>ITT criminally underrated exercises
21s - the number of reps in one set, doing these will literally blow your biceps up. Curling hard 2 even 3 times a week wasn't adding size to my biceps. After doing these I've added AT LEAST 1.5 inches to my arms
no meme
muscleandfitness.com
I'll try it for a month, doesn't look so bad
So many fucking ads on that webpage I'm shitting asterisks
Fucking this
If you want size then do lighter weight to failure at around 8 rep range, short rest in between sets
chin ups helped me, but one set of 21s at the end of workout wouldt hurt ill try
Why is this better than doing 21 full ROM reps of bicep curls?
21s (777s), concentration curls and rope curls made my biceps blow up
OP thank you for this. Its a perfect auxillary.
I do dumbell 21s which work all three heads of the delts
standing side
standing front
bentover back
i do it after or superset it with ohp. perfect push/pull
All these fucking meme rep x set ranges.
its ALL just a way to make sure you get the necessary time under tension (TUT) for causing growth.
Same way all meme diets are just ways to make sure you eat a deficit.
Stop thinking theres some magical power in specific number of reps or rest periods. Its all about getting the necessary volume.
21 is great !! really underated
it's not but people love meme exercises and bro science
>actually doing furher and bentover raises
presses work the front, pulls work the posterior. only thing you need is cheating and going heavy on the middle
JUST FUCKING PICK UP THE FUCKING WEIGHTS AND MOVE THEM IN THE MOTION THAT ALL THE OTHER FAGGOTS AT THE GYM ARE DOING AND KEEP MOVING THEM UNTIL YOUR MUSCLES FEEL LIKE THEIR BEING CUT APART BY TINY LITTLE KNIVES
THIS IS A LEGITIMATE EXERCISE BUT WHY DO THESE ARTICLES HAVE TO ACT LIKE
>THIS IS THE ABSOLUTE NECESSITY
TO GET BIGGER ARMS
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
Sounds like a shitty way of getting pump
Just do 100 5 kg curls, same shit anyway
>sounds like shit
>just do my way cause yours is shit
>it's the same shit anyway
Why would you even post?
these guys are right
god forbid you try to lift something heavy instead of chasing the pump
My Dad always told me to do these, thought it was just an old man meme.
going heavy on curls is better though.
Would it hurt if I did curls everyday? I skip days on my core lifts.
I'm no expert but I'd say it would. You need to give some repair time to grow.
24 hours is plenty of time.
This have to be BB? My gym only has one power rack and i dont want to be the guy curling in it.
My dad always said the three muscles you could work everyday are abs biceps and calves. Just give them enough time to recover if theyre super sore.