Looking for something different to try that
has the potential to shock your biceps into new growth? Twenty-ones is a
training technique allowing heavy resistance while also working muscles
to exhaustion. It's also a great technique for focusing on different
areas of the same muscle.
To employ the 21s technique, begin with a moderately heavy amount of
resistance on the barbell. Curl it up from the starting position to the
half-way point (when your forearms are parallel to the floor). Do seven
half-reps from the beginning to half-way up. On the seventh rep, curl
the bar all the way to the top. From this position, do seven more
half-reps from half-way up to the top. After completing these seven
half-reps from the mid-point to the top, bring the bar all the way down
and do seven full repetitions. You've have just completed 21 reps.
This technique helps you focus on the lower area of the bicep (during
the first seven reps) as well as the upper part of the biceps (on the
second seven reps). Also, by doing so many repetitions, you're working
different muscle fiber types than the standard 6-8 full repetitions.
Give it a try and add some inches to your guns!
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