Advanced 21s for hypertrophy

By NickTumminello | 11/14/13

Source https://www.t-nation.com/training/advanced-21s-for-hypertrophy

Here's what you need to know...

1. 21-ers are an old-school muscle-building technique that uses partial reps and a long time under tension to supercharge the muscles.
2. Although the old system certainly worked, modifying 21-ers to spend more time in the middle range is more effective.
3. 21-ers can be used successfully in exercises for the chest, shoulders and back.

Everyone knows 21-ers, the classic biceps exercise described in Arnold's Encyclopedia of Modern Bodybuilding.

If you are not familiar with this method, here is a short and concise summary:

1. Perform 7 partial repetitions of biceps curls across the top of the range of motion, lowering the bar only halfway.
2. Then perform 7 partial repetitions of bicep curls over the lower part of the range of motion, finishing halfway up.
3. Finish the set with 7 repetitions over the full range of motion for a total of 21 painful repetitions.

Despite the old-school flavor, 21-ers are still a very effective training protocol - and a protocol that doesn't have to be limited to just biceps.

21-ers: the science

Twenty-ones and their new variations are quite simply overload techniques that work by increasing time under tension. Increasing time under tension increases metabolic stress - one of the three mechanisms for increasing muscle hypertrophy described in Brad Schoenfeld's seminal research paper (1).

These techniques also give you an amazing pump, which is also linked to hypertrophy through a "swelling of the cells".

The new 21s

The biggest difference between these new versions of 21-ers and the traditional method is that these protocols focus more on the mid-range of the exercise. The reason for this has to do with a principle of physiology called the length-tension relationship or length-tension curve. Simply put, this is the relationship between the length of the muscle fiber and the force that muscle fiber produces at that length.

Muscles have the lowest potential to generate force when they are either fully stretched or fully contracted. They generate the highest possible tension in the middle - in the middle range of motion.

Another reason to focus on the mid-range is that this is the position where the maximum load is placed on the biceps. During any curl movement, the biceps are maximally loaded (stimulated) at the point in the range of motion where the forearm forms a 90 degree angle with the load vector. If you are using free weight, then gravity is the load vector, which means that the point of maximum load is the point at which the elbow reaches a 90 degree angle when your forearm is parallel to the floor.

The further you move away from the 90 degree angle with the load vector, the shorter the lever arm becomes and the less work your biceps have to do. This is the reason that the closer you get to the highest or lowest point of the range of motion, the less work your biceps have to do during curls with free weights, as the lever arm becomes shorter. This is also the reason why strength athletes performing barbell or dumbbell curls typically pause between repetitions at the highest and lowest points of the movement.

Now that the reason to focus on the mid-range is clear, let's look at some practical applications of this technique.

Biceps 21-er: Version A

Perform this protocol using dumbbells, a barbell or a SZ bar:

• 7 partial repetitions through the middle portion of the range of motion
• 7 seconds isometric hold in the middle range with inward/outward rotation of the wrists
• 7 repetitions over the full range of motion

Biceps 21-er: Version B

Perform this protocol using two sets of dumbbells. Start with the lighter dumbbells and perform the first exercise. Then switch to a pair of dumbbells that are 5 pounds heavier and perform the other two exercises with them. For example, start with 10 kilo dumbbells and then move on to 12.5 kilo dumbbells.

• 7 repetitions of bicep curls with upper body bent forward

o (switch to the heavier dumbbells)

• 7 seconds isometric hold in the middle range with inward/outward rotation of the wrists
• 7 repetitions over the full range of motion

Note: You can also use bicep curls with leaning curls as a stand-alone bicep exercise.

Beyond biceps: using them for 21's for everything!

I've never understood why bodybuilders only use 21s for their biceps. The way I see it, 21-ers are a simple and versatile overload technique that can be used in almost any strength training exercise.

As with all overload methods, certain techniques work better with some exercises than others.

Dumbbell shoulder press with 21s

This protocol is performed with dumbbells. You can perform this exercise either seated or standing. Since the lever arm in this exercise is longest when the humerus is parallel to the floor, the isometric portion is performed in this position.

• 7 partial repetitions over the middle part of the range of motion
• 7 seconds isometric hold in the middle section with opening and closing of the arms (Arnold Press style)
• 7 repetitions over the full range of motion

Bench press with 21s

This exercise can be performed with dumbbells or a barbell. As the lever arm is longest when the upper arm bone is parallel to the floor, the isometric part is performed in this position.

• 7 seconds isometric hold in the middle range
• 7 repetitions over the full range of motion
• 7 partial repetitions over the upper part of the range of motion

Lat pulldown with 21s

You can perform this protocol using a neutral, wide or underhand grip. I like to use a different grip each time to generate a different stimulus. The isometric portion of the exercise is performed in the lowest position of the movement, as this is the point of range of motion where most deflections occur.

• 7 partial repetitions over the middle part of the range of motion
• 7 seconds isometric hold at the lowest point of the movement (full contraction)
• 7 repetitions over the full range of motion

Rowing bent over with 21s

You can perform this protocol using dumbbells or a barbell or on a rowing machine for seated rowing. The isometric portion of the exercise is performed in full contraction range, as this forces you to focus on the upper portion of the movement - the part of the movement where most people abduct.

If you are using free weights, then you can vary the position of the upper body from a 45 degree angle to parallel to the floor, allowing you to load the muscles differently.

• 7 partial repetitions across the top of the range of motion
• 7 seconds isometric hold at the highest point of the movement (full contraction)
• 7 repetitions over the full range of motion

The 28 repetition protocol

If you want to increase your work volume even further, you can shift up a gear and try the 28-rep protocol.

To perform 28s, all you need to do is add 7 partial repetitions - either across the top or bottom of the range of motion - at the beginning or end of the 21s protocol described above. It is entirely up to you what type of partial repetitions you want to add to this protocol and where you want to add them (at the beginning or at the end).

And also keep in mind that you don't have to use only 7 repetitions, as "7" is certainly not a magic number. Maybe you prefer 6 reps of each exercise. Or maybe you want to perform these protocols countdown style, where you perform the first exercise with 8 reps, the second exercise with 7 reps/7 seconds of isometric holds, and the third exercise with 6 reps.

Regardless of how you modify them, these protocols will increase work volume, time under tension and therefore metabolic stress.

Boosters such as those in the Gods Rage series or Godmode can fundamentally increase performance.

How many sets?

Perform the 21- and 28-set protocols with 1 to 2 sets and 90 seconds to 3 minutes rest between sets. As these protocols use lighter weights to complete a higher volume of work, they are best used at the end of a comprehensive strength training session.

References

1 Schoenfeld BJ The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72.

2 Grant, A. C., Gow, I. F., Zammit, V. A., Shennan, D. B. (2000). Regulation of protein synthesis in lactating rat mammary tissue by cell volume. Biochimica et Biophysica Acta, 1475(1), 39-46

3 Stoll, B. (1992). Liver cell volume and protein synthesis. Biochemical Journal, 287( Pt 1)(-HD-), 217-222

4. Millar, I. D., Barber, M. C., Lomax, M. A., Travers, M. T., & Shennan, D. B. (1997). Mammary protein synthesis is acutely regulated by the cellular hydration state. Biochemical and Biophysical Research Communications, 230(2), 351-355.

5 Lieber, R.L., & Bodine-Fowler, S.C. (1993). Skeletal muscle mechanics: Implications for rehabilitation. Physical Therapy, 73, 844-856.

6. Smith, L.K., Weiss, E.L. & Lehmkuhl, L.D. (1996). Brunnstrom's clinical kinesiology (5th ed.). Philadelphia: F.A. Davis.

7 Winter, D. (1990). Biomechanics and Motor Control of Human Movement. New York: John Wiley.