Who does "21's"?

D

dave1980

0
I had an interesting time at the gym last night. I was booked in to see the trainer who did my induction, but he was ill so I spoke to another guy instead.
He seemed very into bodybuilding and suggested I do some 21's.

For people who dont know this exercise, you have a stack of weights and a bar (sorry not sure what the machine is called) and you pull it up halfway up your chest 7 times, then the next 7 from halfway up to full way, and then the next 7 reps is from fully down, to fully up.

Hard work, and certainly that (amoungst some other things he showed me) has lead to a much harder (read better) workout - where I have more aches so should be better for building muscle :D

Anyone else do "21's", good gains?
 
I have been doing them the last month, but my whole workout for the last month has ben 20 reps for each exercise (endurance training)
I think that doing 21 reps for the biceps with 7x7x7 is good, but for producing mass it will only take you so far as you cannot do 21 reps with a lot of weight.
The main objective of this workout is to work out both parts of the movement, as the firts part is harder on the lower arms, the second part take the weight off the lower arms and puts them more into the biceps themselves. then the last 7 reps are the full movement which at this point would be hard to do after completing already 14 reps...
I think it is a great set to do instead of regular bicep curls when you are changing your routine. Try doing this for a month or two and then go back to regular curls with 6- 12 reps etc...
If anyone has anything to add or any corrections to what I just said, please do.
 
I agree with Allon.

Remember that your body will adapt to 21s in time as well. So, make sure to change set/rep schemes and exercises from time to time. Keeps from getting bored too.

Another great muscle burner is the Pyramid Buddy Curl. Works best with only one other buddy. I've seen groups of 4 or 5 guys passing a bar around but I just don't see any great advantage to the exercise with that many people. (too much rest between sets)

In Health,
DM
 
Allon said:

I think it is a great set to do instead of regular bicep curls when you are changing your routine. Try doing this for a month or two and then go back to regular curls with 6- 12 reps etc...
If anyone has anything to add or any corrections to what I just said, please do.
Click to expand...

Good comments guys, it will be interesting to see how the bicep curls go after a month or 2 on 21's. :)
Hopefully I will be able to go for some heavier dumbells at that time.
 
21's are the best!! I love them...
 
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