biceps..big help need

[fitwes16]

alright cool let me know how it works out for ya. Good luck!

 

[gip1984]

guys is there any rest period beteween first 7reps , other 7 reps and last 7 or it is all in "one shoot"?

plus is this exercise good in order to increase strength or mass? How many secs? I mean just one "21" per training or more?

lastly...should I perform 21 every week or alternate it with curls?

cheers

 

[Dukes]

alright cool let me know how it works out for ya. Good luck!

sarcasm?

yeah 21 no rest, go a little but heavy but not too much to breach failure, i do it 2x, it would in crease both strength and mass, and i do 21s along with other excerises, usually 2 to 3 more after that.