Twenty-ones - Bicep Workout for Mass Routine
If you are looking for a new and effective
way to shock you bicep workouts then I recommend giving 21's a try.
Twenty-ones take the traditional bicep curl, manipulate and twist it around
to create a mind bogging monster of a workout. Now the type of bar you use
for 21's is up to you, they can be preformed by a straight bar or an EZ-curl
bar. I personally prefer to use the EZ-curl bar since it produces less
strain on my wrist. However, I recommend using which ever bar is the most
comfortable to you.
Before you begin, you will want to pick out weight that you can handle for
21 reps. I recommend starting out with about half your normal workout weight
for bicep curls. You can always increase the weight later on if necessary.
If you start out too heavy you will not be able to effectively perform the
workout.
21's are broken down
into three different steps of seven reps each
The first step is to perform seven full reps of barbell curls. The rep for
the bicep curl should start at the thigh, peak near the shoulders and end
back at the thigh. Make sure that you squeeze the biceps at the top of the
movement to force as much blood as possible into the muscles.
The second step is a partial rep from the thighs to the waist. With your
hands gripping the bar at the bottom of the movement (bar lying against the
upper thigh), curl the bar halfway up your body just above the waist
(forearms should end up being parallel with the floor). Squeeze the bicep at
the top of the movement, a little above the waste in this case, and lower
the weight back to the original position. Repeat this step six times; on the
seventh rep you will curl the bar all the way to the shoulders (a full bicep
rep).
Now without skipping a beat you will move onto the next and final step. With
your arms now at the top of the movement (the shoulders), lower the weights
halfway down your body (right above the waist), pause for a second and bring
the bar back to the shoulders. Repeat this step for seven reps.
If done correctly, your biceps should be screaming by the last rep. Add
three sets of these to your regular bicep workout as a way to shock your
biceps into some good growth.
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