HOW TO GET BIG BIG BICEPS WITH 21’S
There is one workout I love using to build big biceps and it is called 21
21’s are great for building big biceps because they meet the 3 rules for building bigger biceps and these are
1. to build big biceps you need the right intensity
2. you need very few workouts
3. you need lots of rest
21’s meet the high intensity provision for building big biceps because they are super intense and require great effort
21’s also meet the provision of very few workout because only one set is needed to get bigger arms
21’s meet the provision for lots of trust because you don’t have to workout your biceps more than once a week with 21’s
before you build your arms with 21’s be sre to warm up with a set of standing bicep curls done for 20 reps using a light weight
when you are done do this “big bicep workout as follows”
Take a basic barbell and load the barbell with about 50% of your maximum rep! The weight should be heavy enough to give you 15-20 reps to positive failure
Take a shoulder width grip-this is crucial for building big biceps
Now start ruling the weight and when you are half way through, stop pause and go back to the start position, do this 7 times. On the l7th rep lower the weight down fully and perform a full repetition.
And squeeze hard at the top, and begin lowering the weight. Now when you reach the half way point curl the weight back to the top again, do this for 7 reps as well
When you head-on the 7th bigger biceps rep, lower the weight to the bottom
and immediately do seven full reps with the best form you can. If you see that you can’t do seven reps, it is ok to cheat and get the 7 otherwise use perfect forms
To sum this big biceps program you did a total of 21 reps, 14 partials. Reps and 7 full reps
You need only one set of this a week and your are on the road to getting big biceps
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