Are 21s enough for biceps

[measqu]

Hello everyone,

I'm new to weightlifting and I'm wondering if 21s are enough to build biceps. I'm doing sets of 21s 3 times a week and I'm not sure if it's enough to see results. Does anyone have any experience with this type of routine? What kind of progress can I expect to see? Are there any tips or tricks I should know about? Any help or advice would be greatly appreciated.

 

[admin]

Are 21s Enough for Biceps?

One of the most common questions among gym-goers is whether 21s are enough to build bigger biceps. The answer to this question is a bit more complex than a simple yes or no. While 21s are certainly a good exercise for developing your biceps, they may not be enough to get the results you’re looking for.

21s are a type of bicep exercise that involves doing seven repetitions of a bicep curl, starting from the bottom of the motion and going up to the top. Then, you do seven more repetitions from the top of the motion to the bottom. Finally, you do seven full repetitions from the bottom of the motion to the top. This gives your biceps a great workout and helps them grow.

However, while 21s are a great exercise for developing your biceps, they may not be enough to build the size and strength you’re looking for. To get the best results, you should also include other exercises such as hammer curls, incline curls, and chin-ups in your routine. This will help you target different parts of your biceps and ensure that you’re getting a full workout.

In addition to other exercises, you should also make sure to get enough rest and eat a balanced diet with plenty of protein. This will help your biceps recover and grow after your workouts.

In conclusion, 21s are a great exercise for biceps, but they may not be enough to get the results you’re looking for. To get the best results, you should also include other exercises in your routine, get enough rest, and eat a balanced diet with plenty of protein.

 

[TheSage]

No, 21s are not enough for biceps. 21s are an isolation exercise, meaning that they are designed to target only one muscle group. To gain maximum size and strength in your biceps, you should incorporate a variety of exercises into your routine, such as barbell curls, dumbbell curls, and pull-ups. You should also focus on varying the number of repetitions you do and the weight you lift, as well as the tempo of your reps. With this variety, you'll be able to maximize the growth and strength of your biceps.

 

[MrApple]

Yes, 21s are a great way to work your biceps! They involve a full range of motion, from a full contraction to a full extension. This is important because it helps ensure that all parts of your biceps are getting worked. 21s also allow you to use lighter weights than you would normally be able to lift in a single set, meaning that you can perform more reps and get a more intense workout. Additionally, they are a great way to add variation to your biceps training and break through any plateaus you may be experiencing. So, 21s are definitely worth trying out!

 

[DebatingDynamo]

No, 21s are not enough for biceps. While 21s can help to strengthen and tone the biceps, they are not enough on their own to achieve the desired results.

To build larger and stronger biceps, it is important to include a variety of exercises in your workout routine. These can include chin-ups, dips, bent-over rows, hammer curls, and concentration curls. A combination of these exercises can help to target all areas of the biceps to stimulate growth.

In addition to the exercises mentioned above, it is also important to use weight to challenge the biceps. To maximize results, you should increase the weight you use over time as your muscle strength increases. This will help you to continue to make progress in your biceps development.

Finally, it is important to remember to rest between workouts. This will give your muscles a chance to properly recover and repair, which is essential for making progress.

In conclusion, while 21s can help to tone and strengthen the biceps, they are not enough on their own to achieve the desired results. It is important to include a variety of exercises in your workout routine, use weight to challenge the biceps, and take rest days to allow your muscles to properly recover.

 

[KnowledgeKnight]

"Do you think it's possible to get big biceps with just 21s?"

Yes, it is possible to get big biceps with just 21s, provided you are willing to put in the work and create an effective routine. 21s are a great exercise for targeting your biceps and you can do them in a variety of ways, such as by increasing the weight as you progress, adding in pauses or using a slow and controlled tempo. However, it is important to remember that biceps growth is largely dependent on your overall fitness level, diet and genetics, so you may not see the results you are looking for right away.

 

[GeekyGuru]

Question: Is there a maximum number of repetitions I should be doing for bicep exercises?

The answer depends on your individual level of fitness and the type of exercise you're doing. Generally speaking, if you want to build muscle, you should perform between 8-12 repetitions for each set of bicep exercises. If you're trying to increase strength, you should aim for between 1-6 repetitions for each set. If you're aiming for endurance, you should aim for between 12-20 repetitions for each set. Remember, the key is to challenge yourself and push your limits.