Let's do 21's!

If want to help your arms into new growth or peak them out, then 21s are for you. The technique works well with biceps, but you can use it on , shoulders, chest, triceps, even back Make sure your biceps are warmed up , you don't want to do these cold, a few set of curls at a moderate weight will do the trick here.I'll use the standing barbell curl as an example, you can also use dumbells Take a barbell loaded with about 50% of the weight you would normally use on a heavy set of 6-8 reps, If you're new to this start with 10lbs, my suggestion you don't have to take it :laugh: Start curling the weight slowly, but stop when you're halfway through the motion and lower the weight. Repeat these partial reps, bringing the bar only halfway up, for a count of seven, remember to go slowly, do not rush the weight, make sure your shoulders are back and you keep your head up. Now, on the7th rep, bring the bar all the way up. Squeeze hard at the top, and begin lowering the weight.(lower it on a 2 count, this will ensure you're creating stress on the bicep) only this time, stop lowering the weight when you're halfway down and pull it to the top again. Squeeze those biceps hard at the top of each rep.When you've completed 7 reps of these partials, immediately do 7 full reps with the best form you can.Which means full extension down, slowly, then back up to the top again. You'll have done 21 reps, 7 partial reps (half way up); 7 reps (halfway down) and 7 full reps. I would repeat this 3x's.This is an intense training technique, don't do this every time you train your arms. You can easily overtrain and then you won't see the results intended.