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Main » Workouts » Programs » High Intensity Training (HIT) » Hit On 21s

Breathe new life into your workout withIFBB pro Erin Stern's high-intensityroutine.

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There are many reasons why 21s are worth

including in your training program, at least

occasionally, including:

Increased Endurance: You'll perform

muscle-building exercises for longer

amounts of time, challenging your

Hit On 21s

by Muscle & Fitness Apr 03, 2012

8, 10, 12, 15: That's the typical number of reps we tend to tackle when working out. But doing

the same thing workout after workout isn't just boring for you. It can also bore your muscles,

inhibiting growth and limiting the amount of progress you make with your training.

Fortunately, there are many ways you can repackage your favorite lifts to baffle your body into a

state of shock and generate positive results. One of the most common, tried-and-true techniques

is called 21s.

"Eccentric loading is one of the most effective ways to force muscles to grow," explains David

Carfagno, D.O., owner of the Scottsdale Sports Medicine Institute in Scottsdale, Ariz. "Twenty-

ones do just that. You vary three different ranges of motion in one exercise, instead of just

completing the regular isotonic exercises that have a single range of motion," he explains.

Here's Carfagno's plan for taking some very familiar arm and shoulder exercises to a whole new

plateau-busting level.

Your 21s TemplateJust as all exercises have a range of motion

(ROM), or road map, to follow, the 21s

repetitions can be broken down into three

parts: the bottom half of the contraction, or

the lower ROM; the top half of the

contraction, or the upper ROM; and the entire

contraction of each muscle, or the full ROM

of the exercise.

Beware, fearless lifters: The longer rep

counts combined with three different ROMs

per set will challenge your strength and

stamina.

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muscular stamina and tolerance. While

many single-joint exercises are performed

in the 8- to 15-repetition range, 21s will

require longer muscular endurance and

vitality to support the grueling sets.

Muscle Confusion: By attacking

repetitions from multiple starting and

ending points, the atypical execution

pattern will keep the body guessing and

reacting to the shock value of the work.

Newbie-Friendly: Not only known for

positive physical results, incorporating new

training techniques into any exercise

program can also enhance your

physiological responses. Look forward to

freshening up basic , no-nonsense moves,

which can become monotonous and boring

over time.

Time Saving: With 21s, fewer exercises

per body part can be executed, due to the

quick pump your muscles will feel during

the longer sets and unique ROMs. One or

two exercises per muscle group can be

eliminated from your standard lifting plan

when 21s are properly executed.

Be willing to accept that executing 21s can

elicit a lower-weight selection choice than

that normally tackled in your standard 12-15-

rep, full-ROM training routine.

Here's how each eat set breaks down, with

each ROM getting 7 reps, adding up to a

total of 21:

1/ Lower Range Of Motion

Bottom half of the exercise - 7 reps per set

2/ Upper Range Of Motion

Top half of the exercise - 7 reps per set

3/ Full Range Of Motion

Full range of the exercise - 7 reps per set

The Exercises

Lying Triceps Extension

Setup: Lie on a flat bench with your feet flat

on the floor and your abs pulled in.

Grasp a dumbbell in each hand with a neutral

grip (palms facing each other).

Extend your arms straight up and position them directly over your shoulders.

Lower ROM: Slowly lower the dumbbells until they're just alongside your head. Pause,

then extend your arms until they reach 45 degrees and repeat.

Upper ROM: Slowly lower the dumbbells, stopping when your arms form a 45-degree angle.

Pause, then extend your arms until they're straight once again and the dumbbells are

directly above your shoulders.

Full ROM: Lower the dumbbells until they're just alongside your head. Pause, then extend

your arms until they're directly above your shoulders.

Straight-Bar Cable Curl

Setup: Set one side of a cable pulley apparatus in the bottom position and attach a straight bar

to it.

With your feet shoulder-width apart and knees slightly bent, face the weights and grasp the bar

with an underhand grip.

Lower ROM: Flex your biceps and curl the bar upward until your arms form a 90-degree

angle. Pause, then slowly lower the bar back to your thighs under control and repeat.





Upper ROM: Curl the bar to your chest,

squeezing your biceps for a second at the top.

Lower the bar to a 90-degree angle and repeat.

Full ROM: Squeeze to the very top of a biceps

curl and lower to the fully extended bottom of

the rep, combining both the lower and upper

ROMs.

Straight-Bar Cable Pushdown

Setup: Stand in front of a high-pulley cable and grasp a

straight (or V) bar with an overhand grip.

With your knees slightly bent, lean forward at the waist

and position your elbows close to your sides, holding

the bar at roughly chest height.

Look forward, keeping your back flat and your abs tight.

Lower ROM: Press the bar toward the floor until your

arms are extended. Slowly raise your arms until they're

at 90 degrees.

Upper ROM: Flex your triceps and press the bar toward

the floor until your arms reach 90 degrees, pause, then

return to start.

Full ROM: Press the bar toward the floor, completing

the full ROM, then release and return to the starting

position.

Single-Arm Preacher Curl

Setup: Position the back of an incline bench

at a 45-degree angle. Hold a dumbbell and

your upper arm on the backrest.

Lower ROM: Flex your biceps and curl

the dumbbell upward to a 90-degree

angle. Pause, then slowly lower back to

the starting position and repeat.

Upper ROM: Curl the dumbbell toward

your chin. Pause, then slowly lower the

dumbbell to 90 degrees and repeat.

Full ROM: Flex your biceps and curl

the dumbbell toward your chin.

Pause,then slowly lower the dumbbell back to the starting position.





Triceps Pushup

Setup: Get into a pushup, with your hands inside

shoulder width, fingers pointed forward.

Lower ROM: Keeping your body in a straight line

throughout, lower your chest to the floor and come up to

half of your full ROM; lower and repeat.

Upper ROM: From the top position, lower your body

halfway to the floor and then return to the top position.

Full ROM: Engaging your entire body, lower yourself to

the floor and press all the way back up.

Cable Rope Curl

Setup: Stand tall with your heels under your

hips, abs tight, and shoulders relaxed.

Lower ROM: With a neutral grip, slightly

flare out your wrists as you curl up to a

90-degree elbow flexion. Lower backdown until your arms are straight.

Upper ROM: Lift the rope as you

simultaneously turn out your wrists and

contract your biceps to the highest point

of a curl. Lower halfway down and repeat.

Full ROM: Lift and curl the rope for a full-

range curl, then lower all the way to the

bottom.

The WorkoutYour 21s arms plan is fast-moving and includes three scorching supersets that blast your bi's

and tri's, with a suggested 45- to 60-second rest between each superset.

Those new to 21s should incorporate the technique with only one exercise each for biceps and





Dumbbell Bicep Curl

2 sets of 30 reps, light weight

Triceps Pushdown

2 sets of 30 reps

Lying Dumbbell Tricep Extension

3 sets of 7,7,7 reps

Standing Biceps Cable Curl

3 sets of 7,7,7 reps, 60 sec rest

Push-Ups - Close Triceps Position

3 sets of 12-15 reps

One Arm Dumbbell Preacher Curl

3 sets of 12-15 reps, 45-60 sec

Cable Rope Curl

3 sets of 15-20 reps

Triceps Pushdown

3 sets of 15-20 reps, 30-45 sec rest

triceps. After you've gained experience, you can increase to two or three moves.

Any of the following workouts can be used for 21s. In this sample session, 21s are done only on

lying dumbbell extensions and barbell curls.

The 21 Arms Plan

Warm-up:

Superset:

Superset:

Superset:

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Rep Power: 31523

Body Stats

ht: 6'2"wt: 179 lbs

MNTiburon

Great tips! I'm going to try 21's today with skull crush ers and

precher curls. Unfortunately the little gym in my office building

doesn't have the necessary cables for the others. =(

Apr 4, 201 2 5:53a m | report

Rep Power: 10

hollywood12

I use 21s on the flat bench to finish out my chest workout

som etimes. Really gives a great pump to the chest.

Apr 5, 201 2 9:59a m | report

Rep Power: 10

Body Stats

ht: 5'7"wt: 165 lbs

Yanke esfanJeff

good tips there, i use 21's at end of my workouts, feel a good

pump...

Jun 10, 2012 10:46am | report





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Rep Power: 10

Body Stats

ht: 5'11"wt: 174 lbsbf: 20.0%

worstbullet

Going to try this next time! Sounds interesting.

Jun 11, 2012 8:45pm | report

Rep Power: -186

Body Stats

ht: 5'3"

wt: 190 lbsbf: 28.0%

buttabeen

Me and my work out partner have incorprated 21's for our bis

and it def works. CRUSHH TIME!!!!

Aug 15 , 2012 1 2:28pm | report

Rep Power: 10

Body Stats

ht: 5'9"wt: 156 lbsbf: 17.0%

Ahmad39

It's one of the best workouts

Aug 29 , 2012 2 :16am | report

Rep Power: 10

Body Stats

ht: 6'0"wt: 259 lbsbf: 15.0%

KENNYC1old school stuff and very effective

Sep 12, 2012 12:39pm | report

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