Build mass in the arms- big bi's for the powerlifter and bidybuilder

Build Massive Biceps with 21s

To build big arms you do not have to do much isolation work. The bicep is hit during many other exercises the chins and pull downs. For the bodybuilder isolation exercises have to be done.

Want to build big biceps give 21s a try.

See what Ronnie Coleman does for an arm routiene.

21 technique for the basic standing barbell curl.

Load an Olympic barbell with approximately 50% of the weight you would use on a heavy set for 6-8 reps.

Vary you grip with wide narrow and regular, with regular about shoulder width apart.

Curl the weight slowly but only to the halfway point. At this point your forearms are parallel to the floor. At this point lower the weight to the starting position. Repeat these partial reps, bringing the bar only halfway up, for a count of seven.

Now, on the seventh rep, bring the bar all the way up. Squeeze hard at the top, and begin lowering the weight. Only this time, stop lowering the weight when you're halfway down and pull it to the top squeezing your biceps hard at the top of each rep.

After seven reps immediately do seven full reps with the best form you can.

Repeat for 2 or 3 sets.

That is it.

You have done 21 total reps; 7 partial reps where you come halfway up; 7 partials where you go halfway down; and 7 full reps with excellent form.

This is an extremely intense weight training technique and should only be done once a month or less. Doing it more often can lead to overtraining and you will not make the gains you are looking for.

This technique works well to blast the arms and spur some growth. This technique works particularly well with biceps, you can also try it out on other muscle groups. Give it a try next time you do triceps, shoulders, chest, or any other muscle for that matter.




All the best in your weight training, powerlifting, and bodybuilding programs.
Jason

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