21's are traditionally done by performing the bottom half of a bicep curl (7 reps), then the top half (7 reps) and then the full reps (7). This is a one way to switch it up to give the muscles a new stimulus: You start by performing the full 7 reps first. Then complete 7 half reps from the bottom. Then finish off with 7 half reps to the top. And whilst these are called "21's".... because of the 7,7,7 reps - there is no reason why they cannot be done with other rep schemes. For example, if you want to do 5, 5 and 5. Or 10, 10 and 10... there's nothing stopping you. Key Points
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AuthorThis is my, mostly, Personal Trainer musings and information which I hope you'll find helpful! Archives
May 2021
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