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@FitnessFAQs5 жыл бұрын
My Calisthenics Programs 👉 fitnessfaqs.com Follow Me: instagram.com/FitnessFAQs facebook.com/FitnessFAQs
@FitnessFAQs11 жыл бұрын
3 Down example: 3,2,1 for wide pull ups = 6 3,2,1 for close grip chinups = 6 3,2,1 for close grip pullups = 6 Total volume = 18
@prototype02372 жыл бұрын
I know this is extremely late, but what if I’m unable to do pull-ups at all. I really need a back and bicep calisthenics workout since I’m just starting out and I don’t want to develop an uneven body
@slashkokane2 жыл бұрын
@@prototype0237 I hope you have found ways already. There are progressive pull up variations for those who can’t preform them like negative pulls up and holding the pull ups
@prototype02372 жыл бұрын
@@slashkokane ive somewhat found out how now that I have been able to work up to 6 pull-ups from 1 in the past month
@slashkokane2 жыл бұрын
@@prototype0237 Oh bro you’re set then
@prototype02372 жыл бұрын
@@slashkokane yeah hopefully I can get to twenty, it’s my goal.
@FitnessFAQs11 жыл бұрын
You need to focus on "Pulling the bar apart" to increase activation of the posterior deltoid. Mentally commit to doing this with every repetition.
@FitnessFAQs11 жыл бұрын
Trying to get this method of training into the mainstream. It's too fun and effective to neglect. Highly recommend people who weight lift to incorporate pulling exercises as supplementary work. Thanks for your comment and support Heath.
@danboudreau16 жыл бұрын
Who ever gives Daniel a thumbs down on any of his posted workouts need to truly check themselves; we are all lucky we live in a time such generous people post free workouts and educated advice. Shame on the negative nancies who give a thumbs down.. if you don't enjoy the workout that's fine, move along! Still must respect it for what it is; generosity. Thanks Daniel. Respect.
@_kr1s5 жыл бұрын
🙌🙌
@sebastianalfaroadaui57955 жыл бұрын
True, that simple.
@joelloriamurillo52113 жыл бұрын
I agree bro, to me Daniel is like the scientist of the Calisthenics. He is one the best in this Calisthenics universe, if not, the best one due to the way he explains things with true and real facts that actually end up making a lot of sense always. Respect Daniel. ✌️😎
@kaiphan63353 жыл бұрын
Could be misclicks
@DarkShiny1211 жыл бұрын
you choose a number depending on your level, say begginer, you choose 5 so you do 5 wide pull ups, 5 close grip chin ups and then 5 close grip pull ups you repeat this with 4 reps for each kind of pullup, then 3, then 2, and 1 finally. Hope this helps.
@FitnessFAQs11 жыл бұрын
Damn straight, makes it very rewarding. Keep pushing.
@FitnessFAQs11 жыл бұрын
Endurance no doubt. It can be modified for strength by using a "Down that has a lower number" and adding weight or using a harder progression.
@EwokNubNub11 жыл бұрын
For all who are confused: 6 reps times the 3 exercises will equal 18 total. Then you do 5 reps times three exercises = 15 then 4 reps times 3 exercises = 12 and so on. At the end, you will have done 63 reps total
@아토맥스9 жыл бұрын
3 down=6=18 total means 3 reps x 3 exercises+2 reps x 3 exercises+1 reps x 3 exercises(9+6+3=18 total)
@wowawewah9 жыл бұрын
Thanks man. I was confused with that.
@saudrehman88104 жыл бұрын
So in a nutshell for beginner: I do 3 wide chin ups 3 under arm chin ups 3 over arm chin ups Rest 2/3 min And then repeat but now for 2 reps on all 3 exercises 1 rep on all 3 exercises
@ranchotv91004 жыл бұрын
Thanks
@duduneitorsepsiboi84674 жыл бұрын
That fresh 80s adult movie soundtrack playing in the background 🔥👌😩
@iathry9 жыл бұрын
Hey, I just finished my 7down workout for the fist time and it feels great. I have tried 5down first time 10 months ago. Thanks for this workout.
@igorivanovic47849 жыл бұрын
How does this work i dont understand can u type me intermediate workout
@robinyourhood1896 жыл бұрын
I took his advice, my back is beast mode now! best fitness KZbinr out hands down.
@malkaD4 жыл бұрын
RobinYourHood 18 same here! After 5 years in the Marines I still took his advice no matter how much fitness bs I was being told and I don't brag but man I tell you what 😎
@arikkatrich26833 жыл бұрын
Thank you so much Daniel! I'm finally able to feel my muscles and the pump😊 I'm so grateful!
@atlante43687 жыл бұрын
Very simple, effective routine. Easy to keep track of your progress. The video is short and to the point. This should be the blueprint for bodybuild videos. Cheers from Brazil!
@andresg.a3 жыл бұрын
Great workout Daniel, I went from intermediate to beginning at the end... it's so demanding. Cheers from Colombia mate.
@doug.henning.69666 жыл бұрын
It took 8 months but I finally got to doing 10-1 reps for this workout. So beneficial for my front lever and muscle-up training. And being able to bust out 40+ pull ups in a row is pretty bad ass.
@Axel-uk1vs6 жыл бұрын
jacob ronningen have you achieved FL and strict MU?
@doug.henning.69666 жыл бұрын
I can get 6 strict MU and 10 kipping. I can only get 5 seconds on the FL but im traing the dragon flag more effectively. I want to get up to 30 reps before i start training FL more frequently
@Axel-uk1vs6 жыл бұрын
jacob ronningen wow that is really impressive! Did you incorporate specific work for the FL and MU or was this style of training enough?
@doug.henning.69666 жыл бұрын
I did no specific work for either. Just worked on adding reps
@doug.henning.69666 жыл бұрын
Also, you should pull up as explosively as you can and lower slowly. This works strength and explosiveness. Saves time
@eman40522 жыл бұрын
Just finished with the 6 down took me a bit I was never able to do pull ups or chin ups, never really did body weight other than squats and push-ups but this was a great workout used a band to help me but I’m slowly progressing thanks for the workout💯
@edwardcosta293111 жыл бұрын
Holy freaking crap! I do pull-ups every single day. But lately I have just been doing the same things so I looked up something that would get me out of my rut. I tried the intermediate version not wanting to over do it and could only make it about half-way through before my arms just could not life me anymore. Awesome work out man, I am going to master this!
@FitnessFAQs11 жыл бұрын
183cm 87kg.
@tvaldez665511 жыл бұрын
WOW! Tried this a level 4, mand what a feeling! I immediatley notice a huge difference. Wider and dense. Thanks .
@mftgdeserteagle11 жыл бұрын
Hey Daniel can you please do a video on bicep training? If not, then just say what exercises worked best for you in terms of bicep building. Thanks, keep up the good work.
@FitnessFAQs11 жыл бұрын
No problem man, enjoy.
@kenzajunior11 жыл бұрын
this is the real version of pull-ups, you have become strong like an animal bro!
@GSPxRUSH10 жыл бұрын
I like videos like this that shows and gives u a plan
@roberthertzberg442110 жыл бұрын
Looks like a good workout. Thanks for posting.
@bunjicarlin18 жыл бұрын
Simple, sweet and we'll executed.. Thanks for keeping it straight forward.
@ignuz11 жыл бұрын
Been doing a basic strength routine for the past 10 months.. This looks like the next step I should take for the rest of the year as my endurance isn't that great.
@roberthertzberg44219 жыл бұрын
Thanks for the workout tips. Looks like a good workout.
@gr0sjamb0n8 жыл бұрын
love this song you chose! Fits very well. Keep up the good work your one of the very few that gives precise, straight to the point advice, and most important no bro science bs!
@shanemcnelis77118 жыл бұрын
The 'Downs' are explained at the end. Nice video man! Love the emphasis you put on Bodyweight training!
@CalisthenicTraining11 жыл бұрын
He means: by 3=6 .. you take 3 variations; 1.wide grip pullups ---> 3 reps 2.close grip chinups --> 3 reps 3.close grip pullups ---> 3 reps then drop down to 2-2-2, 1-1-1 = 18 reps
@BayOrca11 жыл бұрын
3 down example first set: 3 wide - 3 close grip chin ups - 3 close grip pull ups --- Minimal rest in between then 1:30- 2 minutes rest second set: 2 wide - 2 close grip chin ups - 2 close grip pull ups --- Minimal rest in between then 1:30- 2 minutes rest third set: 1 wide - 1 close grip chin ups - 1 close grip pull ups --- Minimal rest in between 9 (first set)+6(second)+ 3(third) = 18
@DarkShiny1211 жыл бұрын
Hey man, thanks a lot for this video, and all the others, I find them very complete, nicely explained and extremely helpful, so thank you very much, and keep it up! I will start this routine for back and biceps!
@BodyWeightRoutine11 жыл бұрын
Daniel, This is an excellent workout! I did it last week and this week. Doing the 5's down and I really like how it feels! Have you any ideas of how to utilise it with dips and push-ups?
@fitnesstrainingbyjon11 жыл бұрын
Gettin' huge Daniel! Well done mate!
@roadrunner8811 жыл бұрын
Amazing progress, Dan. Inspirational!
@1Heathpark111 жыл бұрын
If you ever need evidence that bodyweight exercises work....look at this guy. great job.
@JonathanFairfield11 жыл бұрын
Awesome! I'm going to do this tomorrow. Thanks for posting
@SiL3ntWolF1710 жыл бұрын
dude... your back is JACKED AS FUCK. whats your current split? im about to change my training style to upper body calisthenics and lower body weight training. Respects from Puerto Rico
@hyperzyph6410 жыл бұрын
I'm currently doing the same split and it works phenomenally.
@rozzerqwer11 жыл бұрын
close grip pullups is my favourite back exercise :D
@bodhi-kenyon2 жыл бұрын
Thank you Daniel! Love it!
@dxrkxtsvsk10 жыл бұрын
guys i need a little help i dont understand what means that 3 down = 6 = total 18 4 down =10 = total 30 help me pls? i need to try this
@MESub8 жыл бұрын
It means you decreasing the repetition after every set. For example, 1st set : 3 down = 3 reps x 3 exercises, 2nd set : 2 reps x 3 excercises, 3rd set : 1 reps x 3 excercises.
@dxrkxtsvsk8 жыл бұрын
ME Sub thank you i searched it i asked this 2 years ago while i was working out :)
@mo-hammadabunaser13676 жыл бұрын
Where are you guys now?
@deividlandaeta86824 жыл бұрын
Oh my god where are we now? All of us
@youceffd50284 жыл бұрын
Deivid Landaeta we are in quarantine
@dumbelmoreactiona975610 жыл бұрын
you have the body to a greek god!! probably the most amazing i have seen :) i've seen alot
@c0rnf1ake7 жыл бұрын
body of a*
@Emilianolokocho12310 жыл бұрын
ur back is fkin gorgeoud
@rukusbukus11 жыл бұрын
incredible strength
@Skimslife811 жыл бұрын
Looking sick!I will try this!You had awesome form and them gains are obvious.
@GiveMeLiberty311 жыл бұрын
@Piero Pacella Yes.
@MisinformationHater2 жыл бұрын
You can tell he had more power back then, now more beauty in movement.
@rolandobells73808 жыл бұрын
You should make a video of how much pullups can you do in a row!!!!
@c0rnf1ake7 жыл бұрын
many*
@sergiopradosoria37857 жыл бұрын
Ronaldo Bells All of them.
@LeXx0r7 жыл бұрын
look up his instagram. 30
@ATXpert7 жыл бұрын
all of them
@9577frasier11 жыл бұрын
haters better stay away from the dislike button good job perfect form
@Zanjistic11 жыл бұрын
Sick! How much do you rest between downs or a down of each type?
@Superman24wk11 жыл бұрын
Dude, you are my idle. i love watching your videos. Every day I check if you posted something new.
@ImSivy11 жыл бұрын
Thanks
@gustavoarteagazavala80867 жыл бұрын
love it totally going to try this
@fizzsprockets11 жыл бұрын
I'm also tall 6'4 actually and i'm only 14 years old But i can still do pullups just keep on working out It is harder for us tall people to do pullups, handstands etc But with alot of work you can acomplish everything
@NekoEspada11 жыл бұрын
it's at the end of the video, minimal rest and 1:30-2:00min rest in between rounds.
@n1chbuuhm11 жыл бұрын
Perfect form!
@narnia5k11 жыл бұрын
I know, kinda lazy to ask. I have subbed to him for a little while, but can't remember if I saw weights or not. And it's very professional for me what he does... Though this workout is very good for me :D
@JustBe311 жыл бұрын
Hey Daniel, great videos, i'm wondering are you working on Full planche, and if you do, can you post a video of progression. :)
@alexjones23410 жыл бұрын
also, how many times a week do you do this routine? thanks again.
@kaiphan63353 жыл бұрын
Lol no reply. 2 times a week should be plenty. 3 if you really want more
@daamteam10 жыл бұрын
Nice tutorial. Can't wait to build my own bar. Does the bar itself need to be specific or a "standard" one you can find in any workshop seller is ok ?
@petrcech48110 жыл бұрын
He has tutorial for it.
@llMick4 жыл бұрын
You were this shredded back in 2013 bloke? Farrrken hell!
@Lucky7367811 жыл бұрын
Wow. Best form
@ironwarrior7711 жыл бұрын
your body has changeddd!!!!!!
@genius3point1411 жыл бұрын
thanks
@MrADYYYY10 жыл бұрын
Nice, very nice technique !!
@godandjesus2188 жыл бұрын
this guy is built like my warriors
@BlueHefnerT11 жыл бұрын
Pushups ; Hip pushups, diamond pushups, regular pushups Dips; just alternate wide and normal dips
@MikeTuanNguyen11 жыл бұрын
Pull ups are the best for workout your lats. More people gotta get on it.
@miarames21852 жыл бұрын
Super 💪👍🤳✊
@double_cypher11 жыл бұрын
Great Workout!
@Unlucky13ification11 жыл бұрын
Finally! I've been waiting for a new video from you
@TheSpainy11 жыл бұрын
I was watching some of your older videos then clicked on the new ones...man you have changed a lot! How long did it take?
@TheParm199011 жыл бұрын
thanks great workout
@MikeDG005 жыл бұрын
make video on how to prevent neck and shoulder injury during dragon flags please (capula position, grip width, stretches)
@Neceization11 жыл бұрын
I have to say your phisique is impressive. One question though- Did you gain all that muscle by doing some weight lifting in the gym as well, or only by doing these calisthenics excercises like pull ups, push ups etc.?
@daniel11v3311 жыл бұрын
Powerful.
@kettlebellmusclegain8 жыл бұрын
have to hit all the angles for a strong back. nice vid
@Vahvafitness8 жыл бұрын
+SwingThis Kettlebell and Fundamental Strength Indeed
@giallocalisthenics11 жыл бұрын
Hi Daniel, good workout! Today i tried the 8 down with almost no rest between variations (
@ryanhurst306811 жыл бұрын
Solid work Daniel!
@MathieuDuchesneau11 жыл бұрын
Oh! Didn't catch the reps counting down. Thanks for the clarification. That said, awesome skill on the video. Keep up the good work.
@Pose00511 жыл бұрын
Most people good in BW/gymnastic type trainings are short, but you are tall, while very good with BW! Great Job!
@BlueHefnerT11 жыл бұрын
Sternum pullups, rows etc.
@iathry10 жыл бұрын
Just finished 5 down 2 cycles great workout. How many cycles do I need to do? If I did 2 cycles of 5 should I raised the repetition by 1 next week?
@julian31705 жыл бұрын
What does 2 cycles mean?
@FeedingTails11 жыл бұрын
damn, look at that form!
@JCTVFrance9 жыл бұрын
Hey ! I started this program a few days ago, and I will follow it until the maximum amount of reps (I hope ! ). Do you have an advice concerning the frequency of this method ? every days, 3 times a week, ....of course, I'm not only do that, I train other parts of the body. But nice method, really like it !
@igorivanovic47849 жыл бұрын
2 times a week every body part
@JCTVFrance9 жыл бұрын
Ok, thanks a lot !
@igorivanovic47849 жыл бұрын
no problem
@JCTVFrance7 жыл бұрын
YOu mean legs only one day ? even the calves ? ( mine need some serious grow...)
@snookmafia954111 жыл бұрын
never mind. i typed that before i watched the end of the vid! Thank a lot.
@allang199011 жыл бұрын
cool video man, is your training solely on body weight or do you also do some more "traditional" lifting??
@EnnyO_Lobby11 жыл бұрын
Nice, doing this!
@rustyfingers571011 жыл бұрын
can you do a chest and a scapula and trapezius video. Please!
@CTYPCL6 жыл бұрын
beautiful and fun workout your back is amazing by the way
@bullnorns11 жыл бұрын
hey dude what do you think about opposite leg raises like raising from your heel do they work your lower back and can you do a lower back workout video or a posture workout for getting a straight back and fixing a hunch and how to stand properly
@TheMyMilek11 жыл бұрын
yes
@darnellbrown828910 жыл бұрын
Im doing this today when I workout
@Skimslife811 жыл бұрын
Hey Dan,I was just wondering,why did you start doing calisthenics?For muscle growth?To be able to do gymnastic-like moves?Do you have a split?Sorry for so many questions....
@bengrindel7779 жыл бұрын
if I do 7 down, does this mean I do a circuit with 7 reps each excercise, then 6, 5, 4, 3, 2, 1? It would work out with the numbers you gave as I would end up with 28 reps for each excercise and 84 reps in total.
@Requital949 жыл бұрын
Ben Grindel you will be doing 7 of each variation, 7 wide pull ups, 7 chin ups, 7 close grip pull ups, then goes 7+6+5+4+3+2+1 x 3 = 84
@ilikessubway11 жыл бұрын
Your back is so jacked holy shit! Is all you do body weight workouts?
@gustavgustavgustav11 жыл бұрын
In what way? Pulling to the sides? Pushing? Pulling it back?
@EwokNubNub11 жыл бұрын
Nevermind i know how to do it now! I just watched it till the end lol