Build Massive Biceps with 21s

by Bob Myhal

Have you tried 21s yet? If you haven't, then you don't know what you're missing.

If you really want to blast your arms into new growth then 21s are what you're looking for. The technique works particularly well with biceps, but you can use it on triceps, shoulders, chest, or any other muscle for that matter.

The Warmup

Make sure your bis are good and warmed up . . . believe me, you don't want to be doing this cold.

The Technique

Here's what you do. I'll use the basic standing barbell curl as an example (this happens to be my favorite exercise for 21s).

Now take a barbell loaded with about 50% of the weight you would normally use on a heavy set of 6-8 reps.

That's right, only 50%.

I like to use a slightly narrower grip than shoulder width, but you can experiment.

Start curling the weight slowly, but stop when you're halfway through the motion and lower the weight. Repeat these partial reps, bringing the bar only halfway up, for a count of seven.

Now, on the seventh rep, bring the bar all the way up. Squeeze hard at the top, and begin lowering the weight.
Only this time, stop lowering the weight when you're halfway down and pull it to the top again.

Be sure to squeeze your biceps hard at the top of each rep.

When you've completed seven reps of these partials, immediately do seven full reps with the best form you can. Rack the weight and feel your arms explode!

To Sum It Up

You're doing 21 total reps (thus the name 21s); 7 partial reps where you come halfway up; 7 partials where you go halfway down; and 7 full reps with excellent form.

You can repeat 2 or 3 sets in this manner. One caution here: this is an extremely intense training technique, you don't want to do this every time you train arms. If you do, you'll overtrain and not make the types of gains that you should.

I use a couple of sets of 21s every two or three weeks to blast my biceps to new growth. You'll like what you feel and see!

Check out more of my great arm workouts.

Bob Myhal is the author of dozens of training reports, hot-selling courses, and the explosive new Ultimate Muscle Mass Training Program---how to pack on 20lbs of muscle in 12 weeks!