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Author Topic: are "21" curls a good mass builder or more of a conditioning exercise?  (Read 1577 times)
anabolichalo
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« on: December 10, 2013, 05:19:04 PM »

speak on this
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El Diablo Blanco
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« Reply #1 on: December 10, 2013, 05:22:16 PM »

They are good every now and then when you are bored of your typical bicep routine, but I wouldn't do them everytime.
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ChristopherA
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« Reply #2 on: December 10, 2013, 05:22:40 PM »

No, full ROM builds muscle and if you can do "21" reps of anything you should up the weight
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Hulkotron
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« Reply #3 on: December 10, 2013, 05:24:40 PM »

I think they are a waste of time

Have you ever seen anyone doing this with more than 12.5" arms?

I have not.

This is a good question to ask of most "exercises"
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anabolichalo
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« Reply #4 on: December 10, 2013, 05:27:52 PM »

I think they are a waste of time

Have you ever seen anyone doing this with more than 12.5" arms?

I have not.

This is a good question to ask of most "exercises"

03:45

<a href="http://www.youtube.com/watch?v=VI2RKI0HvxU" target="_blank">http://www.youtube.com/watch?v=VI2RKI0HvxU</a>
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Man of Steel
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« Reply #5 on: December 10, 2013, 05:29:04 PM »

I often do 21s on a preacher bench with a light barbell at the end of a biceps workout. 
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liberty
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« Reply #6 on: December 10, 2013, 05:31:01 PM »

 Cheesy
<a href="http://www.youtube.com/watch?v=Nc25urJ8R5c" target="_blank">http://www.youtube.com/watch?v=Nc25urJ8R5c</a>
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Mr Nobody
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« Reply #7 on: December 10, 2013, 05:34:45 PM »

Who gives a piss just fucking do curls as heavy as possible. Stupid ass shit what built Arnolds arms?
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RRKore
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« Reply #8 on: December 10, 2013, 06:07:35 PM »

I often do 21s on a preacher bench with a light barbell at the end of a biceps workout. 

21's are a good finisher.
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Slapper
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« Reply #9 on: December 10, 2013, 06:48:34 PM »

Truth is Ronnie would build more muscle mass while picking his nose than 99% of human beings on this planet lifting an insane amount of weight every day.

Sad but true.
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Hurricane Beef !
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« Reply #10 on: December 10, 2013, 08:46:04 PM »

I often do 21s on a preacher bench with a light barbell at the end of a biceps workout. 

Vince Basile invented the "21." It started when Roz wanted a 69, but because of the miniscule size if Vince's penis and his poor sense of direction ( north - south ) she settled of still yet another of Vince's takes on things.

THE BEEF
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cephissus
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« Reply #11 on: December 10, 2013, 08:51:54 PM »

stupid question, it doesn't matter

lift weights inject roids, hope this helps
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chess315
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« Reply #12 on: December 10, 2013, 09:29:38 PM »

your bis get plenty of heavy training doing upper back 21s excellent bicep exercise
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SF1900
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« Reply #13 on: December 10, 2013, 09:31:07 PM »

21s will get you a legit 21 inch arms all natural, then you will get all the girls.
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anabolichalo
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« Reply #14 on: December 10, 2013, 10:54:00 PM »

Truth is Ronnie would build more muscle mass while picking his nose than 99% of human beings on this planet lifting an insane amount of weight every day.

Sad but true.
yeah he was just doing all that hard training for fun Roll Eyes
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jpm101
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« Reply #15 on: December 12, 2013, 10:28:58 AM »

21's seem to jump start gains again for quite a few folks. 21's are also known as 7's and maybe other names...not sure.

Different ways to do 21's, but all can work well.  2 or 3 cycles should do the trick as the only bicep exercise for that workout. Think of 21's as something akin to Running The Rack, where super intense movement is required, and at a fast pace. Both styles can be killers on the biceps.  Racks can be used for delts also. Might do 21's a couple times a week, for a few weeks and than go back to your regular arm program. And than back to 21's again.

Just my view: If anyone needs to do "Finishers" at the end of a workout, their workout wasn't well planned in the first place. Really not needed if thought, and good effort, is put behind any training session.

Good Luck
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Dago_Joe
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« Reply #16 on: December 12, 2013, 11:29:20 AM »

I found regular intervals with major drop sets of dumbell curls would destroy my biceps.  I mean starting at your max weight (it better be at least 40 to 50 or you got more work to do) and dropping down in 5 lb intervals until I get to no more dumbells left.  Killer.  That and injecting huge amounts of roids.   Grin
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JUSTJAXX
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« Reply #17 on: December 26, 2013, 01:18:30 AM »

if you're just beginning, you don't need stuff like 21's or "finishing" sets...just stick with the heavy basics, once you start plateauing, then start playing around with some advanced intensity methods
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