weight selection for 21s

[emmab]

when doing 21s, how do you select the best weight to use..is it close to 1RM or a lighter one...I have never used this technique before, but am not progressing with my usual routine. Also, do you do them at the end of a set or as a stand-alone exercise

 

[WEARE138]

you couldnt do 21's with your i rep max.
to shock your bi's into growth they work great...do 2 sets...and whatever weight it takes for you to do them strict...i sometimes do them and i do them like so
7 half way up...7 half way down...7 full reps...you wont need much weight.

 

[GenetiKing]

Much, much lighter than you think, my friend.

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Backstage, '75 Olympia:

Serge Nubret, "I look like I can take you."

Arnold, "Keep looking."

 

[Cube]

your going to be performing 21 reps, albiet not all full reps. So you should be using say around 60% of your 1RM, but it depends on your strength endurance. Ultimately, your gonna have to use a lower weight.

 

[PerfectTemple]

i find 21's to be useless. use your full ROM to get the most effective workout

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PEOPLE SHOULD KNOW WHEN THEIR CONQUERED

 

[Robboe]

Take heed of the post above.