Biceps 21 (also known as "21s") is a popular workout technique for biceps that is known for its intensity and ability to "pump" the muscles. This technique combines three different ranges of motion in one set, ensuring maximum muscle fiber engagement.
How Does Biceps 21 Work?
In total, you do 21 repetitions in one set, but it is divided into three parts of 7 repetitions, each focusing on a different part of the movement.
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7 Reps – Lower Half of the Movement
Start with the barbell at your thighs and lift it up to the mid-point (90° elbow bend). The emphasis is on the lower part of the biceps.
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7 Reps – Upper Half of the Movement
Start with the barbell at the mid-point (90°) and lift it up to your shoulders. This part focuses on the upper part of the biceps.
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7 Reps – Full Range of Motion
Perform a full movement from the bottom (at the thighs) up to the shoulders. This movement engages the entire biceps and is the most challenging part of the set.
Why Is Biceps 21 Effective?
- Increased Muscle Pump: The constant tension in the muscle causes more blood to flow into it, resulting in a "fuller" biceps feeling.
- Muscle Isolation: Dividing the movement into different parts ensures the muscle is engaged from different angles.
- Comprehensive Muscle Stimulation: The lower, upper, and full range activate different parts of the biceps, promoting complete muscle growth.
How to Perform Biceps 21 Correctly?
- Starting Position: Hold a barbell (straight bar or EZ bar) with an underhand grip (palms facing up).
- Body Position: Keep your elbows close to your torso, relax your shoulders, and avoid arching your back.
- Exercise Steps:
- Do 7 reps for the lower half of the movement.
- Do 7 reps for the upper half of the movement.
- Do 7 reps for the full range of motion.
Tips for Effective Execution
- Don't Cheat: Avoid using "momentum" from your back to lift the bar. Each repetition should be controlled.
- Use the Right Weight: Do not start with a weight that is too heavy. It's better to use a lighter weight and maintain proper technique.
- Control Your Breathing: Exhale as you lift and inhale as you lower the bar.
- Slow Tempo: Perform slow, controlled movements, especially during the downward (eccentric) phase of the exercise.
Example Training Plan with Biceps 21
Include Biceps 21 at the end of your biceps workout as a "finisher" for maximum pump.
- 3–4 sets of Biceps 21 at the end of your biceps workout.
- Use a lighter weight since 21 reps in one set is physically demanding.
Common Mistakes When Doing Biceps 21
- Using Too Much Weight: Using a heavy weight often causes people to compromise form and engage their lower back.
- Limited Range of Motion: Some people fail to perform the full range of motion, reducing the effectiveness of the exercise.
- Insufficient Recovery: Biceps need time to recover, so avoid training them every day.
Benefits of the Biceps 21 Method
- Quick "pump" of the biceps
- Intense stimulation of muscle fibers
- Activation of the lower, upper, and middle parts of the biceps
- Effective way to finish your biceps workout
Frequently Asked Questions
How long does it take to see results?
Visible results can be expected after 6–8 weeks of regular training and proper nutrition.
Can I train biceps every day?
This is not recommended. Biceps need at least 48 hours to recover. Train them 1–2 times per week.
How many exercises should I do for biceps?
3–4 exercises per workout are enough. This corresponds to 10–15 sets per week.
Conclusion
Biceps 21 is an effective method for biceps growth and definition. By dividing the exercise into three different parts (lower, upper, and full range), you maximize muscle tension. Include Biceps 21 in your workout routine and watch your biceps grow.