Strength Source

21’s

No, we're not playing blackjack here. We're talking about one of the best bicep exercises ever created (ok, maybe not the best, but still pretty damn good). Most people have probably heard of this routine, some of you may have already used this routine a few times. This is for the people that have forgotten about this routine or want to take their bicep training to the next level. The routine itself is quite simple, but simple doesn't necessarily mean it's easy. Nope. Prepare to demolish your biceps.

Be sure to properly warm up your biceps before doing this exercise. The tool of destruction is a simple barbell loaded with about half the normal weight you'd use on a heavy set.

• Start curling the bar but stop halfway when your forearms are parallel to the ground. Do this 7 times.
• At the 7th rep, bring the bar all the way up and curl. When you lower the bar, stop when your forearms are parallel to the ground. Repeat 7 times.
• After you've done 7 reps, lower the bar all the way, and bust out 7 full reps. These reps are the standard full extension curl. Repeat this, you guessed it, 7 more times.

If you're keeping count at home, you have just completed 21 reps. Feel your arms, they should feel rock solid and ready to burst.

This is a pretty intense routine, you might not want to do this every bicep workout, maybe once every few weeks. This routine can also be applied to other muscles, but it works best on biceps.

As with any exercise program, please consult your physician before starting any exercise program. I also recommend that you buy new t-shirts, after completing this sleeve busting routine, you'll need them.