The Best Workout You're NOT Doing
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- Опубліковано 24 сер 2024
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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.
Full video on 21's for calisthenics:
✅ ua-cam.com/video/koqguIIzxNQ/v-deo.html
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.
Ha ha i did not realise your little face was in the circle to begin with made me laugh reminded me of uncle bens
21s on chin ups is a bicep destroyer (in a good way 😂)
Brutal biceps blaster
@@FitnessFAQs bro’s on that alliteration game
Getting peeled to the socks doing these (thanks FAQ
@@volt5167 Bears. Beets. . . .
@@turboking95 battlestar Galactica
Something about the way bro talks to us. Really has me feeling ready to conquer any movement. Appreciate you Daniel
21, can you do something for me
Can you hit a lil' rich flex for me
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
😎💪🏽💯
@@servantofthetruth8203😅😂
Savage😤💪🏾
Thanks, just did 15's (5x) 21's (7x) was a touch to much but will work towards it going forward.
I’m starting with 15s as well. Tried 21s but gassed out when I got to the partials
Do we rest before doing the shorties? Or is it all in one go
@@ralph9923 all in one go, time under tension is a big factor here
what are 15s
@@yuvrajsingh89605 chin ups full range. 5 top range. 5 bottom range.
What he did but easier
He did 7,7,7
Gonna have to try this. Close-grip chins are one of my favorite exercises anyway.
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.
Never even thought to try them with push-ups
On my birthday, wow how did I missed this one.
Not only that, the best gift ever, will definitely add the 21.
You got this bros, don’t give up! 💪🏽
I'll start with 3 sets of 1s and work my way to 3 sets of 7s 😁
Any progress yet? :)
progressive overload!!! you should never be ashamed of having to go lighter because that just means youre starting to make progress
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
I literally go to the gym to do Weighted pull ups and dips.
Same, I hold a 16kg dumbell in between my feet the only way to do weighted chin ups here lol
@@lilmanq7746 bro theres no belt in your gym? Belt that hold weights. Holding with legs is easier but its better with belt.
@@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
@@lilmanq7746 but if we do weighted pull ups.. then its be much easier to do normal pull ups bc it feels lighter.
@@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
I don't know if I've ever learned more from a shorter video. Kudos and thank you.
I started doing it with push ups recently and it helped me to better feel my muscles and better control them throughout the motion
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!
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..
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
Future me is gonna be so grateful for your videos. I know what I'm doing for tomorrows workout.
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.
The best workout is the one your consistent with.
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 ✌️
Amazing never occurred to do this on a pull up bar
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.
Excellent! I’ve been doing this without knowing it ! Thank you for the clear information!
How do you do this specific without knowing?
Will try this sequence tomorrow. It used to be Bottom half, top shelf then full range chin ups to me.
Thank you sir!!
Bro, got a crazy bicep pump from this
so helpful , thanks
that sound effect at the end is the best lol
I do 21s with curls for 6 years now aswell the pump is absolutely insane
I've never thought about using 21s for chinups
One of the best fitness pros out there ✅
Doing this at this end of my pull training, this is really a hardcore one.
Thanks bro i really needed this
You turn dull and boring workouts into fun and exciting 🙌🏻 and what is the most important is that it works
Love 21’ in biceps curls
My arms are growing just by watching you doing those pull-ups!
Good job 👏 👍
Love you
Arnold advocates 21's in his bb encyclopedia.
Time under tension is important here. Till failure is what really provides the stimulus for the body to go into adaptation.
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?
Ofc
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.
Keep doing chinups until you get good at them first.
Bands
bands or your you can 18s where instead of 7 you do 6 reps on each or even just 5
I started these about 5 weeks ago, and my arms Exploded in size! Love it's challenge
So how many sets u did?
One set of 21 or 3 sets of 21?
@@hemanthnath3258 3 sets, to failure and best form I could hold to start
@@BlueTiberium5198how much rest do u have between sets ?
@@samuraiso39762-3min max
@@samuraiso3976rest between doesn't matter
Gold!
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.
very interesting, definitely gonna try this
Where in my workout should i add this? First bicep excercise or after its all destroyed to get that final pump?
good advice sir, thanks!
Looks great! but how can you do that with dips exercices?
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.
Good shit!
Definitely going to try this out
Damn that's a good idea I never thought of a routine like that
Not sure if strong enough to do 7, but i sure will try
Solid gems 💪🏾
Just like pressing locking out is full extension of the elbow. Locking out is the dead hang not the top
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
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.
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
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.
Thank you, sir. But, how about the legs? I use these "wheels" almost all day long.
This is cool. Gonna try it.
Much thanksss
21s are pretty awesome for bar curls, as well.
Thx man
Can this protocol be done with all exercises?
Yeahh
I used to do this, just not under this number! Nice vid!
I’m on this tomorrow just to see how it makes me feel 😎🎱💪🏿💯
Awesome!
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.
Straight facts can't lie 🔥🔥🔥
Davvero un'esercizio potente!
I don't get how this gets shown to me a year later... I'll be working on the 21's
Just watched this at 3am and had to give it a shot, crazy pump, 10/10
What do you recommend for hand placement. I usually do about a foot apart, but I see you do hands touching
Love it ❤️ 👏🏿 🙏🏿
The word salad at the end for good measure
One set? Or 3x7
Good to put some 2 sec pauses in all exercises halfway in all movements time under tension
How’s 21s close to failure any different to taking the muscle close to failure through a full ROM?
I've always done my 21s with ezbar curls but maybe I'll try with pull-ups next time and see how it feels.
if I could do 7 chin ups, I would do this for sure
Rest time in between sets?
ah dude can’t wait to do this. dormant muscles 🤤
@FitnessFAQs 𝟙𝟛𝟜𝟟𝟠𝟟𝟙𝟝𝟙𝟟𝟘 a new fake account with 0 content? super.
Is a close grip better for chin ups? I’ve never tried having my hands stuck together like that. Used to shoulder width gripping
Same question. I have seen another Calisthenics UA-cam who did it with shoulder width grip
“Do your thing 21, do your thing”
Just want to clarify- this ‘21’ is continuous meaning you don’t rest of get off the bar in between each phase, you go straight for full reps to top partials, bottom partials?
Would you suggest small breaks in between each variant, or would you pull through?
does it make sense to do “9s” or 12s” with this rep scheme if we can’t do 21?
If your max repetition count is 3, 4, or 5 reps then you can instead do 9's, 12's, or 15's....and as you get stronger then you will eventually be able to do 18's and 21's.
I'm gonna try this at home.
I tried 5 with each variation and already feel the pump, gotta work to the 7's
Do you rest at all between the 7s?
I don't believe you do
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.
Nice👌🏼What's your cage called?
Dope
спасибо за видео
This is a good concept, you can play with it, it don have to be 21?? It could be 15!! 15 slow reps, change it up a bit. I'm gonna try it, but 15 to start
This video is the embodiment of the phrase, “what he said.”
Yeah what he said
always on point 👉
Adding in partial??? Great idea!
ive had to cut out chin-ups due to pain & discomfort in my shoulder blades. havent tried in over a month.
Anyone got an explanation or tips? ive done them slow and controlled and im not overweight.
Try keeping elbows in, like imagine squeezing your elbows through the rep. Also check if you are shrugging at the top. Hopefully that helps
Don't fully lock out at the bottom
You don't warm up properly and you MUST always do mobility exercises that are for your arms and shoulders