21’s Training
21’s & Time Under Tension (TUT)
Time under tension refers to the time in which the muscle
is placed under strain during a set. Duration of stimulus and tension are key
factors in determining increases in muscle growth. This is where 21’s can play
a huge part in your workouts, and muscular development.
With the vast majority of gym goers continually working
with repetition ranges of anywhere between 6 and 15; performing 21 repetitions will
obviously place the muscles under tension for a greater amount of time. By
putting the muscle under longer bouts of strain, you can cause the extensive
muscle breakdown needed to increase muscles mass.
Rather than simply performing 21 full range of motion
repetitions, 21’s are broken down into 3 x 7 with absolutely no rest in between.
Every phase of 7 repetitions has its own Range Of Motion
(ROM); and are broken down as follows:
1. the
bottom half of the exercise (lower ROM);
2. the
top half of the exercise (upper ROM);
3. and
the entire contraction of each muscle (full ROM of the exercise).
These longer sets, combined with three different ROM will
challenge your strength, stamina and mental toughness.
Probably the most recognised / popular exercise using the
21’s principle, and a good example to show you how to perform 21’s, is Barbell
Bicep Curls.
Using the barbell resting on your thighs as zero, and the
barbell up towards your shoulders as 180 degrees; firstly you would perform 7
repetitions from zero to 90 degrees (forearms parallel to the floor). Once you
have completed these 7 repetitions, without any rest, you must perform the next
7 repetitions from 90 degrees to 180; lastly, and again without any rest, you
must perform the final 7 repetitions through a full ROM, zero - 180.
As you’d expect, with a rep count of 21, you will need to
work with less weight than you would for your standard lower rep range/full ROM
workouts. Start out using a weight with which you would normally perform 12 -
15 repetitions, and make any adjustments as you work through the exercises.
Whilst testing this training principle I did notice that during the bottom half of some exercises, (lower ROM), the resistance didn't place the same muscular demand as the top half and full ROM. Therefore, I adapted this part of these exercises by using a slightly heavier weight during the bottom half, and quickly moved on to the slightly lighter weight for the remainder of the exercise.
For example, during Dumbbell Concentration Curls I performed the bottom half of the exercise with a heavier dumbbell than the top half and full ROM components. This switch is quick and easy when using dumbbells. However, making changes to barbells will result in too long a rest period in between the repetition phases.
21’s & Progressive Overload
Most people who workout have a goal which they are aiming
for; whether that’s improvement in sport specific performance, increased
strength, greater muscular endurance, increased lean muscle mass, muscle tone,
weight loss etc. The only way to make these improvements/changes is by
demanding more from your body, effectively forcing the muscles to do more than
they are accustomed to, via ‘Progressive Overload’.
Progressive overload refers to continually increasing the
demands on the musculoskeletal, and cardiovascular, system in order to
continually make gains in muscular strength, size and endurance.
Basically - in order to get bigger, stronger and fitter
you must continually make your body work harder than it is used to, by lifting
more weight or increasing the time / intensity of cardiovascular exercise.
There are several ways to ensure progressive overload but
it’s really all about shocking the system with change on a regular basis (every
4 - 6 weeks) e.g. resistance, sets, repetitions, workout frequency, number of
exercises, intensity, rest time, exercise selection, training principle etc.
My personal favourite way of ensuring progressive
overload is via different training principles.
With only so many exercises per body part to choose from,
shocking the system with a completely different way of training every 4 - 6
weeks keeps the body, and mind, from getting bored and very importantly, keeps
workouts interesting. 21’s Training is just another way in which you can shock
your body into further progression.
Below is my own personal 21’s Training workout; each exercise
is performed using the instructions above, unless stated.
I will be performing 4 sets. However, as I’ve said many times in previous articles, everyone is an individual. Therefore, perform anywhere between 2 - 5 sets, with 1 minute rest period in between each set.
I will be performing 4 sets. However, as I’ve said many times in previous articles, everyone is an individual. Therefore, perform anywhere between 2 - 5 sets, with 1 minute rest period in between each set.
I found that there are a few limitations, especially when
it came to Legs Training, even when using my well equipped home gym. Therefore, I chose to split a
power move (Barbell Power Cleans) into 3 different components (deadlift, hanging high pull, full power clean), and perform each
for the required 7 repetitions. However, if you workout in a well equipped gym
then please feel free to experiment, and use other exercises using the 21’s principle.
Also, some exercises simply don't lend themselves to the 21 training principle e.g. shrugs, lunges etc. However, to ensure you don't place limitations on your workouts, feel free to include exercises such as Barbell/Dumbbell Shrugs or Lunges, Step-Ups, Kettlebell Squat & Swings etc into your 21's workouts. Keep the repetition range for these exercises to 12 - 20 to keep in line with the high repetition (21) of this particular type of training.
Also, some exercises simply don't lend themselves to the 21 training principle e.g. shrugs, lunges etc. However, to ensure you don't place limitations on your workouts, feel free to include exercises such as Barbell/Dumbbell Shrugs or Lunges, Step-Ups, Kettlebell Squat & Swings etc into your 21's workouts. Keep the repetition range for these exercises to 12 - 20 to keep in line with the high repetition (21) of this particular type of training.
Back & Triceps
Suspension Trainer Pull-Ups (you can also use the Lat
Pulldown Machine)
Suspension Trainer Lever Rows (you can also use the Lever
Row Machine or Barbell Lever Rows)
Suspension Trainer Neutral Grip Pull-Ups (you can also
use Pyramid Bar Lat Pulldowns)
EZ Bar Close Grip Presses
EZ Bar Tricep Extensions
Suspension Trainer Tricep Pushdowns (you can also use the
Cable Tricep Pushdown)
Chest & Trapezius
Barbell Chest Press
Barbell Incline Bench Chest Press
Dumbbell Flyes
EZ Bar Close Grip Upright Rows
Dumbbell Upright Rows
Shoulders & Biceps
Dumbbell 90 degree Bent Arm Lateral Raises
Dumbbell Incline Bench Prone Lateral Raises
Barbell Shoulder Press
Dumbbell Supinated Grip Bicep Curls
Dumbbell Hammer Curls
Dumbbell Concentration Curls
Triceps & Biceps
Dumbbell Decline Bench Tricep Extensions
EZ Bar Close Grip Presses
Lying Dumbbell Tricep Rollbacks
Dumbbell Preacher Curls
EZ Bar Bicep Curls
Suspension Trainer Hammer Curls
Legs
Barbell Front Squats
Suspension Trainer Hip Raise & Leg Curl (Hip Raise
x7; Leg Curl x7; Hip Raise with Leg Curl x7)
Barbell Power Clean (Deadlift x7; Hanging Clean x7; Power
Clean x7)
Dumbbell Reverse Lunges x12 repetitions
Suspension Trainer Jump Squats x12 repetitions
Bodyweight Jump Squats x 12 repetitions
21’s Training
21’s Workouts
21's Training Workouts for Back Chest Trapezius Shoulders Biceps Triceps Legs
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
