21's

[BlingMeter]

how often should someone perform the "21's'". and should they perform 3-4 sets of 21's?

could this work for tris and bench as welll?

[Timastyle]

i usually do one set of 21s at the end of my bi workout. Kinda of something to top the workout off. I don't know if this is good or not, but it works for me

[MixmasterNash]

They should be performed rarely, if ever. They're a "pump" exercise. The same thing can be achieved with any sort of high rep curl. They are not particularly suited to muscle growth or anything else useful.

If you want strong, big arms, do rows, bench, cg bench, chins, etc. and proper curls and skull crushers or pushdowns for "isolation". Don't wate time with gimicks to get a pump.

[BlingMeter]

alright thanks for clearing that up guys. i dont need no stickin pump!

[Joe Black]

Man, I have not done 21's in a while. I remember reading about them in musclemag a long time ago

Theres no harm in doing them, but as Mixmastermash points out theres nothing particularly useful about them thats all of a sudden going to give you huge bi's.... I would focus on the core movements, and perhaps throw in some 21's now and again if you like doing them....

[fixationdarknes]

What's a 21' ?

[getfit]

What's a 21' ?

21's performing 7 reps from the bottom point to midpoint then 7 reps from midpoint to top and final 7 full reps

[fixationdarknes]

21's performing 7 reps from the bottom point to midpoint then 7 reps from midpoint to top and final 7 full reps

I'm confused.

[Shad]

k 21 is the number of resp you are doing in this set...

its dumbell (bicep) curls

first 7 reps you curl your arm from relaxed (straight) to 1/2 the maximum curl range.
2nd set of 7 reps you curl your arm from midpoint to full curl position
3rd set of 7 reps you do full bicep curls

this is usually done on a bench much like a preacher curl, but instead of an angled platform; its straight.

thus 7+7+7 = 21... there ya go

[getfit]

k 21 is the number of resp you are doing in this set...

its dumbell (bicep) curls

first 7 reps you curl your arm from relaxed (straight) to 1/2 the maximum curl range.
2nd set of 7 reps you curl your arm from midpoint to full curl position
3rd set of 7 reps you do full bicep curls

this is usually done on a bench much like a preacher curl, but instead of an angled platform; its straight.

thus 7+7+7 = 21... there ya go

shad i was just typing and going to explain 21's when i saw you posted it good job!! hehehe!

[mpi]

Don't understand the point of 21s and all those partial reps. I wonder of people routinely do 21s on bench, squats, skulls, militaries et al.

[Vido]

I don't think people do 21's for anything except bis. People just like having a huge bi pump, and this is why they perform them. IMO the only benefit to doing partial reps on any exercise would be that you can use more weight, albeit over a smaller range of motion. However, this doesn't even apply to 21's as you end up using far less weight than you would normally barbell curl for your working sets.

[mpi]

I don't think people do 21's for anything except bis. .

That's my point, it is as if the bis are some magical muscle that responds to light weight partial reps like 21s. If they are so beneficial, 21s should be applied to all muscle groups as well.

[Vido]

Well, different muscles are composed of different types of fibres, so it's not as simple as that...but your point is totally valid.

[fixationdarknes]

So, how often do you guys do 21's ?

[Vido]

never

[BlingMeter]

lol ya, i dont want a pump. i want shredded muscles

[wrestlemaniac]

21s are so stupid. I've always thought "why not just do 14 regular reps" or even 21 regular reps if that floats your boat. I've always felt like this and you could probably imagine my dismay when my old partner would ask me to spot him for this time consuming set... especially since he'd get me to do most of the work for about 4 of his last reps from each group of 7 (12 total)and he'd still refuse to lower the weight.

[RichLockyer]

I kinda looked at them as a tool to develop form.
Not that you can't cheat on a partial rep, but it's going to be a bit more obvious that you've put some body english into it if you have to apply the brakes to stop halfway up. I think it's pretty hard to cheat the upper half of the rep.

I haven't done them since my first two weeks.

[body]

if you want good form, practise the exercise you will use.