21's

username1 · 06-12-2004, 11:07 PM

Can some one let me know or point to where i can find out the rest time i between 21's for biceps? I am starting on 21's and just need to find the rest in between. Also would it be bad to do 21's for biceps and 10's for shoulder's and chest? Any info would be greatly apprecaited.

gr81 · 06-12-2004, 11:19 PM

very rarely is something always good or always bad, almost everything can be useful at one point or another and there is often no set time unless you are engaged in a specific program. you can get creative and find out what works for you the best, ya dig?

JerseyDevil · 06-13-2004, 04:37 AM

You're not going to find a definitive set time. 90-120 seconds between sets would be good to start with. 21's are best used as an occasional 'shock' for your arms, not the base of a bicep program. Alternate different rep ranges like 10-12, 8-10, 6-8 then maybe a '21', workout to workout.

LAM · 06-13-2004, 02:01 PM

21's are no different from a ton of other training techniques. they don't build big guns, only provide the stimulous a properly designed bodybuilding diet builds muscle...

**Mudge** · 06-13-2004, 03:23 PM

21s are just a changeup, nothing magical about them.

JLB001 · 06-13-2004, 04:10 PM

I love 21's!

06-12-2004, 11:07 PM	#1
username1 Registered User Join Date: Jun 2004 Posts: 16	21's Can some one let me know or point to where i can find out the rest time i between 21's for biceps? I am starting on 21's and just need to find the rest in between. Also would it be bad to do 21's for biceps and 10's for shoulder's and chest? Any info would be greatly apprecaited.
username1 Registered User Join Date: Jun 2004 Posts: 16

06-12-2004, 11:19 PM	#2
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	very rarely is something always good or always bad, almost everything can be useful at one point or another and there is often no set time unless you are engaged in a specific program. you can get creative and find out what works for you the best, ya dig?
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

06-13-2004, 02:01 PM	#4
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	21's are no different from a ton of other training techniques. they don't build big guns, only provide the stimulous a properly designed bodybuilding diet builds muscle... Last edited by LAM : 06-13-2004 at 03:27 PM.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

06-13-2004, 03:23 PM	#5
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,997 Photos: 1	21s are just a changeup, nothing magical about them.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-13-2004, 04:10 PM	#6
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	I love 21's!
	"When you get to the end of your rope, tie a knot in it and hang on."

06-13-2004, 04:37 AM	#3
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	You're not going to find a definitive set time. 90-120 seconds between sets would be good to start with. 21's are best used as an occasional 'shock' for your arms, not the base of a bicep program. Alternate different rep ranges like 10-12, 8-10, 6-8 then maybe a '21', workout to workout.

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