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
So many fucking ads on that webpage I'm shitting asterisks
Xavier Diaz
Fucking this If you want size then do lighter weight to failure at around 8 rep range, short rest in between sets
Kevin Lopez
chin ups helped me, but one set of 21s at the end of workout wouldt hurt ill try
Kayden Lee
Why is this better than doing 21 full ROM reps of bicep curls?
Matthew Smith
21s (777s), concentration curls and rope curls made my biceps blow up
Tyler Collins
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
Jack Campbell
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.
Nathaniel Harris
21 is great !! really underated
Xavier Walker
it's not but people love meme exercises and bro science
Bentley Martinez
>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
Jeremiah Edwards
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