21's...Bench?

[Eternal]

I know a few people do 21's for thier arms (that's the way I finish a workout for arms) but does anyone else do 21's on thier bench press?

 

[TyTe`EyEs]

I do 21's for my biceps. I've never heard of anybody doing 21's on bench. I think that would be pointless since it's a compound pushing movement.

 

[#1 P.I.M.P.]

WTF is "21's". I know not of this termanology.

 

[NRM]

For biceps, 21's are 7 reps from the bottom of the range of motion to the middle, about perpendicular to your body, then it's 7 reps from the middle to the top of your range of motion, and after that it's 7 full reps. 21 reps.

I used to do 21's and personally, I don't believe they are more effective than just doing normal rep sets. Yes, you are concentrating on certain parts of your biceps, but it's nothing you wouldn't hit in the full range of motion.

I don't think there are real 21's for any other part of the arm or the body for that matter. And as for 21's for bench, I'd assume you're going down half way for 7 reps, then from 7 to bottom, and then 7 full reps. I think that is the most retarded thing ever. First off, people tend to be stronger at the top of their range of motion, so you could apply more weight to the top. That's how the silly SCT works and that is why people almost always reach failure on the lower half of their bench. Also, as TyTe EyEs said, it's a compound movement with shoulders, triceps, and chest all intact in the movement, I understand the concept of 21's for a concentrated muscle like biceps, but I don't see the point of this one, you aren't isolating any certain part of your chest, triceps, or shoulders doing it.

Stick to the full range of motion.

 

[Sexual]

Warning about full range of motion on bench, you could damage your rotater cups in the long run if you take the bar all the way down to your chest. It's best for your elbows to stay perpendicular to your chest, hold, and then back up. I find close/wide grip to be safer that way too.

 

[#1 P.I.M.P.]

Originally posted by NRM
For biceps, 21's are 7 reps from the bottom of the range of motion to the middle, about perpendicular to your body, then it's 7 reps from the middle to the top of your range of motion, and after that it's 7 full reps. 21 reps.

I used to do 21's and personally, I don't believe they are more effective than just doing normal rep sets. Yes, you are concentrating on certain parts of your biceps, but it's nothing you wouldn't hit in the full range of motion.

I don't think there are real 21's for any other part of the arm or the body for that matter. And as for 21's for bench, I'd assume you're going down half way for 7 reps, then from 7 to bottom, and then 7 full reps. I think that is the most retarded thing ever. First off, people tend to be stronger at the top of their range of motion, so you could apply more weight to the top. That's how the silly SCT works and that is why people almost always reach failure on the lower half of their bench. Also, as TyTe EyEs said, it's a compound movement with shoulders, triceps, and chest all intact in the movement, I understand the concept of 21's for a concentrated muscle like biceps, but I don't see the point of this one, you aren't isolating any certain part of your chest, triceps, or shoulders doing it.

Stick to the full range of motion.

Ok Iread about this in a magazine but I never tried it, don't believe in it, perhaps it dose work and might shock your muscles but IMO there are far better ways to do that. And for the guy who says that doing Bench press full ROM will weaken the rotator cuff. Ive been doing it full ROM for years now even with previous shoulder problems and I haven't gotten any problems yet and I bench over 200.

 

[MetalFortress]

Originally posted by Trippsta
Warning about full range of motion on bench, you could damage your rotater cups in the long run if you take the bar all the way down to your chest. It's best for your elbows to stay perpendicular to your chest, hold, and then back up. I find close/wide grip to be safer that way too.

Err, no, just keep your elbows next to your body and don't be stupid and you'll be fine.

 

[Omega]

21's don't work. In my opinion, they have got to be the most overrated superset I have ever seen. Stick with compound movements instead of these fads, and you'll be fine.

 

[TyTe`EyEs]

21's damn sure work. They shouldn't be all you do, but it's good to finish off a workout with 21's.

 

[Eternal]

Originally posted by TyTe`EyEs
21's damn sure work. They shouldn't be all you do, but it's good to finish off a workout with 21's.

Especailly 2 sets of 21's after an arm busting workout!

 

[NRM]

Anything that causes stress to the muscle works and that's it. How effective they are is something totally different. They cause stress to the muscle, but I rather just up the weights and do a good complete set instead of this half way, half way, full way crap. But whatever works for you. I like to end my workout with the forearm roll thing (man, I should really check out the name of it).

 

[Sexual]

Originally posted by MetalFortress
Err, no, just keep your elbows next to your body and don't be stupid and you'll be fine.

Dewd you're a dumbayss so many older bodybuilders have warned me about it.

 

[Eternal]

Originally posted by NRM
Anything that causes stress to the muscle works and that's it. How effective they are is something totally different. They cause stress to the muscle, but I rather just up the weights and do a good complete set instead of this half way, half way, full way crap. But whatever works for you. I like to end my workout with the forearm roll thing (man, I should really check out the name of it).

I do 21's on the bench to end the workout (see: after bench, incline bench, and dumbell flies.) I d