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21's - Wannabes Bicep Building Answer!

Multi-hit Isolations on the Deltoids, or better known as 21’s, are an old tried and tested method of increasing exercise intensity on the shoulders by making the weight appear to be harder to lift during a high intensity training programme.

Let’s be clear about exactly what 21’s are and who should be doing them: -

So 21’s are for the Deltoids, and not Biceps!!
Contrary to the current crop PT Wannabes trend of doing “7 reps at the bottom”, “7 reps at the top”, and then “7 reps all the way through” on Bicep curling movements, in fact they only truly work to give you an advantage on 3 headed muscle groups, and more specifically, the Deltoids.

The concept of 21’s on Biceps was a great mismatch of information which came from the concept of the 3 ranges of movement (ROM). Any exercise has a start (Outer Range) a middle (Mid Range) and a finish (Inner Range) position. All the self styled “gurus” did was put 7 repetitions on each part of any exercise movement and said that “21’s works on Biceps and any other muscle group too” because of the 'burn' people bought into it!

The idea behind 21’s is that even though you may not currently have the strength you need in shoulder pressing to increase the development of your deltoids further, you can overcome this by using the 21 method of “Super Pre-Exhausting” the deltoid muscles with DB Raise movements before pressing.

Where did 21’s come from and who has made the concept popular?
It is commonly believed that 21’s were first made popular in bodybuilding training by the Californian training guru of the 1960’s Vince Gironda. This trainer of champions had many followers, and is immortalised by his ability to turn out competitive bodybuilders trained to perfection, with great muscularity and symmetry, and specifically, those all important striations in the deltoids!

Gironda was and still is a legendary figure from the 'golden age' of bodybuilding, where muscularity and sensible size were seen as something to aspire to, compared to most of today’s “over the top” physiques who most people do not aspire to look like. So

How do you do 21’s?
First, get 3 sets of dumbbells at the training weight you would start at for the following exercises: DB Front Raises, DB Lateral Raises and DB Bent Over Raises. Now pick up the DB’s for 1 set of 7 repetitions of Front DB Raises. Immediately put down the DB’s and pick up the weights you use for Lateral DB Raises and perform 7 repetitions. Immediately put down the DB’s and pick up the weights you use for Bent Over DB Raises and perform 7 repetitions. You have now completed 1 set of 21’s.

For the next set you may want to pyramid the weights, but this will become very difficult as the sets progress. As an Advanced Bodybuilding strategy, you will be repeating this for a total of 4 sets of 21’s. Once this has been completed, you now begin your shoulder pressing routine.

You will have completely pre-exhausted all 3 heads of the deltoids before beginning the pressing movement and will only be able to use around half your“normal amount” of shoulder pressing weight that you lift. So How long do you keep doing this? A good training method such as this should be used weekly for 1 meso-cycle (4-6 weeks).

After this time, stop the 21's and focus on a shoulder pressing movement, and watch your body respond with new personal bests during that meso-cycle (4-6 weeks)! This type of training is not for the beginner, or faint-hearted, the muscle pain experienced will feel like a blow-torch!

To learn more about 21’s and other Advanced Training Strategies visit wabba.co.uk and click onto WABBA Personal Trainer Courses. You will be able to learn everything about this and other methods of training that are used by serious trainers the world over! WABBA are the only UK training course provider that fully teaches & trains people on how to use these important methods of training on the Deltoids, or better known as 21’s. They are an old tried and tested method of increasing exercise intensity on the shoulders by making the weight appear to be harder to lift during a high intensity training programme.

Fitness Industry News
Posted on 22-05-2014                         

WABBA Video Road ShowWABBA will be filming video interviews with WABBA Pro Trainer success stories so if you want ...to be included onto the invitational list you better be quick!
We'll talk about your WABBA Course, your training results, and your clients results, if you train other people.
This is a strictly limited offer, first come, first signed up in each area.

Newquay - Sunday 25th May.
Torquay - Monday 26th and Tuesday morning
Wales - Tuesday 27th May
Worcester - Wednesday 28th May
Southend-On-Sea - Wednesday 28th
Finchley - Wednesday 28th May
Basildon - Wednesday 29th May
Brentwood - Thursday 29th May
Loughton - Thursday 29th May
Harlow - Thursday 29th May
Lowestoft - Thursday 29th / Friday 30th
Norwich - Thursday 29th / Friday 30th
Email us to meet up.
MORE DATES coming!
Posted on 22-04-2014                         

WABBA website back up!WABBA experienced some upgrade issues over the last week and then were targeted by hackers on our home page. We are now back to usual and thank all our followers and friends on Facebook for messages of support. Alan Runacres - founder
Posted on 25-02-2014                         

PTT - WABBA Film Shoot Day 1Great days filming done and in the bag! PTT have become a key player in WABBA UK development plan going forward.
Posted on 18-02-2014                         

PTT -WABBA Personal Training Video Shoot

PTT - Physical Training Team from Newark, the official WABBA Qualifications training providers for Nottinghamshire, have been training hard ready for the WABBA Training Video Shoot about to take place.

Following a hectic start to the year, WABBA are about to start filming with PTT on Monday 24th Feb for an epic week long shoot!

Posted on 01-01-2014                         

Happy New Year Everyone!

Happy New Year! New training partners will help shape the future of WABBA in 2014 and beyond, training elite fitness Industry personnel to work around the world each year. WABBA are the only independent and fully recognised International Accreditation Board organisation in the UK to offer fitness industry qualifications.



WABBA remains as the longest established organisation and the only one who truly has 'global' status. With World, European and National sporting Championships, plus training course recognition in 87 countries for it's personal trainers, fitness instructors, bodybuilding and strength coaches. Here long before any of the current training course providers, WABBA are the only organisation to offer this level of experience and recognition.



Alan Runacres, Founder of WABBA Qualifications said ‘‘2013 had been a record breaking 5yr high and another example of the WABBA way with our graduates becoming success story's and passing on the word for others to follow. WABBA remain as the longest established and most experienced trainers in the UK fitness industry''.

Posted on 20-12-2013                         

Merry Christmas Everyone

Nearly the end of another fantastic WABBA Year!



In what has been a truly amazing year for WABBA and it's followers, despite the ongoing arument about who is 'recognised' and who is not, those who do a little research know that WABBA remains as the only fully independent training organisation who are also the longest established in the UK to offer fitness industry qualifications. Here long before the current crop of training course providers who have only been on the scene for a few years whilst WABBA has a truly global following in 87 countries for it's recognised personal trainers, fitness instructors, bodybuilding and strength coaches.



Alan Runacres, Founder of WABBA Qualifications said ‘‘this year has been yet another example of the WABBA way’. Our graduates become success story's and pass on the word for others to follow. As the longest established and most experienced trainers in the UK fitness industry, WABBA are delighted to have taken on board several training partners during 2013 who will help shape the future of WABBA and the quality of the elite fitness Industry personnel we train to work around the world each year’’.

Posted on 16-12-2013                         

Transformation PT Course - Stranraer

From Fitness Instructor to successful WABBA Personal Trainer with his own PT Studios, Transformation Personal Training was started by Mark Simpson after coming onto a WABBA Training Seminar in 2009.  Since then Mark has worked as a highly successful PT following which he opened his own studios 2 years later in 2011. 



As a successful WABBA PT Graduate himself, Mark knew the quality of WABBA Training Courses and seeing the opportunity for business expansion, became an official WABBA training course franchise partner!

Posted on 27-11-2013                         

Mark Simpson - Transformation PT Team

Mark Simpson - Director of Transformation PT Team, seen here receiving his franchise certificate from WABBA founder Alan Runacres at the Scotland West Coast franchise handover meeting in Stranraer - November 2013.

Posted on 23-11-2013                         

PTT Physical Training Team Now Hosting WABBA Courses!

PTT Physical Training Team Hosting WABBA Courses!



From Fitness Instructors to successful WABBA Personal Trainers, and now Team WABBA Official Training Course Partners for Nottinghamshire!! Physical Training Team, or PTT was started by Personal Training brothers Nathan and Craig Allwood and Jamie Brown, after working as highly successful PT’s in corporate LA Fitness clubs amongst others, following their qualifications with WABBA.

As successful WABBA Personal Training Course Graduates themselves, PTT already know the quality and effectiveness of the product range. Seeing the opportunity for business expansion, PTT come onboard with Team WABBA to help strengthen and consolidate the WABBA brand name with further expansion plans in the pipeline.

Posted on 02-09-2013                         

WABBA Trainers Amazing Story!!

WABBA Fitness Trainers Amazing Comeback! Wabba Fitness Instructor Martin Lamont decided 18months ago to try and get himself back into top shape and this is his amazing comeback story! Martin was guided on this journey by Mike Wilde, an old friend and advocate of the WABBA Training Principles, who is the Fitness Development Officer at the Profiles Gym, in the Ryan Centre, Stranraer.



The WABBA 4-Day Split Routine Gave Great Results!

Posted on 03-06-2013                         

Who Is Behind WABBA?

WABBA was started in 1975 by legendary 5x World Champion Serge Nubret.

WABBA Qualifications Founder is Olympic & Powerlifting Coach & Multi-Published Author Alan Runacres.

WABBA Director of Training is Scott Burton, the former 6xBritish, 2xEuropean & 2x World Junior Swimming Champion & a multi-published author.

Our 40 years UK & World-Wide experience is longer than any other UK fitness trainer organisation & we are recognised in 87 countries. No-one else can claim to be Global.Now beat that!

Posted on 15-04-2013                         

Worcester University Partner With WABBA!

The University of Worcester has become the WABBA UK Franchise Partner for Hereford & Worcestershire. WABBA first began working with the University in 2000 & has now further strengthened its association with WABBA as a partner.



The University's team include Craig Williams, Susie Hart and Marc Scriven, who has a vast level of experience built up through his chain of fitness outlets, triathlon competition successes and coaching for over 30 years.The initiative has been agreed to be put into place by Professor David Green, Vice Chancellor & CEO of the University. Alan Runacres, Founder of WABBA Qualifications said ‘‘this is a great example of the WABBA way’, as the longest and most experienced qualification trainers in the UK we are delighted to be working even closer with the University who are long standing supporters of what we do’’.

Posted on 04-03-2013                         

Lowestoft PT in top shape following WABBA Principles

Lowestoft based WABBA Personal Trainer Curtis High, say's ...even though I know you guys know the ‘WABBA Way’ works 100% best I wanted to show you my results!

I have attached a picture which is a transformation of me in 6 weeks from Friday 5th October to Friday 16th November 2012

The results speak for themselves!Once again thanks to Alan and Scott for showing me the tricks of the trade - TEAM WABBA!


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