21's is achievable by doing 7 reps from the normal starting position which may be the lowest. Then without stopping make your starting position a little higher acquire another 7 reps, after which you can start somewhat higher and do another 9! Another way you can do 21's is simply simply performing 7 reps of a specific amount of weight, and then taking off 5 or 10 lbs and doing another 7, and take of another 5 or 10 lbs and curl another 7 reps! At that point your biceps will be fried, count on me.
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Lastly the supplements. A few important supplements include glutamine, branched chain amino acids and creatine. Before you start on any supplements a good idea is that you consult will often have and obtain a medical opinion.
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