Build Your Biceps With 21's (NOT CURLS)
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- เผยแพร่เมื่อ 3 ส.ค. 2024
- Download My FREE Calisthenics Workout ✅ fitnessfaqs.com/homehero/
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Chapters:
0:00 - How To Do 21's
1:00 - Benefits
2:44 - The Pump
3:41 - Mental Toughness
4:21 - New Gains
4:53 - Weak Links
5:20 - Grip Strength
5:51 - Muscle Size
6:32 - Change Difficulty?
8:36 - How Many Sets?
9:29 - 21s For Other Exercises
21's are a popular bodybuilding exercise for bicep curls. In this video, you will be shown a 21's home workout using chin-ups instead. You don't need weights or a gym because you will be curling your bodyweight instead. For the goal of muscle growth, 21s offer a lot of volume for bigger biceps. Discover how to make the workout easier or harder from beginner to advanced. - กีฬา
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Wow, I built my arms with 21s curls in high school. Never heard anyone talk about it
Is 21 the name of the exercise or is he talking about reps??
@@syedarsalan7592it’s the name of the exercise 👍
@@syedarsalan7592reps. It can be applied to almost any exercise.
@@syedarsalan7592 Both
@@syedarsalan7592 Its the 3 sets of 7reps as described. We also had some guys doing that when I was in the Marines. Usually it was the guys that couldn't do much pull up sand so it was very painful for the "fatbodies"
When i was a teenager (51 now), i got into working out with weights in the gym and 21's were talked about near enough all the time for bicep curls. As time went on they sort of got forgotten about and not talked about much, a bit like another good gym exercise, pullovers. Some old exercises thankfully got forgotten but it's good to see some of them getting revisited, researched more and talked about again. I'm relatively new to calisthenics and it's great to see someone from the calisthenics world realising the benefits of, and incorporating more things from the world of weights. There are great benefits (and a lot to learn) of both worlds, doing bodyweight stuff reminds me of climbing trees as a kid, i just wish i found it as easy as i did back then but i'm getting there even at my age. If anyone tells you you're too old to make decent gains in your fifties they're talking rubbish. I personally believe that a lot of things that people hear and believe are nonsense, just use your head. Don't push yourself too hard and don't do too much volume, quality over quantity, you might be surprised how quickly you can progress.
Great video as always 🔥💯
Always great content! Thanky you.
Much appreciated Daniel
Been watching your channel for years and it has transformed my strength & body for the better 💪
learned about these during the early stages of my lifting journey.. i was a newly clean recovering addict spending a my first month in in-patient rehab and i had picked up going to the gym as a main pillar of my recovery. my bunky was this gigantic black dude that had done time in prison and looked like a bodybuilder, and I as a young 20 something white kid with not one ounce of muscle on my frame started working out with him everyday and let me tell you... i had never felt muscle soreness like i did after doing a session of arms with my guy. easily some of my favorite exercises to do for arms now
Interesting vid I will try this next workout
Always love the content you put out!
Thank you I’ll try this one out 🔥🔥
I really appreciate it! Keep sharing your valuable knowledge with the calisthenics community. Best regards
Something fun to add to my pull day. Thanks!
Cool idea!💡
Thanks, coach.
Thanks man literally yesterday was thinking about doing something different for biceps thanks broo❤
Really good. I'll be starting those today. Yes, and it'll likely be rounds of 15, making sure form and tempo are good. Thanks again!
Amazing video!! 😮 My arms were “smokin” after doing these. 21s will definitely challenge you!!
Thanks for the this video!
Wow just yesterday I was thinking I'd like to do something like think this in my new workout for an upper body pull exercise
Sounds cool 😊
This came right when I felt need of this
Saw a similar workout for pull ups at the renaissance periodization channel, didn't know you could use it for curls or tricep extensions. Great video.
Thanks. I just tried this. I’ll be doing these again!
I managed 7 full ROM, then 3 reps at the top before my tendons felt as though they were going to ping right off my elbows like elastic bands. I’m just not used to having the reps that high. I’m more about weighted pull-ups and high pulls for lower reps.
i will definitely try it. Thanks sir you're like a big brother to me.
A video on how to deal with herniated discs workout for it please!
@FitnessFAQs
I've had two herniated discs. Speaking from experience. There isn't a particular exercise that will rectify it. You have to figure out what works for you.
Buy a foam roller and use it every day without fail for at least 5 min. Everyone can spare 5 min, if you do this you’ll thank me because a month later you’ll realize how much better you feel. The reason for this is the herniated discs bring the most pain when things are out of alignment. A foam roller will help you keep things in alignment daily, making the pain disappear altogether pretty much instantly.
I just did this earlier and it was intense in 3 rounds of 21.
That's correctly true 21s are old school but So effective anyway you are leveling up our life training broo
We did these in my High School "Physical Conditioning" PE class. It was just a technique passed down through the generations of the class, i guess. It would give you a crazy pump. They can get stale if you do them consistently for a couple weeks so you just throw them in for a while and then go back to standard rep schemes.
tried this today, the last 7 reps are actually the hardest... damn
Tried this when you mentioned it in another video a while back. Can confrim... THEY'RE HARD. And I haven't felt bicep stimulus (or soreness) like that in a LONG time.
Cool - been doing something similar as in mixing up the reps as shown. They key for me was that the bicep ( done on other muscles as well ) was always under constant tension regardless of where I was in the range of movement. I would do it until I had no more reps left within me before I stopped.
The problem with pull-ups is that you also work the back muscles but also, especially with this grip, that it "abuses" the elbow joint, as well as the triceps tendons.
Sold!
Dope.
Do we still use that word
I’m gonna start with 3s 💪
Over time partials, 21's, strengthen the weak area through the full range of motion.
We work this with push-ups and upright rows with kettle bells. Keep it fun.
Train for life.
Please you amd saturnomovement combined one video with exercise
Daniel could you talk about the brachialis (vs "biceps") ?
Updated ring pelican curl tutorial please
Years ago I started watching Scooby (old school body builder on TH-cam). He preached 21s all the time. I’ve loved them ever since. Then, try 21s with dumbbells on an incline bench 🥵🥵
Sir , I am watching always your video,
Please give a video with your saturnomovement exercise
Yeeeaaaah I can only manage 6's so I'll start there.
I'll start with 3x5 15s or 3x6 18s
Nearly all incremental upgrades in knowledge are a step closer to functional strength training. Bicep curls are weak at the peak of the curl. Fill in those gaps and boom, you'll have benefits.
i finish it off with a final 7 full range
How effective would 21s be with pullups to specifically target the back muscles for max gains?
I know it's not the subject of the video, but I'm putting together a core workout and crunches are very easy, so I created a variation that's like a mix between the crunche and the hollow body hold, I do the crunches normally but instead of the legs bent and on the floor, I keep them straight and in the air to make it difficult, I wanted your opinions on whether this is inefficient or good
Edit: and if is good what should i call this exercise?
❤
We can do it and with neutral or prone grip also
Pullups and chinups always made my biceps flat lol. It's weird. Like they get small. I have to do direct bicep work.
Do you ever train with the Australian Army? Some of your previous videos looked like their barracks/dorms in the background.
Calabria with Dr Isratel please
I wish I could do chin up some Pull-Ups😊
You can do chin up some Pull-Ups, my friend.
How do you mitigate “Golfer’s Elbow” when doing these?
Try wrapping a band around the area.
Can we apply 21's with the push-ups to get the same effect?
Conceptually why not? but tbh, 7 - 7 -7 pushups would be stupidly easy. Your tris are far more resistant to fatigue than your biceps so it’d need to be more like 20-20-20 at a bare minimum.
@@nbkw48 i was thinking more in terms of the approach, not the exact numbers. i just found out that i could not perform 21's (7+7+2) 😅
@@nbkw48 just load them w weights 😂
@@nbkw48this is so true.
I'd do them for higher reps in each range. Also, using a deficit would make the partials more effective 😊
I do this with barbell
Why don't you use the false grip in this exercise? Or to ask in a clearer way: for which exercises the false grip and for which the normal one?
Is that a Garmin Instinct 2X on your wrist?
Think I'll start with 15's
People don't get it. If it's to easy then you're doing it wrong.
so does it work with pull up too?
Of course, why wouldn't it? Same goes for neutral grip.
@@PB22559 just wanted to be sure :D
@@PB22559lol
Why the very narrow grip?
Subtitles pleaseeee
👍👌😁
Can’t do one, let alone 21’s.
Will 21's work with any exercise ? Because I just got the idea to try this with chest dips.
If there's enough ROM in the movement and you choose a challenging intensity for you, yes. Apply the difficulty concept taught in this video
At 66 my level might be more like 15's or 12's.
Tf are those emoj loool
Um...what if you cant do that...?
Hey, this is what I call super 7's. Same thing different name.
This isn't that hard because of the amount of pull ups and calisthenics I do, but I also see it's use for new people.
Load them w weights 😂
Did I ever tell you you have excellent form?
**Give your biceps a pump with 21s
**Build your biceps with compound movements and more effective workouts that are not 21s
You could build your biceps doing 21's, as long as you progressively overload.
@@tv26889 you can to some extent. But his arms, along with almost any dudes with big arms, were not built from 21s.
Like if you have an injury or had an injury
I cant do 21s, I can do 14s
The upper half of the exercise has no bad a little anabolic muscle growth so if you want the big muscles from the exercise don't make it unnecessarily complicated and just do the execution normally
Like deployed!
Shit i did 22.1
hello i have a crush on you
what tf i happening in the comments?
Bots are ruining the commentsrctions everywhere.
@@Trysomieflexntjes while commietube censors every normal user's comment.
@@Trysomieflexntjes all the half-naked pictures, seems pathetic
Dumbbells are obviously superior
PSA: short partials are a complete waste of time
Does this channel do anything else than reuploads these days ?
what a bastard, using bots for engagement
Dr Mike thinks 21´s are garbage
Dr Mike also thinks front squats are garbage, he sold out
@@somedude84961 Sold out to who? He simply says it´s a lot harder to load weight when front squatting than back squat.The weight ends up wanting to pull you forward and you can´t fully concentrate on quads.
Something tells me this Dr Mike is not legit.
@@BillBiggs1 try watching him and make up your own mind RP channel. I don’t see what is wrong with that opinion. It’s certainly a lot easier to load a back squat than a front squat.
More nonsense.
C’mon man, less talk. Your 11:00 minutes of blabbing could’ve been done more effectively in 5min - 7min by just doing the workout and telling us about it as you go.