21's on back

[Drako]

I've done this a few times as final exercise on back days. Gotta say they do burn.

Lat pulldowns:
1st 7 focus on pull to mid point
2nd 7 focus on mid point to squeeze
3rd 7 full motion

Has anyone tried these?

 

[crazyfmike]

I practice this training in one set per exercise with everything I do. Lats/back may be the most responsive muscle group to constant tension of all muscles, they love high reps and the squeeze you stated is HUGE in promoting growth.

 

[Drako]

How would I incorporate it into every movement, chest, legs?

 

[lifter121]

How would I incorporate it into every movement, chest, legs?

Bench:
Push from chest to half for 7
Push from half to locked for 7
7 full reps

Legs:
Squat from bottom to half 7
from half to locked 7
7 full reps

I like doing 21's with biceps, doing pull ups like that work great too as stated. I do really wide grip pull ups, 21's without stopping. Wide grip pull ups seem to be the easiest for me to do.

 

[Georgia]

Be careful about doing 21's with squats...members seeing you do only the top portion of the squat may start laughing uncontrollably.

 

[Smilee21]

Bench:
Push from chest to half for 7
Push from half to locked for 7
7 full reps

Legs:
Squat from bottom to half 7
from half to locked 7
7 full reps

I like doing 21's with biceps, doing pull ups like that work great too as stated. I do really wide grip pull ups, 21's without stopping. Wide grip pull ups seem to be the easiest for me to do.

I do this on Biceps but have not tried it with other exercises and or other body parts. I will suggest this to my training partners tonight.

 

[Drako]

Be careful about doing 21's with squats...members seeing you do only the top portion of the squat may start laughing uncontrollably.

^^^ loves this. I could see myself doin the bottom portion and getting stuck

 

[DaHurt]

^^^ loves this. I could see myself doin the bottom portion and getting stuck

Haha yeah I don't know how well that would work. 21's on leg extensions and curls however is VERY effective. I prefer doing 21's on single-joint movements, not the big compounds (except for maybe bench press on occasion).

 

[Georgia]

I just stick to full range of motion because I am just awesome

 

[DADAWG]

sounds like something out of the musclerags / magazines lol.

 

[lifter121]

sounds like something out of the musclerags / magazines lol.

I like doing 21's on the pull up bar because for me, it works my back a lot more keeping constant tension. But watching the vast majority of people doing pull ups, they only do half pull ups anyways haha.

 

[DaHurt]

sounds like something out of the musclerags / magazines lol.

haha us damn kids and our muscle mags

 

[Phatbastard]

I have never gotten any real thrill from 21's! I train max intensity on every rep other than warm up sets! I find that 1 if not 2 of the sections of 21's suffer. Due to pure exhaustion.