Advanced Biceps Training: "21 Salutes" Training Method

Advanced training method for biceps - "21-Spearing Salute"

　　"21-Spearing Salute" is a relatively alternative training method, but it is quite popular among bodybuilders because of its unique and significant training effect.

　　In March 2001 issue of the American magazine "Muscle and Health", an article on training arms was published, which talked about an advanced training method that was enough to completely fail the biceps, called "21-Gunsalute".

　　Foreigners often like to call their arms "Gun" and "Salute" means "salute and salute", so this training is called "21-Spearing Salute"

　　"21S" is broadly called "segment training method" (The Platoon System). He divided a set of movements into three parts: start the first half, then do the second half, and then end the whole journey.

　　How to set off the "21-shot salute"?

　　Take the barbell as an example, start with 7 first half movements, that is, curl from the arms stretched to the forearm parallel to the ground; then do the second half movement, that is, curl the barbell parallel to the ground and curl to the chest; finally do 7 full movements to complete a set of exercises Xi.

　　If the weight is appropriate, a total of "3X7" must be completed, that is, 21 times. 14 half-time movements, 7 full-time movements, and 21 training methods are named after this.

　　The branch training method is not limited to 21 times, it can be 3X8 or 3X10, etc. Arnold likes to use the 3X10 mode.

　　Although in theory 21S can be used for all muscle groups, it is related to other advanced training The methods are similar. 21S is relatively easy to use on flexor muscles, such as biceps, calf, abdominal muscles, etc. However, using this method in training for triceps downward pressure, dorsiflexion and extension of the triceps has achieved better results, so the focus is on practice.

　　The training mode of 21-shot salute is not limited to biceps. Others such as barbell bench press + dumbbell bird, barbell arm flexion and extension of the neck and back arm flexion and extension of the dumbbell neck and back arm flexion and extension are all available, and it is for you to experience it in practice.

　　The last reminder is that the training method discussed above can give deep stimulation to the muscles but should not be used frequently. It is best once every 2-3 weeks, so that it will bring the best effect and develop muscles. Each training method is effective, but it will not be effective all the time. When your body adapts to it, the growth will stop. This applies to all training methods, but none of the training methods are continuous."

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