Why 21's ARE NOT Ideal for Biceps

21s are a popular bodybuilding method promoted by so-called "Master Trainers" and Fitness Influencers where you perform 7 bottom-range reps + 7 top-range reps + 7 full reps in one continuous set.

While they feel intense for biceps, they’re often not the best strategy for bicep development.

AND here's why......

1. Biceps grow best with full range of motion

The main job of the biceps is elbow flexion through a full range and assisting in supination. Cutting reps into partial ranges means the muscle isn't fully loaded across its strongest growth range.

With 21s:

• 14 of the reps are partials

• Only 7 reps are full range

In other words the Inner and Outer Range are getting worked twice whilst the all important Mid Range is only getting worked once! This reduces the time the biceps spend under complete mechanical tension, which is one of the main drivers of hypertrophy.

2. Partials emphasize the weakest portions

The bottom half of a curl often has less tension on the biceps and more involvement from:

• shoulders

• momentum

• connective tissue - (leading to shortened Biceps in the long run)

So the early reps of a 21 set often become less productive stimulus and more fatigue accumulation.

3. They force lighter weights

Because 21s are continuous and long, you must use much lighter loads than you could for standard curls.

For hypertrophy, biceps respond very well to:

• controlled 8–12 full reps

• heavy tension

• progressive overload

21s reduce your ability to progressively overload effectively.

4. They create fatigue before the best reps

The final 7 full reps (the most useful ones) happen after 14 partial reps, meaning the biceps are already heavily fatigued.

So instead of performing quality full-range reps, you’re doing them while exhausted, which lowers force production and mechanical tension.

So ignore all the hype and Online BS about using 21's for Biceps. You will get better results sticking to your Barbell, Dumbell and Cable curls within the Rep Ranges set to your specific goals

My next blog piece (coming soon) will explain what muscle group is perfect for implementing a 21 rep strategy.

(A little teaser - the clue is in the image )