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Platoon System (21s)

This system is more elaborate than one-and-a-halfs because you do a series of half reps in the lower range of motion, a series of half reps in the upper range of motion, and then a series of full reps. You can use any number of reps. - I always did 10 -10 -10 as long as you do the same number for each of your half reps and full reps. Traditionally, many bodybuilders have used seven reps - hence the name "21's":3*7. The extra stress generated by this kind of training comes about because you have to stop the movement right in the middle, and this forces the muscles to exert themselves in ways they are not used to.

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