Day 1 Workout. Introduction.

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Hey ladies and gents, welcome to a new project of mine. My name is Kyle Boggeman. I'm a trainer and fitness enthusiast in San Diego. I have a Master's degree in exercise science, and am certified as a CSCS, TSAC-F, and CPT through the NSCA. I'm going to be posting my daily training, walking you through it, answering any questions, and explaining some exercise science along the way. Feel free to join in. If you enjoy, please subscribe and help me grow a community dedicated to self improvement through exercise!
What will you see? Lot's of calisthenics- variations of push ups, pull ups, chin ups, squats, lunges, as well as some weighted variations, and occasional weight lifting.
Are you starting out and in need help setting up your training? Questions about exercise science? Need help growing more muscle with bodyweight training? Just let me know and I will help you out as best I can.

[@manschool4992]

Former active duty US Marine Sergeant. I only do pull-ups, dips, diamond push-ups, and squats and kettlebells. Plus a 30 min run 3 times a week. I'm 55 and ripped and lean. I see muscle-heads trying to do one pull-up correctly and they can't. All my pull-ups are chest to bar. I reverse ladder from 10 to 1 with all four exercises. For squats I do variations like reverse nordics from standing back to standing and cossack squats. For kettlebells I only do swings, TGU, squats and military presses from the clean. What you're doing absolutely is all a man needs. It's all tried and true.

[@Kboges]

Thank you for your service! Your routine sounds spot on. 55 and ripped? Inspirational. That's my goal!

[@pauldyson8098]

I agree with the upstanding Marine. I'm (soon to be) retired Army and 90% of my workouts are based on stuff I learned at Fort Benning 25 years ago: pushups, chins/pullups, dips, squats, etc.

[@robertwilliams2609]

Very motivating. Great job and thank you for your selfless service.

[@zv8291]

Man what's your exact split and exercise program like? Coming from a guy looking to get ripped too

[@crldnlc]

I’ll be 59 in July,,,You guys(military) are my inspiration, i’ve exercised my whole life and always been into some sort of sport…I came across a four hour and 20 minute buds training video by accident one day that led me to David Goggins and a number of others. I have not been back to my gym since Covid started in March 2020. I do everything in my garage and around the block and in the hills after work. I’ve flipped a tire for a mile which almost killed me but I did it. I’ve done 22 walking lunges and 10 push-ups over and over for a mile… Didn’t think I was going to make it but it was the best workout ever had. All the while keeping the military training as my motivation!🔥🔥🔥💯👊🏻

[@JoseVelazquez-su5nm]

"Don't let a fitness guru destroy your curiosity." Man, this is something I NEEDED to hear about 4 years ago. Probably one of the single best pieces of advice anybody can hand out. Just put the work in. Don't let some stranger tell you you can't do "x" because of "y." Do what works for YOU!

[@Kboges]

Exactly! Happy that resonated with you. Thanks for the feedback, brother!

[@Youtubehandle758]

18 Pull ups 18 pull ups 16 pull ups 20 Feet elevated Parallel bar push ups 20 Feet elevated parallel bar push ups 18 Feet elevated parallel bar push ups 213 Lunges 18 Australian rows from rings 17 Australian rows from rings 18 Australian rows from rings

[@FranciscoPaiva0]

okay

[@FranciscoPaiva0]

okay

[@avrahamedery]

Thank you.

[@x-techgaming]

Yeah... What kind of program is this??

[@waseamdannaoui2477]

This guy is the man!

[@Kboges]

You are the man!

[@Moiez101]

This man is a guy!!

[@AbuMusaAlBurtughaalii]

@@RickyTikkiPaddy Guy, is the man This?

[@anilthakor2329]

Guys, this is the man!

[@IPOSTTRUTHFULVIDEOS]

Man guy the is!

[@SZgun]

Dude been watching your vid nonstop for the past few days.. Your content is amazing and your passion for helping out people in this type of fitness, bodyweight is just what I really love about you and your channel. Definitely a hidden gem that deserves more love.

[@Kboges]

Thank you! I really appreciate that!

[@lifeathletegr]

Great videos and informations about bw training. Do you have any other activities involved in your life like a sport or an outdoor activity that you like to performe? Or it is just like that?

[@jameschesterton]

This is a fantastic way to train. I was floundering for a while watching videos for ideas, trying this and that, and now I do push/pull/squat every day. Takes no time at all, I blast it out at 6am, feel great all day, and cannot wait to do the same the next day. I have to actually stop myself from doing too much volume because I enjoy it so much. I think this channel is going to encourage a lot of people to just do it. Especially when they see how little investment of time and money is involved. It is very refreshing to just watch someone exercising very simply. Thanks for the great content.

[@Kboges]

Thanks! Exactly right. yeah my hope is that people just do SOMETHING rather than nothing. Fitness doesn't need to complicated.

[@micah1754]

Do you find you make much progress and strength gains using this approach or just maintaining a certain level? Glad it's working for you, sounds good! I've got a bit of building up to do so am hoping to find a sustainable approach where I slowly improve

[@jameschesterton]

@@micah1754 Yes, progress comes quickly, more so with regards to strength and definition. I have mixed it up a little with regards to training splits, and am still experimenting with that. I find that physically moving your body through space gives so much more overall benefit to body composition than lifting weights. The only caveat I would point out though is to be kind to your joints and tendons if you are new to it or a little bit older like myself. Consistency and steady progress is the order of the day.

[@hunkyaz]

Thank you Kyle for sharing this information. I am 75 years old and have started following your program. I have always done some form of exercising to stay healthy. I look forward to learning more from you.

[@Kboges]

Thank you! Keep me posted on how it goes.

[@sergiodelrioreyes7655]

@@Kbogesjust out of curiosity, what’s your height and weight?

[@djj3357]

Just 3 weeks in.... its the most sustainable start to any program I've ever done. Results are coming in, slowly, but certainly noticeable. The strength, plus hypertrophic response, are palpable!! 💪🏾🤙🏾🕉

[@Kboges]

djj! So happy to here this dude! I'm seriously looking forward to hearing about your progress.

[@rodrigoalantraslavinamonda6585]

do you excercise everyday?

[@lukeonmarsxx9677]

So djj, have you seen good results, and if so have you been training everyday with a push pull and squat relatively intensely?

[@christianflowers3467]

Your analysis and thinking process about exercise is so amazing. In an fitness culture riddled with misinformation, you eloquently cut right through the smoke and mirrors.

[@Kboges]

Thank you, Christian! That means a lot. 🙏

[@jeffreya.4756]

Finally I found somebody that shares the EXACT mindset that I have about working out. I am glad you have created this channel. Keep it up!

[@OgloVermark]

Your videos have been inspiring for the last few weeks, your approaches employing minimalism add concentration and reveal a lot about nuances regarding training,volumes, recovery and etc I am really enjoying your content, how you keep things short and informative. I want to thank you immensely for the hard work you are doing ! Oleg

[@Kboges]

I really appreciate that! Thank you and I'm so happy the content and style resonates with you. Thanks for the support!

[@brucegrover8658]

I have been lifting weights for so long but I have always been envious of the men who mastered calisthenics. You have motivated to make the shift. I want this heavy muscle off me. Want to get back to my athletic days when I played basketball in college. Excessive muscle is overrated. Want to just feel light and be functionally strong.

[@Kboges]

Dude this is so cool to hear! Returning to an athletic body type with broader athletic capability is so fun. Nothing wrong with being a mass monster if it supports your athletic and aesthetic goals, but for me, being leaner, faster, having a bottomless gas tank beat the hell out of trying to be bing and lift heavy. I was up to 230 at one point, force feeding, trying to be big just so I could move heavy weight, and then I finally threw in the towel and decided to lean out, move better, and try to turn into a someone that radiated vitality (not sure if I accomplished that last one 😂, but that was my intention). Anyway, I felt WAY better after leaning out and restoring my athleticism.

[@DC-wp6oj]

I’m just as impressed by your home and the weather. Living the life 👍

[@salvatorelicata8768]

Hey kid right now I want to thank you for all your work and effort. Especially within your education and communication skills I'm 50 I knew there was something however I didn't know the how. Thank you. You put it together for me. Quite litteraly you have saved my life. I subscribed I leave a like on all your videos. Once again I thank you. God bless my brother be safe and be good

[@Kboges]

Salvatore! This means a lot my friend! Thank you for your support and hearing stuff like this is incredible. So happy the content has been meaningful. Much love, brother, and if you ever have any questions, just let me know. 🙏💪

[@gnemois]

I just found your channel! Lots of things to learn from now on! Thanks for sharing, I really appreciate it. Cheers from Indonesia!

[@Kboges]

Thank you! I hope you enjoy. Feel free to reach out if you ever have any questions!

[@kalvinburgess1021]

Hey man! Just wanted to let you know, I discovered your channel last night and stayed up until 2am watching almost every video. My regular morning routine consists of dropping my wife off at work and driving to the gym for a heavy workout. This morning I sat in the parking lot of the gym for a solid 10 minutes then drove back home, dug up my old pull up bar from our shed and completed this Day 1 workout. My gym pass expires next week so the timing couldn’t have been better. Looking forward to seeing where my new calisthenics journey takes me! Thank you!

[@jasonwelsh417]

How's it going so far?

[@kalvinburgess1021]

Been great man. I mounted a pull up bar to my wall, bought a weight vest, parallel bars etc and have been doing his work outs consistently. Been doing this for about 3 months now, 5 days a week. Lots of improvements with my push-ups and squats, and pull ups. For example, Pulls ups went from sets of 9 to sets of 14.

[@jasonwelsh417]

@@kalvinburgess1021 That's awesome to hear. Nice job!

[@JustKhali]

@@kalvinburgess1021 awesome! How about your body composition?

[@siddharthgore5442]

I competitively rowed for 6 years. During the pandemic, I focused only on barbell movements and as a result my body felt out-of-sync, my cardio plummeted, and I wasn't feeling healthy. For the past 6 months, I switched to functional kettlebell exercises inspired by Joe Rogan, Obi Vincent, and Pavel Tsatsouline. I also did time-restricted eating, eating all my meals within 10 hrs per day (usually 1030am to 830pm). My body has balanced out, I feel stronger, and healthier. After recently discovering your channel, I look forward to incorporating some of the principles you describe into my workouts. Great content keep it up sir!

[@Kboges]

I'm happy to hear you are getting your training dialed in! I'm happy then content is helping you in that process!

[@zyheem..]

I want to give you a huge thank you for your channel as a whole. These last few days i’ve been going through mental turmoil about self improvement and my self image and i’ve also been wanting to begin working out. i am 16 only 5’9 and 140 lbs and i want to become more muscular and stronger to better myself. i got a set of parallel dip bars and resistance bands since i can’t do pull-ups. I’m going to begin using your calisthenics template and rewatch your videos constantly. thank you for your work it’s helping me immensely 🙏🏾

[@lucasgroves137]

I like what I'm seeing-count me in! Okay... I'm looking forward to the exercises, of course. But for now, I'd best focus on getting myself a nice yard like this to work out in. It's gonna be so great; man am I pumped!! 😃

[@kbflorida888]

3 weeks of your push/pull/legs routine finished & today I added my first sets of feet elevated pushups.

[@Kboges]

Perfect! Just keep going and slowly exploring different variations as you get stronger.

[@XTheSpartanX7]

these are great. Keep going bro your channel will be blowing up soon.

[@Kboges]

Thank you, Spartan!

[@johncarey7154]

This looks really interesting and perfect for a time of limited gym access and equipment access. A few of the movements you demonstrate are past my current progression, but I look forward to listening more about the principles behind your training and scaling them down to what's doable for me. Thank you!

[@Kboges]

Absolutely! I will be posting something about scaling workouts the next couple of days!

[@Mrvassev]

By far the most aesthetic and functional outcomes come from calisthenics. I recently started doing a daily full body workout of 5sets pullups, 5 sets dips and 5sets bodyweight squats. Im feeling great, and im amazed that ive found your channel! I love that you said you will do this type of exercise until you are too old to continue! In my view that will be when we are dead!

[@micah1754]

How many reps would you tend to do? 5 sets sounds quite high for a daily routine

[@Mrvassev]

@@micah1754 Hi Micah, Im fluctuating between 3 and 5 sets, i also spread out my sets on "Rest days". So maybe 3 sets and then 2 sets later in the day. I also reduce my reps or do an easier variation if im feeling like i need the rest. My last workout i did sets of 8 on pullups, sets of 15 on dips and sets of 20 on bodyweight squats. Im hoping to work up to 15 pullups, 25 dips and 50 squats! Whats kind of routine are you currently doing?

[@Mrvassev]

@@micah1754 Im also eating a surplus of calories atm, since im trying to grow. The weight gain will also reduce the amount of reps ill be able to do, but its all part of the journey!

[@ptchl]

thats exactly my way of training, how it's been going?

[@movimiento.saludable_]

I found this channel 2 months ago and I really like your approach and educational content! Congratulations, keep going!

[@JacoBuldin]

Hey Kyle I just wanted to congratulate you on the amazing work you are doing providing this information. I was actually looking for this kind of training that will allow me to play the long game. I am also impressed seeing the growth of your channel by the hour. Keep up the good work and thank you for your service!

[@Kboges]

Thank you, Jacobo! I appreciate that kind feedback. It has been exciting, but has swamped me with work. I'm working hard to get more content out!

[@NeverNoodle]

You're awesome! Your commitment to teaching and sharing freely is such a pure, heartfelt endeavor. It is much appreciated!

[@nameohnezahlen]

love your content. and your calm demeanour. its refreshing in this loud and overhyped fitness world

[@rudrasongs6294]

Amazing information, I like this because there is less information on other videos and more show-off. But I like your work and started using your information and it's really helpful for me. So, thank you sir

[@Kboges]

Thank you! I appreciate that feedback.

[@johnhowell5858]

I'm really enjoying your videos. I especially appreciate that your videos are concise, and that your approach is straightforward and intelligent. Im really benefitting from your insight and I appreciate you sharing your knowledge and experience. I'm an aging athlete and have had a similar experience to you (with respect to something you said in your video), as far as feeling like my body has taken a bit of a beating from strength through weight training over the years. I really feel like your philosophy resonates with me. Im working through several injuries from training and am looking forward to recalibrating my mindset and approach to fitness and wellness, due to your inspiring videos. Just wanted to say thanks.

[@davejones3878]

Thank you my friend!!! Love your content!

[@Kboges]

Thank you, David!

[@pedrobelaciano]

Just starting, you're very inspirational dude 🥰

[@juliansedor7101]

I've been enjoying pull ups and push ups recently a lot. I've been aiming for 100 pushups in however long it takes me with 30s work and 90s rest. generally takes me about 15 minutes or less. 50 pull ups the same way takes me less than 15 minutes. I think it's a fun way to get some exercise in without spending a lot of time on it. I've definitely become stronger from it, and enjoyability is very important. If working out isn't enjoyable, I won't be in it as much, and I won't get results.

[@joea104]

New subscriber I am starting your videos from the start.

[@logandaniel3742]

simple! experienced and wise! ppl need to listen to this guy and not V-shred or greg doucette!

[@yousefhussain9184]

Your KZbin channel is amazing thank you 😊

[@Kboges]

Thank you! I appreciate the feedback and I'm glad you enjoy it!

[@JoeCool0510]

Your videos are a really useful resource! Thanks so much for sharing all this information.

[@Kboges]

It is my pleasure. Thanks for watching!

[@gregrkincaid9479]

I am almost 52 and I havent worked out since 2005 when I got into partying pretty heavily, then depression... what do you recommend for someone like me getting back into the swing of things after so long and after losing all my core strength??? And a huge Thanks to your channel for inspiring me to get my 'center' back after so long!!!!!!! 🙏

[@aidiabdurrahman6579]

been doing calisthenics since 2020, and now starting to see some results. Yet I still couldn't be consistent with my schedule since I don't really have someone to ask or to apply some methods. I've just watched a bunch of tips and tricks across internet. and now KZbin has sent me to you, someone with a great explanation all rounded. I will be watching all of your journey, and will keep taking a notes from each video terima kasih!

[@Kboges]

Thanks so much! Very kind of you. Feel free to reach out if you ever have any questions.

[@doronuzan]

FASCANATING Your content is amazing

[@Kboges]

Thank you, Doron!

[@markthackway274]

since starting calisthenics and ring workouts i feel my endurance and strength increasing, on top of adopting a WFPB diet 10 months ago - down 40 pounds. My leg workout, so far - all body weight - 5 x 50squats, 5 x 20 glute bridge, 5 x 20 pike, 5 x 35 calf raise - today I start just squats - 10 x 40-50

[@Muhammad-bv4uu]

amazin video and thank you so much for the knowledge , it was very beneficial.

[@Kboges]

Thank you for the kind words. It's my pleasure!

[@HatefYaminiOnline]

Such a great channel. Going back to video #1 and watching all the way through.

[@ianelynn9049]

Awesome advice I am a beginner and we'll be following you for more knowledge thank you

[@kaisnow7661]

Very nice I love your perspectives

[@Kboges]

Thank you, Kai!

[@BluBlu111]

Hey there my friend. I've definitely been enjoying daily pushups and pullups but I'll tell ya if done too much you can easily burn out. I'm going to grt back to the basics because everytime I watch your videos I get reminded to get back to my three sets and no More than that. Too many pushups also burnt me out. Thx for the heads up on your cool ass video s.

[@tyroneisaacs7653]

You are a revelation, much appreciated all the way from South Africa

[@user-tr1yf1uf7t]

Wow, I feel like I've found a hidden gem, it's such a great channel, keep up the hard work!

[@jamesrose2312]

My question, and maybe you can make a vid about it, is how you warm up and cool down. I am, after much consideration and calculating, switching to a GTG/high frequency training style and want to consolidate my warm up/cool down to shorten (potentially) daily time investment. Please talk about warm up/cool down!

[@Plug042]

Wow master in excercise science first time I’m hearing it great job 💪🏾

[@eating1608]

These videos are awesome! I've been trying it for some time, and I love it! It's just simple but effective! I just want to know if I wanna be an exercise expert like you, what major should I choose to study in college? The courses that will lay the foundation for me to be an expert like you. Thank you so much!

[@MJ-wn6gl]

Great video - appreciate the sincere advice - got yourself a new subscriber :)

[@Kboges]

Thank you, MJ. I appreciate the support.

[@stevenclarke7185]

Love this routine .Plus some Deadlifts

[@Kboges]

Yeah the deadlift is probably the best overall lift, and plugs all the holes left by calisthenics.

[@ricardocastillo5485]

@@Kboges That's what I was thinking. I was considering going all calisthenics except for deadlifts, that one, big, super-heavy, all-body movement that you need real heavy weights for. Minimal equipment needed, just buy a buncha cinderblocks and a long pipe and pass it thru them. I think everything else but that can be sufficiently hit by calisthenics, isometrics and dynamic tension.

[@jimmym02]

this is perfect to get started again. thanks!

[@PiceaSitchensis]

I like your comment about "not letting fitness gurus" destroy your curiosity. There definitely are a lot of those in the fitness industry. It really doesn't promote free thinking.

[@mehmetfatihgunduz5071]

Bravo,super performans.

[@Mark-sm5km]

Amazing advice. Thank-you!

[@sololimbo]

Awesome video thanks

[@mighty_potato]

So this is how it all started

[@Laufowler1980]

When I was 11-13 years and feard my stepfather i startet training with the 2 only weigts I had every night just before bedtime. I knew nothing about training, I just followed the suggustion on the packet from the weigts. I took as many reps I could every time. After some mounths I did over 100 biceps curls. I diddent se it then, but I see pictures of myself shredded, and I remember beeing one of the best in armwrestling and wrestling. It’s first after seeing youre videos I understand why 😄

[@johanschemel6244]

Great content. Consistency is king.

[@Kboges]

Agreed!

[@erickstotle4285]

I would do 10 push ups at at time, Id finish with 100 hundred a day, some days Id hit 80 anyway after 3 months I was able to do 90 push ups in 4 mins. I’d do 5 pulls up a set ending with 35 a day my shoulder for some reason get hurt easy on a pull up if I go hard, due to old swimming and parkour injuries. I rebuilt my hips doing really slow full range squats, but I built my way to full range holding to a pole while waiting for the bus. Basically Id work out through out the whole day and became very athletic.

[@strikevince14]

Great content

[@Kboges]

Thank you!

[@jonnyb2532]

*One* arm pullups?!?! LOL I'm having enough trouble with both arms! Great vid. Thanks.

[@michaelgraflmusic]

Man, you really take a lot of cognitive load off of building muscle and fitness. I wish I had started my fitness journey with something like this instead of Starting Strength or some PPL workout. Not that those aren't great, but I'm such a fan now of frequent medium intensity, high rep workouts. I figured that out when my left arm got big enough to be noticed by other people after I had been carrying my baby around every evening for an hour or so over my left shoulder, so my wife could get some sleep. After a few months the left and right difference between my arms and shoulders looked comical. And while carrying the baby was a bit exhausting, it never felt nearly as intense as a "real" workout. It just took some time out of my day that I would have wasted anyway.

[@MoliniKicks]

Best guy you have the mindset

[@rokl6033]

Legend!

[@Kboges]

Thank, Rok!

[@MonteyCarlo92081]

signed up for your community. hoping to make the switch to consistent workout flow. i wake up at 630a to take a cold shower for 5 mins, meditate for the remains 25mins before code till 11a. the plan is to workout for an hour before eating and heading to work at 2p.

[@Orbitalbomb]

man as a tennis player I want to stay lean or better, get lean again at 43. I need to increaee strength and muscles because both are underdeveloped over the last 15 years of working primarily seated. I’m doing the usual thing atm, meaning gym, weights, barbells, but also body weight exercises. I couldn’t do a pull up in may. Now I can do 3 sets of 4-5. Getting better slowly. But I don’t have a pull up bar at home and can’t install one. the ones in the door frame don’t fit or don’t hold. so I do them in the gym every other day together with the lifting. I’m unsure at this point what to do or how to proceed. at home I have the following equipment: 2 mats, 2 dumbbells that can carry up to 10 kg each, a straight barbell + weights, 2 dip bars, two small bars for elevated push ups, a couple of bands, a doorframe I can perform a bad pull up or chin up on (the door frame is about 4 cm thick so I can rest about the two first 2 phalanges on it. it works but the fingers fatigue quickly of course) I see your vids and believe that I can get better with the exercises you do but I feel like I still lack strength in a lot of key muscles and joints. (ankle front tendon is weak as hell, hip flexors, hamstrings, dorsal chain stretch capability is really poor. trapezoid, wrists, and bizeps tendons are also weak points. I have a long history of chronic pain in all body parts. MDs got me pills but that’s not the way I wanna live all my life.

[@morganfarmer9271]

Thank you for this, you’ve given me confidence in my workouts that most others would consider weak. Do you have any tips for balancing the left and right side of your body? I had an elbow surgery ten years ago and my right side has been weaker than my left since.

[@Lieutenant-Dan]

Love this style of training, really enjoying your videos. I notice sometimes you kind of superset the exercises but in this video you did all your sets with one exercise before moving onto another. Would you recommend one way or another for a beginner or should I mix it up? Cheers!

[@pfqtwo9505]

This guy…. That’s the physique I’m going for. Just found you sir. Gonna start watching.

[@Kboges]

Thank you. I appreciate that.

[@benweidner1]

where do I start? 43 year old guy here, big gut. Been fixing my diet, need a beginners work out…love the channel

[@trdrushworth3444]

purist. very happy to see it

[@jamesmartini8639]

Really enjoy your videos, What’s your opinion on emom training ? I’ve been training for 5 years in just calisthenics. My workouts always consistent of very high reps and chasing numbers and not necessarily the best form. I’ve also done months specially in the winter with weights and got my dips up to 2 reps with 160 and pull ups 3 reps with 90. I injured my elbows and cause subluxation in my shoulder from doing tons of reps that took me out for almost two months now. I’m just stating to get back into it and slowly getting back into it. My chiropractor got me to fix the problem by adjusting me and having me strengthen my accessory muscles like my rhomboids and traps.. Interesting that you say volume doesn’t equal strength necessarily and the benefit of low intensity days. How come volume doesn’t add more strength

[@billlane7911]

I like the freedom don't need a gym

[@robertwilliams2609]

Kyle, first day I completed 3 sets of push ups, 10, 9 and 8 before my form broke down. I was sore the next day and so I did 3 sets of 30 squats. I’m 54 and I’m not conditioned. Is it ok in the beginning to complete 2-3 sets each day of one of the movements until conditioning improves? I’m beginning to walk 1.5 to 2 miles per day Thank you for your assistance.

[@charlieparkeris]

He talks about doing a single movement per day as a routine here - kzbin.info/www/bejne/gaWlopeJbcSSfsU

[@ikewashere]

I weigh about 270lbs and my goal is 200lbs, going to start calisthenics and cardio because I feel a little lost in the gym especially when it’s crowded. Thanks for the inspiration!

[@TheMastermind729]

Just started running a few weeks ago, first few times were torture but now I’m pretty addicted. Highly recommend progressing to running (maybe start with walking or fast walking), you’ll be surprised the progress you can make

[@ajithpr4909]

You are very humble, man.... I want to ask some things.... But I'll watch all the videos, have much clarity and then either ask here or send you a mail..... Keep doing this... You are awesome!!

[@danielchriqui3460]

First of all - your videos are absolute breeze. BUT, I would to know where to start? It’s so difficult to do pull ups from start. A beginners guide will do a lot of great for the community :)

[@Kboges]

Check out my website for "pull up:unlocked". It's a free program that will help you. I got my dad doing it and he's already up to 4 pull ups.

[@davidhaylett1810]

If I train every day and focus on pull ups, push ups, and squats, Is there a maximum number of sets and reps beyond which there are almost no gains and lots of recovery issues ? Is there a sweet spot of sets and reps which balances gains and recovery or is that just based upon the reality of what you can do and recover from ?

[@Kboges]

Yes. It’s likely to vary depending on the exercise and the person. On average, many evidence based experts will suggest 10-20 sets per muscle group per week. It’s worth noting that volume doesn’t scale linearly with gains, so doubling the volume does not seem to double the rate of progress.

[@davidhaylett1810]

@@Kboges Yes I’ve seen studies that suggest that 10-20 is the optimal amount after which gains could be very small but also studies suggesting that even as low as 4-6 sets a week per muscle group spread over at least two separate days delivers 70% to 80% of the maximum gains available. So your beginner workout of one set per muscle group done every day delivers 7 sets a week and looks like a great minimalist option. Could even be scaled back to just 5 days and 5 sets as noted in your video. For most people there probably is little to gain from doing more, especially for older folks more prone to injury. I’m doing your one set a day routine and it’s working well so far. Workouts are short and I enjoy and look forward to them. Thanks for the channel. Valuable information without lots of unnecessary fluff lol.

[@prashantprashant2767]

Great work! have a question, can you advice when should the inhaling and exhaling be done during any exercise? you can take an example of push ups or pull ups

[@jeremykwan9090]

high reps enthusiast nice

[@Kboges]

Yes sir!

[@loeildulemurien346]

Thanks for your videos, great channel, keep it up. Question: do you do dips or do you think push ups are sufficient?

[@johnnel6290]

Have you done a video on your pull-up bar construction.

[@pauldeloecker3516]

Still hoping to see some new content soon, but in the meantime, let me study all of your videos just one more time 😎

[@Kboges]

Working on it right now!

[@pauldeloecker3516]

@@Kboges glad to hear that ! Looking forward to watching it ! Have a nice day

[@kiranbnambiar3097]

Your thumbnail looks like if you took a screenshot while playing gta with your character having no shirt

[@Kboges]

Hahahaha it does!😂

[@stanL9]

Kyle did you build your physique through the same/similar routine of full-body work or is this something you're using for maintenance?

[@Kboges]

This is a really great question, Stanley. Here is how I see it... My physique is the sum total of a life of being active and training. I started doing basic calisthenics and some limited weight lifting in 7th grade, and have been pretty much training constantly since. I've definitely had several blocks of time where I pursued more weight lifting goals, but this basic full body calisthenics training has always been the foundation to which I attribute to a TON of my fitness, body composition and general athleticism, and yes it accounts for the VAST majority of the training over my life. In the last 20 years, I've had long stretches (years) where I didn't do anything other than this workout and during these years, my physique always continued to develop. Now, I've been doing calisthenics almost exclusively (I will trap bar deadlift 1-4x every 2 months or so, for fun) for the last 4 years, and my body composition and overall aesthetics have continued to improve.

[@stanL9]

@@Kboges fabulous :) thanks

[@atdyeam1605]

Hey man, huge fan of that channel. You've got a new subscriber. I've just binged 75% of your videos haha. I've been doing calisthenics for approaching a year now and HFT is something i've been looking at doing for a while. Especially as I am about to get back into muay thai most evenings so would like something simple, relatively quick and not too taxing I can do every morning and still make progress. Do you think this style would work or would the 2x session a day (calisthenics in AM and MT in PM) be too much? Also, as someone who would like to work on some skills (namely the handstand, L sit and front lever), how would you work these in? Would you treat also train them lightly every day or treat them as high intensity and only do 1-2x a week? Cheers!

[@Kboges]

Thank you for the support! Yes you can do this with Muay Thai. Managing your volume will be key. I would actually start with just a single set of push ups and a single set of pull ups each day, keeping my sets 2-3 from failure and see how you respond to that in terms of fatigue. For legs, you have a few options; it just depends on what you are going for and what you are doing in Muay Thai. Once you adapt, you can definitely start adding 1-2 sets per week, giving yourself time to find the max you can recover from. If you start to feel your fatigue building, dial back the weekly volume. I feel like most martial artists can comfortably manage 9-12+ sets per week depending on their work capacity and training schedule. The most important thing is to manage the fatigue though. As for skills, make sure you have a base developed before pursuing. After that you can treat them as a light "recovery" day training, or put them before your calisthenics work, cycling through them over the week. Either way will work, and it's going to come down to personal preference. Try both and see what you like. I hope that helps. If you have any more questions, let me know.

[@atdyeam1605]

@@Kboges Cheers for the reply, I spent so much time watching your vids yesterday I could see the subscriber count growing haha. Congrats man I think this channel could blow up. I have never had an issue with soreness from training (though I'm 34 now so it's bound to happen one day soon), so I think I'll spend the next few weeks really dialling in the HFT (especially for legs) so that I can have a good conditioning base for when I start training twice a day, then scale it right back and slowly build as you've said. Cheers for the advice. I want to do some glute work, like one legged bridges or floor sliders (don't know what they're actually called) to balance squats. Do you do much of this or just rely on hill sprints? I'll also be doing hill sprints 1-2x a week. Do you use hill sprints as your higher intensity leg training, and if not how do you balance it with more intense stuff like pistols? I want to have a couple higher intensity days a week (pistols, ring dips, weighted pull ups etc), but it seems like if trying to do that along with hill sprints it might be a bit much. Does your body adapt or should I plan for either/or hill sprints/pistols but not both? Cheers for the advice and sorry for the long winded question haha. You've just got me excited I've finally found a channel that trains the way I want to.

[@Kboges]

@@atdyeam1605 Thanks dude. Last few days it has really bumped up! It's super exciting!

[@hirennyx]

Hey, great video! I’m just starting out in muscle training. I’m 27 and little bit confused what exercises to implement in my day to day life. Can you please help with that?

[@adrianencinas5039]

Hey man what's up, great content you have, also love the idea of someone building muscle buy just body workout, gym membership s and supplements elite, just once us wasting tons of money won't admit it, just check out Greek statues they didn't have anything but body the skills move it and good food, anyway I'm starting this journey complete from cero had question besides body training do you follow any especific diet is so what's good and what's bad to consume? Blessings from Guadalajara Mexico.

[@Kboges]

Hey Adrian! Thanks for the kind words. For diet, I eat really food, practice fasting, and try to hit a protein target. Super simple stuff that I can maintain. Cooking for myself is key.

[@adrianencinas5039]

@@Kboges thanks man matter of fact I'm on a 48 hour fasting right now, and it feels great, I guess that once I start working out you mean intermittent fasting? A video on that will be great we all love this info thanks man keep it up we need more souls like you to win the battle against everything that's coming up the first attack is on health and masculinity.

[@pepsico815]

I'm 34 and have a bad aortic valve. I have to stop and rest after 5 pullups or 10 pushups to catch my breath. I wish I could push myself harder

[@rahulsharma-cs7oy]

mate,Can ye recommend a workout solely on bodyweight exercises(not even pull up bars), like with the exact no. of reps?since you don’t know my physique ,you could recommend a progression in the no. of sets?It would be great to hear from you!

[@abhaygiri6974]

Great

[@johnrobinson7036]

Recently found your channel and am loving the content. Subbed. Looking for clarification: 7 days a week, 3 sets of 10. Is that 3 sets of 10 for each muscle group? Push, pull, legs, while managing fatigue/recovery. Versus pull-ups Monday, push-ups Tuesday, squats Wednesday and cycling through. Thanks.

[@Kboges]

Thanks John! I appreciate the support. Instead of a fixed rep target for each workout, train by effort. So try to make most of your workouts hard insofar as you take your sets to within a few reps of technical failure. On days you are feeling tired, stay further from failure to allow for some extra recovery. As far as your training split goes, it's personal preference. I like both PPL and high frequency. As long as good principles are in place, you can't go wrong either way.

[@oaoJ69Joao]

The pushups you do at 3:00 are my favourite ever, and I did them at 17 years old cause I want more upper chest. Now at 30 I only start doing them again, but with more focus on the form for sure. 2 sets close to failure with 3/5min rest are good for begginers?

[@The180Impact]

Are young to post your Daisy routine? I’d love to see what you do over the course of the week. Just found your stuff and I love it..

[@xxnonstopdancingxx]

Interesting channel content and information. What is your view on warm ups?

[@mortalocean4296]

After finding your video" training for helth" here i am gona get to all of your videos...is it ok to do some resistance band isolation work for arms, and so forth ????

[@Kboges]

Absolutely!

[@udontknowme6064]

Dude i just discovered you I'm a 15 year old and i have been going to gym and disregarding the basics like pull ups and push ups ,i can only do 3 pull ups so I'm ordering a pull up so i can do pull ups at home

[@Rick-fz7tt]

Hi Kyle I live in San Diego as well and am 75 years old.. I try and walk my 10,000 steps daily but I need to start doing more physical exercise. I can do some incline push ups. I even have a pull up bar in the garage but can’t do them any more. How does one my age get started? Where is your gym located here in San Diego? 🤔

[@Kboges]

Hey Rick, good to hear you are as active as you are! Very impressive, brother! Hangs are good, and rows are fantastic. They will both serve you very well. My gym was off Mission Gorge. I sold it in 2017 and switched to moving my training online.