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Author	Topic: 21s
roobie Amateur Bodybuilder (Total posts: 66)	posted July 25, 2000 02:04 PM Please excuse my ignorace but could someone tell me how to do 21s. Thanks. IP: Logged
Rexie317 Pro Bodybuilder (Total posts: 406)	posted July 25, 2000 04:36 PM I posted that question before also. I'm pretty sure that the exercise is broken into 3 parts of 7 reps. You do the first 7 reps performing the first half of the exercise, the 2nd 7 doin the 2nd half and the last 7 reps doin the full motion. ------------------ Winners make promises, losers make excuses. " When the odds are against me I prove them wrong, when all else fails I succeed, when all else ceases to live I breath, when all turns to ashes from it I rise, so it doesn't matter what you throw at me or what you do, I am, I do, that's all that matters." -The Iron Tank. [This message has been edited by Rexie317 (edited July 25, 2000).] IP: Logged
Large & In Charge Amateur Bodybuilder (Total posts: 32)	posted July 25, 2000 08:04 PM You are right Rex! I'm a huge fan of 21s because they work the muscle so incredibly hard! Most people think that you can only do 21s for barbell curls. That's because this is the most popular exercise to do them with. But you can take any exercise and do 21s with. Now I've found that 21s work better for some exercise compared to otheres. But just take any exercise, break it down into 3 seperate parts, and go for it! If you are not use to 21s, only do 1 set, that' going to push the muscle(s) to their limits. After awhile when you can move up to 3-4 sets, you will deffinately know your working! ---------------------------------------- Use the SHIP principle when training Train...........................(S)mart Train...........................(H)ard Train with.....................(I)ntensity Train with.....................(P)urpose IP: Logged
Big Brother Val Pro Bodybuilder (Total posts: 676)	posted July 26, 2000 12:08 PM I do 21's (or something similar) on chest sometimes. Burns like a bitch. I don't do 'em for biceps very often. Or for chest that often. I only do 'em when I don't have a lot of time, and I want to blast the shit out of them in a short period of time. These are not something you want to do every workout. IP: Logged
roobie Amateur Bodybuilder (Total posts: 66)	posted July 26, 2000 01:05 PM let me see if I understand, when you are doing bicep curls you do 7 reps of just bringing the bar up and then 7 reps of bringing the bar down and then 7 reps of the full motion? IP: Logged
Large & In Charge Amateur Bodybuilder (Total posts: 32)	posted July 26, 2000 06:38 PM From your last reply roobie, I don't know if you are confused about how to do 21s or you just didn't explain yourself clearly. Start 21s in the same position you would start a regular curl. Curl the bar up to the halfway point, (90 degrees) stop, and then bring the bar down. Do 7 of these. Next start at the halfway point, (90 degrees) and curl the bar up all the way. Bring the bar down to the starting position (halfway point) Do 7 of these. Finally do 7 full rang of motion curls. These 7 are going to really push your biceps so dig down and make sure you have good form. IP: Logged
roobie Amateur Bodybuilder (Total posts: 66)	posted July 27, 2000 09:18 AM Thanks alot Large & In Charge, It was pure confusion not the wording. IP: Logged