21's TRAINING (& WORKOUTS) - by GLEN TITHER

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 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.

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