What exactly is the 21 method?
The 21 method also called 7 7 7 technique is a intensification technique that you can do on most bodybuilding exercises.
It is a method composed of partial repetitions (7 low partials, 7 high partials, 7 complete) linked without rest periods. Following the 21 reps, we will then take our recovery time. And this time of rest will not be superfluous because the method stings...
It will also help recruit all the muscle fibers of the muscle being worked and if you are stagnating, incorporating it into your routine from time to time can help.
Be careful though, it is not to be used on all your exercises. At the risk of injuring yourself or of being in overtraining, it is necessary not to use it frequently but with parsimony. Finally, the 21 method can be applied to all exercises : bar curl, bench press, pull-ups, squats...
Here is an example of a training video:
- Exercise 1: Bench press
- Exercise 2: Inclined bench press on the converging machine
- Exercise 3: Unilateral sit-up on the converging machine
- Exercise 4: Dumbbell Curls
- Exercise 5: Chest dips
Another video example:
- Exercise 1: Standing barbell curl
- 2: Simultaneous curl with dumbbells on inclined bench
- 3 : Extended curl with low pulley
- 4: Curl grip Dumbbells
These techniques are integrated into all programs here.
Also read articles:
Understanding muscle congestion in strength training
How to train with push-pull legs?
Focus on supersets in bodybuilding
What is the role of protein in bodybuilding?
One Comment
Hello, Julien,
Thank you for this video, I'll try the experience, really interesting technique to test.
Jan from Thailand