1)i've just discovered the 21s technique should i add that to my program for bicep gains?i usually train in the 8 rep range,my goal is to build muscle,if yes,how do i convert my program?i covert all my exercises to 21s or some of them?

2)i've once tried arnold's blueprint workout routine,it was like this 30 reps 15 reps 12 reps 8 reps 5 reps
i've tried it once and felt really uncomfortable,it was the hardest thing i've done so far in the gym,skipped the program the other day,would you recommend me to restart it?

3)is there any use to change from 8 reps to 10 reps?i've been in the 8 rep range for almost a year

1) If you are going for a new program I would go 100% at it and see how it works. If it works you stick to it, if it does not work you change programs. In other words change your entire program and stick by it for some months to see how it works.

2) Why would you do a program that you do not enjoy ? Do not restart it.

3) Well yes, your body is used to 8 reps so it has very little reason to grow, using the same rep range over and over again simply stagnates your body.

Yes it is good to switch up rep ranges To prevent plateaus.

Never watched Arnold's blueprint but I'm pretty sure it's meant for the advanced bodybuilders, and maybe even the ones on special supplements.

Not sure about 21s, but I think it would be a great finisher.

Lots of good info from the guys! It is always good to keep your rep ranges varied for different reasons. Keeping from platueing is one. Strength and Hypertrophy is another wether you want one, the other or a little of both. It also helps to know if you are slow twitch, fast twitch or extremely fast twitch dominant to know your ideal rep range to make a staple in your routine but hitting them all is always a good idea. Finding out which one you are dominant in isn't 100% without a muscle biopsy but there is info out there to help you get an idea. When you first start a routine don't use the excuse it's too hard. I can understand if you don't feel comfortable you don't want to overdue it and injure yourself but remember when you first begin a routine it will be hard, you will fatigue your muscles and work them out of your comfort zone, that's a good thing. As you get into the 2nd week or end of your muscles will adapt and it will get easier as you also will get less sore and that's where progressive overload comes in. I've never tried 21's myself but I've heard plenty of good about them. I feel the best for biceps is chin-ups and concentrated curls.

George,

Here is my take and input on your questions:

1) "21's" are really best for a multi-head muscle like shoulders not biceps. The concept of "21s" started with shoulders where you do 7 reps of front raises followed by 7 reps of side laterals followed by 7 reps of rear delt raises. The whole idea of doing reps in certain restricted 1/2 motions is not something I believe in as stopping a bicep curl half way puts incredible strain on the bicep tendons and our bodies are not meant to move in this manner. The same if you tried doing it with squats - partial movements with weight are not good for the joints and does not provide functional strength.

2) Arnold did high volume training because the only way to fully train all 3 muscle fiber types is to do a wide rep range. One thing you can try is "cluster reps" or "pause reps". Here you pick a weight that is taxing for about 12 reps and you do 20 reps. You do as follows: 5 reps followed by a 10 second rest then 5 reps followed by a 10 second rest, etc until you do 4 sets of 5 for 20 reps total. You re-rack the weights during the 10 second rest periods. You do this 3-4 times and you hit 60-80 total reps in short order. For small muscles, I do this 3 times but for larger muscles I do it 4 times. Pick a weight that is challenging and then raise it when the 20 reps become easy.

3) 8-12 reps is the best range for muscle gain and strength maintenance. You might consider trying German Volume Training (GVT). With GVT, you chose a weight that is 50-60% of your max and you do 10 sets of 10 for a total of 100 reps. You rest about 30 seconds between sets and you do just ONE exercise per body part. For smaller muscles like biceps you do 6 sets of 10 reps for 60 reps total. These are intense and great at building size and strength if you eat enough quality food and get enough rest. You can't do GVT for more than 2 months as it is very taxing on the nervous system.

I also do supersets of 8-12 reps and sometimes I pyramid the weights. For instance, 10 reps of squats supersetted with 10 reps of leg press where I raise the weight a bit with each subsequent superset. I do that 5 times for 100 total reps and I take about a 60 second break between supersets. Supersetting deadlifts with lying T-bar rows is another example. You can also do drop set reps that are 8-8-15 to mix things up or Giant Sets where you do 3 exercises for 3 different muscles for 10 reps each - like 10 reps of squats followed by 10 reps of DB chest press followed by 10 reps of skull crushers.

High intensity training is hard and not for the faint of heart. It requires flawless nutrition, plenty of rest, high pain thresholds, and consistency. This is why the champions use it and not many people can truly follow it. I LOVE this type of training and I am enjoying training like this more in the last 3 years than in the 28 previous years of doing traditional muscle-splits. However, you must enjoy what you are doing to stay motivated and consistent so it is more important to find a workout routine that is effective and sustainable.

John

alright guys thanks for all the information