Chin-ups 10x 30 seconds rest Neutral grip chin up 10x (chest up to bar) 30 seconds rest Body weight bicep curls 30 seconds rest Static hold [chin over bar] (at least 30 secs) Repeat 3x
CjaM McGymLad tbh I've never done weighted workout for my traps and have only done behind the head pull-ups and handstand push-ups and mine are pretty big for a guy who didn't start training his traps until 3-4 months ago and that's even a stretch. It's just genetics.
Thanks man. I hate the idea of going to the gym. Gym people annoy me. Just discovered this whole calisthenics sub-culture. Loving it. Already have a pull up bar, so I'm getting on this after work. Subscribed
@@oghenetegaumukoro113 Hi. It was going really well. I was surprised how much mass I put on just with a pull up bar. I added a weighted backpack to help with that. Now I work a very physical job so I don’t bother anymore. I get enough exercise at work. How is it going for you?
you are my favourite. i am doing 5 mins chest workout suggested by u since last 5 months and it's really working i was using dumbbell for my arms but not feeling much difference so will try ur biceps workout now.
Saustin please can you do a video on what to do when you plateau on an exercise reps? I want to do more parallel bar dips and straight bar dips but can't progress with the quantity of reps, i'm kinda frustrated
Austin I have some discomfort with chin-ups I wonder if you have used a ergonomic bar ( Looks like a curl bar) I’ve see people do narrow ergonomic and wide ergonomic grip. I hope you respond thanks great videos
That bonus workout though looks simple but dear mother of god that shit burns holy fuck, I barely survived the second time I had to climb up after all the other workouts. Great vid as always man
austin i wanna ask you about something street workout movement is important to mass muscle or just do basic routine i mean the movement like (hand stand and back lever and human flag ) build muscle or increase strength.
Hey austin, just so you know, when doing the ring curls, try not moving your elbows up and down. Just keep them in place and let the biceps do the work alone. btw GREAT video bro, #sauce_squad
Hey austin that was a great workout bro!but i have a question, i thought you used to do hypertrophy exercises whereyou rest about 2 minutes after every set?? but in this video you are saying 30 seconds? which works the best?
whats a good reoutine so you look all around good and not one muscle looks bigger than another? mon-chest tues-tri/bice wed-rest thurs-chest fri-leg sat-chest sun-rest good?
Do you actually just do calisthenics or do you add some weights in as well. I doesnt really matter to me whether you just do calisthenics or not but your a big guy and i d like to know the path you took.
Hey, Austin i got 3 questions: NR.1 should i thighten my abs and arm muscles when i do push ups? NR. 2 should i do push ups slow or fast (like slow i mean 1,5 seconds at the bottom) (like fast i mean just fo for it you know) NR. 3 should i do wide grip push ups, normal push ups or close grip push ups?
Would it be a good idea to add weight to this exercise? If so, how long should I rest in between, and should I change the sets and reps as well? I've added weight to this workout and done the exact reps in this video and it is killer. I don't want to be going into overexertion. Let me know what your thoughts are on adding weight.
Dunham, I'm interested in owning 1 of that pull up bar but the problem is I don't comprehend the way to go about purchasing 1 through the link provided by use. Can u help me?
Can anyone answer this question for me, I'm quite past beginner stage, but I would like to start there just to make sure all my muscle groups are as strong as they should be. If I start his program how long would it take to get to the end of the indermetiate stage if I build according to the program???
You can still do pull ups, chin ups, behind the neck pull ups and commando pull ups. Also if you get 2x rope you can make loop knots and attatch rings to the loose ends of the rope?
Rings + Straps cost around 15-25$, and you can fast them to a regular pullup bar as well. And a good set of resistance bands costs around 35$ and you can use them with your regular bar for foot exercises and for rows.
Yo guys I know this is kind of a weird question but I’m trying to get lean legs like Austin back in the day and I was wondering if I should squeeze my glutes when walking
DOWNLOAD MY FREE EBOOK TO GET BETTER AT CALISTHENICS: goo.gl/YPMLfs
Austin Dunham 💪🏽💪🏽
Austin Dunham Do you always try to keep your workouts as intense and short like this? Is it effective for mass and strength?
Austin Dunham how much is the mega bar
Why is there no amazon link? I just wanna look at the price, but why do I have to give my email adress?
shoulder and forearm 5 min workout please!!!!
Chin-ups 10x
30 seconds rest
Neutral grip chin up 10x (chest up to bar)
30 seconds rest
Body weight bicep curls
30 seconds rest
Static hold [chin over bar] (at least 30 secs)
Repeat 3x
“I decided to do multiples of 10 but if that is too easy for you...”. HAHAHAHAHAHAHAHAHA. Ahahahahhahaha. Dear God he’s serious.
This guy will close all gyms ..lol
Corona did that for him
@@viveksaran3876 :))
what the hell
V. S. You beat me to it hahahaha
Already closed
The only calisthenics athlete who looks like a bodybuilder
Bodyweight Bodybuilder GAINZ!
CjaM McGymLad tbh I've never done weighted workout for my traps and have only done behind the head pull-ups and handstand push-ups and mine are pretty big for a guy who didn't start training his traps until 3-4 months ago and that's even a stretch. It's just genetics.
Carl Stewart So you were able to do handstand push ups from the start? How?! I can’t even do one and I’ve been training for 9 months.
CjaM McGymLad the fuck are you talking about, just look at chris heria from thenx or the guys from calisthenicmovement
Check out Kowtyn igor he probably has the best calisthenics aesthetic appearance out there and is also crazy strong
Thanks man. I hate the idea of going to the gym. Gym people annoy me. Just discovered this whole calisthenics sub-culture. Loving it. Already have a pull up bar, so I'm getting on this after work. Subscribed
Hows the exercise going now?
@@oghenetegaumukoro113 Hi. It was going really well. I was surprised how much mass I put on just with a pull up bar. I added a weighted backpack to help with that.
Now I work a very physical job so I don’t bother anymore. I get enough exercise at work.
How is it going for you?
Man, you look insane! (Not in a bad way, haha.) Must have taken a lot of time to get your body. Great job! 👍
Ive been doing this for a month now and my biceps have gotten bigger, thanks my dood. keep up the great content
Yass this is exactly what I needed thanks
Bro your channel has come a long way I haven't been here for a while but numbers don't lie congrats and keep up the good work
I knocked myself out when my door frame snapped
Hahahahahahha
@@OfficialArulSmurfz rip for this guy am I right
@@OfficialArulSmurfz karma hit you or u alive?
Pls do a trap workout
STELIO KONTOS Austin does have a few, just search!
They are rubbish, don't work traps. He's just taking steroids.
Comment Connoisseur stfu
you are my favourite. i am doing 5 mins chest workout suggested by u since last 5 months and it's really working i was using dumbbell for my arms but not feeling much difference so will try ur biceps workout now.
Hey Austin ,your proper form for pull ups video was great.
Just so you guys no he does weighted calisthenics so that may be the reason he has big traps
Bambam Lee or roids ya never know
He’s said that he’s always had better traps and that it’s just genetics
Great videos. 5 min back workout please
omg just what i wanted thank you so much for these workouts. can you make one for back? thank you if you do so
Austin would it be possible for you to do a pulling workout similar to your 5 mins chest workout but for people who can only do 6 pull ups?
0:12 - 0:14 OH DEAR GOD THOSE ARMS
Great video just ordered the mega bar
Hey Austin, please do a traps-workout video !!
They look absolutely INSANE !
Anyone like so he can see ! :)
Tim Rezki i want traaaaaaaaaps!😭😢🙏
He has said he never do trapps, its genetics and compound movements
Austin!... U gotta gotta pullup or shut up, pullup or shut up!
I was confused for a sec now Ik what you’re saying 🤣😂😂😂😂😂😂😂😂😂😂😂
Great vid, do a follow along bicep workout 😀
Again a great video!! 😃 really usefull!
Good video! That mega Bar looks nice!
Awesome video mate..!!! Keep going with this kinda stuff..!! 👍🏻👍🏻👍🏻
Brrrooooo what do you do for your traps? Just bodyweight? They are incredible!
Bernard Bar Brother do upside down chin ups
Bernard Bar Brother it mimics the shrug movement
His traps genetics are godly
do shrugs with your groceries....seriously
Steroids. You need heavy pulls to build traps, or just roids. That or he hit the genetic lottery.
Love your vids, so much information and motivation
thank you!
Saustin please can you do a video on what to do when you plateau on an exercise reps? I want to do more parallel bar dips and straight bar dips but can't progress with the quantity of reps, i'm kinda frustrated
Good one! Just got my rings!
Austin I have some discomfort with chin-ups I wonder if you have used a ergonomic bar ( Looks like a curl bar) I’ve see people do narrow ergonomic and wide ergonomic grip. I hope you respond thanks great videos
GOOD JOB BRO AUSTIN! Please tell me where did you bought your Bar? I need the same Bar for Home. Thanks
That bonus workout though looks simple but dear mother of god that shit burns holy fuck, I barely survived the second time I had to climb up after all the other workouts.
Great vid as always man
First step: like the video
Second step: watch the video
Always looking forward to your video's man!
The last static exercise is better with 90 degree in arms ;)
Thanks very helpful man💯✊🏾.
Gym’s closed today, gonna give this a try. Thanks mang.
Thanks bro. Always on target.
Plz one day do a full body work out. Thx for all the other workouts.
Dam this video just made me want to buy The megabar this guy should be a fitness sales men!
Good video. I own a chin up door mount bar already. But like the look of yours. I've looked everywhere for one and they don't appear to exist lol
Cheers mate, great informative video
Thank ya! :D
Austin Dunham no problem, thanks for always posting quality content that helps everyone a lot
Is neutral grip pull train all other biceps group little bit or only the part you show?
Hey Austin what do you respond when the guy from Gravity Training Zone say that bodyweight training can't build muscles?
austin i wanna ask you about something street workout movement is important to mass muscle or just do basic routine i mean the movement like (hand stand and back lever and human flag ) build muscle or increase strength.
Hey austin, just so you know, when doing the ring curls, try not moving your elbows up and down. Just keep them in place and let the biceps do the work alone. btw GREAT video bro, #sauce_squad
Good video! Make one for forearms!
Hey austin that was a great workout bro!but i have a question, i thought you used to do hypertrophy exercises whereyou rest about 2 minutes after every set?? but in this video you are saying 30 seconds? which works the best?
Can you make a full biceps workout? From greece with love!! :)
Austin can you make another update video on the equipment you're making?
Perfect training for students ^^
What exercise you do to gain traps?
Lit bro I’m gonna try this right now!!!!!!
Yass I live these bicep workouts
Love that mega bar
Don't go all the way down, keep tension on the biceps and keep going until they fail so you maximize the pump
whats a good reoutine so you look all around good and not one muscle looks bigger than another?
mon-chest
tues-tri/bice
wed-rest
thurs-chest
fri-leg
sat-chest
sun-rest
good?
Do one with dumbells
Judah Kingson He doesn’t do weightlifting training. He does purely Bodyweight besides a few exceptions.
Mason Furia I know
Great video
Do you actually just do calisthenics or do you add some weights in as well. I doesnt really matter to me whether you just do calisthenics or not but your a big guy and i d like to know the path you took.
I’ve found the perfect way to gain bigger arms
I do this workout every night
U have to be a boy though
Bruh wow
OK homie
Just go to a truck stop.
Lol I can do this and I’m a girl ty very much❤️
@@pipergoes u don’t understand....
Hey, Austin i got 3 questions: NR.1 should i thighten my abs and arm muscles when i do push ups? NR. 2 should i do push ups slow or fast (like slow i mean 1,5 seconds at the bottom) (like fast i mean just fo for it you know) NR. 3 should i do wide grip push ups, normal push ups or close grip push ups?
jj.jakobsen gaming 2 do progressive overload on pushups so only you can determine what variations you should do
Laska ok Thanks, i guess
I'm about to try this out
Welcome to Gainz Citayyyy
+Gimberg Preval Best city on Earth
Austin Dunham do you do weighted calaesthetics? or without weights and just calaesthetics?
Julian Maldonado he does weighted as well
Very good
Let's start
Would it be a good idea to add weight to this exercise? If so, how long should I rest in between, and should I change the sets and reps as well? I've added weight to this workout and done the exact reps in this video and it is killer. I don't want to be going into overexertion. Let me know what your thoughts are on adding weight.
Yes you can add weights
Dunham, I'm interested in owning 1 of that pull up bar but the problem is I don't comprehend the way to go about purchasing 1 through the link provided by use. Can u help me?
can we get biceps by doing Australian rows?
How do you set up the bar
How did you train your neck
Can anyone answer this question for me, I'm quite past beginner stage, but I would like to start there just to make sure all my muscle groups are as strong as they should be.
If I start his program how long would it take to get to the end of the indermetiate stage if I build according to the program???
Julian Nel it depends on how good you keep to your diet and how hard you train
FINALLY !!
what brand joggers are those?
Thanks for the workout m8
Loved it
How many days a week do you do this?
Damn, lookin good man! Nohomo
Can you do home abbs
Plz make video on biceps without pull up bar and rings...
Aman Kashyap Buy parallel bars, you can put them on the floor and do chin-ups/pull-ups on them
Hey austin... I really want to buy the mega bar but the link isn't work
Is the megabar unofficially out of business? They've been out of pull up bars for the past 6mths plus though
Is Gym Supreme not making anymore mega bars
Just cause u said the gains I subscribed😂😂😂
Hey Austin could you make a flexibility routine ??
Hey Austin!
Hey!
:O
I filled out the link for Mega bar , how will I get it?
Austin how much can you row?
How much is the bar, do u ship to the uk ?
Does this product dog into the wall like other pull-up bars?
Clean cut u got
I can't do supinate grip, would I still benefit if I just do neutral?
Definitely
Can u do a cardio workout
Do some back workout without pullup bar.
Anyone has that same Casio watch he is wearing? Super cheap, looks minimalistic, works great and last for years. Even Osama wears it.
What if I don't have a mega bar my dude. I have a different pull up bar that only has one level and no rings. What can I do?
You can still do pull ups, chin ups, behind the neck pull ups and commando pull ups. Also if you get 2x rope you can make loop knots and attatch rings to the loose ends of the rope?
Rings + Straps cost around 15-25$, and you can fast them to a regular pullup bar as well.
And a good set of resistance bands costs around 35$ and you can use them with your regular bar for foot exercises and for rows.
Yo guys I know this is kind of a weird question but I’m trying to get lean legs like Austin back in the day and I was wondering if I should squeeze my glutes when walking
You rock
What is your current height and weight?