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personally i think 21's are a great exercise people think there crap because gains are limited. as for use the full range of motion these do, they work it in stages and help bicep devolopment for...

did at the start to get women, but now i just like doing it for myself the way my body looks and it helps with my sport in all many people start to get women but end up training for themselves i say...

21's are not for growth but for gaining seperation of the bicep muscles from the tricep they also improve the peak at of the bicep. leg wise same sort of thing helps with seperation improves tone. so...

if u want the most intense pump all u have to do are 3-4 sets of 21's at the end of a session of any muscle and u will understand the purpose of the pump


"we read, we learn, we train"

Age: 23...