21's for your LEGS!

[AWN2004]

One of the cool things I have been able to do on semi regular basis is being able to talk to Troy Alves. He is a good friend of the owner of my store and they trained together for a couple years in the early 90's. He is one of the nicest dudes I have ever met. My training partner was talking to him and was asking him what he likes to do for legs. Troy said he does what he calls "21's" but on a leg press. 7 reps with your feet close, 7 reps with your heels together and toes pointed outward, and 7 reps with your feet wide apart. We did these in our leg training on Friday and I still can't walk. It was a great change in our training. Anyone else ever try this?

 

[ELIMINATOR]

hmm, i'll have to give that a try sometime. It sounds like a good way to get more growth.

 

[FRKNHUGE]

yeapp
we did these with light ass weights and for sets of 20 each, im talking REAL light, but man does it kick some ass
frk

 

[Pittbull™]

Well it's leg day today for me so no better time than the present to try something new, I'll give them a go with a moderate weight and see how I go

 

[Haldy]

i gave this ago, underestimating how hard it would be and still used a heavy weight. i can say that my legs have been sore for the last two days.

who else gave this a shot?

 

[iceman92]

I have used this technique a few times myself and find it very effective.

Generally use Leg Extensions first followed by heavy work on the squat rack and then 2-3 sets of 21's on the leg press, slow and controlled all the way.

Dont be over ambitious with the weight when doing 21's or you will struggle to control the weight in good form or fail to complete all 21 reps.

Done properly these are a killer.