3x 10chinups 10sechold 10sechold 3x 5 negative chinups 3x 10 close grip pull ups 3x 10 pullups 10sechold 10sechold 5x 2pullups 5 sechold 3x 10 phorm pullups 4x 5 close wide close wide achinups / apullups 10 sec hold max a chinups max a close pullups max hold
Back workout 3x 10 chin ups 10 sec hold 10 sec hold 3x 5 negative chin ups 3x 10 close grip pull ups 3x 10 pull ups 10 sec hold 10 sec hold 5x 2 pull up + 10 sec hold 3x 10 phorm pull ups 4x 5 close A - pull ups 5 wide A - pull ups 5 close A- chinups 5 wide A- chinups 10 sec hold Max A- chinups Max A -Close Pull ups MAX HOLD
I was stuck with my biceps and back even if I trained for 2 hours very hard and did around 200 advanced pullups in total. Then I did this routine. And they started growing again. Thanks
gerard bots Thanks dude! Yeah i build muscle but just very slow. Of course I did them in sets, always 10 - 12 reps and then 1 - 2 minutes pause. If you really want to build big muscles with calisthenics, you have to hold the pull ups or do slow negatives like enes does in the video. And do just 8 -10 reps, add weight sometimes, 5 - 10kg, confuse the body, it really works.
Drop sets are amazing for calisthenics! I've started a new routine for my back development. I can only do 11 real clean pullups but I set myself a goal for the first set: 15 pullups. Let's say I die at 11 pullups, but it doesn't stop there. I do 4 slow negatives, and then after that I do set 2. I can only do like 3 or 4 pullups on set 2 because I'm kinda dead, BUT IT DOES NOT STOP THERE WOOOOOOOOOOOOO I do continue with negatives untill I've done 8/10 ''reps''. Set 3 is kind of the same but I like to use a band and then I rep out as many pullups as possible, like you said it helps with the whole confusing the body which sparks growth. Set 4 is like an ultimate drop set I just do australian pullups as many as I can which is around 10 reps. CHASE THOSE GAINS BROOOOOOOOOOOOOOOOOOOOOOSSSSS!!!!!!!
Just did this workout today. Oh boy.. it definitely got me. I went til I felt like I had to puke.. then I still continued on. Barely made it. Really going to feel the pain tomorrow. Good workout!
Hey Enes Calisthenics, I just finished half of this workout, I can say that I feel the contraction and my muscles. Thank you for this workout bro! You deserve many likes :D
Enes ! Great work ! I'm happy you didn't quit ! I started Cali before watching your videos but you made my inspiration got even higher ! and I'm on good level ATM ! Thanks for your routines ! I'm enjoying your videos ! BTW Nice Transformation you got there ! ;) Have a good night ! and keep going BRO ! :)
ENES Hello, I have a question for you, you use your body weight or extra weight there too? And how much you need to take breaks between exercises, for example 1 approach performed 30 seconds break 2,3,4 approach, and a break of fifteen minutes and such breaks to do and with the extra weight and no extra weight? If I'm thin it will not hurt your weight gain, small breaks? Thank you in advance!
3x 10 CHIN UPS 10 SEC HOLD UP 10 SEC HOLD DOWN 3x 5 NEGATIVE CHIN UPS 3x 10 CLOSE GRIP PULL UPS 3x 10 PULL UPS 10 SEC HOLD UP 10 SEC HOLD DOWN 2 PULL UPS-5 SEC HOLD 2 PULL UPS-5 SEC HOLD 2 PULL UPS-5 SEC HOLD 2 PULL UPS-5 SEC HOLD 2 PULL UPS-5 SEC HOLD 3x 10 PHORM PULL UPS 4x 5 CLOSE A- PULL UPS 5 WIDE A- PULL UPS 5 CLOSE A- CHIN UPS 5 WIDE A- CHIN UPS 10 SEC HOLD MAX A- CHIN UPS MAX A- CLOSE PULL UPS MAX HOLD SQUEEZZEEEEE!!!
Dexter Ong Hey bro! I know how that feels. Check out our bodyweight back workout and other workouts. There are only four exercises per video and just be consistent with them and you’ll make gains 💪🏾
3x 10chinups 10sechold 10sechold
3x 5 negative chinups
3x 10 close grip pull ups
3x 10 pullups 10sechold 10sechold
5x 2pullups 5 sechold
3x 10 phorm pullups
4x 5 close wide close wide achinups / apullups 10 sec hold
max a chinups
max a close pullups
max hold
Back workout
3x
10 chin ups
10 sec hold
10 sec hold
3x
5 negative chin ups
3x
10 close grip pull ups
3x
10 pull ups
10 sec hold
10 sec hold
5x
2 pull up + 10 sec hold
3x
10 phorm pull ups
4x
5 close A - pull ups
5 wide A - pull ups
5 close A- chinups
5 wide A- chinups
10 sec hold
Max A- chinups
Max A -Close Pull ups
MAX HOLD
I was stuck with my biceps and back even if I trained for 2 hours very hard and did around 200 advanced pullups in total.
Then I did this routine. And they started growing again. Thanks
200 pull ups and no gains pretty sad XD but also fucking hardcore go hard man!
gerard bots Thanks dude! Yeah i build muscle but just very slow. Of course I did them in sets, always 10 - 12 reps and then 1 - 2 minutes pause. If you really want to build big muscles with calisthenics, you have to hold the pull ups or do slow negatives like enes does in the video. And do just 8 -10 reps, add weight sometimes, 5 - 10kg, confuse the body, it really works.
Drop sets are amazing for calisthenics! I've started a new routine for my back development.
I can only do 11 real clean pullups but I set myself a goal for the first set: 15 pullups. Let's say I die at 11 pullups, but it doesn't stop there. I do 4 slow negatives, and then after that I do set 2. I can only do like 3 or 4 pullups on set 2 because I'm kinda dead, BUT IT DOES NOT STOP THERE WOOOOOOOOOOOOO
I do continue with negatives untill I've done 8/10 ''reps''. Set 3 is kind of the same but I like to use a band and then I rep out as many pullups as possible, like you said it helps with the whole confusing the body which sparks growth. Set 4 is like an ultimate drop set I just do australian pullups as many as I can which is around 10 reps. CHASE THOSE GAINS BROOOOOOOOOOOOOOOOOOOOOOSSSSS!!!!!!!
@@Bustical Nigga wrestlers workout for 4-6 hours and don't get overtrained. Instead they grow big af you wrong
@@anmoltiwarii depends on everyone,like u can workout 1 hour/day and still build muscle+strenght in time.
Just finished it, still a great workout after all these years
Just did this workout today. Oh boy.. it definitely got me. I went til I felt like I had to puke.. then I still continued on. Barely made it. Really going to feel the pain tomorrow. Good workout!
Man I can't wait until I get to your level on calisthenics. Your a beast !
Did you reach it eventually brother?
So how is it going?
Always the best routines from you. Thanks bro!!!
+David Tucker soon new ones brother,stay tuned
One of the best workout I've ever made . Keep it up !
my dog
Hey Enes Calisthenics, I just finished half of this workout, I can say that I feel the contraction and my muscles. Thank you for this workout bro! You deserve many likes :D
FairPlay to you Mann, getting a physique like that without a gym.
Thanks alot for the advice of focusing on squeezing the muscles more rather den paying attention on reps it helped me alot
Enese ti si najbolji u Street Work Out-u.
Samo nastavi tako.
When I hear these tunes I can't help but remember the greatest natural bodybuilder of all times.
+Peter Griffin Rich Piana u silly :p
your workout are The best workout i ve ever done
Rest between sets?Awesome video Bro keep up on the good work 💪💪
Spyros Karydas of course rest
@@jessek1252 Lmao he meant how much time
Kosa! Spoko sylwetka, tak trzymaj!
Absolutely amazing!:D felt crazy sore the next day:D
lol he's here!
2:04 Dimitry kusnestov (the 1 arm front lever photo) LOL you are awesome Enes. Thanks for posting this routine.
couldn't do phorm ones but it felt sick till there thanks !
Respect from Malaysia Kuala Lumpur
Enes you my Inspiration🙏💪💎
+Niggo Krpple thanks brother
from egypt : great job pro
thank you man nice routine we wait for more
Bro you are the best bodybuilder on calisthenics, because you make really perfect routines for different muscle groups :O Thanks ;)
Shit I tried it wasn't able to complete most sets, but this have me crazy pump! I will continue trying 💪🏾
lol same,this workout is hard as fuck
Enes ! Great work ! I'm happy you didn't quit ! I started Cali before watching your videos but you made my inspiration got even higher ! and I'm on good level ATM ! Thanks for your routines ! I'm enjoying your videos ! BTW Nice Transformation you got there ! ;) Have a good night ! and keep going BRO ! :)
just did it! nice. Thanks from Brazil lol
That is some sick stuff bro! Keep going and much success...
最高のモチベーションになります！！サンキュー！！
This back and biceps workout work very well!
I am new to your channel! And I am loving your content:D Your videos are awesome man!
Thanks, you,re awesome.
L💝've the getto style workout.havent seem you for a. While hope your doing well✌from England 🇬🇧
Its awesomeee routinee!! thanks Enes!!
you are awesome dude.
Osome workout man
You are great
aMAZING!thanks for the video!
freaking love it.
greetings from new york!
+utoobmann wooah far away hehe :D
+Enes Selimovic hehe yeah. calisthenics community is small though. Had to shout out cause of your hat
Get big man! Shout out
great video
good videoooo
amazing body bro!
:O
made it to the 4th exercise
bravo bolan!
Ty Enes!
Great!!
dude you look like vitaly way to much. nice workouts, thanks for the guidelines!
powerful man
Nice workout brah!!, i like the enviroment (y)
well done
Wow man! How long you've been doing this? Great result..
Cool video bro
great! tnx guy but phorm pull up was a mystery for me :-)
Awesome!
Great.... Keep it up
pisi na bosanskom .neznamo svi engleski.brate pravi si
2:56 To je to najbolja leđa na Balkanu i šire
song name ?? and nice job keep going brah!!
wow his rear delts look massive, what does he do for that?
^
Inverted rows and there varitions what he was doing toward the end of the video. They hit the dear delt HAAARRD bro !
sumnjam brate da je ovo sve natural snaga
Nice
I ve never feel so weak
you have a nutrition video? thanks man
The best!
ENES Hello, I have a question for you, you use your body weight or extra weight there too?
And how much you need to take breaks between exercises, for example 1 approach performed 30 seconds break 2,3,4 approach, and a break of fifteen minutes and such breaks to do and with the extra weight and no extra weight? If I'm thin it will not hurt your weight gain, small breaks? Thank you in advance!
Awesome Video Bro, can you do a Video for a warm up for beginners?
+Chris What chris said, Can you make a warm up for beginners video?
+Chris like what exactly do you mean
What's the song ? Heard it b4 but dk the song
How much do I have to rest between sets and exercicies ?
great video! how long do you rest in between?
tried it..and really worked _💪
can you make a pull up progression.
Can i have some weight training after this workout
3x
10 CHIN UPS
10 SEC HOLD UP
10 SEC HOLD DOWN
3x
5 NEGATIVE CHIN UPS
3x
10 CLOSE GRIP PULL UPS
3x
10 PULL UPS
10 SEC HOLD UP
10 SEC HOLD DOWN
2 PULL UPS-5 SEC HOLD
2 PULL UPS-5 SEC HOLD
2 PULL UPS-5 SEC HOLD
2 PULL UPS-5 SEC HOLD
2 PULL UPS-5 SEC HOLD
3x
10 PHORM PULL UPS
4x
5 CLOSE A- PULL UPS
5 WIDE A- PULL UPS
5 CLOSE A- CHIN UPS
5 WIDE A- CHIN UPS
10 SEC HOLD
MAX A- CHIN UPS
MAX A- CLOSE PULL UPS
MAX HOLD
SQUEEZZEEEEE!!!
I am a beginner, I do not reach your number of repetitions.Can I do them up to the repetitions that I reach?
Since i train with a vest, i am skeptical about this.
Will i lose strength?
bravo brate samo napred!!!!mozes li da letis ?:D
Funny Videos da samo napred
de ne moze!!
The phorm pull-ups are so hard though jezus
pff nice bro... you re my idol :D
hi enes i hope its not to much to ask. can you add tempo and rest time?
yeah that was good, respect! ay
hello how much rest between exercices please?
awesome :D
Muy bien!
+ABE 1990 thank you :D
Hello, where is this place?
Cómo planeas tu rutina semanalmente?
Cade os videos irmão???
Killer🔥🔥
Samo nastavi
How many years do it take to get to this point😯
The music name pls??
Daniel Alves - Darude sandstorm.
Enese uzimas li nesto od suplemenata
Hey enes um.. there are many exersize and idk which one is better for me to workout. There are just too many of them. Im so stress.
Dexter Ong Hey bro! I know how that feels. Check out our bodyweight back workout and other workouts. There are only four exercises per video and just be consistent with them and you’ll make gains 💪🏾
do you ever do weighted pull ups or your back is only from bodyweight
Yess bro.
How much per week with that volume!??
enes do you use suplements?
+Control if my memory dont fail me, he said in one of his videos da he does
how to make big fore arm
So what is your weekly routine?
where do I rest and how longggg
30-130sec I would say.
Thank you and btw this exercise is sooooo goood.