I cant get my damn arms to grow!!

[alfuhmale]

What is the 21 system. Thanks for all your responses very helpful.[/QUOTE]

My bi's were lagging too (along with my chicken legs) and it really is genetic but try the 21's to bring them up to their full potential. Here is the way I do it.

Pull a seated preacher curl bench up to a cable lowered ot the floor. I use a curl bar attachment. I start off with 100 lbs and do it 7 times real slow, squeezing at the top and pausing for a second. Then immediately lower the pin to 65 or 70 and do 7 more, then lower the pin to 40 or 45 and do 7 more, hence the 21. That is one set do that three times. Keep your back straight and remember to go slow and squeeze. If after each set it doesnt feel like someone just shoved an ice pick into your bi then you're doing it wrong. I would recommend doing this as your last bi exercise because you wont be able to do anything else after it.

 

[joetrisman]

Squat heavier...worked for Tom Platz

 

[tshoot]

What is the 21 system. Thanks for all your responses very helpful.

My bi's were lagging too (along with my chicken legs) and it really is genetic but try the 21's to bring them up to their full potential. Here is the way I do it.

Pull a seated preacher curl bench up to a cable lowered ot the floor. I use a curl bar attachment. I start off with 100 lbs and do it 7 times real slow, squeezing at the top and pausing for a second. Then immediately lower the pin to 65 or 70 and do 7 more, then lower the pin to 40 or 45 and do 7 more, hence the 21. That is one set do that three times. Keep your back straight and remember to go slow and squeeze. If after each set it doesnt feel like someone just shoved an ice pick into your bi then you're doing it wrong. I would recommend doing this as your last bi exercise because you wont be able to do anything else after it.[/QUOTE]

I would consider this more of a "drop-set" scenario or stripping weights. Do what you can at a certain weight for 8-10 times, strip off 10-15% of the weight and immediately try to do it again for as many as you can, strip off 10-15% of the weight and immediately try to do it again for as many as you can, etc. Most people do this for 3-5 sets.

To me, with "21s" you start off doing an exercise but only do 7 half reps at the lower part of the motion, then 7 reps at the higher part of the motion (the top half), then 7 more complete reps (full motion), this is one set - and all done with the same weight. For preacher curls, you would curl a weight half way up 7 times, the curl it 7 times from the halfway position to the top position and then 7 more times with the full range of preacher curl movement.

You will have to experiment a little to find a weight that isn't too heavy or too light so that you have a difficult time actually finishing the last 7 full range motion movement.

I like both methods to shock your arms - drop sets and 21s. (At least what I consider them to be called)