How To Get A VIP Pass To The Gun Show

[sciguy10701]

This works!!

Thanks.

[alfa987654]

killer work out!!??? yes it is!!! been doin' 21's 4 a short period of time n it's awesome... but i do 4 sets... is it ok!? or should i do only 3??

[shakelightly]

@alfa987654 you can do as many as you want as long as you do them correctly

[OnyxDr4g0n]

looks like his muscles gonna explode.

[awhoergek]

I believe normally it's down, up, and whole movement last.

[snapjenk]

Just wondering y u don't just do 21 of the first??

[shakelightly]

@snapjenk that's too easy

[onlyjzable]

if i do this exercise everyday, how long time will it take before i see the big picture of it? please answer ur awesome!

[ReggelEsteDelben]

@onlyjzable dont work out every day, your muscles grow if you rest them, dont overtrain!

[skateitorloveit]

@onlyjzable Don't do it every day. Make this part of a bigger, harder bicep excercise routine and do it perhaps 3-4 times a week (giving that you want to build muscle). The muscles need time for growth and repair, that's where the actual hypertrophy of the muscle comes from. Eat lots of protein after each workout (i.e chicken)

[njalanis]

How many sets of this "21" exercise do you do? Just the 1 set or multiple to see results?

[derrty42]

looks killer! I'm going to try this out on my next biceps day

[pedja60]

What if we do these sets and techinis with chin ups?

[shakelightly]

@pedja60 it's hard but go for it

[WumWip]

is it true that the bigger the weights you lift, the bigger your arms get?

[shakelightly]

@WumWip basically....lift heavy for size, lift light for definition --- that's what i do.

[gta4ratman]

what gives you more cuts on your arms pushups or curls?

[shakelightly]

@gta4ratman sharp objects

[gta4ratman]

@shakelightly

haha clever! xD

[nekracio]

miren el video de mi tablón, soy ectomorfo tengo 18 años llevo solo 1 mes de gym! acepto todo tipo de opiniones y consejos, gracias a todos un abrazo look my video

[royalewithcheese25J]

shakelightly what are your chest workouts like?

[JOEFIXIT79]

Man!! This will kick your ass!! I have been following you for about 3 days.

Thanks for the inspiration, means alot. What's up with the chest though? I have been doing clock push-ups and dips. You have no vids. Also! I don't have pull-up bars and can't seem to find anything outside....any advice? Thanks! Much love and respect!!

[shakelightly]

@JOEFIXIT79 i'll make a chest video soon. you have no pull-up bars anywhere? signs? beams? poles? trees?

[JOEFIXIT79]

@shakelightly

Nothing!! All the tree branches are either rotten or out of alignment/uneven.

There is however, this pull up bar "As seen on tv" at the local Dollar General store. Smh! Every time that I pick it up, I hold the box, starring at it for about 7mins. Ambivalent as ever!! Is it worth it? It's only 20 bucks............I guess I will just break the kids little swing set outside. -_^ Maybe, just maybe it'll suffice.

[JOEFIXIT79]

@JOEFIXIT79

Damn!! I forgot about the cold! I'm f@#%ed!!

[zeker246810]

where the hell r u???????????

[getsomemoon1]

Nice!!! Do you do these to finish off your Biceps for the day? What is your normal Bicep workout?

[shakelightly]

@getsomemoon1 i have a whole box full of biceps exercises i mix n' match with...depends on my energy level, sometimes i start with these other times i'll finish with em

[brandonplma]

how long rest 30 secs after one set ?

[shakelightly]

@brandonplma whenever you're ready to go again

[actueneac]

you have a nice body man ! keep it up !

[shakelightly]

@actueneac thanks! =)

[ej15dude]

@actueneac your a fag

[cf1jztt]

You say do three sets of seven to equal 21, but how many sets of 21 do you do? Thanks

[shakelightly]

@cf1jztt depends on the day and how much energy i have...couldn't even give you an average i change it up so often

[irishstud0802]

good workout dude, cheers

[bakfietsimam]

a guy told me to do them in this order: 1: half  2:the high ones 3: the full ones.

does the order matter?

[shakelightly]

@bakfietsimam doesn't matter

[arnoldnavarro21]

BOOOSS!!! DAMN!

[B4MVFan409]

Hey shakelightly is it good if i do 4 sets of 30 twice every morning and every night? just not sure.

[B4MVFan409]

@B4MVFan409 with 20lbs dumbbels

[shakelightly]

@B4MVFan409 i'm not a fan of counting sets and reps but if your body can handle it and you're not cheating on any reps, go for it

[dksteven1]

Hey mate, this exercise brings such a massive pump into the guns! Thanks for uploading... and btw. great shape you got there! :)

[shakelightly]

@dksteven1 thanks :)

[LoginErroronu]

21's are a great workout. actually the first time ive tried this, im not kidding you i saw results the next morning haha. my bi's havnt goten smaller since then either so this is a great workout!

[ARTOFWAR818]

I hate when a bicep's look like a small ball does that mean for me to do hammercurls instead??

[PwnageOfCrusader]

Deffinitaly subscribed my friend! I also liked :P Keep making vids! =)

[Lentiaj1]

BEST 

[Lentiaj1]

BEST 

[TheGHOSTOAST]

Thnx how do u get that cut? do u jut lose weight or do insane chest exersises? i only have a line in the middle but not underneath.

[dangngoctuanmk]

thanks for helping.. 

[TGamingDash]

wow so exciting video 

[silverlight198626]

I just started. Your video help me decided to do it!

[Lentiaj1]

BEST 

[PrEdAtORx90x]

Deffinitaly subscribed my friend! I also liked :P Keep making vids! =)

[shakelightly]

@PrEdAtORx90x thanks!! :)

[ongteu33]

now I find what I have been looking

[kareemir]

@shakelightly

Hi brother, keep up the nice work. Excellent video, one question: so you said we can do these with hammer curls, right? Thank you in advance sir. Have a nice day. Also, I see your one of the few people that response at a timely manner.

[shakelightly]

@kareemir Thanks! Yup, you definitely can do these using hammer curls too!! :)

[MrGuildWarrz]

Been training pecks a lot last year and just getting into biceps any recommendations for posture?

[shakelightly]

@MrGuildWarrz for beginners, i always recommend they stand with their back against the wall (to deter swinging) and to bend the knees

[sladek123]

where have u been my whole life

[shakelightly]

@sladek123 :)

[fcbmichaelstfns]

how do i know, i've got the right weights??

[shakelightly]

@fcbmichaelstfns they should be challenging enough to where you aren't swinging your back or using momentum to do the exercise properly

[420Nelbone]

I always called it killer 7s but even the most built people cant hang after a few sets of this.

[shakelightly]

@420Nelbone hahaha killer 7s is a perfect name for these! :)

[ironmaidenguitar]

thanks :D

im gonna do 21s with hammer curls XD

[shakelightly]

@ironmaidenguitar doing these with hammer curls KILLS even more than regular....love it! :)

[darshia33]

Very nice biceps, and your house looks like the Brady bunches

[wimington819]

I going to have to try that today if make it to gym,You know that your arm are really big. I got tell you from person that stand 6ft1inches and weight some park of 220 with arm that are just 16inches.

[wealthyvirgie]

this is AWSOME!!! thanks for the tip man!! If I keep this up I should be looking like a model in no time

[shakelightly]

@geniusboi12 these are basically like all the other how to vids on youtube i guess...nothing different added

[bicepsmuscle]

Great biceps, congratulations, could you help me?

I am a diseable guy and I am trying to do a few bigger my arms mucular resistance

[iownyouchoob]

hey shake, me and a bunch of my friends have been looking for someone with amazing arms like yours and we wanted to ask if u can msg us a workout or post a workout video of how to get tall big round biceps like yours. We can subscribe or donate money whatever you would like, we are really desperate.

[joolnevermind221]

i hate ur videos now its getting me motivated to hit the gym hahahah.

[kallegroen]

i took a huge break of like 5 months and i feel i lost it all so im back at 8 pounds and this is killing me :P

going to stay consistent now and watch them grow :)

[shakelightly]

@kallegroen even with 8 lbs these things hurt....after a couple dozen sets :)

[kallegroen]

@shakelightly haha right now my stam is so bad that 3 sets do me xD

[andasideoffries]

wow great man-also, great form! i've seen lots of dudes mess this up (relying on momentum instead of actualy using the biceps)

[shakelightly]

@andasideoffries thanks!! form is the most important...i'd rather do only 5 pounds correctly than 50 lbs incorrectly :)

[sdarms111]

Ugly pants... I approve of everything else.  Hope the cold is better.

[gypsynitro]

Can enyone help me im 15 and im traying to get big biseps and im useing 30pounds each hand what well u wight well u perfer for me i do 3 sets of 10-12

[Utuber8486]

Thanks man one last question how many times a week do you do these?

[shakelightly]

@Utuber8486 2 or 3 days a week---usually 2 since i mainly do biceps/back on tuesday and thursday but sometimes i get a saturday workout in

[Utuber8486]

Do you usually use 20 pounds when you workout for real? If not what weight?

[shakelightly]

@Utuber8486 it depends, i save these for the end of my workout so depending on how much strength i have left, i'll use between 15 and 30 lbs.

[shakelightly]

@c17r9d53 thanks for the substantive analysis...very profound!

[Brogden10]

is it ok just to take water when your workin out

[shakelightly]

@Brogden10 as opposed to what? gatorade? diet soda? vodka? Yeah...you should be drinking water all throughout the day

[Brogden10]

im usin 15lbs for a 17 year old is that pretty decent? or shud i be liftin heavier

[Brogden10]

i had to cheat near the end my arms feel like they cant take it! any advice?

[Brogden10]

burns like mad

[Brogden10]

im gonna start followin ure vids aswell man

[shakelightly]

@Brogden10 thanks!!! yeah, these burn hardcore....DON'T CHEAT AT ALL! If you start to cheat, stop...rest and wait till you can do them again without cheating. Cheating on any lift will only hurt your process. and yeah, 15 lbs is awesome for these...just don't cheat!! :/

[Brogden10]

@shakelightly ok thanks alot m8 i will use your advice.

[Svbgosh]

Thank you so much you have helped me to become more healthy! I'm what you might call chubby or weak but because of your videos I'm on a path to be more healthy. Nice body by the way

[shakelightly]

@Svbgosh Thanks! I'm so glad to hear my videos have helped...that just made my day!! Keep at it and you'll reach your goal!!!

[boston1953]

@shakelightly great exercise for biceps, my trainer taught me this. Love your vids and your sense of humor is graet

[shakelightly]

@boston1953 thanks!!! i'm glad you saw this video....one of my favorites for building the biceps!! :)

[metalmash19]

yaya

[metalmash19]

i have done 21's but for some reason no matter how much weight i use or how strict the movement is i feel like im not getting bigger. Is there anything im doing wrong?

[shakelightly]

@metalmash19 patience! our arms, like a vegetable garden, need time to grow. if you're not doing pullups already, START NOW! make sure you control the movement on the 21s....don't force any reps and do not swing your arms.

[metalmash19]

@shakelightly thanks alot man ill make sure i listen to ur advice another thing to does me being only 16 also effect the way i grow?

[shakelightly]

@metalmash19 YES! You have so many more years to build muscle....keep working out and you'll see your size increase immensely as your body starts to mature and the testosterone kicks into overdrive!

[TheStressMonkey]

I've done 21's with an ez-curl bar but I've never tried them with dumbbells. Duh! I'll give it a go.  Thanks for posting this.

[shakelightly]

@TheStressMonkey ...and the good thing about using dumbbells is that you can try it with hammers which add to the pain!!

[TheStressMonkey]

@shakelightly I did both variations (curls and hammers) as a finisher on arm day today. I was completely blitzed at the end. The hold for 20 seconds at the end was brutal. That hurt like hell. Great stuff. Thanks again for the tips. Subbed for sure.

[shakelightly]

@TheStressMonkey glad you liked that one! try this next time: 5 pullups/set of 21s, 4 pullups/set of 21s, 3 pullups/set of 21s and end it with 7 pullups.

[TheStressMonkey]

@shakelightly Oh man, I'm glad that you said a low number of reps for the pullups because after 1-2 sets of 21's my arms were roasted. LOL

[westhe32nd]

What weight would you recommend for me to do this? Right now, I can do about 12-13 palm-out curls (don't know the technical name-sorry!) going all the way up and down with 35 lbs.

Thanks for the vid, can't wait to try it out!

[shakelightly]

@westhe32nd I actually don't like to go too heavy with these. In the video I'm using 20 lbs but usually I'll go as low as 12.5 lbs. Whichever weight you choose, just make sure you're able to perform the exercise correctly without using your back to get the weight up.

[squatski]

This isn't new. These are 21's and learned this in high school and even read it in Arnold's book. Still good though. Not the BEST exercise to build biceps. If you really want to overload your biceps to stimulate growth do chin ups, chin down and really flex your bicep doing it. This is more of an endurance or a plateau buster exercise.

[shakelightly]

@squatski i learned this one in high school too...when I had arms as thin as noodles. i agree, chinups are up there with "best bicep workouts"

[PalmerLalmer]

nice, what do you eat on a daily basis? what types of food and what times? im subscribing. man you ROCK!

[shakelightly]

@PalmerLalmer thanks for the comment and subscription! I don't really focus on my diet too much (especially concerning when I eat---whenever I have the time to eat, I eat). I make sure what I eat is always fresh and contains nothing artificial. Everyday, I try and eat a combination of whole grains, fruits and veggies and any kind of meat which is priced within my budget for the day.

[MrAndyj17]

Sweet vid, will be using this :)

[choonvun]

hey, you always show the inspiration and motivation to those beginner in gym !! great job !! think i can learn things from you for your videos huh..upload more please and thansk you all the videos !! you really look damn great !! do you focus on your meal??

[shakelightly]

@choonvun when it comes to meals, it's all about calories in versus calories out. plus, eating decent foods...no donuts and candy but even pizza is ok. i love pizza, it fuels a lot o my workouts! i'll try and do a nutrition video soon. Thanks!!!

[FishermansDick]

Dude your videos kick ass.

[shakelightly]

@FishermansDick Thanks!!