Samir Bannout talks about proper Arm Training, calls Biceps 21s ‘Stupid’: ‘I Don’t Accept That’ – Fitness Volt

Bodybuilding army Samir Bannout contradicts popular manual practice. In a recent Old School Labs podcast, he described biceps 21 as stupid and explained why it’s best to go with how you feel when training a body part.

During his bodybuilding career, Samir Bannout reached the pinnacle of the sport in 1983. He won the prestigious Mr. Olympia competition, showing an impressive back definition complimented by the dry. In retirement, Bannout continues to watch the sport he once dominated.

From expressing his unfiltered views of Open opponents to his thoughts on the dangers of steroids, Bannout brings important discussions to the growing industry. This time, he was determined to train to build bigger arms, biceps 21s, which includes three sets of seven reps, completed without rest.

Samir Bannout Talks Arm Training, Says Biceps 21s Are ‘Stupid’: ‘Go With Your Feelings’

According to Bannout, biceps 21 is ‘stupid’ and has no reason. He believes that the number of repetitions performed during an exercise targeting the bicep should come down to proper mechanics and attitude.

«It’s stupid. Why, why is it 21? Why not 25? Why not 18? I mean, for me, I want to do all kinds of movements and when the muscles are tired, it’s about 17, about 24, about 14.

The bottom line is that it’s fine if you do it with the right machines. John, if you’ve decided to go from here fully focused, fully focused, down or half up and half down. ”

For those looking for gains, Bannout says to go with your gut instead of locking in a certain number of repetitions. He also calls out lifters who use excessive body language while doing body hammer curls.

“It’s okay to strain the muscles. But no one should say, 21s or 17. Go with the way you feel. Cut the muscle, kill the muscle, that’s it. If you gave up when you were 18 or 23, that’s okay. Therefore, with John, I see many people while we are there, they are doing this movement [body English during cross body hammer curls].”

He says legends like Sergio Oliva and Arnold Schwarzenegger practiced slow repetitions and controlled brachialis hits with success.

“I mean, why? Oliva, Arnold, and Serge, and Zane, will go up and down slowly, and turn your hand. That way you can get the brachialis on the way down. But welcome to the forest. We have people who do this [excessive body English]trying to reinvent the wheel for us.»

«It’s annoying but we need to talk about it. Life is about experience. We need to educate the children. Yes, muscles will be activated, but what is this? It is completely wrong. ”

Bannout chooses a variety of movements when training the biceps.

«For me, I would go up and down, change my arm, hit the brachialis, if you want to build the right path on the biceps. We have biceps that enough so why? Don’t beat your biceps. It’s annoying to me though,» says Bannout.

In addition, Bannout says that it is better to avoid fixed sets and reps, and added that it is better to finish at 16 instead of 21.

«Nobody has to say 8×10 or 3×12 if you finish at eight or finish at 16, that’s fine with me,» added Bannout. «I don’t agree with that 21s thing.»

Although Samir Bannout does not approve of biceps 21s, it has become the main method of reproduction of many stars. 2008 former Mr. Olympia Dexter Jackson incorporates them into his hand training. In addition, former Arnold Classic champion Rich Gaspari also credits them as the perfect exercise for building bigger biceps.

Having rubbed shoulders with Arnold Schwarzenegger on stage, it’s safe to say Samir Bannout has a solid understanding of how to build biceps effectively. Most importantly, he says to let go of emotions during practice rather than committing to repetition or pre-planning.

RELATED: Samir Bannout Explains Why Pro Bodybuilders Always Support Muscle Tears, Says «They Were Rare In My Days»

Watch the full video from the Old School Labs Podcast below:

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