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. http://www.GymPaws.com/Rodiney: 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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16 comments

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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).