How to Do 21s | Arm Workout
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Okay, so today we're going to go over how to do 21s. 21s is a specific thing, it doesn't really matter what piece of equipment you're using, you can use 21s on any type of exercise, any piece of equipment. It's just a rep range and a rep speed. The idea of 21s is to really tax out that muscle, get full blood into it and really pump it up, you know the pump that everyone talks about.
To perform a 21, first you perform 7 reps from the lower part to mid way, so it's 7 there, and after that you perform 7 reps from the top of your exercise to mid way. Once you're done with those 7, you do a full 7 up and down. All controlled, not swinging, not cheating the exercise. So with this, I'm going to use an easy bar. The wider you hold it the more the inside of the bicep you're going to work, the closer you hold it the more outside of your bicep you're going to work.
So, I'm going to hold it right in the middle, get a nice even workout for my biceps. Now again, a lot of guys like to use this at the end of their workout just to pump their biceps, I love it, it's a personal favorite exercise of mine. You're going to perform this exercise, feet always a good base, knees not locked out, knees loose as you're performing this.
As you are performing this, you're going to come up halfway and down, halfway and down, never lock out your elbows completely, you could do damage to your joint there, so keep that safe, so 7 reps here, after you perform those 7 come to the top. Now you're not going to be throwing it up, and keep your elbows in place, if you bring your elbows out here you're not really going to work your biceps like you want to.
So again, elbows are going to stay right by your side. Come up to the top and come back half way, this is where it gets hard, so now you should be burning, we're going to perform 7 right here all controlled, you're not swinging it back and forth, all controlled. Get a good squeeze on the bicep, make sure you're breathing through the whole set.
Now once you've finished that 7 you perform the last seven which is full range, just like the standard bar bell curl, come all the way up, squeeze, control the negative, all the way up, squeeze, control the negative, work against gravity, breathe out, control, breathe in, work against gravity, breathe out, squeeze that bicep and you'll feel so much blood rushing to that bicep. and afterwards the results are pretty good. And that's 21s.
Пікірлер: 409
Good instructions. You're not arrogant or talking about yourself, get straight into it and explain everything as you're performing the exercise. 10/10
@sexysenorita391
6 жыл бұрын
+Howcast Lovely Video! Forgive me for butting in, I would appreciate your thoughts. Have you heard about - Giulian Bicepify Boarhound (erm, check it on google should be there)? It is a good exclusive product for building huge arm muscle fast without the headache. Ive heard some incredible things about it and my m8 got cool results with it.
@Zeusi69
5 жыл бұрын
Stand Sure my body is the same type as his and i just have a lit bit more body fat , I am pretty sure he doesn’t juice cuz he was going to have way better physic if he did
@ratetouli
4 жыл бұрын
I felt like he was talking way to much hahahaha
@CiroDiMarzio909
4 жыл бұрын
@ratetouile hey ratetoule
this guy looks and sounds so humble and down to earth! :)
Nothing feels better than the feelings like my arms are about to fall off after 21s,
@jimbob7370
5 жыл бұрын
do you do MMA man ?
@MMAfighter38113
4 жыл бұрын
jim bob yes, but i just fight locally in northwest Florida
@Peter-dl4ey
4 жыл бұрын
Where in NW Florida? Do you do personal training too?
@alobaymuhammad4394
4 жыл бұрын
Hii
@Guy92618
4 жыл бұрын
Can i do 21s if im bulking
Your videos are great help for everyone who wants to work out, especially good knowledge to the ones (relatively new youngsters) who really need proper guidance for the right work out. This can help prevent injuries. Good work. Keep it up !!
Been looking for a simple well explained video on here for beginners as I just got a barbell set. This is the best video I’ve seen. Many thanks 👍🏼
Your videos are great! You give clear, direct instruction, which is great for beginners like me. Thanks!
This is Old School....Learned it back in the 70's ....works good
I agree Brett,21’s is a fun exercise to finish biceps workout with. Light weight,more reps, a great way to wind down.
Excellent instructor. Very clear and straight forward instructions.
Love the way this guy explain every useful detail.
Great video, straight to the point good information. I really enjoy your videos. Thankyou
Thanks mate, I've started going back to the gym a couple months ago but I'm not seeing the results I'd like to have. I'm going to stay watching your videos, hopefully I'll get some change 🤘
Thank you, always a pleasure to watch your videos.
good job very easy and great workout idea and explanation
Thank you for taking the time to make this video 👍
My favourite too. Been doing these for years. Great burn.
The best instructor on KZread.
@fshaberhane1969
6 жыл бұрын
Big Ego nicpicandIandand
@primitivotorres6092
5 жыл бұрын
Nah. Search athlean x. He’s the best!
Whenever I see your video, I learn something new. Thanks. God may give brother like you to everyone.
Thanks for a good video! Like comments before, short and sweet explained :) best wishes
So true you can do the 21s for so many different moves!!
Quick, concise, yet thorough
Sir, This video is really helped me. Thanks.
Best instructer hands down!
Awesome video, great workout..
He is the perfect trainer Thanks
tried these they are awesome the pump is unbelievable
Excellent explanation
Thank you sir , very good explanation !!!!
thank you for your valuable guidance
wow what a way to explane this guy is too good 👏👍
Nice. GYM BRO APPROVED👊🏾
damn. this guy definitely lifts, bro.
@GalacticSlayer
6 жыл бұрын
definitely juices too
@son0fandrew232
5 жыл бұрын
Lifts 💉 u fool 🤦♂️
@mog882
5 жыл бұрын
Do you even lift bro?
@leonardobernaschina94
4 жыл бұрын
@@son0fandrew232 if he was juicing he'd probably be much leaner and vascular. He's got a great body but it's not super shredded like those who juice
@kingbeast777
4 жыл бұрын
GalacticSlayer of course we are going to have a PLEB say that someone Juices because he’s big lol but of course no one takeS into consideration of natural body builder and now they are a joke in the fitness industry. Don’t judge a book by its cover.
Great videos!
Great explaination ❤
Thank you for best advice
Superb video thanks for NOT wasting my time bravo 👏
Good one man keep going 👍
Great video and exercise👌
Very good chanel shows everything u need to know
Added to my routine. Thanks
Useful instructions.
Thanks ill try it out
Thanks! That's vey useful! :D
most importantly your instruction worked 100%.
love this
its very very good video. very very useful
tnx ,good work out.
Awesome vid! Couple of questions: 1. How much weight would you use compared to regular BB curls? 2. How many sets of this? Is 3 sets OK? That's 63 reps.
Thanks!
Tks!! dude.. can wait to show off my arms in 2 months....
I remember the first my coach introduced this. I basically cannot fully stretch my arms for 2-weeks because it was so painful; i always bend it like a limp but without an arm string.
Never lock out your elbows when doing curls. Great advice.
Just for a change you can try this with other exercises as well, like bench press, overhead press and even squats
I just put my 21s short up then type 21s in you was top of the list but good clip 👍
Excellent 💯
great video:)
Thanks 👍
I will try this.
best trainer ever... (Y)
Thank you
gotta try it tomorrow
Very good,
good work out sir
Excellent sir
Good tips for biceps
Works great
I don't know if it works well, but I often do these with reverse grip, to work out the forearm, at the end of my work out. Mainly because I don't want to spend the time doing multiple forearm sets, and this way my forearms get a little bit of a workout.
That is a beautiful human being.
@eddieveder854
6 жыл бұрын
He probably has a tiny scrotum from all the steriods he did.
@eddieveder854
6 жыл бұрын
He either has some of the best genetics on earth or he is on steroids. Huge traps is usually a give away for steroid use. For the record, I don't care if he uses steroids. Live and let live.
@mamagueboloco
6 жыл бұрын
Eddie Veder Genetics and hard work buddy. It's extremely possible to attain that physique with proper dieting and training in a few years. He also still has body fat on him making him appear even bigger
@shake4259
6 жыл бұрын
Eddie Veder his body is 100% achievable naturally without crazy genetics.
I like these types of body's and I wish I had a body like that
I am big fan thank you brother
My personal fav exercise for biceps :)
Mis respetos explicas con ganas me suscribo
he looks like a white alistar overeem
@nixontorres9406
4 жыл бұрын
Thresh, gtfo
@gavok2389
4 жыл бұрын
So true good call. .. 😂😂😂
I was doing them wrong. Thanks for the advice.
Yes it,s great job
Thanks
Thank you bro
Thank you 10/10
very nice
Good. thanks.bro
Top ...and very good
21s one of my favorite bicep exercises there good for pumping up your biceps and adding extra inches to your arms
thank you
you rock bro👍👏
Just went to the gym for the first time and tried these
thank you.
Wow sir superb
Thanks bro
Super bro
TQ Drllng Superb
Nice videos
Nice!
thanx man
This guy needs his own chanel
I hope to do that tomorrow in the gym
Wow nice technic sir
Do you have a video showing how to turn moley, chalk-dry alabaster skin into flawless, hydrated caramel skin?
Those are some solid muskulls! 💪💀
Love this workout!
Thank you for example.I used to do mistakes all the time.