The curl 21 method: burial

Curl 21: innovative training for bodybuilding

Strength training is an area in constant evolution and among the many techniques that emerged, the Curl 21 method stands out for its effectiveness and its ability to hit the biceps in a unique way.

This article will explore this method of training, its advantages, its variants and practical advice to integrate it into your routine.

What is curl 21?

The CURL 21 method is an exercise that consists in performing 21 repetitions in three distinct series. This format allows you to work exhaustively the biceps, soliciting them from different corners.

Here’s how to solve this exercise:

• 7 repetitions basically : Start with their arms stretched, take a tour half of the climb. This allows you to hit the lower part of the biceps, often neglected.

• 7 repetitions at the top : From high position, only half drop. This part of the exercise underlines the maximum contraction of the biceps.

• 7 Complete repetitions : Ends with 7 complete repetitions, soliciting all muscle fibers.

This approach allows you to maximize tension on the muscles and increase the volume of the unit, which is essential for mass gain.

The advantages of CURL 21

1. Muscle hypertrophy

The curl 21 method is particularly effective for hypertrophy. Multiplying the corners of the work, it stimulates more muscle fibers, thus promoting muscle growth.

This training format allows you to recruit more muscle fibers than traditional curls.

2. Muscle resistance

By integrating high intensity evidence, this exercise also improves biceps resistance. This is particularly advantageous for athletes who try to keep their performance in long series or during competitions.

3. Variety

The CURL 21 method can be performed with different equipment (bar, dumbbells, elastic bands), allowing to vary the pleasures and do not fall into monotony. This flexibility helps to maintain motivation and avoid training platforms.

4.

By gradually overcoming the muscle with this training format, also help to increase the force of the biceps. This method allows you to prepare the muscles for heavier loads in traditional exercises.

5. Consciousness of the body

Curl 21 requires greater concentration on shape and technique. This helps to develop a better awareness of the body, essential to avoid injuries and optimize performance.

How to integrate Curl 21 in your routine

To fully benefit from the advantages of Curl 21, it is recommended to integrate it in your bodybuilding program as follows:

Frequency

I include curl 21 1 to 2 times a week in the routine of the biceps. Make sure to sweep the sessions to allow adequate recovery.

Heating

Make sure to warm the muscles well before starting to avoid injuries. The effective heat can include dynamic movements and some series of loops.

Recovery

Give your muscles for the time to recover between the sessions, especially if you work with heavy loads. A good recovery is essential to maximize earnings.

Complementary techniques

To optimize the results, combine curl 21 with other biceps exercises, such as loops inclined or shots. This will guarantee the harmonious development of weapons.

Du curl 21 variants

To keep the training interesting, consider experimenting curl 21 variants:

• Curl 21 with dumbbells : Allows you to work on each bra and improve muscle balance.

• Curl 21 with bar : Ideal for maximizing loading and focusing on power.

• Curl 21 en supination : Turning the palms upwards, it turns to more external part of the biceps.

• Curl 21 au sol : Using an elastic band, you can perform this exercise with constant voltage during movement.

Testimonies and results

Many athletes and bodybuilding enthusiasts have integrated Curl 21 in their routine and report significant results. Both for mass gain and to improve muscle definition, users are significant progress in a few weeks.

Here are some testimonies of athletes who have adopted this technique: