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Twenty One's (aka 21s) Defined

This bicep exercise technique involves completing a series of half reps in the lower range of the motion, a series of half reps in the upper range of motion, and then a series of full reps.

Twenty One's Training Tips

  • Any number of reps, such as 10-10-10 can be used, as long as the same number of reps is completed for each of the half and full reps. Traditionally 7 reps has been used in this manner, hence the name '21s,'' formed by 3 sets x 7 reps.
  • Extra stress is generated by this training technique, as you have to stop the movement right in the middle, forcing the muscles to exert themselves in unfamiliar ways. Used correctly, this technique can add additional intensity to your training. For optimal effect, ensure that the amount of full range reps is equalled by the upper and lower range reps. The amount of reps can be changed to add variety with this technique. The pausing of the movement at the mid-point is instrumental in achieving the extra stimulation to the muscle being trained. 21s is one of the Power Training Principles.
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