How to Do 21s for Bicep Development

This is a how to guide to 21s a method of bicep training that has been used by professional body builders for quiet sometime

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• A weight bar, either E-Z curl or straight
• Weights
• A partner
• A weight belt

1. You need to first consult with your doctor to make sure you are healthy enough for exercise.

2. You need to figure out what you one set max is for a repetition using the EZ curl bar or the straight bar. If you have a bad back you may want to use a weight belt to help with your posture, this is also helpful even if you do not have a bad back.

3. Once you have figured out your max you want to use about 40-50% of you max when you first start this bicep development routine as it is very tiring and hard on your body.

4. Now that you have determined the amount of weight you want to use you will need a partner and to spot you. You are going to take the weight both hands about shoulder width apart, and with your upper arm the portion from your shoulder to elbow held tightly to your body you want to curl the weight up in a very controlled manner, its better to use a light weight correctly than a heavy weight incorrectly, this a standard bicep curl.

5. We are going to modify the way the bicep curl is perform you are still going to keep your upper arm close to your body however, you are going to have your partner put his extended hand at your sternum the area where your abdominals and chest meet. You are going to curl the weight up slowly until it hits your partners hand. You are going to repeat this motion 7 times.

6. Once you complete the lower version of the bicep curl you are going to bring the barbell above your partners hand and go from a contracted position with the bar almost touching your chest and uncurl the bar until it barely touches your partners hand again and bring it back up. You will also repeat this motion 7 times.

7. The final step will be to do 7 full bicep curls from the bar at its resting position beside against your thighs to the contracted position against your chest. Make sure you maintain control and keep the upper portion of your arm as close to the side as possible.

8. You now have completed a set of 21s bicep development exercise. Repeat as many times as you can depending on level of fitness, also you can increase the weight...or the reps 3 sets of 8, 9, 10...etc

[writedesign]

on 6/15/2009 I am going to do this in the gym tomorrow! I haven't done these in a while. Great article on building up your biceps. This exercise will make them burn! 5*

[xrayness]

on 6/4/2009 Dear goodguy: Excellent article. Thanks for sharing.