The Romano Factor
John Romano
John Romano’s name is synonymous with “no bull-crap,” “candid,” and “hardcore.” He’s worked tirelessly to build up an ironclad reputation in the fitness industry through his work as senior editor of Muscular Development magazine and co-founder of Rx Muscle (see also: Heavy Muscle Radio and Muscle Girls Inc.). He’s been consulted as a steroid expert on HBO, ESPN, and ABC’s 20/20, as well as the movie Bigger, Stronger, Faster. Most recently, John worked as director of Internet media at VPX (and host of Shotgun Radio). In his spare time, he is a contributing author for countless blogs, magazines, and articles, including authoring the Muscle Meals cookbook.
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Training Zones Twenty-Ones
Old School Rules: Twenty-Ones
What’s a 21? Well, if you were born in the ‘90s, you probably think it’s an aftermarket tire rim. But if you’re from the pre-health club movement, you probably know that this old-school hardcore biceps exercise is perhaps one of the most brutal ever contrived, and all you need is a bar with some iron hanging off each end.
Due to its high-rep nature, I would consider this exercise a finishing move and not technically a power move, but damned if this doesn’t get you close to failure if you do them right.
The exercise is basically a set of standing barbell curls split into three position phases of 7 reps each:
1. Bottom to mid-range and back to bottom
2. Mid-range to top and back to mid
3. Full bottom to top repetitions.
How It’s Done
Start
Grab a straight or camber bar and load it with a weight you know you can get 20 reps with, then take a little off. Stand with the bar shoulder width and perform 7 strict half reps, bottom to halfway up. Hold the bar for a second at mid-range and then lower it slowly. Repeat.
How It’s Done
Midpoint
When you get to 7, curl the bar all the way to the top flexed position and hold it there for one second before you lower it, stopping at the mid-range position and holding the weight for a second. Then curl the bar back up. Do another 7 like this.
How It’s Done
Apex
Upon completing the 7th (14th) rep, lower the bar all the way down to the bottom and do 7 complete reps—bottom to top, flexing to a stop at the top of the move.
If you chose your weight correctly your bis should be torched at the end of the set. Rest about 90 seconds and hit it again. Try to do 4 to 6 sets. Your arms will feel like cement when you’re done.
SIDEBAR
A great variation is to do these face to face with your training partner. Have him spot you through the final couple of reps of your set. Then, when you hit 21, instead of dropping the bar, hand it to your partner and you spot him through his 21, then he hands it back to you, etc.
Done correctly, you’ll be hard-pressed to find a move this physically taxing and mentally tough. The last three of the last set should feel like an amputation with a chainsaw—a feeling no one will ever experience on a Bosu ball.
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