If you’re looking to shake up your training you’ll want to give “21s” a try. Bodybuilding.com has a a comprehensive article and program on how you can breathe new life into your workout and take things to a new level. All exercises have a range of motion and with 21s this is broken down into three parts. Each range gets hit 7 times for a total of 21.
Benefits to 21s:
Increased Endurance: You’ll perform muscle-building exercises for longer amounts of time, challenging your muscular stamina and tolerance. While many single-joint exercises are performed in the 8- to 15-repetition range, 21s will require longer muscular endurance and vitality to support the grueling sets.
Muscle Confusion: By attacking repetitions from multiple starting and ending points, the atypical execution pattern will keep the body guessing and reacting to the shock value of the work.
Newbie-Friendly: Not only known for positive physical results, incorporating new training techniques into any exercise program can also enhance your physiological responses. Look forward to freshening up basic, no-nonsense moves, which can become monotonous and boring over time.
Time Saving: With 21s, fewer exercises per body part can be executed, due to the quick pump your muscles will feel during the longer sets and unique ROMs. One or two exercises per muscle group can be eliminated from your standard lifting plan when 21s are properly executed.
Visit Bodybuilding.com for the complete workout more information on the benefits of this type of training.
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