8, 10, 12, 15 is the typical number of repetitions that we make during the training. But doing the same thing in training again and again is tiring not only for you. It also tires your muscles, suppressing the growth of muscle tissue and limiting the effectiveness of exercise.
Fortunately, there are many ways to change your favorite strength exercises so that you shake your body and achieve positive results. One of the most common and proven techniques is called "21".
"The eccentric load is one of the most effective ways to stimulate muscle growth," explains David Carthageau, an osteopathic doctor, the owner of the Scottsdale Sports Medicine Institute of Sports Medicine in Scottsdale, Arizona. "The program" 21 "is exactly this. You alternate three different amplitudes of movements in one exercise, instead of performing ordinary isotonic exercises with the same amplitude, "he continues.
Below is the training plan of Dr. Carphagno, who translates several very familiar exercises for the muscles of the hands to a whole new level, allowing you to go beyond the "plateau" and achieve better results.
Your training template for the program "21"
As well as all exercises that have their own amplitude of motion (AD), or the execution scheme to be adhered to, the repetitions of the program "21" can be divided into three parts: the lower amplitude of motion, the upper amplitude of motion and the amplitude of motion.
However, fearless bodybuilders, be careful: more repetitions combined with three different amplitudes of movements in one approach will be a real test of your strength and endurance.
Be prepared to accept the fact that executing a program with 21 repetition may require a smaller weight selection than when performing standard 12-15 repeats with full amplitude.
The following is a diagram of the execution of all approaches, in which each amplitude is repeated 7 times, amounting to a total of 21 repetitions.
1. Lower amplitude
The lower half of the reduction is 7 repetitions in each approach
2. Upper amplitude
The upper half of the cut is 7 repetitions in each approach
3. Full amplitude
The total reduction amplitude is 7 repetitions in each approach
French bench press with dumbbells
Initial position: Lie down on a flat flat bench so that your feet completely stand on the floor, and your stomach is drawn in.
Take a dumbbell in each hand with a neutral grip (palms look at each other).
Straighten your arms to straighten them and move them to a position just above your shoulders.
- Lower blood pressure: Slowly lower the dumbbells until they are level with your head. Pause, then unbend your arms until they reach the position under 45 °. Repeat the exercise.
Ascent to the biceps on the lower block
Initial position: Install one side of the machine with the roller unit in the lower position and attach a straight crossbar.
Place your feet shoulder width apart and slightly bend at the knees, stand facing the scales and grasp the crossbar from below.
- Lower blood pressure: bend your arms using your biceps, and raise the bar up until the hands form an angle of 90 °. Pause, then slowly lower the crossbar to its starting position, controlling the movement. Repeat the exercise.
Extension to the triceps on the standing block
Initial position: stand in front of the simulator with a block and grasp the straight (or V-shaped) crossbar with the upper grip.
Slightly bend the knees, a little bend at the waist forward and press the elbows to the body on the sides, holding the crossbar at the chest level.
Look forward, keep your back straight and strain the abdominal muscles.
- Lower blood pressure: Squeeze the crossbar towards the floor until your hands are fully straightened. Slowly raise hands until they assume a position at an angle of 90 °.
Initial position: Lie with your back on the bench, tilted at an angle of 45 °. The dumbbell and shoulder should lie on the back of the bench.
- Lower blood pressure: strain the biceps and lift the dumbbell up to the angle of 90 °. Pause, then slowly lower your hands to the starting position. Repeat the exercise.
Initial position: take the position for push-ups so that the hands are on the width of the shoulders already, the fingers look forward.
- Lower blood pressure: Constantly holding the body in a straight position (in one line), lower the chest to the floor, and then rise to the middle of the full amplitude; return to the starting position and repeat the exercise.
Bending of hands on the biceps on the lower block with the rope handle
Initial position: stand and straighten up to the full height so that your heels are under the hips, the muscles of the abdominal press are strained, the shoulders relax.
- Lower blood pressure: using a neutral grip, slightly turn your wrists outward as you bend your arms to the angle 90 ° (at the elbow joint). Lower the projectile down until your hands are fully straightened.
There are many reasons why the program 21 repetition should be included in the plan of your training at least sometimes. And they are as follows:
Increased stamina. You will perform exercises that promote the growth of muscle mass over a longer period of time, by testing the endurance of your muscles. While many single or paired exercises are performed with the number of repetitions from 8 to 15, the 21 repeat program will require greater muscular endurance and viability to withstand grueling approaches.
Overcoming the muscle "habit". Due to intense repetitions with different initial and end points, an atypical way of doing exercise will cause your body to act in a new way and respond to extreme stress.
Easy for beginners. Inclusion of new methods of training in any exercise program gives not only positive results, but also improves your physiological reactions. Do not forget to periodically update the exercises, which in time can become boring and tedious.
Save time. With the program "21" you can perform less exercises for a certain group of muscles; due to rapid contractions, the muscles will experience a sufficient load with the use of longer approaches and different amplitudes. If the 21 program is correctly executed, one or two exercises for each muscle group can be excluded from the standard strength training scheme.
The training program "21" runs at a fast pace and includes three powerful supersets that will "blow up" your biceps and triceps, as well as 45-60-second rest between supersets.
Athletes for whom the program "21" in a novelty, should master this technique, including in the training plan for one exercise on each muscle – biceps and triceps. After gaining some experience, you can increase the number of exercises to 2 or 3.
Any of the following workouts is suitable for classes under the "21" program. In this sample of the lesson plan, the "21" scheme is used only for exercises – triceps extensions of lying and bending hands with dumbbells on the biceps.
Can the principle of this program be used for other muscle groups?
This principle can be applied almost anywhere, the program given here is just an example.
However, it is true that all these exercises are more suitable for athletes. So the article says that athletes, for whom the program "21" is a novelty, should master this technique, including in the training plan for one exercise on each muscle – biceps and triceps. I, unfortunately, do not have muscular muscles. In order to find such a figure as in the picture, you need to work very hard. And to become, in practice, an athlete. Therefore, we throw everything and go to the gyms to train, and swing both biceps and triceps. All that is possible)
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