Bicep 21’s Technique For The Ultimate Bicep Burn

Workout Guide

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The bicep 21s technique is a resistance training method that involves performing three sets of seven repetitions for a total of 21 repetitions. Each set focuses on a different part of the bicep’s range of motion: 
First set: Perform seven repetitions from a fully extended position to 90 degrees of elbow flexion 
Second set: Perform seven repetitions from 90 degrees of elbow flexion to full flexion 
Third set: Perform seven repetitions through the full range of motion 
The 21s technique was created by bodybuilder Vince Gironda. It’s a popular exercise for building biceps because it increases the amount of time the muscles are under tension, which can lead to greater gains. Some benefits of the 21s technique include: 
Increased endurance: The longer sets and unique range of motion challenge muscular stamina and tolerance
Burn more calories: The longer sets and increased time under tension burn more calories
Muscle confusion: The atypical execution pattern keeps the body guessing and can kick-start progress if you’ve reached a plateau
You can also try changing the angles of your 21s to burn even more biceps.