MUSCLE BUILDING With Bodyweight Circuits

In this video, I discuss some of the shortcomings regarding hypertrophy with using bodyweight circuits. While this is an extremely common approach to training, and it can definitely yield results, it is not the most efficient use of your time of recovery resources. When programmed with a high volume of sub maximal sets, you are going to have to perform many rounds of the circuit to get enough fatigue on the local musculature to require full motor unit recruitment and slow contraction speeds, necessary for optimal hypertrophy. However, the circuit structure has benefits, and when performed with high effort sets (close to failure) and with long rest intervals (to allow for full or near full recovery), they become a great option. And instead of having to perform TONS of rounds to get a good muscle building stimulus, you just need to perform as many rounds as necessary to reach your daily volume targets that allow you to meet your weekly hypertrophy volume targets.

[n_zooo]

Pushups/pullups/squats, 5min rest and then dips/rows/lunges.
Every exercise pushed to or near failure, one set of each exercises only, takes me 10-15min in total.
Been doing this every morning with an hour long walk after work in the evening.
This might not seem very much but doing this routine (almost) everyday allowed me to have the physique and vitality I've always wanted, it's all thanks to YOU Kyle!

Keep making awesome videos!

[sonzai]

Supersets are king. You get both hypertrophy and conditioning at the same time. You can't go wrong with push pull combo. I keep the reps to 10-20 range so it doesn't get tedious and time consuming.

[pulqueeve]

The combination of simple, effective and practical on this channel is unique!

[EGD]

Been using this approach for about six months and am very happy with it. Each day I do 3-4 rounds of push/legs/pull/abs close to failure, also rotating the angles of each exercise group (e, g., push-outside, push-down, push-inside, push-up, then back to push-outside…). Before this routine I could really only handle pull-ups about once every 4-5 days. Now I can do some pull-up variation three or even four times in a week, alternated with rows and lat pull-downs.

[_Aurelian_]

Totally agree! The idea of form-focused, high quality sets is echoed throughout the fitness community for a reason. I also feel as if my breathing during my reps benefits from this method of training imo. Straight to the point! Be well brother.

[lucasvarley]

This is really informative and interesting! One of the biggest things that have helped me build muscle aside from spending time in the gym has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[djj]

Excellent foundational advice K Boges! This is the basic approach that I have repeatedly returned to. Keeping a training log as you've suggested, really magnifies the rewards with this simplified "basic" style! Gains are waiting on your consistency!! 💪🏾💪🏾

[donleonhart]

All I can say is this---- perfect information!! and if you commit for just 45- 60 days, the results will speak for themselves!!! Nice side benefit-- saving $$$ on not having a gym membership....

[erik]

Man, I love this channel so much, I always recommend it to anyone when the conversation is about fitness. No bs, and consistently high quality.

[osiriswills]

Not sure how I ran across your channel but glad I did. I love doing calisthenics and always looking for new methods to grow and evolve. Your videos are a gold 🪙 mine!

[RitterTree]

You caught me red handed! I've been training low reps and high volume because I felt like it was the most time-efficient way. I will start switching things up. Thanks!

[oaknash]

6-10 sets of close to failure push/pull/leg circuits with 500 steps between each, for some reason, has always been my default type of workout. Thanks for all your advice, Short and too the point. Fantastic!

[geoffreyrhue]

Again awesome content brother! Working this way on a daily basis has not resulted in size gains but rather increased strength, endurance and muscle density. I’m not big, but damn I look good in my tailored suits😎

[georgepop]

Hey Boges, I've been watching your videos for years and I want to let you know they've been of tremendous help since I always thought calisthetics don't build muscle that well, but now that I've seen the results, I trust you. Thanks!

P.s: I have no idea how but I am the first comment (third apparently)

[Buttocks]

I have two completely separate/independent questions...

1. How do you determine what your 'daily volume target' should be?

2. In the video I noticed your squats involve the heels coming up from the ground at the very bottom of each rep. In your opinion is that just as good as heels down/knees over toes squats?

Many thanks for all the super informative videos!

[antonivanov]

Its crazy, I remember you saying to master your push up, and at the moment I didn't actually understand what you mean, because I was doing push-ups all my life, but I didn't it consistently. And right now, after doing it for almost every day, through 3-5 months, I felt that I am doing it in different way now, that feels way more efficient.

[geoffball]

Excellent video. You have opened my eyes to rest between hard sets. What a revelation for me coming off 45 seconds of rest. Broken thru many levels not with more effort but rest. Thanks again.

[cyrilleoural]

Hello i am coming back to this video because after doing a lot of rep and set x3 and circuit x3 in my personal experience i enjoyed circuit a lot. Its way quicker and give you more conditioning, wich is perfect for bjj for exemple.
I also added the kb swing and the situp to develop a stronger core, and use the weight vest frequently, i think everyone need to add or remove stuff based on what work for them and their goals.
Thank you so much K Boges !!

[Cancer]

Very interesting! I'll definitely give this a shot. I'll circuit the upper body sets for longer rest periods, and do legs last. Great and informative content as always Kyle. I look forward to these every week or so.

[Twitching]

This channel is being noticed slowly but surely because like I said. No BS info.