Heavy lifts tend to get all the attention in the gym, but sometimes the biggest strength gains happen in the smallest range of motion. That’s the philosophy behind ‘short-range’ lifting, a training ...
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Here’s how the ‘21’ technique helps build bigger and broader shoulders
Boulder shoulders have become something among bodybuilding enthusiasts trying to build that aesthetic v-taper. The ’21’ ...
Decades before sports science caught up, lifters were using 21s to build size through partial reps, stretched positions, and relentless time under tension. The method spread quickly because it was ...
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How to Use 21s for Bigger Arms and Shoulders
Walk into any hardcore gym in the seventies and you’d see it everywhere. Lifters crowded around a barbell, sleeves rolled tight, fighting through a set of curls that burned so intensely it became a ...
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