"The 21" Overrated?

[spiritd]

Today is my back and bis day and I was thinking about doing 21's. Don't any of you guys think that 21 reps is way too many? Wouldn't "The 21" be more effective for mass with say, 12 reps total?

[Turco]

I would go with 22s.

[in10city]

Overrating is Overrated.

[spiritd]

Overrating is Overrated.

That was deep.

[pFuzzz]

Today is my back and bis day and I was thinking about doing 21's. Don't any of you guys think that 21 reps is way too many? Wouldn't "The 21" be more effective for mass with say, 12 reps total?

have you done them?
did they work?

there's your answer.

[Rsardinia]

they give a good pump but they aren't that beneficial for adding mass to your biceps. I'd use them as a finishing exercise if anything.

[-Lucifer]

Only Chazzy would go with the 21s, brah.

I squat on bicep day.

[gjohnson5]

Most people's 21's are so light , they are basically pointless.
Up the weight a a little... I generally set the weight to where getting the last 7 reps is impossible or either majorly intense

[chazzy1864]

21's brah. Go for them I would.


I hate 21's. Dumbest bicep exercise ever next to the pull up.

[Oroborus]

They're useless, just do 7 full reps. Less time, more weight, more growth

[Beachman]

Today is my back and bis day and I was thinking about doing 21's. Don't any of you guys think that 21 reps is way too many? Wouldn't "The 21" be more effective for mass with say, 12 reps total?

have you done them?
did they work?

there's your answer.

^^^This.

[bigman334]

I would go with 22s.

nah, 24's brah...

but seriously, from time to time i do something similar with heavier weight but 5x5x5....15's i guess you could call them.. just to mix things up..

[shaneee]

21's will do close to nothing for size or strength..some endurance and a pump, yes.

[Sir_Malak]

If they work well for you chances are they are underrated. If they do not work for you chances are they are overrated.

[callmeG]

dont do them period

[timhet]

Theres no right and wrong ways to do anything, providing your not injuring yourself or others. It depends what you are trying to do. For hypertrophy, there might be better exercises than 21s, but they are a good exercise to mix things up a bit.

[Ironlife]

I certainly wouldnt... but i know a person called chazzy who would go for the 21s.

[rocketman44]

They might be good after a few heavier sets, get more blood into the muscles.

[Farlap]

noobs do 21's cause they get a pump and they rekon itll get them huge

[BlitzKrag]

my biceps grew 1/4" in 2 weeks after not growing for 2 months when I added 21's. Still doing them. Still liking them.

[theshoupguy]

Ronnie does them, so unless you'd rather have girly-man arms you should probably do them. Hell, do them twice. Make them 42s. Then drink a 40 afterwards........... and pour in 2 ounces of awesome just for giggles. (no sh!ts)

[Turco]

noobs do 21's cause they get a pump and they rekon itll get them huge

It's true that noobs do them all the time because of the pump, but that doesn't mean 21s don't work... Do I do 21s or think it's a great bicep exercise? No. But doing some sort of curls is better than not doing curls at all, from a bicep building standpoint.

my biceps grew 1/4" in 2 weeks after not growing for 2 months when I added 21's. Still doing them. Still liking them.

What were you doing before you added 21s? Did you gain any significant amount of weight? Were the conditions the same when you took these two measurements?

[victormyedra]

21's brah. Go for them I would.


I hate 21's. Dumbest bicep exercise ever next to the pull up.

Kidding about the pull-ups right?

[theshoupguy]

Kidding about the pull-ups right?

No.

They're primarily a back exercise.


Back.


BACKBACKBACK.

[chazzy1864]

No.

They're primarily a back exercise.


Back.


BACKBACKBACK.

^ that

[victormyedra]

Yea maybe so, altho after I added pull-ups I feel like its helped my bicep development tremendously, well lifting my bicep anyway, kills your Brachialis reallll good, like Hammer Curls. Just my 5 cents..

[theshoupguy]

Yea maybe so, altho after I added pull-ups I feel like its helped my bicep development tremendously, well lifting my bicep anyway, kills your Brachialis reallll good, like Hammer Curls. Just my 5 cents..

[img]http://**********/gallery/d/32911-1/orlyowl.jpg[/img]

[-Lucifer]

No.
They're primarily a back exercise.
Back.
BACKBACKBACK.

Okay so that's why I'm not as sw0le as you are?

Been doing pullups for biceps since ages! I thought they'd make my biceps hyooooooooooge!

[Mbizzle9]

they're a beginner exercise, if you're gonna do them just spend a min on them at the end of the workout. I do like the pump feeling it gives though.

[BlitzKrag]

It's true that noobs do them all the time because of the pump, but that doesn't mean 21s don't work... Do I do 21s or think it's a great bicep exercise? No. But doing some sort of curls is better than not doing curls at all, from a bicep building standpoint.



What were you doing before you added 21s? Did you gain any significant amount of weight? Were the conditions the same when you took these two measurements?

No it wasn't a controlled experiment and I did gain 1lb or so in those 2 weeks. The conditions were basically cold measurements that were repeated over a couple of days. Obviously it could be due to a lot of things, but I think it was the 21s. First time I was able to make my biceps really sore in a long time.


About the pull-ups thing. I think if you were strong enough and able to focus enough you could target biceps pretty well with a pull up. Obviously if your just going in and repping them out like a *** then your prob not hitting the biceps that well. Just depends on what your doing.