Build huge shoulders with the legendary 21!

The 21 repetition system are the traditional bodybuilding method. Let's recap what they are and how to use them for shoulder development.

The classic 21

They are most commonly used in biceps training. Your series would look like this:

• Lifts at the bottom of the range of motion x 7 reps
• Lifts at the top of the range of motion x 7 reps
• Lifts throughout the range of motion x 7 reps

It's tough. There's no question about it. But more than a few shirt sleeve ripping biceps have been built with this method.

However, it can be improved upon and there's no need to limit yourself to biceps lifts alone. If this method works for the biceps, it will surely work for other areas as well.

Improved 21

There is a difference between a technique that is merely difficult and one that also makes sense. From a mechanical point of view, the classic 21 usually doesn't make any sense.

We won't get into any frantic technical analysis. Just think about which execution of the biceps deadlift is the heaviest, and which is the lightest. You'll probably find that the entire range of motion is the hardest, followed by the top of the range, and the bottom is the easiest. That being said, we just put the classic 21 on its head. And I'm not the first coach to talk about this.

We should just start with the hardest. That way we lift the most weight, create the most tension, and our reps will look the best in terms of technique. You're actually gonna make it a mechanical crash series. That means we're going to make the exercise progressively easier mechanically to add a few extra reps. That way, with the same weight, we're doing more work in one set.

However, we should still stick to the 21 rep rule. 7 Reps works very well. We should choose the weight so that we can do about 10-12 reps with it through the full range of motion.

Plus, most of us like numbers, so those 7 reps are a good target to aim for. It's better than telling yourself you'll finish the set with as many reps as you can handle.

Adding a restart

With this new sequence, you'll add a short break between each of the ranges of motion. A short restart like this is commonly used during mechanical crash sets to take the edge off of fatigue slightly, and you've mastered the set number of reps.

This is what your improved 21 will look like:

• Hardest part of the exercise x 7 reps
• 5-10 second pause
• Easier part of the exercise x 7 reps
• pause 5-10 seconds
• Easiest part of the exercise x 7 reps
• pause 2-5 minutes and do it all over again

I'm not saying you necessarily have to start with the full range of motion. If it's a different part of the exercise for you, start with that.

Muscle fatigue most often comes in a completely shortened position. Leverage is to blame. But it's not guaranteed to fail here. Approach each exercise individually and always as follows - 7 repetitions in the heaviest part of the movement, 7 in the lighter part and 7 in the lightest part.

Better 21 for the shoulders

Let's apply this to shoulder training.

Complex exercise

The single arm seated push-up is a basic strength and volume exercise that activates all parts of the shoulders. They can also be destroyed standing, with a large axle, kettlebell or landmine attachment.

The series will look like this:

• Full range of motion presses x 7 reps
• 5-10 second pause
• Upper range of motion push-ups x 7 reps
• 5-10 second pause
• Lower range of motion push-ups x 7 reps
• pause 3-5 minutes

Destruction of the rear shoulders

The back shoulder curl is one of the best exercises to target this often neglected area. Research shows that rolling the thumbs inward activates more fibers in the back shoulders. Try to keep your elbows spread wide.

This can be practiced with the support of a bench, in a prone position, or on pulleys instead of one-armed dumbbells. Maximum loading occurs when your arms are parallel to the floor. That's where you'll want to start, and you won't need very heavy weights to do it.

The series will look like this:

• Upper range of motion arm curls x 7 reps
• 5-10 second pause
• Full range of motion arm curls x 7 reps
• 5-10 second pause
• Lower range of motion x 7 reps
• pause 2-3 minutes

Exercise for the lateral head of the shoulders

The standing arm curl is a good isolated exercise for the lateral head of the shoulders. You can get the maximum effect here without a lot of weight. Lift the one-armed arms slightly in front, not completely beside the body. It might feel better.

It will be heaviest at the top and lightest at the bottom. Your 21 should reflect that.

The series will look like this:

• Upper range of motion x 7 reps.
• 5-10 second pause
• Full range of motion handstand x 7 reps
• 5-10 second pause
• Lower range of motion x 7 reps
• pause 2-3 minutes

Hell with a kettlebell

Forearm curls are a good exercise to complete your shoulder workout. You can practice it with a kettlebell, one-armed kettlebell, pulley, or even a medicine ball.

The kettlebell dumbbell, which has a unique design and weight distribution, can offer you some benefits. You'll be lifting it up over your head.

The series will look like this:

• Forearm overhead range of motion x 7 reps
• 5-10 second pause
• Full range of motion forearm x 7 reps
• 5-10 second pause
• Lower range of motion forearm x 7 reps
• pause 2-3 minutes

Use 21

21 can of course be used in many different ways, but they are physically and mentally quite exhausting, so I would recommend them more towards the end of a workout or whenever you have them:

• Lack of equipment
• Limited weight options.

21 are a good way to add something unconventional and intense to a workout that would otherwise be lifeless.

Source: www.t-nation.com - 21 Reps to Big Nasty Delts
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