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Welcome to day 21. It was time to throw on the weight vest! Today's workout was ring chins, parallel bar dips, and weight vest squats. I did the chins and the dips in a superset for 3 sets of 10 reps each. For squats, it was a single set of 100. This was a fast and powerful training session that took around 25 minutes total. The perfect minimalist, no-excuse way to get in shape.

I prefer to train with unweighted calisthenics, but I am a huge fan of the weight vest. It provides an excellent change of pace and a bit of variety. It is also a great tool for those who want more strength than what the unweighted basics can provide.

Keep in mind, you can use the weight vest for a variety of movements, including rows, push ups, lunges, step ups, and jumps. While I only occasionally use the weight vest, in the past, I have gotten great results treating weighted calisthenics as just another variation, performing the movements 1-3x for every 7-10 days, utilizing the higher end of that frequency when I was really pursuing strength, and the lower end when I wanted to maintain strength or build it slowly. I think for those practicing high frequency unweighted calisthenics, this recommended frequency is a good place to start, but always feel free to experiment and see what works best for you.

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