How to Do 21s | Arm Workout

How to Do 21s | Arm Workout


Okay, so today we’re going to go over how
to do 21s. 21s is a specific thing, it doesn’t really matter what piece of equipment you’re
using, you can use 21s on any type of exercise, any piece of equipment. It’s just a rep range and a rep speed. The idea of 21s is to really tax out that
muscle, get full blood into it and really pump it up, you know the pump that everyone
talks about. To perform a 21, first you perform 7 reps
from the lower part to mid way, so it’s 7 there, and after that you perform 7 reps from
the top of your exercise to mid way. Once you’re done with those 7, you do a full
7 up and down. All controlled, not swinging, not cheating
the exercise. So with this, I’m going to use an easy bar. The wider you hold it the more the inside
of the bicep you’re going to work, the closer you hold it the more outside of your bicep
you’re going to work. So, I’m going to hold it right in the middle,
get a nice even workout for my biceps. Now again, a lot of guys like to use this
at the end of their workout just to pump their biceps, I love it, it’s a personal favorite
exercise of mine. You’re going to perform this exercise, feet
always a good base, knees not locked out, knees loose as you’re performing this. As you are performing this, you’re going to
come up halfway and down, halfway and down, never lock out your elbows completely, you
could do damage to your joint there, so keep that safe, so 7 reps here, after you perform
those 7 come to the top. Now you’re not going to be throwing it up,
and keep your elbows in place, if you bring your elbows out here you’re not really going
to work your biceps like you want to. So again, elbows are going to stay right by
your side. Come up to the top and come back half way,
this is where it gets hard, so now you should be burning, we’re going to perform 7 right
here all controlled, you’re not swinging it back and forth, all controlled. Get a good squeeze on the bicep, make sure
you’re breathing through the whole set. Now once you’ve finished that 7 you perform
the last seven which is full range, just like the standard bar bell curl, come all the way
up, squeeze, control the negative, all the way up, squeeze, control the negative, work
against gravity, breathe out, control, breathe in, work against gravity, breathe out, squeeze
that bicep and you’ll feel so much blood rushing to that bicep. and afterwards the results
are pretty good. And that’s 21s.

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