M4:D41 (D341) Increase Intensity With Twenty-one's

What's on my mind today?

By this point I've given you alot of different ways to increase the intensity of your workout.  Today we will discuss 21's.

21's refers to the number of repetitions you will do in a set.  The unique part about 21's is that you break the movement into 3 sets done consecutively.  The break down includes partial range of motion within the full range of motion.  You will use moderate weight when doing 21's. 

Step up to a nice set of dumbbells to do curls.  Do seven partial reps from the starting point to midway through the motion.  Now do seven partial reps from midway through the motion to the end of the motion.  Finally, do seven repetitions through the full range of motion.

This technique will really blast whatever muscle group you use it on.  I get a massive pump in my biceps when using 21's on bicep exercises.  I've used it for my back as well as my legs.  It is always an extremely intense workout when 21's are thrown in.

Remember that intensity is what helps you grow.  When you just go through the motions, nothing good will happen.  You will simply get frustrated by the lack of progress you see.  Add some intensity to your lifting and you will see massive changes.  Try one of the recent techniques I've shared on for size and see where they lead you.



 
Find out what I'm doing to my body!

Today I did a one hour steady state cardio session.  It was a very enjoyable time as I listened to my Bible on my MP3 player as I did my workout.  I got to hear the wonders of Revelation as I sweat away the fat!

I am truly feeling the brutality of yesterday's workout.  My body feels like I've been through a war with a professional boxer.  I wanted to point out that the intensity with which I've been working out might not be for some people.  Do not let what I do scare you.  Remember, it is truly an Experiment of One.  It is about what works for you and what works for me.  Those might not be the same things.  The principles are there and they stand true, but how you apply them is up to your particular situation.  At the same time, I swear I am growing daily.
 
Exercise the brain with the Thought of the Day!

"There must surely be a few bodybuilders who are not idiots. But if so, they are well camouflaged in some undiscovered cave." Arthur Jones (inventor of Nautilus)
 
Get a discussion started by answering the question!

What's the worst thing about lacking intensity in a workout?  Comment this post to answer the question.
 
 
  

Mission 2, Day 41: Starting Strength and Mark Rippetoe

Until tomorrow...GET BACK TO LIFTING!

Posted by Michael Mahony at 9/30/2008 7:53 PM
Categories: Weightlifting Logs, Old Missions
 
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