21's Not Just For Arms Anymore

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Published on Saturday, 04 June 2011 16:25

Written by Courtney Dukes CPT

With 21's you instead perform 7 reps of an exercise in the first range of motion(start point to midpoint) , followed immediately by 7 more repetitions in the second range of motion (midpoint to finish), and immediately precede that by doing 7 more repetitions using full range of motion (Start-point to finish). This allows you to pre-exhaust the muscle you are training separately in each of the 2 ranges of motion before performing the exercise in its full range of motion.

So for biceps curls you will start with 7 reps curling the weight from rest(start point) until your arms are at about a 90 degree angle/forearms parallel to the floor(midpoint). Then immediately perform 7 more reps from the position of your arms being parallel to the floor(midpoint) until arms are roughly perpendicular to the floor achieving full contraction of the muscle(finish). Following that with 7 full range of motion repetitions(start point to finish) for a complete total of 21 repetitions.

So most people have probably used the 21 training technique on their biceps while performing standing barbell curls as described above. However not many people use the technique when training other muscle groups here are a few suggestions for other exercises to utilize the 21 technique on that work really great and allow you to add some variety to your training routine.

· Push-Ups

· Leg ext

· Lying leg curls

· Triceps press downs

· Hanging Leg Raises

Besides doing 21's the traditional way as I described above, I also like to use them to hit muscle groups from three different angels during the same set. Here are some examples of this type of utilization of 21's that you can try out..

Dumbbell Bench Press 21's

Perform 7 reps of dumbbell bench press with an incline bench in a low incline position, then immediately move the bench to a normal incline position and perform 7 more reps and finally position the bench in a high incline position an perform 7 final repetitions for a total of 21. You can add more variety to this by starting each new set from a different incline position(ex. start with high inclined bench first)

Lat Pull Down 21's

Perform 7 repetitions with a pronated or overhand grip pulling down behind your neck, then perform 7 repetitions using the same pronated/overhand grip, but pull down in front to the top of your chest and finally switch to a supinated or underhand grip and perform 7 more repetitions for a total of 21. You can add more variety to this by starting each set with a different angle(ex. Start with pronated grip front lat pull-downs)

Dumbbell Raise 21's

Perform 7 repetitions of lateral dumbbell raises(out to the side), followed by 7 repetitions of front dumbbell raises and finally perform 7 final repetitions of bent over rear dumbbell lateral raises(focusing on the rear delts). You can add more variety to this by starting each set with a different exercise(ex. Start with front lateral raises)

So hopefully you can see that the 21 technique can be used for much more than simply training your biceps. I have given you just a few of my favorite variations that I use in my own routines, I encourage you to try some of them out in your own workouts and to even come up with a few new variations of your own.

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