Muscle Building Set Variations, Including 21s
There are many ways to keep workouts fresh and interesting; this includes doing the famous “21s”. The methods listed below are a few to really squeeze out the most of your sets and reps and maximize your time in the gym.
Forced Reps:
A forced rep is basically a rep that your spotter helps you lift. When you can no longer lift the weight under your own power your partner comes in and helps you lift the weight, only as much as necessary, for another one or two repetitions.
Negative Sets:
There are basically two parts to a lift, the positive and the negative. The positive phase of a lift is basically when the weight is being lifted. The negative phase is when the weight is being lowered. Negative training can be used by lifting as many reps as possible, then having a partner assist you through the positive phase of the lift by helping you lift the weight. You would then slowly lower the weight through the negative phase of the lift. You should lower the weight in 4-6 seconds. When you are so tired that you can’t lower the weight in at least four seconds, you should end the set. Do three to six negative reps on your last set.
21s:
Many people like doing this. It is usually done with standing barbell curls, but can be done with any type of lift. You should choose a weight you can lift for 12-15 reps normally. With the standing barbell curl as an example, begin by doing seven half curls from the starting position to where your forearms are parallel with the ground. Then, immediately do seven half curls from that position to the fully contracted position. Contract the muscle hard at the top. Then immediately do seven full reps with full range of motion from the start to finish position. You have just done 21 “reps,” that’s why the exercise is called “21s”.
Up and Down The Rack:
Choose an exercise that utilizes dumbbells. Let’s use the dumbbell overhead press for an example. Choose a weight that you can lift for six, correct form reps. When that set is finished, put the dumbbells back on the rack and pick up the next heaviest set of dumbbells. Do six reps with this weight. Repeat this until you are at a weight where you can only do three reps. Once you are at this point, go back down the rack in the exact opposite manner.
Strip Sets:
Choose a barbell lift that you use considerable weight. Load up the bar with 90% of your 1 rep max and do two reps. Once you have done two reps, remove one plate off of each side of the bar. Do as many reps as you can with this weight. Continue removing a plate at a time until you have done 25-30 total reps.
These are just a few ways that you can vary your weight training routine. Obviously, you can’t plan a whole workout based on these muscle building set variations, especially 21s because they are so taxing, but they are great to shake things up occasionally.
If you need a new program, or need to start a muscle building program, check out Klint Newton’s Mental Edge Muscle Building Program, where for a limited time you can download his 7 Part Muscle Building Guide for free.
Filed under how to by on Feb 16th, 2010. Comment. 
Build Muscle Fast with the Right Amount of Reps
So many people wonder about this, and there are just about as many answers as there are people asking. Depending on what trainer you talk to, you will get a different theory, and everyone thinks they have the answer.
So how do you know who you can trust? Even with the best intentions, many people are wrong about their theories. I’ll just tell you the facts, so you can decide for yourself.
Basically, different programs target different muscle types as well as different parts of the muscle. Just to keep it simple, let’s say there are two types of muscle fibers, fast and slow twitch. Let’s also say there are three types of rep schemes.
1. Low reps (3-5), very heavy weight (88-93% of 1RM)
2. Medium reps (6-8), moderate weight (84-88% of 1RM)
3. Many Reps (15-25), light weight (60-70% of 1RM)
#1 is for gaining power. It should be noted that doing this type of rep scheme is intended to build strength, not size. This is how a person can be small but much stronger than someone who has 50 pounds more muscle mass. Generally a muscle needs at least 36 seconds of continuous tension to stimulate the need for growth. Since the weight is so heavy, these reps should be done quickly and explosively without losing form, although the move will actually be quite slow.
The next program is best for building mass along with strength. The weight should be lifted slightly slower than the first example, lowering the weight in four seconds and lifting in two, which passes the 36 second test. If you are using between 84 and 88 percent of your 1 rep max you will be stimulating muscle growth for fast twitch fibers.
The last example uses slow twitch fibers, it will increase endurance and aerobic fitness and is much easier to recover from. The reason for an increase in endurance is because of a lactic acid build up in your muscles, which usually fatigues your cardiovascular system before your working muscles.
Now the question would be, What’s best?
Well, they are all beneficial. The truth is that muscle groups are comprised of Type I and Type II, Slow and Fast twitch muscle. So just as you need to vary your diet, you need to vary your training. When thinking about training, just keep in mind that your fast twitch muscles have more ability for growth than slow twitch, but your body adapts to heavy, fast twitch fiber stimulating exercise. When your body adapts to your training, it’s called a plateau. If you hit a plateau, you need to change your rep scheme and even your exercises for three to four weeks. Also, always strive to use proper form when you lift. Whenever you are unable to lift the weight one more time, with correct form, the set is over.
One of the fundamentals for muscle building success is to have a plan from the start with different rep schemes so that you will be targeting both fast and slow twitch muscles, how and when you should be.
Filed under mass building by on Jan 21st, 2010. Comment.
