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Bodybuilding Power Training Principle -
The Platoon System (21s) is more elaborate than
one-and-a-halves 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 - we 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 7 reps - hence the name 21s:
3 X 7.
The extra stress generated by the Bodybuilding Power Training Principle -
The Platoon System 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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