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The 21s method is a popular bicep exercise that can help you build muscle and strength quickly. This method involves performing seven sets of bicep curls, each set focusing on different parts of the bicep. It’s an effective way to build size, strength and tone in your arms. In this blog post, we’ll look at the benefits of the 21s method for bicep development.
Shop The Collection: DumbbellsThe 21s method was created by the legendary bodybuilder Vince Gironda. The idea behind the 21s method is to perform seven sets of bicep curls, each set focusing on a different portion of the bicep. Each set consists of seven repetitions, hence the “21” in the name. The 21s method is also known as “the sevens” or “the pyramid”.
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The first set of 21s focuses on the bottom half of the bicep. To do this, start with your arms fully extended and curl up halfway (7 reps). Then move on to the middle portion of the bicep – from halfway up to full extension (7 reps). Finally, focus on the top portion of the bicep – starting with your arms halfway extended and curling up to full extension (7 reps).
Shop The Collection: BarbellsDoing the 21s method will help you target each part of the bicep muscle. By isolating each section, you can maximize the growth of your biceps while avoiding overworking them.
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So, why should you bother doing the 21s method? Below are some of the benefits of this bicep-building exercise:
One of the main benefits of the 21s method is that it helps improve the definition of your biceps. By isolating each portion of the muscle, you can ensure that all parts of your bicep are being worked evenly. This can help create a more balanced and aesthetically pleasing look.
The 21s method is also great for increasing strength and power. Because you’re focusing on each portion of the bicep, you can maximize the amount of weight you can lift and increase overall strength. This can give you an edge in any lifting competition or sport.
The 21s method is also great for improving flexibility. By focusing on each portion of the bicep, you can ensure that the entire muscle is being worked. This helps to improve range of motion and prevents you from getting stiff and sore.
The 21s method can also help boost your endurance. By working each portion of the bicep, you can ensure that your muscles don’t become fatigued too quickly. This can help you lift heavier weights for longer periods of time without feeling too tired.
Finally, the 21s method can help you avoid injury. By isolating each portion of the bicep, you can ensure that you’re not overworking any particular area. This reduces the risk of straining or tearing a muscle and keeps your arms healthy.
The 21s method is an effective way to build size, strength and tone in your biceps. By isolating each portion of the bicep, you can maximize growth while avoiding overworking any one area. This exercise can help improve muscle definition, increase strength and power, enhance flexibility and boost endurance. Plus, it can help you avoid injury. So if you want to get bigger and stronger biceps, give the 21s method a try!
