Trevor Thieme C.S.C.S.
·2 min read
This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.
Name a famous bodybuilder. Don’t think about it, just close your eyes and spit out the first person that comes to mind. Was it Arnold Schwarzenegger? I thought so. Even today, the Austrian Oak is by far the most well-known physique athlete to ever grace the competition stage, and if you were to ask 10 current bodybuilders to identify the muscle for which Arnie was most famous, odds are they’d all say “biceps.”
Schwarzenegger often claimed to have an upper arm circumference of 22 to 24 inches after a good pump. Even if the true measurement was closer to 20 inches as some believe, it’s still damned impressive, and one of his secrets for achieving such sleeve-busting pythons was a training technique called “21s.”
Most often applied to biceps curls, 21s combine full and partial reps in the same long (you guessed it) 21-rep set, which is typically split into three parts and performed without pausing to rest:
The first 7 reps focus on the bottom of the movement, stopping when the elbow is bent 90 degrees.
The second 7 reps focus on the top of the movement with the upper arms never dropping below parallel to the floor.
The third 7 reps move through the full range of motion.
The primary benefit of performing 21s is that they maximize your muscles’ time under tension—a key growth stimulus. What’s more, by allowing you to concentrate on each phase of a movement individually, 21s can help you bust through a training plateau by helping you work through an exercise’s sticking point.
Your move: Perform 21s up to twice a week to inject some variety into your routine and trigger fresh gains. Start with two to three sets per exercise using 40 to 50 percent of your 1RM in order to complete all 21 reps with perfect form. To hit other parts of your biceps, you can try variations where you change up the angle, the position, and more.
Also, don’t limit yourself to biceps curls. This time-honored lifting technique can provide similar benefits when applied to other exercises such as the bench press and squat, including increased strength, greater hypertrophy, and the kind of jaw-dropping definition that has people still talking about The Governator’s guns 40 years after his last competition.
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As an enthusiast with a deep understanding of fitness and bodybuilding, my extensive knowledge in the field allows me to analyze and appreciate the concepts presented in the provided article. The article, written by Trevor Thieme, focuses on a training technique called "21s," which was employed by the legendary bodybuilder Arnold Schwarzenegger to develop impressive biceps.
Arnold Schwarzenegger is undoubtedly one of the most iconic figures in bodybuilding history, and his commitment to training and achieving remarkable physique feats is well-documented. In the article, it mentions Schwarzenegger's claim of an upper arm circumference ranging from 22 to 24 inches, emphasizing his fame and impact on the bodybuilding community.
The training technique discussed, "21s," involves a specific approach to repetitions within a set. In this case, 21 reps are divided into three segments, each targeting different phases of the exercise without pausing:
- The first 7 reps focus on the bottom of the movement, stopping when the elbow is bent 90 degrees.
- The second 7 reps concentrate on the top of the movement, with the upper arms never dropping below parallel to the floor.
- The final 7 reps cover the full range of motion.
The primary benefit highlighted in the article is the maximization of muscle time under tension, which is considered a key factor for muscle growth. By isolating and emphasizing different phases of the movement, "21s" aim to break through training plateaus and enhance overall muscle development.
Furthermore, the article suggests that incorporating "21s" into a workout routine, performed up to twice a week, can introduce variety and stimulate fresh gains. It recommends starting with two to three sets per exercise using 40 to 50 percent of your one-repetition maximum (1RM) to ensure perfect form throughout all 21 reps.
The versatility of the "21s" technique is highlighted, indicating that it's not limited to biceps curls. The article suggests applying this method to other exercises such as the bench press and squat to achieve increased strength, greater hypertrophy, and enhanced muscle definition.
In summary, the article provides insights into a specific training technique used by Arnold Schwarzenegger and emphasizes its applicability to various exercises for overall muscle development, strength, and definition. The advice given is grounded in the principles of maximizing time under tension and addressing sticking points in movements to overcome training plateaus.
