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

Wow, I built my arms with 21s curls in high school. Never heard anyone talk about it

@syedarsalan7592

Ай бұрын

Is 21 the name of the exercise or is he talking about reps??

@JorgeTorres_777

Ай бұрын

@@syedarsalan7592it’s the name of the exercise 👍

@Adityacode

Ай бұрын

​@@syedarsalan7592reps. It can be applied to almost any exercise.

@ForzaOwnz

Ай бұрын

@@syedarsalan7592 Both

@TheScamr

Ай бұрын

@@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"

Much appreciated Daniel Been watching your channel for years and it has transformed my strength & body for the better 💪

Something fun to add to my pull day. Thanks!

A video on how to deal with herniated discs workout for it please!

@MegaSHAKII

Ай бұрын

@FitnessFAQs

@adnaanu

Ай бұрын

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.

@AngeloManzi

Ай бұрын

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.

Great video as always 🔥💯

Dobry pomysł na zastosowanie starej metody💪

Interesting vid I will try this next workout

Amazing video!! 😮 My arms were “smokin” after doing these. 21s will definitely challenge you!!

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!

Thanks man literally yesterday was thinking about doing something different for biceps thanks broo❤

Always great content! Thanky you.

I really appreciate it! Keep sharing your valuable knowledge with the calisthenics community. Best regards

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.

Always love the content you put out!

Thank you I’ll try this one out 🔥🔥

i will definitely try it. Thanks sir you're like a big brother to me.

Thanks, coach.

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.

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.

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.

Cool idea!💡

I just did this earlier and it was intense in 3 rounds of 21.

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.

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

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.

Sir , I am watching always your video,

@K.D09

Ай бұрын

Please give a video with your saturnomovement exercise

tried this today, the last 7 reps are actually the hardest... damn

This came right when I felt need of this

How effective would 21s be with pullups to specifically target the back muscles for max gains?

Can we apply 21's with the push-ups to get the same effect?

@nbkw48

Ай бұрын

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.

@markobrelak7913

Ай бұрын

@@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) 😅

@juliencochard7679

Ай бұрын

​@@nbkw48 just load them w weights 😂

@kontankarite

Ай бұрын

​@@nbkw48this is so true.

@FitnessFAQs

Ай бұрын

I'd do them for higher reps in each range. Also, using a deficit would make the partials more effective 😊

I'll start with 3x5 15s or 3x6 18s

Please you amd saturnomovement combined one video with exercise

Turkish subtitle, please 🌿 Thank you, love from Türkiye ❤

That's correctly true 21s are old school but So effective anyway you are leveling up our life training broo

We can do it and with neutral or prone grip also

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.

Sounds cool 😊

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.

Updated ring pelican curl tutorial please

Daniel could you talk about the brachialis (vs "biceps") ?

Years ago I started watching Scooby (old school body builder on KZread). He preached 21s all the time. I’ve loved them ever since. Then, try 21s with dumbbells on an incline bench 🥵🥵

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?

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?

i finish it off with a final 7 full range

I’m gonna start with 3s 💪

Sold!

How do you mitigate “Golfer’s Elbow” when doing these?

@fp4782

21 күн бұрын

Try wrapping a band around the area.

so does it work with pull up too?

@PB22559

Ай бұрын

Of course, why wouldn't it? Same goes for neutral grip.

@Mosi_O

Ай бұрын

@@PB22559 just wanted to be sure :D

@BillBiggs1

Ай бұрын

@@PB22559lol

Dope.

@BillBiggs1

Ай бұрын

Do we still use that word

Do you ever train with the Australian Army? Some of your previous videos looked like their barracks/dorms in the background.

Pullups and chinups always made my biceps flat lol. It's weird. Like they get small. I have to do direct bicep work.

Yeeeaaaah I can only manage 6's so I'll start there.

I do this with barbell

Is that a Garmin Instinct 2X on your wrist?

I wish I could do chin up some Pull-Ups😊

@adnanbosnian5051

Ай бұрын

You can do chin up some Pull-Ups, my friend.

People don't get it. If it's to easy then you're doing it wrong.

Why the very narrow grip?

At 66 my level might be more like 15's or 12's.

@kek8230

Ай бұрын

Tf are those emoj loool

Think I'll start with 15's

Calabria with Dr Isratel please

Um...what if you cant do that...?

Will 21's work with any exercise ? Because I just got the idea to try this with chest dips.

@FitnessFAQs

Ай бұрын

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

Can’t do one, let alone 21’s.

Subtitles pleaseeee

❤

Did I ever tell you you have excellent form?

Hey, this is what I call super 7's. Same thing different name.

**Give your biceps a pump with 21s **Build your biceps with compound movements and more effective workouts that are not 21s

@tv26889

Ай бұрын

You could build your biceps doing 21's, as long as you progressively overload.

@SIIKAP1

Ай бұрын

@@tv26889 you can to some extent. But his arms, along with almost any dudes with big arms, were not built from 21s.

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.

@juliencochard7679

Ай бұрын

Load them w weights 😂

👍👌😁

hello i have a crush on you

I cant do 21s, I can do 14s

Like deployed!

Like if you have an injury or had an injury

Shit i did 22.1

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

what tf i happening in the comments?

@Trysomieflexntjes

Ай бұрын

Bots are ruining the commentsrctions everywhere.

@dingickso4098

Ай бұрын

@@Trysomieflexntjes while commietube censors every normal user's comment.

@ALBERTALIMOVICH

Ай бұрын

@@Trysomieflexntjes all the half-naked pictures, seems pathetic

Dumbbells are obviously superior

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.

Does this channel do anything else than reuploads these days ?

PSA: short partials are a complete waste of time

Dr Mike thinks 21´s are garbage

@somedude84961

Ай бұрын

Dr Mike also thinks front squats are garbage, he sold out

@TheSpainy

Ай бұрын

@@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.

@BillBiggs1

Ай бұрын

Something tells me this Dr Mike is not legit.

@TheSpainy

Ай бұрын

@@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.

what a bastard, using bots for engagement