Bicep 21s - Advanced Training - MuscleandStrength.com

[godofwarf]

clearly he's doin somethin right the dudes pretty big

[wootuser]

Why does everyone have to be such shits. The guy is simply showing an exercise if you think he's not doing it right then you can upload your video and show the world. And title it "The proper way to do 21s". Then you can go tell Ron Coleman he's doing them to fast.

damn people.

[converseshoeboy]

shit form, using your back way too much

[TheNakedQuack]

@converseshoeboy and?

[converseshoeboy]

@TheNakedQuack Wow you're dumb. Not even gonna respond why

[TheNakedQuack]

@converseshoeboy With 21s, you're using light weight, so slight rocking will do no injury. All the best bodybuilders have imperfect form, take arnold for example with his 'cheat curls'. He had some of the best biceps ever. Sit down and shut the fuck up

[semperfidelis3100]

@converseshoeboy i'm sure you're as big as him. not.

[11033066099]

its sounding like i shouldnt use the routines from this site

[TurtIeBoy]

what r the benefits of doing 21's?

[94asilaydying]

@TurtIeBoy To ball your bicep muscles up. It tones them and makes them look a lot better.

[1mc001]

Using your body to lift it up? lol You are supposed to be using your arms.

[hahahayeah123]

lols bro are you curling your back ?

[milzeh]

total shite.

[fogonabomba2]

GREAT !!!

[MrBrowningb525]

on the last 7 your using your upper body to raise the bar, some say this can cause back injuries is this true?

[vitto]

not with that weight..unless u are a woman.

[32371]

@MrBrowningb525

Yeah its true, you should only use your arms to contract when doing any sort of bicep exercise

But to be fair to the guy 21's are tough and you do get tempted to cheat on the last 7, its not worth it though as you're cheating your body, you should just lower it to a more manageable weight

[lincolnboytoy]

you need to work on your form.

[dmrios62788]

terrible

[snowbanditz]

not good your leaning back and using ur back in the end

[nyumnyumnyum]

how many sets of 21's should you do ?? is it just 1 after a bicep workout ?

anyone help

[Abdullah2009]

@nyumnyumnyum 3 to 4. but also depends on how many other exercises for biceps you do. Biceps don't need thaat much work. I respond good to 10-11 sets on biceps total. But I recommend max 10.

[19mojo89]

@nyumnyumnyum i do three, keep the weight light, its not an ego exersise. i read in muscle and fitness to only do one set of 21's if your doing other biceps exersises but i ignored it. see what works for you. hope this helped.

[Lanko182]

I agree. I am all for lowering the weight and maintaining technique.

[sdhs23]

wow why dont ya use ur back a lil more

[alsodani15]

dude u cant arch your back while you're lifting...that's not the real proper way of doing it.

[kiwichopz]

nice

[shoriukan]

pfft correct technique? put your back on a wall so you cant arch they way you did in the last 7... I know its a killer but look at his back in the mirror...

[nemo9998]

NICE

[drfillylip111]

nice

[InfamousShalale]

nice