"21's"

[Drunken_Weasel]

anyone ever heard of these? i just adopted them from a friend who I went to school with.. he picked them up from his football coaches..

here's how it goes.. its a barbell curl method.

you can do these 3 in any different order.. you will do 3 sets of 21.. each 21 split into 7 diffrent altercations.. each of the 3 sets will be switched around in the order you do it.. IE - ABC, BAC, CAB.. ect
heres the 3 methods.. which are all part of the 21..

A- half of a curl.. starting from the bottom position, and rising and stopping when your arms are parrallell to the ground.. (strait out).. then back down..
B- other half of a curl.. starting at the parrallel mark.. you rise to the fully up position (to your chest/neck). then back down to the parrallel...
C- full barbel curl.. down to up.

Anyone ever do these? man.. when I did them with him.. I could feel my arms big time.. they got so pumped.. and now I am sore as fuck.. a day and a half later...

 

[TheOak84]

those are awesome, i used them once a month to shock my biceps.

also try this. they are called Catch Curls..

you and a partner take a bar with 50 60 or 70 pounds on it..
then, you do a rep, hand it to ur partner, he does 2 reps, then hands it back and you do 3 reps ect.. OMG. when you get to 15 or 20 reps... you DIE. the first time i did these we used a curl bar with a 5 on there. did up to 15. then jsut work ur way up..

they are killer.

 

[Cuts]

Ahhhh... good 'ole 21's ... the first "hardcore" biceps workout I (and I suspect most of us) learned... brings back nostalgia of that dingy, smelly, rickety yet somehow revered high school gym of mine. The rusty red, old equipment, the well worn workout mats, the hot cheerleaders that would periodically peek in causing everyone to lift even harder... those were the days...

 

[Drunken_Weasel]

Ahhhh... good 'ole 21's ... the first "hardcore" biceps workout I (and I suspect most of us) learned... brings back nostalgia of that dingy, smelly, rickety yet somehow revered high school gym of mine. The rusty red, old equipment, the well worn workout mats, the hot cheerleaders that would periodically peek in causing everyone to lift even harder... those were the days...

I regret never getting into Powerlifting, or football in highschool... I'm genetically built for it.. and it would have been good for fatloss.. .. To late for that though.. the past is in the past.. time to do it on my own!

 

[bigliftsCNU]

anyone ever heard of these? i just adopted them from a friend who I went to school with.. he picked them up from his football coaches..

here's how it goes.. its a barbell curl method.

you can do these 3 in any different order.. you will do 3 sets of 21.. each 21 split into 7 diffrent altercations.. each of the 3 sets will be switched around in the order you do it.. IE - ABC, BAC, CAB.. ect
heres the 3 methods.. which are all part of the 21..

A- half of a curl.. starting from the bottom position, and rising and stopping when your arms are parrallell to the ground.. (strait out).. then back down..
B- other half of a curl.. starting at the parrallel mark.. you rise to the fully up position (to your chest/neck). then back down to the parrallel...
C- full barbel curl.. down to up.

Anyone ever do these? man.. when I did them with him.. I could feel my arms big time.. they got so pumped.. and now I am sore as fuck.. a day and a half later...

think thats crazy??? try crazy 8's for squats

 

[gettinlarger]

I don't really see much of a need other than the occasional shock.

 

[saint808]

i used to do them once a month when i could effectively train biceps... it's more about the pump than anything else though (for me anyhow)

 

[JJFigure]

I do them on the preacher - not very often, more as a shock technique. You get a great pump, though!

 

[Lord_Suston]

use to do them when I was young and naive "actually believe what Weider said" Now a day I don't even bother, i firmly believe if you want arm size go do compound movements, then again I grow very easily...

 

[bigliftsCNU]

I don't really see much of a need other than the occasional shock.

bump! i totally agree

but crazy 8's for your legs are a different story... helps you work on your leg sweep.