Not only are these workout adding muscle to the concentrated areas, (today was my lats) it’s also adding size to my forearm. You’ll find out that a firm grip and discipline is needed to succeed.
Today was the fourth time I took part in the new, crazy, intense 21/6 shred system. Every single time, I feel as if keeps getting better, not because it gets easier, but because the techniques Justin and I are adding to it are shredding our bodies much more than any other workout we’ve done before. Today, I worked out my back, and believe it or not, I still felt my biceps from the brutal bicep blowout two days ago. It goes without saying that I still feel my triceps from yesterday, and it also goes without saying that tomorrow, I may feel like an 80-year-old man because of this back workout today.
The newest technique added to the system has a lot to do with timing. On the way up in weight, you have 30 second of rest time between sets instead of 15; not because we said, “Hey, this stuff is too hard. We need to make it easier.” We made the changes because it sets us up for a more brutal ending than originally designed.
On the way back down in weight, while shooting for 21 or more reps, there is no rest time. The only rest you get is getting up and changing the weight of the exercise (that’s only if you’re working out by yourself). The 30 second of rest you get during the first half of the workout is important, because you need to give some time for your muscles to recover before attempting to lift a higher weight. On the way down, the weight gets lighter, so blasting through the sets quickly works because your muscles are constantly being shredded and tested. The weight gets easier, but the workout gets more intense. It’s up to you to finish. When you do, it’s a great feeling.
The first workout I did today was seated rows with the close-grip, triangle-shaped handles. I started at 80 pounds. Each plate weighs 20 pounds on that machine, so that’s the weight I jumped up and down by. I made it up to 160 and failed at a maximum of six reps right there. I succeeded to make it back to 21 reps before the starting weight. I ended with 21 reps at 100 pounds. Each of these exercises take about 15 minutes to do if you do them the right way. It takes patience, intensity and determination. At that point, my back was already toasted.
Next, I did wide-grip rows (the machine where you can add plates to; not a machine with a pin to determine the weight). I started with a 45-pound weight for 21 reps and each set, I added a 10-pound plate until my failure at six. I ended up adding a total of 50 pounds in 10′s, on top of the 45-pound plate, maxed out, and eventually made it back to 21. Out of any of the exercises I’ve done so far, this was the most challenging. I got back to where I started at 45 pounds and couldn’t make 21 reps, and I dropped to 35 pounds and couldn’t hit 21 reps. My back was dead. I did make it with a 25-pound plate on it. The battle was over and I moved to shrugs (not dumbbells or barbell; I used the machine where you add and subtract plates).
I started with 70 pounds on each side and just like the previous workout, I added a plate to each side, but for this one, they were 25′s, not 10′s. I added four 25′s on each side, on top of the 45′s to shrug a total of 290 pounds, I made it back to where I started and went past 21 to burn out at 25 reps. Shrugs are a strong point in my workout routines. It’s important to include workouts that concentrate on different parts of your back so that you don’t obliterate the same section of the same muscle throughout the entirety of the workout. After the shrugs, I did lat pull-downs.
I started at 80, maxed six reps at 160 (each set was bumped up and moved down by 20 pounds), and made it back to 80 to bust out 23 reps. Like I said, that’s the only time you pass 21 reps. It’s important to give it everything you have; leave no energy behind. Justin and I decided last night to add a fifth exercise to the 21/6 shred session, but it’s a little different than the first four. You basically do the last half of a conventional set (start at your peak weight, max out at six, and gradually move down in weight one by one until you hit 21 reps. I’ll institute this in my workout the next time at the gym. Today, I superset four sets of pull-ups and ab exercises. That’s where I finished. According to my plans, my next day at the gym, I’ll be working out legs. I’m not really looking forward to that.