21s

  • benarw

    Posts: 128

    Aug 18, 2010 11:09 PM GMT
    Performed two sets of 21s at the end of my workout today. It was totally awesome! I feel great. I started light to get the form right and my arms still kinda feel like jelly, Yay!

    Who else does 21s? If you haven't it's a great way to finish of your biceps.
  • NerdLifter

    Posts: 1509

    Aug 19, 2010 1:12 AM GMT
    If I remember correctly, 21s are where you do 7 bicep curls from the start position to mid-way. Then 7 from mid-way to full squeeze. Then the last 7 you do full curls. Do I have it right?
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    Aug 19, 2010 1:17 AM GMT
    Studinprogress saidIf I remember correctly, 21s are where you do 7 bicep curls from the start position to mid-way. Then 7 from mid-way to full squeeze. Then the last 7 you do full curls. Do I have it right?


    yes. i love doing 21's, but i use them generally to start my bicep workout. keep your elbows under your shoulders; the further forward your elbows are from your torso, the more you recruit your anterior delts and take pressure off from your biceps.

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    Aug 19, 2010 1:18 AM GMT
    Studinprogress saidIf I remember correctly, 21s are where you do 7 bicep curls from the start position to mid-way. Then 7 from mid-way to full squeeze. Then the last 7 you do full curls. Do I have it right?
    That's it. They are very cool. The Strong and Lean program includes them.
  • laxdude25

    Posts: 604

    Aug 19, 2010 1:18 AM GMT
    21's are a regular part of my bicep workout. i use a similar format for other exercises as well.
  • Space_Cowboy_...

    Posts: 3738

    Aug 19, 2010 1:19 AM GMT
    Studinprogress saidIf I remember correctly, 21s are where you do 7 bicep curls from the start position to mid-way. Then 7 from mid-way to full squeeze. Then the last 7 you do full curls. Do I have it right?



    Yepp that's right icon_biggrin.gif
  • Space_Cowboy_...

    Posts: 3738

    Aug 19, 2010 1:22 AM GMT
    illie777 said
    Studinprogress saidIf I remember correctly, 21s are where you do 7 bicep curls from the start position to mid-way. Then 7 from mid-way to full squeeze. Then the last 7 you do full curls. Do I have it right?


    Oh cool! I'll have to try them out tomorrow.



    Beast let me tell you my coach would have us do them in Conditioning and let me say I loved/ hated that man
  • benarw

    Posts: 128

    Aug 19, 2010 1:54 AM GMT
    There are some good vids on youtube demonstrating 21s.
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    Aug 19, 2010 1:57 AM GMT
    RealJock's workouts prescribe 21's also. You can see the videos here or on the RealJock YouTube channel.
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    Aug 19, 2010 1:58 AM GMT
    ZOMG I LOVE doing 21s. Well, after I do them. I hate them when the burn kicks in haha
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    Aug 19, 2010 3:48 AM GMT
    21s and drop sets are my favorite way to end an arm work out.
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    Aug 19, 2010 3:59 AM GMT
    Love 'em. Also, try 21's when using the Pec Deck. Do 7 halfway from back to midway, 7 from midway to grips meet and then 7 full range.

    BURN BABY BURN!
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    Aug 19, 2010 6:17 AM GMT
    a trainer had me start them right when I started working out at 37....love it--feel the burn. 3 sets until fatigue.
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    Aug 19, 2010 6:34 AM GMT
    drop sets of 21s mmmmm Love it.
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    Aug 19, 2010 6:37 AM GMT
    1969er saidRealJock's workouts prescribe 21's also. You can see the videos here or on the RealJock YouTube channel.


    There's a Real Jock You Tube channel??
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    Aug 19, 2010 6:37 AM GMT
    I did them yesterday...and yes...they burn...like my trainer says...'feel the burn, embarce the burn, love the burn'
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    Aug 19, 2010 10:12 AM GMT
    try 22s. It´s just a bit harder icon_rolleyes.gif
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    Aug 19, 2010 10:19 AM GMT
    uombroca saidI did them yesterday...and yes...they burn...like my trainer says...'feel the burn, embarce the burn, love the burn'


    BE the burn icon_biggrin.gif
  • MikemikeMike

    Posts: 6932

    Aug 19, 2010 10:25 AM GMT
    illie777 said
    Studinprogress saidIf I remember correctly, 21s are where you do 7 bicep curls from the start position to mid-way. Then 7 from mid-way to full squeeze. Then the last 7 you do full curls. Do I have it right?


    Oh cool! I'll have to try them out tomorrow.


    777 since you have better arms than any of these 21's guys- They should be doing your arm workout!!icon_idea.gificon_idea.gif
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    Aug 19, 2010 2:53 PM GMT
    21s are awesome. icon_biggrin.gif
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    Aug 19, 2010 3:03 PM GMT
    They are really hardcore!
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    Aug 23, 2010 8:10 PM GMT
    Been doing them for a couple years.
  • MuscleComeBac...

    Posts: 2376

    Aug 23, 2010 8:14 PM GMT
    Love me some 21's.

    Once in a blue moon I'll do a quad burn-out on the sled where I load up for four sets then strip off for four as follows
    Set 1 - 10 reps - add
    Set 2 - 20 reps - add
    Set 3 - 30 reps - add
    Set 4 - 40 reps - add
    Set 5 - 50 reps - strip
    Set 6 - 60 reps - strip
    Set 7 - 70 reps - strip
    Set 8 - 80 reps - strip
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    Aug 31, 2010 10:54 AM GMT
    sxydrkhair saidI have been doing this exercise more than a year. My arms got tired of it and I am trying to find something new. I can't think of any.


    How about doing seated dumbell incline curls?
    They're pretty killer too - love/hate them (which is about the way excercises should be in my book..)