Instagram photo by adamspersonaltrainingčöö 21's (Bicep Curl Technique) .
With 21s, you essentially target a muscle with three different ranges of motion (ROM) in a single set. The goal is to complete 21 reps in all by breaking the set into three parts. The first 7 reps are completed over the bottom half of the ROM, the second 7 reps are done over the top half of the ROM, and the final 7 reps are done over the full ROM. By combining partial- and full-range reps in the same set, your aim is to shock the muscle by training it in a way it's totally unaccustomed to.
I tested out this classic bodybuilding technique today used for strength and muscle mass building, everyone is different but I would personally use this at the end of your Bicep workout as it was an amazing pump and gives the biceps a nice shock as they were not used to this exercise and it push them to their limits čĺ¬čĆ╗ #armday #biceps #21
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