shit about my workout style. I've spent two years in a total confusion how to train PROPERLY (tried to combine loads of pieces of advice), but now I get the point - high reps and calisthenics fit me the best, im pretty light (about 58 kg). Just for those who are confused - do your thing, it will work out. Sometimes it is not THAT neccessary to listen to some random guys who just have another way of training. Keep it up, guys!
@keelobrown49913 жыл бұрын
I heard that it can also build strength to. That when your slow twitch muscles fatigue, your fast twitch muscle fibers take over, is this true?
@Kboges3 жыл бұрын
Correct! The technical term for this is called the "size principle".
@hekkrjs26983 жыл бұрын
I also heard it’s about the ‘speed’ at which you perform exercises. If the force incline is higher the body takes more fast twitch muscle fibers as the body uses the ones, which get the job done best and most efficient (economic). Still, I‘m actually not sure about the way you should perform tbh. I feel like too much speed can help you compensate for a range of motion you aren’t strong at. I guess it’s more about trying to perform it quickly like trying to perform a deadlift quickly. It might not be or seem quickly from the outside, but is performed as one.
@hekkrjs26983 жыл бұрын
@@Kboges Thank you for your tips and confirmation!
@Kboges3 жыл бұрын
@@hekkrjs2698 My pleasure.
@dougie-thugie2 жыл бұрын
@@Kboges thanks dudes, very informative and was thinking that question, while watching lol
@Clayvalue Жыл бұрын
**Your proximity to failure is what's driving your growth response**
@baranjan41727 ай бұрын
Great info. Don't do 10xXX pushups. Do reps to failure each series till you reach XXX. I will.
@notdoingmeth65792 жыл бұрын
That's a very beautiful push-up form. I can never hold my lower back that straight continuously.
@drh77 Жыл бұрын
Thanks! Simple and clear
@ruthieratliff24587 ай бұрын
I do agree that as long as sets are taken to failure you can build muscle . However I do think that there is a difference in physique appearance from those who trained in the 6 to 12 range and those who just do primarily higher reps
@Kboges7 ай бұрын
Yeah there certainly could be!
@PhaseSkater2 жыл бұрын
i broke my foot and had crutches for 2 months. was still active and went out a lot. my arms looked amazing afterwards. nothing super heavy, just body weight on crutches, but my arms became my legs and tons of reps clearly. look at someone in a wheelchair also, usually their arms are pretty ripped
@brainymeathead92063 жыл бұрын
This is very insightful!!! For me a mix between low and high reps really makes up a amazing training session 🦾🦾🦾 For training I have to ask: 1. How often do you add in unilateral movements to prevent any imbalances, and would it be better to use weights to target weaker areas such as floor press, dumbell row, single leg deadlift etc? 2. What are your thoughts on Kneesovertoesguy, and could his bw exercises such as the atg split squat, slant board squat, nordic curl and single leg jump be done in a more frequent basis by doing 3 - 4 days per week?
@Kboges3 жыл бұрын
Agree, Hype God. Lot's of really cool ways to mix high and low reps. 1. I will throw in unilateral work as an easy day or as accessory work. I'm a big fan of lunges, and step ups, but I don't do a lot of unilateral work on the upper body- just occasional 1 arm push ups for fun, and occasionally so 1 arm rows. Adding in weights can definitely be useful to bring up weak points with a bit more variety and precise targeting. Useful for sure, but not necessary. 2. A client just told me about him so I've only seen a few videos. So far, I rally like what he has to say. As far as frequency goes, if you build up to it I think it should be fine. For exercises stressful on joints, use lower volume at first, cycle through variations to allow for better recovery, and start with low volume and add volume slowly. Plus, it's always good to go through some preparation work before embarking on more stressful training.
@brainymeathead92063 жыл бұрын
@@Kboges thanks for the input! Really want to eliminate my weaknesses which is mostly upper body, and been looking for dumbells for a while, I was curious of KOTGuys content and decided to give it a shot, will experiment doing the leg exercises with higher frequency
@Kboges3 жыл бұрын
@@brainymeathead9206 Sounds good! Let me know how it goes!
@koryos42732 жыл бұрын
For me it's really great to start with hard exercises/heavy exercises (weighted Calisthenics) and to finish with high rep exercises. I can really recommend EMOM
@efwfew Жыл бұрын
I realise I think on the end of my 2nd year of lifting that I needed to switch to high rep. I saw a video of.. i think it was Kai Greene at that time curling something like 8kg, while I was here trying to curl 16kg. I thought there was a problem when this huge bodybuilder was lifting less than me. I also have grandparents that lifted all their lives (heavy) and are suffering from it today, they always say that they were stupid trying to lift as heavy as possible "we didnt know what we were doing" High rep low weight all the way
@Kboges Жыл бұрын
Yeah even back in the early 1900's a lot of physical culturists discovered that high reps worked really well for building muscle. It's a common myth that you need a ton of resistance to build an athletic and aesthetic physique.