When I was 12, my dad gave me a copy of Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding.  Within a week, I ripped out my bed and put in a weight bench.  I was hooked.  My bedroom became my weightroom. Everyday after school from 3:30pm to 5:30pm I did every exercise I knew (probably not the best program I admit).  One of the techniques that I employed was called:

21s

In the fifties and sixties, Bodybuilders succesfully used this technique to maximize bicep development.

I have since then used this technique on all body parts and it has proved to be a highly effective tool.

To get started, begin by performing a standing curl.

The exercise is broken down into 3 parts.

1. The Top Half of the Curl (7 Times)
2. The Full Range of Motion (7 Times)
3. The Bottom Half of the Curl (7 Times)

Traditionally, bodybuilding pioneers did 3 sets of 7 reps or 21 total reps, thus, the name 21s.

Here’s a sample of how to employ 30s with Squats.

Try it now.

1. Begin by standing with your feet shoulder width apart.
2. Squat down until you feel your hips begin to tuck.
3. Then come up half way.
4. Now return to the bottom.
5. Continue in this manner for 10 reps.
6. Now perform 10 reps with a full range of motion.
7. Stop short of locking out the knees.
8. Rip out 10 reps.
9. Now hammer out 10 reps at the top half of the motion.
10. That completes the set of 30s.

To Summarize:

1. 21s can be modified to any exercise by adjusting the rep ranges according to its level of difficulty. For example, squats may be 30s or 60s while wide grip chins may be 6s or 9s.
2. No matter what the rep range, each exercise is broken down by performing the most challenging half of the movement followed by the full range of motion and then concluded with the least challenging half of the movement. This will vary with each exercise.
3. Do not swing the weight or move too quickly.  Momentum will decrease the effectiveness of the techique and increase the risk of injury.

In part two, I will share another body-perfecting weapon – (wun and a core-terz) or 1 & 1/4 reps.

Stay Strong and Stay Focused,