Tip: Bent Over Row 21s with Isometric
Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.
Tip: 4 Hamstring Exercises for Athletic Performance
Prevent hamstring injuries. Sprint faster. Build better looking legs. Add a couple of these exercises to your plan.
Tip: Lat Pulldown 21's with Isometric
The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.
Tip: The Forward Leaning Biceps Curl
For a new stimulus, manipulate the force vector to change the point of maximal tension in the biceps.
Tip: Dumbbell Chest Press 21s with Isometric
Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.
Tip: Two Exercises for Complete Quad Development
Yes, do your squats. But add in these two moves for all-around strength.
Tip: Biceps 21's – A New Variation
This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.
Tip: 4 Hip Adduction Exercises You Need
Prevent injuries and build complete lower-body strength with these moves.
Tip: 6 Butt Exercises You Gotta Try
If you're only doing squats, deads, and lunges for hip and glute strength, you're leaving gains on the table. Try these.
Tip: A Smarter Way to Blast Your Biceps
The 21s method is a proven muscle builder. Here's how to make it even better.
