Joe Pietaro
Joe Pietaro Contributer
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The object of the game is to reach 21 or get as close to it as possible without going over. But the latter only applies to the card game Blackjack and not the gym version. What the hell are we talking about, you may be asking yourself? It's a simple answer and once you try it out, you will always have the winning hand, per se. Although this can be done with a number of body parts and exercises, it's best to use it for the smaller muscle groups and non-compound movements. A perfect example is the standing barbell curl and here is a basic breakdown:
*Grab the bar at a shoulder width grip and start at the bottom. Perform seven half reps from the bottom to the mid-length point so your elbows are at a 90 degree angle. Try to not touch your legs with the bar so that you can keep the time under tension longer.
*Immediately go into a top starting position and perform seven half reps, again to the mid-way point. You will really feel these because there is no opportunity to rest or remove the tension from your arms.
*Lastly, return to the bottom starting position like you did in the first step and perform seven full repetitions.
Because you will be taxing the muscle and proper form is more important than lifting heavier weight, use a barbell that is about 75% of your usual working weight that you can do a strict set of 10-12 reps with; the partial reps and full stretch at the end will make this feel like an anvil to you if done properly. Doing what amounts to a giant set and 21 reps will give you a put p like you've never felt in your life and you'll need to rest enough in between these tri-sets in order to do three of them.
This goes against the 'wider is better' for a range of motion, but it is all for a specific purpose. You are focusing on different parts off the biceps with each of these 'sevens' and all told, they are being focused on in a way that is different from the usual and in a way, better than a single type of a full range of motion rep.
Before long, you will be a card shark using 21s for other muscles such as triceps, deltoids and even quads with a movement such as leg extensions.
*Grab the bar at a shoulder width grip and start at the bottom. Perform seven half reps from the bottom to the mid-length point so your elbows are at a 90 degree angle. Try to not touch your legs with the bar so that you can keep the time under tension longer.
*Immediately go into a top starting position and perform seven half reps, again to the mid-way point. You will really feel these because there is no opportunity to rest or remove the tension from your arms.
*Lastly, return to the bottom starting position like you did in the first step and perform seven full repetitions.
Because you will be taxing the muscle and proper form is more important than lifting heavier weight, use a barbell that is about 75% of your usual working weight that you can do a strict set of 10-12 reps with; the partial reps and full stretch at the end will make this feel like an anvil to you if done properly. Doing what amounts to a giant set and 21 reps will give you a put p like you've never felt in your life and you'll need to rest enough in between these tri-sets in order to do three of them.
This goes against the 'wider is better' for a range of motion, but it is all for a specific purpose. You are focusing on different parts off the biceps with each of these 'sevens' and all told, they are being focused on in a way that is different from the usual and in a way, better than a single type of a full range of motion rep.
Before long, you will be a card shark using 21s for other muscles such as triceps, deltoids and even quads with a movement such as leg extensions.
