High Intensity Training and Training to Failure

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11 ай бұрын

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In this video I discuss HIT; the pros, the cons, and how best to think about it in the context of your larger training goals. Just like most things in training, this is a pretty nuanced topic. Currently, it appears as though, on average, training to failure is not reliably or significantly more stimulating than training a rep or two shy of failure. However, there are a lot of qualifiers here. This doesn't mean that it is absolutely NOT more stimulating in EVERY context, just that on average, it doesn't seem to make a statistically significant difference in most research when compared to training a few reps shy of failure. However, context matters, and things might change at lower intensity exercises that require a closer proximity to failure to recruit all available motor units. Also, it doesn't preclude the real possibility that some people may respond better to failure than others.
With that in mind, recovery is always a concern, because failure does seem to generate more fatigue relative to trying shy of failure. However, that also likely depends on the person AND on the exercise; biceps curls to failure are not the same as deadlifts to failure in terms of fatigue generation. This applies to injury risk as well. All the being said, even if training to failure is slightly more stimulating, we have to weigh that against the extra fatigue it generates. Whether or not it is a good tradeoff depends on your ability to recover, your weekly volume targets, and your exercise selection. All of this might seem a bit murky, but one thing for sure is that you do not need failure to build muscle. Lots of research and lots of real world people have shown this over and over again. So while failure is an option, it's not the only tool in your tool box. It may be more appropriate for some exercises, for some people, in some contexts, and may be less appropriate for other exercises, and other people in other contexts.
Let me know if you have any questions!
Train

Пікірлер: 484

@IFYOUWANTITGOGETIT 10 ай бұрын

At 37, I’ve been quickly converging on this philosophy. 80/20 rule… 80% to failure 80% of the time…and the other 20% of the time I will have a day to just train the nervous system to failure. I used to always kill myself going to failure and just ended up mentally drained and with tweaks and injuries. Now I can actually be consistent and feel like working out for 45 a day and am seeing progress again.

@Kboges 10 ай бұрын

I like that! Solid approach and completely reasonable.

@goodyeoman4534 10 ай бұрын

Absolutely. I fell into that all or nothing trap. Now I'll even do a 50% effort workout rather than nothing. Whereas before I'd just skip the workout.

@SteelShirt99 10 ай бұрын

Could you elaborate on how this is done ? I don’t quite understand the math and workout plan here

@IFYOUWANTITGOGETIT 10 ай бұрын

@@SteelShirt99 80% is subjective to each individual and depending on how long you’ve been lifting or doing calisthenics will determine how you interpret and experience. Physical training first and foremost should be about functionality. If your arms are so big that you. Can’t wipe your ass then you should probably skip a few arm days. Im joking but in all seriousness I see guys who are out of balance in musculature, cardiovascular, and mobility all the time. With that aside…set a goal in each area of fitness that provides function, aesthetic, and overall lifestyle practicality. You will likely have a few areas that are lagging tremendously. These are the areas you need to prioritize. But don’t push them so hard that you can only exercise once a week or less. The goal here is to expose the muscles and your nervous system to stimulus that mimics an actual real life situation or need to function. If you want to train your body to run long distances you would mostly train in the low intensity ranges and would probably only do high intensity once and a while for additional benefits. But most of your time is spent training for a specific kind of environmental stressor. Basically, if you aren’t a professional bodybuilder you should be working out for health and functionality and not going balls to the wall because injuries can be huge setbacks in your life.

@goodyeoman4534 10 ай бұрын

@@SteelShirt99 If you're absolute max pull ups in one go is ten, you'd do sets of eight. Or eight on the first set and then lose a rep or two on the subsequent sets. 3 x 8 is not realistic.

@Doctor-BAR 10 ай бұрын

MY FAVORITE TOPIC....!!!! Being a medical student, i cant spare much time to training... so High intensity is my best bet... i can get a killer workout in just 20 minutes.... of course it NOT the only way to build muscle but for me it fits my schedule...! Amazing video Sir... as always....! Thanks...

@Kboges 10 ай бұрын

Exactly. The context matters. There isn't one way to train, just a bunch of different approaches that are more or less useful depending on the situation.

@mustafakhedr8977 10 ай бұрын

I completely agree! I'm also a medical student and most of the time I just want to put in a lot of effort in a short amount of time and move on with the rest of my day. I was thinking about implementing this and was curious about how you go about scheduling this?

@Browny84 10 ай бұрын

@@mustafakhedr8977 Jeff from athleanx did a video recently (within the last week or so) about programming for one set per muscle group. You might find some ideas you can adapt to your own circumstances in that video.

@henrygobblesag1815 10 ай бұрын

How long have you been doing HIT and how's the gains? I was sick and barely eating for 3 weeks, lost 15lb of gains (yes a lot of water weight in there) and now I have wisdom tooth extraction coming up so I figure this is a good time to try HIT! I just started and did the 1st workout. I pushed pretty hard but I think it will take some practice to really stay in that super intense mode on the last rep and really push to the limit. I got to the point that I couldn't move the weight, but in hindsight, I still feel like there is room for more intensity! If I find this style of training to be effective, I think I'll invest in some smelling salts and extra caffeine. 😈

@goodyeoman4534 10 ай бұрын

The workload for you guys is insane so that makes sense. I'm at the ambulance service and the last thing I want to do after a fourteen hour shift is a long workout. So I stagger my workout across days off, losing optimal training but keeping a consistent and long-term approach in place.

@BodyweightProcess 10 ай бұрын

Awesome, this is something that can be hard for us to actually do as well. Keeping RIR and not trying to constantly reach failure is a sign of maturing in your training in my opinion. I spent years getting close to failure during my training sessions when I first started and learned the hard way that it was not sustainable down the line. Thanks for this message! 💯

@torbenclowes5892 10 ай бұрын

Love this! And certainly the main topic that causes me constant indecision and subsequent lack of progress in my training! I remember when I was younger and in top shape i trained by feel and thinking back it was close to but not completely to failure!

@spaceinvader4565 10 ай бұрын

Seems like every video you come out with answers a question I've had the whole week prior! Thanks again man!

@Kboges 10 ай бұрын

Dude that is so good to hear! This is a question that has been popping up a lot!

@a.m.4479 10 ай бұрын

My go to KZfaq channel when it comes to training... Thank you as always, Kyle!

@Kboges 10 ай бұрын

Thank you, my friend! I appreciate that very much.

@stormcrow3642 10 ай бұрын

Thank you so much for taking the time to share your thoughts; this is exactly what I was asking about in a previous comment. In case you’re looking for another question to answer in video form, I’d love to hear your thoughts on the carnivore diet or carnivore plus fruit for people that workout. Great channel, thanks again.

@geopietro 10 ай бұрын

When K Boges speaks, I listen. Much wisdom packed into 2:45 minutes. That's why we love you!

@Kboges 10 ай бұрын

Thank you, brother! 🙏

@mycompasstv 10 ай бұрын

Short, sharp, shot info. most excellent as always!

@Kboges 10 ай бұрын

Thank you!

@miniroll32 10 ай бұрын

You know he serious when he doesn’t start with “Okay so”

@Kboges 10 ай бұрын

😂 true!

@Richard-xg1vv 5 ай бұрын

Great video K boges, your channel and overall approach makes the best sense of all channels on KZfaq. I'm new to your channel so I have some catching up to do !

@cjjohnson3827 10 ай бұрын

Valuable information!!! This is motivating for me because this confirms that I’m on the right track 💪🏾💪🏾💪🏾💯💯

@Kboges 10 ай бұрын

Good to hear, CJ! 🙏

@arturhoffman8941 10 ай бұрын

New video from K boges and Sunday is even better 😎

@Kboges 10 ай бұрын

Hahah thank you, Artur!

@daniellimon62 8 ай бұрын

Thanks again for your short and straight to the point informative videos

@djj3357 10 ай бұрын

You have impeccable timing!! The algorithm (all go rhythm) must be sending your followers the Mentzer content. He had a very unique approach into delivering his message. I have implemented his H.I.T approach recently after returning from a getaway. During our stay, my only training options were the hotel gym. So I did some dumbell work. This was the impetus for my program change. It has been challenging with the amount of rest between sessions. But this is week 3 of 6. I'm willing to see this through. I know now that your approach will be my foundation for the long haul. The bodyweight squats, split-squats, step ups are still having positive results. They are essentially irreplaceable. The only distinct change has been the dumbell incline and the dumbell shoulder press implementation. Weighted dips and pull-up variations are still included! I do believe Mike had some help 💉obtaining his physique!? No judgment. However, that part of the equation is mostly overlooked! Your consistent messaging sets you apart!! Thank you Sensei! Knowing is growing 🔥💎💪🏾

@Kboges 10 ай бұрын

Hahaha I love it, djj! Perfect timing! Enjoy the training and let me know how it goes next time we chat!

@eagleriver900 10 ай бұрын

Hello K. boges from beautiful Pasadena CA, love the channel, and at 42, on a calisthenics path for 1.5 years and having to work every week I say yes to keeping a few in the tank. My recent progress is no banded pull ups for four reps! That's my highest rep count to date and it took a minute to get here. I've had to restart twice and correct my form because I wanted dead hang, chest to bar pull ups. I'm glad I restarted because my pull ups are getting cleaner by the work out and it feels good. I usually get in two workouts a week with two to three days rest in-between. I feel my progress is good considering the difficulty of this path! Cheers!

@Kboges 10 ай бұрын

Well done, eagle river! Keep it up, take your time, and it will pay off!

@adnanbosnian5051 10 ай бұрын

As Matt from RedDeltaProjects says, as long as you have created the stimulus for growth and strength, you did good, no matter what you do.

@Kboges 10 ай бұрын

That's well said!

@mr.thumbsup8335 10 ай бұрын

⁠⁠⁠⁠⁠⁠@@KbogesComing from someone that usually trains to failure, genuinely asking, how do you know if you reached the stimulus needed for growth in a set without reaching failure? I’m used to associating fatigue with stimulus, so do you have any tips on separating the two ideas?

@BeefDynamite 10 ай бұрын

@@mr.thumbsup8335 kzfaq.info/get/bejne/mNaeZayCtMy5dYk.htmlsi=mv43zlzBZSADwUfH

@pantalxn5892 10 ай бұрын

@@mr.thumbsup8335closer to failure = more stimulus and fatigue, reaching failure is not necessary to get stimulus

@coach.hybrid 10 ай бұрын

@@mr.thumbsup8335 if your last few reps slow down involuntarily to a significant degree you have created a stimulus for growth. In order to gauge this properly you should atleast know what it is like to train to complete failure.

@calisthenicsbuilder 10 ай бұрын

Balancing stimulus and fatigue. Let was is sustainable for you guide you. Smart advice. Listening to your own unique self is the key. That's what I do. Sometimes I'll train to over 100% when I'm wanting to do something super incredible and most times I'll train high intensity with lower volume and sometimes I'll do nothing but a light jog for 15 mins, etc. Gotta live too! It's not all about going superhard everyday to just go to sleep early to hopefully recover enough to go super hard each and everyday unless you're on roids and got no sense in your brains or have too much ego to want to be better than everyone else but yourself. Accepting yourself and becoming the better version of yourself will always win. Train Hard, train smart and stay Hard 💪🏽

@truth6261 7 ай бұрын

Great advice bro! Take care of my red Honda 😘💋

@folksongswithben 10 ай бұрын

thanks Kyle, just letting you know that I have learnt so much from your videos/lessons, it has helped me structure and rethink how I think about training quality/consistency and sustainability. it has already helped me get from 4-5 pull ups per set to being able to do 8/set with calm, clean form. All thanks to your teaching!

@Kboges 10 ай бұрын

Well done! Thank for sharing, Ben! I'm happy to hear the content has been useful! Thank you for the support, brother. 🙏

@cafeapaka7501 10 ай бұрын

As usual, you give Great Advice, context is everything when doing anything- training to failure is sometimes evangelized in the bodybuilding community and has its benefits but for some can stall progression, lead to injury and sometimes illness. High Intensity training is a cornerstone of those in the Cross Fit Community. Both definitely have their place and are used to varying degrees in the context of where you are in a training cycle. Even if it is meticulously programmed in an overall training cycle it needs to be monitored - if you don’t feel your best for a training session it might be smart to dial back - I use high intensity training to pack in my strength training and cardio for particular sessions but i cannot imagine it being a cornerstone to my sessions multiple times a week - there are not enough drugs or time for the body to recover from such training and frequency.

@Kboges 10 ай бұрын

Well said! I couldn't agree more.

@simonh.1433 9 ай бұрын

Training to failure is one of the things that I enjoy the most, but my body agrees with 1-2 RIR way way more. It’s definitely a balancing act but in a pure bodybuilding environment the isolation movements are a great place to allow failure training to constantly take place.

@StrongandConditioned 10 ай бұрын

Great video as always and very interesting to hear your thoughts on this subject I’ve actually been training in this style for the last month with weights and have been enjoying it. The reason being that it allows me to get in and out the gym in 30 minutes and feel like I’ve done something. In an optimal setting, I would train completely different. Context as you say my man.

@Kboges 10 ай бұрын

Yeah I think that's a really legit use. It all comes down to what works for you in your situation and what resonates with you psychologically.

@cannonieh4469 10 ай бұрын

I've left a comment about 3 weeks ago asking you to make a video on HIT and here it is 😊

@Kboges 10 ай бұрын

I hope it helps! It's a lot to unpack and I could go on for 30 minutes about all the nuance here, but this is just a brief summary.

@stefanreidinger5750 10 ай бұрын

unglaublich guter nützlicher kanal. on point. grüsse aus bayern. 👌😃👍

@jayman365 10 ай бұрын

Bro I'm new to your channel and ... Your the best I've come across so informative .

@Kboges 10 ай бұрын

Thank you, brother! I appreciate the support!

@joshdeposh8224 10 ай бұрын

I wonder if this video was inspired by the conversation we had in the previous video. Since then I've incorporated calisthenics or light weights daily. I adjust my maximum effort based on how my joints and muscles feel. Once or twice a week I do a full body HIT weighted workout. The day after it's light movements and stretching the muscles worked the day before. Each day I increase my max effort until my body is ready for a HIT workout. I definitely feel more in tune with my body. Thank you for your help

@ike1523 10 ай бұрын

i recently learned that shorter people have a significant advantage in calisthenics so im switiching over and your videos have helped a lot. thank you

@Kboges 10 ай бұрын

Haha that’s true, especially when it comes to skills!

@titan1369 10 ай бұрын

Training has to improve your life, not make it worse. When I was younger I trained with the typical Weider routine with all sets to failure. When I got home after training all I wanted to do was sleep... the following days I couldn't use that muscle that I had trained because of the soreness. What if I did another sport? What if I had to run? What if i had a confrontation in the street? Nowadays I go out and train hard but I come out revitalized, and when I leave training I can continue doing other things.

@Kboges 10 ай бұрын

Yep 100%. Same here. Training for me has to enhance my life and fit in with all the other physical things I do; not make those things harder.

@healthystrong1 10 ай бұрын

Hey. I just wanted to let you know your advice has helped me a lot.

@healthystrong1 10 ай бұрын

Especially the advice about walking and doing 1 set per day of bodyweight movements.

@Kboges 10 ай бұрын

I'm so happy to hear this! Thank you for sharing. I'm happy the content has been helpful. Your kind feedback and views are much appreciated, my friend!

@healthystrong1 10 ай бұрын

@@Kboges 👍💪

@MeAndMyRoyalEnfield 10 ай бұрын

I got rid of EVERYTHING! All I own is what's strapped to my bike. I'm 68, travel full time and my gut is expanding and turning into a jelly belly. I just started doing sit ups & push ups. Things I can do in my tent. I'm honest with myself knowing I won't do exercise regularly. I'm looking for 1 or 2 exercises to firm up my gut, go down 1 belt notch, and to strengthen my lower back. Thank you.

@conormcc_9656 10 ай бұрын

I love the feeling of training to failure but have to remind myself that doing it all the time especially with daily workouts probably isn't the best approach. Keeping reps in reserve is never a bad thing but at times can be easier said than done.

@Kboges 10 ай бұрын

Totally agreed.

@truestrose234 10 ай бұрын

Why are your legs crossed. That's bad form.@@Kboges

@Kboges 10 ай бұрын

@@truestrose234 I guess my question is why is it bad? 🤔 but to answer your question, it’s because my feet touch the ground if they are straight. Personally though, I don’t mind the feet crossed position. Crossing the ankles, bending the knees, and extending/externally rotating the hips keeps the glutes active and the low back set. It also changes the center of gravity a bit allowing you to keep a stronger arch for the pull up; this is why you see so many body builders from previous eras using this style. Franco Columbu comes to mind. It’s a method that is used to maximize lat contraction. While it might not be as aesthetic as the straight leg pull up, I definitely wouldn’t consider it bad form.

@truestrose234 10 ай бұрын

@@Kboges having legs crossed makes the exercise easier. Doesn't engage the core as much. You get so much more core activation if your legs are straight, feet are pointed and inner thighs are squeezed together. Try doing pullups crossed legs vs uncrossed legs and you'll see that you're able to do less pullups when uncrossed. It's harder and better form.

@truestrose234 10 ай бұрын

here's a video on it: kzfaq.infoTghwPkLaCNM. crossed legs also incentivizes kipping.@@Kboges

@goodyeoman4534 10 ай бұрын

When I was training for the army in my teens I thought it was required to train to failure on all or at lest the final set. Took me ages to get out of the habit and get away from the high-reps mentality. Calisthenics helped me do that, as things like dips and pull ups are so much harder that you can't just bang out hundred a day so you have to be smarter with your training plan.

@Kboges 10 ай бұрын

Agreed!

@holymolythejabroni9040 10 ай бұрын

The problem is that most people vastly overestimate how close they are to real failure. What feels like “failure”, especially to people new to fitness, is actually several reps in reserve. “My quads are burning and it feels uncomfortable” is very, VERY different than “I have reached actual mechanical failure and could not do another rep even with a gun to my head.” This is why people are encouraged to “go to failure.” And I think it’s mostly a good strategy. Once you actually start consistently working out and learn what actual failure feels like, you can adjust your output with more sustainable RIRs.

@Kboges 10 ай бұрын

Yes, this is an excellent point. I totally agree. If you want to accurately use RIR, you really need to actually hit failure as a reference point. How often depends on the context, but it certainly is a valuable tool for that.

@jamesj4998 10 ай бұрын

I've implemented HIT training for the past 12 weeks. 1 session per week, 1 set per muscle group with each set lasting 60-90 seconds. I've been able to gain muscle while losing 6kg of fat and have never looked better! I'm loving it

@anthonybong7656 10 ай бұрын

Can you share it more detail please?

@Kboges 10 ай бұрын

Awesome! Sounds like it is working for you! Keep it up!

@teddycampo2008 10 ай бұрын

Great video as allways ! I remember that, months ago, I asked a question about HIT training in one of your post on Instagram, so that's pretty cool to see this video :). What are your thoughts on single arm movements (push or pull) ? And what about hinge movements ? How to train them with bodyweight, for longevity purpose. Thanks !

@manum8170 10 ай бұрын

I don't know what really is best, but I love to work until technical failure. What that means is, go hard until your form suffers, that's it. No reason to sacrifice good form for ego lifting. It might even be from this channel.

@Kboges 10 ай бұрын

That is an excellent way to approach training!

@parakram7689 10 ай бұрын

Kyle, check out timed static contractions, they don't even require you to move is really time efficient, you can squat and deadlift at full intensity with just a forearm forklift. Also it seems that HIT makes up forblow volume by making the reps longer, at least a 4-4 cadence.

@hammer8771 5 ай бұрын

this kind of makes sense from a biological standpoint, besides survival situations if your body is just doing a physically demanding task (climbing a tree, walking long distances, moving heavy weight) you naturally wouldn't want to push it all the way and fatigue yourself. independent of any training philosophy, you naturally want to take little rest breaks and moderate yourself, so of course the body responds best to this kind of stimulus

@michaellawinsky5072 10 ай бұрын

I am working up, and I really feel great!! You are super mega professional person thank you so much my friend🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️🥤🤜🤛

@Kboges 10 ай бұрын

Awesome to hear, Michael! 💪

@lightningarrow4486 10 ай бұрын

Thanks for making this video! :)

@Kboges 10 ай бұрын

My pleasure!

@spikespiegel5434 10 ай бұрын

Just one more thought - training past failure lends itself well to stable movements (eg machine leg press) and not so much to less stable movements (good luck going past failure on pistol squats... LOL). Something to keep in mind when you guys are designing programs!

@Kboges 10 ай бұрын

Absolutely! Failure is not universally fatiguing or risky across all exercises. Machine bench to failure is very different from barbell bench to failure without a spotter.

@T.Zimmer 10 ай бұрын

Looking noticeably leaner and more muscular lately my friend - And we thought you were impressive a few years back! I'm curious how the slow weight gain is going for you. It's apparently working from our point of view but how has it looked from a nutrition standpoint for you? As in which small addition(s) did you make to keep lean while building - are you still maintaining your two meals per day with your weekend indulgent breakfast or have you restructured? Also, I can really appreciate how your training philosophy - simple, concise, courageous and consistent - which yields superhuman results, comes through in the structure of your videos as well. And I imagine you maintain this philosophy in all aspects of your life. Simplicity is true genius. Keep going my friend. You're keeping us all grounded, humble and vital humans steadily inching towards our true forms! Be well!

@Kboges 10 ай бұрын

Thank you, T! I appreciate that very much! I'm still currently on 2 meals but will occasionally have a broader eating window to allow for some more calories. As a result, I've been maintaining a slightly heavier BW, a bit under 180 instead of about 175. My measurements have increased a bit and my abs are still there, so I think it's probably working. I'll get a DEXA scan soon to verify. Yeah dude simplicity... I'm really attracted to the idea and try to incorporate it throughout my life. I'm committed to it philosophically; I'm always trying to look for the fundamentals so I can hopefully distill it down into something more manageable. Thank you for the kind words and support, my friend. It means a lot!

@T.Zimmer 10 ай бұрын

Thanks for your generosity! I appreciate that insight and I'm sure others do as well. It should be self-evident but that's a great concept to ''occasionally have a broader eating window.'' I tend to get a bit dogmatic and stress about making my caloric additions for weight gain an everyday thing - not to say that that doesn't work - but somedays I just feel like I'm eating beyond satiety just because 'I have to' which leaves me feeling uncomfortable, then I swing the pendulum in the opposite direction to a deficit. Then you know where that leads... zero true progress, just frustration. And you may appreciate this. A few words I've been writing and saying to myself most days for years now is ''Simplicity. Purpose. Focus. Action.'' This helps to keep me on track, not to say that I don't fall off the path sometimes. @@Kboges

@daym8 10 ай бұрын

Are the slow negatives good to build muscle especially holding the stretch at the bottom and then initiating the pull when the muscle fibres are stretched? Thank you Sir, for all the great videos with no b.s. only facts. 🙏💎

@mrswolls 10 ай бұрын

I used to train to failure a lot but the last few years greatly reduced my intensity and the frequency of training to failure as well. I would say the recovery times is obviously much quicker and I haven't really noticed any muscle loss- this is doing just calisthenics. Every few months I'll jump back on the bench press and see if I can get my bench back up to where it was before and it takes about 8-12 weeks and I can get just as strong as I was- approx. 405lb press. So, training to failure really isn't necessary I think what is more necessary is just movement and not being sedentary for an extended time and every now and then go ahead and add some intensity just for kicks or a little goal and then right back to just cruising and getting movement but not super intense.

@huhhuhhuh4069 10 ай бұрын

Thanks K boges! ❤

@Kboges 10 ай бұрын

My pleasure!

@paullemay3218 10 ай бұрын

Thank you for sharing. At 62 I find , for me , that training to failure compromises my form , and can lead to injuring myself. 💚🌱🇨🇦

@Kboges 10 ай бұрын

Yeah. I feel you on that. This is definitely a consideration.

@FusionThunder 10 ай бұрын

I like H.I.T because it doesn't "flare up" my old injuries. However my reps are slow and controlled even when I go to failure.

@arymniak1 10 ай бұрын

It’s not what you can do in training, it’s what you can recover from in training to drive adaptive strength gains.

@Kboges 10 ай бұрын

Well said! Stimulus is irrelevant if it is not balanced with recovery.

@user-ds7py9kk7p 10 ай бұрын

hello friend, thanks for your guidance. any chance you could make a video on the topic of breathing during exercises? Especially with push-ups I find it very challenging and I noticed it makes a big difference in my workout quality (the way it feels) and rep quality aswell. Sure you have some valuable insights! :)

@mustafakhedr8977 10 ай бұрын

Perfect timing! I've been getting a bunch of Mike Mentzer videos recommended to me and was wondering what your thoughts on HIT were. Also, what are your thoughts on partial reps, if done with proper form, and/or isometric holds at the end of the final set for a given exercise? My thought process is that I've already done all the full reps I can do with good form so if I do a couple partials or hold at the end, I get some extra work in for that range.

@Kboges 10 ай бұрын

I'm getting questions about it daily 😂

@enl8ghtenmenttv476 10 ай бұрын

For shoulders I do only isometric holds, just hold at the top 20 secs are perfect...25 still ok...partials for calv raises,and I will now try holds for calves aswell...the top 5% is most important, which basically is almost a hold already...its from a hypertrophy perspective...

@allisonmachado 10 ай бұрын

Hi Mr. Boges, how do you warmup for the daily training ? Any specific idea, or you jump right into the workout because you already used to it? Thanks for all the knowledge shared 🙌🏻

@albertsmith9315 10 ай бұрын

One thing about training to failure is that if you are going to have a breakdown of proper form, it will come when you are pushing into that zone. I've never gotten hurt on my third rep, but have when I've pushed past the normal sub maximal rep range, when my brain is no longer keeping my body in that perfect groove, and I start utilizing other body parts to compensate for increased weakness from over working the primary muscles. I always leave at least one good rep in the tank and even at 65 haven't had any significant injuries in years.

@Kboges 10 ай бұрын

Agreed. It's less of a concern with like machine curls, or cable flys, but on compounds it's a legitimate concern.

@bobbysturdy8727 10 ай бұрын

HIT can work for certain people, but it isn't for everyone. HIT taught me a valuable lesson about how hard someone can truly go. I think the Kboges way of getting close to failure and living to fight the next day is the best.

@Kboges 10 ай бұрын

Well said! I've seen some people do really well with it, and I've seen other stall and burn out. You just have to know yourself.

@LetsbeYannis 10 ай бұрын

Great video once again! Quick question on age and injuries since I'm assuming you are mid 30s. How do we avoid them and how do we get over them after we have them? Thanks and great work really.

@etnorms2841 10 ай бұрын

What advice do you have for implementing cardio and conditioning apect into daily workouts? For example, I'm doing chin ups, push ups and squats first thing in the morning, but I also want to increase my cardiovascular endurance and overall conditioning. Aside from watching what I eat, I take a 45 min - 60 min walk every evening. Is that enough or do you recommend something more intense? Love the content!

@mikej443 10 ай бұрын

thank you for the video 😊

@Kboges 10 ай бұрын

Thanks for watching and commenting, Mike!

@Mika-bk9wp 10 ай бұрын

Amazing as always! I have a Question about the Lower Back, I sit a lot because of work, I'm trying to go on more walks, as this is probably one of the healthiest things a human can do in general. But I still wanted to ask your take on the Lower Back in connection with Bodyweight training/ Calisthenics. Do compound movements like the Pull Up and the Push Up target/ train the Lower Back? - So I don't need to work on it isolated? Are there ways to train the Lower Back with Calisthenics? In fact, does it even help with Lower Back pain (more stiffness than pain) to train it, or should walking/ stretching do the deal?

@Rasyad95 10 ай бұрын

Afaik, lower back pain stems from having that muscle streched out and weakened over time, in addition to the strengthening of antagonistic muscle (in this case, abs, quads, and hip flexor). What can be done is to strengthen the lower back and back muscle (incl. glutes) and increase the mobility for the antagonistic muscle. Please refer to "foundation training" if you need a starter exercise. It works wonders.

@telluwide5553 10 ай бұрын

I would think that when life gets in the way and say you're going on a trip, etc. and you don't or won't have access to equipment, having a high intensity workout and taking a few days off might actually fit perfectly into the high frequency training mindset as a tool. However, the beauty of high frequency training is habit and consistency...So one has to be careful, not to use high intensity, less frequent workouts as an excuse and fall into the trap of letting your workouts slip...

@Kboges 10 ай бұрын

Yeah I think that is a really great application! Well said, Telluwide!

@MsBaijayanti 10 ай бұрын

Hey k before I start wanted to say I'm a big fan and have started to implement excerises inspired by you in my routine. Keep up the great work! One thing I wanted to ask, what would you say is the best calisthenics for bicep and arm growth?

@Kboges 10 ай бұрын

Thank you, brother! As for biceps growth... Compounds can work really well for most people, especially as you get good at them. So, get really good at all sorts of different pull up and chin up variations. However, some people may find this muscle less responsive to training, and may benefit from isolation work. Curls will do the trick in that case.

@codymaher2088 10 ай бұрын

Hey there! Thanks for the videos! I was wondering, when do you normally train in relation to your eating window? Do you feel it’s okay to train earlier in the morning around 8am and then have your first meal around 12pm-1pm for example?

@jackhusbands8462 10 ай бұрын

Thats some good form right there!

@Kboges 10 ай бұрын

Thanks!

@michaelsyahala 10 ай бұрын

Thanks Kyle!!!

@Kboges 10 ай бұрын

My pleasure, Michael! Thank you for the view and comment!

@limo-swine6537 10 ай бұрын

Best training style the one that fits your lifestyle. Be it HIT or bro split, whichever sticks is better.

@Kboges 10 ай бұрын

Yep! Do what is sustainable. I’ve worked with guys that could, and loved, to hit failure regularly. Others are crushed by it. It’s all dependent on the scenario.

@champboehm7863 10 ай бұрын

Thanks pops!

@Kboges 10 ай бұрын

Thank you, Champ!

@tob107 10 ай бұрын

I’ve followed your system for 7 straight weeks now, and I’m almost back to my peak shape from when I did multiple Ironmans every year. Mind blowing and simple - only about 20 mins per day. Gonna focus on increasing my max on push-ups soon - it’s embarrassingly low (on par with pull-ups). I know that you’ve answered this before and I think I read it in your program too, but I can’t find the answer now. But I do 10-12 pull-ups quite easily on the first set, but I’m struggling on the second and third, reaching only about 6-8. Resting about 2-3 min between sets. Any words of wisdom for a huge fan? Thanks!

@Kboges 10 ай бұрын

Tob! This is amazing dude, and I'm so happy to hear the approach is working so well for you. Ok yes! I have some thoughts on this. Usually this is a work capacity issue; your ability to replicate high levels of effort is a bottleneck in your performance. Check out "pull up mastery", specifically, the sub max. Getting better with sub max sets and short, fixed, rest times can help build specific conditioning. You can either run that cycle as written, or simply include 1-2 work capacity specific workouts into your training each week. Let me know if you have any questions.

@tob107 10 ай бұрын

@@Kboges That’s awesome - I appreciate the quick and detailed response. Then I’m on the right track as I’m planning to hit the max effort, sub-max volume and ladder scheme for push-ups shortly - embarrassingly low as mentioned. I’ve taken the long route and added one set per week over 8 weeks now (going from 2 to 3). Ready for some more now. I’ll throw in one session of sub-max for pull-ups every week too. Again, appreciate your response and what your doing to the community! 💪🏿

@Kboges 10 ай бұрын

Of course! Keep me posted or message me in the community if you have any questions @@tob107

@vhmartinez 10 ай бұрын

@kboges I did HIT around 20 years ago when I first read and listened to Mike Mentzer, the guy was so well articulated that it was difficult not to believe him. I got injured within the first month of training this way after hammering myself to the ground on a regular basis. It took me so long to understand that consistency is the trick of this. I really like your approach and how you say this all the time, do whatever you like that is sustainable for your lifestyle.

@Kboges 10 ай бұрын

Dude, thank you for sharing this! Yeah I think a lot of people don't understand that not every approach is applicable to everyone. I've worked with some guys that handle failure training exceptionally well, and others get crushed by it. When I was lifting, I experimented with something very similar. It was weird as I watched myself and some of my training partners stall and get injured repeatedly while some of my other training partners kept making progress.

@victorgomez6330 10 ай бұрын

I tried this for three weeks. It was amazing. It pushed my boundaries. When i thought i didn't had the next rep, I did it. My pushups went from 40 to 76 Squats from 55 to 100 My crunches from 60 to 100 I gritted my teeth, and just pumped reps past failure. Felt dizzy at the end and sweated like a pig. But looking myself at the mirror after, i felt accomplished I decided to go back to your other template, the foolproof calisthenics. I'm decreasing the volume and doing manageable reps/sets High intensity high frequency was fun, but it was mentally hard. I dreaded working out because it was just so painful. The lactic acid and soreness was out of the world. 10/10 will do it again lol

@Kboges 10 ай бұрын

Yeah for sure! This is an aspect that isn't often talked about... sustaining the effort is a true grind. It's great to throw in as a "peaking" cycle, where you put the edge on the blade you have been forging.

@Amin_2k 10 ай бұрын

Great balanced video

@Kboges 10 ай бұрын

Thanks!

@Plug042 10 ай бұрын

Nice video once again

@Kboges 10 ай бұрын

Thanks, Plug!

@Maximum_Natural_Muscle 10 ай бұрын

You said it all!

@derekhines1078 10 ай бұрын

Good morning, Kyle! Wondering if you’ve observed a difference in people’s (maybe clients) appetite depending on whether they’re training high intensity vs volume? I’m speaking strictly from a body weight training perspective. I have my own experience in this but curious what your thoughts are. Love the content, as always!

@Kboges 10 ай бұрын

Appetite is an interesting thing because I think it is highly individual. For any given modality, I think some people will have a corresponding increase in appetite, others will have no change, and others will have a decrease in appetite. My suspicion is the response is kind of like a bee curve, but I couldn't tell you where the mean lies for any given training intervention. But, yeah, I've seen all sorts of different appetite responses to different training modalities.

@derekhines1078 10 ай бұрын

Thank you for the thoughtful reply. Volume training noticeably increases my hunger. I’ve gone back to 3 meals per day from 2MAD. Which is fine. Just an interesting reality. Have a great day!

@kristiangurholt59 10 ай бұрын

I'm currently doing one set per exercise, all sets to or near failure, hitting each muscle every 4-5 days on a PPL split. Have yet to decide exactly how many rest days, a week feels like a long time. Will do it for a few months and then evaluate.

@Vk-du3ci 3 ай бұрын

How is it going my friend?

@kristiangurholt59 3 ай бұрын

@@Vk-du3ci I haven’t made strength gains, but I’ve maintained a lot of strength while loosing 12 kg’s of weight. Up from just a few to 9 chin-ups (slow and strict), so strength to weight ratio is improved. I’m also doing cardio, mobility and rehabilitation exercises.

@jameschesterton 10 ай бұрын

At 47, I've found less is more. I am steadily growing muscle and strength from one session per body part per week, I love training, but have found that doing more quickly builds up a 'burnt out' feeling within a few weeks. I have a pretty physical job, and get a few miles of walking in every day too. I guess there is only so much energy to go around.

@Kboges 10 ай бұрын

Yeah it makes a lot of sense. The context matters! You just have to do what you find sustainable.

@whodis799 10 ай бұрын

That's a good point mr. Bogus. I usually just train to move my body throughout the day. Pushups, L-sits, Pullups. I have seen good progress, albeit over a long period of time. I rarely go to failure. Thank you for another great video Sir Bogus

@Kboges 10 ай бұрын

Yeah, this is a style that is directly opposition of the HIT approach, and it works!

@vikaschauhan687 10 ай бұрын

*Boges 😅

@whodis799 10 ай бұрын

@@vikaschauhan687 Please don't disrespect Mr. Bogus. He is a hard working man who is helping out a lot of people achieve the Bogus physique

@vikaschauhan687 10 ай бұрын

@@whodis799 😂 okay bro

@notsosweet6574 10 ай бұрын

For me, training to failure is highly dependent on the exercise. I have no problem going to failure on every set of ring pushups, ring dips, or isolation exercises, but if I do the same with pull-ups it takes a huge toll on my body and mind and I end up not being able to add reps or progress in the next sessions. To conclude, trust your body and always measure the effectiveness of failure by looking at your performance and your training log.

@Kboges 10 ай бұрын

100%! And this can vary from individual to individual. For me, pull ups to failure are not nearly as taxing as push ups to failure. Awesome point, BTW. Trust your body and your data!

@jessehendrix2661 10 ай бұрын

What do you think about Dan John's Easy Strength program? If I'm not mistaken it's 1-2 sets of a press, squat, hinge, carry, and vertical pull 5 days a week, usually followed by a walk. I like high frequency, minimalist training like you and he advocate because I train martial arts (tang soo do, judo, boxing, and BJJ) 6 days a week and if I go too hard on any one day it's hard to recover. Plus I just like the idea of the kung fu master doing his morning practice in the garden haha That said, I've been thinking about whether to prioritize endurance training, strength and power training, or a combination of the two.

@Kboges 10 ай бұрын

I'm a big fan of Easy Strength. I think you can build multiple qualities at once. You won't be able to maximize any one, but you can build really solid fitness by developing multiple qualities at the same time.

@NinjaChoke 10 ай бұрын

I usually do 1 day per week of all-out training, mosty on days when i don't have to do much physical activity for rest of the day. Also i keep reminding myself that human body is capable of much more than we think, it also belongs to fasting. That helps pushing things to the limit, when i feel it's necessary.

@Kboges 10 ай бұрын

Yeah I think that's a solid approach!

@Jimmy-fu5dx 10 ай бұрын

Got a question. If I train legs for example on Friday in the afternoon and I go pretty intense. If I decide to static stretch my leg muscles at night. And then I wake up the next day and I have DOMs . Do I stretch again ? Or should I just not stretch the day I workout and just stretch the next day ? My stretching routine takes quite a long time so I only want to stretch once after a training session. So stretch the same day or stretch the next day? Btw love your content, every video is information filled with no bs and straight to the point. Thanks, enjoy your day Kyle!

@Kboges 10 ай бұрын

I think either way will work. You aren't risking anything by stretching with DOMS, so there is no downside as I see it. Let your intuition guide you here. Thank you for the support, brother!

@Jimmy-fu5dx 10 ай бұрын

@@Kboges Yeah I’ll probably stretch the day after I workout with DOMs or no DOMs so I get to loosen up my muscles a bit but if my muscles are tight the day I workout then I’ll just stretch. I’ll see how my body feels and see when I want to stretch

@-Wally-West- 10 ай бұрын

I think the biggest thing to takeaway when comparing HIT and High Volume Training is that both work. Look at Mike Mentzer and look at Arnold, they are polar opposites on the training volume spectrum and both are comparable in terms of muscle development.

@Kboges 10 ай бұрын

Yep! Lot's of ways to stimulate muscle mass.

@jekabsd 8 ай бұрын

I used to go to the gym 4-5 times a week, and I really enjoyed pushing myself to the limit. This resulted in several burnouts and regular injuries. Now I keep the same mentality but only 2 days a week with full body splits. The recover fully till next session; normally 2 or 3 days. Im happy that going to the gym is not eating up all my free time.

@nigelmaccuver9122 10 ай бұрын

Do you think gymnastic rings are Ultimate method to master calisthenics? It looks so impressive to stabilise your whole body yet dominating the movement throughout entire range of motion!!! Dips,push ups, pull ups ,muscle up, Plus we can add weights and take it to failure? Cause I’m thinking of getting one.

@Kboges 10 ай бұрын

They are an amazing tool, that is for sure. I think if you get one thing, rings are probably the thing to get!

@StrafezLIVE 10 ай бұрын

For a guy who’s age 25 and pretty well developed muscularly (5 years of bodybuilding total on and off) but out of shape/high body fat (235 lbs, around 25% bf. Would look my best around 180lbs) would you say it’s more worth it to stick to weights or switching to simple daily calisthenics for good? They’re hard to do when this overweight, I’m strong with weights but BW stuff is decently hard. Can do 40-50 push ups, 5 pulls ups and 50 BW squats in a row. I don’t want to be the “buff” unathletic guy anymore who gets tired very easy in sports and most life things but is just strong lol. Thanks for everything you do!

@Kboges 10 ай бұрын

It's hard to say because it depends on your goals and what you can sustain. Diet is always the best way to lean out, so I wouldn't chose calisthenics for that. Calisthenics are just a way to apply stimulus to muscle, but they won't replace bodybuilding in that regard.

@jeriji6592 10 ай бұрын

Those are great numbers on the bodyweight exercises! Stick with them and focus on form and feeling mind/muscle connection and begin to add variations. Maybe set 2-3 exercises you want to begin working towards, like a planche or hspu. Depending on your goals adding weights is great too. Personally I play tennis and volleyball so don't want to get too muscular and rather be agile and flexible so I mainly do calisthenic exercises and lots of stretching, but I previously did a mix of weight lifting and calisthenics.

@StrafezLIVE 10 ай бұрын

@@KbogesI would say my goals are transitioning from being as muscular as possible, like it was years ago to now wanting to be able to comfortably compete when I play basketball, train Jui Jutsu or other combat sports, to sleep better on a day to day basis, and overall be in better shape all around cardiovascularly as well as muscularly and not getting gassed so fast. Not just overly muscled with terrible cardio and too high of body fat like now. So I’m short, be well but not overly muscled, all around athletic with good cardio, and being at a comfortable and maintainable body weight for good. Vs now, being well muscled but terribly conditioned and having much too high of body fat

@StrafezLIVE 10 ай бұрын

@@jeriji6592thank you! Overall I’m a pretty big/strong guy and despite me being 235 lbs, I carry the weight well. I just don’t like feel how I do day to day lol. I’d much rather be leaner and in better shape all around like with cardio and strength/muscle rather than just being the muscular chubby/unathletic dude. I definitely often think about sticking to calisthenics, it’s just hard asf vs weights that I did for 5+ years and still do only because of comfortability, not even because I enjoy it tbh. But yeah, I make the same approach as you can KBoges, the 2-3 sets PPL everyday and focus on the diet. Definitely sounds better for overall health long term. Thank you bro!

@mamaduerrante4502 10 ай бұрын

Hi i got a question Im 180cm and 70 kg. I do a lot of pull ups, my back is big and my bodyfat is like 14%. I can hold a front lever,etc. Im not flexing,just saying im not a begginer at sw. But my aestethic is kinda weird,because my hips are a bit big, so even with my big lads they are still like equal and i have a physique like an sand watch. I love my body and i love how it looks but the question is? Can i have a body with more v form ? or its just genetics. I think if i get that v form its gonna be so aesthetic but no clue what to do about it, maybe im forget about something. Good channel dude, keep it up.

@GameZero2 10 ай бұрын

When it comes to weightlifting Training to failure has increased my gains tremendously. Studies show that mechanical tension is the driver for muscle growth. So I been training at high intensity 0RIR with low volume.

@Kboges 10 ай бұрын

Yeah that will work!

@laionegan 10 ай бұрын

Hi Kyle, could you make a video and show explain how to hit lower back and posterior leg?i also would like to contact you for a training plan and a diet but on your web site it is not possible. When will it be possible? Thanks so much

@Kboges 10 ай бұрын

It's on the list!

@user-pm6fp8xx1n 10 ай бұрын

One question: what's your opinion on the "rest and pause" method in which you set a hight rep target and try to achieve it no matter what rather than dividing it into sets? Also great video as always👍👍

@Kboges 10 ай бұрын

I think it's a legit way to train. It can be done several different ways, so the fatigue burden is unclear. But yeah, it works, and I've done a lot of it in the past.

@NLLeFa 10 ай бұрын

Imo going to failure ensures that you did everything you could in order to grow. Because depending on the day, you can undershoot your perceived RPE and maybe you could have had 2-3 more. Cuz one thing people don't talk about is the focus. On better days we have higher concentration per set and you can squeeze 1-2 more than you did the week before, even if you are not stronger or bigger per say. And that's why personally I don't enjoy high frequency, because I have to autoregulate and really stay far from failure in order to train again. Otherwise when I go all out, I just can't go back into it until 72-96 hours have passed. I've tried all approaches and to me low volume, high intensity is the way to go when you are past the beginner stage. Especially late intermediate to advanced and elite obviously you don't have a choice there.

@Kboges 10 ай бұрын

Yeah all great points! I think a lot of this comes down to psychology, and training in a way as to keep the habit going. And 100% agreed, if you go all out, you are going to need some time off to recover, and high frequency training is out the window. I don't know if you have looked into it, but lot's of high level athlete train with a higher frequency, but like you said, it's not all out. The Norwegian Frequency Project is a pretty solid example of this with drug free powerlifters. It's pretty cool. But yeah, there is definitely not 1 way to do this stuff. And when you have what works, stick with it!

@wilarz89 10 ай бұрын

This a very broad strokes summary but HIT has lots of nuance and there is a reason to reach failure. Training time is way more productive and efficient. While other approaches ask you to be in the gym for hours, you can get great results at less than 2 hours a week with HIT. it is just more optimal with less chance of injury.

@Kboges 10 ай бұрын

Absolutely right on the nuance. I touch on this a bit in the description. This was just a short video looking at the “failure” aspect of HIT, which also is a quite nuanced topic. My main point here is that we do not failure to make gains, and it does come with an additional cost in terms of fatigue an effort. Whether or not it’s a good tradeoff depends on the context.

@wilarz89 10 ай бұрын

@@Kboges but that tradeoff is a non-issue. I tried both approaches and even have done HIT with calisthenics. And the results are gamechanger.

@Kboges 10 ай бұрын

Yeah I'm definitely not comfortable saying that the trade off is a non issue in every context. That is almost self evidently not true. I've trained well over a thousand people in the last decade, and I've seen failure absolutely crush some people, and I've seen others handle multiple sets of failure on a high frequency basis. The trade off for me is definitely an issue. Personally, I tried a HIT approach with my deadlift. It worked for a while, and I watched other guys I trained with continue making progress while I stalled and got injured. The fatigue generation from hitting failure was exponential for me, and would extend my recovery time out to 10+ days. When I stayed a few reps off failure, accumulated more sets, I recovered better, could accumulate more volume, and as a result I felt better (despite doing more work), grew more, and hit a 40lb PR in 3 months that had eluded me for well over a year. The same lesson applied to calisthenics for me. Failure training limited my weekly volume, extended my recovery time, gave me more orthopedic issues. When I stopped doing it, started training a little further from failure, adding more volume, I was able to hit a 1 arm chin at a BW of 175. I got it for free, with 0 specific training and even minimal weighted chins. My point is that the way people respond to different training variables likely looks like a bell curve; some people respond significantly better to volume, while others respond better to intensity. Others struggle with recovery from volume, others from intensity. People vary a lot, which why I always try to push back on the dogma that says there is one best way. @@wilarz89

@wilarz89 10 ай бұрын

@@Kboges good to know, not saying there is a best way, just better ways for some goals than others. It's different to train for a muscle up than it is to train for one arm pull up etc. But principles don't change much.

@Kboges 10 ай бұрын

Oh for sure! Yeah the variation across individuals can be pretty wild. This is why it's so good to experiment; you gotta find that approach and that combination of variables that works for you! Yeah a muscle up is one of those things I never even really considered as "training". I always saw it as just a technical movement; the level of strength for it is not extraordinary by any means; it can be developed just through pull ups. But yeah same principles @@wilarz89

@pje6882 10 ай бұрын

What are your thoughts on this style of training. I am 58 yrs old and have primarily been doing calisthenics Pushups/pullups/squats for the last 5 years or so. I've tried different approaches --> high reps, GTG, full body, daily workouts 3X a week workouts etc.....I 've always managed to get injured over the years, most of the injuries being some kind of muscle strain or sprain to a ligament. Recently I decided to totally dial everything back and try a new approach in order to stay healthy but maintain strength. What I have been doing is 1 rep at a time for instance from standing I will do a walkout to pushup position lower slowly hold 5 sec and then push up., walk back up to standing and repeat I will do this 25-30 times each rep is perfect their is no strain to the shoulder joint because the repetitive motion you would get with a "set" is interrupted for a brief moment. Same approach to pullups I will do 1 rep from a dead hang and then perform a very slow eccentric move back to dead hang drop down from the bar do a few shoulder roles and then repeat I will do 15-20 of these. Squats are a different approach I use different stances but essentially ~ 50 reps a set of slow lowering hold for 3-5 sec and the slower rise without any kind of lockout at the top so constant tension. I've been doing this daily along with some ab work and I have to say I look and feel extremely strong, fit , and stable BUT the ego is always telling you to do more because more is always better right?> I'd love for you to do a vid discussing the culture in fitness of never having done enough, meaning chasing your own tail , even in the wake of injuries

@Vk-du3ci 3 ай бұрын

Sounds like a good approach. How is it going? Do you come close to failure, or what makes you decide to end the set? I think with a more advanced age, it's always a good idea to give yourself some more rest days

@RobertMayfair 10 ай бұрын

Mike Mentzer and HIT are really having a moment right now. It never really worked for me because I need a spotter to help push me over the edge

@Kboges 10 ай бұрын

Yeah that’s definitely a consideration! Plus it’s not always the best tradeoff in terms of safety depending on the lift.

@lislearnitalianwithsongs 10 ай бұрын

Ah, good ol’ captain mentzer. Listening to him (and Arthur jones) really makes you think that high intensity is the only way to go for muscular growth. It looks like such a logical argument, with little room for debate. However, based on my very limited experience, it just doesn’t work, for me at least. And thanks for this video, which corroborates other views that I have encountered online. One for example being that of natural Gallant bodybuilding, a fun natural-bodybuilder from Canada whom I think deserves more attention. Still, your channel is pure gold! Grazie!

@Kboges 10 ай бұрын

Haha yup! I think that’s the issue; presenting an approach as if it is the only way, whether intentional or not. Failure training was never a reliable method for me either.

@spencerhayden 10 ай бұрын

I think High Intensity BW training is good for traveling/vacation days- namely when I don’t have optimal exercise gear (weights, vests)

@Kboges 10 ай бұрын

Solid point. Hit a single set and your are good.

@davidhaylett1810 Ай бұрын

I have a question. Taking the example of one exercise, standard push ups. How many reps per week should I do for muscle growth ? I assume there is a maximum number of reps per week beyond which the gains are minimal. Then once we know the max reps, we can divide that into the number of sets (based on 8-12 per set which seems to be a good range) and then allocate the sets in some way across the week. Also in terms of reps per set, isn’t there a point when we should add weight to make them harder ? For example isn’t doing sets of 50 push ups sub optimal ?

@michaellawinsky5072 10 ай бұрын

Super-mega excellent video thank you so much my friend...🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️🔥🔥🔥🔥🏋️‍♂️🏋️‍♂️🏋️‍♂️🥤🤜🤛

@Kboges 10 ай бұрын

Thank you, Michael 🙏

@bonquva 10 ай бұрын

Can you make a video about sickness/injury? I feel like since i started working out ive gotten sick wayy more than i used to? Is it because of the intensity? I went from not having worked out almost all my life to working out 5-6 times a week. My whole life ive basically just played video games and my only sport activity was like fotball on sundays or badminton. Its super annoying, because i get this amazing routine i feel stronger and all. and then boom i get sick for 3 weeks and i gotta lower weights. and this happens like every 3-4 months

@2jmajjic 10 ай бұрын

I do full body 3 times a week with plenty of sets to failure with some past failure…the body is very adaptable

@Kboges 10 ай бұрын

Awesome! Yeah certainly it is for some, but not everyone has the same capacity to recover from the same workload. People vary dramatically in this regard. I trained to failure with a group of guys in the past. We all followed the same routine. Some made weekly very reliably, others stalled and regressed. Others got injured. I stalled as I watched other guys of similar height, weight, and strength, make linear progress with failure training. I spun my wheels for well over a year with my deadlift stuck at around 460lbs. 3 months of more volume further from failure added a 40lb PR. For me, I recover MUCH better to volume and I respond better to it. Failure works great for me for peaking, but I can't sustain it.

@teebull9552 10 ай бұрын

Great explanation Brother. How would you schedule this type of training weekly, in the PPL perspective? 🙏❤

@Kboges 10 ай бұрын

It really varies on the individual. A 60 year old guy who is a first time exerciser is going to have a very different program from a 18 year old kid who has been playing sports his whole life and is a genetic beast. It's hard to make recommendations without understanding the whole context. But, check out the community if you want to see how other people are structuring their training. A lot of different people in there so you can get a better idea of what might be applicable for you.

@teebull9552 10 ай бұрын

Thanks Kyle, the community is a great place. I will check there.