The "GTG" side effect: MUSCLE GROWTH

[@chunkwobbler2544]

This is so true. Back in 2009 when I started my current job, I found myself working so many hours that going to the gym became very impractical. I was working 7 days a week so I implemented a system as basic as can be: One day I'd get up off my desk, walk to the back of the file room and bang out 2 sets of 20 pushups, every hour on the hour. The next day I'd do the same but with squats. So I did the same thing for almost a year until I secured my job. I got very lean and muscular and was flooded with endorphins all day. I did develop some shoulder imbalance issues, which is to be expected when only working horizontal pushing while working a desk job, but overall it was a great experience. These days I'll occasionally do that with lower body movements like squats and variations of lunges; the results never disappoint.

[@Kboges]

Yeah this is such a great approach. It is so simple and unassuming people can't think it works, but it does. It works better than most people think.

[@chunkwobbler2544]

@@Kboges Indeed, coach. And as an added bonus, this approach also keeps your metabolism churning hot all day. I haven't done it in a couple of months so now I'm all fired up to go to work tomorrow and start squatting/lunging every hour. 👍👍

[@markay_]

This seems like an interesting approach…alternating exercises every day.

[@chunkwobbler2544]

@@markay_ Worked like a charm.

[@monocyte2210]

This is great to hear

[@spikespiegel5434]

One of the most fascinating quotes in fitness I have read: "Grease the groove is your primary work. The gym work is the secondary work".

[@Kboges]

I love it. Makes total sense.

[@RC-ic1co]

I've experimented with GtG, but couldn't stick with it long-term, so far. I believe doing it in parallel to my resistance training in the gym (3x/week) is more than I can usually recover from in time. Essentially I've treated the gym as my "primary work". Coming to the topic of your post: How would you treat GtG as your primary work and the gym as your secondary? Do GtG and go to the gym, whenever you feel the capacity to do so (however infrequently that would then be)?

[@BradleyCTurner]

​@@RC-ic1codepends what youre greasing and grooving. Im not sure id say gtg takes priority over the gym since you can get a lot done in a specific time frame, but for prioritising something gtg should be the focus, so i guess balance it based on needs, if you really want to focus on pullups, impliment gtg for them, and do gym around it, and vice versa if gym takes priority.

[@RitzCaraldo]

i agree. i do different pushups, burpees, squats, pull ups as much as i can every day. when i get a chance i hit the weights. served me well.

[@Karkawry1970]

GTG is all I currently do, as I work from home more now this has been made possible. I just 'roll' GTG into my day. Coupled with diet, this 52 year old has seen some great life enhancing change. Great reminder Kyle!

[@Kboges]

This is so cool to hear! It's a very sustainable and effective way to train. Keep it up!

[@TheOFFman64]

Last few years I've been doing almost only GTG push ups (hope I used that term correctly cause I just learnt it) and it's unbelievably how good that exercise is.

[@pilsatortube]

same here at 57!! LOVING it!

[@davemccloskey197]

60 yr old and been doing it for 5 years now , works great.

[@vans2548]

I think it's also cool how this very channel is an example of GTG. Short but quality videos, done consistently over the past couple of years, and you have built up a great body of work and knowledge that people all over the world can learn from. Peace to all!

[@pico5746]

GTG is pretty fire, In calisthenics it helps you train those mad hard skills faster imo. And so you can do more sets and reps of really taxing movements in your workouts thus getting more gains. So indirectly GTG is solid.

[@Kboges]

100% right!

[@FluffyBunnySlippers]

Bussin for real real no cap

[@emmaholmez]

Total game changer for me, started GTG September 29, 2022 and it has helped me be consistent daily and results came after naturally. I have a book full of reps logged which is really encouraging. So happy to find this channel. Thanks for all the free videos Kyle, finally bought the 2 courses today. Loving them!

[@Kboges]

Well done, Emma! That's a great way to go! Wow thank you for supporting the channel with your course purchase! If you have any questions about any of the material or application, or want me to review a program, just shoot me an email. I'm happy to help however. Much appreciated!

[@emmaholmez]

@@Kboges Oh thanks, that's so great! Appreciate the great service.

[@StrongandConditioned]

And on the seventh day, K Boges ended his work which he had done…. Just after his awesome Sunday upload Thank you brother. GTG is a game changer

[@Kboges]

HAHAHA Thanks brother! Yeah GTG is pretty amazing and if there ever was a real "hack" for fitness, that is it.

[@hydesheik1080]

…and look, it was very good - Fitnesis 2:2

[@jessekrause8932]

Knowledge transfer.....thank you.

[@Kboges]

Thank you, Jesse!

[@Ymirson999]

As always, I appreciate how your videos are both informative and brief. You get the information out and that’s it. Unlike so many others you don’t spend 9/10 of the video trying to convince people how cool you are. Thank you for your work and I’ll see you soon.

[@Kboges]

Thank you! I do my best to get the point across quick. Thanks for watching!

[@aberwood]

Great video. I think we massively undervalue tendons in bodybuilding, they hold so much strength (without requiring extra mass) but we focus on major muscles because they look better. GTG always seemed to help my tendons catch up with my muscles, usually fixing injuries in the process. The main thing that sucks is the time spread, tougher to make a GTG workout effective if you're working a 9 to 5.

[@SynerstarHealthOver50]

Totally agree, we tend to mainly focus on muscles as that is what we primarily see but tendons and ligaments and their strength and flexibility go hand in hand with improved muscle growth for sure, IMO. And this is something I have only started to think about the past year.

[@IronTrench613]

I keep a pair of dumbells at my workplace Do farmer holds (farmer walks but just hold in place) and do push ups as my GTG If it’s just a group of guys at ur workplace then you might be able to get away with it lol

[@HolaWorld]

I like how your videos are like little lectures and speeches. It almost feels like I'm in class, listening to a college professor. This has actually been part of my exercise the past few months. Every time I've walked past an outside gym, I've casually done dips, push-ups, chin-ups, or a dead hang. Just one set, then I've kept walking.

[@Kboges]

Thank you! That's exactly the intention and what I wanted to create with these. Good to hear! This simple approach will add up and do some awesome things for you. Keep it up!

[@pulqueeve]

This channel is a hidden gem!

[@Kboges]

Thank you, Florin!

[@thejugde859]

GTG is also good someone just getting back into fitness and taking care of themselves. As it can build habit and discipline. Once again good straight forward information, I've said it before but I will say it again this channel is a breath of fresh air for fitness related content.

[@Kboges]

Yeah that's a great point! It's probably the best approach for that application. Thank you, judge!

[@mace4978]

I find greasing the groove to be extremely helpful when I don't have the time for a full workout in my day. But that's not just convenient for tight schedules, it's also extremely powerful to learn new moves and skill ! I gained a lot of mastery over pistol squats and levers with this method, and I'm far from over with it. Great video, fits perfectly with your training approach Kyle.

[@Kboges]

Thank you, Mace. 💯 agreed. It’s such a useful tool and anyone trying to make gains longterm should experiment with it. Great to hear from you bro!

[@pastaboinch]

This couldn't be more true for me regarding my leg size and skateboarding. I skateboarded when I was a kid but I gave it up for many years. Now I'm in my mid-20s and I recently picked up skateboarding again since I work from home and have a lot more free time on my hands. When I started again last year my legs were super sore after every session. Initially, I thought the soreness was simply my body aging and losing it's abiliity to recover from exercise. At least 5-6 times a week I'd spend time skating around the town, and at least an hour at the skatepark, repeatedly jumping and doing tricks. I know skateboarding isn't exactly what most people think about when they think of muscle building, but after a year of going through that I've realized my legs are considerably bigger, and I never get sore from skateboarding anymore. I can spend hours pushing around town at high speeds, jumping, doing tricks for hours, and my legs have completely adapted to that demand. Essentially, "greasing the groove." They no longer become fatigued like they used to and they are considerably bigger than before. I've also followed this channel's workout philosphy with pull-ups and push ups and now my physique is looking a thousand times better than the times in my life where I'd spend countless hours in the gym.

[@emmaholmez]

Hey! Fellow skater here (bowl / transition) and same for me! I started following this advice on Kyles channel and its been crazy how much its helped my skating! I'm quite a bit older than you too and feel better than ever. Shred on!

[@XTheSpartanX7]

I haven’t had the mental energy to push towards failure which gives me the best progress so I resorted to GTG and I feel so much better. My technique is better and so are my joints. Along with that I see it as a daily practice instead of the go hard mentality which helps me actually do it.

[@ryandeffley7652]

I can see this being really effective with pushups because they can literally be done anywhere. The one issue with GTG on pullups is not always having a bar.

[@Kboges]

100% right. Push ups are a no brainer but for those who have a pull up bar available, this can create a very effective training approach.

[@bkdesignr]

This is great stuff man. The times Ive used GTG I managed to get crazy volume by the end of the day. Legit. Thanks brother as always!

[@Kboges]

It is a great approach! One of my favorites and always a viable tool to implement in a variety of cases. Thank you, bk!

[@NinjaChoke]

couldn't agree more. I often separate my dumbells, pushups etc sessions from bar pull ups. the aspect i focus on is intensivity of these sessions, i take minimum rest between sets, and take a huge rest throughout the day. then return for pullups (i do them slow and paused) it helps me to take a rest, cause pullups take ll my strenght. and i do random squats and horse stance which learned from Kyle and still do them, thank you for valuable information as allways

[@Kboges]

🙏💪 I love this approach. So cool brother! Keep it up!

[@DKFX1]

Another piece of great advice. The major advantage of this type of workout is that you won't feel deflated and aching throughout the day , everyday. When training to failure your body is screaming for rest and relaxation, but a busy schedule won't necessarily allow for that.

[@Kboges]

That is exactly right! It's a huge advantage, especially for people who need to manage fatigue.

[@lislearnitalianwithsongs]

As of January 1st I have begun keeping a diary of sets and reps of exercises I do throughout the day. I bought a small diary/journal, the Moleskine type; with dates. Greasing the groove constitutes like… 90% ofthe exercise I can get due to work, family and KZbin commitments. I must say that the “keeping the record”-thing is a real motivator: I am now able to understand the weekly volume of exercise I get, and I always try to push it a bit further with reps and intensity. Greasing the groove is actually proving to be effective. Thanks for the video!

[@Kboges]

Perfect! A lot of this comes down to finding what works for you and keeps you interested. Gtg is amazing for that for a lot of people and tracking your workouts is a really useful way to keep yourself motivated! Keep Up the good work!

[@mavrosciro]

Another side effect of GTG is improved form on your hard sets. GTG incentivises proper form and the total reps at the end of the day are so many more than your hard sets days, so that when you go back to those your technique will be overridden by GTG's form. I know this because I filmed some training sets and noticed the difference before and after GTG days.

[@Kboges]

100% spot on with my experience as well! I was planning on making another video specifically addressing this point.

[@lawsen3719]

2:00 I've seen so many transformations both online and in real life, when an overweight person losses a lot of weight, they all have huge developed calves, I have even seen this in my own family.

[@Kboges]

100% right. I’ve seen this as a coach many times.

[@nike_trap8716]

Thank you Kyle, for spreading legit information on how to improve our fitness and calisthenics journeys instead of just posting bs advice like the rest of influencers who care only about views. Hope you get more attention, specially by young audiences who need the right guidance and have a great day

[@Jonbo.z]

Could you do a video about maintaining joint health specifically building bulletproof wrists/elbows/shoulders? Great content as usual

[@Kboges]

Yes! It's on the list!

[@Jonbo.z]

​@@Kbogeslooking forward to it brother

[@MrMariomontalvo]

I think this relates to wildlife so well, anyone ever saw how muscular a gorilla, lion, goat and many other species are? They don’t go to the gym to lift they just have a lifestyle that requires this muscle power.

[@Resonance328]

So refreshing to hear that this concept is a standard that many fitness experts (including you) have researched! First heard of this via Johnny Pain of Greyskull LP, where in addition to the big lifts, he says one should gradually build up a larger capacity for chin-ups/pull-ups and push-ups doing sets whenever possible throughout the day. Keep up the great content!

[@Soladaddy]

This is what I've done for almost a year and never knew it had a name or was an official strategy. When working from home I would take a break and knock out 2 sets of an exercise on a bar or rings. Come back 30 minutes later and hit 2 more sets with a 10 minute break in between. Takes hours to complete a workout, but I am now cut and have a six pack at 54. Pretty sure my back is the strongest its ever been beating any gym workout from my teen, 20s or even 40s.

[@liamtaylor4955]

Good points. I like the results I get with GtG on my legs exercises. I do a set every two hours, for 50% of my one set to failure max reps. I typically get seven sets for the day. That's 350% of my one set to failure max. Hard to describe but at the end of the day I have a deep fatigue in my legs, but not an acute fatigue. Maybe just like what physical laborers feel! I don't get a pump doing this, which is good because I don't want any size gain in my legs. I don't use the method for upper body exercises which are less taxing even when taken to failure. I like this method because I don't dread leg day! And, 48 hours later my legs feel much stronger, especially noticeable when I stand up from a squat, or climb stairs. Thank you!

[@Kboges]

Yeah this is a great application of the principle! It's a great way to approach training, get more physical activity in, build and preserve muscle mass/capability as you age. All upside!

[@bonthienlanh]

direct and useful content, thank you.

[@Kboges]

Thank you! I appreciate the feedback!

[@theeran2416]

This is the first time I've ever hearing something called GTG, and it sounds amazing. I've unknowingly been practicing this a little bit by doing push ups inbetween studying sessions, so thank you so much for introducing me to this technique!!!

[@Kboges]

Oh it's such a cool way to approach training. It can work like magic for strength gains.

[@jameschesterton]

Brill, always pointing out the positives that ANY training regime will yield results, and keeping everyone from all walks of life motivated. Good man.

[@Kboges]

Thank you, Adrian. I appreciate that! 👍❤️

[@deciduousdiscipline9592]

Good stuff as usual. Thanks. Keep it going

[@Kboges]

Thank you, DD. Much appreciated!

[@Zenin_Toji666]

I’m a floor manager at a shipping/ processing warehouse…..so logistics. I’m the head sorter, as well as in charge of outgoing packages. My job is insanely physically demanding. I couldn’t perform at my best here if I weren’t working out. I train pretty much in a hybrid style of calisthenics and some weight compound movements. Yes I’d say I’m constantly greasing the groove.

[@Kboges]

That awesome to hear! I think a hybrid approach works exceptionally well, especially for those who need higher levels of strength.

[@Zenin_Toji666]

@@Kboges yea for sure! I love using the pull-up bar, Parallettes, dips. Rings are amazingly versatile. I’ll throw on my dip belt at the gym occasionally or at home setup. But for the heavier stuff I’ll have to go to the gym lol

[@djj3357]

Awesome stuff! this approach is very helpful in terms of the strict form progression as well! Ty

[@Kboges]

💯 agree on that! For many people it’s the most effective way to improve technique and mind muscle connection.

[@marcusuni1969]

My upper days are sets of pushups and pullups throughout the morning. Then a 30 min workout in the afternoon. Let's me get in the same amount of work as someone who does a more traditional set up. Really enjoy this approach

[@Kboges]

I agree. It’s such a convenient way to accumulate training volume. Enjoy!

[@Christ_works]

K boges, you are my top favourite physical channel.

[@Kboges]

That’s very kind of you. Thank you so much for the kind words 🙏

[@briangrose9847]

I really like this idea and how it’s explained. Bravo sir, thank God I have a garage gym, will practice this method more often

[@Kboges]

Thanks, Brian! I'm glad you enjoyed. Give it a shot and let me know how it goes!

[@peterd5901]

I personally GTG for like 85% of my training ever since COVID. After 10+ years of hard training in the gym and being forced into another style of training without the gym during COVID, I haven't lost any muscle mass or weight on my lifts by simply doing GTG bodyweight squats, lunges, pushups, pullups and dips, along with some kettlebell work. I do like to load my lunges and do pushups on inclines from time to time so that probably helps. But man, I feel like I recover way better and don't have to spend 30 minutes warming up to high weight squats and bench all the time, and then spend the next 4 days far too sore.

[@Kboges]

So cool to hear it was worked well, Peter! I agree, I think it's Ana amazing way to approach training, especially for fatigue management. It's also very time efficient. The long rests between sets allow you to live your life between sets, reducing the perceived time commitment.

[@peterd5901]

@@Kboges exactly! Love the extra time it delivers. Thanks for all your helpful vlogging.

[@ed_brooksbank8600]

How do you lay your training out throughout the day if you don’t mind me asking?

[@timreid5103]

Thanks for the video, this is what I have been doing and it definitely works. I love to GTG, learned this form Pavel Tsatsouline.

[@Kboges]

Yeah that’s awesome! Pavel is a legend. In my opinion, one of the all time greats.

[@domenicobertone1807]

Thank you like always Bless you from south italy man

[@Kboges]

Grazie, il mio fratello!

[@domenicobertone1807]

@@Kboges 😉😉😉

[@777tillinfinity]

GTG works great for me!! Between doing a light set again, say an hour later when at home, I go mow the lawn, get laundry done, walk dog etc and still get the movements done and don't feel drained. Stay fresh. Rather than it feeling like a knuckle dragging workout, has just become another movement my body needs to do 🤜🤛

[@ajjimenez9140]

Golden piece of advice 👊🏽

[@SmegmaBukaki69]

This guy could have 10million subs and still be the most underrated fitness channel on KZbin.

[@schleifermax]

Makes absolut sense. Good examples. Thank you

[@Kboges]

Thanks, Marcus!

[@bluenequ]

Hello. So this is what I was doing unknowingly, I had a pull up bar. Whenever I felt like it's time, I did pull ups sets reps both sustainable. Then pull up bar went away, started doing resistance band training with same approach. I noticed that when I trained to failure, those times did not last too long. For better or worse with ups and downs it will be year next month this tailoring exercise to my life mindset started. Hey its our life, it's our body something is always better than zero right 😊. It's something we do to enrich our lives, why let it take over and injure us, make us feel bad.

[@__excelsior__3001]

Great video full of information better than searching in Google💪

[@Kboges]

Glad you enjoyed this one!

[@__excelsior__3001]

But the video should be a little longer👑

[@Kboges]

@@__excelsior__3001 Noted! Thank you for the feedback!

[@dalfvideos]

I stopped working out for a long time and only recently got back at it. I used to crank 10 pull ups in one go and now it was very frustrating to see I could barely do two with very bad form. GtG helped me pick back up, slowly bit surely (I can now do 6 controlled pull ups after a month back!). It's not like I got ripped or anything, I think I'm just making my muscles remember the "skill" of pulling myself up. I would suggest people try easier variations too. Since 2 bad pull ups weren't really going to help me (and I could have gotten injured too) I started jumping into the bar and controlling my descent. Much easier to build some volume like that.

[@freedomfriday2.040]

Hey Kyle! Fairly new sub to your channel and really like what I see. Comment then a question for you. Comment: I really appreciate your “cut to the chase” content. It’s short but PACKED with value. I love the set up of the video cut of you talking while the other vid is you displaying what you’re talking about. No 20 minute Intro or fluff just superior content. Seriously, thank you and I’ll be sharing with family and friends! Question: After seeing an old vid of yours on GTG. I decided to implement it at work! I sit at a desk all day. We have a little gym in our building. We have a rack of weights but I just really enjoy body weight workouts and would like to get better at it. I can only do 3 pull up’s and 4 chin-ups at the moment. What I’ve been doing is going in every hour and alternating between pull-ups and chin ups. Set 1: 2 pull ups, 4 incline push-ups, 4 squats Set 2: 2 chin-ups, 4 flat push-ups, 4 air squats. Set 3: 2 pull ups, 4 decline push-ups, 4 air squats I do that for 6 sets through out the day every hour. Sorry to be long winded. My question is if my to failure count pull ups and chin ups is around 3 or 4 at the moment should I be doing them to failure everytime? Or stay with my 50 ish percent of 2 ? Any other recommendations you’d give would be really helpful! Thank you! Keep up the great work !

[@Kboges]

Thank you so much for the support and the kind words! I really appreciate that and I’m happy you enjoy the content and the format🙏 I think for gtg, you are pretty much always going to want to stay around 50% or so. However for you, I would focus on some rows with more conventional training to effectively grow more muscle mass. You can do this in conjunction with gtg, but adding some specific muscle building sets with more volume and a closer proximity to failure will really drive your progress.

[@freedomfriday2.040]

@@Kboges That’s excellent advice! I’ll do that! Thanks for taking the time to offer a thoughtful reply! Have a blessed day!

[@geopietro]

As usual, this video is incisive and intelligent. Thank you so much for sharing your insights and knowledge. By the way, what kind of pants are you wearing? Thanks again.

[@Kboges]

Thanks, John! I'm wearing joggers from Patagonia. They are super comfortable and light.

[@markfinnegan6038]

I always called these micro-workouts. If I have a few minutes between meetings I'll get up from my desk and bang out a few chin-ups, push-ups, planks etc. It's a great way to relieve some stress, get some blood pumping and add some more time under tension to the muscle group you are trying to hit. Like you video showed you can bang out quite a few reps throughout the course of day.

[@Kboges]

100%! I love the idea of "micro workouts". Simple, effective, and very sustainable for many folks.

[@sergiojaenlara2091]

Great video as always.

[@Kboges]

Thank you, Sergio!

[@pedroportale4739]

That’s a cool method. I do sometimes pushups all the day up… different styles, from pike to diamant, up to 300. 100% agree here :)

[@williamdale291]

hello, im a newer viewer, i love ur content and find it inspirational :) Where is this filmed? Its a truly beatiful place, very nice

[@Kboges]

Thanks, William! I appreciate the feedback and the support! This is filmed in San Diego.

[@kushcrush]

Very true... I've seen some best calves on cycle Rickshaw people here in India

[@Kboges]

Yeah this is a great example!

[@bw6078]

Great information as always.

[@Kboges]

Thanks, BW!

[@frezzingaces]

On adapting to jobs - you ever seen professional furniture movers? Unreal physiques on these guys.

[@Kboges]

Yep. The guys who helped move my stuff last time I moved were jacked. Also had some masons do some work on my place, also jacked. We talked training for a while and none of them lifted any more, just tons of carrying blocks.

[@GonAway7]

Excellent explanation, I've personally never heard this term before today. Makes sense and absolutely explains why even hand shakes from some who builds things (professionally) feels different. Quick question, I'm not asking for specific brands or doses but what supplements do you feel compliment a solid and healthy diet, if any to assist in building and maintaining muscle. I'm not referencing body building type gains, just natural thickness. Thank you!

[@skullknight2041]

Hi Kyle, a quick update on my progress running your pull-up mastery program: Week 1 Max effort set 5-4-4 Submaximal sets 2x10 (completed all) Pyramid 1-2-3-4, 1-2-3, 1-2, 1-2, 1-2 Second week Max effort sets 6-6-6 Submaximal sets 3x8, 2x2 (could not do all 3 reps on last couple of sets) Pyramid 1-2-3-4, 1-2-3, 1-2-3, 1-2-3, 1-2 Third week so far Max effort set 7-6-6 Overall I'm happy with the results and variety of workout types. Question, should I be concerned that my progress from week 2 to 3 was less significant than from week 1 to 2? For the record I opted to eat at a caloric maintenance because I had been bulking for a while and cutting would probably make by body much weaker. I think perhaps I could have gotten an 8th rep but the form would have been cheating. Cheers

[@Kboges]

No you are doing good. Progress will be uneven, and this is totally normal. Just keep plugging away and the gains will come. You are doing great!

[@skullknight2041]

@@Kboges Hi Kyle, I appreciate the response. This week I was able to complete the 10 sets of 3 reps successfully and will be graduating to 10x4 next week. Today I did the pyramids and managed to at one extra set of 3 reps to the last pyramid, I think I'm a bit fatigued because I helped a friend move furniture yesterday. Aside from the pull-up PR I've achieved 8 dips with 25kg attached to e a dip belt, so my strength is certainly improving. I'll be updating the progress. Cheers

[@sanambudhathoki5788]

Great work brother

[@Kboges]

Thanks, sanam!

[@goodyeoman4534]

If you work from home or happen to have a pull up bar outside your work building, I can see GTG having some utility. Personally, I don't have time for it working twelve hour shifts. What got me over my pull-up plateau was adding a fourth (and sometimes a fifth) set to my workouts. That and making sure to keep training all the time without missing workouts.

[@Kboges]

Yeah it's not applicable for everyone, and your adjustment is a spot on approach to overcoming a plateau.

[@gajos05]

What about warm up? For a regular work out I do a proper warm up before. If I was to do GTG during the day my muscles would never be warm enough. Isn't it a concern?

[@Kboges]

It’s not usually a concern because the efforts should be modest and not require a high level of exertion.

[@crs092]

Hello! Recently I came across your videos/channel, I am in my early 30s and have been slacking with fitness the last few years and basically am getting more and more out of shape. My question is what is the best way to get back into the swing of things in terms of jumping back into working out and being healthy? I’m sure discipline and motivation is key here but do you have any tips or advice? I have been watching all of your vids, I love the no BS straight to the point type of teaching, it really is refreshing and great to see. Thank you in advance if I stumble across a video that does answer my question. Appreciate the content here, thank you!

[@DarkObfuscation]

Extremely well said

[@Kboges]

Thanks DO!

[@sstein4777]

This couldn't be more accurate! From personal experience, every time I use GTG for a while, I start getting a defined well-balanced look of the muscle that "seems to last forever". The analogy with the construction workers is great! Another excellent video!

[@Kboges]

GTG is a great way to approach training. For those who have access to the required equipment, it's incredibly effective.

[@Skyyyy__]

Hey man, love your videos truly a shining ray of hope in the calisthenics world very concise and detailed amazing. I would like to know however is it more beneficial for muscle growth to intake protein before or after working out as studies say a bit of both!

[@Kboges]

Thank you! This is a great question. Honestly, I don't think it matters too much. The "anabolic window" is quite large, and the truth is as long as you are getting total protein target over the course of the day, you are likely totally fine. Before or after workout is probably not as consequential as once thought.

[@Deondre_Clark]

Perfect form

[@Kboges]

Than you, Deondre!

[@michaellawinsky5072]

Woow🏋️‍♂️🏋️‍♂️🏋️‍♂️ super-mega work you are the best!! thank you so much🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🔥

[@Kboges]

🙏💪👍

[@ChrisMALUKAI]

Love your uploads! I'm learning so much about calisthenics and diet with your channel, thanks a lot! 💯 btw the area you live seem lovely with those palm trees, which country is that??

[@Kboges]

So good to hear, Chris! I live in USA, San Diego Ca

[@ChrisMALUKAI]

@@Kboges wonderful! I still have to see the sunny west coast yet ☀ Greetings from Belgium, Europe!

[@clbackus12]

Lovin the content Kyle! I thought I was first at only a few seconds in… I did a GTG approach just yesterday, so the timing is great… I did a GTG approach yesterday but added weights, which I normally don’t, so it was a lot less reps per set but many more sets just getting my body introduced to the weight but not all in one session… can this work to break a plateau or am I crazy?

[@Kboges]

I'm pretty confident this will work very well. I'm a huge fan of this type of training.

[@thelivinglazer]

Hey K Boges. Can you make a video on combing kettlebells and calisthenics? Thanks!

[@asdsdfbhgbggtrrerg]

you see this with alot of grapplers in the ufc that come from dagestan, intense cardio sessions and grappling everyday, those dagestan fighters look so lean and moderately strong but theyre actually super human in their strength department. id imagine thats a great example of gtg, just insane strength gains when its done repetitively

[@TheNamesDitto]

Thanks for the info! gonna try to transition to GTG as my life gets more hectic

[@Kboges]

Give it a shot and enjoy the gains!

[@monocyte2210]

GTG is the only method that really got my push up numbers high

[@Kboges]

Yeah it's such a proven method it's something pretty much everyone should try at some point.

[@Neophyte4295]

GTG works great. Just simply doing reps shy of failure throughout the day works great. Even with more focused workouts I like to just pick a rep target these days and get there and avoiding training to failure. I may try and hit for example 50 pullups and do it in sets of 5. Then do 100 pushups in sets of 10. Then rows etc etc. I'm beginning to think it's more about total weight lifted throughout the day rather than going ultra intense. As you've mentioned ppl like Construction workers, farmers etc aren't training to failure but they are lofting a high totally tonnage of weight throughout the day.

[@joaoroyo]

Great content Kyle! Is this advisable to do this on rest days? I workout every other day at the moment, calisthenics + weights. Looking for muscle building.

[@Kboges]

Yeah it can be done in off days, just keep your effort easy and don’t go overboard with volume. It might take an adjustment period but I managed to do this effectively when I was lifting.

[@SaralSaadheSoppe]

in hybrid set up, while at home, I usually end up doing 3-4 pull up in every 2 hr or so, just as fun, I was not aware that it had so much good benefits

[@Kboges]

I think this is a really great approach.

[@rbarreira2]

Another example is leg growth when you're fat. When I got fat because of eating too much and not exercising my leg muscles got way bigger even though I never "walked to failure" or anywhere close to it. When I finally started exercising and losing weight I managed to keep this muscle (which is why my lower body is way more jacked than my upper body right now, even though I train my upper body more often).

[@Kboges]

Yeah this is 100% right. I've seen this multiple times.

[@westvespers]

I gtg with calisthenics any time I’m at home, but maybe 3 nights a week I will additionally do a single compound lift (e.g. deadlifts) to failure. When I do the latter I tend to try to increase the weight when I can, though admittedly I’m not pushing hard to do so. Kind of fear injuries.

[@Kboges]

Yeah I think this approach is really good! Just exercise more caution with exercises that carry a higher risk of severe injury. Your strategy is rock solid.

[@mike90susanoo84]

I never realized long ago that I was doing GTG the entire when I was trying to practice my push ups. It definitely helps with mastering the form

[@vincentperrault5900]

Man i love your videos!! Great work, keep it up!!

[@Kboges]

Thank you, Vincent!

[@Caitanyadasa108]

As a carpenter I love GTG style training for its economy of time (a.k.a., bang fer yer buck) as well as it being a low-fatigue method.

[@InspiredByBrad]

Pavel Tsatsouline says that the magic of GTG is that it trains the mastery of the skill of the movement via increasing the synchronous evenness with which the brain uniformly fires all of the muscle fibers in the most efficient manner. He says it develops the muscles and nerves into super conductors. He says this is why extraordinary strength can be gradually gained with GTG even with no increase in muscle size. “Don’t tap yourself out, save it for the next set “ is the motto of GTG. It seems clear to me that first mastering the movement with the maximum muscle engagement efficiency is in an extraordinary bedrock foundation and support to building muscle mass.

[@Kboges]

Well said! Pavel is the master! I think he would agree though, that over the long run, GTG can definitely build muscle. Maybe not in the short term or in the bodybuilder sense, but I don't think it's really a debatable point that it can't. Put your arm in a cast and it atrophies. Take it out, use it frequently in daily life without using it to failure, it hypertrophies. Get a job as a brick layer, it hypertrophies a bit more. GTG for 3-5 years working up to the point where you are doing you sets of 8 pull ups with a 50 lbs vest 5-10x per day... I can't really imagine a scenario where this doesnt leave someone more muscular than just not training at all. Plus, you get all the neuro efficiency benefits of the frequency.

[@ifoundthistoday]

As a mason and roofer at 64 years old, I am extremely fit for my age, and in general. My body appears that of a fit individual in their 30s. This is due to both good genetics and taking very good care of myself. However, I am aware that this type of work can take a toll on others over time. With that said, incorporating the concept of "greasing the groove" as a workout strategy seems like a solid idea.

[@Kboges]

Exactly! Man, I have a story about some masons that I’ll share in a future video, but yeah these guys were all JACKED and in incredible shape. But yeah gtg is a great approach.

[@rickbackous1041]

Good point. I'm not interested in size anyway. I like going to the gym a couple times a week for 1-1/2 hours. Maybe I could do something like this once a week with a circuit of exercises.

[@Kboges]

It’s an option. Keep in mind the best way to control size is through nutrition.

[@googleto1881]

amazing content!

[@Kboges]

Thank you!

[@madlensavant5853]

Didn't know you had upper body clothes. Looks great.

[@Kboges]

HAHAHA! Thanks! Yeah I don't really care for them, but they definitely serve a purpose.

[@aidanchiu]

I think it's important that GTG method will help build stronger neural pathways (aka, making the movement feel more coherent). This will help with getting a good mind muscle connection on the heavier higher intensity sets.

[@ramon3077]

I feel like this has possibly already been asked as it seems like a no-brainer question here: what about when these sets are taken to or near-failure? Is that essentially the equivalent as very long rest times? There seems to be a number of people who think spreading workouts like that isn't efficient though I was under the assumption that it's not only viable but has side benefits as well. Curious about what you know here based off experience! Thank you Dr. Boges.

[@xy3364]

Ok Ive got a irregular job that takes a sleepless nights and heavy fatiuge so the question is the gtg method is proprer for me? Or its just gets worse fatiuge after all?? Greetings a thank You for this video 👍💪

[@Kboges]

It is a great way to manage fatigue, so it is definitely worth a shot!

[@xy3364]

Ok thanks for tips I will try it out and give feedback how it went 👍💪 take care and max respect

[@painthvh]

I've been doing GTG every other day for chin ups and just recently developed symptoms of golfer's elbow. Safe to say I'll try to stick to a more traditional training approach and reduce volume after rehab

[@Kboges]

Yeah sorry to hear. You can always explore different grip options as well. Chins really bother my elbows when done with high volume. Pull ups feel absolutely fine.

[@willchills]

Thank you for this, I always believed that it built muscle. If you can do 20+ pull ups there’s no way you don’t have any form of development.

[@Kboges]

💯 agreed! I’m going to make a video in the future specifically addressing this.

[@kingdomoflions5391]

Hey Kyle! Great video!! I find paralysis by analysis is really distracting from these simple measures we can take to ensure great progress for the long term! I had a question; in your opinion, how can we mix GTG with push up, rows, and squats.. for things such as dips, pull ups, and step ups/lunges (aka .. harder variations)?

[@Kboges]

Hey KoL! Simplicity is the antidote to paralysis by analysis. Always go back to the "big picture". It's easy to get lost in the details, but the real truth is rarely found there. Harder vacations of GTG... there are a few ways you can do this, and it really depends on your goals. You can always alternate exercises daily, or you can have a mix of GTG with conventional training where you GTG with some variations and save other variations for conventional training with. It all can work. You can also do "blocks" where you might focus on GTG with some exercises exclusively, then switch them up after several weeks. We can talk amore about this when we chat.

[@budgetlifter]

could GTG theoretically work for movements like the Olympic Lifts? (obv properly warming up first)

[@Kboges]

Yes! While not an Olympic lift, I GTG'd with deadlifts when I owned a gym.

[@80slimshadys]

I was a stonemason for 7 years. At 6'1" I started at 18 when I was 60kg, I naturally built 10kg while working and lived at ~70kg but after years of doing masonry I still herniated my disk. Wasn't strong enough. 5 years of building up my strength again through walking and aerobics I'm finally strong enough to do resistance training and after 3 months of it I weigh 80kg and counting. I GTG through heavy lifting at work every day pushing wheelbarrows of concrete and sledgehammering stone but I didn't get my core strong enough. I should of done some resistance training.

[@TheClayCreature]

Adding a weighted vest also increases the gains with GTG in my experience.

[@Kboges]

100%! This is a very effective approach.

[@Yawsounds]

Great video

[@mainquestlift]

Awesome stuff! If you had to guess, how much of a health effect would GTG have? I mean for like things like glucose control and other metabolic things?

[@Kboges]

I wanted to talk about that in this video but didn’t have time. I think it is likely an extremely important effect. I kind of have a hunch that this would be optimal for longevity.

[@mainquestlift]

Yeah totally! Slightly different note…could this be adapted to more optimize muscle growth. So for example, take your sets closer to failure, but rotate the movements. So day 1, push-ups close to failure throughout the day. Day 2, pull-ups. Day 3, squats or lunges. Repeat.

[@mainquestlift]

But then I guess it’s not GTG then lol

[@Kboges]

@@mainquestlift Yes, you are exactly right. You can lower the total number of sets per day, push each one closer to failure, and rotate through exercises, and now it's going to be better for hypertrophy. Different than GTG in the traditional sense, but a completely viable option, and one that I have used many times when my schedule demands it.

[@glagolica]

I like doing pull-ups and chin-ups with GTG. This way I can do harder sets with quality reps. All the other excersises work for me in the more traditional - "pumping" - way.

[@Kboges]

I think that's a great approach!

[@ronaldchan3540]

GTG is a genius method for getting strong, and muscle growth is the bonus.

[@Kboges]

100% agreed