Maximize Mega Muscle Growth With 21s

Challenge yourself with a unique technique.

Arnold Curls

Upper-Body Exercise Ideas

For upper-body exercises, we would again recommend starting at a weight with which you can comfortably do 15 reps with. This is a general starting point and for some lifters, you’ll be able to go much heavier.

For upper-body exercises, the goal is to do three to four rounds. Remember, one round is hitting all three ranges of motion. If you are short on time, we’d recommend supersetting with a lower-body exercise during your rest periods.

Check out Phil Heath performing 21s with the EZ curl bar.

Push Ups

  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

Barbell Curls

Barbell Bench

  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

Lateral Raises

  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

Concentration Curls

Barbell or Dumbbell Curls

  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

Wrapping It Up

Muscle building isn’t hard and doesn’t require any special techniques. Adding modified 21s into the mix builds muscle, improves conditioning, and improves the mind-to-muscle connection.

Build Muscle With 21s

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