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Arnold Schwarzenegger is little question legendary and identified for his unimaginable biceps. On this video, I cowl Arnold’s favourite biceps train and try and make it higher by including some extra science to take action. The bicep train is the 21 curls. Seven reps within the backside half of the dumbbell curl, seven within the high half and the ultimate seven finished by means of the total vary of movement.
The difficulty with the way in which this train for biceps is carried out is that we often choose one pair of dumbbells or weights to finish it. Doing this, we’re limiting our energy all through the entire train to what we cannot solely curl in simply the total vary of movement ultimate seven reps however those self same reps carried out in a fatigued state.
We will do higher than this. The secret is making the most of the energy curve on the biceps curl. When you break the curl up into three components (as we do within the 21’s) you understand that the 2 best parts of the raise are the primary half and the second half, with the toughest half being within the center one third. Breaking it down even additional, of the 2 simpler parts of the raise the primary half is barely simpler than the final.
When you wished to get essentially the most out of the train you’d wish to match your energy to the curve. You really can do that. As a substitute of grabbing the weights that you just usually use to carry out bicep curl 21’s, attain for a pair of dumbbells that’s two steps up the rack. For example, for those who can curl 35’s for 21 reps, decide as a substitute for 45 pounders and carry out the primary 7 backside vary reps.
From right here, don’t relaxation in any respect and drop right down to the subsequent lightest pair of dumbbells. On this case it could be the 40 pounders. Right here you wish to do the 7 reps within the prime quality of movement. Once more, accommodating for the drop in energy and fatigue that’s accumulating this is able to be a very good match of the energy that you just nonetheless have in your biceps.
After this, you lastly seize the weights you have been going to make use of for your complete 21 curl and carry out solely the final 7 full vary of movement reps. Right here it’s best to really feel absolutely challenged like by no means earlier than since you matched your biceps energy curve in all factors within the vary to weights that have been difficult in all components. If you wish to construct biceps as large as Arnold’s you positively must take your coaching significantly. If you wish to give your self each benefit to see your quickest outcomes then you definitely wish to begin coaching like an athlete.
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This definitely works 👍👍
Its not possible to get bicep like arnold and everyone thought arnold has great genetic so back and see his father and mother photos and their physics and compare them
Great idea!
Will you say. You can use thst training for all Body parts.
Like 3 set of 21s in squat and cheast. Back and Triceps exercises???
That would definitely be Arnold approved Great way to shock the muscles 💪🏻
“The porn stache”
Biceps is all genetics and age. If you have shit biceps genetics and have been training for decades your biceps are immune to growth and nothing works.
😂 luigi
Its actually a drop set…
With that, though, you are resting, even if it's seconds. Would Arnold's thought behind his 21s be that you are constantly holding the weight the whole time?
ahhhh come on jeff why did You have to say jesse is ugly
Because of the phenomena jeff describes when I would do 21s I do the full range of motion first, then the bottom half, then the top. If you do not want to take up 3 sets of dumbbells I found that to be an effective alternative
Do you do this more than once or finish your workout with this or just do this once for bicep day and thats it?
Maybe a stupid question but is that in kilos or pounds?
Yea….You wish to have better arms than Arny do better than Arny if you have balls
If you look at golden age arnold and look at this guy. Arnold's way is better
Jeff: The problem in this exercise is that you don't have enough strength to do the hardest portion of the exercise
Also jeff: The solution? Just add some more weights!
Got it🙏 thanks sir
https://youtu.be/T1aOuy2BsxM
What about keeping the tension all the time? You are resting the biceps everytime you switch weights…the 21 is to be executed without stops right?
Wow nice technique
Arnold had the best bicep peak ever have any bodybuilder even including today Bill Pearl and that Australian short bodybuilder I can't think of his name are second and third respectively but Arnold got it look like a snow cone I've never seen a bodybuilder even today come close to that Peak
Tip if u don't want to steal all the dumbbells use it on the cable curls
Nice Job, Jeff!!! Thanks!