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Madcow2 said:Weighttraining stimulus and driving adaptation are homogenous throughout the population - probably to a great deal accross all mammals not just humans. There are always going to be differences in tolerances to load, the ease with which someone adapts and adds muscle, joint leverages which make certain exercises better/worse for an individual, and some other misc stuff. Everyone is different, but we are not all severe mutations that allow us to respond totally differently from each other. "Everyone is different" while true is widely used to rationalize all sorts of crap. 21s just don't have anything to do with exercise physiology or muscle growth - the effectiveness will be determined by the state of the lifter. Certainly someone who responds better to weight training might grow well off them compared to someone who is not as genetically gifted but this is not due to them being a supperior exercise - this is simply due to him responding better.
Take a total novice, he'll do well with 21s for a time but then a year or so out the gains slow to a crawl. Did the exercise become worse? No. He is simply trained to a degree and more resilient to adaptation. Hence, you don't see advanced periodization plans laid out for novice lifters. Are they better, sure they are, but the state of the novice lifter is that pretty much anything reasonable will work. Later on when he matures, the difference between the results he'll see on a non-periodized program vs. periodized will be night and day. You can't confuse the state of the athlete or his genetics with the viability of an exercise.
In the case of 21s this method has absolutely no backing in science for viability. Granted I can see someone who has been doing all strength work and compound lifts for a period using 21s and seeing some good short-term results but this is do to the state of the lifter and not the exercise being good or supperior in any way.
EDIT:
BTW - damn you Tom for getting me into this thread, I was pretty content in just letting it pass before I saw you post. I generally make it my policy to pass on any thread that I'd group with the "best way to train your inner chest." I kind of indicated as much in my first post.
He's dedicated and beleives in dual theory man...what can you say? Tom is just layin it down.