Weighted VS Unweighted Calisthenics

[@AdeptMarsupial]

I've been training high volume calisthenics w/ no additional weights for upwards of 18 months now (after gymming consistently for 10 years prior to that), and its a seriously underrated way to train. Strict form in the higher rep range is more than sufficient and its such an accessible way to train consistently

[@Kboges]

EXACTLY!

[@me3899]

Hi, I'm interested, what do you consider high volume to be? Thanks

[@zowbaid89]

More natural too. You can take your body anywhere, but you can’t take gym equipment everywhere.

[@leroilion6723]

Did you gain weight ?

[@rjones4247]

How do you avoid boredom in grindy, high rep sets?

[@michaelxortega]

I’ve been following your advice for the past month and I’ve been noticing great gains in strength. What I love most about your advice is the simplicity and accessibility. No fancy equipment or movements, just basic movements, patience, and an emphasis on great form.

[@Kboges]

Michael! This is awesome to hear! SO happy you are making great gains and enjoying the process. Keep it up and keep me posted.

[@pierobattelli]

Love the simplicity and straight to the point approach you have man. Quality video as always.

[@Kboges]

Thank you, Piero!

[@RalfyCustoms]

You my friend are a godsend, I'm 55 and just getting back into shape after a few decades of neglect, thank you for sharing such straightforward and logical techniques and ideology

[@Kboges]

Ralfy! It's my pleasure, my friend! Thank you for the support.

[@katashley1031]

I love this comment! It's never too late. Good for you.

[@rpcheesman]

I'm approaching 50 and need to "clean myself up" - used to be quite mobile in my 20's mountain biking, but my 30's and 40's are just dire. Working on mobility first and feel calisthenics is my best bet. Hope it's going well for you.

[@gunmada4]

This is such a gem of a channel seriously, the information that you put out are gold, ive currently seen good gains from following your advice and im fully embracing the basics and good technique, i dont know if it has something to do with my short height or genes but it seems that just doing the basics really helped me with my fitness goals, keep up the good work!

[@Kaotonix]

Another straight to the point, no click bait, concise and helpful, non-flashy video. Just here to say thanks again. Update on my end: Been following your basic calisthenics template: 1 push, 1 pull, 1 legs, a few reps shy from failure. 7 min every day, with about 10k steps walking. Eating is one very large meal a day for dinner, and I enjoy it with friends/family eating whatever the group decides. Down 9lbs, 2 inches off belly, 1 inch off waist, and getting stronger on all fundamental exercises. Honestly had no idea I could make this much progress with such little effort. Because barrier is so low, I put in the 7 min every day, and end up going to 15-30 min each day and at end of week have a ton of weekly volume. You helping me understand that the rep range was wide, without needing weights, as long as few reps shy of failure, was what changed everything for me. Thanks again! See u soon

[@alec4996]

This can be often seen through pushups where people feel like they have mastered the movement and say they can rep out 100 reps, but in reality when they slow the movement, and focus on full range of motions they won't be able to do half of that. Another amazing and simple advice! God bless coach kyle

[@Kboges]

That is exactly it! 100% correct. Thank you!🙏

[@joaquimsanches4119]

Your approach to fitness and training has changed my life. I'm a Police Officer and because of my work schedule and long hours, going to the gym and long training sessions, never really appealed to me. High Frequency Calisthenics is the key for me. 3 or 4 sets of push, pull and squat everyday, with different variations and some kettlebell swings for my hip hinges, some running (and/or sprinting) 1 to 3 times per week, and jiu jitsu sessions, when I can get them in. Thank you for sharing your knowledge, it has really changed my views on fitness and improved my quality of life. Keep up the great work, always wishing fo another video. Take care.

[@Kboges]

I love it! You are the perfect demographic for this type of training. So happy to hear it is working for you. Keep me posted on how it goes and thank you for your service!

[@BluBlu111]

Every day?🤔

[@yourlifetrulymatters]

@@BluBlu111 yes

[@MANilyas]

hi how it's going i wish you get to your desire goal Brother.

[@popcornto6032]

Update: Since I've been following your channel for about 4-5 months now, I've went from 310lbs at 6'3 to now 278lbs. I'm doing the Inverted Rows and Pushups 2-3x a week. I'm starting another fat loss phase today, getting down to probably 255-260 in 8 weeks. I'm progressing nicely, 15 Paused Pushups on Dumbbells in my Max, 25 regular Pushups, 20+ second dead hang is easy now (beforehand I felt like I'd rip my body immediately at the start of a dead hang). Doing Squats too, my Goblet Squat is improving due to better endurance because of lighter Bodyweight. I'm aiming for my first pull-up in the maintenance Phase following my 8 week cut, feels within reach once I lose another ~20lbs. Thanks so much for what you do Kyle. Between your training, and the Weight loss philosophy of Mike Isratel from Renaissance Periodization, I'm making progress in my fitness and health, and for the first time in years, I have hope, and I feel in control and able to predictably and consistently work towards my Goals. I'm aiming to be 215-220lbs by late 2023/early 2024, still doing Calisthenics and Boxing. I'll update you periodically on my progress, and at the end as well.

[@Kboges]

SO happy to hear this! Well done on all your progress! This is amazing, dude, and it does not happen on accident. That is a testament to your effort, will, and discipline. So happy to hear this, and I've got no doubt you are going to get to where you want to go. Keep me updated and enjoy the process!

[@vrslayercat]

I just started an 8 week maintenance phase as well, also on the advice of doctor Mike. Congrats on your results! We are gonna be fit haha

[@FaulksDigital]

Amazing work keep it up!

[@ibrahimismail7881]

calisthenics is especially great for overweight people

[@landerval7882]

1 year ago, where are you at now?

[@djj3357]

Check out the pulse everyone.... most fitness enthusiasts are gravitating towards Kyle's approach!! He is humbly ahead of the curve. Let's spread the word! This gentleman is consistent & disciplined!!! 🕉

[@Kboges]

Dude, this is a great comment. Thank you, brother!🙏

[@lionelroudoudou]

Your channel is pure gold. Thank you 🙏

[@Kboges]

Thank you, Lionel!

[@geoffball9547]

Another mega dose of common sense from the BW Master Kboges! Add weight when when you are ready and have a purpose. Thank you for another great video..

[@Kboges]

Thank you, Geoff! Great summary!

[@Yipmanhands]

Excellent, the information in this video is really good news as far as I'm concerned. Being 60 and hearing that weights are unnecessary for my goals is very encouraging. Although trying to be stronger and losing some beer induced middle is a goal, just being able, capable and injury free are more important to me these days. Thanks for the knowledge you are putting out Kyle, much appreciated.

[@matthewward1509]

Wow this is exactly the video that I’ve been hoping you’d make

[@Kboges]

I'm happy to hear that, Matthew!

[@mace4978]

Your channel is filled to the rim with useful info on absolutely every topic there is on bodyweight training. I can't believe where I would be if I didn't have your channel to answer all my questions. Sincerely thank you, for your hard work Kyle.

[@Kboges]

Thank you, Mace! That is very kind of you!

[@williamtoole2927]

Great food for thought on this fine day, thanks Kyle! Funny how many people under appreciate the power and results of well done calisthenics.

[@Kboges]

Thanks, William! That is exactly right!

[@rpcheesman]

Watching those press ups whilst you're talking - you are a machine. Rock solid. Great videos and great points to digest and think over with each one.

[@Kboges]

Thank you, Cheesman! That's quite a kind compliment! Thank you for the support and the kind words!

[@vrslayercat]

You're the best man. Im down 6 percent bodyfat since may and your approach to exercise and lifestyle is my main motivator.

[@Kboges]

Well done, dude! Happy you have enjoyed the content!

[@vrslayercat]

@@Kboges only channel that i have watched every video 😀

[@K_mclaurinv]

Sup Kyle! Always good to see you upload. My muscle ups have been getting better. Thank you again brother.

[@Kboges]

KEVIN! Good to hear form you, my friend. I hope all is well in Mongolia!

[@lislearnitalianwithsongs]

Thanks for another super useful and to-the-point video. I’m glad I have both the weighted and unweighted options in my arsenal. A set of weighted pull-ups here, one of weighted dips there and squatting with the weighted vest adds variety and I feel it’s quite useful. But your take on executing all the basic with good form is what matters most. Thanks!

[@Kboges]

I agree! I really enjoy throwing the vest on for some sets. Most of my stuff is BW lately, but I love the variety.

[@theunmobablespes6582]

Hey there i wanted to share my progress with you. Since june i started to take calisthenics serious and put more efford into it than before. Since im a runner and climber i didn't start at zero but i was rather weak i guess. My pull progress lacks a bit but i am doing bed sheet doorframe rows, jackknife pull ups and kettlebell rows with 3 sets of 8-12. Pushing vastly improved, i went from few standard push ups to serious numbers of kettlebell push ups and finally i can do some Diamond push ups. Biggest change are legs, my squat number reached 120/day this week. I'm doing push/pull/squat several times a week and my running performance significantly changed because my legs are stronger. Combined with yoga several times a week i'm feeling more fit and balanced than ever before and i've lost 6-7 kg because of IF. Thank you for sharing your content, you're part of my journey.

[@Cancer3686]

Great video! I use a weighted vested for all calesthenics. I have a 10lb weighted vest, which is approximately 5% of my body weight. Its a slight increased challenge without causing any deficiency in form.

[@Kboges]

I really like this approach. I'm a fan of the light vest.

[@katashley1031]

Always love these uploads. One of my favorite channels. Even a seasoned professional trainer can be inspired by others. :)

[@Kboges]

Thank you, Kat!

[@bobbysturdy8727]

I have been slowly but surely getting stronger and more muscular without having touching a weight or adding weight to my calisthenics in a manner that is functional for Thai Boxing. This really works folks! Thanks for sharing brother.

[@arturhoffman8941]

Since I started following your routine, I'm finally seeing those gains once again 💪 I had pull up PR of 15 which I couldn't beat for a long time. Now it's 18, and soon I hope I finally reach 20. That's my goal now, and I focus heavily on it 😎

[@Kboges]

Well done!!! Keep at it!

[@radilev1996]

I still think that weighted calisthenics is better for muscle as well. Reps above 12 are demanding, a lot of people will give up way before they reach actual muscle failure. While something like 4x8 on dips, first your form remains constant, while 4x25 you might fatigue sooner than you need. This is especially true for squats. I'd say that for pullups we can go away with bodyweight, as long as we play with the speed and the form, but for pushing movements and lower body it's very hard to compare with weights.

[@Kboges]

These are excellent points. I agree very much with all this.

[@TheHYENA87]

I've found the same conclusion as you. I've found moderate weight added to the movements you mentioned to be best to keep me in around that 8 rep mark...to speak to your comment about adding weight to push movements.. very true, the only push that I don't add weight to is ring dips....with good TUT/ ROM and a ring turn out on the top, I don't require any weight for those, they have stayed quite challenging for me over the years, rarely break clean 10s on those.

[@Kboges]

@@TheHYENA87 Exactly!

[@TheHYENA87]

@@Kboges Pal, you should do a video on why your not doing very many dips anymore. Much like your breakdown of the Row, and why you don't use alot of rows either... Would be interesting thanks!

[@Neoma1999]

Those push ups are so clean

[@beyenpe]

This makes a lot of sense especially after i tried weighted pull-ups today for the first time. i could have just done it more clear instead. On the other hand, i do weighted parallel bar dips since I don't like going to high rep range and pushing myself is easier while doing dips than any other movements. Thanks again

[@Kboges]

Yeah you may notice you do better on the weighted dip than weighted pull up. Keep the weighted dips in there, get stronger at the BW pull up, then add some weight if you want that strength!

[@Philipp_-cp2xw]

My personal best weighted dip was like +90 kg for 3 reps at a bodyweight around 85 kg. So I am really strong at dips but most of the time I do them without weight added, if I wamt to I could probably rep out 40+ fast dips but when done in a controlled way I don't get more than 20.When you really focus on form, speed and contraction of your muscles simple bodyweight exercises get insanely hard. On a party I did 80 fast reps bad form push ups but when I do them slow and controlled 20 push ups destroy my chest haha.

[@beyenpe]

@@Philipp_-cp2xw yeah you are probably right yet we deeply believe that pushing hard is always related to more weight included in the movement i guess also progressive overload

[@curtmcgirt4207]

Today I put a 25 lb kettlebell in my backpack and did ring push-ups. The pump was insane and instantly felt my core activated like never before. I'm definitely adding this to my routine.

[@Kboges]

Pretty awesome right? I actually think I like weighted push ups more than weighted pull ups. Such an awesome exercise.

[@FronTier....]

How many reps you do ? I have an extreme issues with sets and reps. I do 10kg weighted pushups 30 reps for 17 sets

[@swishrighi9583]

Every video you put out is incredible. Easily the best fitness youtuber out there. Thank you!

[@asio9733]

18 year old from Australia here, your videos have been great for getting into exercising! 😁

[@Kboges]

So good to hear! Keep with it, don't rush anything, invest in your future, and when you are my age, you will be so stoked you have 18 years of good training under your belt.

[@asio9733]

@@Kboges Thanks for the kind words!

[@Aviation_Professional]

Sadly ice hockey and wrestling eventually led me to needing 2 total shoulder replacements and 1 total hip. That being said, at almost 60, I feel fabulous. I can't get the pull-ups in yet, but can do some assisted. I am greatful that my joints work well and I function with very few restrictions.

[@Soladaddy]

Columbu had a massive back. The past year has been just a bar and rings, my lower back just has too many issues to sling heavy weight. At 54 my back and arms are in the best shape ever and I can always find room to improve my form.

[@Kboges]

Well said!!💪💪

[@jake9703]

I've learnt more about fitness in a week of watching your videos than I ever learnt in school man, I'm so grateful to have found you. I'm actively making my start in this journey with progressive movements, but how much work and rest should I be doing if I'm coming at this with no fitness backgrounds? I've been doing 3 sets of 10 progressive push, pulls and dips as well as some active and dead hangs, but I feel like I'm aching too much to continue a routine like this daily until I get my overall fitness up.

[@Kboges]

Hey Jake! Thanks for the kind words, my friend. If you are new to training, and you are training daily, I would start with low weekly volume. Like maybe 1 set per day per movement, a few reps shy of failure. Over the weeks, start adding sets until you get up to 10-20 sets per day per movement, a few reps shy of failure.

[@dimitmoto1716]

@@Kboges thank you! I add to my notes this comment and I'm starting applying it.

[@variodom2596]

@@Kboges 10-20 sets per day per movement !? or per week ? Thanks coach

[@jsibleytube]

@@Kboges I think you mean per week ya? Tryina kill a brother

[@_4L]

@@variodom2596 per movement per week

[@neversate]

Serge nubret always said make the weight feel challenging Serge was all about high reps with light weight with super high volume.He had the most aesthetic conditioned physique

[@Kboges]

There is definitely something to that. I haver looked into Serge's routine...wow he was an absolute beast. Truly amazing conditioning and work capacity. Absolutely inspiring! I love it!

[@lucabecker2061]

Thanks for the great videos!! Greetings from germany

[@Kboges]

Thanks, beggo

[@monaxia2524]

This video came in clutch, i had been considering buy one that could go upto 20 kg's. Thanks for the video!

[@Kboges]

Glad you found it useful!

[@Hazzahead]

You are a god. Been thinking of buying a vest for the last week and you post this ahahah no way

[@Kboges]

Hahah I love when that happens!

[@ryanreviews8566]

awesome content as always man! definitely been debating this topic with myself so getting this advice now is greatly appreciated 👏

[@Kboges]

Happy to hear, Ryan!

[@HimeshAnand]

Babe wake up, k boges uploaded!

[@Kboges]

😂

[@LeeDowningKeat]

I’m a fan of doing both and can get the best of both worlds with both. Weighted for strength then body for technique perfection ,all chest to bar

[@FRFCFactanonverba]

Doing movements weighted one day, and without weights the next training session can also help u clean up ur form or advance/progressions because it'll feel real light when u do it without.

[@Kboges]

Yes! Great point!

[@MrRagu]

another great video! love the simplistic nature of this channel and videos as always

[@schleifermax]

There are so many misleading in formation in the fitness world. With your tipps i feel on the simplest and most impotent on the right track. Thank you Kyle you are a role modle.

[@Kboges]

Thank you, Marcus! That is super kind, my friend!

[@brianbadonde8700]

You don't have to but it's a great and very straight forward way to progress

[@Kboges]

Yes, exactly. Not needed but useful.

[@Med_Bar]

Nice video as always sir! keep up the great work!

[@Kboges]

Thank you, BAR!

[@malypejlou4914]

Amazing video as always, easy to understand and concise. Thank you.

[@Kboges]

Thank you!

[@jasonhollis3958]

I use weighted pullups. To increase The amount of pullups I can do with out a weighted vest. It does make a difference. I’ve been struggling to get stronger at pullups for quite awhile. started doing weighted pullups and i’ve increased my reps by 2 extra.

[@Kboges]

Yeah this is a great point! It can work well, but how well depends on where you are at and what your weakness is. My best performance in terms of reps, came from a lot of paused reps, lots of high rep sets, and speed work. My heaviest sets didn't carry over as well. It was like I could pull very powerfully but I would run out of gas. it took specificity to maximize my performance.

[@wongwu]

@@Kboges this is what I came to the comments to see, thanks. Increasing pull up reps seems harder than many other exercises.

[@StrongandConditioned]

When K Boges speaks, people listen

[@Kboges]

Hahaha! Thanks man!🙏

[@collecter3456]

I found myself that using a weighted backpack actually helped my endurance as well. After training with weighted calisthenics, normal pushups became much easier. Progressive overload applies to all types of resistance training, not just weight lifting. That’s what people get wrong about calisthenics.

[@comovidro]

Valuable information, as always.

[@uchuynguyen4763]

great content as always

[@Kboges]

Thank you!

[@JL-jd1xh]

The legend is back!

[@Kboges]

Thanks, JL🙏💪

[@patelien]

Thanks again.Lol. I'm gonna close those tabs open from the Rogue website on vests. thanks for reminding on making the movements better with Form first. nice backyard btw, CA?

[@Kboges]

Thanks! Yeah San Diego!

[@kewner8556]

I've always had trouble going beyond about 3x8 for unweighted pull ups (being tall with long arms might not help there). Lately I've been working up tot 5x5 for all my main strength exercises: ring dips, pull ups, ring rows, deep ring pushups, and single leg squats. Each time I reach 5x5, I add about 5 lbs and go back to very low reps (this might even be 3x1). I've been really enjoying this and I'm definitely getting stronger - and who knows, maybe it will result in a higher bodyweight pull up count in the end.

[@prof_Pomari]

Agree, I think if you are interested in building muscles the most important thing one should do is increase ROM to the max on all of your exercises.

[@Kboges]

I think this is an extremely underrated point. That's exactly what Franco did. Always maximize ROM before even think about adding weight.

[@MrEmblemWolf]

new subscriber here bro. you built like Goggins, respect

[@chucklos391]

The thumbnail looks like the villain Bane from Batman. The beard is cut off at just the right amount it looks like the Bane mask. Coupled with the weighted vest thing hanging on you, you just look like Bane in the thumbnail. I know that's not what you were shooting for, but it was interesting and made me click fast. Aside from all that, amazing fitness channel without the fluff.

[@Kboges]

HAHA! Dude that's cool. I see what you are saying! Not intentional😂 Thank you for the kind words!

[@chucklos391]

@@Kboges I know it wasn't intentional. Really cool though. Anyway, you have been very insightful about a lot of the things you do. I fell off my consistency early this year with my fitness, but I'll soon return to that. I always refer to your channel for ideas. I'm in my late 40s with basically a blank canvas to achieve good results. I hope someday to be a dedicated calisthenics practitioner. Calisthenics practitioners have the best aesthetics when it comes to body composition.

[@malikmarez1407]

Just asking for fun, have you ever done any training for statics like planche or front lever? Also do you know what your current max lift for like squat, and bench are? It would just be kinda fun to see your maximum strength output. Thanks for the content 👍

[@Kboges]

I did a little when I was younger, but now days I have 0 interest in it. I just want to be healthy, move well, and have a good physique. I'm curious where my max strength is too! About a year ago I threw 275 on the bar and was able to back squat it for a single, low bar, with a belt. I have not benched in like a decade or so- always messed my shoulders up, but I'm confident I could bench in the low 200's for a few reps if I had a few practice sessions. My best was 265 x3 with no spotter back when I was overhead pressing (I never benched much because of my shoulder) I'm reluctant to try though.

[@TwoBros_cz]

Super video bro🔥

[@Kboges]

Thank you!

[@FaulksDigital]

My main question is, at what point is best to start adding weight? Form is locked in, perfect execution, can hit 10 reps comfortably

[@Satanic-Dan]

I’d say around the 10-15 rep range you can comfortably add weight. I increased my weight by 5lbs a week and it significantly dropped my reps to 3-5 each set. Haven’t been working out for a while due to allergic asthma that causes my lungs to become inflamed and hard for me to grasp air. Once you can do like 10 reps with weight, you can remove it and you explode onto the bar while doing free weight. It’s pretty awesome because you feel so light you can fly on the bar.

[@michaellawinsky5072]

Woow🏋️‍♂️🏋️‍♂️🏋️‍♂️ amazing, video thank you So much 🔥🔥🔥💪💪💪💪👏👏👏👏

[@Kboges]

Thanks, Michael!

[@GonAway7]

The beard touching the floor during those push ups, sets the standard!

[@Kboges]

LOL yes!

[@YourBoyWavey]

Where does this dude live. It looks so peaceful.

[@mohh5846]

Man you are a great man

[@Kboges]

Ah thanks, Moh. That is very kind of you.

[@me3899]

Hi Kyle, reading through your replies to some of the comments it appears that you do quite a few additional exercises daily, eg bridges, sprints, hanging leg curls,etc. Please would you post what you do in a typical week's routine! I'm sure many of us woukd be grateful. Thanks for your informative videos.

[@Kboges]

This is a great suggestion! I will make a video on this! Thank you.

[@thectheb]

My left shoulder was killing me in push ups turns out it was my form make sure you're shoulders are down and back while doing anything

[@me3899]

@@Kboges I would love to onow how long your workouts are and whether you see any value in micro workkouts which I favour.

[@javierdelgado1554]

I do weighted pull ups once in a while just to get the extra challenge. Pullups are hard without weight but weighted pullups just have a different feel.

[@Kboges]

I agree! They are nice to throw in every once in a while. I would say 90% of my volume is unweighted. Maybe more. But it’s great to feel a heavy pull up now and again.

[@javierdelgado1554]

@@Kboges yea for sure...I can still do about 12 reps with an extra 20 lbs.... I like to do them once in a blue moon just to feel the weight on my back....I don't do them often though because pullups are definitely challenging enough with without weights....I like to throw in the weights once in a while just to test my strength.

[@felix.jung47]

Best Calisthenics Channel on KZbin

[@Kboges]

That is an incredible compliment. Thank you 🙏

[@bruxtonfitness9880]

Excellent video as usual

[@Kboges]

Thank you!

[@doronuzan]

top tier content

[@leonmuller5325]

Great video as always. Do you have a stretching/mobility routine for keeping flexibility? I play tennis competitively and sometimes feel tight, when doing to much calisthenics/weights. Do you have any tips or maybe could do a video about that in the future? Thank you, you're the best!

[@Kboges]

Thanks, Leon! I think this might be the next video. Stay tuned!

[@imhassane]

I started implementing them with barbells now, I’m learning the pike push-ups for shoulders, I can shoulder press 80kgs but surprisingly can’t handle my own body weight, replaced bench with dips and rows with chin ups. I’m sticking to it for at least 6 months to see the results

[@Kboges]

I think that sounds like a good plan! Keep me posted on how it goes.

[@baka7997]

Awesome video, like your content! Thoughts on doing a video on hips/knee/ankle health and strenght fundamentals?

[@Kboges]

Thank you! This is a great idea! Great suggestion.

[@NinjaKnightBatman]

all you need is to get a good control of the set of the muscle you want to hit

[@Kboges]

Yes! Great point!

[@kingsdisease8754]

Hey man, i love your videos.

[@Kboges]

Thank you!

[@InsaneSnipez12]

Great Video!

[@Kboges]

Thank you!

[@QsanPresents]

Hey! Great videos, I've been a listening your advice for a quite time now, but let me ask something (maybe someone else with a tons of knowledge would also answer this): I noticed that when you do a pushups you tend to "lock" your elbows when you are in upper position. As a beginner I've heard a few comments about locking joints and in general conclusion people advise to avoid that. But in the other hand I've read that when there is no additional nor extreme weights when doing so, your joints should be fine. I'm super curious about it because I am nearly 2m tall and I do have fairly long and 'thin' bodystructure and I am afraid that I will eventually hurt my joints by doing pushups. Thanks in advance! Love your content and keep it up!

[@Kboges]

Great question. I have not heard a good physiological argument as to why this would be bad. The force on the joint doesn't change just because it's lock out- the same load is going through the joint whether it is bent or not, so I'm not sure how bent position is totally fine, but disaster happens with the same load on an extended elbow. Also, powerlifters are required to lock out the bench press and Oly lifters are requires to lock out the jerk. Both of these sports put insane forces through straight elbows; WAY higher that anything you would experience with a push up. In general, if it was an unsafe ROM, we probably wouldn't have access to it. What I mean by this is that normal anatomical ranges of motion are generally perfectly safe when loaded with volume and intensity that are within the tissues capacity. Capacity can increase over time as a result of training, but there is nothing inherently injurious about this position. Such a good question. Thank you for asking this.

[@QsanPresents]

@@Kboges Thank you so much for comprehensive answer, from now on I will definitely look differently on locking joints and range of movement in general. Your approach to health, fitness and exercise is a role model.

[@RjRocker80]

Another great and accurate video. For myself, at my current strength and fitness level, I’m going to agree with Franco about not adding on weight for pullups. After a set of 10-12 and a minute or two of rest, my reps will drop into the 6-9 range, so I have no business adding on weight. I’ve tried various methods for adding on resistance to the basic pushup, but I’ve never come up with anything I really like. I don’t have any plates, I’ve tried various sandbags I found on eBay, they kind of work, but when you don’t have a training partner, it’s hard to get them in place an they seem to want to tilt left or right, or end up rolling down to your lower back or rolling up on your head. I’ve also tried resistance bands, and they just burn the hell out of my skin. So I stick with strict pushups in the 20-30 range. And after a boxing workout I will do fast explosive pushups. Really like those for speed and power development. The only movement I like adding on weight to is the dip. I came up with a good method so I’d like to share it here to help other people out. Go to your local camping store, get yourself a good hiking back pack. Then go to the home depot and get some play sand. Then order some 4mil high quality zip lock bags off eBay. I use 4”x9” bangs, and when fully loaded they weight 2lbs. Fill about 20-30 little 2lb sand bangs to be loaded into your back pack. But don’t put the bag on your back, put it on your chest so it makes a front pack. I found when it was on my back, the straps would dig into my upper pec tendons too much. Front feels right on the money for me. May or may not work for you depending upon your frame. If you like this method you can easily add 60lbs+ to your dips.

[@stevenscott2136]

For push-ups, have you tried moving one hand a little farther away, so more of your weight rests on the other? That's how I worked up to 1-arm.

[@tomcraft2970]

Hey Kyle, Would love if you made some content about workout supplements and what ones you use /don't use or have an opinion on. I'm working on simplifying my exercise / diet, really love your straightforward approach.

[@aleixortizcanto3265]

It would really great if you could give advice, attending to diet especially, to maximize muscle growth with ectomorph body type

[@Kboges]

Check out my bulking video.

[@UncleDanBand64]

Spot on. While most folks can do a push-up or two. I am shocked by the number of folks that can not do a chin-up or pull-up. I will sometimes put on my body armor for push-ups and pull-ups even after training for 2 years it is not needed. I can work in the 15 rep range for good controlled push-ups and 8 rep for pull-ups. We just have to remember it is not a contest. If I go to flying up and down bouncing, I might hit over 30 pushes and 15-20 pulls but, then I am just damaging joints and tendons. Gyms exist because most people can not handle their own bodyweight in space. Give me the ground, a pull-up bar, some dumbbells for a bit rear and mid-shoulder work and I can complete a workout that will cripple the average gym rat and I will be done with my workout before they can even drive to the gym👍

[@thectheb]

Even dumbells can be replaced with any bag

[@UncleDanBand64]

@@thectheb Yes, I started my fitness journey during the height of Covid. It was hard to get dumbbells. So I used anything I could get my hands on. I was curling chairs and backpacks filled with books.

[@HealthRecovery]

Up to 5 paused quality form pull ups since starting your videos . 👍

[@Kboges]

Nice job! That is awesome. Keep at it and keep me posted!

[@conormcc_9656]

Adding weights to calisthenics is great for having another variation especially with the daily approach. Would love to hear your opinion on down workouts also as I'm focusing more on those lately just to switch things up from straight sets.

[@Kboges]

I totally agree. Variation in intensity is such a useful tool. Down workouts are legit. They will build some incredible volume tolerance and work capacity.

[@conormcc_9656]

@@Kboges appreciate the feed back and great content as always!

[@geopietro]

@@Kboges What are "down workouts?" Are they negative reps?

[@conormcc_9656]

@@geopietro it's where you start with a certain number of reps, say 10 and each following set is one less rep till you reach 0. 10, 9, 8...down to 1.

[@geopietro]

@@conormcc_9656 Thank you!

[@reporterijsbeer4442]

I recently started doing heavy weighted dips, and weighted chins and pulls and I have golfers elbow now, the dips doesnt affect me so bad as the pulls, but I guess its a prime example of tendons not adapting as fast as muscles to new stimuli. Never had this problem before actualy. Maybe just stick with bodyweight and think about longevity.

[@jumbothompson]

I had golfers elbow for about a year. It's so important to vary up the grips and intensity.

[@Kboges]

100% this. Take it slow, vary your grips, and leave out the variations that bother you.

[@Lieutenant-Dan]

I guess the only added benefit is the extra stress on your system from holding a weight while doing an exercise. For example, if I'm doing goblet squats with a dumbbell/kettlebell, I'm using core strength and upper body stabilisers to hold the weight up, compared with just doing bodyweight squats. Wouldn't there also be some added benefit just to having a heavier load on your system in general as an extra stresser?

[@DBanjos]

I've just finished weighted dips (push in general) training and this video pops up, thanks, more comments later.

[@DBanjos]

Finished the video, good stuff. I like to do both weighted vest (amazing tool) and body weight only. I believe that the best exercise is consistency and to not get injured, so you need to mix things up in order to not get bored and keep pushing.

[@jont.3243]

Don't know if it has been said but the video has no sound. Can see the subtitles though. Love the channel and content!

[@Kboges]

It definitely has sound.Something is up with your computer.

[@yb2832]

Good information thank you 🙏

[@escocoward]

Great video as always. Didn't know bodybuilders back in the day did pullups. I got a question about high rep bodyweight squats. I do them sometimes. I cycle between bodyweight squats and a shrimp squat progression for my legs. My question is, even if I'm not aiming for hypertrophy (I already have huge disproportionate legs due to being previously overweight), what are the benefits of high rep bodyweight squats (I'm at 55 a set right now)?

[@Kboges]

Great question! Conditioning, mobility, energy expenditure. BW squats are great for building work capacity and leg endurance. They are excellent for maintaining the ability to squat, and they are a great way to burn a few calories.

[@escocoward]

@@Kboges Thanks for answering. I appreciate it

[@achtungjamie]

I try to do both. Some days with a weight vest, some days without

[@Kboges]

Solid approach! That's how I recommend doing it for most people.

[@alpha-vs1fx]

Can you make video on functional training with calisthenics ? Like in india we have traditional wrestlers who train with specific pushups which train all endurance , stretching and strength(hindu pushup). They also use clubs/gada to swing. The training is similar to what ancient indian soldiers would do for fighting wars.

[@Kboges]

Hey Alpha! This is a great topic. I would say that "functional" is relevant to the function you plan on using. I think it's best to think of training and GPP- something that develops general physical qualities. Skill training- the real functional training- is what transfers most to your sport.

[@alpha-vs1fx]

That is true. Keep coming up with these videos ,They help a lot!

[@iFkNxLegend]

I just work on both. I’m focusing on weighted at the minute but I still do one day a week of high volume body weight

[@rebbL4X]

Great video as usual, my dude. Good technique is once again proven to be essential. What about keeping the legs tight and a bit up in front of you in a straight line during pull-ups to activate your core? Do you think it has merit?

[@Kboges]

Hey Pulxar! Thank you! I think this is a legit variation that focuses on different aspects of pulling. I prefer the arched back to get full scap retraction and depression, but legs in front will hit core hard.

[@endlesscrusade]

Hey K, great video as always! Your presentation is always great no bs straight to the point with useful information instantly. I have recently got the Baseblock Bars and I'm actually prefering using this system as opposed to going to the gym and lifting weights - which is what I have been doing for the last year. Do you think the BBars are enough paired w parallettes for me as a workout system? (inspired by that Brae video that was inspired by you haha) I'm an amateur boxer if that helps so obviously compound movements are all I need really. Cheers

[@Kboges]

Yes! I think that is an awesome set up for you. For your goals, it is perfect. Enjoy the training and keep me posted on how you boxing goes!

[@endlesscrusade]

@@Kboges Appreciate you brother I'm looking into your programmes as well currently as I think it could aid my progression quite well?! and will do! Shoutout from London

[@marcosmartinez9004]

Great video as always. Also, how many unweighted pullups should one be able to do before adding weight?

[@Kboges]

Hey Marcos! It really depends, but I would build up to a high level of competence before attempting. I think a minimum should be 10 dead hang reps with chest up/arched back, no momentum etc would be a good measure.

[@DarkTrapStudio]

It's serious even if It doesn't seems but very high volume with 0 weights (only grip) does make muscles. I found it when I started working out and having 1 pec far underdevelooping/pumped/muscle-mind connected than the other. It's even a hassle 6 months into serious workout to develop 1 side as much as the other I have to lean on one side to have the same pump. (Even with slow strict form)

[@thomasse8233]

Usefull video here, thanks

[@diegofernandez1357]

Great video as always! Unrelated question: what are your thoughts on pike pushups as a push variation? Do yo think they are worth it, or regular pushups are enough? Keep up the great work!!!

[@dx7354]

Archer push ups will take u to a whole new level

[@pine_float1170]

This guy can grow one of the best beards I have ever seen

[@Kboges]

😂Thank you!

[@yoochanlee9710]

Hey I been watching for a while and been following the workouts day 1 to 7 and was wondering if you take any rest days? Also thank you for the informational video!

[@Kboges]

I do not. I train daily and just modulate my effort depending on my fatigue