Curl 21's

[tb2010]

Just curious to see everyone's thoughts on curl 21's as a high intensity exercise on upper body days only. I have been told to only do these like once or so a week and to end the session with them because they require so much energy. fr those who are unsure of what curl 21's are they are:

take dumbells or a barbell with 50% of what you would do for 6 reps of bicep curls
go from arms straight at sides and curl so arms form right angle by sides 7 times
immediately switch to curling from arms at right angle to all the way contracted (7 times also)
then immediately do 7 full ROM curls (7 times again)
(21 reps total, hence curl 21s)

i hear they are good for increasing arm size, but how is their functionality as a stimulus, and it seems to me that there are so many reps that these would fall under endurance more than hypertrophy training...

[tamfb]

Really, are you serious?

[tb2010]

so im guessing you disapprove...

[syrus2001]

I used to do these back in the day when I was in high school. I guess they might be useful as a bodybuilding type of workout. Not so much for strength and Power.

Just for fun check out this youtube video

http://www.youtube.com/watch?v=pWuft...eature=related

Think about what you're training, biceps strength endurance, and what sort of application that would have.

[tb2010]

hahahaha, that video was pretty funny actually. i guess i can agree that the curls might just be a bit of an ego booster i put into my program, but as a baseball player, i no overall arm strength can help bat control (though i guess bicep curls wont really help my running speed). thanks syrus!

[fogelson]

They aren't going to do much at all. Also, the exercise isn't really high intensity as much as it is simply high volume. Pretty much a waste of time outside of looking good. Nothing wrong with some curls for a person doing a non-running sport, but don't act believe it is going to help much outside of ego.

[tb2010]

haha, ok, i think i get the point. i probably wont do any curl 21s once im back in speed training, but maybe ill try a couple in the couple weeks im resting my legs between track and baseball season just to see what happens