The BEST Chinups For Big Biceps | NO WEIGHTS!
Вставка
- Опубліковано 28 чер 2024
- Chin-ups CAN build bigger biceps when done right.
Barbell Apparel Clothes: www.barbellapparel.com/leonidas
----------------------------------------
US My Gym Equipment: www.bellsofsteel.us/influence...
CA www.bellsofsteel.com/influenc...
---------------------------------------
Barbell Apparel Clothes: www.barbellapparel.com/leonidas
----------------------------------------
MacroFactor App 14 Day Trial Code "Leonidas" macrofactor.page.link/leonidas
----------------------------------------
TikTok: / alexleonidasofficial
----------------------------------------
Instagram: / alexleonidasofficial
----------------------------------------
Neck Flex: tinyurl.com/yy22fk7a
----------------------------------------
Naturally Enhanced 5% Off "ADF"
alexleonidas.com/naturally-en...
----------------------------------------
My Free Novice Program! outalpha.com/the-out-alpha-nov...
----------------------------------------
Want to consult me for email exchanges, consultations, online coaching, or for custom programs? outalpha.com/contact/
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
All Dragon Ball Z Music By Saiyan Enigma
/ @saiyanenigma
0:00 Intro
0:07 Prisoner chin-up
2:16 The BEST Biceps chin-up
5:45 Strength concerns
7:38 Arm pulling
8:47 Preacher chin-up
10:57 Occlusion chin-up
12:13 Conclusion
#chinups #bicepsworkout #calisthenics - Навчання та стиль
That lighting is not natty.
GRAVITY CHAMBER INSPIRED, LET'S GOOOOOOOOOO
The natty limit enhancer
@@hayesdelezene4590natty limit?
@@H777EROnaturally enhanced
If you're sleeping on calisthenics, you're sleeping on some serious gains there's no other way around it. Great stuff man I got a weighted vest and pull up rack otw
Word!!!
What kind of vest and rack are you getting?
@@joseramos4537 A 20lb vest from a brand called cap that was on sale and a pull up rack that doubles as a dip station but idk the brand name, both on Amazon.
the preacher chin up is so smart
is that first close grip chin up u call preacher?
No@@vukradulovic7888
@@vukradulovic7888keep watching the video
@@vukradulovic7888no it's the second last variation that he shows, after the wide grip chin
Everyday after gym around nighttime, watching these videos is another mood.
You blew my mind with those preacher chinups, great stuff
Bro once you try them, your mind will explode again! It's like a stable headbanger chins, you can REALLY feel the biceps especially in the bottom.
Man, I just dropped the gym membership because I struggled with money and went all the way back to full calisthenics. This whole new series on prisoner style is really helping me right now.
Find stones and use them
@@szczypi0rek good idea, too
Doing Calisthenics for 5 years and didn't knew this... Thanks a lot!
Even seasoned calisthenics athletes can always learn something new, cheers bro!
I can't thank you en Alex, thanks to your vids I just hit a 3 plates chin-ups and couldn't be happier !
WELCOME TO THE 3 PLATES CLUB!!!! Back is entering a different territory of gains.
Could you let me know which videos/programming tips have you been following? I'm pretty jacked by pull ups are a bit lagging.
@@pawelp9219 which vidéos precisely I couldn't really say, but the advices come mainly from Alex, NH, GVS and BOM. My method is to have a relatively high frequency (pullups 3x a week) and a very high specificity (no lat pulldowns and very few lat oriented rows, only pull-ups for vertical pulling movements), while varying the rep ranges and variations, for exemple currently I'm doing pretty wide weighted pronation pull-ups for 8-12 reps on monday, very wide neutral grip or ring p-u for AMRAP (usually 16-20 with a form as clean as I can) on wednesday and a heavy day for chin-ups, 3-5 reps on saturdays. I change which variations I go heavy on and the exact days every few months when my disponibilities change (I'm in college), and that's about it!
Oh yeah everything for 3 sets usually
@@Soub_fitness appreciate you mate!
You are my favourite workout channel on UA-cam by far. Love your passion and your intellect/reasoning. Wish you all the best and keep making those gains!
Another benefit of that with the close grip chin up, you get some chest activation as well. Dope video bro
That's true with the dead hang!
I remember how hard you said it was to be so cut. Your discipline is off the charts! Plus, you’ve got the results to prove it!
Calisthenics is so under rated💪🏽Alex keeping it real!
You are the reason I started behind the neck presses again and I don’t regret it. I take care of my shoulder health very seriously now.
Cheers Alex
My man is secretly a Saiyan
Yo Alex i watched your L-Sit pullup video a few weeks ago... so i started adding them into my routine .... and after just a few weeks i went back to "normal" pullups and... man.... they are so much more explosive now! its insane!!!!! after only a few weeks of doing l-sits!!!!!!
love ya buddy! thank you for all the tips over the years! you da man!!!!
This is such a great video, keen to try out these variations. Thanks Alex
Just what I needed man, thank you for really helping me optimize my home upper workouts 🙏🏽
It would be awesome to see a remake of the "simply effective upper body calisthenics workout" vid
I can remake a lot of calisthenics workouts
The wide chinup is wild! Great message bro❤
Love the frequency and style of content lately (not that it's ever not been good). Keep it up Alex 👌
Insane physique man. Shootout to your discipline and consistency on your amazing journey till here!
Bro is abducting us to his basement again so we become super jacked
Once it's nice outside (curse Canada) I'm dragging y'all out to the Calisthenics park.
And bringing chains.
"YOURE NOT LEAVING UNTIL YOU HAVE 50 INCH BICEPS AND A 500 KG PREACHER CURL RHAAAAAAAA"
@@AlexLeonidas mmm i like where this is going
@@JasonAizatoZemeckis then I hope Alex start driving a van coz I sure as hell wanna get abducted
@@AlexLeonidasCHHHAAAAIIINNNNSSSS FOOORRRR GGGAAAAIIIINNNSSS
Hey Alex nice to see that you yet don't look exhausted from the cut. I was wondering, if at the end of these videos you could add an update on your overall mood, sleep and strengh. Love your journey man, you are really doing great job!
You’ve become a legend
Awesome Alex, will try these when I specialize in bicep soon 😎
Insane lighting 💥
Damn, this video some next level stuff 🔥🔥
dam that chin up with a pad on the bar is something I never heard b4, crazy idea, that's why we followed you for those knowledge!
Exactly what I needed ❤
This is great coaching
You crazy genius. Thanks very much.
Curls and chin-ups done the ways you shown would be an insane combo
I shall give it a shot thanks for the wisdom
Omg that thumbnail you look so amazing such an inspiration
Awesome content mate. Are you still working on weighted calisthenics ebook? Keep the gains coming
The GOAT!
Great quality content
Saw these on a hybrid calisthenics vid on progression for the one arm chin-up. Tried them and oh boy, my biceps definitely felt it!
Never thought of it for one arm chin carryover, makes perfect sense!
Stuff like ”preacher chin-ups” is the reason why natty lifting not only guarantees your physical health, but also the health of your creativity.
Great video Alex, as always !
Hey Alex whaddya think of this 4 day a week home and gym routine?
day 1:
deficit prisoner pushup
pistol squat
chinup
day 2:
deadlift
overhead press
landmine rotation
skullcrusher
day 3:
squat
dip
pendlay row
barbell curl
day 4:
decline close grip pushup
nordic curl
ab wheel
pullup
these seems the only excercises that have some serious explanations behind it, not some random fancy stuff. Even though I'm still trying to get better at standard weighted pull ups (176lbs+50lbsx5 reps) I'll keep' em in mind for the future, when I'll be stronger
Alex, i love your videos and they have inspired me to train harder. I wanted to tell you (unless you allready know) about a loading method for weighed push ups i got from bullseye strength, he uses a climbing chest harness that basicly makes an X on your upper back that is stabile and allows for great scapular movement and heavy loading.
Now that youve made this it would be cool to have a video on how to bias dips for tricep gains
Amazing bicep buffing!!!
That preacher curl looks fucking insane bro! How did you come up with that?! Genius for real.
That close chain preacher looks a lot like the shirokov preacher curl but his is more horizontal. Both actually genius.
Hoping for a second part about chins for lats!
You should do a video of supplements you take and why!
I just started doing chin-ups after curls on my arm specialization phase. I’m gonna try that wide grip chin next week!
Amazing content as always, Alex! Just wanted to ask about your current bodyfat percentage and how much you're eating to maintain that level?
The preacher chinup curl seems brutal gonna try it out!
wow. this changes many for me.
gonna try next 30mins
My boy got some good tips,no need to debunk him if it works for you then do it if not don't,plain n simple
Those V-cuts in the abs are looking good!
Alex you gotta get The Stone Circle interveiwed. His channel is really interesting and I think youd fw some of his training ideas
an interesting inverse to these wide supinated is the knuckle to knuckle pronated. i feel it a ton in my brachialis. kinda rough on the wrist with a straight bar, but so is the reverse curl for me.
I like to perform a pre exhaustion exercise cable curl for example so when I move on to the chin up I know for sure my bicep is failing first. Thanks for the great tips 💪🏻
Hey alex will you do a what i eat in a day video in the future
When I was training at home, I did rack chins with that grip and form. Great exercises❤
Another great video man! Love these calisthenics videos. Also sidenote, always love updating you on some of my progress. I know it’s not crazy strength like yours. But I’ve lost 20 pounds. I’m down to 235 and I’m doing weighted chins 60 lbs x 5. I feel so good being able to do calisthenics work!
Bro you've basically hit my chinup standard!!!! Total weight 295lbs for sets of 5 is absolutely fantastic. Grats on losing 20lbs, that v-taper is about to look unreal.
@@AlexLeonidas thank you man! It really means a lot coming from you! And yeah, my goal is to knock off another 20 or 30 and get down to around 200 pounds. I’m at 6’3 so I should be fairly lean around then. Much appreciated for taking the time to respond to me 🙏
Those Gioranda pull-ups are ridiculous ahaha. Will be trying these out tho.
That preacher chin-up is super interesting, gotta find a way to set it up and try it 💪💪
Let me know how you like it!
The medium to close grip chinup is my main vertical but curiously I never thought about doing them wide. Will try.
Id like a full vid on occluded training. I know migans a big fan of it.
damn that preacher chin up set up is some genius shit
As a don key that loves calisthenics I needed this.
Brother you are looking AS diced as your last cut at a higher weight, fucking loving the basement "abducted" vibes!!!
Thanks brother, not quite as diced but I am holding onto more muscle, probably a good 2-3lbs or so!
May will be the last month of cutting, goal is 154lbs then I'm stopping. Should look just as good as last year if not better.
Close grip protracted makes also senes to isolate the biceps
Preach curls look crazy
Thanks, I love chinups
"Optimal" Gym Bros: "Calisthenics Don't build muscle it's just a waste of time." 🤓
Alex: Hold my Backpack and Chains 🗿
Optimal gym bros who talk trash about calisthenics lose SERIOUS credibility in my eyes. Obviously have zero experience with advanced calisthenics, or would keep their mouths shut. And funny enough, most streetlifters mog them into oblivion without even caring for hypertrophy.
real talk. Calisthenics are King for most compound movements, and I appreciate and get inspired by individuals like you, K Boges, NH and other natty lifters who still lift weights but never neglect the fundamentals of calisthenics.
@@jbro128 Calisthenics are such great movements for hypertrophy, but what is underrated is if you wan't to get strong/stay strong you cannot let your body fat get out of control. So they are great body composition movements
@@AlexLeonidas Bruh, literally send a guy that said to me calisthenics was gay by making him look that most exercises have a alternative to gym 🗿
It's usually because they suck at pull-ups.
Alex, quick question for you. I watched a Natural Hypertrophy video about Tom Platz's leg training style. NH says that your legs while still sore 3 days+ after an intense high-volume Platz-style leg day are no longer in the muscle protein synthesis window, at least for natural lifters. Therefore, he posits that accumulating less fatigue might mean the ability to accumulate more relative volume by training legs more often. This is a very interesting perspective for me as I always tend to do one intense leg day for the week, I would love your thoughts on this!
Wow outstanding. Abs, Abs.
i have noticed that if i don't lean back when doing chin ups, or underhand grip lat pull downs. my biceps get fatigued first. so once my back is fried i occasionally drop the weight and do a few more reps where i am totally upright. burns the hell out of my biceps
Edit: Also, Alex's bicep peaks look really improved compared to last year
This form is very much like the Mike Mentzer close grip pull downs.
Chinups are probably my most impressive lift being a naturally lanky guy. Ive done sets of 10 with 2 plates and bw sets of 20-30. Unfortunately its done little for my arms but has given me a wild lat spread. Looking forward to trying these techniques, thank you
Alex, Is there another video related to calisthenics, but with rings
bravo
The exorcist pull ups @1:57 were sick
What are these videos of late? Next level content.
Tbh it's been a long time that Alex's content was next level
How do you prevent overuse and tendonitis in the elbows from chin ups and pull ups? Thanks man
I love me some Chin-ups, Gon Do them heavy tomorrow
Dude… I have been in my budget garage gym for years trying to find a great replacement for preacher curls, but nothing else has quite scratched the itch yet… these preacher chin-ups are about to change my life!! Thank you 👊🏻💪🏻
I do preacher curls in this hyperextension machine my brother left it looks like it’s probably around 20$ online they work great I just kneel down and get to curling 10/10
have you tried spider curls?
@@razz444 I have not! I've done seated incline curls, but I'd actually never heard of spider curls until now. Thanks for the rec, I'm going to try them today!
I'll try the wide grip to bias biceps more
These videos have been very good, thanks Alex
I enjoy making them for you, Cheers Alberto!
I can’t wait to try this
Let me know how those biceps feel!
@@AlexLeonidas 💪🔥
You made me fall in love with ohp. Thanks a lot man. been following you since the early days
Excellent, I hope you never dropped it out even when I was only doing AD Presses! That was one of my biggest mistakes.
@@AlexLeonidas i did not! Only took a break from the gym due to last minute exam preparations but i cant wait to apply what i learnt from you
What do you think about pelican curls king?
The more cali videos I watch, the more I realize how much of a pioneer Chris Heria is, I've seen this prisoner chinup and wide grip chinup from his videos years ago and they're a part of my routine.
Those preacher chins look insane!
Reverse grip pullups are great for biceps even mike mentzer recommend it
Beautiful exercises, guy try curls on rings as well :)
The goat speaks
Alex remember the old Fortress videos? I wish he was still active, his physique and Christian commitment was inspiring
Do you plan on getting the rollon and maxing it out?
For preacher chinup check Mateo Spinazzola. He did one finger preacher chinup.
Physique is looking crazy man. You've came along way. Do you focus on strength or size any nowadays or is it just maintenance?
Still cutting so not getting bigger or stronger, at best trying to keep the gains. Once that's over, going to try making slow progress and staying 8-12% bodyfat tops.
@AlexLeonidas right on thanks for the reply. Fixing to hit some legs today after work. 🤙
Hey Alex, do you think it is possible to achieve 16 inch arms with bodyweight calisthenics?
Serious question but what should the shoulder blades be doing in this instance?
I just got the Kensui grips for some variations on chin ups, any comments or thoughts on it?
Try behind the neck chin up too