Thank you, JSF!

For real....gg

Yep, lesson learned if You ever make a YT channel for whatever reason

That's what's got me hooked, no b/s

Wow thank you Ryan. I appreciate the great feedback and the kind words!

I feel like i should be paying this man for all this information

Thank you! That means a lot. Thats exactly my goal with the channel; cut through the nonsense that exists in fitness, and give people practical and scientifically based advice that they can use to take their health and fitness into their own hands! Thanks for the support! Much appreciated.

@@Kboges anytime Boss, please don’t ever stop making great content.

@@shabaddeepsingh6577 Wont't ever stop, brother. It's my mission!

That is a huge compliment! I really appreciate it. Don't hesitate to reach out if you have questions.

Hey Marcus! Thanks for the positive feedback. I hope the channel grows to. It has been fun helping so many people out. If you ever have any questions, feel free to reach out!

@@Kboges thanks a lot. I've been thinking more and more about this style of training. I'm having a baby in two weeks and I'm going to need to adapt to the lack of sleep and less time. I'm currently on an traditional upper lower split. But I've been been thinking with the baby if I'm not sleeping then instead of training 4 times a week for an hour, why not do 5 or 6 times for 30mins or so. That way I can take a more regulated approach and if I'm feeling good then push harder, if not then I can back off. This way of doing things seems like a good option, do you have experience with training through having kids?

@@marcusuni1969 Hey Marcus, Congratulations! Yeah I have a 7 month old, and the lack of sleep is REAL. Really, it comes down to exactly what you said... for me, keeping my workouts a bit shorter, a bit easier, and then pushing it hard when I get some sleep has been key to keeping it together (as best I can). Even a single set is appropriate during this time. Yesterday I was operating on very very little sleep, so it was some submaximal rows, pike push ups, and lunges- took me 20 minutes but it was perfect for my level of fatigue. This morning, I am feeling pretty good so I might push it harder today, and this is a good representation of how things go day by day. That being said, PPL, and upper/lower, are both great splits and can fit into this period of your life quite easily. Just abbreviate the volume and number of exercises per session and you are good to go. Good luck and let me know when your child is born! It is truly an amazing process.

@@Kboges is it as bad as everyone says it is sleep wise haha? Yeh I think that's the way to go otherwise you only have two days respectively for each half of the body. And if you're tired it's just not going to happen. Really appreciate the reply and words of congratulations.

@@marcusuni1969 hahah dude it's bad! I'm up at 330-4 AM every morning with a few wake-ups in the night. It's challenging no doubt, but it's a challenge that you will be grateful to take. It's a really weird process- it's like some switches get flipped in your DNA and you rise to the occasion- we are way more resilient than we think, plus when you see that baby you won't worry about how exhausted you are hahaha! It's an adjustment for sure, but take it a day at a time and you will be totally good.

Jim, that is super kind, brother! Thank you!

Thank you, Steven! Much appreciated.

Thank you! I'm happy the content speaks to you. I really appreciate the feedback. If you ever have any questions, don't hesitate to reach out. Thank you for the support!

Thank you!

Thanks so much dude! I appreciate it!

As always, thanks for the support, BAR!

Good to hear, Andy! It's all about slow and steady progress. Build the foundation!

Thank you, Darren.

Hey Stanley, I actually recorded one on diet a week or so ago and backed out, lol. Nutrition is a can of worms... I tend to only talk about it with clients, and even then I try to be fairly general. Feel free to shoot me an email and I'm happy to discuss.

Thank you, Stephen. Much appreciated.

Dude that is a good idea. What is the best way to do that? If you have any tips, please email me. I would really appreciate that.

@@Kboges some people use a second unlisted KZfaq channel + patreon / discord for links to the unlisted videos. Patreon has its own video hosting service.

To be honest... I think doing a single hard set (like 1 rep shy of failure) per muscle group per day is sufficient. That would give you 7 hard sets per week, and plenty of people have made gains on 7 hard sets per week. 2 sets per muscle per day is also incredibly time efficient and I think plenty productive. You can split this up over the course of a day too, 1 hard set for each muscle group in the AM, and another in the PM. If you are doing a simple one movement per day routine, I would recommend 3-5 sets per movement since the frequency will be lower and you will need to make up the lower volume. If you are going with a low volume program, you want to make sure the effort is high and technique is perfect, and you will make gains. Progress will most likely be much slower, but you can definitely make progress doing this. I trained with 9 sets per muscle group per week for a long time, with essentially no variation in exercise selection, and ran that up to a set of 30 pull ups. It worked, and required a total weekly time investment of like 1 hour tops. Very efficient. This is a great topic and I think I am going to make a video on this. It can make a lot of sense to cycle periods of higher volume and lower volume too- this is something I frequently do for myself and with clients.

Awesome thanks for the insight!

@@jacobmoistner993 My Pleasure!

Thanks for the compliment!

My pleasure, Stanley!

I should probably do some more!

Interesting question if you earn same amount of progress... I think the more you destroy your muscles, the more you can profit from this afterwards, if you give your muscles like 6 hours rest until next set, maybe you don't push yourself far enough? But that's only my thoughts

So you mean 3 sets of push, 3 sets of pull, 3 sets of legs, 7x per week? If so yes that is a totally solid workout.

@@Kboges A little bit late with answer, revisiting the theory right now. Thanks for the answer above.

Both work very well. I would say if you are starting out, stick to a single variation. As you become a bit more advanced, have 2 (or even more) variations. You can cycle these too. So do 1 variation for 12 weeks and see how it goes, and if you sort of go stale, cycle in some more variety. This is a great way to train long term.

Only disadvantage is that it takes more time to complete the workout. Other than that it helps you add more quality reps in each set so its only positives

K m . M Mm K

Hey Jay! Thanks for the kind words! This is such a great question... I look at progressive overload as the byproduct of good training. I like to coach people to think of "doing more" or "getting stronger" not as something to be forced, but something that is facilitated by training hard and smart for a long time. I like this psychology especially with calisthenics because so many people are eager to get to the next level, and they often short-change the training process that is responsible for getting them there. I consult with a lot of people, and one of the most common issues I see is people working on things they are clearly not prepared for, and when I ask them it's always "progressive overload". I usually have to advise them to go back several steps, get their foundation right, and take the progress as it comes, and not force it. For clients, I will program progressions into their work at a rate that I know they can sustain. I like to be conservative with progression and treat training as a practice that is sustainable long term. Most people keep a rate of progression that is not sustainable past a few months. Think about this... if you are 25 years old and have a max weighted chin of 50lbs, adding just 1lb a month for the next 10 years would give you a 170lb chin at 35 years old. Most people will never even approach that level of strength. Instead, they will push too hard too early, make progress, plateau, fall off, get injured, recover, push hard, make progress, plateau etc. I did this pretty much all through my 20's, and I see it very very common today. So if you plan on training your whole life, take the progress when it comes. It's fast at first, then it slows down, but that's ok. If at a point in your training career you want to "put and edge on the sword" so to speak, and peak your strength for fun or for an event, you can run a training cycle to do that specifically. I'm just not convinced pushing for it all the time is a great idea. If it's your sport (like powerlifting, weightlifting, or gymnastics) then that is a different story, but you just need to be prepared for the injury risks that come with doing this.

I don't think they are necessary, but they are definitely a powerful exercise for building hamstring strength, and getting strong hamstrings is a good strategy for preventing non-contact knee injuries. Overall I think it is a really useful exercise. I don't practice it personally, but I think you can build some pretty good hamstring strength with bridge variations, especially when the feet are elevated. I also really like hanging leg curls to train the hamstrings in the knee flexion function. Deadlifts are good too.

@@Kboges ok thanks for the response. I don’t think I’ve heard of hanging leg curls. But until recently, I hadn’t heard of Nordic curls either.

It's called the "conjugate" method and if made famous by the powerlifters at Westside Barbell.

That can work for some people, but I think most people will have better results long terms from staying a few reps off failure and getting in some more practice if they can. I think, in many contexts, failure is needlessly fatiguing. It can serve as a good insurance policy, but it definitely isn’t necessary.

A few things... assuming a few reps shy of failure in each scenario, the reps become less for muscle building, assuming you can repeat the same performance set to set. I'm not sure that is is universally agreed upon that 10 sets is inferior to 4, but my position would be that 10 sets is likely at or past the point of a "saturation effect" for most people, meaning it's probably not noticeably more potent than something like 6 sets. The future accumulation would certainly be much higher, and depending on the program, that could carry over and negatively affect subsequent workouts. I don't recommend thinking in 10x10 vs 4x25 terms... there are too many moving parts here and a lack of context to give any definitive recommendation. Think in terms of "number of hard sets" you need to accumulate each week. Work with exercises and re ranges that you enjoy, tolerate well, and allow you to be consistent.

Thanks you! Yeah I might go into more detail on these in a future video. My weekly workout is simple. A push/pull/leg movement daily. Usually for 2-4 sets, and I take easy days when I need them. Diet is simple, too! Real food, sufficient protein, and intermittent fasting!

@@Kboges and you abs workout routine

I do. It is simple. I just write down my exercise and reps per set. I list my cardio time/modality as well as my bodyweight. It's nice to revisit years later. I definitely recommend doing this.

I also want to know. I hate lateral raises lol!

Lol. Quite a compliment!

Yeah, I would count that as 10 pulling sets. If these are hard sets, that's a dose that I think is well into the range of diminishing returns for a single session.

@@Kboges Thanks a lot, my elbow agrees a lot with you :D I'll cut it down to just 5 sets, 4 times a week.

Yes! Usually 2-3 miles a day in my morning zone 2.

Cheers ! Appreciate it ❤️

Thank you!

Hmm... for calluses, I don't really have any recommendations. Mine are pretty well developed, and I make sure that when I grip the bar, I don't have a lot of rotation in my hand. You can try gripping further up into your fingers so that the bar doesn't pinch the skin at the top part of your palm. For conditioning, I like a blend of study state and HIIT with more emphasis on steady state. I think the benefits of slow running (or whatever modality you choose), at roughly 60-70% of your max heart rate is pretty fantastic and it is very easy to recover from, allowing you to do low volume (20-30 min) daily, or near daily. This is slower than most people think and slow enough for most people to feel like it isn't a workout, but it's actually highly productive. I would generally recommend doing this for like 3-4 months, then add 1-2 low volume HIIT sessions per week on top of this, assuming your recovery is good. It twill boost your endurance dramatically.

@@Kboges thank you for the reply man. I will apply these to my training 🙏

@@bars1979 Awesome. Let me know how it goes!

Thanks Carissa. Feel free to reach out if you ever have any questions.