Maximize Mega Muscle Growth With 21s

Challenge yourself with a unique technique.

Arnold Curls

 

If you’ve never heard about 21s, you are missing out.

Bodybuilders have been using 21s as a way to build muscle and a way to complete exercises in different ranges of motion (ROM). This change of ROM is great for something new and challenging.

The rep-based alternative of 21s has you do seven reps per stage of range of motion. This means that for curls, you have seven reps from the top to middle of a full rep, then seven reps from the middle to lower part of a full rep, and then seven full reps.

Barbell Curls

The time-based alternative has you doing as many reps as you can at that stage of the ROM for 21 seconds.

Each provides a unique experience, and you should try them both.

Where did 21s come from?

A lot of people believe 21s were first made popular by a training guru, Vince Gironda. You may have heard his name before, but if you haven’t, here’s a little bit about him.

Vince Gironda

In the 60s, Gironda was known as the Californian training guru. He trained many champions and has immortalized himself with his ability to create amazing athletes.

Vince is still known today as a legendary figure from the classical period of bodybuilding where the size of the athlete was seen as achievable and not the over-the-top mass monsters of today.

Can you use the 21s idea with other exercises?

Yes, below are a few examples of upper-body and lower-body multi-ROM exercises to help give you some workout ideas.

Barbell Lunge

Lower-Body Exercise Ideas

These lower-body exercise ideas can be worked into almost any workout routine. Practice makes perfect, so start with a lighter weight and work your way up. For lower-body exercises, we would recommend starting with a weight you can comfortably do 20 reps with. This is a general starting point, and for some lifters, you’ll be able to go much heavier.

In our examples below, there will be three range of motions. Once you complete the reps or time for all three ranges, rest for one to two minutes and start again; this is considered a round. The ideal goal is to complete three to five rounds.

If you are short on time, we recommend supersetting with an upper-body exercise during your rest periods.

Goblet Squats

Goblet Squat

  1. Bottom half of rep, 21 seconds or 7 reps
  2. Top half of rep, 21 seconds or 7 reps
  3. Full rep, 21 seconds or 7 reps

Calf Raise

  1. Bottom half of rep, 21 seconds or 7 reps
  2. Top half of rep, 21 seconds or 7 reps
  3. Full rep, 21 seconds or 7 reps

Kai Greene Leg Extension

Leg Extension

  1. Bottom half of rep, 21 seconds or 7 reps
  2. Top half of rep, 21 seconds or 7 reps
  3. Full rep, 21 seconds or 7 reps

Leg Curl

  1. Bottom half of rep, 21 seconds or 7 reps
  2. Top half of rep, 21 seconds or 7 reps
  3. Full rep, 21 seconds or 7 reps

Check out the upper-body exercises on the next page…