Biceps 21s

I swear by Biceps 21s, it is the perfect exercise to finish off your biceps workout. If your after new growth in the biceps department then Biceps 21s are truly the exercise for you.

So what is Biceps 21s?

Biceps 21s is a spin off of the standard biceps curl. You still use the standard barbell or EZ bar (my preference is the EZ bar) but you carry out 21 repititions for each set you complete, hence the name 21s.

The idea is that you stand in the biceps curl position but carry out 7 lower half reps, only bringing the bar half way through the curl movement so your arms go from straight down to a 90 degree angle halfway up your torso.

Once these 7 reps are complete you then complete 7 upper half reps only bringing the bar down from your hands being up near your shoulders to your arms being at a 90 degree angle halfway up your torso.

On the final 7 reps you complete 7 biceps curls with the full range of motion.

When and how to complete Biceps 21s?

Carry biceps 21s out every other week at the end of your biceps workout. Start off with 2 sets and build up to 3 sets after 4 weeks. Once you have completed biceps 21s for 8 weeks you can see a huge explosion in the size of your biceps.

Always ensure you keep good form, with biceps 21s its more important to use lower weight and keep good form than to increase the weight and find your form goes out of the window. With good form comes good increases in size, with bad form you will not gain anything substantial.

Biceps 21s Video

Hugh Jackman Wolverine Workout

Hugh Jackman beefed up big time for his role as Wolverine in Xmen: Origins the new Xmen film based on Wolverine.

For Hugh to get so big he had to train very hard and watch his diet over the space of 18 months. Now that really isnt a long time to get in such good shape, so what exactly did he have to do to get so ripped?

Firstly he trained very early in the morning for 60 to 90 minutes a time.

The workout consisted of a ten minute cardio warm up followed by a big weight session and finished off with 20 minutes of running or swimming.

The weight sessions are pretty much chest and triceps one session, back and biceps another and legs another with all sessions concentrating on the big compound lifts such as Squat, Deadlift and Bench.

To keep shocking his body all the exercises bar these compound moves were changed regularly either by different exercises or different angles in the exercise itself to keep his body guessing what he would do next.

These exercises were also carried out in supersets so Hugh would have to complete a big compound lift and go straight into an isolation exercise to really push his muscles to the limit.

To pack on the muscle, as well as training hard Hugh was also on a strict diet plan that saw him eat 6 times a day. This eating plan also included him getting up at 4am in the morning to eat!

One of Hughs tricks to keep the protein flowing in his body was to have protein supplements either side of training and eat cottage cheese before bed so the body got a slow release of protein while he slept.

Current Training

I have realised that I have not really been using my journal to its full potential so you do not get the full idea of what I am achieving and what my current training is all about.

Today I pledge that I will post once a month to advise on what I am doing, what my weight is and how things are going generally.

After completing a few seasons of the 5x5 workout I have moved on to pyramid training for a season. The idea is to give my body a chance to recover from the gruelling regime of the 5x5 workouts and also to ensure I dont hit a plateau and I can carry on my gains.

Currently my training regime is as follows

Monday - 3 to 5 kilometre jog (2 to 3 miles)
Tuesday - Biceps and Triceps assistance workout
Wednesday - Shoulders and Legs workout
Thursday - 3 to 5 kilometre jog (2 to 3 miles)
Friday - Back and Biceps workout
Saturday - Rest
Sunday - Chest and Triceps

Core training is incoorporated within these sessions.

I am currently weighing in at 91 kilograms but I have now set myself a stretching target of reaching 100 kilograms in weight by the end of 2009.