Calisthenics for Aesthetics: Episode 1- Biceps
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I wanted to start a series of videos addressing exercise selection for the development of particular body parts. The basic calisthenic movements can build a really aesthetic, fit and healthy looking physique, but some of us have body parts that are more stubborn than others. There are several simple variations of the basic movements that can be used to emphasize certain areas of the body.
Today is all about biceps. The biceps get stimulated with all pulling variations, but it's the variations that have your palms supinated that really hit the biceps hard. While the standard shoulder- width chin up is my go-to biceps exercise, close grip, wide grip, and weighted variations can all be used to add variety and stimulate the biceps from different angles. Supinated grips on rows also hit the biceps hard and rings allow a little bit more flexibility on both rows and pull ups, so just make sure to supinate and squeeze the biceps hard at the top.
I think it's best to rotate through variations so below, I'll give an example of a very basic 5x per week pulling routine and a 3x per week pulling routine.
5x per week
Monday- Weighted Chin Tuesday- Supinated ring row Wednesday- Close Grip Chin Thursday- Wide grip pull up Friday- Wide grip chin up
3x per week
Monday- Weighted Chin and close grip chin Wednesday- Wide grip pull up and supinated ring row Friday- Wide grip chin and ring chin
I like how you have a personality and aren’t afraid to do a joke now and then. Some of these other TikTok body builders just record themselves yelling at their phones. You on the other hand have managed to deliver calisthenic routines in an inspirational and comforting fashion. Keep up the content K
Thanks, Sutton! I have a blast making the content, so I'm happy it shows sometimes. 🙏
Wow he has a personality and makes jokes that CRAZY
@@bl4ze600 It is on a platform full of fakeness. Genuineness is rare here.
@@barnebyoconnell8176 not too rare, just a lot of there is still a lot of genuineness.
Greg Plitt was the most motivational body builder out there, hands down. Still sad that he is gone. RIP.
Bread and Butter for Building Better Biceps lmao that was great, loving these videos. Motivating me to take on this style of training.
LOL 😂🤦♂️
I recently found your channel and is a gem! I believed I was in good shape while struggling to make 3 sets of 8 chin ups yet you want me to do 3 of 25 perfect reps😂 I will do them for you tho!💪🏼
Take your time and get it!💪💪
You're my go to calisthenics guy, thanks for your informative vids.
Thank you SO much for all the content you upload. Keep it up Mr. Boggeman
Currently binge watching your channel! Thank you so much for doing this! I subscribed before I even finished the first video!
bro dont just watch but also put in work💪
Love your channel, very to the point and informational, thank you!
"Bread and butter for building bigger biceps" That is a phrase I won't forget hahaha
Such an underrated channel. Keep up the amazing content!
Only recently I discovered your channel. Very informative and educational, thank you.
i just explored your channel its amazing. keep it
What I've been waiting for is this serie :)
Compound movements like chin up variations and row variations are a great foundation for bicep size and strength. I would also add ring curls and pelican curls. There’s no way you can’t have big strong biceps with calisthenics if you’re training seriously.
I’ve been playing with combining exercises to get more out of each one. I recently started doing ring rows and then rotating the rings toward me to do slow eccentrics on the way down. That way, I’m targeting my back on the way up and biceps on the way down. I had elbow issues doing chin-ups and now stick to pull-ups.
Awesome use of creativity to solve a problem! Well done! Most issue can be worked around. This is a great example of that.
Genius! I've been struggling with chin up grip due to golfers elbow it's ruining my training
bro i cant stop watching your stuff. amazing channel
Thank you, Cabrera!
Amazing content! Keep it going
You are doing great work keep it up. And thank you
I Love your channel! I've decided Calisthenics are better for me then weight lifting due to genetics and you've really helped me learn how to transition! I appreciate it>>>
HI Man, nice vid there, I had been a gym guy for the last 20 years, and quit at the start of covid, since than have been training in the park with whatever is available, your vid certainly shows the variation to training that is available with little changes, keep up your good work
Thank you! I appreciate the support. Good luck with your training, my friend!
this series is mad helpful man
Your content is top tier - *I appreciate your thoughtful, intelligent approach* Thanks for the motivation, and sorry for sleeping on it for 3 years! Running, push ups, chin ups, dips, rows, hanging leg raises - variations and weighted - has given me incredible results in terms of getting lean and shredded (4% body fat). To build bulk, I incorporated curls, bench, cable work, shoulder press and lat pulldowns - with variations of course. Do this - and push yourself - and do your squats/deadlifts and you'll be shredded eventually too. Also, if you're not doing super sets, you have more potential for gains/losses still. So if you start to plateau, look into super sets. Bench press directly into chin ups then into dips...talk about building mass, fast! Oh yeah, EAT CLEAN and DRINK WATER ! Supplements can be helpful but are not necessary, so don't let anyone tell you they are.
Great content. Thanks and keep it coming.
Thank you, Mike!
Love your content, really getting addicted to callisthenics
Do you ever do any specific arm work? Ring curls and bodyweight tricep extensions are absolutely savage and pretty much limitless in terms of strength potential if you add in declines/inclines/tensions/paused reps etc
I personally do not, BUT there is no doubt they are effective. I don't do any isolation work and haven't in a very long time, but these are two exercises I might experiment with in the future for sure.
Great insight! Thanks for sharing. I like working the eccentric in pelican curls on the rings. Legless rope climbs are insane for biceps
Oh yeah no doubt on both of those. Love rope climbs!
This channel is excellent.
Thank you!
Hi, really loving the channel! Quick question, what sort of power rack is that behind you? How do you like it? Thanks in advance!
really enjoying your videos bro. you get straight to the point and even though these videos are around 5 minutes im still learning more than watching these 20 minute videos where people over complicate. I do have a question though. I would like to build my biceps, back and lats pretty equally at the same time. How should I split my pull ups and chin ups? should i do 2 sets of each or should i stick with 3 sets and split one of them to 2 sets and the other at 1 set? keep up the videos man i really enjoy them
nice video, besides these exercises, i find that sustaining the body with straight arms like in dips lockout, specially with rings turned out, and planche progressions develops biceps
It definitely can!
Very nice advice, I also add (for extra work on biceps) biceps curls and pelican curls with rings in my routine, which are very effective in my experience. It's worth to mention the Ring support hold as a biceps+all upper body builder.
Nice vid. The chin-ups are definitely a great tool to build up the biceps 💪🏿💪🏿💪🏿
Thanks man! I appreciate the support.
@@Kboges you know it we support each other 🤜🏻🤛🏿
@@blkmoneyfitness8281 Heck yes Bro! Keep cranking out the good content!
i love how you go into more detail rather than telling your viewers just to do the reps and specific excercises but are there any alternatives you could do for dip bars rather than pullup bars?
I love the chin up. When performed slow I feel my chest activate in places that pushups and dips don’t hit
Yeah same! A lot of people do not understand that the chin up hits the chest too.
Same here but it baffles me how does a pulling exercise activate a pushing muscle???
Excellent information.
Glad you enjoyed 🙏
The commando Grip Pull up is very good on the biceps you really feel It.
Agreed!
Binge watch!!
Thanks, Baoro!
this is what we called the god mode 🙌🏻
I'm preparing for a competitive exam and have ample of backlog but after that I'll start doing calisthenics coz I really want to be flexible and want a asthetic tone (not bulky)
I've been utilizing a daily 1x Push , 1x Pull , 1x Leg exercise routine for the past two months or so, which on most days means Pushups , Pullups , and Squats. How would you recommend I work in chinups to this routine if I want to eventually work towards 3x25 as stated in the video? Would replacing pullups with chinups 1-2 a week suffice to build towards that goal? Or do you recommend treating chinups as a supplement to my main daily pull exercise (pullups). I like pullups enough that I'd love to do them everyday, but I feel working towards 3x25 on top of a daily 30-40 pullups might be too much volume and strain on my body. Interested to hear your thoughts on how I may be able to balance progress on both pull movements. Thanks as always, this channel and your content is grade A.
I would add another function of the bicep as an elbow stabilizer for straight arm lockouts! Love the content.
As funny as it sounds some of my favorite bicep exercises are stiff legged windmills and german hang pulls. For function they’re great, but unsure about aesthetics.
I do a lot of chin ups (and pullups)...for bicep development I would just add that chin ups where you hang more with your chest facing the bar and do (even mini) chin ups just pulling your chest towards the bar really helps isolate the biceps rather than all the back work that takes place with the standard chin up. It REALLY blasts your biceps.
Great suggestion, Steve!
Too Perfect 🙏💛🤳
just subscribed enjoy your input. question I have for people who can't do more than 1bodyweight pull up I belong to a gym that has a weight assisted pull up machine what guidelines do I use to build muscle I presently do 1st set at 15 reps 2nd @15 3rd@10. I'm 67 very athletic played sports all my life. But I envy these people that can do pull up with their own bodyweight
I like also the push-up variant for Biceps where your hands face backwards, it gives a good squize and you can also use additional weights (like bag full of weights, etc) to increase intensity!
That's what I do.. backpack with weights sometimes
That does not effectively target the bicep, it only pushes you up,and biceps don't push,they pull
Its a NO BS channel on youtube. Really like your approach. I Like doing Calisthenics along with weight training, Should I focus on only Calisthenics for biceps? Because i give one day in a week for biceps with curls? what would you recommend?
On Friday I focus on a calisthenics circuit and I vary my grip width for chin-ups/pull-ups as well as pushups.
I like it! Good way to go.
Close-grip chins work best for me. When I go wide it makes my shoulder kinda pop!
I love that garage door! I want one
Thanks! Yeah I used to have a regular one on there but ended up getting a roll up door. It saves a lot of space inside when the door is open.
Good video!!! Because you started with letting people know that some people look at weights or look at the pull up bar and their biceps 💪 just grow.!!!!! I actually like doing pull-ups with the palms against it actually works better for me than, palms backwards.!!!
Totally! There is a lot of variability across individuals. I also feel probated grip pull ups powerfully in the biceps.
How long did it take you to build that physique with calisthenics though? I want to get back some of the size I have lost (around 40 pounds of muscle) and I don't think I can do that with calisthenics though I do want to add some into a routine either way.
I like to use a low bar and do bodyweight curls with my feet on the ground, difficulty can be increased or decreased depending on foot position and rather than engaging back muscles to pull, really focus on the biceps doing the donkey work
found your channel yesterday and oh man such great information, really good focus on first principles... and also reminds me the OG elliot hulse videos in his garage. Thanks for this man, keep uploading! Quick question : Can you do one of these for Shoulders? whats your opinion on handstand pushups?
Hey Bernardo! Thanks for the kind words! For HSPU- I think they can be great for those strong enough to do them. Just be safe. I will only do them occasionally because of old wrist injuries, but when I was younger, they were a big part of my training.
@@Kboges Thanks!
Any tips on how you avoid elbow pain from chin ups? I have issues with my elbows after I do chin ups for a while. Thank you
Have had both bicep tendons pop & repaired surgically. Advised to not do chin-ups (pull ups are okay)...Any other suggestions on building biceps? Referred to your YT site from a friend & appreciate the info so far. Thank you!!
Any recommendations for bicep peaks? I've been doing pronated pull-ups to target the brachialis and it's working. What I'm still trying to figure out is a more convenient way to focus on the outer biceps since from my experience the elbows have to be behind the body to effectively hit those muscles. Thank you in advance! I love this series. I've always valued function the most followed by aesthetics so this is perfect.
Might be a bit late but pelican curls
When you train the same muscle every day, what kind of RPE do you train in? Do you ever go to failure? Great Video!
Thanks Salvo. I usually train at around an RPE 8-9 but I really try to train with the best form possible. When I feel my form start to degrade, or I no longer can perform the movement with excellent form, I usually stop. If I'm being loose with my form, and just go all out, I can sometimes double my training reps, but I don't do that very often. So, I push hard while keeping good technique and use that as a sort of way to manage the fatigue while still allowing a really hard effort.
Still loving the HFT training videos. Simple movements + daily = great results. I too have quite a bit of education and training in kinesiology; and the more I read on whatever the newest study/program/etc, I find I keep coming back to tried and true simple basics: done as fresh as possible, as often as possible. I do have a question: Any recommendations on nutrition/diet you find works best for you. I definitely find that calisthenics naturally helps me to not hold on to weight due to the effects it has on exercise (more weight on me, of course harder the movement)-but anyway just curious if you find a certain way of eating (clean/keto/IF/etc) works better for you. Thanks in advance and really enjoying the videos.
CJ, Thanks for the kind words and support! I couldn't agree more with your perspective. A daily dose of the basics goes WAY further than what most of the fitness industry would have us believe. My hope is that I can show that the basic movements, that are accessible to almost everyone, can be incredibly power when done in the manner you described. For diet, I'll describe what works for me... I tend to keep a pretty tight eating window of about 4-6 hours and will usually have 2 meals in that time, so lunch at about 1:30 and dinner at about 6. I'm strict about not snacking. The meals I make for myself are usually big salads with berries, olive oil, huge amount of greens, vegetables and lean meat. I like eggs and fruit, so they always accompany the meal on the side. I'm very consistent with this but have 0 issues enjoying myself on 2 or so cheat meals per week. I know some may find that very restrictive, but I actually really enjoy the foods I eat, and don't limit how much I consume at each meal. In the future, I might document a weeks worth of meals, cheat meals included.
K boges Awesome. Thanks for the reply. I have had my best results with fasting as well.
@@Kboges Definitely would like to see meals documented
You got me motivated with the chins haha. I did 100 yesterday and 50 next day. Damn im sore ha. Im doing the kino body program and im 235 cutting down. Chin ups are harder than i remember a few years back. I was also 165 so maybe thats why not sure. I gained weight but i got alot stronger and i thought it would even out but doing 5 chins is a challenge. So im doing sets of 3 and 1 focused on form. Is it good to do china every day ? Id like to i hear they are easy to recover from
Really liking your videos. Can you make a video about diet and getting enough protein?
Hey Pika! Yeah I have a video on nutrition but it's pretty basic. Check it out and if you have more questions, let me know.
@@Kboges more nutrition videos would be awesome! 😊
I can work my pullups for many sets but If I treat my chin-ups to the same amount of sets I usually injure my right bicep. By the feel of it it's the long head that gets injured.
Sorry for commenting on a 2 year old video like this, but chin-ups are not a safe option for me because of a recurring shoulder injury in my left shoulder. I have a history of dislocation with it. Do you have any tips on how to get around that or is the Callisthenic method of training simply not for me? Thank you K.
Nice
awesome content! wider grip = increased supination
Close-grip chins being superior than wide for bigger biceps is a misconception because the closer-grip has less supination than shoulder width and wider.
Nice series. Glad to see you back...! A question..... Dips hurt my shoulders... is it ok to do push ups instead of dips.... or maybe something like pseudo planch push up?
Thanks! Sorry for the delay. My daughter was born a few weeks ago, so my schedule has been pretty busy. As for your questions...Absolutely! Shoulder pain from dips is pretty common- I actually get it myself if I train dips with any real frequency. Push ups seem to not only feel good, but they can also improve shoulder health. So definitely try some variations and find some that you enjoy and give you the results you are after. Thanks for the support!
@@Kboges Hey man congrats...! Im pretty sure that when your daughter will go to school, she will brag among her friends that her father is shredded and ripped like a DC comic super hero.....! :)
@@Doctor-BAR Thank you! Hahahahahahah! Yeah basically want to be the strongest and healthiest version of myself for her!
Love your Content ! If you could please help me out I'm new to bodybuilding and I've had a very vast interest in building muscle with just pure calisthenics. I just wanted to know if you ever trained with weights and if so do you think it's possible to achieve a balanced physique like yours purely with calisthenics
Most gymnasts have never trained with weights. It’s all body weight movements. So a very nice physique is certainly possible without weights. Technique matters a lot though.
Hey Boges, brilliant video! You've got yourself a sub :D I have a question as well. How long should one pause for between each set before moving on to the next set. Is doing another set (to failure) after this short cooldown harmful?
The longer the pause, the better. 3 minutes is recommended
Man, you are really doing and excellent job for me; i was training for 1 year but, i was not compromissed with aesthetics and i was training a lot of types of push up( and high repetitions), abs and legs(calves, quads, etc), now that i want to come over the Aesthetics, and aproximatedly for a week i made my first Bar and you are helping me out with this vids. I wanna aks you something: is it bad for training the muscles with very intensity but one time a week? I'm don't have a lot of time and i train martial arts too while studying in college and i'm doing for that semester this type of training. Can you help me aswering that?
How you doing man? 3 months after comment
@@jakubziak7441 Hey, i didn't even remember that i made that comment, but, because of Kb tips and advices and all my effort, i made good progress. all my muscle have grown and i quit the martial arts because of my studies, but that make my time for calithenics a bit larger and i'm making a lot of progress!
@@jakubziak7441 That was a good reminder, thank you! I didn't even remember that i wasn't used to touch a bar to make a pull up lol
WHAT BRAND OF WEIGHTED VEST DO YOU RECOMMEND? WHAT IS THE WEIGHT OF THE VEST YOU USE IN YOUR VIDEOS?
Excellent video as always. Just wondering what's your side on biceps push-ups? It's a controversial topic in the community. Congratulations on your daughter btw! Best wishes for her.
Thank you! Just for clarification... biceps push up like Pseudo planche push up or just a standard reverse grip push up?
@@Kboges I have mostly seen pseudo planche push-ups with strong emphasis on fully rotated wrists as biceps push-ups but standard reverse grip push-ups are also seen as a solid biceps exercise by some people. Main focus is reverse grip so that your arm movement is similar to a biceps curl.
@@keremkaya6915 Great question! OK... The Pseudo Planche Push Up DEFINITELY puts more stress on the bicep, particularly at the top of the push up, since there is horizontal distance from you shoulder to you hands. The lower your hands go, the more stress is applied, and if you go low enough, you would be doing a planche push up. This move would develop a lot of "straight arm" biceps strength, but it does come at the risk of injuring the biceps tendon. If it was a move you wanted to pursue, proceed slowly and cautiously with more conservative progressions and preparation, and back off if you start to feel any irritation or soreness in the biceps tendon. I specifically left this movement out of my biceps segment because it is not as accessible to everyone as the chin up, plus it carries with it a higher injury risk- and it's not something I use personally or professionally. The standard reverse grip push up is a really fantastic exercise, but definitely more of a triceps movement. I like this movement a lot, and will feature it in the triceps segment. It doesn't train the biceps sufficiently because during the movement, the biceps are being simultaneously lengthened at one end and shortened at the other, and if your hands are stacked directly under your shoulders at the top, there is minimal moment (horizontal distance) created between hands and shoulder. I hope that makes sense and if it doesn't, just let me know and I can try to clear up any confusion.
@@Kboges This explains everything. Thanks a lot! This video concept is great btw. I'm looking forward to other muscle groups episodes. Keep up the good work.
@@keremkaya6915 Excellent! Thanks for the support! Any other questions, don't hesitate to let me know.
Man if I had a YT channel it would be like yours! I like how every rep is done perfectly and this is the mindset that I always carry and am known for in our street wprkpjt community. For me it has never been how much reps can I do, but hod many quality can be done with core and legs firing up too whenever I do push or pull exercises of the upper body. I have a question for you. I was wondering how come my body prefers feet together deep squat while rounding back (red delta project talks about it) and not so a standard squat which alwasy feel somehow unnatural. I also like to the backward lunges for the legs. And through the times I have found that whenever I do push ups and twist my head to the side (every set I change the side) that I get better foucs and muscle contraction. What do you think is it dangerous to do it so?
Thanks so much for the support! I totally agree. Making your reps PERFECT is a form of progression, and WAY more important than how many reps you can get. Great questions here. Regarding the squat, my suspicion is that this is just a function of how you are built. We all have different leg lengths relative to torso length, and that combined with our mobility, hip structure, and habits often determines what technique we find most natural. It's different for everyone because all of these variables that go into squatting are different. Your natural squat is going to be very different than mine, and thats totally cool. It can be fun to play around with different squat variations. Wide stance squats feel very awkward and unnatural to me, but I do like to throw them in the mix just to do develop a squat style that I'm not naturally good at. As for twisting the head to the side... I get what you are saying. If I do decline push ups with my hands on the ground, I will sometimes turn my head from side to side on each rep. It definitely feels natural and I get better range of motion. I don't see a big injury risk with it- worst thing is you might tweak your neck. It has never happened to me, and if you have been good so far, it's probably fine. Thanks for the support and the great questions. Let me know if anything else comes up. Keep training hard!
@@Kboges I really appreciate your replay! Thank you very much! If anything comes to my mind I will be more than opened to ask! Thank you once more! :))
@@007GrGa My pleasure! Thanks for your support!
Looks like you do a lot of bar and body weight exercises but no weights or crazy machinery. Pretty impressive.
Yeah I keep it simple. It works!
1:35 Oh man I was looking around for a swarm near your pullup bar until you repeated the sentence. Thanks for that laugh !
lemme guess, fighter or military?...or just a beast?..lol great content bro👍
Hi, nice content. I'm concidering trying some of those workouts.. Do you suggest doing 3 sets of 1 exercise each day for 5 days or just 3 sets of 1 exercise for biceps each day?
If you are a beginner, I suggest just do it every other day. Your muscle need proper rest. Stimulate your muscle, not destroy it.
How would you incorporate chin ups in a pull day where you're already doing 3x10 pull ups?
Bread and butter for building bigger biceps. Those lots of B's are an example of an 'alliteration'.
Hahaha noted!
Power💪💯👍💕👌🙌
when performing chinups for biceps ,should i focused entirely pulling myself with the help of biceps rather than pulling from the back ?
Hello, I like your content. Thank you for sharing. What weight vest are you using?
Thanks so much. I use a BOX 45lb weight vest.
@@Kboges Thank you! Am off to smash out some Dips...
💥💥💥💥💪
What are your thoughts on pelican curls?
Awesome Channel
How do I train to become strong enough(or light enough?) to do a pull-up?
Hey K Boges. Just curious… what martial art do you practice?
Hi there.. Just to make sure l have understood correctly... Do you recommend 3 sets of 25 reps? It sounds huge, unless those videos (very interesting though...) are strictly for experts... I don't know many people able to perform even one set of 25 chin ups or pull ups...
Any suggestions for someone starting out that can't do pull ups or chin ups yet?
How many reps and sets would you recommend to shoot for on the rows? By the way I love the content man, you've helped me make huge progress by reminding me to not half ass my reps for the sake of getting better numbers. I'm not doing many per day right now, but I feel like I'm getting way more out of them by emphasizing form over reps.
Hey thanks for this content you are putin out. If you can improve the audio. It could be even better.
3 sets of 25 reps?? did I hear that correctly because I don't think I'll ever be able to do that lol
Rows for me grew mostly my forearms, I hardly hit my biceps or back. I have insane vein forearms
There is one huge issue i have with chin ups and thats a huge click i get in my shoulder. That just irrotates to the point that i just cant do much cause i just feel like its gonna injure me.
Do you think that the assistance machines are a good way to learn chinups for someone who can't even do one chinup?
Yep. They can be very effective.
A little piece of minutia I've always wondered about is just HOW dead your dead hang is supposed to be when you complete a chinup before starting the next one. I can do more if I sort of bounce at the bottom, but I can also release all the tension in every muscle and make it much harder, which I would guess is better for hitting the muscles, but I'm never sure when it comes to any kind of pull/chin ups.
I just used to do chin’s for biceps and I don’t know. Maybe I’m pulling towards my right side. My right bicep is bigger than my left bicep and it’s significant
Bro my forearms absolutely kill whenever I do any chinup/pull up like my veins go hella vascular. Do I just grab a band and do them assisted and focus on pulling with my back/lats? Just can't really do them normally like that but I guess that would be the solution
Can u tell me what program do you use to make your reaction videos ?
hey man I just found your channel. love how concise it is. I broke my left arm a few years back and I can’t supinate it as much as I used to so regular chin ups are very painful. what else could I do for biceps growth?
Get a pair of gymnastics rings, they will take the stress of your elbow.
@@raksh9 i second this! I got gymnast rings and i do arm exercises with much less effort and strain 👍
3 sets of 25 chin-ups holy shit!!!! Let's get to work
Yep! Working up to 3x25 will definitely build some aesthetic arms. It will also ensure you are lean enough to show off the muscle required to do 3x25💪
I don't care how long it takes, I'll make it happen! @@Kboges
Bread & Butter Bigger Bicep Builder! 😀
Woow🔥🔥🔥 super nice thank you ⚡⚡⚡🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️💪💪💪🔥🔥🔥🥤🤜🤛
Thanks, Michael!