21s split....a different style.

[lucian]

ok so leg day yesterday, i did my warm ups and headed to the leg press. did one full range warm up, and loaded the sled.

did 7 reps in the strong range
then stripped the wt and did 7 reps in the weak range. now by this time my legs were screaming.
waited about 45 seconds and did 7 reps full range heels to ass.
with the same wt.

HOLY SHIT!!! i could feel fibers cramping and working i have never felt before. and when i was done i felt like i had done a 20 set leg workout.

ive done 21s for bis before, but never split the set and applied it to other movements.

so you get full, strong, an weak range all in the same workout. and today.....im walking like an old man. im sore as shit!!!!!!

im gonna try this with other exercises. what do you guys think?
god bless
lucian

 

[mike1107]

I think that it looks painful

 

[tkav1980]

heres what i dont understand. lol nevermind that could go on for days. heres my question. ive heard guys like dorian yates talk about how well legs respond to hi rep ranges. 21's seem like they would be a great idea. but if your thinking of using them for other exercises like chest or back, do you think those muscles will respond to such high reps ranges? and are you only doing one set on a leg press, and would you only do one set on lets say lat pulldowns?

 

[lucian]

....

heres what i dont understand. lol nevermind that could go on for days. heres my question. ive heard guys like dorian yates talk about how well legs respond to hi rep ranges. 21's seem like they would be a great idea. but if your thinking of using them for other exercises like chest or back, do you think those muscles will respond to such high reps ranges? and are you only doing one set on a leg press, and would you only do one set on lets say lat pulldowns?

well you dont have to super set them like i did for legs.
do one set, rest, next set, rest next set, done. so its 3 individual sets of 7, not a superset. so the reps are still kinda low and you can still train heavy.

i was thinking, bench, chin up, bb curl, close grip bench, bb shoulder press.
just one exercise per workout.

ex:

seated lat raise 3 x15-20
rear delt fly 3 x12
bb shouldr press 1x7 strong
1x7 weak
1x7 full

cable front raise 3 x 12

upright row db or bar 3x15

now its a lota volume which is not for everyone but you see how to apply it?
god bless
lucian

 

[lucian]

...

I think that it looks painful

did i mention it was BEFORE the parking lot lunges and one leg ext drop sets.....
yeah i was a hurtin unit.

god bless
lucian

 

[mike1107]

did i mention it was BEFORE the parking lot lunges and one leg ext drop sets.....
yeah i was a hurtin unit.

god bless
lucian

but I do KNOW that your leg improved and will kick ass