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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: ✅ kzhead.info/sun/ntOql9mBgKyugYk/bejne.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
Just do controlled and full range chin ups and you will get better results.
👌👍️🙏💪💓🇳🇵
21 is 1 set? How much should i do? 3x21?
Chin ups really hurt my wrists. I only do pull-ups. Any tips on strengthening the wrists?
total bs
very interesting, definitely gonna try this
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.
Will try this sequence tomorrow. It used to be Bottom half, top shelf then full range chin ups to me.
The word salad at the end for good measure
Me how can barely do 7 full reps 😂
Thanks bro i really needed this
You are based on lies. Your personality and tone of voice that comes with it is disgusting and controlling
Not sure if strong enough to do 7, but i sure will try
You turn dull and boring workouts into fun and exciting 🙌🏻 and what is the most important is that it works
Thank you sir!!
Bros bicep is built like a Minecraft large chest
How about 21 full range movement pull up s😜
I don't even want my arms to look like that
Love 21’ in biceps curls
Looks great! but how can you do that with dips exercices?
One of the best fitness pros out there ✅
I've never thought about using 21s for chinups
baby boomer biceps
Gold!
Dope
Thank you, sir. But, how about the legs? I use these "wheels" almost all day long.
Should we do these daily?
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
My arms are growing just by watching you doing those pull-ups!
This feels like a commercial
I can't even do one.....
Is that all 21 in one set or separate sets?
3x7 destroys me. I'm not sure if I can go 5x5 xd
Why not do 21s for ALL exercises?
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
Not really true
I don't get how this gets shown to me a year later... I'll be working on the 21's
I'm working on 7 chin ups 😂
most bro science i’ve ever seen
Does our hight increases due to calisthenic workout
how many sets I should do
Rest per set?
21s are pretty awesome for bar curls, as well.
“Do your thing 21, do your thing”
What do you recommend for hand placement. I usually do about a foot apart, but I see you do hands touching
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 KZhead who did it with shoulder width grip
Liked it
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
Whats 9+10
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.
33 pull ups 33 push ups 33 dips Build more muscle with 69😂
my weakass can't even do 12s😭 (I have no idea what I'm talking about)
I’m on this tomorrow just to see how it makes me feel 😎🎱💪🏿💯
Just watched this at 3am and had to give it a shot, crazy pump, 10/10
During last 7 reps do we have to fully stretch
Damn that's a good idea I never thought of a routine like that
Bro, got a crazy bicep pump from this
I started doing it with push ups recently and it helped me to better feel my muscles and better control them throughout the motion
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
this a prison workout
Do you drink creatine?
How many sets to do? Is one set enough or should i do three?
Reverse 21s are crazier
How’s 21s close to failure any different to taking the muscle close to failure through a full ROM?
👍
if I could do 7 chin ups, I would do this for sure
21 pull-ups. yeah. I can't even do 1
Piernas de cigüeña
Constant tension in calisthenics seems counter intuitive and asking for injury. If HFK won't rep constant tension, that should be an indicator that it might not be great. Why not move on to Archers, or work One arm chin up progressions and get ripped that way? Or super set easier full range movements like Australian pull ups?
Frog 🐸 British people slap yur white face turn to blood red ♥️ hahaha 😀
Is there science tho ?
do you rest between reps, or stay on the bar through all 21?
Stay on it obviously
Do i need to do like 3 sets of these in a workout?
I who built the strength to do just one: o_o
❤
Can’t even do 7 chin ups
What a load of rubbish
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.
How many pull-ups you think this man can do
Adding in partial??? Great idea!
Overlooks my starting point. Can currently do ZERO pull-ups.
You got this bros, don’t give up! 💪🏽
how quaint . . 21's - whodathunk it
does it have to be all in one go without letting go of the bar?
So that's what Drake meant
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
And you catch Co-Vid, and die anyway. Back to my kebab.
He skipped leg day and the days he didn’t he forgot about calves
I do 21s with curls for 6 years now aswell the pump is absolutely insane
3 sets of those 21s? Or 1 set 21s?
Can anyone explain
😎👈👈👈👈👈👈👈👊💯💯💯💯👊
I do 7 pull-ups, 7 assisted, 7 chins aswell
I don't know if I've ever learned more from a shorter video. Kudos and thank you.
To finish pull ups workout with this set ?
Bullshit
For me it would not be 21s, but 3s /s
How do you train beyond failure then