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Crazy 21's Biceps Workout


Here is a biceps workout that can help you add some serious gains to your biceps by adding this to your routine a couple times a month. It is an intentional overload so you will want to give yourself adequate time to recover. I throw this in with a pull day 1-2 times a month and have been getting excellent results rolling with that over the last year.


This biceps workout uses high reps (21) and many different ranges of motion (ROM) to shock the muscle in a way it is not used to being trained. This muscle shocking biceps workout will encourage muscle growth; especially if your routine has not changed in a long time and you are stuck in a plateau.


Muscles are amazing at adapting. While consistency is important to muscle growth, you have to find ways to shock them on a consistent basis as well.



Crazy 21's Biceps Workout


1️⃣ Barbell 21's (3 sets x 21 reps)

Explained: 7 half curls from high starting position immediately followed by 7 half curls from low starting position immediately followed by 7 full curls. The weight should be to where the last few are very challenging to complete but you can still get them all. 2️⃣ Band curls drop set (3 sets x 21 reps + 21 drop set reps) Explained: 21 reps with a high resistance band immediately followed by 21 reps with a lower resistance band.

3️⃣ One arm band curls (3 sets x 14 reps + 21 reps) Explained: 14 reps with a high resistance band immediate followed by 21 reps with a lower resistance band.

4️⃣ Dumbbell biceps curls (3x21 each arm)

Explained: Traditional dumbbell curls. The weight should be to where the last few reps are very challenging.



See the Workout performed by Dominique on Instagram


Downloadable image of Crazy 21's Biceps Workout

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Tips


* Do not do this workout more than twice a month unless otherwise instructed by a trained professional as a part of a training program. It is not safe or beneficial to repeatedly overload your muscles as a general rule


* Make sure you take your recovery seriously. Your muscles will need rest, water, protein, creatine, and amino acids to maximize your recovery.


*Always consult with your medical provider before starting ANY new physical activity or if you have any concerns.

About

Dominique Clare

Dominique Clare is an American sports and fitness blogger.

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As a blogger, he has been published or featured on Fox Sports, Fansided, Sports Illustrated, Bleacher Report, and much more. 

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