Muscle & Fitness: The real deal: 21s; Bet on this hardcore technique for amazing muscle gains

You're in Vegas at the blackjack table. You've got 15, and the dealer is showing a face card. What do you do? You go for it and take another card, that's what! Same thing applies when it comes to training: Don't just sit idle while your body stays in plateau mode, find new ways to keep your muscles responding to your workouts and growing ever larger.

One way to spark some change is with 21s--an advanced method of training that challenges the working muscle group in three different ranges of motion within a single set. Twenty-one refers to the number of repetitions per set in this style of training, but before you shake your head and throw in your cards, hear us out.

If you've heard of this technique before, you may categorize it as strictly a biceps gimmick. But that's not the case. "You could use the approach on every bodypart at the same time if you wanted to; that's no problem," explains exercise specialist and M & F contributor Michael Yessis, PhD. "Bodybuilders commonly [employ this technique] on many exercises, but usually do it for peaking [precontest]."

Of course, the reason you'd incorporate 21s into your routine is to continue along your growth path by changing your training variables, in this case the number of reps and ranges of motion.

DEALING 21s

In each set, you'll complete a total of 21 reps, working the muscle in the following manner:

The set begins at the exercise's start position (joint completely open). From there, you lift the weight and stop about halfway up for seven partial reps. Next, complete seven reps from that halfway point up to full flexion (joint closed). To complete the set, do seven full-range reps, from the bottom all the way to the top. (With some exercises, such as leg extensions and triceps pressdowns, you'll start the move with the joint closed, or flexed. The same theory applies: Do the first seven reps from the closed-joint position to halfway, and the second seven from the halfway point to full extension.)

You can most effectively work on joint flexibility during the first seven reps, since you begin with the working muscle in a fully stretched position. The middle seven reps are most productive in terms of muscle growth and development, says Yessis; you're likely to be stronger in the second half of the move and you can squeeze at the top for maximum peaking. The last seven reps essentially serve the purpose of burning out your muscles, which is great for shocking them into new growth.

You'll need to use lighter resistance than usual when doing 21s, since your muscles are not accustomed to the increased number of reps. Even if the weight seems light at the beginning, adhere to strict form as you knock out the set.

We chose cable exercises to demonstrate this training technique since they maintain continuous tension on each muscle group. This is especially important because the tension on the muscle is typically decreased at full flexion when you use a barbell or dumbbell. Using cable and machine-based exercises helps keep as much focus--and tension--on the working muscles as possible.

HITTING ON 21s

Try these tips to add 21s to your routine:

* If possible, do 21s with a training partner. He or she can assist in changing weight, if necessary, and can spot you when it gets tough at the end.

* Try doing the seven full-range reps first, followed by the first half of the movement, then the last half to finish. This saves the easiest seven (the range you're strongest in) for last.

* To work 21s into your current routine, do three sets of them as the first exercise for a bodypart (after a proper warm-up), then resume with straight sets for all other movements in that bodypart workout. Or do 1-3 sets of 21s as the last exercise for a particular bodypart, to burn it out.

* To avold overtraining, do one fewer exercise for that bodypart than you'd normally do in that workout. If on chest day you typically do 3-4 exercises, do 2-3 if you're doing three sets of 21s.

* Beginners should start with only one set of 21s--remember, this is an advanced technique. You can increase to 2-3 sets after a couple of sessions.

* Plan on using a lighter weight for 21s than you would with straight sets. You'll never make it to 21 if you don't!

* Twenty-ones can be done with virtually any exercise, but are most sensible with single-joint isolation moves.

* Don't do 21s every workout; cycle it just as you would any highrintensity, advanced technique.

LEG EXTENSION

"I don't recommend the bottom of the range of motion; it's terrible on the knee, especially if you use lots of resistance," says Yessis. "If you choose to work in this range, go lighter, mainly for safety."

Adjust the seat so your knees are lined up with the axis of the machine. Sit down and position the pads on the front of your ankles.

First 7: Extend your knees until your shins are at 45-degree angles to the floor.

Next 7: Start at the 45-degree angle, straighten your legs and squeeze your quads at the top.

Last 7: Combine previous two.

SINGLE-ARM LOW-CABLE CURL

The single-arm low-cable curl allows you to train your biceps brachii and your brachialis one arm at a time, which helps keep your upper arms symmetrical and proportionate.

Face a cable stack and hold a low-pulley D-handle in one hand. Begin with your arm fully extended, your elbow locked at your side and your palm facing upward. Keep your shoulders back and in line with your hips.

First 7: Curl the weight up until your forearm is roughly parallel to the floor.

Next 7: Start at about parallel, curl the handle up until your elbow reaches full flexion and squeeze at the top.

Last 7: Combine previous two.

LYING LEG CURL

This one's a bit tricky--the second seven reps become increasingly difficult with substantial weight--but it's still one of the best choices for training hamstrings using 21s.

Lie down on the pad and place the backs of your ankles against the foot roller with your thighs and chest flush against the bench. You'll begin with your legs straight.

First 7: Flex your knees until your shins are at a 90-degree angle to your thighs.

Next 7: From 90 degrees, curl the pad all the way to your glutes. Yessis suggests reducing the weight if necessary to ensure a full range of motion.

Last 7: Combine previous two.

CABLE LATERAL RAISE

Execute this one correctly or risk putting your shoulders in a very precarious position. The weight needs to stay light, and here's why: "You've got to jerk the weight to get it level, which puts a lot of stress on the shoulder," Yessis explains.

Stand sideways to a cable stack and hold a low-pulley D-handle with your far hand. For stability, grasp the apparatus with your other hand.

First 7: Raise your arm upward and outward, elbow slightly bent, until your arm is 45 degrees to the floor.

Next 7: Start at about 45 degrees and pull the weight up until your arm is just past parallel to the floor.

Last 7: Combine previous two.

CABLE TRICEPS PRESS-DOWN

Because the range of motion on pressdowns is relatively small, increase it when doing 21s by starting with your hands at upper-chest level.

Stand facing a cable stack and hold a high-pulley V-bar with both hands. Your forearms should be about 30 degrees above horizontal. Lock your upper arms and elbows at your sides.

First 7: Extend your arms until your elbows are just past parallel to the floor.

Next 7: Start from this position and extend your arms until your elbows are completely locked out and squeeze.

Last 7: Combine previous two.

LAT PULLDOWN

You may have to change the resistance every seven reps on this one. Yessis suggests starting with a heavier weight for the first seven, then quickly dropping it for the next range. Keep that weight for the full-range reps or decrease it again if necessary.

Take a wide grip on a pulldown bar and position your legs snugly under the knee pad. Lift your chest and arch your back.

First 7: Pull the bar toward your upper chest, keeping your elbows back, until your elbows are at approximately 90-degree angles.

Next 7: Start at 90 degrees and pull the bar all the way to your upper chest.

Last 7: Combine previous two.

CABLE CROSSOVER

This movement emphasizes the pectoral muscles while minimizing triceps and shoulder involvement.

Hold D-handles attached to high-cable pulleys, center yourself within the cable station and stand with your feet hip-width apart. Keep your arms slightly bent and your body angled forward just a bit.

First 7: Start with your hands outside your shoulders and contract your pecs until your arms are about 45 degrees to your torso.

Next 7: Go from 45 degrees to hands together, maintaining the same elbow angle from the start, and squeeze.

Last 7: Combine previous two.

By Michelle Basta Boubion, NSCA-CPT

Michelle Basta Boubion is a personal trainer and recreational athlete who enjoys marathons, triathlons and ice cream, but not necessarily in that order.