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View Full Version : 21's Does Anyone Do Em



Abombs
12-17-2013, 06:23 PM
21's does anyone do these anymore? I love doing 21's for Bi's and Tri's it's a great pumping exercise to really cook those arms. I'll do 3 sets of these on occasion after my regular workout is complete to totally shock my arms. I like doing mine using cables to keep constant stress on the muscle group. For anyone who might not know what they are they are pretty simple to do. . If you were doing Biceps you'd simply start with your arms fully extended and do a half rep stopping when your arms are parallel to the ground, and then return to the fully extended postion...Then repeat this half motion until you have 7 Reps.....Next do a full rep pausing at the top squeezing the biceps and then lower half way until once again your arms are parallel to the ground...Hold it and then return to the top position and repeat until you have 7 reps...Once that's done do 7 full curls and your done....That's one set of 21's....Now give me 2 more sets of that and tell me how those biceps feel......Burn em

jas101
12-17-2013, 06:27 PM
I don't think anyone around here actually works out abomb.

- - - Updated - - -

I don't think anyone around here actually works out abombs. Sorry

Gibbs
12-17-2013, 06:28 PM
I've done em, I like em..... well as much as you can like em haha

-jwgibbons

heymrwaters
12-17-2013, 06:30 PM
been doing those babies for years.....I like how you don't need a really heavy weight to get the job done and the pump is still incredible... 3 sets of 21's is a killer for curls with strict form hah

MRG83
12-17-2013, 07:27 PM
I dont know what to call these but ill explain. You need a curl bar, 10 5lb plates and a partner. You start with just the bar for 7 reps then your partner adds 5lbs to each side and rep that for 7 all the way till you have all the plates on the bar then you work your way back down. By the end that bar feels like it weighs 150 pounds

murf23
12-17-2013, 07:41 PM
I dont know what to call these but ill explain. You need a curl bar, 10 5lb plates and a partner. You start with just the bar for 7 reps then your partner adds 5lbs to each side and rep that for 7 all the way till you have all the plates on the bar then you work your way back down. By the end that bar feels like it weighs 150 pounds


Done that many times and love the pump ...Also 21's are great but I havnt done em in a loooong time

Abombs
12-17-2013, 08:13 PM
I dont know what to call these but ill explain. You need a curl bar, 10 5lb plates and a partner. You start with just the bar for 7 reps then your partner adds 5lbs to each side and rep that for 7 all the way till you have all the plates on the bar then you work your way back down. By the end that bar feels like it weighs 150 pounds

You call those - No More

Cuz when your done with a single set you walk away going NO MORE I'm Done

GGG
12-17-2013, 09:32 PM
i do them all the time , dropset style...

SoCalJC
12-17-2013, 10:35 PM
I don't do 21's...I just run the rack. Start with 30's for 10 reps, then 25's for 10 reps...all the way down to 12.5. No rest, just put one set down, pick up the next set. I look like a puss when I'm struggling with 15's lol.

SlappyTX
12-17-2013, 11:26 PM
i do them all the time , dropset style...

^this. i love reverse curl drop sets. oh the burn!

jerseydevil
12-18-2013, 01:55 AM
I love 21's as a shock....

Valkyrie
12-18-2013, 04:24 AM
I tend to forget about them but they're a nice solid addition I like them as a finisher on bi's tris. Sometimes i throw them in on reverse ez bar cur for them there forearms. good stuff. good reminder.

l69lou
12-18-2013, 05:38 AM
I love 21's and do them or something similar every couple workouts . Sometimes as the last sets for a muscle or sometimes I do them as the FIRST movement and then continue on with the heavy reg sets for that muscle . Insane pump and failure . It is somewhat like FST-7 training which I really like , especially FST-7 2.0 where you do a single joint exersize for seven sets , 30 sec rest between , then do your reg heavy movements reg set style and finish with a compound movement 7 set style 30 -60 sec rest . I have had bicep pumps last for a day and a half after this . Brutal !

irish1987
12-18-2013, 06:10 AM
Haven't done them in years but they're great! Gonna throw them in next week to try to shock my bis and maybe do em for tris too

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focusfanatic01
12-18-2013, 07:00 AM
been doing those babies for years.....I like how you don't need a really heavy weight to get the job done and the pump is still incredible... 3 sets of 21's is a killer for curls with strict form hah

Totally agree there. The pump is insane. Makes scratching your head even more difficult

Vision
12-18-2013, 05:18 PM
I haven't done these since early days... I lift till failure and don't count reps, my intensity and volume is so high, that there's little to no need for these when I'm done..I'll clean up with some hammers and pinwheels for a pump before leaving the building, Light weight and take what I need till failure...

jerseydevil
12-18-2013, 05:39 PM
I haven't done these since early days... I lift till failure and don't count reps, my intensity and volume is so high, that there's little to no need for these when I'm done..I'll clean up with some hammers and pinwheels for a pump before leaving the building, Light weight and take what I need till failure...Aw c'mon Vision.... let's do some 21s together!! ;)

Vision
12-18-2013, 05:48 PM
Aw c'mon Vision.... let's do some 21s together!! ;)
Take some Sciroxx dbols, I bet the pumps will make you stop short and you'll be calling them 14' instead...haa

jerseydevil
12-18-2013, 06:02 PM
I like to workout...... numbers mean nothing

Earth Angel
12-18-2013, 06:03 PM
I did them today! 3 sets. ;)

Vision
12-18-2013, 06:20 PM
I like to workout...... numbers mean nothing
now thats what im talking about..

heymrwaters
12-18-2013, 06:31 PM
now thats what im talking about..

failure failure failure. that's what matters

Vision
12-18-2013, 06:47 PM
in that exact order too..

SoCalJC
12-18-2013, 08:02 PM
I haven't done these since early days... I lift till failure and don't count reps, my intensity and volume is so high, that there's little to no need for these when I'm done..I'll clean up with some hammers and pinwheels for a pump before leaving the building, Light weight and take what I need till failure...

Light weight! That's where its at when it comes to arms. Love going light and curling til I can't curl anymore. I also go light on tricep pushdowns.

Vision
12-18-2013, 08:12 PM
Light weight! That's where its at when it comes to arms. Love going light and curling til I can't curl anymore. I also go light on tricep pushdowns.

All day.. I pull a Jay Cutler and burn/pump the bis on light hammers till I cry...

http://www.youtube.com/watch?v=TPvMfkn6z2Q

Wiseguy
12-19-2013, 09:14 AM
One a month for the very last set. Wraps up the bicep workout with a good pump.

Bms041780
12-26-2013, 03:56 AM
I love 21z at the end of workouts also but I have not tried them on a cable. The cable does sound a little better for 21z though. I think either way the pump is going to come. Thanks for bringing 21z to the forefront


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johnnytimmy
12-28-2013, 07:58 AM
I do them on chest and biceps. 7 full chest reps, then 7 to hit the triceps at the top, then 7 from chest to mid

Tacocat
01-02-2014, 03:01 PM
Love them on biceps with light weight with little rest in between.

custom
01-02-2014, 04:13 PM
Just started them up again

TheTrueLife
01-06-2014, 03:01 PM
Yep love them! Another one i do is i take a barbell do normal set than without putting it down i give it to my partner, he goes and he doesn't put it down give it back to me and so on for like 4-5 sets sometimes. Thats a good bi's killer too :)

biker66
01-06-2014, 03:26 PM
21 wasn't enough so I done 30's,LOL that burns like hell!Haven't done them in a while.Running the rack on dumbells is good but tendonitis flares up in my elbows I have a tendency to grip the dumbells to tight, next day the tendons in my elbows have flared up so I stay away from them but do love cable work with constant tension........,

gymbeast
01-06-2014, 09:56 PM
I love 'em

cvillemade
01-09-2014, 06:37 AM
Hell yeah. 21s are a guaranteed ass kicker.