Are 21's useful or a waste of time?

[Xtreme2001]

I've never done them, but I've asked a few guys about this exercise, and the majority of them said, "if you want to waste your time, do 21's"

I don't always believe what I hear, but I'm skeptical about this exercise.

Can you build nice size of this exercise? or is it mostly for a cutting routine, having high reps (21) involved?

 

[doubles1]

in the new MD Flex Wheeler says its one of the best exercises i havent done em in years but might give it a shot soon...


seem liek they would be good to add in after a strong compound movement like barbell curls or preachers...with heavy weights...

 

[b fold the truth]

I have always had the attitude that if you do your main exercise hard and heavy...your secondary exercise isn't that important. I would always choose a different exercise and rep scheme when I did my secondary exercise.

Remember...everything works but not for long.

B True

 

[Night Fly]

They are a good exercise for a pump, but I wouldnt' recommend doing them for more than a couple of weeks at a time. If anything, I would throw them in your workout just for something different. They put a lot of stress on my elbows.

Do them if you want...but I wouldn't make a habit out of it.

 

[kingslender]

Please pardon my ignorance...

the hell is a 21 ?

 

[scruples]

it's like when you get a face card + an ace...

 

[big4life]

Re: Please pardon my ignorance...

the hell is a 21 ?

It's when you are doing curls, you do......


7 reps from bottom to halfway point
7 reps from halfway to top point
7 reps of full curls

All without any rest between sets. They can give you a pump, but they are hard on the elbows.

You can also do them on different exercises.

 

[MarshallPenniford]

in the new MD Flex Wheeler says its one of the best exercises i havent done em in years but might give it a shot soon...


seem liek they would be good to add in after a strong compound movement like barbell curls or preachers...with heavy weights...

Flex said that? Or just took a check for having his name on that article? Hmmm....

 

[louden_swain]

I maybe do those about 3 times a year.

 

[p03t1c]

21s are not the top on my list. rather than pumping them to death i'd rather give them some thickness and hit them heavy.