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Of Linda (Angel) Cusmano,

http://www.lindacusmano.com

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Dan's Health & Fitness

http://pages.zdnet.com/dan4fitness/index.html

THIS WORKOUT IS =>

(not for beginners, this is an advanced program!) 

  Looking for a killer workout?  This one will definitely challenge anyone!  I am sure

  you must have heard of the term '21's' at one time or another buzzing around the

  gym.  This is a style of training where the exercise in full range of motion has been

  broken down into 3 part or sections to make a full set but the breakdown is done

  by performing the bottom half of the exercise first from bottom to middle, then

  from the middle to the top and lastly the full range of the exercise all in sets of  7

  without rest without rest between those sets of 7. The concept behind 21 training

  is:

• to put 3 sets together into one in order to shorten time spent training

• to hit the full range of motion broken up into 3 intervals

• exhaust the muscle to failure

• encourage muscle growth

• achieve a shock to the muscle

• variety from the norm

• keep a number of reps that is usually not used, variety again

  You can incorporate 21 training into any program, for example if you are on a 3 or

  6 day split you could apply this training quite nicely with your muscle group

  breakdown.  Alternatives would be to use this for only certain exercises or muscle

  groups  versus doing the whole session as 21's.

  For the purpose of this article, the example shown will be a basic all body work

  out which would achieve stimulation to each muscle group as well as entitling you

  to a day off as you would definitely need it after this session of intermediate to

  advanced training.

  Compound as well as isolated training is combined.  Compound training is

  referring to exercises which stimulate large muscle groups or more than one muscle

  group in a high degree.  Isolated training revolves more around smaller muscle

  groups such as biceps and triceps which can be isolated a bit more than chest, as

  an example.  Chest training will always have triceps in assistance, yet there are

  triceps exercises that only put the chest in a stabilizer mode yet not assisting the

  actual movement.  By utilizing both compound and isolated training, you will keep

  a balanced routine and again this can be applied to split training.  One bodybuilder

  I work with, I have on a 6 day split breaking down the days like so:

•        back and biceps   - day 1 and 4

•        chest and triceps    - day 2 and 5

•        legs and shoulder   - day 3 and 6

  What he does is day 1 through 3 are pyramid sets or straight sets then day 4

  through 6 are all 21's training, but this is simply one suggestion from a gallery of

  choices!  Of course this is an advanced training program this bodybuilder is on but

  you need not be advanced as intermediate are also welcome to practice 21

  training safely.

  The resistance chosen should be considerably lighter than what you would

  normally use because each exercise will consist of a total 21 reps which is usually

  never performed.  Most people use 6 to 12 reps at the most, so chances are this

  will burn you out even with the lighter weight which is the whole purpose.  Form

  and technique count here more than ever.

  Starting with the Chest Press using either dumbbells or bar, your choice.  Flat,

  decline or incline bench, again your choice.  First you would perform 7 reps with

  your weights at chest level bringing them up to half way then back down not

  touching chest.  Next without rest from the first 7 reps, the following 7 reps are

  performed from the halfway up point complete to full extension of the elbow and

  back to the half way mark.  Now without resting yet, you complete the last 7 reps

  in full range of motion, from the chest level to the full extension of the elbows. 

  Make sure you stretch your chest before the next exercise, holding your stretches

  for at least 15 seconds.

  Next is the Pec Dec.  Make sure to adjust the seat to your comfort.  Many people

  bend their elbows to hold pads or handles, but I prefer to train my clients to do

  this exercise with the arms straight out palms in, with the pads at your inner elbow

  area.  This is especially crucial for those with any shoulder, neck or rotator cuff

  problems as keeping the arm bent can cause further aggravation or relapse of the

  problem.  Throughout this movement you need to concentrate on keeping your

  neck muscles down as they tend to scrunch up during this exercise.  If you are

  shorter legged then use a step for a foot stool to get a good seated position

  keeping you sturdy so that you can concentrate your efforts with the exercise. 

  Now that you are in the machine, you start your first 7 reps from the completely

  open armed position pushing together only to the halfway mark ensuring you have

  both pads coming to the halfway mark at the same time, then return to the start

  position but don't let the plates touch and repeat to your total reps.  Next 7 reps

  without rest from the last, are performed from the halfway mark to bringing the

  pads completely together then back to the half mark, then without stopping do

  your last 7 reps with full range of motion, from start to pad touching and so on. 

  Now your chest is fatigued so make sure to stretch it again before your next

  exercise.

  Legs are next.  The exercise to be performed now is the Hack Squat utilizing the

  Hack machine.  Feet should be just past shoulder width apart, toes forward and

  feet forward enough that with full range of motion your knees never pass your

  toes.

  First 7 reps are done by only squatting down halfway which would be just above

  the 90 degree bend in the knees followed by doing 7 reps from  that halfway point

  down until your butt nearly touches your ankles!  Muster up the energy and

  complete the exercise with full squats right past the 90 degree bend of the knee

  again ensuring those knees never pass the toes or you can cause injury if you were

  to consistantly let your knees pass your toes in any squat exercise.

  Calves will be performed on a seated calve machine.  Start your first 7 reps from

  the heel at the bottom of the exercise and lift only to halfway then return lowering

  the heel.  From the halfway mark lift your weight until your on your toes then

  return to halfway mark repeating for your 7 reps.  Last sequence will be from

  bottom up onto toes for full range of motion then back to bottom.  Stretch your

  calves holding for a minimum of 15 seconds.

  Moving on to your back using the T-Bar piece of equipment.  Load up your

  weights, keeping lighter than normal.  You want to keep the bottoms of your feet

  on the platform throughout this movement.  Usually there are 2 choices for grip on

  the averge T-bar,  you are welcome to use either.  The same cycle happens here

  as did with the previous exercises, start at the bottom phase of the exercise lifting

  the bar to the halfway point and back down without resting the bar down,

  followed by the next 7 reps which are performed from the halfway mark bringing

  the bar right to your chest then back to halfway completing 7 reps and of course,

  without resting, finish with the 7 full range reps.  Stretch your mid back and onto

  the next exercise.

  Please use extra caution with this exercise or omit it if you have low back

  problems.  Prop yourself onto the Hyperextension machine used for lower back

  conditioning.  If you use weight plates for this one then make sure to drop the

  weight to half or less than what you would normally use.  Don't go too slow or too

  fast, keep a moderate pace here.  Begin from your limber state of being bent over

  completely then raising to a 45 degree angle and repeating for 7 reps followed by

  7 more reps done at the 45 degree raised angle lifting up to parallel your body  to

  the ground.  Finishing without rest complete full reps from bottom to parallel.  A

  cat stretch will be sufficient following this exercise.

  I am sure you have all tried out the Military press, but when doing it my style you

  need to considerably lessen the load compared to your regular weight used on this

  exercise.  For the purpose of this drill you will be performing this exercise from

  elbows at sides, hands and dumbbells at ears or shoulder level as your starting

  point.  Palms should be facing forward through the entire motion.  Raise the

  dumbbells until your elbows are inline with your shoulders then back down without

  resting at your sides, totaling 7 reps.  Next sequence is done from the 'elbows

  inline with shoulders' mark to full overhead extension then returning for 7 reps. 

  Full range for last 7 reps.  Again you need to stretch here before beginning the

  next exercise.

  Biceps curls will never be the same once you try this out!  Personally I find that

  21's seem to almost have been invented to torture the biceps!  You have your

  choice to use dumbbells or bar.  This will be a standing biceps curl, keeping your

  posture in the neutral position by having your hips tilted slightly forward, knees soft

  or slightly bent and shoulders back.  Your elbows should be at the hips, slightly

  forward from your sides with your grip at shoulder width apart.  Begin the first 7

  reps from full extension to halfway up followed by the next 7 reps done from

  halfway up to full curl, finishing with the whole range of motion 7 times.  Stretch

  your biceps prior to the Triceps exercise which are next.

  Move over to the cables for the Triceps pushdown to be done with the straight

  swivel bar.  Step back far enough so that you  can perform the exercise without

  hitting the safety bar.  Bend forward from the hip slightly, keeping your back

  straight, elbows forward from body but kept tightly in, don't let them widen like

  wings!  Keeping a close grip, starting at the half way down mark, push all the way

  down then rise again to the halfway mark, repeating for 7 reps.  Now do it from

  top to halfway again repeating for 7 reps.  For the finisher perform the full range of

  the exercise ending with a nice stretch.

  Your final exercise is hanging leg raises.  This is very advanced, especially to keep

  from swinging, so if needed perform this as knee raises instead.  Hanging off of the

  pullup bar, keeping your legs together, feet together, raise your feet to belly level

  and return to complete 7 reps.  Perform the next 7 reps from feet at belly level to

  as high as you can manage, then the last 7 reps would be full reps from the body in

  a fully extended position to folding yourself in half by bringing those feet up to

  your nose!  Don't be discourage if you cannot get too high, use your own capable

  full range to distinguish your own halfway mark, but the goal is to get the legs right

  on up there with no swinging.  Stretch once again to compete the exercise.

  This is the conclusion to my 21's workout.  Try incorporating these techniques

  throughout your year of weight training and you will push beyond the gains you

  ever believed you could accomplish.

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                            Happy Days, Always*