[buztah]

Been hearing alot about 21s for biceps. Idea is to take a dumbell and do 7 half reps from bottom to half position, then 7 from half to full contraction and finally 7 full range reps -- all with no rest. This shit work? Trying it tonight.

[mofome]

21s are decent, but 24s are better.

[buztah]

Up until now, Mo, I've been doing pull ups, chin ups, rows and barbell curls as far as bicep work goes. I will incorporate these now. I'll try 24s too.

[GSW4life]

works great...best bicep workout...used to do them all the time. Be prepared to be sore though.

[buztah]

Love being sore! Thanks for the note.

[GSW4life]

me too, makes you feel like you accomplished something.

[mofome]

Up until now, Mo, I've been doing pull ups, chin ups, rows and barbell curls as far as bicep work goes. I will incorporate these now. I'll try 24s too.

do incline curls and the 21s/24s. great exercises.

[buztah]

What's the advantage of incline curls as opposed to regular, mo? I'll try those tonight as well.

[mofome]

What's the advantage of incline curls as opposed to regular, mo? I'll try those tonight as well.

even the slightest variation in an exercise will be new to your body. changing your routine is almost as important as anything else when you're trying to make gains. your body adjusts to what it expects and that makes gains harder to come by. the incline curls work your bicep differently and they should be done pretty restricted, as all curling exercises should. move your elbows as little as possible. sacrifice weight for technique every time.

[buztah]

even the slightest variation in an exercise will be new to your body. changing your routine is almost as important as anything else when you're trying to make gains. your body adjusts to what it expects and that makes gains harder to come by. the incline curls work your bicep differently and they should be done pretty restricted, as all curling exercises should. move your elbows as little as possible. sacrifice weight for technique every time.

Can't wait to get in the gym tonight! 2 new exercises -- 21s/24s and incline curls. Been lifitng a few years but have never done either. Got my shuffle loaded with some tunes and ready to rock, mo!

[mofome]

Can't wait to get in the gym tonight! 2 new exercises -- 21s/24s and incline curls. Been lifitng a few years but have never done either. Got my shuffle loaded with some tunes and ready to rock, mo!

thats the most important thing for me, the music. there are actual studies that show how much music can help with strength gaining just do to the extra energy it can provide. another good one is using the cables.

you put the cables at the top of the bar, you step a bit forward with either foot, and you curl them straight back which should be moving directly towards the back of your head. then after most curl exercises you can burn out with some real light reps on the restricted curl machine.

you'll have a good workout tonight. give us the update later on. ive got chest on mondays, thats my fav day in the gym. well, unless there are more good looking women there on another day.

[buztah]

thats the most important thing for me, the music. there are actual studies that show how much music can help with strength gaining just do to the extra energy it can provide. another good one is using the cables.

you put the cables at the top of the bar, you step a bit forward with either foot, and you curl them straight back which should be moving directly towards the back of your head. then after most curl exercises you can burn out with some real light reps on the restricted curl machine.

you'll have a good workout tonight. give us the update later on. ive got chest on mondays, thats my fav day in the gym. well, unless there are more good looking women there on another day.

Agree on the tunes. They make the world of difference, particulalry when going for a new PR on squats, BP or Deads. Don't follow you on the bolded shit above...

I know what you mean about the ladies. When they give you THE look when you're all pumped up it makes all the work and nutritional efforts worth while.

The chick who is there at goodlife on most nights when I go is always hittin' on me as I leave. It's a frigin head trip, mo!

This weekend I was at a party and this MILF was all over me. Her husband was about 60 pounds overweight with a huge pointy beer gut. I have a flat tight tummy and she was giving me the ole arm touch when she talked to me. Hubby was jealous as phuck. I wanted to tell the guy that it's not my fault his wife is into me and that he has a lard ass. LOL!

[mofome]

Agree on the tunes. They make the world of difference, particulalry when going for a new PR on squats, BP or Deads. Don't follow you on the bolded shit above...

I know what you mean about the ladies. When they give you THE look when you're all pumped up it makes all the work and nutritional efforts worth while.

The chick who is there at goodlife on most nights when I go is always hittin' on me as I leave. It's a frigin head trip, mo!

This weekend I was at a party and this MILF was all over me. Her husband was about 60 pounds overweight with a huge pointy beer gut. I have a flat tight tummy and she was giving me the ole arm touch when she talked to me. Hubby was jealous as phuck. I wanted to tell the guy that it's not my fault his wife is into me and that he has a lard ass. LOL!

haha the looks at the gym and the ones that hit on your can def make for a more entertaining trip to the gym. hard to tell sometimes if they hit on everyone like that or not.


as for the cables, im sure your gym has cable bars? somewhere that people do flies and maybe work their triceps and all that? you can slide the cables up or down the bar. push them all the way to the top. you step right in the middle and grab a handle with each arm so your arms are fully extended. you then pull the weight towards your head without moving your elbows.


heres another one you can do with cables that you probably haven't done



thats a good exercise.


and another one thats really good. works the muscle perfectly. mixing up your routine is important, so we can share some more exercises to get you where you want to be.

[buztah]

Thanks, mo! Think I got it.

[Deuce]

JJ must be dumpster diving. No video was made this morning and he has yet to respond.

[buztah]

I believe JJ had a meeting with Domino today in Atlanta. I think he's traveling until later today but am hoping he can respond from his laptop.

Safe journey, Coach.

[Quebb Diesel]

21s are good...just try mixing it up between preachers, dumbells, barbell, and cables!

[Panic]

Body weight exercises. That is what I do. No gym. I latch a 25 lb weight onto my chin ups and sit ups(increase as you go). 40 lb onto my push ups. And use a weighted vest for running up hill and hiking. Among other things. Works for me. Just remember Cardio and rest is the key.

[picantel]

I am sure he has meeting with dominos pizza many different days if he can scape up enough cash to eat. After all, they deliver.

[picantel]

how many 21s or 24s should you do? Also, do you do them just at the end of your workout?

[mofome]

how many 21s or 24s should you do? Also, do you do them just at the end of your workout?

3 sets would likely be enough. doing them at the end is fine, but you dont want to do the exact same routine anyway, so sometimes you can do them at the beginning or in the middle.

[picantel]

Thanks. I got a small bench to work out at home yesterday which happened to be my chest workout day. My wife was like how can those exercises actually work the chest(the usual) and I was like I am not sure but damn this morning my boobies are hurting. So much better than using the floor or bed.

[jjgold]

Buzzy I am a monster, I have cheated at times with Winstrol though.

I only do these exercises and 4 sets of 10

1. Incline Bench Press
2. Weighted Dips
3. Preacher Curls
4. Chest Press
5. Over my head hammers for biceps
6. finger push ups

all with dumbells except preacher curls

[mofome]

Thanks. I got a small bench to work out at home yesterday which happened to be my chest workout day. My wife was like how can those exercises actually work the chest(the usual) and I was like I am not sure but damn this morning my boobies are hurting. So much better than using the floor or bed.

thats good pain to have. i am aiming for some for myself tomorrow morning.

[mofome]

Buzzy I am a monster, I have cheated at times with Winstrol though.

I only do these exercises and 4 sets of 10

1. Incline Bench Press
2. Weighted Dips
3. Preacher Curls
4. Chest Press
5. Over my head hammers for biceps
6. finger push ups

all with dumbells except preacher curls

what do you do on the incline bench big guy?

[jjgold]

100 pound dumbells

[purecarnagge]

Do two exercises...

11's so like squats and then push ups. So you do 11 pushups then squat.1 then 10 pushups and do that until you've worked it all the way down...

Then when you think that was hard... Do it timed... If you don't make your time you start all the way over....

[buztah]

Thanks, JJ! Good stuff!

Just back from the gym. The 21s and 24s fried me. My arms are bent and I can't starighten them out. LOL! Bedtime. G'night!

[mofome]

100 pound dumbells

not bad jj

[buztah]

Boyz, I just had the most intense phucken arm workout of my phucken life! My forearms have veins I have never seen before poppin' out. i can barely make a fist my forearms are so fried. My tris and bis are phucked!

For tris, I did 21s on the press down, and supersetted close grip BP with dips.

For bis I did pullups (palms facing outward), supersetted with 21s for 3 sets.

Boys, this will phucken blow your phucken arms up! Try it.

[thezbar]

21's go way back. My experience is that the forearm soreness can last as long as a week. Out, I'm off to the gym.

[buztah]

Enjoy, zbar!

[picantel]

Tried the 24s and liked it. Had to use 25 lbs dumbbells as that is all I have. Got myself a 100 lb barbell set though to add to the workout which means more exercises to do. Oh, does anyone actually believe JJ uses 100 lb dumbbells. Give me a ****ing break