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Twenty One Reps

The 21 repetition routine is a great addition to a strength training program to stimulate growth. The athlete takes an exercise that is normally done and progresses through 7 reps of three different ranges of motion for a total of 21 repetitions. This method is to challenge themselves, stimulate and promote progress.

An Example of a 21 Rep Routine doing a Pulldown on the Pendulum Lat Combo Pull:

Start by choosing an exercise that one would normally do and perform 7 full repetitions from fully extended to fully contracted.

girl lifting weights
girl lifting weights

7 Reps – Full Repetitions

Once completed, with the same weight and with no rest, immediately begin executing 7 partial repetitions starting from halfway down to full contraction and then back to halfway.

girl lifting weights
girl lifting weights

7 Reps – Halfway Down to Full Contraction

After completion of the 7 reps from halfway down to full contraction and back to halfway up extend the arms to the start position. Immediately, from the fully extended starting position return to halfway down 7 times. Finishing the seventh rep from the halfway position (which will also be the 21st of the total number of reps), return the weight as slowly as possible to the starting position to complete the 21 Rep Routine.

girl lifting weights
girl lifting weights

7 Reps – Start Position to Halfway Down

21 reps can be done with almost any exercise and the order in which you perform the 7 full movements or select the order of the 7 partial movements is up to the coach, lifter or dictated by the type of exercise you choose.

A great way to Get Strong.


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