Bodybuilding Power Training Principle - The Platoon System (21s) is more elaborate than one-and-a-halves because you do a series of half reps in the lower range of motion, a series of half reps in the upper range of motion, and then a series of full reps. You can use any number of reps - we always did 10-10-10, as long as you do the same number for each of your half reps and full reps. Traditionally, many bodybuilders have used 7 reps hence the name 21s: 3 X 7.
The extra stress generated by the Bodybuilding Power Training Principle - The Platoon System comes about because you have to stop the movement right in the middle, and this forces the muscles to exert themselves in ways they are not used to.
Bodybuilding Platoon Power Training Principle Tips

If you are looking for ways to make your biceps workouts more intense, forcing your biceps to do more work than they are usually capable of performing, then you aren’t alone! Being able to bring more blood into the biceps are while moving heavy weight is a very good thing for those seeking to build up new muscle mass and strength. One method is a training system known as Platoons, or “21s”. They’ve been used for decades by advanced bodybuilders, as well as newbies who might not actually know they are using them. However, reduction of repetition range might just be what your workouts need.
“21s” are remarkably simple, and you can use them to make your biceps explode more than ever before! Start with a movement such as biceps barbell curls. Complete 7 reps, moving the weight only up to the point of HALFWAY through the repetition. Then, return to the starting point. Complete seven of these half-repetitions. Then, complete 7 repetitions where you only complete the TOP half of the movement, stopping at a halfway point and returning to the starting position. Finally, finish the set with 7 full range biceps curls, all the way from the top to the bottom. That will be 21 reps, and a very good pump almost instantly!
The uniqueness of this training protocol is not the range of motion, per se, but the stopping of the movement at a point only partially through each of the first 14 repetitions. You are forcing your muscles to stop course, and then reverse course, from a mid-point of the repetition that is very often just breezed right through. Your arms aren’t used to stopping and starting from the halfway point of dumbbell or barbell curls – and they are going to have to grow up some muscle fibers in order to adapt to this new and confusing workload.
The number scheme that you use isn’t entirely relevant. Most lifters stick with 7/7/7, or a total of 21 repetitions. Some lifters like to reduce their weight a bit more, and go for 10/10/10s, in which they complete a total of 30 repetitions. You can use any number you’d like. However, going over 30 reps for the entire set places your body in a position where you probably aren’t going to see much in terms of muscle building results – you’re just not moving enough weight. Likewise, the thought of using 3/3/3s, or 9 reps or less, probably defeats the purpose of this movement as well. You’re looking for added intensity, and that usually involves the use of more repetitions that you are accustomed to using, in a strict, controlled and forced manners. This is why 21s are generally used, with 7 repetitions being the choice range for each of the three “mini-sets” that exist in each set.
You can use the 21s concept with many other muscle groups and exercises to change up the range of motion in order to discover a greater amount of training intensity. Try them out during your workouts, limiting your range of motion to first the bottom half, and then the top half of the movement, before completing your repetitions with the full range. Remain to put safety first. After all, you cannot exactly use these on some heavy compound free weight movements. Imagine trying to stay bottomed out with heavy barbell squats. You could do some serious damage to the knee ligaments! However, for most exercises, you can change up your full rep range and give 21s a try. Check them out the might deliver the intensity that your workout has been missing.
Forced negatives
The safety squad is really going to squeal about this one. Most weight trainers these days know the importance of eccentric or negative training. Arnie instinctively knew this, too, but he took it one step further. The next time you bench, curl, or perform military presses, have your partner apply extra resistance by pressing down on the bar on the negative portion. When benching, just pretend that you're the wicked witch and that little tramp Dorothy has just parked her farmhouse on your sorry ass. Fight the weight all the way down. As you fatigue, the original weight itself will provide enough resistance so that, in a sense, you're doing a descending set. Since negatives are largely responsible for soreness, forced negatives on the bench press will leave your chest feeling worse than Pamela Anderson Lee after the recent "desecration."
Running the rack
This is like the stripping method applied to dumbbells. Arnold used this technique with dumbbell presses. He would start with 100 pounds and press them until failure. Then he would go to 90 pounds without resting and pump out more until failure. He would continue this all the way down the rack. You can also try running up the rack first, performing fewer reps as you get heavier, and then working your way back down the rack.
Work until failure on a given exercise, then pause only a few seconds and knock out another rep or two. Rest a few more seconds, allowing for just a little recovery, and get another rep. Just don't put the bar down or rack it during the set. Arnold would use this with pull-ups, too. He would drop from the bar, take a few deep breaths, and continue.

My Platoon, the 2ND PLATOON LIGERS, like many other platoons, are made up of a diverse group. Many of my men are college students attending Indiana and the University of Pennsylvania, some missing their senior year to come on this deployment.
Others have full time jobs, wife and children. Two men missed their first child's birth. Needless to say being away is not easy. We do have the internet and phones but these systems don't always work, and we don't always have the time to use them.
The food is nothing like our mother's cooking, that's for sure. There have been many times when a packet of plain tuna seems more inviting than the hot food offered here.
My Platoon has just come off of a fifteen day cycle of being the mission platoon, where we would go outside the wire; two to three missions in a twenty-four hour period. One mission alone requires much involvement from every solider, and would put a normal man to sleep for days, these men do up to three missions a day with as little as four hours of sleep a day.
My point is that motivation to keep going can be hard. There are times when one must sit back and think about what they are fighting for, and why they should keep fighting. Many of us think about our family and friends at home, and what it will be like to see them again.
Another thing that brings a smile to our faces is mail from home, a package with "real food" or a letter telling us thank you for all we are doing, and it may not even be a person that we know. The pictures we are sent help us remember the people we are fighting for.
All of us cling to the things that are sent to us and use them for a constant morale booster. It is a beautiful sight to get packages from Bodybuilding.com, someone who doesn't know us, someone who has bigger and better things to do, but still takes the time to stop and remember, remember the men putting there lives on the line everyday.
Your free supplements have helped us maintain an optimal level of physical fitness and motivation, even with our degraded facilities and lack of time. These things may not be very difficult for a company of your caliber, but you have made more of a difference for us than you could ever know.
Many of the men in my platoon have already visited your web site to order supplements and learn more about bodybuilding. As a personal trainer I understand the importance of motivation and knowledge when training. Your web site and your gifts have done wonders for these 37 men, so far from home. So from the 2ND PLATOON LIGERS THANK YOU!!!
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