Buff up your biceps with the '21'

Bryan — Wed, 18 Apr 2007 16:33:47 GMT

Underhand grip pullups and rows with a full ROM will work better and your biceps wont be the only thing that looks good.

Buff up your biceps with the '21'

Brian — Wed, 18 Apr 2007 17:51:20 GMT

The tried and true old-fashioned Weider method is the absolute best. Full ROM, 3 sets of 8 reps, increase weight when you successfully complete 3 of 8. The only way the body ever changes is in response to threat...continually keeping the weights/reps ahead of the body's ability is the threat. Additionally, must incorporate hammer curls or reverse curls for the full bicept workout.

Buff up your biceps with the '21'

charles, cincinnati, ohio — Wed, 18 Apr 2007 17:56:48 GMT

Why is their a picture of the guy from "Lost" with horrible biceps for this page??

Buff up your biceps with the '21'

Terry, Milwaukee — Wed, 18 Apr 2007 23:11:06 GMT

I think 21's have a place at the end of a biceps day to put a little more peak on them and it will really bring out the vascularity, but I am with the others here. I like to do some straight bar sets with the working sets in the eight or less rep range. After warming up and stretching, my first set might get 5, I will drop down 10 lbs and get a set of 7, drop another 10 and get 8 and then do that same weight for another 6 or 7. Then it is onto the preachers for 3 sets in the 8 to range alternating my grip with an easy curl bar. I might throw in a couple of sets of alternating dumbbell curls on a bench with some decline so I have an angle--that is when I will do hammer curls- maybe a set or two of concentration curls or I will do some reverse curls although I hate them because my hands are not as strong as my biceps- and only then will I do some 21's. Another good ending routine is a drop set on machine curls. I might start out getting 5 at 130lbs and by continuing to drop 20 lbs and going to failure I am barely able to curl 30lbs by the end. Of course you use biceps when you do back and even some when you do chest, but I like to hit the biceps on their own once a week usually with some cardio built in. I don't have huge biceps, but 15+ inch arms aren't bad for 170 lb guy who is 55, a bit under 6 feet tall who works at a desk all day.

Buff up your biceps with the '21'

LA — Thu, 19 Apr 2007 14:06:34 GMT

I liked 21's but I used get big guns from getbigguns.com and went from wimp to pimp!

Buff up your biceps with the '21'

John Doe, Seattle, Wash — Thu, 19 Apr 2007 17:37:27 GMT

At least he's got great nips.

Buff up your biceps with the '21'

Paul Collin, Calgary, Alberta — Thu, 19 Apr 2007 17:38:21 GMT

I like doing my 21's at the end of my upper workout also. It really seems to help get that final pumped up look on the way out of the gym.

Buff up your biceps with the '21'

Joe, St. Paul — Thu, 19 Apr 2007 17:49:33 GMT

Some guys get big biceps just by walking in the gym while other like myself just do not have a natural propensity for large arms. Try several different exercises and go with the one or two thay give you results. There is no magic bullet.

Buff up your biceps with the '21'

Rod Evanston, IL — Thu, 19 Apr 2007 18:00:02 GMT

I do 21's when I am in a hurry and only have time for one set.
I also raise the weight and make them 18's or 15's.

Buff up your biceps with the '21'

VC from FBKS AK — Thu, 19 Apr 2007 18:05:39 GMT

yeah i used to do them and call 'em crazy 8's. also i'd do overhead tricep extensions (standing skull crushers) for the tri's at the end, or substitute that for reverse curls. it works out famously, and like Rod from IL says, pyramiding (inc weight-dec reps) is always a good idea when wanting to add bulk.

WORD

Buff up your biceps with the '21'

Jaime, LA Cali — Thu, 19 Apr 2007 18:09:45 GMT

Relax guys! This is for the lazzzzy people who think they can get "On Hit" in a month. They don't understand the pain from the Iron.

Buff up your biceps with the '21'

Brian, Dallas, TX — Thu, 19 Apr 2007 18:19:08 GMT

I use 21s as a last super set. At the end of a upper day it is a good final burn before you hit the showers. Also, if you are crunched for time, but need to pump up the bi's, it works. That said, in my opinion it is not a bulking exercise by any means

Buff up your biceps with the '21'

Brian, Philadelphia, PA — Thu, 19 Apr 2007 18:49:14 GMT

One thing I hate about articles like this is that they make it sound easy to get "big" or "ripped" by doing some whacky rep scheme. The fact is this, there is no replacement for consistent training, nutrition, and sleep. There is only one way to get bigger, you have a calorie surplus during your training routine. There is only one way to get cut, you have a calorie deficit during your training routine. That said, there are millions of routines out there and one is not better than the other. However, most of the results will depend on how well you eat and sleep. Instead of trying to read about this magical routine that doesn't exist, get off your butt and crank it out at the gym. Experience is the king of anything we do in life.

Buff up your biceps with the '21'

Mike Brennan — Thu, 19 Apr 2007 19:09:18 GMT

All you iron heads trying to blow up your biceps to impress the ladies...put down the iron and pick up a book, exercise your mind and build that muscle. natural growth

Buff up your biceps with the '21'

Too Small — Thu, 19 Apr 2007 19:28:28 GMT

Hey, where did my comment go???

3W's undergroundfreakzforlife dot com

Buff up your biceps with the '21'

Pandemonium, Smog Central CA — Thu, 19 Apr 2007 19:33:20 GMT

There is no substitute for exercise
If you want big you have to work big

Buff up your biceps with the '21'

Warren, MN USA — Thu, 19 Apr 2007 19:37:38 GMT

Mixing up exercises is the key to growth. 21's are great...but so are barbell curls, cable curls, dumbbell curls, etc. No one exercise will build the perfect body. Mix up the exercises...shock the body...and you will grow.

Buff up your biceps with the '21'

XL, Miami FL — Thu, 19 Apr 2007 19:50:26 GMT

Mixing up, super set, that set, this set....all garbage, 21's included. The key to growth is overload, plain and simple. Say it with me, OVERLOAD. How do you achieve overload? By adding weight to the bar, ie lifting more than you did last time. Sound too simple huh? Try it, 8 reps max...when you get 8 add weight. And quit focusing so much and those damn biceps, do big core exercise and the rest will take care of itself.

Buff up your biceps with the '21'

Ryan Shirley — Thu, 19 Apr 2007 19:51:46 GMT

I agree with Mike, this is the year of the intellect, the ladies want a man with a brain, not some musclehead. What a bunch of blowhards you all are, get a job instead of wasting your life at the gym.

Buff up your biceps with the '21'

Jim Spokane — Thu, 19 Apr 2007 19:58:09 GMT

Publish or perish is why concepts like 21's, crazy 8's etc always come back around in articles from time to time. The biceps function is to curl the arm (and supinate the wrist). All the way up and all the way down is always best. Use mid range reps with proper form and increase the weight as the muscle adapts. Simple truth won't sell as many magazines but that's all there is to it - at least for the average guy.

Buff up your biceps with the '21'

Dave Wilkerson — Thu, 19 Apr 2007 20:00:38 GMT

Forget 21's. Straight bar curls with heavy weight alternated with dumb bell curls will get big guns over time. It may take 3-5 years to those 22 inch arms but it is attainable. Do regimented tricep/bicep, chest, back, delts, legs over 6 day workouts @ 3 hours per day and get plenty of rest and good nurishment and you will make that little actor wussie turn and run. I'm 50 years old and still get good gains after 32 years of training. Burn em.....

Buff up your biceps with the '21'

Harper — Thu, 19 Apr 2007 20:10:38 GMT

21s are stupid - most people jerk the weight around and overtax the tendons for the work the muscles get. done appropriately, they're no better than curls using the full range of motion.

Buff up your biceps with the '21'

Tery Brown, Chicago, IL — Thu, 19 Apr 2007 20:11:50 GMT

I do crazy 8s with a "21" overlay every 12th rep. Don't forget the benefits of a simple carb-loaded meal to replenish glycemic stores and make sure this is part of an overall fitness routine with emphasis on blasting pecs, abs and, especially, glutes.

Buff up your biceps with the '21'

Mikhail Gorbachov — Thu, 19 Apr 2007 20:43:17 GMT

Who is the girl with the beard and the flabby arms in the picture. Is that supposed to be the "before" where is the "after"

Buff up your biceps with the '21'

Shane, Seattle, WA — Thu, 19 Apr 2007 20:56:22 GMT

Kettlebells. Kettlebells. Kettlebells. These workouts take too long and focus on too few muscles. A half an hour with Russian Kettlebells will get you in better shape than all of these exercises combined. If you just want great biceps, try underhand chinups.

Buff up your biceps with the '21'

memphis, tn — Thu, 19 Apr 2007 21:42:23 GMT

The problem with you so called smart guys, why DON'T you work out so you have the total package? You can be smart and hit the gym 3 days a week! Or you can JUST read your books and have a cake body. The ladies like both but I guess you cannot handle both!

Buff up your biceps with the '21'

Rod Evanston, IL — Thu, 19 Apr 2007 21:53:22 GMT

Gotta admit, I think that everyone is right here.

I always say the best workout guide would be a single piece of paper with the following sentences: "Work your body hard. Do the exercise correctly. Mix 'em up. Listen to your body."

Also: working out and intellectual stimulation are not mutually exclusive. My workouts improve my mental acuity. Mike should try it. He'd be less bitter if he did.

Buff up your biceps with the '21'

Thomas Brugger — Thu, 19 Apr 2007 21:56:56 GMT

Wonderful to have people telling us to concentrate on the smaller of the upper-body muscle groups. Why not teach people to do excercises that required a coordinated effort from several groups? Why not teach to build real strength instead of the current vapidity of "fitness" that fills our land?

Buff up your biceps with the '21'

Burke, SLO town, CA — Thu, 19 Apr 2007 21:58:34 GMT

You guys are all a bunch of homos. Get back into the gym and pump each other some more you clowns.

Buff up your biceps with the '21'

Jaime LA, Cali — Thu, 19 Apr 2007 22:08:16 GMT

Ya guys crack open those books, I’ll take the girls to the gym and show them how to squat and firm up their but. LOL! You nerds make me laugh!

Buff up your biceps with the '21'

Gentlegiant15209 — Thu, 19 Apr 2007 22:20:18 GMT

Looks like Jaime could afford to hit the books some time. If girls are going to "firm up their but", instead of their "butt", maybe they are going to do
English exercises?

Buff up your biceps with the '21'

jaime LA, Cali — Thu, 19 Apr 2007 22:42:34 GMT

Gentlegiant, thanks for the correction. Hey is this word spelled correctly “DIC”? Good job! Now check every body else’s.

Buff up your biceps with the '21'

Saucey L, Ventura, Cali — Thu, 19 Apr 2007 23:57:26 GMT

Hey Jamie, why don't you go somewhere where people are impressed by sophmoric wisecracking... a Hello Kitty page or something?

Buff up your biceps with the '21'

Dan, Redding Ca. — Fri, 20 Apr 2007 01:37:44 GMT

This stuff's so funny. But seriously, 3 sets of under hand pull-ups to start the workout. 21s are always the final workout, burnout, if you will, before you end your session. Then I always go into the locker room and stare at myself in the mirror while I whip my workout partner in the butt with the towel. OH YEAH PUMPED!

Buff up your biceps with the '21'

Craig, New Haven, CT — Fri, 20 Apr 2007 01:43:13 GMT

Or you could go to the gym and *then* open a book. It's not impossible. Heck, it's not even that hard.

Buff up your biceps with the '21'

Sean, Chicago IL — Fri, 20 Apr 2007 02:07:04 GMT

Wow... the self professed brainiacs who spout off about how dumb "muscle heads" are reveal their own secret desires by commenting on an article about fitness, which they took the time to read... for some reason. Don't hate the smart AND fit just because you can only claim the former. If you're uneducated, seek education. If you're physically unfit, do yourself a favor and seek to improve your health through exercise. The human body is one of the few machines that get better with proper use! Ya know, studies suggest that physical fitness is conducive to mental fitness. So read, exercise and stay off the booze, cause "Fat, drunk, and stupid is no way to go through life, son." (Dean Wormer - Animal House)

Buff up your biceps with the '21'

J. Cohey — Fri, 20 Apr 2007 02:53:19 GMT

Guys... Guys... Guys. Get a clue. It is always the muscle men that want to impress the ladies with the muscle. But when it come time to do the deed, they don't have the muscle that counts with the women. Some of you guys work out at the gym, and then go home and do a differnet type of 21s that works out your biceps and wrist. You muscle guys know what I mean. GIVE IT A BREAK! Literally, and you will get much more action from the women. Be honest with us, and yourselfs. The main reason you guys work so hard to look big and bulky is to bag the gals, and when you do, they find out that the muscle that really want is not so big as the rest of the package!

Buff up your biceps with the '21'

Alexander Salmon NASM-CPT — Fri, 20 Apr 2007 07:13:50 GMT

I would have thought research would have been done to write this article not just "gym" science or word of mouth. Scientific evidence suggests that a hypertrophic(muscle building) workout for any muscle will range between 8-12 repetitions and about 75% intensity(% of 1 rep max.) I am postive that any nationally recognized fitness organization will agree. 21 repitions is better suited for an endurance workout.

Buff up your biceps with the '21'

Tyler, Cambridge — Fri, 20 Apr 2007 14:24:48 GMT

I think you guys are under a bit of a misconception. Generally when you see somebody huge muscle-wise with a layer of fat over, you don't call him "buff." "Buff" translates much better to the guy whose muscles you can see, even if they're not quite so big. It's much closer to ripped. Along those lines, this workout isn't intended to get you muscle mass, but it will tone and refine the muscle you already have, instead of the large but shapeless arms most lifters have. The girls only like the muscle they can see! But keep benching 400lbs, really.

Buff up your biceps with the '21'

jaime LA, Cali — Fri, 20 Apr 2007 15:09:36 GMT

Every body knows if you go to the gym to impress the girls, “you are not going to last a month in the gym”. Girls don’t just drop to the knees when they see our muscles. Although! It does help. And if the guy or girl at the gym doesn’t have a good personality or the smarts to carry a conversation, then he never had one to begin with.

Buff up your biceps with the '21'

Jaime LA, Cali — Fri, 20 Apr 2007 15:19:37 GMT

Saucey, You just had to put in your two cents. Hmmm...

Buff up your biceps with the '21'

Bryan — Fri, 20 Apr 2007 17:16:58 GMT

Most scientific research on exercise has to do with strength training. There isnt a whole lot in comparison in terms of hypertrophy research.

Here is a website about one man's interpretation of hypertrophy (muscle growth) research: www.hypertrophy-specific.com

Even if you dont wish to follow the methodologies (It is a way of training... there is no strict routine required), the website is a good source of information on diet and recovery.

Buff up your biceps with the '21'

Jeff Pemberton — Fri, 20 Apr 2007 17:37:07 GMT

A lot of insults here, but I want to get back to the topic of this article: for my part, I use 21s when I want a major-league pump after a stepped set of concentration curls with a Weider/EZ curl, y'all. Right after I finish, I have a low-carb but high-glycemic carb-loaded drink with glutamine endorphins. Then I hit the stack to blast my glutes. Anyone have any comments on this?

Buff up your biceps with the '21'

Matt E, MO — Mon, 23 Apr 2007 20:08:53 GMT

"The pump" is baloney. Doing 21s will give you huge biceps for maybe 30 mins. If you want permanently big guns, first you have to build big legs, then a big back, then a big chest and then big shoulders through heavy training and proper nutrition.

Just like you can't spot-reduce, you can't spot build. Bring up your overall lean mass and your arms will grow.

Buff up your biceps with the '21'

JC, Durham NC — Mon, 23 Apr 2007 21:32:24 GMT

Really wanna see those guns grow big and sweet...jump on some steroids and they'll get real nice and big. Guys luv seeing guys with awesome biceps...especially those @ the gym and on the juice. Totally erotic and a nice turn on. Yum!

Buff up your biceps with the '21'

Julia Boynton, McLean, VA — Thu, 26 Apr 2007 00:16:27 GMT

Hey, JC, you're kidding, right? 'Roids--let's see--side effects include major acne, mood swings, shrunken gonads, and--best of all--liver damage! yeah, so sexy. NOT. I like brains, I like buff, but I'm not so much on the kind of dope who dopes...

Buff up your biceps with the '21'

billy bob — Thu, 26 Apr 2007 04:45:55 GMT

You want to get in to shape?: pushups, situps, squats, pullups, and cardio mixed with sprints, any kind of sprints. You got to move to groove!!

Buff up your biceps with the '21'

Stpehanie Royal Oak, MI — Thu, 26 Apr 2007 10:56:10 GMT

I'm with Brian from Philadelphia.

Buff up your biceps with the '21'

Theosa, Pittsburgh, PA — Thu, 26 Apr 2007 19:01:46 GMT

Pythagoras the famous mathematician says “If you wanna test men test them by women and if you wanna test women test them by money”. So fellas, big muscles won’t work if aren’t rich. Plain and simple truth!

Buff up your biceps with the '21'

John Doe, Louisville, kentucky — Mon, 30 Apr 2007 07:39:07 GMT

We call these "sevens" and they are an EXCELLENT bicep builder. Those of you bashing it are silly. Its only part of an overall weight lifting program...

Buff up your biceps with the '21'

Nathan — Wed, 02 May 2007 21:33:33 GMT

Jusg go with what you got! And be happy.

Buff up your biceps with the '21'

Nathan — Wed, 02 May 2007 21:34:28 GMT

Jusg go with what you got! And be happy. Leave the iron-pumping to the pros.

Buff up your biceps with the '21'

Mark — Thu, 03 May 2007 04:32:06 GMT

In order to gain mass, you must consume more calories than you are burning. This can be done through a simple weight gainer product. I love circuit training as it keeps me toned and builds mass if I intake weight gainer with intense, supersetting workouts.

Buff up your biceps with the '21'

Jason — Thu, 03 May 2007 05:27:04 GMT

I love the people here who speak for me. Telling me the only reason I work is to bag a ladies. Telling me to pick up a book and stop wasting my time. Man, all this time I thought I was successfully working out and keeping my grades up, but you've all proved me wrong.

I workout for no one but myself, for my own gratitude, through my own determination and perseverance. Nobody but me influences what I do in the gym. Those who don't appreciate that are usually too weak to lift a book. And those who can appreciate it are my closest friends.

Nothing comes easy, but hard work and discipline make anything possible no matter who you are. I've proven that to myself. The rest of you simply don't try hard enough.

Buff up your biceps with the '21'

Robert, Ft. Worth, TX — Thu, 03 May 2007 13:22:38 GMT

When I played football in hs we would do 21's as part of our bicep workout but it had a little twist. You would get a 45 lb, 35 lb, and 25 lb plate and line then up on the ground or somewhere. You would do an entire set of 21's with the 45 and then immediately do an entire set with the 35, then you would finish by doing one last set of 21's with the 25. Only then you would rest, and you would repeat that entire cycle at least 3 times.

Buff up your biceps with the '21'

John, Tallahassee, FL — Thu, 03 May 2007 14:54:50 GMT

Brains and braun land the ladies...Women dont want a nice mind to lay their head on, they want ripped shoulders, bicepts and a great chest. School is great, but nerds get the ugly girls! Nerds that have muscles and physical endurance get the real prizes.

Buff up your biceps with the '21'

Carlos Moreno — Fri, 04 May 2007 12:55:13 GMT

What is a "ROM"?

Buff up your biceps with the '21'

Al mn — Mon, 07 May 2007 13:09:20 GMT

Range of Motion

Buff up your biceps with the '21'

Ana, living in Istanbul, Turkey. Spanish originally. — Mon, 07 May 2007 16:57:49 GMT

I'm a 16 year old girl, I work out four times a week and I'm on several sport teams. I am socially active. My average GPA is 3.85/4 so I would say that I'm doing great at balancing my life.
I hate it when guys think that girls just want muscle. What we want is a naturally sporty guy, one who does not spend all day every day in the gym, but who maybe like to run around the block or play some basketball outside. That's what a real guy is. The rest are just.. insecure losers. Of course, I'm not talking about the guys that go to the gym for reasons other than to 'bag the ladies'. I respect those.
Sorry guys, but if you were an ugly, brainless jerk in the first place, buffing up your arms won't make you be like more, or for longer. That's all.

Buff up your biceps with the '21'

LP Jamestown NY — Mon, 07 May 2007 18:40:17 GMT

I know I'm slow, but I can't distinguish between the 2nd and 3rd set of the 21's described in the article. Can someone help me...I want to try it, but I want to make sure I'm doing it correctly.

Buff up your biceps with the '21'

haris,kunduz,afghanistan — Tue, 08 May 2007 06:50:53 GMT

question,

how can i big my arms and biceps and triceps

thanks
haris

Buff up your biceps with the '21'

Eric, Washington, DC — Tue, 08 May 2007 13:27:14 GMT

I have started doing the 21's at the end of my workouts, and it's a great muscle failure exercise to close any routine with. Just make sure the reps are controlled, not jerky. As for all of the talk on these boards about girls wanting guys with muscle...there are men who work out for their own physical and spiritual gains, who just happen to attact certain kinds of women...the same can be said for all those bookstore/coffeeshop guys barely reading a book hoping that an attractive girl asks what they are reading...so it works both ways, why worry about what some other guy is doing?

Buff up your biceps with the '21'

Eddie, Alexandria, VA — Thu, 10 May 2007 22:11:25 GMT

This is all very amusing to me, first off don't worry about what girls like because you will never please or attract every woman unless you are filthy rich, powerful, celebrity. Some girls like muscle some don't do it for yourself no one esle and who cares what people think about it? Just be yourself and do what makes you happy, if you can't get girls it probably isnt your lack of muscle, the way you carry yourself and your style have a lot to do with it. Oh and 21's are good for a pump but they do little for mass stick with the basic 3 sets 8 to 12 reps and eat like a horse.

Buff up your biceps with the '21'

Mark, Honolulu — Sat, 12 May 2007 00:51:34 GMT

For LP in Jamestown (Lucy's hometown): A normal curl starts with the arms hanging straight down and ends with the weight up near your shoulders. With the first set of 7, start with your arms at the bottom and only go halfway up (til your forearms are level), then with the next set of 7, start at the top and only go halfway down (again, til your forearms are level), then with the last set of 7, perform the full range of motion: all the way down to all the way up. Hope that helps.

Buff up your biceps with the '21'

Tammy, Naples, Florida — Thu, 19 Jul 2007 13:38:50 GMT

OMG...yeah I know the stronger the better genes..blahh blahhh blahh. Sorry but I don't want a man that can beat off a preditor I want a man that can intelligently survive from a preditor, cause I know that will be the man that will come home to our children

Buff up your biceps with the '21'

dave — Tue, 24 Jul 2007 19:19:43 GMT

altho 21s are pretty sweet, i prefer a pyramid approach to biceps. you can do it by yourself or with another person. you start with ten reps, hand the weight over to the other person, they do 9 reps, switch back, and work your way down to 0. if you do this by yourself, just rest between opposing sets (as a stand in for the lifting buddy you're missing). starting off ur biceps like this is a killer and feels great

Buff up your biceps with the '21'

Kagan Evans, Saint Charles, Missouri — Fri, 14 Sep 2007 04:31:25 GMT

I'd have to say that these were some of the hardest exercises I have ever attempted; but they work really well. I've only been on them for a couple of days and I can still feel the pump in my arms that never goes away, and they look bigger too!

Buff up your biceps with the '21'

Laura London — Wed, 07 Nov 2007 12:46:47 GMT

I am sure there is more to it then overload.. otherwise why aren't weight lifters defined. Not fat!!! I think wghat ever works for you and don't knock it till you've tried it