What are 21's and How Do You Do Them?
by
Alan Runacres
FCollP. FISM. BSc. Hons. DipHMan. MICM Dip
Director of Training
WABBA Qualifications
Yes, I’m back writing another series of articles for Workout! Having wrote many thought provoking articles in the past for this publication, and having received so many kind words from Gym Owners, Managers and Industry Professionals; I was delighted to accept when Lucy came to see me and asked if I was interested in coming back on board. Since last writing here I have been to over 30 more countries ‘spreading the good word’ and talking about keeping training real. So here we go with the first of many forthcoming features: -
21’s, are an old tried and tested scientific method of increasing the amount of exercise intensity onto the Deltoid muscle group by making the resistance (weight) appear to be harder to apply (lift) during a high intensity period of a training programme. Let’s clear up exactly what are 21’s and who should be doing them: -
21’s are not for the Biceps! Contrary to the current 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.
In recent years 21’s have been ‘re-invented’ as a ‘new and revolutionary’ training method, where the rather clever inventors have taken the original concept of lifting a weight 3 times for sets of 7 reps on a muscle, and coupled it with the 3 ranges of movement performed during an exercise. These are namely the Outer Range (starting point and first third of the movement) the Mid Range (middle third of the movement) and Inner Range (final third of the movement where peak contraction is reached. Is the story starting to click? This is why you now see trainers doing the famous one third movements for 7 reps, and for most waste a lot of valuable training time on a technique which in general will leave you with zero results compared to correct Bicep training.
Just like any individual who trains in a gym, there are always going to be some strength’s and some weaknesses in what we do. 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 first.
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 for me is immortalised by his ability to turn out competitive bodybuilders trained to perfection, with great muscularity and symmetry, and more specifically, those all important striations in the deltoids! Gironda was and still is a legendary figure from the classical period of bodybuilding. This was where muscularity and sensible size were seen as something naturally achievable and to aspire to, compared to most of today’s almost “over the top” freak physiques, who most people do not aspire to look like at all.
So How do you do 21’s?
First, get 3 sets of dumbbells. These should be at the training weight you would start at for the following exercises:
- DB Front Raises
- DB Lateral Raises
- Bent-Over Lateral 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 Lateral 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, this will be very difficult as the sets progress, so don’t expect to be lifting huge weights as it is energy sapping to say the least!
Because this is an Advanced Bodybuilding strategy, you will be repeating this for a total of upto 4 sets of 21’s. Once this has been completed, you now begin your shoulder pressing routine. The idea is that you will have completely pre-exhausted all 3 heads of the deltoids even before you begin pressing movements.
Lifting heavy weight shoulder pressing movements will not be an issue, as you will be so exhausted from this Isolation strategy, you will only be able to use less than half your “normal amount” of shoulder pressing weight that you lift, yet it will feel as if it weighs twice as much! This super intensive training is not for the beginner, or halfhearted enthusiast, as the muscle burning pain experienced will be as effective as if you were being tortured!
So 21’s is for Deltoids, and not Biceps. The concept of 21’s on Biceps was a great mismatch of information popularised by greedy wannabe trainers, desperate to extract ever more cash out of their clients by always offering them some ‘wonder training method’ even though it doesn’t work! Beware of any trainer who tells you they have a great technique for working your Biceps, ‘it’s called 21’s’!!
Over the coming months I’ll be talking about other Advanced Training Strategy methods too, along with Anatomy & Physiology, and gym training in general. It’s great to be back, so until next time enjoy your training and give 21’s a shot on your Deltoids; it will be a memorable experience!
Footnote: Alan Runacres has over 35yrs gym experience, been WABBA director of training for 14 yrs and is the author of 3 books, and over 100 published articles.
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