Calisthenics for Aesthetics: Episode 2- Legs

[@zubovaka]

I really started appreciating the tone and calm delivery of the useful information. I am so tired of tv-show style KZbin content full of fluff.

[@Kboges]

Thanks so much for the kind feedback. The production is simple, for sure. Just trying to get the content out there.

[@AncientHueman]

This is true. Straight to the point. Very helpful

[@angurishudesu]

Sean Nalewanyj is pretty good and he's similar with the no bs type info

[@saadmohammed5750]

The way they try to motivate by shouting always suspends me laughing in the middle of video

[@compactcelsius269]

Agreeds I hate the "Tv style" crap you're talking about. So disingenuous.

[@jimperry4420]

If you have a treadmill around, try what I call car pushes. Put the incline up but don’t turn on the treadmill. Pure leg drive to power it. Huge leg and calf work out.

[@Kboges]

I wish I could give this more thumbs up! This is such an awesome idea. I owned a gym for several years and the one thing I really miss... sled pushes! I would like to get a treadmill in the future and when I do, I'm doing this!

[@jimperry4420]

@@Kboges It’s killer.

[@sonofman70x7]

Great idea

[@shinobi-no-bueno]

@@Kboges #kneesovertoesguy credits unpowered reverse treadmill walking for jump-starting his lower body recovery

Does it have any harm to the Treadmill?

[@omarperez8634]

Damn bro...form is impeccable. I've watched a few videos already and your attention to form is top-notch. A lot of even well trained and long experienced calisthenic athletes will phone it in a bit with body weight squat form but yours is textbook quality from start to finish.

[@Kboges]

Thanks Omar. I work really hard on my technique and try to get it perfect. I find it makes a huge difference with all the movements. Thank you for the compliment! Much appreciated, my friend.

[@dheerajb1883]

Ngl he looks like a Boston Dynamics robot in that walk😅

[@thequickwit8174]

I find it pretty astounding how well-spoken Kyle's viewers are!!

[@kofiagyare]

@@thequickwit8174 Honestly, it feels like a 2003 internet forum in here -- proper grammar, full sentences, and complete thoughts! Loving this composed little corner of KZbin :)

[@lukeskywalker6809]

Because excellence brings out the best in people.

[@edsled7730]

Thrilled to find you. Recommendations are different than what I’ve been exposed to in the past and make perfect sense. I am 70 and trying hard to maintain strength. Suggestion to not work to failure and then be too sore to work out for several days is intuitive, but different than what I’ve heard in the past.

[@leoescalante8135]

This is Fitness and Calisthenics at the same time! I love this because you can bring this lifestyle wherever you are in any point in your life. Good job Kyle!

[@Kboges]

Thank you, Leo! I'm happy you enjoy the content!

[@bearleeleagle7170]

So glad I stumbled over your channel. Really love the content. Straight to the point. No BS. Awesome. All the best for your little daughter! :)

[@Kboges]

Thank you so much!! That is exceptionally kind of you 🙏

[@jamesmcclusky3120]

Yours is my favourite calisthenics channel I've found. It's a real breath of fresh air

[@Kboges]

Thank means a lot. Thank you!

[@goodbuy7556]

So straight to the point. Best regards to you and your daughter.

[@Kboges]

Thank you, GoodBuy!🙏

[@cheesyjesus7887]

@@Kboges Thank you, goodbye?

[@wedoaliltrollin1580]

@@cheesyjesus7887the guys name

[@baydenhooper7842]

Quality content, straight to the point, very informative, specific Information, easy to digest, brilliant for like minded people who cannot focus too well with all these different KZbinrs who like to rub you up and down and tell you it’s a simple fix, when in fact putting in this precise format is what they need, no excuses no hype, just information, you have done me and many people a favour, thank you for being you dude 🤙

[@Kboges]

Wow, Bayden! Thank you for this! This is very kind feedback. Much appreciated!

[@NeverNoodle]

I will echo the sentiment that many others have shared. I stumbled upon your channel and I am quite impressed with your content. The videos are concise, precise and very informative. I also noticed that you're very responsive in the comments section. Fantastic channel!

[@DrBasit.A.R]

Nice video man!!!! Legs are often neglected in calisthenics community.....! its great that you covered legs after biceps...! keep up the good work bro.

[@Kboges]

Thanks Abdul! I agree. They are often neglected. I didn't want to save them for the end of the series, like some sort of after thought. Thanks for the support!

[@emiel9958]

Just tried these exercises as I’m in quarantine right now. Normally, I do back squats, leg press and other powerlifting stuff to train my legs. This was way harder than I expected it to be. Focusing on perfect form essentially almost always halves the amount of reps you can do, I had such a hard time with the lunges. As a finisher, I did the horse stance for as long as I could hold it. My legs are still on fire. Great stuff man!

[@Valhura77]

Anyone know how many reps an average human should be performing

[@chaddickens8704]

@@Valhura77 he goes over it in the beginning. Working your way up to 3 sets of 50-100 reps. Adding volume slowly so if you find a set of 25-30 to be challenging then start there and week by week add maybe five reps to each set. Hope that helps and that my reply is still relevant to your training goals.

[@ethanashbaugh8016]

I’m new to calisthenics and you make me excited about the possibilities. Thank you so much for what you do, and how you deliver your info in such a concise, clear, informative way. Kudos to you, keep hammering.

[@powerofchange4174]

I like the emphasis you put on the adequate execution of each excercise.

[@Kboges]

Thanks! I feel movement quality and technique are very important and generally under appreciated in the calisthenics community when it comes to basic exercises.

[@amitKumar-ey7dq]

गुरु जी, नमस्ते फ्रॉम इंडिया मुझे आपके जैसे इंस्ट्रक्टर ( गुरु की बहोत जरूरत है। आप इसी तरह से स्वस्थ और मस्त रहें।

[@Danteonyt]

The best calisthenics channel I've found and the only one I'll need from now on! Starting consistent calisthenics exercises starting tomorrow and I'll have your info in mind every step of the way. Thank you very much for the great information :)

[@williamwolf5598]

Just found this channel fantastic content!!! 👍🏻

[@Kboges]

Thanks William! Glad you are enjoying it. If you ever have any questions, just let me know.

[@argiberico]

@@Kboges I've a question. In a gym, I need small rings underneath my hills to squat all the way down 😒 What stretched would allow me to do pistol squats?

[@adamfernandes4312]

Why is KZbin only just recommending this to me? This guy is extremely insightful.

[@thomasshen4389]

This is the best and my favorite channel out of all !!!

[@oddgreen]

I LOVE that you don't add music over your talking.

[@gurukandgal2416]

The perfect form I have ever seen

[@Kboges]

I appreciate that. Thank you!

[@rupamsarma3248]

I am from India and u guys can definitely follow some Indian wrestlers for bodyweight exercises - two names are Ankit Baiyanpuria and Rahul Dhandlaniya !! ( I am damn sure most of you will like it...wont understand their words much but can obviously understand by watching the exercises )

[@Kboges]

I'm a huge fan of Indian wrestlers; awesome physiques and incredible work ethic!

[@rupamsarma3248]

@@Kboges Glad to know that Sir !! Btw I am a student trying to fit in fitness in my busy schedule of exams , assignments, practicals , externals , internals , etc. and your videos have helped me a lottt !! Thank you for the knowledge Sir !!!

[@XeLLKiller]

Simple, effective, smart, straight the Point. I cant NOT subscribe. Heavily underrated channel!

[@ghezoi]

I found this channel by mistake. KZbin search is not very friendly to your seatch, even though is one of the best, straight to the point no BS, not trying to sell me anything channel!! Keep please posting! 🙏

[@bickf4341]

3 sets of 25 pistols are just insane bro..

[@DarkTrapStudio]

Im at 6 reps x 3 sets each day, hope I will get to it soon !

[@No_name_22703]

​@@DarkTrapStudio How do you increase your reps?

[@DarkTrapStudio]

@@No_name_22703 You go to technical failure it will increase naturally, though Ive deal with too much training and heavy nervous fatigue lately, need to learn my nervous system.

[@Shirou-s5m]

just train slowly increasing your reps ​@@No_name_22703

[@ThomasG_Nikolaj]

​@@No_name_22703 by doing it more. You'll slowly be able to do more reps

[@once7966]

I'm really grateful for all the Quality information you provide us with, thank you K Boges.

[@Kboges]

Thank you! I'm grateful for the support and kind feedback.

[@jeager_07]

you are a really underrated coach ,i hope people find your content more and more and become healthy.

[@Thisispow]

Plyometrics has helped my legs a ton! Not only in size but also overall athletic performance.

[@hekkrjs2698]

Would you mind telling me, what kind of plyometric exercises you used?

[@Thisispow]

@@hekkrjs2698 For sure. So some of my favorite ones include: Frog leaps (killer for quads, glutes, and even core) Sprints, just do short intervals of intense sprints (in somewhere safe ofc and make sure to properly warm up to not fuck up a hip flexor or a hamstring) Static vertical jumps, but land and balance with one leg (so you use one leg as a spring when you fall, but you jump with two) Jumping or hurdling over objects, could be small fences, bushes, and so on. Nothing motivated you more to jump high than the realization that failure is going to be painful. Also I have a free basketball field available usually, where I just do figure 8s, and jump and touch the backboard or hoop. I switch with which leg I jump. If you got a friend you can also do jumping, clapping Bulgarian split squats. Lastly as finishers squat jumps, or regular high rep lunges, or even maintaining a stat squat position. These are all good

[@hekkrjs2698]

@@Thisispow Thank you very much! I got two more questions for you: what kind of warmup do you recommend before doing sprints? Did you track any progress, how much muscle mass you build, while doing plyometrics?

[@Thisispow]

@@hekkrjs2698 To warm up, I very lightly jog for a bit, do quite a bit of dynamic stretches, bunch of forwards and reverse lunges, side lunges as well, I also recommend running backwards (safely ofc), helps me warm up my knees personally. I also do a bunch of bodyweight squats, high reps until I feel like I'm good to go. Finally before sprinting, I first do a couple of sets where I slowly build up to my max speed at the sprint, so go from jogging, to faster jogging, speeding up and then full speed. I built some muscle for sure, but already having a good mind muscle connection from training at the gym, I was able incorporate those connections in plyometrics. Frog leaps you'll see that your quads will be burning just as much or even more than for example squatting at the gym I mostly started plyometrics because I wanted to gain explosive power and not remain slow.

[@hekkrjs2698]

@@Thisispow Thank you very much for your in-depth answer! I appreciate your time and effort greatly :)!

[@killybing1]

I like your explination and the simplicity of your videos , im 61 i am a soccer ⚽️ coach in México im looking to introduce several more Quad exercises for leg strength and speed when running. Thank you

[@stuartbailey6201]

I recently added kickstand squats to my workout “ glad to see you giving this information and again’ Logical.

[@DiMatos95]

Just passing by the comments to congratulate you on the content and the baby. You gave me some added motivation to keep doing calisthenics, since I've not been in a gym since the beginning of the pandemics.

[@MrLikearabbit]

I really appreciate your videos. I have restructured my whole approach to working out based on your guidance, and it feels great!

[@Sean.A.F]

I’ve really taken to Cossack squats as my go to squat movement just because they looked like fun. I’m almost 3 years into training with my focus being on health and longevity. I’ve never really taken them to failure, or focused on aesthetics, but after my second year I noticed out of the blue “hey I’ve got some size and definition going.” nothing incredible but certainly happy with the progress. I can’t wait to see where I am in 10 years time.

[@03abbasahamed6]

Yes dedicated effort everyday

[@farstrider79]

They're part of my daily morning routine, they're good stuff!

[@attentionlabel]

Yay for hill sprints! Glad you recommend them!

[@whattheheck7984]

I'm always impressed with your form. It's always so ...clean

[@bennyhayes4283]

Great content, Kyle. I have really been following your channel for the last several months. Love it. Simpler is better, as I used to do the 20 rep breathing squats. Now, at 65, not so much. One overlooked exercise is the cossack squat, as it adds another stimulus to leg training. It is also a fantastic hip mobility movement. Anyway, keep inspiring and educating.

[@bisounours17460]

La flexion sur une jambe est très solide !

[@DarkTrapStudio]

Shoutout to baby daughter, the futur of callistehnics in the making, this is history guys !

[@pranabsharma1742]

Maan I m in love with your content Appreciate the effort and knowledge 🙌🏼🙌🏼

[@Kboges]

That means a lot, Pranab! Much appreciated!

[@jonahfleming1355]

Barefoot hill sprints are totally legit, and on the way back down the hill it works the eccentrics really well. Especially if you are blessed with being located near a pretty steep hill, can add a lot of much needed movements to a leg routine

[@Kboges]

Yeah 100% agree! I think hill sprints are probably my favorite lower body exercise. They are incredible.

[@jamesmillward]

You’re very good at presenting this information. It’s been super helpful! Thank you 🙏

[@djj3357]

High quality content found on this channel!!!! 🔥🔥🔥

[@Kboges]

Thank you, djj!

[@oversipelio983]

Been using the bulgarian split squat and the shrimp squats for a few days, really liking those.

[@Skyesalley]

Beautiful. Glad to have found this channel! Thanks brother.

[@Saiarts_yt]

Fitness FAQ introduced me this exercise called lateral step ups. But for a bodyweight alternative using floor I do shrimp squats or skater squats.

[@isaacnl]

You watched FITNESS FAQS too.. And yeah, i began doing lateral step up and the results were good. Like u said, the shrimp squat is great too.

[@ysq724y]

Your channel is full of such good information! So happy I discovered it. I do follow certain trainers on here - fitness faqs, strength side, bioneer, gymnastics method, Adam frater, Ryan humiston, knees over toe guy, bodyweight warrior, Jeremy ethier, etc. & There are certain ones - Sean Nalewanyj - who seem to be very anti-calisthenics (he has called it "dancing around in your living room"). My point is, with all these opinions out there, & with some I watch more than others for sure, yours is so to the point & promising. Glad to have discovered your channel & thank you for sharing all this good information!

[@Kboges]

Thank you! Yeah lots of opinions out there. Most everyone has a point. A lot of us are coming from very different perspectives and targeting different audiences. My channel has never been about how to get the biggest, the most jacked, the strongest etc. My goal is to show people that getting in shape is simpler than they thought, that all the equipment can be had for cheap, its accessible, and the time investment is doable for just about anyone. Also, for younger guys, they can build an awesome foundation that will set them up for whatever they want to do athletically. So many people want to put the cart before the horse, and so many are leaving the fundamentals behind without ever having actually gotten good at them... then we in the industry wonder why so many people get hurt, quit, or don't train to begin with.

[@siddhantmahapatra646]

Man the amount of information in this video is insane...i learnt a lot for this video...

[@stevefowler2112]

Best content on KZbin. Anyone who can do real reps of pistol squats has my absolute admiration...those are so damn hard, I also second the be careful adding hill sprints...especially barefoot. I did/do them on the beach and though I thought I was in very good shape I ended up really tearing up my calf muscles that took a very long time to fully heal, by doing soft sand barefoot sand dune sprints at the beach. But yeah they get you in crazy good shape but just ease in to them and don't try to do Marine Recon level workouts when you are an old fart like yours truly.

[@Yashhh02]

K boges you're a great guy many thanks for the information.

[@1drun1]

I feel strong relieve in my middle and low back after squats. So good, not only for legs strength.

[@Kboges]

I feel this as well!

[@tillenleskolesnikpikl3114]

I really like how you know exactly what you are talking about.

[@graphiteguy9028]

This information is very useful and accurate. I really appreciate style of these vids very calming and simple.

[@cedricboulland4424]

Thanks, much needed video of a topic I always have wanted to hear about but never have until now, keep it up!

[@thezamus5335]

thanks so much, I'm a skinny guy and I recently bought 2 little dumbbells of 10 kg each other, I have been training on the floor for 2 years until I found a bar, but I don't know how to exercise my legs, I've been doing quick squats of 60 reps in 4 sets, but it started to injure my right knee and I don't see many results in 2 years of doing quick squats, I weighed 130 pounds and I'm 143 now with a height of 1.75 m, I appreciate your content so much, keep it up!!

[@pedroportale4739]

Very nice channel here! I started squatting every day. Specially the squats with wheels up from the floor. A can do now 120 reps nonestop without pain. My left leg was weaker than my right. Also practice the easier shrimp squat method. First, I couldn’t do any rep, now I am doing 4x2-3 reps each leg without any problem. Very happy to find this channel. Very helpful also very minimalistic and serious in any point 👍🏼 thank you sir

[@TerdFerguson]

New sub to the channel. Didn't realize I was into calisthenics until I started watching your channel. My journey started back in December of 2020 and my goal was to start doing push ups. I could barely do 10-12 but I would do them in the morning after cardio then again in the afternoon after cardio. A year later and I can do 100 in the AM and another 100 in the PM, everyday, and I am in the best shape of my life (turn 50 in a few weeks). I would be remiss if I didn't mention I was hyper-focused on what I ate (I follow a keto lifestyle). Started at 215 and now I'm down to 158 and for the first time in my life I have defined chest, shoulders, biceps, and triceps. Even a couple of abs are showing. Can't wait to go through all of your content.

[@EliaMiliteChristi]

I do Nordic curls, reverse Nordic curls, bodyweight squats and hyperextension in my lower body calisthenics day

[@Kboges]

That's a very well rounded leg routine.

[@Will-bx7uq]

Good mornings or RDLs would have been a great addition in this video. Great for mobility and strength in the posterior chain. Bodyweight at high reps these will kill your hamies.

[@nikoss450]

Brother I have started watching your videos very nice work, greetings from Greece 👍🇬🇷

[@MosesGTC]

I like your video. No fluff and advertisment.

[@isaiahflores9648]

no fluff, just tough. That’s K boges

[@1pax1]

Great as always. Thanks for another substantive video.

[@wyzar202]

Started to do the high frequency less sets training this week with the high volume and i already can feel way more pain in the muscles than i was getting doing 3 times a week but now i feel way more motivated to do the training sessions and been easier the pain is just showing that is working. I will try to do a update and tell what's my experience and results in a couple of months.

[@marceloaguirree]

How did you do

[@Kyntai]

Walking every day helped w/ conditioning.

[@forestlittke4649]

bloopers are always welcome in any video ..... good job!

[@Kboges]

I try to keep them out but every once in a while they get in there. 😂

[@noahhannon2305]

I highly recommend the Nordic curl for hamstring and glute hypertrophy as well as injury prevention and athletic performance

[@Kboges]

Yes. It's an awesome exercise. I was going to make a Posterior chain segment, but I got distracted. It's still on the list!

[@oaoJ69Joao]

Another informative video, I jsut found your channel today and I'm lovin it

[@HikeRx]

I hike up and down steep mountain trails. great leg workout.

[@flipper5594]

Man thanks for this channel ur doing a good deed for teens like me

[@Kboges]

Thanks, Flipper! Stoked you found the channel! Thank you for the support!

[@luciuschrist6929]

Month old.super blessing, 🙌🙏

[@Kboges]

🙏

[@marvinkika7065]

Sissy squats are an intense quad builder. Doing them on an elevated surface (like a box) increases range of motion, and leaning back further makes the movement much more difficult. Using a set up like this it would make sense to think that one legged sissy squats are possible (with some assistance to help with balance). If so, that would build an enormous amount of strength, along with nordic curls for some hamstring work.

[@Kboges]

Yes! I was going to make some content specifically addressing these exercises. Well said!

[@tynanmenezes773]

Brillant content as always!

[@Kboges]

Thank you, Tynan!

[@NeoCortex963]

Deep knee bends are so good. But squats are next level. When i do them with good form on narrow form, i get great quad development.

[@nicster0808]

Excellent channel, info well explained and presented... GREAT property...A pool will make it perfect.

[@Kboges]

Thank you, brother! Yeah I would love a pool, it's just the lot is too small. Maybe if I can get a bigger spot in the future!

[@stevensmith4706]

Love this channel. I'm transitioning more away from weights to calisthenics and feeling better after years of being beat up from heavy squats. I still bench, overhead press, and trap bar deadlift but those movements currently don't cause pain and I get good results. Everything else is either calisthenics or sandbag training. Doing legs with sandbags can be brutal and cause good muscle gain results. Squats with sand bags are more forgiving, less axial loading, and repping them out give a great quad pump!

[@Kboges]

Steven, great contrition to the moment section! I agree with all of this. Sandbag training is fantastic and I'm also a big fan of trap bar deadlifts. Overhead press is my favorite upper body barbell lift. Combining these basic exercises with calisthenics is a pretty sustainable and effective way to train.

[@stevensmith4706]

Thanks for the reply. Do you currently use sandbags in your training?

[@ShotgunHeroX]

grats on the kid!!

[@Kboges]

Thank you!

[@Userhappi]

Sprinting is underrated for building muscle.

[@Kboges]

Agreed. I’m a huge fan of sprinting for overall fitness. It build power, speed, strength, endurance, etc.

[@antonomaseapophasis5142]

I also recommend the month-old squat where you put your toes in your mouth. Be cautious, be conservative and add toes slowly.

[@davidbell4216]

Excellent information and I definitely subscribed.

[@Kboges]

Thanks, David! Much appreciated! Let me know if you ever have any questions.

[@davidbell4216]

@@Kboges i definitely will and I appreciate your straightforward approach to fitness. I will be trying some of what you have mentioned this morning in my garage gym.

[@rawr4444]

Oh, I'm gonna love this series! Thank You!

[@poohdini2392]

I have always done hill sprints as a kid, because i lived on a mountain and i didnt have the patience to just walk all this way. Needless to say, i have calve muscles that others would die for.

[@Kboges]

Heck yeah and lucky you! Hill sprints are my favorite dude. I'm constantly assessing hills based on their suitability for sprints.

[@bikinibottom9809]

Finally a plan for my workouts, this is all I’ve been looking for thank you so much

[@Kboges]

My pleasure!

[@Demonian]

ive been watching alot of ur content recently. and feel free to correct me if im wrong, i feel like i havnt seen u do bulgarian split squats? is there a reason u havnt done them or a reason why they are more rarely done? ive seen squats, lunges, reverse lunge, horse stance hold, pistol squats, no bulgarians tho

[@gdsheppa2968]

Great Information, came at a perfect time for me

[@josep1918]

Just found this video. Great leg workouts. Now I know I can do leg day at home!! 👍🏻

[@carlranger8060]

Hi, just picked up on your videos a week or so ago and am really enjoying them. Quick question: I'm 62 and have been Lifting for the best part of my life (since '76) apart from a about a five year period where I ran, swam and cycled. About the last two/three years I've found recovery from my intense full body lifting sessions really taking too long, 72 hours normally. Would a full body calisthenics workout cut recovery time down?

[@raksh9]

Depending on the weights and exercises you use, a full body weights program can be more taxing on the muscles and nervous system than calisthenics. In bodyweight training, you don't support a weight between reps, which adds to fatigue. In theory, if you follow a K Boges style program, you will train every day but make judicious use of active rest days where necessary.

[@thequickwit8174]

You're a strong man!

[@deciduousdiscipline9592]

Great, useful video as always. Thank you

[@johndcruz3434]

Such great informative and inspiring videos from you sir. I wish I knew about your videos earlier

[@Kboges]

Thanks, John.

[@lcluna78]

Thank you for making this video!

[@Kboges]

My pleasure, Wonderland!

[@kavishgour3267]

Hey Coach! Please make a video on how to get your first pullup or chinup. Thanks.

[@Kboges]

Coming up very soon!

[@yoyashuyo3485]

Earned a sub. My respect ✊ to you sir.

[@Kboges]

Thank you!

[@yoyo9winner]

Everyone should try out nordic curls, it's made my hamstrings grow differently!

[@Kboges]

Yeah nordics are really incredible. Super powerful exercise!

[@mAEREN7]

Keep up with the great content !💪

[@Kboges]

Thank you!

[@tobarstep]

Interesting. The "Hindu squat" is the stance I take when I do my squats - as far as leg and arm position. It just feels easier for me to balance that way. I do try to keep my heels on the ground though. Best of both worlds? lol

[@trentvlak]

I add toe raises to hit my tibialis and heel raises to hit the calves.

[@rafael_ellanios2708]

My friend . Friendly speaking if you want to get mass go for volume +failure sets + constant tension.. No slow reps. 500 - 1000 push ups but in sets

[@Kboges]

Yeah, that would probably work well for advanced guys. I've read quite a few articles about guys insanely high volumes. This has always interested me and would like to try it one day. But, I think there are several ways to cross that growth "threshold". In the research, it looks like sets near or to failure result in equal growth per set regardless of tempo (as long as the rep isn't too slow like 10 seconds long). I would say it is pretty clear at this point that failure is not necessary to grow, but getting close to it is important after the beginner stages. The final thing that appears to be clear is that there are diminishing returns with greater and greater volumes, and this might set it lower than we would think. Anecdotally, and in research, some people grow quite well from really low volumes, provided they are taken to or close to failure. So I don't think it takes 500-1000 reps to grow, but this would turn you into an absolute conditioning beast, something like the Iron Wolf! And that isn't a bad thing at all! I think for this a push/pull/leg split would work well.

[@rafael_ellanios2708]

@@Kboges I agree we can work hypertrophy with so many ways like the slow tempo or high reps it depends what we like 😊💪 I'm a tall guy I found the high volume better. Take a look this research you will like it 😊😊 kzbin.info/www/bejne/m2GzimBqet2SqdU

[@karolccc]

I tried hindu squats for the first time today. And man, this variation is something else. My legs are absolutely smoked now. So hard, but so good.

[@Kboges]

Yeah they are incredible! Such a great exercise.

[@S1N_8991]

U look like Adam Levine 😃. Plus I have been watching ur videos increasingly everyday. As I train with rings and weights too. And they have been amazing. Im following ur pull up plan. 💖💖💖

[@Kboges]

Haha thanks! I appreciate the support! Keep up the training!🙏

[@-SpiderBrown-]

Personal tip: give a try for bodyweight goblet squats, try it in a neutral posture (if its fine for your knees), its burns your quads like crazy

[@Kboges]

Ooohhh I like the sound of that! I'll give it a shot!

[@danielprobets7635]

I have only recently discovered your channel , and I really like the straightforward advice and whole focus on fundamentals performed with best possible form . Congratulations my friend for your excellent content . Do you use calisthenics only for legs ? Also do you think jumping squats and lunges are a good way to build leg mass ? Keep up the great work brother.

[@Kboges]

Thanks so much, Daniel! For legs, I like high rep squats, lunges, step ups, etc. Jumps may work well for some, but usually jump training is considered more neurological and stretch/rebound type training. It isn't traditionally used to build muscle, but some people may have a genetic predisposition to hypertrophy from this type of training. Give it a shot and see how it goes.

[@gyaneshsingh2473]

@@Kboges Can you please advise me how to build extremely strong hamstring muscles ? I don't have any access to equipments or gyms for the same. please reply.

[@hekkrjs2698]

@@gyaneshsingh2473 I can think of hill sprints, bodyweight deadlift (or standard deadlifts with band resistance), reverse nordic curl and leg curls. However, I think the kings of these exercises are hill sprints and reverse nordic curls (eccentric and concentric).

[@gyaneshsingh2473]

@@hekkrjs2698 thank you !

[@johnyboyburkhart]

@@gyaneshsingh2473 Nordic curls are a great bodyweight hamstring exercise and don't require a lot of equipment with some ingenuity.