How Bodyweight 21s Will Help You Build More Muscle

Written By: Todd Kuslikis
December 16, 2013

There are a bunch of advanced techniques that you can incorporate into your daily routine to get more muscle fatigue.

I learned this technique many years ago in the gym. Its a method of targeting each area of the muscle to cause maximum muscle damage.

In the video below I describe how to do them using bodyweight exercises.

Quick update. Just wanted to let you know about the Muscle Collective that is going on. Definitely want to check it out.


Show/Hide Comments (8 comments)
    • Todd Kuslikis

      Hey John, Charles Atlas is awesome. I have done quite a bit of research on him for my Isometrics program I’ll be launching in Jan.

      Be blessed my brother.


  1. h

    I like , I do it in my Dip

    • Todd Kuslikis

      Yep, that’s a great place to add it.

  2. Phillip Schlueter

    Doggone it my friend, a pistol squat is done with your heal on the floor, not up on the toe. I love 21’s though!!

    • Todd Kuslikis

      Hey Phillip.

      Yep, traditional pistol is done with heel on ground. Though pop up on your toes and you engage the calf. Adds more difficulty in balancing which is an extra challenge. 🙂

      Thanks for the comment!

  3. John

    Do you only do one set of 21? By the way that is what is called a Charles Atlas 2 push-up. The third variation is even harder where you elevate your feet. Cute training partner always helps! Lol

    • Todd Kuslikis

      What’s up John. I try to shoot for 8 sets. Though I don’t do 21s every day. Cool! Never heard it called Charles Atlas 2 push up.

      Thanks, Emma is my cutie pie! 🙂

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