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Definitions


15 method – Find a weight that you can do eight full reps.  Then find a way to get to 10 reps.  Next, do 5 half reps.

21 method – 21′s are best started at the fully contracted position, lowering to one-third of the way down, then back up. If you were doing curls, you would curl the barbell to the fully contracted position then slowly lower it one-third of the way down, then back up seven times.

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