Know Your Goals and TRAIN For Them

[@sstein4777]

Such an accurate point! No need of specialized or extreme training if your purpose is to feel and look good. Work out in such a way that on a Sunday morning your body tells you: "I want to live, i love my life". I'm the living example: I train very frequently but never too hard, not even approaching failure, and I swear I feel amazing, never sore, always ready, always fit. An athletic- not extremely bulky or muscular body- is the byproduct of that.

[@Kboges]

💯 this is spot on. Well said!

[@bradenmwalker]

@@sstein4777 I think that not training to failure is a great approach. It’s almost like “owning the weight” as you progress, instead of letting it “own you” per say.

[@Soap029]

Great content as always. Got a doorway pull up bar and im hoping to do pull ups soon. Any tips and do controlled jumping pull ups help with lat activation? ​@@Kboges

[@sstein4777]

@@bradenmwalker wow what a great way to put it! Thanks!

[@brimac58]

I could not have articulated that any better, thanks👍

[@BenjaminSexton]

Just wanted to let you know that by following your advice that you give on this channel, I have lost about 20-25 lbs of fat since April. I am no longer technically obese from a healthcare professional's perspective, my shoulders, elbows, and knees no longer chronically ache, my posture is improving. I have finally figured out the sweetspot for intensity where I always feel like I good a good workout but never feel like I'm at the edge of injury or feel so worn out and sore in the following days that I end up missing workout sessions. It's the first time I've ever truly felt like I've found a sustainable groove in both my training and my nutrition, and I feel amazing from it. Thanks for the wisdom and advice you share!

[@Kboges]

My gosh, Benjamin! This is so good to hear! Well done, my friend. You can be proud of what you have accomplished. Thank you for sharing your journey. Keep it up and best of luck to you. Never hesitate to reach out if you ever need help with anything 💪

[@Soap029]

Could you do a video on neck training?​@@Kboges

[@debanjansengupta6606]

From where did you start (routine wise)? And where are you now?

[@GymGarageMan]

Very Wise words Brother! Implemented this style of training and lifestyle for the last 40 years..Still in decent shape at 54 years old!!!

[@workoutgirl4231]

Just checked your channel garageman you reasonably fit and r in ok shape for old man keep it up!

[@euge9660]

"decent shape" you are literally better than the average 30 yo man

[@Kboges]

"Decent shape" 😂 I love that, dude! You are a beast! 💪

[@JohanM942]

I've followed you for several years now, and what you taught me most of all is to set obtainable expectations to the frequency and intensity of my training. Before, I had 6 month training sprints with 1,5 hour full body workouts in the gym 3 times a week, and it never stuck. Now I have trained consistentlyfor 5 years, 2-3 times a week doing 3 sets of good form pushups, pullups and leg movements. It hasn't made me massive or ripped, but i feel good and I can do the physical activities i want like hiking, surfing etc. Something is always better than nothing. Thank you for sharing this attitude to training

[@AP-lx2if]

Always wise words mr boges thank you for all you do always looking forward to see your videos have a blessed day sir

[@Kboges]

Well done, Johan! It all adds up. Every workout you do is another workout under your belt, and one more than you had before. It all comes down to what you can sustain. Keep at it, brother! 💪

[@jeremongrel]

You're an absolute inspiration, man. I've done everything as a younger man, from distance running to kung fu, yoga, powerlifting and calisthenics. My life got derailed in my mid 20s due to drug abuse and I just got out of rehab at the beginning of the year. I used to be 185 lbs of lean muscle and now im 225 of flab. I'm so glad I found your channel! This is the start of my comeback story, I'm going to binge watch your videos and get back on track! Your positivity is overwhelming. Thanks for all the info

[@Kboges]

Oh dude, I'm so happy you enjoy the content and it has had a positive impact. Brother, you can be extremely proud of what you have overcome. There is hardly anything more powerful than a successful comeback story; it's universally resonant. Stay on this path that you are on and let it transform you. Let positivity, hope and faith in a bright future feed your motivation. Keep me posted on your progress, and if you ever feel like I can help you in some way, shoot me an email.

[@mwevre1876]

Good luck!!

[@GrindSzn7]

Goodluck bro, you can do it!

[@tonyj3206]

Your physique just keeps better and better. A true testament to what you preach.

[@Kboges]

Dang, man! I appreciate that. I had kind of a rough year in terms of stress and stuff but I was doing my best to manage it all and I think I’ll end up with some gains in the end. Grateful to have training there to help handle some of the tougher times, but that is EXACTLY what it’s all about!💪

[@paesano285]

I’m 74 years old and have been training with weights since in my teens. I have stopped torturing myself in the gym thanks to you. I now work out 2-3 days a week. 2 sets of strict push-ups, pull-ups, rows and leg work. Have made some good gains and am not sore like before. Thanks so much!!

[@jacobfitch8647]

Preach my man. Spent most of my adult life in and and out gym with little consistency or results. Found you and swapped my training style, then the money I saved on the gym I simply put into my nutrition, best results ive had. Never stop these videos please.

[@Kboges]

Heck yeah! That's so good to hear, dude. That's how it should be! 🙏

[@UNDERDOGMMA]

I have been listening to fitness content for 10 plus years. This is such good information that I just listened to it again after I finished…so simply put

[@Kboges]

I appreciate that, brother. Glad you enjoyed. Thank you so much for watching.

[@anemptyshell]

I once read a book in which the author likened his body to a car. Something along the lines of, flashy luxury cars that go super fast might be impressive but at the end of the day, what was more important to him was having something reliable that just works, that he doesn't need to fuss about and takes him wherever he needs to go (I think his analogy was a popular Japanese sedan :D). I didn't really like most of the rest of the book but the idea stuck with me. As someone who dealt with unhealthy, hollywood-inspired body ideals in his teens, this kind of content really helps ground me whenever I feel like this approach isn't "enough". As I'm approaching my 30s I'm really starting to appreciate having a functioning body that allows me to just go on hikes or climbing or whatever, whenever I want to. Thanks again, Kyle!

[@thegreat9481]

Just say you don’t really want to put in work like that. Its ok

[@adkima00]

This is a great message for those of us that want to look toned and not ripped. I love these Sunday morning "pep talks", but especially this one as it seemed you were speaking directly to me.

[@Kboges]

Ah man! So glad it connected. Thank you for watching!🙏

[@jerrymaushard3835]

Totally agree about the Sunday morning pep talks!!

[@BraveheartJames]

Spot on. I feel the fitness community is just all or nothing so most people just give up as it is unrealistic for the majority of us.. everything you say is so true and has actually got me back into some sort of routine so I thank you for that. Much love from 🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@Kboges]

100% the all or nothing message implicit in the fitness content is such a disservice. I’ve seen how it makes the average person feel like good health and fitness is just totally unattainable. It’s a tragedy, for real. Thank you, James!🙏💪

[@geoffball9547]

Always a pleasure to hear an intelligent person use correct and precise language to describe becoming more fit. Obviously if you had not done the reps you could never talk in such a descriptive way and why you have such cred. Muchas Gracias!

[@MR-MasterLuna2020]

You are my go to reference for healthy and achievable fitness strength. At 55 years old I recognize the benefit of "steady as you go health' for long term success. Cheers from Canada!!

[@Kboges]

Man, I really appreciate that! Thank you!

[@EpicGamer-vl8ud]

I love your simple philosophy towards fitness. I agree that general training is better for most people. Humans are unique in their general and unspecialized musculature, and while it may seem attractive to perform some "superhuman" feats of strength and agility, I think we undervalue the sheer scope of things a decently developed person can do. You don't need a crazy training schedule to be able to run, dance, climb, swim, etc. with ease. Thanks for the videos!

[@Kboges]

Yeah that’s incredibly well said. Great points here!

[@ninjasrose1653]

I totally agree! It’s risk - reward. For me the basics trained at a higher frequency rather than volume have worked best for me. Whenever I’ve tried to attain something more specific, it’s always come at a cost regardless of whether I got there or not. Longevity is my goal.

[@Kboges]

Well said! Glad you got it dialed!💪

[@sakurasanen9346]

Long time follower here. Just wanted to say I greatly enjoy your videos. Clear, concise and applicable information with a low threshold for viewing, because the videos are kept short. Also congratulations on an enviable physique! All the best.

[@Kboges]

That is very kind of you! Thanks so much for that and thank you for the support!

[@1BlackParade]

You’re amazing dude. Such an inspiring and helpful person. Being as disciplined and knowledgeable as you would be a dream come true. Love your short and sweet content. Keep it up!

[@General_Kenobi_212]

I'm so glad that I recently discovered your channel. I've been binge-ing your videos, and they've all been great. 👍

[@egemenerginsoyreal]

Society tries to cure the lack of primal strength with radical toughts. But those thoughts are not primal :) Finally I found a hardworking but also a peaceful community, the key is doing whatever you CAN then let it flow.

[@Kboges]

Spot on, brother.

[@Nicholas-m8f]

Well said. I am 73 and played sports with light wt training all my life. Recently realized I had lost significant strength, so trained with a trainer and made good gains. Now I can maintain and do lots of pushups, pulls dips etc to maintain. All about balance

[@conormcc_9656]

This is my exact goal, but I have to constantly remind myself of it as I find it's very easy to fall into the trap of thinking im not doing enough or that I should be doing the extreme over the top training I see everywhere online.

[@lorenzolopez9421]

Man... Thank you so much for this content. I really enjoy and appreciate everything you have to say about fitness and training

[@Kboges]

Thanks, Lorenzo! I appreciate that. I’m glad you enjoy!🙏

[@xy3364]

Goals targets whatever You called must remeber one thing: make a goal that will take You for a trip not race, fun not punishment, pleasure not sorness and pain. In other words take it slow take it easy. If its not working for You change goal. Thanks for video stay strong stay healthy 👍💪

[@Kboges]

Very well said. I couldn’t agree more.

[@Joyboy.753]

Hey thanks man. These words are simple yet very important for me. It's not race or a task that has to be "completed". I'll reme,ber this. I was pressuring myself way too much just by thinking where i have to go. My wrist got injured last year Just after a few days i mastered my straight handstand (20 sec). I rested for more than 8 months and now i am very unfit and just back to that level fatigues my mind but thanks to this video and your simple yet profound words i'll take things slowly like i did the last time. I'll achieve it again and more, there's no hurry. Have a great day!

[@xy3364]

@@Joyboy.753 Hey thanks and I am glad that help stay healthy stay strong 👍💪 and have a great day too

[@dk4o0fk39v]

pain gives me pleasure

[@CarlosLopezPR]

Applied this mentality to running. Began in May 2023 (no previous running experience, hadn’t run continuously for more than half a mile since high school physical education) setting a goal to complete a 10K at 9:15min/mi avg pace. Developed a simple training plan, and achieved the pace target on race day 2.5 months later. After that, set the same target pace for a half marathon. Also achieved it after staying consistent with my training plan (all generated by Runkeeper app based on target goal pace and race date). Then, set a 8:30/mi avg pace goal for a 10mi and 5K race in April 2024. Surprised myself and finished 10mi at 8:00min/mi and 5k at 7min/mi. I the set a goal pace for my marathon at 9:05min/mi in August of this year, and stuck to the training plan. About a week ago I did the Reykjavik marathon in under 4 hours at 3h55m. Over the course of this journey, I lost over 35 pounds and got into great shape. 47 V02 max up to 52 V02 max. Simplicity and consistency over time gets results in every domain.

[@swollensquirrel8275]

Your pullup form is awe inspiring! Like a machine

[@Kboges]

Thank you! I’ve been really working on it for the last few years. It’s still get cleaner over time.

[@garyinternet5436]

These paused reps that you're demonstrating in this video, easily the best pull-up form on the internet. That might sound like an extreme statement but when you look at the fact that your scapular are fully depressed AND retracted at the top of every rep in that paused position and you're pulling from a fully extended dead. Hang at the bottom and you're getting into double digit reps it's unbelievable. No trace of kipping or swinging, no craning your neck to prove that you're getting your chin above the bar. Immaculate. This is what I find so inspiring about your videos as well as the great commentary and ideas.

[@Kboges]

Dude, I can't tell you how much I appreciate that. That's one hell of a compliment. I've spent a lot of time working on the scap mechanics, seeing how much I can get out of the basic pull up, and it's hard to explain how difficult they can be when you first start them. It's a style of pull up that I think is severely underrated and has a lot to offer and is worth the effort. The translation into general pulling strength is legit, and it's a great way to build scap retraction and depression while keeping your shoulders injury free. Thank you for the kind words, brother. I appreciate that very much 🙏

[@pale2539]

Thank you Kyle. Just needed this after my antagonist superset of parallel bar push ups and assisted rows. Your videos on body squats made me achieve 100 squats today. Thank you also for pointing out just the basic law of specificity in those extreme feats.

[@JudgeMental1337]

Cheers like Always Kyle. Wanted everything at once and now just focusing on body recomp. Already lost about 15 pounds I was close to 220 pounds and said thats enough. Now doing something everyday without failure training and a lot of Walking and Sprinting is everything I could Hope for. Minimalism in all ways and back to the roots ❤

[@Kboges]

I love it! Stay the course, my friend. Well done on the 15 lbs! Keep it up and keep me posted on your progress.

[@vikashverma212]

Back looking Juicy AF brother,

[@Kboges]

Thank you, my friend! I appreciate that!

[@BluBlu111]

I've never been more thin and cut up with this approach. No bulk with a shirt on, but with it off i look like Bruce Lee. Love it. I'm strong AF too. Every day, 3 sets of pullups, pushups and squats or a horse stance. Nuff said. Walking is great to add too. I'm 49 and never been this thin since I was in the Marines 30 years ago. My wife thinks I'm too skinny but I'm doing this for longevity to benefit her and I in the long run 😁. More years more money 🤑💰😊

[@zakaryperrin7126]

Love this point. My training has been specialized for so many years with a focus on increasing my vertical and performing gymnastic static moves. I find that this is a perfect balance due to the necessity of upper body strength needed for static skills and on the other end training my lower body strength / explosiveness to perform at a higher athletic level.

[@brucehelppie6119]

Perfect pull-ups, Kyle. You always have a great message. I’ve gone down a few of the exercise rabbit holes you’ve mentioned. I’ve wanted to achieve a few of the basic gymnastics skills because they’re kind of badass to do and they provide me with a motivating challenge. In reality, just doing basic calisthenics exercises in good form will create and sustain a decent physique.

[@lostinthefaq]

Thanks to you I started, few times a week, to exercise... and I do very minimal things: pushup, triceps extensions with rings, squat, sissy squat, bulgarians split, pullup etc... That's it, I do this for 2-3-4 sets and usually in superset, and i feel just fine :) Thank you for showing how beneficial such simple things are

[@slimdylan]

Just wanted to comment and say I love these bitesize videos, really works up an appetite to get something done when feeling off course. Many thanks!

[@Kboges]

Thank you, Dylan! I appreciate it!

[@TeamDiamond7]

Thanks for keeping it simple!

[@Kboges]

Thanks for watching!

[@donleonhart274]

All I know, is when I checked my ego at the door, and put your methods to work/ I set 2 new personal times in back/ back half marathons---thanks mate..

[@Kboges]

Well done, Don! Great hearing from you and I hope all is well!💪

[@romisthenics]

Preaching the good word as always, Kyle!🔥

[@Kboges]

Thank you, brother! Great hearing from you. I hope all is well!

[@ahmed.hasan_]

Your advice has helped shape my mindset around my fitness journey. I don't think I would have come this far if I didn't watch your videos. Stay blessed forever ❤. BTW your pull ups are always a treat to watch.

[@Kboges]

Ah man that’s so cool to hear. So happy the content has had a positive impact. Thank you, brother🙏

[@modaninonderi]

I learned from your vision that “sustainable and effective routines don’t need to be complicated” thanks

[@Kboges]

So true! I wish everyone understood this because it pretty freeing when you finally get it. Thanks for sharing, brother!

[@krillansavillan]

Find what you love to do and do it every day. I alternate barbells and bodyweight because they're just so fun. Variety is the spice of life, and embracing both modalities gets me more high quality sets per week.

[@Kboges]

That is a solid way to go! Great advice!

[@damonm4440]

Just quality on quality Bro appreciate it

[@Kboges]

Thank you. I appreciate that very much.

[@Mosi_O]

these goals are the exact things that I'm looking for

[@Kboges]

Yeah I think a lot of people share those goals, but often times people don’t actually think about what they really want. They think they want to bench 315 or whatever but when you dig a little deeper, they actually just want to be healthy, fit, and aesthetic and are just under the impression that a 315 bench will give them that. It might, but it doesn’t mean that it’s the best way to go about achieving those goals.

[@sxhrgvs]

So well said. A short video but a ton of wisdom.

[@Kboges]

Thanks! I appreciate the kind feedback.

[@cole485]

Love this video and the thought behind it. And also wanted to say that beard is lookin powerful, my dude!

[@Kboges]

Hahaha thanks you! Been so busy haven't had a time to trim it down 😂

[@tommydinh8199]

Another day, another banger from kboges

[@Kboges]

Thanks, Tommy!🙏💪

[@bradenmwalker]

Yo big dawg, I have recently been doing reps with a long, slow, controlled eccentric and explosive conentric and been loving it. I’ve been doing these with pull ups especially and they feel great and are improving my pulling strength and muscularity

[@Kboges]

Heck yeah! That’s a super effective way to do them. Enjoy the gains!

[@bradenmwalker]

@@Kboges Thank you sir!💪🏽🙏🏽💯 I appreciate your intellectual style of content

[@Juan-gd1wd]

Thank you very much for your work, Kyle

[@Kboges]

My pleasure, Juan! Thanks for watching!

[@jakemccoy]

For people who want to think as little as possible, I recommend participating in obstacle course racing (OCR). Book a race, train, race, repeat. Being decent at the races requires you to be well-rounded, and you don’t have to be awesome at any one particular obstacle. When I was heavy into OCR, I maintained my fit athletic physique.

[@Kboges]

I love that idea. Sounds fun!

[@jxsh.3506]

Please do a video on how to build a full body training program for beginners, especially I need help figuring out what exercises, for how many sets/reps, how many days a week, when to move on to what variations, what kind of split to do, nutrition, etc.

[@Kboges]

It’s a great topic but it’s about impossible for me to make detailed prescriptions for beginners because they can vary so much. Starting body composition, injury history, equipment availability, recovery, nutrition, genetics, sleep, lifestyle habits, preference, training history etc all impact how your training should look. What I would do it visit the community and post questions there. It’s free; there is no catch. It’s just a good resource to learn from experienced people who are happy to share their knowledge and experience.

[@jxsh.3506]

@@Kboges Ok thanks, I’ll check it out👍🏾

[@TheMisterMaster3000]

I think his style of training is to do push, pull and legs every day. For pull it should be pull-ups and rows (especially if you can't do pull-ups). For push it should be push ups and maybe dips. For legs squats and lunges. Master these excersises with good form and try to spread 10-20 hard sets over the week. And hear to your body. If you don't feel to train, don't or do easy sets. variations) and squats plus lunges for legs. You could go for example for 2 hard sets every day.

[@jxsh.3506]

@@Kboges Hey I tried submitting a request to join the community and I still haven’t received any communication back, is there a new community or link?

[@leonardvelasquez4162]

Awesome video brother! 👍 My goal is to get my jacked!!💪 But also stay lean and have that perfect form like you. I have also started teaching/coaching a few younger guys in the calisthenics way. They love it! Thanks again sir!

[@SuperWilliam2424]

K Boges! The Best, Simple honest on KZbin!!! 😍

[@Kboges]

Thanks, William! I appreciate that🙏

[@SuperWilliam2424]

@@Kboges Just Truth!! 😁

[@eth._7173]

Thank you once again for your wisdom!

[@Kboges]

It’s my pleasure, my friend. Thanks for watching.

[@Shirou-s5m]

YES NEW VIDEOS AGAIN THANKS K BOGES

[@Kboges]

Thanks for watching!🙏

[@Shirou-s5m]

@@Kboges you're welcome!

[@bobtherat38]

I found this very true for me. I don't do all my workouts in one session per day. Instead, I workout throughout the day and I don't push myself to extremes. I do 4 or 5 pullups every hour or two. And some pushups throughout the day. My body adapted to doing that frequently. I'm sometimes surprised how muscular I've gotten with not too much work. Took less than a year, for great results. Its not the fastest way to gain muscle, buts its one of the simplest. 😅

[@Kboges]

Well done! Thank you for sharing your training with the viewers. That’s a great way to do it!💪

[@arturmassa3600]

What about legs?

[@bobtherat38]

@@arturmassa3600 I work every part of my body throughout the day. For legs, I do squats throughout the day and walking/running. I balance everything out. Just listen to your body what it needs at that specific time of the day. 😊

[@arturmassa3600]

@@bobtherat38 barbell squats or bw squats ?

[@TricksterAT]

Thank you so much for making this video. Spot on and as always, very timely 💯🔥🔥🔥

[@Kboges]

Thank you for watching!

[@OliverGieb]

Your Videos are really helpfull everytime, Thank you 👍💪

[@Kboges]

Glad you enjoy! Thanks for watching!

[@kavanjakuba613]

Hey man, you should make a video on a very detailed day in your life….all the things you do everyday on average related to your health and your fitness. I think it would be extremely helpful to myself and others 🙏🏼👍🏼

[@reporterijsbeer4442]

Started my bodyweight journey by thinking i have to do an insane amount of reps on the basics to gain/sustain. This led only to injuries. Made a big cut in volume since few months ago, doing just 3 upperdays a week consisting of only 5supersets taken to failure. Dips/pullups or decl push/rows. Pain is a lot less and I look just the same as I looked before, even with such a cut in volume. Making me think that a natural trainee needs far far less work to keep a nice physique then most people think.

[@Kboges]

I think there is a lot to this. Some of the volumes I see people doing are straight wild. Can it work? For some, yeah. But for others it’s just an injury waiting to happen.

[@gregthompson9434]

My goals are to be fit as I age , so I have functional strength and mobility / thanks for all you info 👍🏻

[@Kboges]

Same here, Greg! We can do that, for sure. Just can’t lose sight of the long term goal💪

[@rahul-ux8mi]

please sir read through all , i have no one to ask about it .Thank you!! push dips - 4x10-14 pike push ups - 4x8-10 pushups - 3x10-15 and i do negative dips with weighted vest of 30% BW like a finisher of 2 sets to failure pull neutral grip pull ups - 4x8 weighted negative neutral grip pull ups of 20% BW - maximum 2 sets to failure bent row - 3x10 deadlift - 100 reps 30% of BW each set to failure leg pistol squats - 5x10 each leg bulgarian split squat - 3x10-12 (pyramid set) increasing weight each set RDL for hamstring - 3x10-14 (pyramid set) Standing calves raises - 3x15 another push day same as it is.lol another pull day switch chin ups in place of neutral grip pull ups and everything is same another leg day switch BW squats in place of pistol squats switch lunges in place of bulgarian split squat (pyramid set) leg extension and leg curls for quads and hamstring Sir i really need to know i live in a place where everyone doing typical bodybuilding training program no offense to them but i like doing hybrid exercise(calisthenics and weight training)mostly focused on compound movements as you can see in my program.I have no one to ask about or suggest any workouts in calisthenics I just go and doing things alone I am not depressed or anything i wish i have someone to mentor and i found out your channel. i am going to gym for last 8 months and i am sick of doing isolation workout and i following the above program for exactly to say 1 weeks. Sir my question ,is this program good and if there any changes you suggest i really really welcome you sir,in my place few people heard about calisthenics i mean only the name "calisthenics" and there approach is do bodybuilding .And i also stuck in a dilemma doing more repetion like 100 dips or 100 pushups rather than few pyramid sets/weighted calisthenics can anyone help me,please? 160lbs/73 kg 5'11 / 181 cm

[@louisedyhlen3234]

no goals, life is the goal

[@Kboges]

I like that!💪🙏

[@iii___iii]

Hell yeah 💪 LET'S GOOOOOO!!!!

[@oldnatty61]

Words of wisdom!

[@Kboges]

Thank you, brother!

[@oldnatty61]

@@Kboges 👍

[@LagunaFit]

Another great video. I tell my clients these same things as well :)

[@Kboges]

Thanks, Andrew! It really is all about understanding goals; peeling back the first layer of "6 pack abs" or a 225 bench... digging a bit deeper to ask people what they really want out of their training.

[@LagunaFit]

@@Kboges Wise as always. Always about the intention. :)

[@AgustinAstronomy]

best pull up technique I have ever seen

[@Kboges]

Man that is an enormous compliment. Thank you very much.

[@udaypandey9362]

Great point! Your videos have really helped me making my training routine simple yet super effective!! And have you been focusing on delts more recently coz your rear delts are looking much bigger here!!

[@aemilos888]

Keep it stupid simple is my mantra in life

[@Kboges]

Yep! Super easy to jam yourself up with complexity.

[@movementwithtom]

Really enjoy how direct you are with your communication and I have added daily calisthenics to my training regiment. My primary focus is swordsmanship, loaded flexibility, and calisthenics for overall strength and general fitness. Can you tell me what brand your weight vest is? I’d like to add that to my training. Thank you.

[@naz219]

goat advice >> 🔥

[@baz9653]

Hey brother ! So are you still doing daily push ups, squats and pull ups ? Ive been training this way for the past year now thanks to you and it has simplified not just my training but also my life in general. Thank you !

[@Kboges]

Yep! I keep it pretty simple with daily basics. Glad you are enjoying!💪

[@cooperthepug2019]

The best back wrkt ❤

[@Kboges]

Agreed!

[@718Mudd]

Perfect timing. Thanks

[@Kboges]

I love when that happens! 💪

[@RafaelMercedesloren]

Almost one year into callisthenics following your tips 💪💪💪💪💪

[@Kboges]

Good work, brother! Keep at it!

[@mayukhsen8195]

I just felt like dropping down and sharing something interesting. I used to do one arm push ups mostly and still do, allowe me to bench 100 kilo dumbbells for 19 reps first day in the gym at 83kilo bw. Anyways... Just a month ago, I encountered a video of Mike Israetel where he was giving tips on push up form ti maximize chest hypertrophy, the main take away of that video was to keep your waist high, and touch the chest to the ground every time, which according to him allows more stretch and and a higher fractional load of the body being lifted compared to a normal perfect push up where waist isnt high. So I tried that immediately, and two things I found is first, my abs and legs don't get fatigued before my pressing muscles which was not leading to form breakdown bea failure anymore and second, I could do 10-15 percent less number of maximum push ups and I was feeling it on my whole chest the next day, not just the upper chest. Then the next session, I elevated the waist even higher like in a pike push up, but I was touching my chest to the ground every rep. Now I was hitting failure at 35 reps which is almost the same as my very good form one arm push up numbers which is 31 per arm in a set. So the best part about this is I feel it in my upper and lower chest both (the soreness) and yet I can comfortably go to failure without dying from shortness of breath which happens in a regular push up. My pecs and delts are growing like crazy too. Might wanna use this in your daily training. I am convinced this is the most perfect push up form for hypertrophy.

[@Kboges]

LEGIT! I saw that video. Makes a ton of sense!

[@hhhhhhh8734]

Reps and ses whm doing pullups? Content is amazing

[@Kboges]

Depends on the variation but usually 2-4 sets a couple reps shy of my max.

[@opasfda]

Have you been doing anything different for your shoulders? I've seen you doing pull ups in almost every video of yours, and your shoulders are now VISIBLY rounder and the rear delt is looking fuller, both in the hanging and contracted positions. The three heads are also more separated... Very nice! GJ!!

[@Kboges]

Thanks! Man I didn’t notice that but I think you are right! I might have put a little extra size on them. I haven’t really changed anything up that I can think of… i did let my BW stay a bit higher this year so maybe that helped out a little in terms of size?

[@opasfda]

​@@Kboges Looking closely, the arm itself is looking bigger. I think your extra weight went straight to your arms!! You should do a video about your progress this year and that BW change, maybe showing befores and afters!! Would be motivational as hell! Keep up the good work!

[@Kboges]

Hahah man that’s cool to hear! I think things will probably look pretty solid when if/when I lean out a bit more. I have another kid coming in the next few weeks so things are about to get more challenging so we will see. I’ll keep my habits in place, but I’m sure the lack of slew is going to be real.

[@opasfda]

@@Kboges Congratulations!! Best wishes!!

[@bradenmwalker]

Also I have been experimenting with a style of training with volume spaced out over the day. It sparks my thoughts on training philosophy regarding muscle adaptation to work done. I do 1-4 sets of pull ups/push ups/squats on each of my 3 breaks at my job as well as 1-4 in the morning and as many sets as possible after work. I get a great pump each time I do the sets, and I wonder if giving my muscles a large amount of rest (and some nutrition) between the sets allows it to adapt well to the stimulus. I take the sets to failure, and still do volume dense sessions when possible. I like to ponder on construction workers’ work/diet/rest habits regarding training stimulus and recovery philosophy 💪🏽🙏🏽💯

[@TheMisterMaster3000]

how many hard sets of push, pull and legs are you getting so? That should be way over 20?

[@bradenmwalker]

@@TheMisterMaster3000 maybe 10-20 daily. Yesterday I also got to hit the gym for 40 sets of upper/lower push barbell work and pull ups: 10 sets back squats, 5 sets flat bench, 5 sets incline bench, 10 sets standing overhead press, 10 sets standing overhead tricep press. I hit pull ups between pretty much all of my sets on the power rack which felt awesome with my pushing as well as was very time efficient for some good pull volume without negatively affecting my pushing work

[@Kboges]

Yeah I think spreading volume out is a totally viable way to train, and really intelligent if you think about it from a fatigue management perspective. Keep me posted on your progress.

[@bradenmwalker]

@@Kboges Thank you sir, I will do! My pull ups definitely feel more explosive, and faster rep sets feel much easier; I believe due to the slow eccentric sets equating to total time under tension

[@gm6170]

Great video as always. Been watching since 3-4 years ago! May I ask if there are any changes to your routine over the years?

[@Kboges]

Thanks! Yeah my routine has changed a lot over the years but for the past 8 or so years it’s been focused on principles instead of programs, so in that sense the principles haven’t changed but their expression has as a function of my life changing over the years.

[@kavanjakuba613]

Hey Kyle, I have had a pretty bad lower back injury for over a year now. It has gotten better but I noticed that doing pull-ups tend to flare it up and bring back pain. Do you have any advice on this and what are your personal favorite exercises to strengthen and heal the lower back?

[@gyulapanszky7805]

Zero moment of truth: you have to train everyday and will only see any significant results after YEARS, and keep doing it for the rest of your life. There is no other way to do it.

[@Ben-yv7ff]

Hi, I've been following this channel for a long. I've this question. My BMI is 19.6 and Height of 182 cm and 65.5 kg weight (excluded dress weight). So, yes I'm lean in size. For last 2 months, I've been going to an open gym where I do basic dumbbell lifting, squats and pushups. Things have certainly improved from the start. My goal is 70kg by 2025 May - by increasing muscle mass overall and body weight fat. I've also started taking 25g of protein from whey protein supplement. If I keep doing exercises from this channel like squats, pushups and few dumbbell excercise, it would help to improve my metabolism and thus improve overall body shape. Could you please make a video on this.

[@nigelmaccuver9122]

👉🏻 According to you which lunge variation is most muscle building? Walking, reverse, leg elevated, split squat or even shrimp squat which I think is same as split single leg?

[@Kboges]

Hmm… all have benefits. Very hard to choose which one would be more hypertrophic because if you took them all to failure, I would expect the most stable one, the one that goes through the deepest ROM… probably a front and rear leg elevated split squat if I were guess but I think all these movement are viable options.

[@alexchamberlain1106]

Awesome video! I love the simplicity of it! Related to that, does anyone have any idea of how to do push ups without tensing my neck and upper back too much? That’s what stops me from doing them before my muscles get fatigued. Just this major tension pain in my neck. I didn’t use to have it but now it really makes push ups nearly impossible.

[@mattfdepp1]

Same here.. for push ups it seems to help tucking my chin down and touching nose to floor (vs chest, with head up). I have not found a solution for pull ups yet, which also leave my shoulders and neck tense

[@CYI3ERPUNK]

generalist or specialist , you can only pick one , yep ; one of the 'rules' of this universe = no action without consequence

[@Kboges]

Well said!

[@amantinoubliable]

Would you advice to use mental visualisation techniques as well to achieve our goals?

[@Kboges]

Yeah I’m a fan of visualization, in general. I think it can be pretty powerful.

[@cucuraki5913]

Bit off topic, but do you know any exercises to fix uneven shoulders or any asymmetry in upper body? I tried hanging on a bar for 3-5 minutes a day but still no results. P.s love the channel, made huge progress because of your advices

[@Kboges]

Hmmm. It’s hard to say because there are several sources of uneven shoulders. If it is structural, like a limb length discrepancy or scoliosis, then some degree of asymmetry is inevitable and not correctible. Your best bet is to schedule a consultation with a physio or sports doc to have it assessed.

[@breaktheimage3]

I want to achieve it.

[@hawkmoon0302]

Very Good point! I noticed you no longer cross your legs behind you when doing pull ups, is it to avoid any asymmetry? Love your technique!

[@hursh6525]

Hey, i remember you talking about taking creatine in one of previous videos, how has the experience been? Would you recommend someone in their early twenties to take it(i have read: to get around 5gm of natural creatine one will require to eat around 1kg of chicken breast) .Thanks!

[@Kboges]

I stopped. I didn't really notice anything and even though I was using a high quality brand, I like to limit my exposure to lab-made stuff just out of principle. I may try it again in the future, but I think I eat enough meat to get a god amount of creatine.

[@hursh6525]

@@Kboges thanks!

[@makp.2586]

What sports did you used to play and what sports do you play now?

[@Kboges]

Martial arts. I was really into Chinese martial arts as a kid, like Shaolin. I trained in sanda and competed in point fighting tournaments when I was under 18 since there were no under 18 kickboxing tournaments available to me as a kid; something that I was very frustrated with as a kid but am sooo grateful for now as I didn’t risk serious head injury in my youth. I stuck with it through college and was briefly on a competition team but was brought in as a training partner since by that time I was aware of the issues surrounding head trauma and didn’t want to compete. I stopped that and started training judo to improve my throws in the clinch, ended up getting bit by the bjj bug, doing that for 6-8 months before tearing my lcl and hamstring. After that, got back into Chinese martial arts more for fun and health and did a few years of privates with a bjj black belt. Now days just train casually. Looking to not get hurt and just have fun with friends. Other than that, that’s it! As a kid I was obsessed with martial arts, boxing, and training so that’s all I was really into.

[@makp.2586]

@@Kboges cool, thanks for sharing

[@aumnamashivaya4]

I think we tend to take it for granted that we have excellent health except someone who is challenged by birth.... The whole point of training is going beyond and above what seems reachable at least for someone like me. We get one shot in life. I have heard someone say you can simply attend excellent health by walking a lot( like that old Chinese proverb 😅).... Don't know how much of it applies to getting ripped and bulking up 😂

[@Kboges]

I agree. Well said. Yeah walking is awesome and will probably keep you pretty healthy but if that’s all you did, you would be leaving a lot on the table in terms of muscle, which is really important for healthy aging.

[@aumnamashivaya4]

@@Kboges i agree bro, if only it were so easy 😅

[@sporismiha]

100% agree with you! Im training hard every day 6 days a week but im staying the same for years. I'm naturyll skinny and can't get bigger even if im doing weighted exercises with 44 lbs on my back. Is there any point for me to keep doing hard workouts ?

[@Qx.7]

hello! ive been watching your content for a bit now but I feel confused I want to start training for an aesthetic physique and good health but idk where to start and how my plan should look like through out the week, I have a pull up and dips bar , should I train daily or no? how many sets?

[@Kboges]

It’s hard to answer without a detailed conversation but check out the free community. You can post questions there and see how other people are training. There is no catch.

[@Qx.7]

@@Kboges bet thanks alot, keep up the great work dude!

[@Qx.7]

@@Kboges i submitted a request to join!

[@OneDropRain]

Ok!

[@Kboges]

💪

[@YouTubecontent998]

Do you still train full body mostly every day? Do you think this helps build muscle almost like a manual labourer would.

[@Kboges]

Yeah. I like full body daily, but it’s not the only way to do it. And yeah I think it can work in a very similar way to things like manual labor.

[@chookiessss]

Hi Kyle. Big fan of your content, it's always inspiring for me. I was wondering, how much would you say you looking so ripped has to do with your specific genetics / your diet? Have you always looked more or less like this or is it kind of the end result of years or sustained training / figuring out what works for you? My goal physique would be close to yours, but it becomes a bit of a tug of war between lean with lower muscle mass, or bigger and stronger but more fat. At 187cm, when I was 78kg I was very lean and had a lot of definition, but my muscles weren't particularly big nor was I very strong. At 83kg (current weight) I'm signifcantly stronger with more body fat, but further away from ideally what i'd like to look like. I figure one has to do some kind of bulking and recomping, but your approach seems to be more like a conistent eating / training regimen that doesnt appear to change drastically.

[@Kboges]

Man, this is such an interesting topic.... So I'm about your height and fluctuate between 80- 85kg. I'm heavier than I used to be a few years back, mostly because it's WAY easier to let my BW creep up a little given my current lifestyle with kids and stuff. I would not say I'm big at all, I also don't have great genetics for size, I think I just happen to have fairly decent genetics (but not great) for aesthetics and can get and stay lean relatively easy. I do think bulking is the easiest way to gain size, but I also think that are and aggressive bulks are seriously overrated in most circumstances, and smaller bulks with more frequent cuts and/or recomp can work well for a lot of people, especially starting out, and especially for people who don't have bodybuilding aspirations. As for me, I've pretty much always trained and have always had a decent physique except for 2 periods, the first being a year I didn't train in college (I dropped to 70kg and was a bit skinny fat) and during a dreamer bulk during my lifting phase, which I blew up to about 105kg, and just got fat. My body always seems to want to sit around 80-86 kg or so, and with a little discipline I can keep it at the lower end.

[@chookiessss]

@@Kboges Thanks for taking the time to write that all out. I think ultimately what resonates about your approach is just the consistency; sometimes just showing up and doing something, albiet a small effort, is enough in the end. I come back here and rewatch old vidoes sometimes when I start obsessing too much over details and lose sight of the bigger picture. Wishing you continued success on your journey!

[@grant49]

Wondering if you have any good tips for remaining disciplined with diet? I’m a 39 year old career soldier, husband, and father of two. I’ve never had a problem training, but have always had a problem sticking to the calories that would reveal my hard earned physique. Probably walk around at low 20-something percent BF and would love to maintain 12-15% year-round. I tried your method, but by the time it was time to break my fast, I was so hungry, that having the discipline to eat a big salad was long gone.

[@kavanjakuba613]

Hey Kyle I have a question that I would love to hear your thoughts/opinion on. What do you think are the three (if you could only pick three) superior all around exercises in each of the push, pull, and squat/leg categories????

[@Kboges]

Oh man this is such a cool question. It really depends on the individuals goals though. The superior exercises will vary from individual to individual based on injuries, tolerance, goals, preferences, etc. For me it would be a shoulder width, pronated grip pull up, a shoulder width to inside shoulder width push up, and for the lower body probably a horse stance. I would feel very confident in my overall health fitness and aesthetics if that was all I could do and I just 100% focused on becoming beastly at those movements. But again, another person might say the ring chin, or the barbell row, or a bench press, or a dip, or deadlifts or lunges. These are just mine, but I have a lot of confidence in those exercises to reach my goals.

[@kavanjakuba613]

@@Kboges great answer thanks so much man 👌🏽👌🏽

[@iamnikhillsharma]

Could u please make video on how your pull workout looks like?

[@Kboges]

Yeah but it’s pretty simple. 2-4 sets of a pull up variations usually 1-4 reps shy of my max.