Ox 51
Musclechemistry Guru
21: THE MAGIC NUMBER
Toney Freeman blasts hamstrings with 21s
June 23, 2010
FLEXONLINE.COM
If Toney Freeman is competing, it’s pretty much guaranteed he’s going to finish in the money. He’ll be 44 on August 30, but forget that number. Check out these digits instead: In his last 15 contests, he’s missed the final posedown only once (Freeman finished eighth at last year's Olympia). Another number: Six. That's how many IFBB Pro League contests he's won over the past five years. One more number: 21. You’re probably familiar with 21-curls for biceps, but Freeman tells you how to do them for thigh biceps (i.e. hamstrings) and shares a favorite ham routine.
TONEY ON 21
“You can do 21's with a lot of exercise, not just barbell curls. For hamstrings, I do the first seven reps focusing on the bottom third of the movement, raising my legs only half way. On the second seven, I focus on the middle part of the rep, just staying in that mid-range and avoiding full stretches and contractions. And on the final seven, I focus on the top third, going from halfway down to all the way up.”
<TABLE class=exercise><THEAD><TR><TD colSpan=3>TONEY FREEMAN’S HAMSTRINGS ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Lying leg 21-curls </TD><TD>4-6 </TD><TD>21 (7, 7, 7) </TD></TR><TR class=odd><TD colSpan=3>superset with </TD></TR><TR class=even><TD>Stiff-leg deadlifts </TD><TD>4-6 </TD><TD>12-15 </TD></TR><TR class=odd><TD>Lying dumbbell leg curls </TD><TD>4 </TD><TD>12-15 </TD></TR><TR class=even><TD colSpan=3>superset with </TD></TR><TR class=odd><TD>Seated leg curls </TD><TD>4 </TD><TD>12-15 </TD></TR></TBODY></TABLE>
Toney Freeman blasts hamstrings with 21s
June 23, 2010
FLEXONLINE.COM
If Toney Freeman is competing, it’s pretty much guaranteed he’s going to finish in the money. He’ll be 44 on August 30, but forget that number. Check out these digits instead: In his last 15 contests, he’s missed the final posedown only once (Freeman finished eighth at last year's Olympia). Another number: Six. That's how many IFBB Pro League contests he's won over the past five years. One more number: 21. You’re probably familiar with 21-curls for biceps, but Freeman tells you how to do them for thigh biceps (i.e. hamstrings) and shares a favorite ham routine.
TONEY ON 21
“You can do 21's with a lot of exercise, not just barbell curls. For hamstrings, I do the first seven reps focusing on the bottom third of the movement, raising my legs only half way. On the second seven, I focus on the middle part of the rep, just staying in that mid-range and avoiding full stretches and contractions. And on the final seven, I focus on the top third, going from halfway down to all the way up.”
<TABLE class=exercise><THEAD><TR><TD colSpan=3>TONEY FREEMAN’S HAMSTRINGS ROUTINE
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Lying leg 21-curls </TD><TD>4-6 </TD><TD>21 (7, 7, 7) </TD></TR><TR class=odd><TD colSpan=3>superset with </TD></TR><TR class=even><TD>Stiff-leg deadlifts </TD><TD>4-6 </TD><TD>12-15 </TD></TR><TR class=odd><TD>Lying dumbbell leg curls </TD><TD>4 </TD><TD>12-15 </TD></TR><TR class=even><TD colSpan=3>superset with </TD></TR><TR class=odd><TD>Seated leg curls </TD><TD>4 </TD><TD>12-15 </TD></TR></TBODY></TABLE>
