The Best Workout You're NOT Doing 

Full video on 21's for calisthenics: ✅ ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-koqguIIzxNQ.html

21s on chin ups is a bicep destroyer (in a good way 😂)

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

Gonna have to try this. Close-grip chins are one of my favorite exercises anyway.

Thanks, just did 15's (5x) 21's (7x) was a touch to much but will work towards it going forward.

I'll start with 3 sets of 1s and work my way to 3 sets of 7s 😁

You got this bros, don’t give up! 💪🏽

On my birthday, wow how did I missed this one. Not only that, the best gift ever, will definitely add the 21.

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.

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 literally go to the gym to do Weighted pull ups and dips.

I don't know if I've ever learned more from a shorter video. Kudos and thank you.

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!

Amazing never occurred to do this on a pull up bar

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..

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.

Future me is gonna be so grateful for your videos. I know what I'm doing for tomorrows workout.

so helpful , thanks

that sound effect at the end is the best lol

Bro, got a crazy bicep pump from this

Will try this sequence tomorrow. It used to be Bottom half, top shelf then full range chin ups to me.

Doing this at this end of my pull training, this is really a hardcore one.

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 ✌️

Thank you sir!!

Excellent! I’ve been doing this without knowing it ! Thank you for the clear information!

Thanks bro i really needed this

I do 21s with curls for 6 years now aswell the pump is absolutely insane

One of the best fitness pros out there ✅

Good job 👏 👍

good advice sir, thanks!

Definitely going to try this out

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.

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

Good shit!

Arnold advocates 21's in his bb encyclopedia.

Love 21’ in biceps curls

Solid gems 💪🏾

My arms are growing just by watching you doing those pull-ups!

very interesting, definitely gonna try this

Damn that's a good idea I never thought of a routine like that

This is cool. Gonna try it.

Where in my workout should i add this? First bicep excercise or after its all destroyed to get that final pump?

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 used to do this, just not under this number! Nice vid!

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?

The best workout is the one your consistent with.

Much thanksss

Thx man

Awesome!

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.

I've never thought about using 21s for chinups

I don't get how this gets shown to me a year later... I'll be working on the 21's

You turn dull and boring workouts into fun and exciting 🙌🏻 and what is the most important is that it works

Straight facts can't lie 🔥🔥🔥

Gold!

Just like pressing locking out is full extension of the elbow. Locking out is the dead hang not the top

Looks great! but how can you do that with dips exercices?

Love it ❤️ 👏🏿 🙏🏿

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.

I started these about 5 weeks ago, and my arms Exploded in size! Love it's challenge

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

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.

I've always done my 21s with ezbar curls but maybe I'll try with pull-ups next time and see how it feels.

I’m on this tomorrow just to see how it makes me feel 😎🎱💪🏿💯

Not sure if strong enough to do 7, but i sure will try

Love you

I'm gonna try this at home.

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

21s are pretty awesome for bar curls, as well.

Rest time in between sets?

ah dude can’t wait to do this. dormant muscles 🤤

I tried 5 with each variation and already feel the pump, gotta work to the 7's

Just watched this at 3am and had to give it a shot, crazy pump, 10/10

Davvero un'esercizio potente!

One set? Or 3x7

Good to put some 2 sec pauses in all exercises halfway in all movements time under tension

Thank you, sir. But, how about the legs? I use these "wheels" almost all day long.

What do you recommend for hand placement. I usually do about a foot apart, but I see you do hands touching

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.

always on point 👉

The word salad at the end for good measure

Would you suggest small breaks in between each variant, or would you pull through?

Adding in partial??? Great idea!

“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?

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?

Something similar I did today, worth it!

Bro this is nuts

if I could do 7 chin ups, I would do this for sure

Can this protocol be done with all exercises?

How’s 21s close to failure any different to taking the muscle close to failure through a full ROM?

does it make sense to do “9s” or 12s” with this rep scheme if we can’t do 21?

i know this is a question more of the side of programming but, instead of my regular chin ups sets i do one of these or instead of the last set i do these? of course i understand this as a tool but i would like to know where to put it when i try it out

Happy Thanksgiving!!! 🙏💖🎁🎁🎁

To finish pull ups workout with this set ?

Chin ups really hurt my wrists. I only do pull-ups. Any tips on strengthening the wrists?

How many sets to do? Is one set enough or should i do three?