Biceps 21s


  1. There was an article posted here a couple weeks ago detailing just that. It looked interesting.
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  2. Ben Bruno wrote it on t-nation, back on Jan. 27th.
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  3. Between the shirt, the hair, and the shaped eye brows....I could not watch this video

  4. Quote Originally Posted by Dirty Dan View Post
    Very interesting, this is the same pattern in which I have always done them as well. It makes sense to do full, half up, half lower. Then again I do 10,10,10. Perhaps I'll go a bit heavier and drop to 7,7,7. Thanks B.
    It's one of those tweaks that seems logical and common but not everyone does them. The gym I train at there are big guys and a lot of average joes. The average joes don't seem to take to the big fellas. I offer my input on things and they ask questions which have sparked my recent videos.

  5. Quote Originally Posted by Bnatural View Post
    Shaped eyebrows? Other than keeping the unibrow in check, those aren't shaped. The hair, oh well. And what's wrong with the shirt?
    haha, sorry bro, just a lil Jersey Shore ish for me. Just busting chops tho, I get bored. 21's are legit tho, I'll have to try them your way!

  6. Quote Originally Posted by Wrivest View Post
    Between the shirt, the hair, and the shaped eye brows....I could not watch this video
    Careful man, I've seen a lot of gelled hair and tank tops with gold chains at Sox games before.
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  7. Big fan of the 21's, nice video man.

  8. Nice video.

  9. I haven't done 21's in a while. Time to bring that workout back out next bicep routine
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  10. Still do these at the end kf the workout, or using it as the main lift? How many sets?

  11. Quote Originally Posted by machwon04 View Post
    Still do these at the end kf the workout, or using it as the main lift? How many sets?
    I don't use extended set principles at the start of any workout.
    It drains you too quickly. Regardless of what people want to say about them, they are finishers.
    I do 2 sets of these as my last biceps exercise.

  12. Thanks for the reply bud

  13. Quote Originally Posted by machwon04 View Post
    Thanks for the reply bud
    no problem.

    My only other thing I will start doing is a flex after each exercise (not after each set, at least to start).
    i.e. do 3 sets of chest press. after the 3rd set, flex my pecs and hold for 30 seconds.
    might move to every set in time, but for starting out, it will be sparse.

  14. Think I'm gonna give this a try. Never seen 21's done this way.

  15. Ive done it a couple times now. It's a bear!
    I've had to drop down to 25lb db's, and i go nice and slow.

  16. I agree of the pump is insane. 21s are probably my favorite exercise to burn out on during tricep training
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