21s

The 21s were firstly introduced in the 60s of the last century. Where and who invented them remains a mystery , but their huge increase in popularity was due mainly to Arnold Schwarzenegger .
And for that reason, when we think of 21s we always imagine those huge vascular guns that Arnold carried
around.


We can see a little showing of the 21s in the movie "Pumping Iron". Arnold also mentions the method in a few of his books. This article , however, is not about Arnold , it's about the method of the 21.

What are the 21s?

Simply said, the method is a prolonged set composed of 14 partial reps and 7 full reps using a weight that is about 50% of your 1RM in the exercise in question.

The partial reps should be executed in this fashion:

1. 7 reps with a 1/2 amplitude, from starting position to middle point; 
2. 7 reps with a 1/2 amplitude starting from mid point to final point; 
3. 7 full range of motion reps.

Example with Barbell Curls: 

1. 1-7:start with your arms fully extended, end when your elbows reach a 90 degree angle.Bring arms back to a fully extended position. Repeat
2. 7-14:start with your elbow at a 90 degree angle, end when you reach peak contraction. Bring elbow back to a 90 degree angle. Repeat
3. 14-21: Full range of motion, start with your arms fully extended, reach peak contraction.Bring arms back to a fully extended position. Repeat.

The usual pace is 1:0:1:0 = lift:hold:bring down:time between reps . The aim is to complete the set in 40-45 seconds.

Form should be kept clean, some cheating is acceptable on the last 2-3 reps.

When you're performing the 21s, the main goal is to finish all the reps. All the holding at the top, slow negatives and heavy weight here isn't top priority.

Can I use the 21 method on all exercises?

You can use the 21s in isolation exercises, in which the antagonists(the "main" muscles in a particular movement) doesn't require and recruit many other smaller muscles.(eg:Curls)

The exercise should not require the activation of many stabilizers.

The reason is that when fatigue starts to kick in, the sygergists and stabilizers become harder to control thus compromising form and technique.Also after the 20th second nerve fatigue starts to build up as well.

The slower the tempo, the more fatigued you'll get. At the end of the set there is a lactic acid build up as well, which takes the pain to a new level.

When in doubt, strive towards exercises that are easier to control.Example:
Easy to difficult to control  machines > pulleys > bars > dumbbells .

Longer amplitudes predispose better at 21s than shorter ones. For example, Barbell Curls allow for crisper control on the range of motion than something like the Preacher Curl.

Triceps Pulldowns with an extended range of motion are a very good choice for the 21s , while Skull Crushers are not.

If you're unsure about an exercise, you can ask in the comment section below .

The muscle groups that derive the greatest benefits of the 21 method are: biceps , shoulders , quads , rear thigh muscles , calves (maybe with more reps) and finally the chest muscles on a pec-deck machine.

Can everybody utilize the 21 method?

21s are for intermediate and advanced lifters.One should have at least 18 months of training to be able perform them.

Additional requirements are to have a decent level of pain tolerance, so pain can't compromise your form.
Also you should have previous experience with the movement you're going to use the 21s on, and take form into account.

If you're not an beginner, then give up on the 21s.

Do not utilize the method of 21s in movements , which involve injured joints, muscles or tendons.

Performance

preparation

1. Select an exercise that covers the requirements listed above.
2. Warm up with a light weight.

performance

1. Select a weight around 40-50% of your 1RM or lighter ;
2. Get into the starting position ;
3. Do 7 reps low-mid of full ROM ;
4. On the seventh rep lift to peak of full ROM and hold ;
5. Continue with another 6 reps, mid-peak of full ROM ;
6. On the 14th rep take return back to starting position and do another 7 repetitions with full ROM.

Comments and recommendations

• A constant burning pain is to be expected and completely normal.
• It is normal for the pain to go beyond the muscles involved in the movement.
• The pain should subside within 15 seconds after the end of a set.
• Joint paint is not normal.
• Pulsating joints aren't normal - muscles are , joints aren't!
• A cramp is possible, it's not a reason to panic, it just means that any further sets/reps should be terminated.

Lower and peak point

It is important to mention that not everyone has the same range of motion.
My peak point is different from yours, so it's you should find yours and perform the exercise according to your findings.

Some bodybuilders keep constant tension on the worked muscle by compromising ROM, thus not letting the muscle get any "rest" through a set, and they pay for it by experiencing more pain.

When and where should I implement 21s?

21s are great for your final sets/exercises.

It's completely sufficient to utilize the method in one, maximum two of your final sets for a particular muscle group.

This suggests that 21s are best implemented in split routines, within workouts that work 2 adjacent muscle groups - antagonistically.

Example: Biceps and shoulders - a good combination , triceps and shoulders - not so good .
A medium-high consumption of carbohydrates is advised when implementing the method, so the capillarization and glycogen depleting effects can be fully utilized.

The combination of a nitro boosters or other substances with vasodilator properties with 21s will result even stronger effect.

21s are good tool to break plateaus.

What should we expect from the method ?

positives

• Increased sarcoplasmic hypertrophy, i.e. increase in size;
• The ability to hold more glycogen, again more size;
• Increased capillarization as a basis for starting a cut ;
• High passive muscle tone - muscles seem flexed, even when relaxed. As a result, some joints are partially bent.

negatives

• Carbohydrate dependant method;
• Split dependent method;
• Stimulates muscle tightening - without suitable stretching this can lead to functional dis balances due to the reduced joint mobility

The choice of whether and how to include this method in your training routine remains yours .

Have a nice day!