The Best Workout You're NOT Doing

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Жыл бұрын

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21's are a popular bodybuilding workout method. Training the full range combined with partials at the top and bottom works wonders. This is conventionally used for bicep curls in the gym. However, this video shows how to apply a calisthenics twist to this classic move with chin-ups. The science explains why this method is most effective for muscle growth. Hypertrophy training is about keeping things fun so we can get bigger long term.

Пікірлер: 350

@FitnessFAQs Жыл бұрын

Full video on 21's for calisthenics: ✅ kzfaq.info/get/bejne/odWhmth6ruDcfoU.html

@Moko.filmagens 5 ай бұрын

I'm using Google Translate because my English is bad, but can I do these exercises every day? and how long is the rest period......I've always had this doubt.

@Hadrada. 3 ай бұрын

Ha ha i did not realise your little face was in the circle to begin with made me laugh reminded me of uncle bens

@Athletic-and-Minimalist Жыл бұрын

21s on chin ups is a bicep destroyer (in a good way 😂)

@FitnessFAQs Жыл бұрын

Brutal biceps blaster

@volt5167 Жыл бұрын

@@FitnessFAQs bro’s on that alliteration game

@10messi9brahimovic Жыл бұрын

Getting peeled to the socks doing these (thanks FAQ

@turboking95 Жыл бұрын

@@volt5167 Bears. Beets. . . .

@zainulabidinkhan1793 Жыл бұрын

@@turboking95 battlestar Galactica

@AO-sb3yf Жыл бұрын

Something about the way bro talks to us. Really has me feeling ready to conquer any movement. Appreciate you Daniel

@tu_nonna_emiliana Жыл бұрын

21, can you do something for me

@jahmalbaptiste9915 Жыл бұрын

Can you hit a lil' rich flex for me

@servantofthetruth8203 Жыл бұрын

And 21, can you do somethin' for me? Drop some bars to my - ex for me And 21, can you do somethin" for me? Can you talk to the opps necks for me? 21, do your thing, 21, do your thing Do your thing, 21, do your thing 😎💪🏽💯

@Iamafuckingmadlad 11 ай бұрын

@@servantofthetruth8203😅😂

@2deep2hard 2 ай бұрын

Savage😤💪🏾

@Linkous12 Жыл бұрын

Gonna have to try this. Close-grip chins are one of my favorite exercises anyway.

@Vejitasei Жыл бұрын

Thanks, just did 15's (5x) 21's (7x) was a touch to much but will work towards it going forward.

@avogadro4928 Жыл бұрын

I’m starting with 15s as well. Tried 21s but gassed out when I got to the partials

@ralph9923 Жыл бұрын

Do we rest before doing the shorties? Or is it all in one go

@riseagainst561 Жыл бұрын

@@ralph9923 all in one go, time under tension is a big factor here

@yuvrajsingh8960 5 ай бұрын

what are 15s

@hamidmahmood5061 5 ай бұрын

@@yuvrajsingh89605 chin ups full range. 5 top range. 5 bottom range. What he did but easier He did 7,7,7

@prince027 Жыл бұрын

I'll start with 3 sets of 1s and work my way to 3 sets of 7s 😁

@VoiceOfSigma Жыл бұрын

Any progress yet? :)

@DANtheMANofSIPA Жыл бұрын

progressive overload!!! you should never be ashamed of having to go lighter because that just means youre starting to make progress

@bharath2410 Жыл бұрын

Y stop at 7's... Just keep progressive overload as long as it is reasonably long. I would say around 10's... Then add weight

@liviuandrei6758 Жыл бұрын

You got this bros, don’t give up! 💪🏽

@DSPNWtoCali Жыл бұрын

On my birthday, wow how did I missed this one. Not only that, the best gift ever, will definitely add the 21.

@Chreative427 Жыл бұрын

Do them all the time for curling and push-ups, but I’ve always done the full range of motion last. Gonna try it the other way around tomorrow.

@lordkars3971 Жыл бұрын

Never even thought to try them with push-ups

@craerae Жыл бұрын

I literally go to the gym to do Weighted pull ups and dips.

@lilmanq7746 Жыл бұрын

Same, I hold a 16kg dumbell in between my feet the only way to do weighted chin ups here lol

@craerae Жыл бұрын

@@lilmanq7746 bro theres no belt in your gym? Belt that hold weights. Holding with legs is easier but its better with belt.

@lilmanq7746 Жыл бұрын

@@craerae no belts, but now I stopped doing weighted pull ups because I could only do 2-3 so instead I wanna focus on more reps with my bw before getting into weighted pull ups

@craerae Жыл бұрын

@@lilmanq7746 but if we do weighted pull ups.. then its be much easier to do normal pull ups bc it feels lighter.

@lilmanq7746 Жыл бұрын

@@craerae true, but I wouldn’t do them perfectly with form I would ruin my form doing weighted pull ups, I would like jump and bounce and go instead of going up with a slow/normal tempo my forearms would get worked most of the times

@blancadv Жыл бұрын

I don't know if I've ever learned more from a shorter video. Kudos and thank you.

@trappart9209 11 ай бұрын

I started doing it with push ups recently and it helped me to better feel my muscles and better control them throughout the motion

@vicaya Жыл бұрын

Totally doing this since I learned the trick, which is a clever variation of drop sets without having to change weight. Optimal gain/time ratio!

@pinterestexpress8870 Жыл бұрын

You have loads of experience & quality info to share. These short vids without all the background detail are way better. 10 mins + is too ling for most..

@Project778 Жыл бұрын

Amazing never occurred to do this on a pull up bar

@aaronk3788 2 ай бұрын

Thank you sir!!

@johnnyzhao4985 Жыл бұрын

so helpful , thanks

@pardeepdhaliwal9744 Жыл бұрын

Future me is gonna be so grateful for your videos. I know what I'm doing for tomorrows workout.

@busyrand Жыл бұрын

Great video and suggestions... I'll add this to my pull workouts. I'll need to start with 9s and break the movement into 3s which will work for me. I've always hurt myself while training pull-ups, so I'm looking forward to this. I do lots of sets when I train.

@danielmatas5673 2 ай бұрын

Thanks bro i really needed this

@Firebeat. Жыл бұрын

that sound effect at the end is the best lol

@hastensavoir7782 2 ай бұрын

Will try this sequence tomorrow. It used to be Bottom half, top shelf then full range chin ups to me.

@mattsoffer4205 9 ай бұрын

Bro, got a crazy bicep pump from this

@Helene_experience Жыл бұрын

Excellent! I’ve been doing this without knowing it ! Thank you for the clear information!

@jakemccoy Жыл бұрын

How do you do this specific without knowing?

@adorkychristiandad 3 ай бұрын

I've got a long way to go before I can get to lifting my own natural body weight but I have been making progress. I've been doing machine assisted Pull-Ups lately, I am on 90 lb resistance for weight, but almost ready to do the next notch which is down to 70 lb resistance weight which is pretty decent considering I'm about 253 lb and I started at the worst resistance back in August of 2023, which I want to say was 150 pounds resistance

@johnwoyurka5373 3 ай бұрын

I've never thought about using 21s for chinups

@haukeachilles9030 Жыл бұрын

Always did this back in the days, works really well! Gain, controll, functionality and in a way isolation and compound at the same time even if this can't really be true but it is in a way which would need more explanation... Have fun ✌️

@danielmendez6312 4 ай бұрын

I don't get how this gets shown to me a year later... I'll be working on the 21's

@stezi_22 Жыл бұрын

Good job 👏 👍

@Magneticlaw Жыл бұрын

Arnold advocates 21's in his bb encyclopedia.

@headicuss Жыл бұрын

Definitely going to try this out

@acheronking 3 ай бұрын

My arms are growing just by watching you doing those pull-ups!

@oldnatty61 Жыл бұрын

Good shit!

@guitargeeknwa Жыл бұрын

good advice sir, thanks!

@marcthebarber239 Жыл бұрын

I do 21s with curls for 6 years now aswell the pump is absolutely insane

@christophertalon2081 Жыл бұрын

Doing this at this end of my pull training, this is really a hardcore one.

@Russet_Mantle 2 ай бұрын

very interesting, definitely gonna try this

@joeyoung8886 3 ай бұрын

Gold!

@Destinmorrison_ Жыл бұрын

Solid gems 💪🏾

@AraziEdwards Жыл бұрын

The best workout is the one your consistent with.

@pappaspideraxd7335 9 ай бұрын

Damn that's a good idea I never thought of a routine like that

@anridvalishvili5908 2 ай бұрын

You turn dull and boring workouts into fun and exciting 🙌🏻 and what is the most important is that it works

@IamRaffinaD 2 ай бұрын

Love 21’ in biceps curls

@BTScriviner Жыл бұрын

I thought 21s were the two partial rep movements first, and then the full range movement to finish off. I'll have to try this variation.

@aarni8360 Жыл бұрын

Where in my workout should i add this? First bicep excercise or after its all destroyed to get that final pump?

@Wilk-Wilk Жыл бұрын

Awesome!

@PhysiqueForLifeLLC 3 ай бұрын

One of the best fitness pros out there ✅

@elijahdeluna9187 Жыл бұрын

This is cool. Gonna try it.

@producao719 Жыл бұрын

Much thanksss

@d_no_allyn_86 Жыл бұрын

Time under tension is important here. Till failure is what really provides the stimulus for the body to go into adaptation.

@joshuakelly997 Жыл бұрын

Thx man

@stephen5831 3 ай бұрын

Looks great! but how can you do that with dips exercices?

@powerandpresence5290 2 ай бұрын

For a hell on wheels triset, try Ron Laura’s matrix system, developed 40 years ago. Choose 3 different exercises for one body part. e.g. for chest. incline bench 5 full reps, 5 half up, five half down, 5 full reps. Rest 15-20 secs. Dumbbell flies 10-15 full reps. Rest 15-20 secs, then do flat dumbbell bench press 5-5-5-5 again, same as for first exercise. You can rest two mins then repeat the entire triset, just changing the order of the exercises. And you can go for a third round after two more mins rest: This is inhumanly painful at first, but you will adapt after a few weeks. And yes, you have to use embarrassingly light weights, often 30-50% what you’d use for a normal set. But if you can get over the ego fall, and all your bros sayin’ “you train like a girl,” you can get tremendous benefits from this workout. BTW, this is entry level matrix. There are about six levels, each progressively more difficult. Naturally, you can’t do it too often, as you will burn out. I often alternate matrix with conventional weight training, one matrix session for that body part, then about 4 days later do a normal routine for that body part- which seems incredibly easy after doing the matrix system.

@sencrew5293 2 ай бұрын

Not sure if strong enough to do 7, but i sure will try

@joebinx3838 Жыл бұрын

Rest time in between sets?

@mikael1997 Жыл бұрын

How can I decrease the difficulty? I tried doing 21s on chinups in the end of my workouts but 21 is impossible right now. Can I also get some benefits from a lower number like 12 or 15?

@retardhorse6757 Жыл бұрын

Ofc

@ddpwe5269 Жыл бұрын

Aye, this exercise falls under another that has an umbrella term that I can't remember off the top of my head. You can use any number, 7x3 was just made super popular from the bodybuilder world.

@andrewdalton6973 Жыл бұрын

Keep doing chinups until you get good at them first.

@FitnessFAQs Жыл бұрын

Bands

@tiesvanlieshout2856 Жыл бұрын

bands or your you can 18s where instead of 7 you do 6 reps on each or even just 5

@Iheartlifting Жыл бұрын

Interesting. I always hated 21s because it seemed to be only for pump and saw no point in ever doing partial reps. But I have to try this now.

@sirajahmad1093 Жыл бұрын

Love you

@IntoTheOutside000 Жыл бұрын

Just like pressing locking out is full extension of the elbow. Locking out is the dead hang not the top

@raymondmalcolm1467 Жыл бұрын

Love it ❤️ 👏🏿 🙏🏿

@MsSuperww Жыл бұрын

I used to do this, just not under this number! Nice vid!

@Sueghandis Жыл бұрын

One set? Or 3x7

@saudude2174 Жыл бұрын

i used to do 2 sets of twelves, starting with 4 wide grip, changing (while still hanging) to 4 standard grip and finishing with 4 hand-to-hand like you do in the video. I got some good results as well. I'll try your advice.

@jasonashley4579 Жыл бұрын

Did this in the slammer all the time along with 50 downs and 30 downs, pillow cases full of magazines trash bags full of water.

@SwankySwankerson 2 ай бұрын

The word salad at the end for good measure

@BlueTiberium5198 Жыл бұрын

I started these about 5 weeks ago, and my arms Exploded in size! Love it's challenge

@hemanthnath3258 Жыл бұрын

So how many sets u did? One set of 21 or 3 sets of 21?

@BlueTiberium5198 Жыл бұрын

@@hemanthnath3258 3 sets, to failure and best form I could hold to start

@samuraiso3976 3 ай бұрын

@@BlueTiberium5198how much rest do u have between sets ?

@BlueTiberium5198 3 ай бұрын

@@samuraiso39762-3min max

@HavanaBobChannel 2 ай бұрын

@@samuraiso3976rest between doesn't matter

@joseleiva6184 Жыл бұрын

I tried 5 with each variation and already feel the pump, gotta work to the 7's

@CrayonMan731 3 ай бұрын

I can hardly do 5 regular chin ups, I think I’ll stick to the lateral pull downs until I build up enough strength to consistently do more

@aridoesthings 8 ай бұрын

Just watched this at 3am and had to give it a shot, crazy pump, 10/10

@AJ-on-youtube 5 ай бұрын

I used to do mostly top range chinups and felt like they were particularly effective, but then I heard you're supposed to go all the way down, so I started doing them that way, but that doesn't feel like it hits the biceps as hard.

@5iv3head Жыл бұрын

Straight facts can't lie 🔥🔥🔥

@melanicsolah8553 7 ай бұрын

I’m on this tomorrow just to see how it makes me feel 😎🎱💪🏿💯

@pedroportale4739 Жыл бұрын

Amazing! I did that set and my arms wow blown up😂 Additionally I tried wide/ Close/ chin-/ pull-ups slower in the eccentric part… my forearms got such a pump…. Of course I could not to the same rep range, but the pull-up or chin-up with the combination of an negative was totally insane 😂🫡 gains incoming I guess

@blueeyeddevil1 5 ай бұрын

21s are pretty awesome for bar curls, as well.

@user-vv7mz6ps4k Жыл бұрын

I'm gonna try this at home.

@bramlilipory4116 3 ай бұрын

Thank you, sir. But, how about the legs? I use these "wheels" almost all day long.

@solarpunk_hive1306 Жыл бұрын

Davvero un'esercizio potente!

@jamrhein2 Жыл бұрын

I've always done my 21s with ezbar curls but maybe I'll try with pull-ups next time and see how it feels.

@thesilversurfer1071 5 ай бұрын

“Do your thing 21, do your thing”

@daveyboy4715 Жыл бұрын

How’s 21s close to failure any different to taking the muscle close to failure through a full ROM?

@chosensmoker Жыл бұрын

To finish pull ups workout with this set ?

@landonfarlow7408 5 ай бұрын

What do you recommend for hand placement. I usually do about a foot apart, but I see you do hands touching

@kevinjackson1338 Жыл бұрын

always on point 👉

@Chris-y2q Жыл бұрын

Good to put some 2 sec pauses in all exercises halfway in all movements time under tension

@seewhyaneyesee Жыл бұрын

My right hand elbow movement does not feel normal & hurts when I do these full range chin ups 🥲 what should i do? I can do pull ups no problem though with my wrists the other way around.