21s

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posted by shortz

Never understood the concept behind 21s. I see people doing them all of the time and claim that they are great. I see one major problem with them. No one, NO ONE, has too much bicep growth at the elbow. Many guys have under developed bis at the elbow from short ROM and not going the whole way down. When I see the guys doing them, they aren't getting that stretch and are avoiding the hardest part of the lift for a majority of reps.

Can someone explain to me why they are so great considering the above statements?

posted by Thundercat

I don't even know what a 21 is bro!

posted by Storm

Well if you do them right they area great shock prouct for your bi's..21 is just a number you can do them in and 3 way varient such as 15's and 30's...Here is how you do them right...The first part of the movement is from the bottom half way up so you would do 7 reps in a half up curl on number 6 you would do a full curl and then go down from top to half way down 7 reps..At number 7 on the second part you will go all the way down and do 7 full curls...They are meant to be done at the end of a bi workout they are great for a good pump and build endurence and density if you go heavy enough...Storm

posted by RHNewfie

I agree, 21's rock if done right... I find they help my strength and endurance.

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