21s Repetitions: Segmented Muscle Targeting
The 21s method breaks a single repetition into three distinct segments, typically used for bicep curls but applicable to various exercises. The set is divided into:
- 7 reps in the lower half of the movement
- 7 reps in the upper half of the movement
- 7 full-range repetitions
This technique provides comprehensive muscle stimulation by targeting different ranges of motion within a single set, creating significant muscle fatigue and promoting growth.
