12 Sets to Gain Muscle FAST (Very Intense Workout!)

Our Workout Programs: ➡️ calimove.com ⬅️
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[@yinyangworld.]

Summary: Pull ups/dips 6-12 reps 3 sets (3 min rest in between sets) Body rows/diamond pushups 15-20 reps 3 sets (90 second rest in between sets) 1st set 2 second eccentric/concentric 2nd set quick concentric 2 sec hold 1 sec eccentric 3rd set quick concentric 1sec eccentric Order of exercise 1 pull ups 2 body rows 3 dips 4 diamond pushups

[@marieete1rec361]

Hero

[@raksh9]

Thank you!

[@TheBEAST-si2sb]

Are all 12 exercises total?

[@deedd1440]

@@TheBEAST-si2sb you got any resulst?

[@Atlaspower78]

That is what I was looking for!

[@tommyslavic898]

That park gym is awesome. I missed most of the workout just admiring the bars, their color, design and configuration.

[@andrebaixo07]

I think they are in Algarve (Portugal), at Quarteira's Calisthenics Park. I've been there and it's really nice place to workout!

[@carlapr97]

@@andrebaixo07 wow thanks! Very cool place

[@achtungjamie]

Please do a lower body version of this.

[@Thatguy-rh5ls]

Yes!

[@jotr.9786]

Do atg heavy squats.

[@jotr.9786]

Gyms are like everywhere, even if most of them aren't the best.

[@jotr.9786]

@Wrong, wrong, wrong ... if you think squatting with zero weight on your back aka air squat will maintain your strength level like squatting 150kg for reps then you're delusional. You warm up with the bar then ad some light weight, thats it. Obviously your are week, never lifted heavy if that is how you think ...

[@ggarzagarcia]

Normally your legs are always carrying you when you walk, so doing calisthenics requires explosive training and weighted training for building muscle in the legs. Think of it: you "squat" when you sit down on a chair or jump. You "heel raise" when you tap your foot, stand on toes to see, or walk. When you kneel you "stretch" your hamstrings. Because your body is used to these movements, you have to "go EVEN, FURTHER, BEYOND" to get a good training for legs. And with calisthenics, explosive and weighted training for building muscle. Isometric for conditioning. Wear a vest or chains for standard lunges or calve launchers. Use a resistance band when you do lunges to pull weight, or carry actual weights (or combine, like weighted, explosive lunges). But more likely you are gonna have to use a barbell or some type of heavy sack to squat, deadlift, and calve raises. I'm sure they may do something and I try their workout :D

[@tristanmaxwell4355]

1. Pull ups 6-12 reps - 1st set : 2 sec up, 2 sec down - 2nd set : quickly up, 2 sec hold, 2 sec down - 3rd set : quickly up, 1 sec down - all sets have 3 min rests 2. Body rows 15-25 - all sets are same as pull ups 3. Dips 6-12 - all sets are same as pull ups, only reversed in order - all sets have 90 sec rests 4. Diamond push ups 15-25 -all sets are same as dips

[@apenasumrabisco2760]

You guys are awesome, I always follow your tips and my workouts just got better.

[@h3nninkh.560]

Junior AJ kk

[@user-hm2jj5uz8j]

2 days later still feeling the pain from this. I used a 10kg weight vest on the last set of each exercise to increase strength and this is a great upper body set of exercises 👍👍

[@bethanybarry7345]

What are some ways to lost lots of fat? I read lots of good opinions on the net about how exactly Okibetonic Secrets can assist you lost a lot of fat. Has anyone tried this popular lose weight diet plan?

[@ftakenouchi1464]

Love your videos and teachings. You are one of the very few most authentic and effective fitness channels I have seen yet on KZbin. Pls keep up the good work!

[@JPM32007]

That seagull flying over was everything

[@benr5983]

Awesome video. Just as every video. I know this isn't special, but every video of you guys is awesome.

[@arlyedamcanales]

Looking at Sven workout makes me feel invincible

[@Pietz89]

Ihr seit das Beste was youtube im Sport Genre zu bieten hat. Niemand erklärt und veranschaulicht besser einzelne Übungen oder ganze Workouts. Danke euch macht weiter so.

[@brq838]

Johny89 Johny89 athlean-x ..

[@captaindaveblack]

Finally a new video from you guys!!! That’s a really good idea for a workout, I’ve been doing something similar lately and I have to say you can feel the burn!!! 💪💪

[@blahniach]

Just by looking at this awesome workout I already feel my muscles being totally destroyed! I gotta give a try. Thanks guys!

[@MrKkgr]

Great workout,simple, effective and fits for anyone no matter his fit level

[@MinusTheGym]

Looks like an awesome workout, guys. Thanks! I wasn't too sure about it at first, but the tempo changes will do the trick ☺

[@hooman2605]

Simple, straight to the points, details. U gain new subs..

[@viruskayz]

Would I be able to do this with my shirt on ?

[@jcitizen7649]

Yes, at Planet Fitness

[@raksh9]

Of course not. The workout will be even more effective if you wear blue shorts.

[@FitnessmeetsCannabis]

not if there is a camera bro!

[@krandom9283]

@@raksh9 face pulls would make it better.... With External rotation : Jeff.

[@Watermelon-sm9xo]

You'll just rip a good shirt....

[@salmanhussain6863]

Doing this on every Monday. And doing a ring version on Wednesday. Very effective

[@LegionaryAtticus]

You guys and Red Delta Project are easily my favorite fitness channels on KZbin

[@fulviadraicchio1503]

I love these exercises, really effective! thanks for the video!

[@TexanInItaly]

Getting my mind right for starting this afternoon. Just finished their 4 week program, and have that nervous energy that you get when starting something new.

[@AmanSharma-or5vh]

How was your progress after the 4 week program?

[@nils0603]

Ich glaube das werde ich morgen statt meinem geplanten pull Workout machen😀. Danke Jungs💪

[@nils0603]

@DerSchwarzeJulian sauber 😁💪

[@rodrigopinto27]

Awesome, felt like I was hitting a plateau on these exercices, but tried with the proposed rep-speeds and it felt so challenging. Thank you!

[@mehdibc5852]

What a great video Calistenicmovement you guys are killing it keep hitting us!

[@justinh.1773]

Hey habe genau die gleichen Übungen bis auf die Dips in meinem Workout immer genacht, viele Dank für die ganzen Erweiterungen und Verbesserungen, die ihr hier präsentiert habt 😄

[@onewingedangel5113]

If these bars were available at my home, I wouldn't have gone to a gym.

[@adrienfallou9616]

If you have a park nearby, you can also buy gymnastics rings and hang them in the trees. I do that fairly regularly; it does make most moves more challenging (dips especially).

[@larjkok1184]

And if you had a gym at home you wouldn’t need these bars.

[@themistoklisk82]

Oggy Oggy and if you lived behind the bars you'd have a prison gym membership for free 😋 ...ok, not funny. I am really, really sorry.

[@Barkotina]

In Bulgaria we have those for free use in public parks.

[@MALKton]

buy a powercage for 300$ (if you have the room to spare) and go to town ...

[@mab963]

Thank you a lot, guys! You're content is not gold but platinum! Actually, one could do this routine for a very long time and progressively use mor resistance! Simple and elegant!

[@greenpowertemple]

you guys are always killing it!! this workout looks intense!!

[@Sk0lzky]

Unless you do it 4 times/week the number of working sets/week is a lot below what's needed for noticeable hypertrophy if it's your only upper body workout. At least if you're at an intermediate level. Decreasing the rest time by a lot could help by introducing metabolic stress though so don't be afraid to do it or include additional lifts for maximum effect!

[@giacbejo9920]

Sk0lzkiy 4 sets of: pull ups supersetted with handstand push ups; Australian pull ups supersetted with pseudo push ups; Chin ups supersetted with dips; Do you think it’s enough volume if it’s done 3 times per week?

[@rinne-8810]

@@giacbejo9920 Id suggest you check out Gabo Saturnos pull and push workouts. I'd say if you do those 2 push 2 pull days and a leg day thats absolutely enough.

[@CanChristopher]

Been doing something similar in recent weeks... Just finished this The change in tempo makes a huge difference.. 👌

[@nobodycares6941]

So on a scale of 1-10 how good is it?

[@trainlikeawarriorworkouts]

Great video, bodyweight training is incredible! Far too many people overlook the power of their own body 💪

[@peterkjrgaard7890]

Damn!!! Tried this workout after some months off - and I am BEAT!! Thanks for another great workout and awesome content!! I’m gonna stick with this the next couple of months!!💪

[@iTzDiogoYTTM]

That´s in Algarve, Quarteira xD im from there Keep the good work guys!

[@OhDevBeard]

Has anyone actually done this? I’ve been doing it for 3 weeks and it has easily become my favorite routine. Strength, hypertrophy all in one. Legit.

[@777tillinfinity]

How many days a week? I was going to try it every second day...

[@fabiomarques9872]

How many days a week?

[@black_s0ck]

Probably 3 to 4

[@777tillinfinity]

@@ekibaevdamir9345 I do just 2 sets for each move and feel alot of strength after 1 month. Always bern skinny but has stretched my back out. Stand with much better posture

[@Yungzaeclips]

This workout hard and it keeps me consistent thank you so much

[@83DrBones]

geil! Danke für das Workout. Ihr seid echt ne Bereichung mit euren Übungen und es geht mir viel besser als mit Gewichten.

[@ahamedeesafaiz4182]

Can you do a tutorial on how to train for tiger bend hspu ....?

[@Hugrolio]

Is this in Quarteira, Portugal! Great video btw.

[@theodorosangelopoulos5705]

Awesome! Those 4 compound basics (2 pull + 2 push) are the staple of a calisthenics program and bulletproof to give you a solid upper body physique. It's good to see an approach like this that will give you that much needed extra something to avoid plateaus and go further.

[@suburbanflower]

I love this and already do a similar variation of this! Also it would be nice to have a recap of all the set rest times and rep speeds in a list form

[@amoghpratapsingh4938]

He looks damm muscular in thumbnail !!...

[@moikiemcsgandmore6472]

People will always look better in pictures then in videos cause in pictures you can choose your lighting and add shades so that will make you look ripped

[@rinnx1238]

He is muscular , just that the lighting in the picture exaggerated tha abit

[@calimove]

Hey Guys, we just released our new Website. Check it out: ➡️ calimove.com ⬅️

[@nothingbutfun5077]

Bro I am thin in body shape .how can I be fit

[@calimove]

Check our Workout Programs.

[@YazidZOUAD]

I thank you very much.Is it possible to put video translation in Arabic?

[@SD7skills]

Calisthenicmovement But why can‘t we login with our e-mail and password from your previous site? I bought your programs on the site that you guys had before. Auf Deutsch: Ich kann mich nicht mit meinen Login Daten von eurer vorherigen Webseite bei der neuen anmelden.

[@calimove]

Wir geben dir natürlich den Zugang zur neuen Seite. Du musst uns nur per mail kontaktieren: [e-mail]

[@frankfitme9770]

Great video, love the detail & camera angles.

[@notinuse2453]

I really like this video idea, thats how i found it. Keep it up I wanna see more videos!

[@saintshaggy1372]

Just before my workout. _perfect_

[@larjkok1184]

Fit4EPICness .

[@azgardian6280]

Good for you man

[@Sam-zm1jn]

I have been doing the same workout for months :) awesome results

[@777tillinfinity]

How often did you do it?

[@abdulvahid4203]

@@777tillinfinity start with 3 day a week.

[@777tillinfinity]

@@abdulvahid4203 Thankyou! Tried last week 4 times, every second day and had a really sore shoulder.. taken 3 days off, now will just do 3 🙏

[@abdulvahid4203]

@@777tillinfinity 👍

[@abdulvahid4203]

@@777tillinfinity if 3 days a week is tough just do it 2 days. When I started I did only twice a week. Learning to rest is very important.

[@SuperVOVANCHO]

wow, impressively detailed, i have NO questions after watching this

[@danielmalik6453]

So excited to try

[@hersenskim]

Damn! That thumbnail looks like photoshop! Well done Sven

[@dherbman]

Please pay attention to his body position doing the dip....its a chest dip, not a tricep on....thnx bro's this one is on my workout menu for tommorow 😎😉

[@persario]

This workout absolutely kills it. I was surprised that the high rep exercises were much more difficult for me. Defintely gonna work on them - keep it up guys your channel is one of the best calisthenics channels out there!

[@deedd1440]

Amy resulst?

[@asukachan07]

Wow free upper body workout. Thank you for sharing!

[@els3099]

I'm Sven's fan. I think he's really cool.

[@dlpmovement]

Yes @egor

[@2Kaleb]

@@Brigand17 no that's El eggs

[@els3099]

@@Brigand17 the dude doing exercises is Sven, the bald one is Alex.

[@aiLoveE]

sounds good, what,s the science behind it?

[@chard6649]

Real good, high quality! Keep it up

[@phil5037]

To this day I still recommend this workout for beginners of any sort of lifting, not just calisthenics.

[@jeylsonferraz5454]

Falta um canal BR com uma qualidade de informação dessas

[@Grigua81]

What about RESTING TIME in between DIFFERENT EXERCISES? Ex (3 set Pulls up) - resting time? - (3 sets body row)..and so on..

[@bekaryszhabagin5011]

I quess three minutes as well

[@ovomesmaraphfu]

Youre really stupid

[@Yosf_Nidali]

Amazing program, I'll use it one day every week 💚

[@Len_Dog17]

Thank you for this guys - will be sure to give it a try!

[@mohamedatef9688]

Is it okay to change the order so after the pull ups do the dips then the rows then the push ups ? Also is it okay to do supersets ? For example a pull up set then half the rest time then a dips set .....etc

[@MusZism]

no, that's not okay, you will be arrested if you do so

[@777tillinfinity]

@@MusZism Thankyou!! People are taking the order of the workout as a joke, sadly.

[@GuillovB]

What do you guys think about my routine? 4x4 muscle UPS (no kipping) 10x4 Pull UPS 15x4 Dips 16x4 Push Ups (Usually Variations like Diamond, Decline or Explosive) Repeat Pull Ups, Dips and Push Ups in the same order one more time, using the basic form and less reps (8x4 Pull Ups, 10x4 Dips and 12x4 Push Ups) One minute rest in between series, 3-5 minute rests in between excercises

[@falkvambrie103]

Also incorporate body rows for the middle/upper back, but really good!

[@onceuponthecross1]

good for a friday night pump, not great for strength or muscle :(

[@Beats-By-Anthony]

Add Front Levers too it and don't forget to train the lowerbody at least as hard if not harder!

[@oscarg1006]

You can do 4 muscle ups but only do sets of 10 for pull ups?

[@zenmaster9223]

What about lower body?

[@DarkAloneMan]

Awesome advice here! Thank you

[@abelezadaforca925]

Sven, You are my great idol, inspiration. Soon I will buy the program, and it will be incredible to be trained by you

[@fabiolima943]

This spot its in Vilamoura , Portugal right ?

[@alexandrepires8816]

Yha

[@destinedtobedifferent9921]

Lol just woke up

[@larjkok1184]

BLUEDRAGONFLY Lol just went to sleep.

[@KongGooksu]

I found this very helpful especially when my work is overloading and I only have 1 or 2 days per week to work out added with a HIIT circuit afterward

[@fidopapoi7792]

Practical yet not easy, thank you! Will try.

[@Safwan_Raja]

I have a question. I am used to circuit training with minimum rest between sets. I often hear that you should keep rest short to keep the body warm etc.... So is it alright to take such long rests between sets? Thanks

[@calimove]

Yes, very short rest times and circuit training is the worst thing you can do if you train for strength. When it comes to building muscle it's one of many other methods but it's not the best way.

[@Safwan_Raja]

Thanks

[@febrianadam4970]

After watching a lot of videos like this and did it everyday, i feel my body looks more shaped, i'm curious is it just my feeling or it really did work . But at least it gives me motivation to workout more.

[@Richsthenics313]

Great video, I love calisthenics so I will subscribe👍🏻👍🏻

[@michaelmarks3230]

Wow this video is the best I do this videos look after for at home. It help and this is back muscls and strong born. Very best video👊👊 I like it and like your channel.🖒

[@tampstv9868]

I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge diet, I have noticed great muscle growth.

[@planck10-43]

the govment removed our playground workout equipment.. time to get creative..

[@markiyanhapyak349]

AMAZING! Just Incredible!!

[@jomojenkins8376]

Thank you . Your channel is great

[@letz950recordzZer]

Ahahhh its mine, I've got the same routine

[@franciscogomezastua4155]

Me too, it's what I started doing when I got rings at home. But this gave me a better structure.

[@dropsnooze5274]

@@franciscogomezastua4155 When did you moved to another plan? It's also what I've started with last year, except I am doing pull-push-pull-push. I am currently at 10 pull-ups max and started adding weight to that but I wonder if I should progress or start implementing skills. Yesterday I included a 5 min handstand routine befor I start working out and think I will continue with that. Any more advice?

[@franciscogomezastua4155]

@@dropsnooze5274 I'm not the best to be asking for advice but I prefer to keep pull-pull-push-push so to take the muscle closer to failure before moving on to something else. I think that's the reason they recommend doing both excercises on one leg before moving to the other leg in this other video: kzbin.info/www/bejne/m4jci4qQqdumrs0 As for progressive overload vs skills it depends on your goals, I'm a hardgainer so I tend to prioritize hypertrophy.

[@user-ko9dg5qi4w]

chin ups for pull ups for the biceps?

[@calimove]

Yes you can do Chin Ups instead of Pull Ups or just do the Bodyrows with a "Chin Up Grip".

[@user-ko9dg5qi4w]

nice, thx for the answer😎

[@michaelmorse2216]

Hanging rows also work biceps.

[@FacePullTiToX]

GREAT video! Another example on how to make plenty of progress with the SAME exercises by modifying a couple of variables here and there. DANKE El Eggs and Sven. Keep it up

[@sacalisthenics4467]

Very informational. Thanks.

[@tiptopridhi9848]

where is my favourite blue shots abd bald guy ?? PLEASE take him in your vedios too like before yoy does... ✌️peace ... no offence

[@inesdelahoya2045]

Mr. Sven is so beautiful... xoxo

[@Firase]

amazing video as usual and also new idea.. keep going

[@juliuszbieniek9031]

Fast effective hard, thanks for shearing.

[@MISTERBONG228]

FitnessFAQ Is gonna be upset about this upload...

[@rktobi7828]

Lol

[@Nunak91]

Why? He was about to upload same topic again?

[@sameralhamdan7424]

@@Nunak91 i think it is because he like high sets workout

[@chaosringen]

Actually they are friends in real life so I doubt he would be upset haha

[@rupeshchikane4031]

Plz do lower body workout...

[@arshenio45]

4:33 il never be able to do that!

[@tordlarsson5818]

Haha I see what you did there

[@AdrianOnBars]

Yeaa love the detailed tempos

[@xd-qi6ry]

Awesome video I think imma stick to this for a month or 2 until I can focus on he main calesthenics / street workout moves.

[@vasDcrak]

me: Totally gonna do these later later* me: eating ice cream*

[@Dawwio21PL]

10-20 sets for big bodyparts and 6-12 for small bodyparts, simple

[@212go]

Sets or reps?

[@monrad2411]

Says sets, my dude

[@Dawwio21PL]

MegaStar Dhoni Weekly sets per bodypart

[@kaizhang9530]

simple but not optimal.

[@arshenio45]

So 10-20 sets for my d@#&

[@josematheussw5007]

Best channel❤💪🔥

[@theviewer9363]

The music selection👌

[@TruthSeekerClub]

I want to ask and i hope i get an answer. When I do my exercises i don't feel my muscles burning but i barely catch my breathe. I feel like i don't get values like this. Any opinions ?

[@TruthSeekerClub]

@Youssef Mehni yes mate and it's animated so i am doing it right. But i feel my body can take more but not my breathe

[@danielr.4625]

@@TruthSeekerClub you need to check your breathing during exercise. Maybe too fast or too inconsistent. And do you smoke?

[@NolanTheonly]

you need cardio but make sure youre breathing through your nose while you do it.

[@falkvambrie103]

Cardiotraining! Go running and swimming at least twice a week.

[@gherardofaccio6730]

Maybe you do exercise in apnea

[@jeanjacques_Dessalines]

if you doing 25 reps for 5 sets of all of this, you still gaining muscle mass ?

[@braikka]

3 sets

[@jeanjacques_Dessalines]

braikka you can't gain mass with 5 sets ? 😲

[@Nunak91]

What do you mean? You do 5 sets of 25 pullups?

[@jeanjacques_Dessalines]

Nunak91 why not ? 😂 maybe not today lets say 10 reps of 5 sets of pull ups

[@Shinichi4Heiji]

@@jeanjacques_Dessalines of course you can gain muscle mass with 5x!

[@headicuss]

Definitely going to try this

[@jlethic5938]

Very simple but effective👍🏻 I’v found that the proper rest between sets is so important.

[@Dr_Cardiologist_99]

This is too easy....

[@irgendjemand4064]

You should stay at your base strenght training. This are not even real diamond pushups you do.

[@Dr_Cardiologist_99]

Guys.. I'm not joking...this nothing for someone who trained weighted calisthenics for 3 years

[@calimove]

Just make it harder by adding weight. We even say it in the video.

[@MrMethadrine]

You cant add weight on pushups.

[@joncolumbino744]

MrMethadrine decline/plate/dbs in bkpk

[@hironizer1332]

My workout is more intense than that... 4 × 8-12 Pull ups 4 × 8-12 Chin Ups 4 × 15 Dips 4 × 15-20 One Bar Dips 4 × 15-20 Australian Pull Ups. With approximately 30seconds - 1 minute of resting between sets. What do you think about this ? :)

[@cantankerouspatriarch4981]

Looks great, but add 4 sets of pushups at the end.

[@phenomenalbeing1398]

I use to do all that except 1 bar dips all with 5sets...

[@phenomenalbeing1398]

Now my routine looks like this Mon, wed and fri Warmups with pressup 3sets and hanging leg raise 3set DB/BB bench press 4set 6-8 Dips 4set 8-12 Aus pullup 4set 8-12 Pullup 4set 5 - 10 BB/DB Row 4set Overhead press 4set Squats/lunges 3-4set Db Flyes for shoulders 3-4sets ...sometimes I would add forearms excercise or weighted abs excercise

[@phenomenalbeing1398]

Due to slacking and not eating Enough I lost a about 2.2Ibs during bulkingbut so far I've gained nearly 10Ibs

[@Danactivo]

No, it isn't more intense because in the calimove workout each set is different, the tempo and isometric holds make the workout more intense and harder!

[@stanislavbusel1199]

Thanks for information. It will be useful for me.

[@tarekettabrany1266]

You have a valuable material to give to people... Very nice work indeed Can you produce a no music version? Much of a thank