{"id":2529,"date":"2023-02-02T11:26:55","date_gmt":"2023-02-02T11:26:55","guid":{"rendered":"https:\/\/www.theclubwellness.com\/uk\/?p=2529"},"modified":"2024-02-02T11:27:36","modified_gmt":"2024-02-02T11:27:36","slug":"strength-training-7s-21s","status":"publish","type":"post","link":"https:\/\/www.theclubwellness.com\/uk\/strength-training-7s-21s\/","title":{"rendered":"Strength Training: 7s\/21s"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221; theme_builder_area=&#8221;post_content&#8221;][et_pb_row _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221; theme_builder_area=&#8221;post_content&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221; theme_builder_area=&#8221;post_content&#8221;][et_pb_text _builder_version=&#8221;4.24.0&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; theme_builder_area=&#8221;post_content&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>This is an advanced method of training that the working muscle group in three different ranges of motion within a single set. Its name from the total number of reps per set you form with this training technique in each set, you do a total of 21 repetitions but as three separate sets of 7 reps.<\/p>\n<p>21s are a popular method used by bodybuilders to shock their muscles into new growth by targeting specific ranges of motion (ROM) for a given movement. It\u2019s a mix of partial and full reps within the same set to fully pump your muscles up.<\/p>\n<p><strong>WHAT ARE THE BENEFITS?<\/strong><\/p>\n<ul>\n<li>Muscle recruitment is being used maximally throughout the session<\/li>\n<li>Increase your strength and endurance<\/li>\n<li>Adds variety to your training<\/li>\n<li>Can help to burn fat<\/li>\n<li>Places enough microtears in the fast-twitch muscle fibres to ensure continued growth which may have faltered after repetitive training<\/li>\n<li>It will kick-start muscle growth and hit your body from a new angle<\/li>\n<li>It will burn more calories to strip body fat from your muscles, giving you better definition<\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is an advanced method of training that the working muscle group in three different ranges of motion within a single set. Its name from the total number of reps per set you form with this training technique in each set, you do a total of 21 repetitions but as three separate sets of 7 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2532,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[11],"tags":[],"class_list":["post-2529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"_links":{"self":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts\/2529","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/comments?post=2529"}],"version-history":[{"count":2,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts\/2529\/revisions"}],"predecessor-version":[{"id":2533,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/posts\/2529\/revisions\/2533"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/media\/2532"}],"wp:attachment":[{"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/media?parent=2529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/categories?post=2529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.theclubwellness.com\/uk\/wp-json\/wp\/v2\/tags?post=2529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}