When it comes to the construction of big and strong, highlighters will turn into classic exercises like the classic exercises like crashing to curls or curls curls. However, exercise history left us a special training method that encourages muscles other than standard package and reps. One of the most famous of these things are Method 21s for bicepsTechniques that are used for decades by the body creator to create large water pumps and stimulating growth. The name "21s" comes from its unique program, which is mixed with the ingredients and full of a set of active.

How is 21 for biceps?

Have 21 Is the change of bicep curl that divide a single package Three different levels of movement. Instead of practical 21 full reps of the name reps, lifter completed:

• 7 reps from the bottom to the half-way point of curl
• 7 reps from halfway to the top of curl
• 7 reps through full movements

This kind of separation increases Time under tension (Tut)Force biceps work around all the joint angles, and let the deeper wound that the customary package cannot be done.

How to work 21s

The scientist behind the 21st way is in Mechanical stress and fatigue in digestion. By solitude of the different parts of curl, biceps biceps and brachialis are hit from multiple positions, with muscle applications. Participation of partial and full reps to prevent muscle resting, extending the set of regular limits.

The main mechanism includes:

• Rose Time under pressurePromoting hypertrophy
• Set Isometric strength In the weak extent of the movement
• Update Metabolic pressureWhich support muscle growth through swelling of cells ("smoking")

Benefits of Methods Bicep Bicep 21s

Use methods 28s in your training can offer different stimulus compared to standard curls. There are several major benefits include:

• The pumps pump muscle: Continuous pressure creates blood flow circulation to biceps.
• Good level strength: By working part of the work, weak point in curl is solved.
• Training efficiency: 21st series of 21 years can create a variety of traditional customs.
• Perfection: Can be applied to barlls, dumbbells, or cables.
• Zigzag: Burning and obesity force you to push through discomfort.

Change of 21-year-old

While using curls, curls, how to approach 21s can be adjusted in several bicep exercises. Some of the most popular alters include:

• Barbell Curl 21s - Classic version, taken to stand with Barcell.
• dumbbell curl 21s - Allow a job where the party and freeze the greater wrist.
• Cuble 21s cable - Provides irregular tensions throughout the move.
• Curl 21 - Maximum contraction goals with strict pattern.

Example 21s Bicep Workout Rutine

Since 21s are most demanding, they should not be overused. They work best with Main to finish At the end of your arms or encouragement. This is a regular example:

Example Workout

• Curl Barcell - 3 sets of 8-10 reps
• Incline Dumbbell Curl - 3 sets of 10-12 reps
• Curl Hammer - 3 sets of 10 reps
• 28s Barcell curl - 2 sets (as a survey)

Program writing note: Keep the weight level. The goal is Stress and controlNot a lifting life.

When to use 21st

How 21s should be treated as Violence techniqueNot the primary training mode. Attention it can lead to fatigue and block recovery. Consider using it:

• Have The end of the arm exercise For the end
• Over Hypertrophy range To break the plateaus
• Occasionally in a Regular CK To maintain fresh training

Summary

Have Method 21s for biceps Remain one of the highest performance techniques for the highest order for arm growth. By separation represented as part and full, it forced the biceps to endure, leading to the strength and strength of the movement. When it is used as a part of the balanced ARM program, it can be a valuable tool for the lift for a new way of building bigger arms.