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Thread: 21'S

  1. #1
    Wannabebig New Member
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    21'S

    I Recently Heard Of 21's For Biceps. Just Looking For Some Info On The Program. If Its Worked For Anyone And The Success You Have Had.

  2. #2
    Shrimp Ex3poo's Avatar
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    Big Black (Rob Dyrdek's Body gaurd) has 21 inch biceps,tho I'm not sure on how much is actually muscle
    Will be strong one day!

  3. #3
    All Natural Power Lunar Effect's Avatar
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    For biceps, focus on deadlifts, squats, weighted chins, and heavy rows.

  4. #4
    Squat Heavy, Squat Often Cards's Avatar
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    i'm assuming it's 7 reps from the bottom to half way, 7 rep from half way to the top and 7 full reps. If you do this after all your back exercises, one set should be enough. Focus on heavy compound back movements before you finish off the routine with biceps.
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  5. #5
    gettin' swoll munderw00's Avatar
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    Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Then, without stopping, bring the bar all the way up on teh descent stop half way until the bar is parallel with the floor. Do this for seven reps. Then, without stopping, do 7 full barbell curls

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  6. #6
    Senior Member youngguns's Avatar
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    they're stupid, don't do them. You cant work a portion of the bicep, it contracts as a whole. just curl the damn weight (if you must do curls...).
    I BEAT CURL JOCKEY
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  7. #7
    mrelwooddowd Patz's Avatar
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    I don't have a problem with direct biceps work. If you want good biceps, far be it from me or anyone else to tell you not to work them.

    But, biceps "schemes" are just that. Schemes.

    Just fatigue the muscle. If you have an arms day, then fine. If you don't then don't do biceps until you've used them for your back movements, so you can get the most out of them in those lifts.
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    Senior Member scrawnybastard's Avatar
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    Last edited by scrawnybastard; 10-22-2008 at 08:18 PM.
    I'll have to gain a bunch of weight just to be skinny, and then a bunch more to even look like I lift weights.
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  9. #9
    SchModerator ZenMonkey's Avatar
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    waste of time. do 4x8 concentration curls w/ a straight bar if you must. it worked well for me but squats and rows worked better.
    Sarvamangalam!

  10. #10
    The Project KarstenDD's Avatar
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    http://asp.elitefts.com/qa/default.a...=43571&tid=102
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  11. #11
    Senior Member Daone's Avatar
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    21's are only beneficial AFTER you have some respectable arms. If you want big arms concentrate on working your Triceps which takes up 1/3 of your arms.

  12. #12
    Senior Member Crankman's Avatar
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    Quote Originally Posted by KarstenDD View Post
    http://asp.elitefts.com/qa/default.a...=43571&tid=102
    That's the answer to that. Little Jimmy does it again.
    This is a really good one..!!
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  13. #13
    Bodybuilding Mythbuster
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    21's are a worthless exercise (to echo a couple of others in this thread)


    Why? The thinking behind it is that you work each part of your bicep (the top, the middle and the bottom). Sounds good right?
    Unfortunately the laws of anatomy and physiology do not permit parts of the bicep to be isolated. So what you end up doing are partial curls based on completely invalid reasoning.
    While partials are a valid training technique (for strengthing a weak link or injury) they are not that great for size. There's a reason people preach full range of motion. You wouldn't do them on a bench press now would you?

    I'd use standing barbell curls for a full range of motion up and down and skip the 21's altogether.

    Remember there are no secrets when it comes to bodybuilding. When it comes right down to it...you just can't beat good old-fashioned hard work.
    Last edited by Songsangnim; 10-23-2008 at 03:44 AM.

  14. #14
    Read this -------------->> pipes's Avatar
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    Quote Originally Posted by Daone View Post
    If you want big arms concentrate on working your Triceps which takes up 1/3 of your arms.

    2/3 actually...that's probably what you meant.
    5'11" 220lbs.

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  15. #15
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    Quote Originally Posted by Songsangnim View Post
    Remember there are no secrets when it comes to bodybuilding. When it comes right down to it...you just can't beat good old-fashioned hard work.

    Brilliant.

  16. #16
    Senior Member Daone's Avatar
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    Quote Originally Posted by pipes View Post
    2/3 actually...that's probably what you meant.
    Good catch!

  17. #17
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    Quote Originally Posted by Daone View Post
    21's are only beneficial AFTER you have some respectable arms.
    Makes no sense.

    If you're eating enough food, anything that works your biceps will lead to growth. They might not be an ideal exercise, but they will work your arms, obviously.

  18. #18
    Senior Member Daone's Avatar
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    Quote Originally Posted by Bracken View Post
    Makes no sense.

    If you're eating enough food, anything that works your biceps will lead to growth. They might not be an ideal exercise, but they will work your arms, obviously.
    True something is better than nothing, but and this is a big BUT if you want the fastest growth on your arms, 21's are NOT the way to go.

  19. #19
    All Natural Power Lunar Effect's Avatar
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    Quote Originally Posted by Songsangnim View Post
    Unfortunately the laws of anatomy and physiology do not permit parts of the bicep to be isolated. So what you end up doing are partial curls based on completely invalid reasoning.
    Kind of like when people do inclines to build their "upper chest."

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