Twenty One

Twenty One’s

This will test you mentally and physically to the max! However isn’t challenging ourselves what it’s all about! This is similar to one and a half reps but is more elaborate because you do a series of half reps in the lower range of motion, a series of half reps in the upper range of motion, and then a series of full reps. You can use any number of reps. Traditionally, most weightlifters have used 7 reps-hence the name 21s: 3 X 7. The extra stress generated by this kind of training comes about because you have to stop the movement right in the middle, and this forces the muscles to push themselves in ways they are not used to! 21’s are popular with dumbbell curls for biceps. However I have done them with squats and let me say this is probably the most brutal set I have ever done! You’re whole lower body is on fire. Believe me if you can do a twenty one with squats, you can Do anything! Make sure you always have a training partner for intense excercises such as 21’s with squats! Your awesome, stay strong and accept the challenge.