Did 21's for the first time yesterday, cant feel biceps, its AWESOME!!!

[punch]

Any one ever try these. If not, here is an explanation.

You grab an EZ curl or straight. Pick your wieght.

Start with arms down and bring wieght up until your forearms are parallel to floor. Do this for 7 reps

Then bring arms all the way up and bring them down until forearms are parallel to the floor( no further than that). Do this for 7 reps.

Lastly. Do FOM starting at the bottom w/ arms down all the way to the top. Do this for 7 reps.

21 reps in total for 2-3 sets at end of workout. Talk about concentration!!

Best burn I ever had. I highly recommend this as a shocker once in a while.

 

[Backlash]

I used to do those - the burn is absolutely killer. I could never decide whether doing half the range of motion was good or bad though.

 

[FatRat]

You get a killer burn, but then you would get a killer burn from doing 21 normal reps! Does a burn indicate a good workout?

I guess one thing about the half reps is that they stop you cheating by pausing at the top and bottom as you might on full reps. Also good for variation.

 

[punch]

I equate a burn like a surfer searching for the elusive tsunami. Its hard to find, but when you do, you make sure to ride it.

 

[CobraUTAH]

They are a killer lift I've done them before as well. I don't know if they are really that beneficial though, because someone made a good point 21 regular full reps of the same exercise would also be one hell of a burn. I think they are more for variation and something fun and difficult to do from time to time, but for actual size and strength I don't think they amount to much.

 

[crew9]

Ya theyre good for a change of pace. Remember "the burn" does not always equate to muscle growth

 

[nikkita]

Start with arms down and bring wieght up until your forearms are perpendicular to floor. Do this for 7 reps

Then bring arms all the way up and bring them down until forearms are perpendicular to the floor( no further than that). Do this for 7 reps.

don't you mean parallel to the floor?

 

[punch]

yes parallel, thanks.

 

[Debaser]

Remember "the burn" does not always equate to muscle growth

That's what I was going to say. By the way, the key to muscle growth is not shocking them, it's the opposite, consistancy. Consistanly and progressively adding weight to the bar is what leads to growth

 

[punch]

correct, however, shocking a muscle into doing a high intensity excersise such as 21's w/ max wieght can help break through plateaus. Key is to perform on occasion.