21s for biceps

[Dzone]

Anyone do these? 3 sets and my biceps are fried.

[MOUNTAIN-MAN]

Re: 21s for biceps

it works i added 1and 1/4 inch over a year of doing them brother i promise they work painfull as hell but well worth it i would start with 10 lbs and move all the way up the rack to 45 took a hr or better and could not throw a base ball for a few days but well worth it

[BABY1]

Re: 21s for biceps

Always loved those.

[MOUNTAIN-MAN]

Re: 21s for biceps

Always loved those.

they do rock for a exercise mrs buff stuff

[Skeletor]

Re: 21s for biceps

I always loved those too

[MOUNTAIN-MAN]

Re: 21s for biceps

Hey MM, what are 21's?

curls but up curl 1/3 way up 7 times then half curl 7 time the full curl 7 time

[Rake]

Re: 21s for biceps

They build because you work the bottom part and tear the muscle instead of just pumping them up with blood on the top half. IMO

[DethKlok]

Re: 21s for biceps

many bbers open their bicep routines with 21s. Look up bicep w/o's for coleman and heath. they both start with 21s. closing with them is murder, in a good way lol.

[geeezer]

Re: 21s for biceps

21s are great do them every other arm day
I get such a rock hard pumps

[jolter604]

Re: 21s for biceps

I love this exercise I like to do it with my back on the wall.my buddy has always done it with that Arnold device that keeps ur arms at bay.I prefer the wall though. Nothing like some 21 gun solute .

[Yohimbe]

Re: 21s for biceps

my buddy has always done it with that Arnold device that keeps ur arms at bay.

The arm blaster. I used that all the time way back in the day. Don't see those much any more.

I love 21s. We used to do them with a buddy. One person goes, then passes the bar to the other person, then back and forth. We'd get in a good 4 sets or so without ever putting the bar down lol.

[IRON-GAME]

Re: 21s for biceps

Love 21's for bicept mass

[Dzone]

Re: 21s for biceps

I found this for anyone who hasnt done these.
This guy is jerkin a little, I try not to move anything except at my elbow...if youre using the right amount of weight, those last 2 reps should be damn near impossible

[jolter604]

Re: 21s for biceps

Burn!!!!