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.
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!
For biceps, focus on deadlifts, squats, weighted chins, and heavy rows.
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.
H: 5'7" W:185
Goals: 495 -315 -585
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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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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
BP - 280 pause bench
SQ - 345 outdated
DL - 345 outdated
Clean and Jerk - 250
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.
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.
My journal: http://www.wannabebigforums.com/show...29#post2002529
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.
That's the answer to that. Little Jimmy does it again.
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.
"Some people want it to happen, some wish it would happen, others make it happen."
My training log;
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.