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 ...

This technique will allow you to keep making gains even when you're gassed out.

Boulder shoulders have become something among bodybuilding enthusiasts trying to build that aesthetic v-taper. The ’21’ technique is a high-intensity, time-tested method using partial reps to achieve ...