Reel by Apex Density | Bodybuilding
Apex Density | Bodybuilding@apexdensity Are your curls actually challenging your biceps, or are you just repeating the same reps every workout? Ronnie Coleman helped popularize the 21s method as a way to extend time under tension across the entire range of motion rather than relying on standard full-range reps alone. Many lifters rush through the stretched and contracted portions of a curl, reducing the amount of meaningful work each position receives. Over time, this can limit the quality of the training stimulus, especially when every set is performed the same way. The 21s method addresses this by dividing the set into three phases: 7 bottom-half reps, 7 top-half reps, and 7 full-range reps with no rest between phases. The bottom partials emphasize the lengthened portion, while the top partials reinforce a strong contraction. By the time you reach the final 7 full reps, fatigue is already high, forcing the biceps to maintain tension under increasingly challenging conditions. Use a controlled tempo, avoid swinging the weight, and choose a load that allows strict execution from start to finish. This isn’t a replacement for conventional curls, but it can be an effective intensity technique when progress stalls or when you want to increase training volume without simply adding more sets. The goal isn’t just completing 21 reps—it’s maximizing tension throughout the movement for a more complete biceps stimulus. Follow @apexdensity for daily bodybuilding breakdowns. Credits: Ronnie Coleman #ronniecoleman #biceps #fitness #bodybuilding #hypertrophy
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@francesco_triolo28 🔥🔥🔥
@siraj___ettahrioui 🔥🔥🔥🔥
@shahbaz__pathan_313 🔥
@viciousviruslifting 😂the Secret was great genetics, with lots of "Basic stuff"
@glennbenn59 No secret. Steroids.🤔
@mehmet_sena_bas O nasil bir biceps 😢
· 1 likes
@vauxaholic The secret was what’s in the needle
· 7 likes
@romeoalmukha His secret is steroids
· 3 likes
@klausbrueck77 21 system 👏💪🫶
· 3 likes
@ganonbros 🔥🔥
· 1 likes
@iqbalisla 21s 🔥
· 2 likes
@paulpulera Steroids
· 1 likes
@t_lynch75 🔥
· 1 likes
@mpampis_lianos 3x7 the best
· 6 likes
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@henkvisscher8 His biceps where his weakest part😂 Tell me Priest biceps secret