< strong>Advanced biceps training method - "21-gun salute"
"21-gun salute" is a relatively alternative training method. However, because of its unique and remarkable It is popular among bodybuilding experts for its exercise effect.
The March 2001 issue of Muscle and Health magazine in the United States published an article on super-intensity arm training, which talked about An advanced training method that is enough to completely exhaust the biceps is called "21-Gunsalute".
Foreigners often like to call their arms "Gun", which means "cannon" and "Salute" is It means "salute and fire a salute", so this kind of training is called "21-gun salute"
"21S" is broadly called "The Platoon System"< /strong>. He divided a set of movements into three parts: start with the first half, then do the second half, and then end with the full range.
How to set off a "21-gun salute"?
Still taking the barbell curl as an example, start by doing the first half of the movement 7 times, that is, curling from the arm extension state to the forearm parallel to the ground; then do the second half of the movement, that is, Curl the barbell parallel to the ground to the chest; finally do 7 full range movements to complete a set of exercises.
If the weight is selected appropriately, a total of "3X7" should be completed, that is, 21 times and 14 half times. Action, 7 full movements, 21 times training method hence the name.
The split training method is notlimited to a certain number of 21 times, it can be 3X8 or 3X10, etc. Arnold likes to use the 3X10 mode.
Although 21S can theoretically be used for all muscle groups, similar to other advanced training methods, 21S is relatively easy to apply to flexors, such as biceps, calves, abdominal muscles, etc. However, when pressing down on triceps, This method has achieved relatively good results in training such as lower back flexion and extension, so the emphasis is on practice.
The training mode of the 21-gun salute is not limited to the biceps. Other For example, barbell bench press + dumbbell fly, barbell arm flexion and extension + dumbbell neck arm flexion and extension, etc. can all be done. It is up to you to experience it in practice.
The last thing to remind everyone is:The training methods discussed above can give deep stimulation to the muscles but should not be used frequently. It is best to use them once every 2-3 weeks. This will bring about the best results. To develop muscles, every training method is effective, but it is It won't work all the time. Growth will stop as your body adapts to it. This applies to all training methods, but no training method is consistent."
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