Beyond Bicep 21’s – While using 21 Repetition Plan to fight the human body


Heavy Weights VS. Light Weights for Big Biceps (WHICH IS BEST?)

Video taken from the channel: ATHLEAN-X™


4-21-16-4 Overload Method | Arm Workout with Josh Bryant

Video taken from the channel: Jonathan Irizarry


21’s Dumbbell Bicep Curls

Video taken from the channel: EnviroFit Gym


LEG EXTERMINATION Hack Squat INSANITY No Excuses Classic Hardcore Bodybuilding

Video taken from the channel: VintageGenetics


21s Biceps workout

Video taken from the channel: _ron_fitness Parikshit Barpujari


How to Do 21s | Arm Workout

Video taken from the channel: Howcast


Brutal Triceps Workout (SORE IN 6 MINUTES!)

Video taken from the channel: ATHLEAN-X™

Beyond Bicep 21’s Using the 21 Rep Scheme to Attack the Entire Body — Tiger Fitness Move beyond bicep 21’s by using this brutal rep scheme to attack all major upper and lower body parts. Move beyond bicep 21’s by using this brutal rep scheme to attack all major upper and lower body parts. Memorial Weekend Sale ���� CLICK HERE. 21s are an old-school muscle-building technique that used partial reps and a long time-under-tension to overload the muscle. While the old system certainly worked, tweaking 21s to spend more time in the mid-range is more effective.

21s can be successfully applied to exercises for the chest, shoulders, and back. Chest Press 21’s. This one can be done using dumbbells (i.e.

Dumbbell press, as shown in the video) or with a barbell (i.e. Bench press). How to do it: 7-Second Isometric mid-range hold. 7x Full ROM reps. 7x Partial reps (at the top range) Lat Pull Down 21’s.

You can do this protocol using any grip you choose (neutral, wide, underhand). Start with your arms fully extended down, and curl all the way up to your shoulders. By the time you complete your last repetition, you will have performed 21 curls – hence the name. Because you’re doing 21 curls, you will probably have to curl less weight than usual.

I curl 40 pound dumbbells, for example. The 21’s For Biceps Exercise is also called 7-7-7’s for biceps. It’s a great way to blast the biceps with an intense set of.

When bodybuilders want an incredible biceps workout, they do 21s.. The technique uses various ranges-of-motion during a curl to stimulate new muscle growth and build strength at the hardest parts. Well, if you use heavy weights and low reps to build any other muscle group, why would you use 21 reps to build bigger arms? This, to me, sounds like it is more of an endurance exercise. So you will be training your muscles for stamina rather than size.

But, again, will you really be training your biceps properly? The bicep is a 2-headed muscle. A close-grip hits the peak (long head) to a great degree, while a wide-grip targets the short, inner head with better accuracy.

The shoulder-width (standard) grip hits both rather evenly. With those truths in mind, what you’re going to do is 21 reps for the upper half of the curl, the lower half and then 21 full reps. Be willing to accept that executing 21s can elicit a lower-weight selection choice than that normally tackled in your standard 12-15-rep, full-ROM training routine.

Here’s how each eat set breaks down, with each ROM getting 7 reps, adding up to a total of 21: 1/ Lower Range Of Motion Bottom half of the exercise 7 reps per set. 2/ Upper Range. There’s nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. Multiple sets taken to 10 reps fall in the middle of the rep range (8-12) and are linked by studies to muscle growth, so you’ll find nary an exercise scientist who’ll disagree with that approach..

Even a science-based approach doesn’t work forever, though.

List of related literature:

When you can’t do another rep, you can still force the triceps to keep working by repping out with some Close-Grip Presses.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Instead, finish your final rep with the bar directly over your shoulders and your elbows locked, and then move the bar horizontally into the uprights.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Keep elbows close to your body throughout and concentrate on channeling power from your trunk into the movement as you press upward for 1 rep.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Then you do your fourth set with one rep, using a heavier weight than on the previous single.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Begin each rep from this point, pushing the bar straight up to lockout (b).

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Simply push both hands down in front of the body until elbows are straightened out and then slowly raise again to start the next rep.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Begin by grasping an EZ-curl bar and placing your upper arms on top of the pad of a preacher bench.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Once you can do 12 to 14 reps under control, change the position of your arms from the front of your chest to the top of the head, then to extended completely overhead.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Limiting your reps to five is even better.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Would it be even further beneficial to do a “drop set” or two of, say, seven reps after doing two sets of the 21’s? Or, would drop sets after 21’s be “defeating the purpose”?

  • You can build your cock muscle with light weights, but that’s about it. Force = Weight = Mass x Gravity. The greater the force (hence weight) the greater the muscle responds to muscle building exercises and subsequent growth. Now go away you bother me.

  • Jeff sir,
    I have a huge problem with my biceps,1st I have short biceps, 2nd I have bad looking biceps from front side unlike from sides.
    Please help me.

  • Dropping the dumbbells on your shoulders can cause an injury. Avoid dropping them on your shoulders, push straight up and come straight down slowly. It’s the same thing and get the same results.

  • Jeff I wanna thank you. I used to be an obese kid weighing 184 pounds when I was only 10. I’ve been following your videos and I’ve managed to burn the fat and now over the course of three years I now weigh 120 and look good.

  • From my experience when it goes to muscle growth you don’t really need heavy weight you need the right weight that is challenging but the reps have to be clean and you have to isolate the muscle. I used heavy weights before a lot for a long time but besides some growth in strength i got issues with my joints and no matter if you can do some reps with heavy weights, if you got issues with your joints the weight is just to heavy.
    Using heavy weights will also prevent you from isolating the muscle, there will be other muscles involved much more in the exercise to do the rep so biceps curls with 30kg won’t be effective when other muscles will take about 75% of the weight and the biceps gets only 25% of the 30kg, but if you manage to isolate the biceps, you won’t need 30kg you can do the workout with 10kg more effective if you can isolate the muscle and get nice, slow and clean reps and you won’t have any issues with joints anymore.

  • Jeff. I love that T shirt! Does it come in Blue? Are you wearing a large? We’re about the same size. These tricep workouts rock!!!

  • While I understand that there is a clear distinction between lifting light vs heavy, I figure I’ll ask out of curiosity if there is such a thing as going in between light and heavy?

  • Jeff been watching your videos for a while I was up to 250 lb now I drop down to 200 and look like a main motion thank you so much for they free sides and Fiction’s of Doing exercise if it wasn’t for you and the videos I wouldn’t have gotten the best out of my exercise from the gym great work thank you so much

  • Your thumbnails are so misleading?? Working out is not about being sore it’s about progress and being able to train everyday not 3-4 times a week

  • Wesley, I am 14 years old and have been working out for about a year and a half maybe two, I have about a half inch gap3/4 inch gap down my chest. Do you think this is normal, could it be that my pectoral muscles have not fully developed because of my age? I have been doing every type of chest exercise to target the chest at different points but the gap is still there, any advice? Thank you.

  • Tricepsore in 6min
    Do all three exercises as a serie, 1 min each exercise X 2 rounds = 6min
    1) DBx2 incl TricExt 21:e 10kg
    2) DBx2 Rev incl Kick-Backs, squeeze 1x 1min aap 10kg ( hold contracted to the full minute)
    3) S2 DBx2 flat TricExcenric, press to excenric 90* drop to shoulder 1x failiure 19kg

  • Minute 1: Light Weight Incline 21 Style

    Minute 2: Light Weight Kickbacks

    Minute 3: Heavy Weight French Press

    Minute 4: Light Weight Incline 21 Style

    Minute 5: Light Weight Kickbacks

    Minute 6: Heavy Weight French Press

  • love this “sore in 6 minutes” series. Would you be able to make a total body full work out program around it this concept? That would be awesome!

  • @Jonathan Irizarry
    Is this a Super-set? like you do 1 set of 4 then go to the 21’s or completely finish all sets of the seated curls first then move on to the 21’s after

  • Hey man thanks for the videos I use what you’ve shown as much as possible. Question how sore should I be? I feel slight residual soreness but maybe I have quick recovery (I am very lithe with lots of lean muscle).

  • All these videos are kick ass. Been applying them this week and wow! The only thing I’m waiting on now is a sore 6 on LEGS! We need LEGS!

  • I love 21s. I always do them in the beginning though to get that pump and finish with some spider dumbell curls and incline db curls.

  • Does this happen to anyone else. The closer you get to your goal body type. Guys like this don’t look as impressive as before. I used to be fat fat. Now I’m not skinny I replaced my fat with some muscle mass and now this body type doesn’t look so impossible. It’s kind of like being in 8 grade and looking up to highschool sr. Then being a Jr and seeing that the Sr aren’t all that.

  • And I see guyz at my gym with no guns, reason ur doing 12.5kg fuck I’ll do 20kg fuck form who cares��22″ is huge I’m 17″ long way to go��

  • Question for you heavy leg guys… I haven’t done legs to much until now.. Trying to step it up.. I understand this is a good one but what is the rest for building huge quads? Thanks!

  • How many sets. I’m guessing use a weight that makes it hard to get 8 reps. My top half is a little weird. Not sure if I’m starting too high and just shrugging at that point. Maybe I’m just not used to that curl position.

  • Hi Jeff i am one of your admires, two questions, First, are these kind of exercises are safe for the shoulders ( you mentioned the first one only)
    2nd, I think if you demonstrate in full for you’re viewers, That could be great to follow.

  • Lights weights of 3 sets of until failure reps. Also how many muscle groups for instance chest and arms. Average of 3 excersises or??

  • I bet jeff poops while slightly bending the knees and elbows forward to accelerate intestine muscle contraction on his lower abs thus also activating the top portions of his glutes allowing for the feces to flow outwards in an external rotation to prevent soreness

  • Lift heavy and even if you dont feel it in your biceps dont worry about it cus you workout your biceps and ignore these kinds of videos

  • theres a reason why this guy has bigger and more toned biceps than by far most weightlifters. I see guys at the gym doing curls with 60..70..80 pound dumbells and rocking their body all over the place. You notice what this guy is talking about? isolation of the muscle basically. And you can get that with less weight and the right motion. No wonder this guy is ripped.

  • He starts to talk about a topic which sounds simple in the thumbnail.
    Then he gets himself and the viewers scratching their head… What actually was the topic? ��
    By the end of the video everybody is confused and the very topic is lost.

  • I’m so thankful for your channel. I love the classic physique. The modern monsters of mass are impressive but I can’t imagine that people really want to look like that. Your look is ideal; big and powerful but still healthy and athletic. Perfect!

  • Can you do these 21s in sets of 2-3 or are they meant as just a one set finisher to your bicep routine? Would love to know. @envirofitgym

  • Jeff: For all you who say ‘I just can’t get my triceps to even remember that I trained them the day before’

    Triceps: Crikey, that was a tough workout today
    Me: Dude… I didn’t train you today. I trained you 3 days ago!

  • Could this issue with the Hack Squat come from lack of mobility in the back? I mean for bodybuilding standarts Tom Platz was crazy mobile. Just look at his pic stretching.

  • With the leg press try doing it with one leg. This will eliminate the back pain when you go deeper. You’re back stays flat to bench.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • Amazing my friend. Tips? Like seriously what is making you continuing to grow from 20s to 22s? And I mean actual lean muscle mass not water and fat gains please.

  • Hello, can anyone tell me what is a “fair” amount of reps of 21s? Im just getting into lifting free weights. So is 3 reps of 21s good? Anyone can answer. Thanks guys.

  • 0:25 The hack squat is my favorite leg exercise bar none, especially for quads. You can feel intense tension through the entire movement. What an insane pump. I also go all the way down and REAL SLOW! You have to savor the pain on this one ;-). I never really feel the leg press that much. I’ve started doing single leg presses in the assisted pull up machine instead and I feel I can more easily target different muscles depending on how I press. That exercise, when using FULL range of motion, I can feel in the quads, hamstrings, and glutes really well.

  • 22 inches biceps ����������������������������������������✊✊✊����let’s fucking GOOOOOOOOOO.. that’s all pure hard work too.. no steroids no cheats pure skills bitch

  • Thank you so much. Especially the fact that i had requested a triceps video. Please help with core development! as i seem to struggle with it. Not exactly looking for a 6 or 8 peck abs but to do develop/exploit as much core strength as possible. Abs as an after product are most welcome. Love your work!

  • Workout Summary for Triceps:

    1. Starts with two sets of dumbbells and an adjustable bench.

    2. Put the bench on an incline and pick up the lighter of the two pairs of dumbbells (weight should be half of what you usually use for a 10-12 rep set of lying dumbbell tricep extensions).

    3. Performing the lying tricep extension, except this time from an incline.

    4. Exercise is going to be performed in “21” style. Slow down the eccentric contraction.

    5. Once done, immediately transition to be face down on the same incline bench and grab the same pair of dumbbells just used.

    6. This time you will be performing a triceps dumbbell extension.

    7. Keep the upper arm behind the body the whole time to maximize the shortening of the tricep

    8. Next grab the heavier set of dumbbells and lower the bench to a flat position. Lay back and perform the bench press / eccentric lowering tricep extension.

    9. Do as many as you can until your triceps can no longer safely control the weight.

    10. Whole circuit is then repeated one more time for a total duration of 6 minutes for this tricep workout. Remember, you do not want to do every time you workout your triceps.

  • I don’t have those sophisticated machines in my gym, only have barbells and dumbells, that’s why I and my team like your video coaching. Moreover, your coaching is very simple to understand, very precise and short and no nonsense. You’re awesome. Tq very much bro.

  • I am trying to master the mind muscle control. I am a female that is newer to lifting. But your videos have taught me sooooo much. I love the muscle markers (visual)I am a strong visual learner.

  • I do not feel comfortable having those weights come down on my shoulders like that. I would probably put thick towel across them.
    Jut that’s just my scared ass.

  • Wes, as an older bodybuilder (54) going deep with squats and hack squats really irritates my knees. From what I’ve read going to beyond 90 degrees on either exercise starts incorporating hams and glutes do you find this to be true?
    Thanks for another terrific vid.

  • Help one of your Bras out, whats ur gym playlist like when u go to the GOLD’S??? Mine always be classic rock like Metallica, Slipknot or the new band like the Delta Parole. What urs bra?

  • I have been doing these biceps curls with what I have, 10lb (1), 25(2),30(2) dumbbells and one flat 25 lb to activate my bicep. With in minutes, my biceps activated. I’m hooked ����. They do WORK!!

  • I dont think it was necessary to do this video with out shirt unless the first intention was to show off because the rest of the body wasn’t part if it since it was related to biceps only……

  • thanks for video!! i love this workout.. I love this exercise, it makes me feel the full force on my biceps. I wanted to know if it was possible to use only this exercise only to develop the biceps or it is always better to accompany it to others, like hammer curl. yesterday I tried to remove my classic exercises which are: (3 sets of 8 curl strokes with rocker and z / 3 series of 8 repetitions of curl alternating with hammer / and 3 series x 8 repetitions of tractions tilted at the reverse grip bar). ) so I only left the horizontal pull-ups and did 3 sets of 21, s workout poù go well? it was tiring because it is as if they were 6 series of 63 repetitions: D I left 25 seconds of rest between one series and another. I have also seen that according to the handle of the rocker arm changes muscle band, so I ask, could I make 2 sets of 21’s with a tight grip and other 2 with normal grip by removing the horizontal tractions? I would go to develop the whole biceps

  • It’s safe to say that we call agree about what really works to build lean muscles. It’s about your body’s innate ability to produce testosterone isn’t it? Well, the best thing you can do is give it a little push and let it do its thing. If you get a supplement, such as the one mentioned in Brett Bindeoni’s site, you can definitely accelerate the process.

  • Jeff,
    Is there a any difference in lifting Palm up vs Palm down while doing bicep curls and spider curls? (like the difference between pull-ups and chin ups…)

  • my question is the guy working out with you hes always seen working out with u in videos and same workouts same intensity and same weights but hes not even half as good as you so whats the secret can you elaborate where hes lacking rest nutrition juice….regards

  • Why would you want to isolate your biceps? To me it seems like a useless movement. Wouldn’t it be better to do rows, that build you’re back and yourself biceps will get bigger anyway?

  • Hi..
    I am colon cancer patient.
    Want to ask you few question to mKe my life better.
    Could you please share your mail id?
    Thank you in anticipation

  • Jeff got some real artillery for arms. Make me wanna workout hard as hell but also quit altogether out of sheer envy/discouragement.

  • Yes I do love it when you show yourself to the actual series you laid out for us! Seeing you do all those reps really helps me see what the exact right motion is, and sometimes I like to play that while I’m doing it myself so I can see the right technique and adjust myself while I’m doing it!

  • I agree �� I saw the biggest gains once I lowered the weight and focused on mind muscle connection. And within a few weeks I was able to up the weight and started growing ��

  • My right bicep is reactive and i have full control over it, it contracts insanely good, even without weights. My left bicep is basically numb, mind muscle connection is very weak, the more i train during session numbness gets worse, and I can’t contract left bicep with all it force unless lifting a heavy dumbell. So i am stuck, if i go lightweight i can feel that not all of the muscle is contracting, and if i go heavy i can see that the muscle is contracting but I can’t feel any of it.

  • I love standing ez-bar curls with moderate & heavy weight. I feel it in my biceps in both, and towards the heavier end of the spectrum, my traps act as stabilizers and I get a boost in their strength, shape and density as a result. ��