? about bicep 21's curls [Forum Archive]

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? about bicep 21's curls

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Posted by: shm353

Are they more for definition because they are high rep or can they be an integral part of size training? I really love the pump and burn I get from em! but don't want to overtrain using them. I still have small bi's and would like some opinions on frequency of that exercise. Can I use them every time I do biceps?

Posted by: lnvanry

I do not use any excersise every time I work a given muscle group.

21's are great though...

Posted by: TJ Cline

Quote:

Originally Posted by shm353

Are they more for definition because they are high rep or can they be an integral part of size training? I really love the pump and burn I get from em! but don't want to overtrain using them. I still have small bi's and would like some opinions on frequency of that exercise. Can I use them every time I do biceps?

What do you do now................post your entire workout in detail
How long have you been lifting??

I think all you need is a good basic workout.......the fancy shit is worthless for a beginner.

Posted by: maxpro2

Let me ask you a question: would you do sets of 21 reps for any other body part?

Didn't think so...

Posted by: Squaggleboggin

Quote:

Originally Posted by MWpro

Let me ask you a question: would you do sets of 21 reps for any other body part?

Didn't think so...

Nice.

Posted by: Triple Threat

Quote:

Originally Posted by MWpro

Let me ask you a question: would you do sets of 21 reps for any other body part?

Didn't think so...

Yes. 20 rep squats.

Posted by: Squaggleboggin

Quote:

Originally Posted by Triple Threat

Yes. 20 rep squats.

Since when does 20 = 21? Hmm... Interesting...

Posted by: Triple Threat

Are you saying that there is a major difference between a 20 rep set and a 21 rep set?

I wasn't implying that 20=21. I inferred that the question MWpro asked was about doing a larger than normal number of reps in a given set, and answered accordingly. Sorry for confusing you.

Posted by: Squaggleboggin

Quote:

Originally Posted by Triple Threat

Are you saying that there is a major difference between a 20 rep set and a 21 rep set?

Nope.

Quote:

Originally Posted by Triple Threat

I wasn't implying that 20=21. I inferred that the question MWpro asked was about doing a larger than normal number of reps in a given set, and answered accordingly. Sorry for confusing you.

I assure you I wasn't confused.

Oh, and 20 rep squats are far different from 21s. As far as I know, 21s involve partial reps for 14 of the 21 reps; 20 rep squats don't involve partial reps at all. Plus, the practicality of 20 rep squats is questionable IMO. You don't need to make yourself puke to get a good workout.

Posted by: shm353

Quote:

Originally Posted by MWpro

Let me ask you a question: would you do sets of 21 reps for any other body part?

Didn't think so...

That's why I love this site...
no bullshit! well sort of?

Posted by: Triple Threat

Quote:

Originally Posted by shm353

That's why I love this site...
no bullshit! well sort of?

No bullshit? You haven't been to Open Chat, have you?

Posted by: camarosuper6

21's belong in bodybuilding folklore...

Posted by: LAM

Quote:

Originally Posted by camarosuper6

21's belong in bodybuilding folklore...

you have mail at cyber-rights...

Posted by: shm353

Quote:

Originally Posted by ForemanRules

That is why I ask!
I'm basically a noob. Lifted like 10 years ago but no intensity.
at age 52, what can I say.. I'm a late starter!
My core strength blows?. I work out at home. But I am making good progress. Joint pain recovery is my biggest problem. But I keep adding on more weight every chance. I don't have a partner for spots so I don't challenge myself? I know thats bad. Do I need to establish a 1RM? for all lifts?
With all this new info I am making much better gains than before. That's why I am here. I am tripped out by guys like Clarence Bass.
I eat fairly clean and keep the supp industry afloat. I just got on HRT this week. Hope it helps some. I feel better already. one bright spot, I got laid off so I got a lot more time to devote to exercise.

I working on a basic 3 day nothing fancy.
So critique away.. my man!

Monday
Chest Shoulders Tri's
Dips 3x12
DB military press 3x12
BB Incline bench 10-8-6-4
BB flat bench 10-8-6-4
3x12 of one.... Tri ext, kickbacks, or lying tri ext Skullcrushers?

Wednesday
Back, Lats, Biceps
WG Pulldowns 4x12
Bent Over rows 3x12
Seated Cable Rows 3x12 or light SLDL's (bad disks)
3x12 of one...Seated incline DB curl, or Standing BB curl, or Preacher curls, or 21's

Friday
Legs
warm up lunges 3x12
squats 12-10-8-6-4
leg extensions 3x20
leg curls 4x12
standing calf raises 3x20

Posted by: camarosuper6

Not a bad workout.. although I would drop the volume a bit.

But Im at HIT'er, so thats typical of me :P

Posted by: TJ Cline

Quote:

Originally Posted by shm353

Do I need to establish a 1RM? for all lifts? 1 rep maxes are for Completive lifters only.....and kids trying to feed their egos...don't waste your time with 1-4 rep crap!...6-12 is best

I working on a basic 3 day nothing fancy.
So critique away.. my man!

Monday
Chest Shoulders Tri's

BB Incline bench 4 sets :6-10 reps
BB flat bench 4 sets: 6-10 reps
DB military press 4x12...do this seated...esp if you have bad disks
Lateral raises or upright rows 3x10
3x10 of lying tri ext Skullcrushers?

Wednesday
Back, Lats, Biceps
WG ( dont go too wide...its hard on your shoulder joints...a medium grip is best) Pulldowns 4x10-12
Bent Over rows 4x8
light SLDL's 3x12....be careful and never go to failure on these.

3x10 of one...Seated incline DB curl, or Standing BB curl, or Preacher curls

Friday
Legs
warm up lunges 2x12
squats 12-10-8-6
leg extensions 3x20
leg curls 4x12
standing calf raises 3x12

Remember Db work is easer on the joints then barbells..... And don't get into the low rep crap at 52 years old.....its only asking for trouble......for you 6 reps is as low as you ever need to go......I would stay around 8-12 with good form most of the time.

Also don't try to follow the workout of some 18 year old kid. Training each muscle once a week is all you need to do.

Posted by: CowPimp

There is no such thing as a "definition exercise." Unless you count diet as an exercise. Definition is a function of body fat. You need to increase muscle mass or decrease body fat to improve definition.

Feel free to give 21s a try, but I don't think there is anything magical about fooling with tempos and partials. Just lift and eat. Vary your exercises and repetition ranges as you see fit. Don't overthink it.

Posted by: shm353

Quote:

Originally Posted by CowPimp

Don't overthink it.

OK.. I get it

K.I.S.S.- aka "keep it simple stupid!"

Thanks

Posted by: shm353

Quote:

Originally Posted by ForemanRules

I'm listening to ya Foreman,.....and Thanks!!!

Posted by: PreMier

Quote:

Originally Posted by Squaggleboggin

Nope.

I assure you I wasn't confused.

Oh, and 20 rep squats are far different from 21s. As far as I know, 21s involve partial reps for 14 of the 21 reps; 20 rep squats don't involve partial reps at all. Plus, the practicality of 20 rep squats is questionable IMO. You don't need to make yourself puke to get a good workout.

Your a smartass ha! I do 1 1/4 squats sometimes, those are partial rep. Not necissarily like 21's, but you seem to be missing the point, or just looking to argue?

Posted by: CowPimp

Quote:

Originally Posted by shm353

Monday
Chest Shoulders Tri's
Dips 3x12
DB military press 3x12
BB Incline bench 10-8-6-4
BB flat bench 10-8-6-4
3x12 of one.... Tri ext, kickbacks, or lying tri ext Skullcrushers?

Looks just fine to me. Reasonable on the volume and sticking to basic compound movements.

Quote:

Wednesday
Back, Lats, Biceps
WG Pulldowns 4x12
Bent Over rows 3x12
Seated Cable Rows 3x12 or light SLDL's (bad disks)
3x12 of one...Seated incline DB curl, or Standing BB curl, or Preacher curls, or 21's

Stick to the cable rows and do the SLDLs on leg day if you want to do them. Looks pretty good though. Once again, you stick to the basics.

Quote:

Friday
Legs
warm up lunges 3x12
squats 12-10-8-6-4
leg extensions 3x20
leg curls 4x12
standing calf raises 3x20

The only thing I might do is add a movement to train hip extension a little more: deadlifts, good mornings, etc. I know you said you have bad disks, but try and find a movement you can do without pain if at all possible.

Posted by: Squaggleboggin

Quote:

Originally Posted by PreMier

Your a smartass ha! I do 1 1/4 squats sometimes, those are partial rep. Not necissarily like 21's, but you seem to be missing the point, or just looking to argue?

Right. Right again.

Sometimes I just feel like being a little more me and a little less Squaggleboggin.

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