Despite retiring from the sport decades ago, Rich Gaspari still attacks the gym with a kill-or-be-killed mindset. In a recent Instagram post, “The Dragon Slayer’ shared how to build bigger arms with biceps 21s, a popular routine he favors with either cable or barbell.
Gaspari was a force in the Men’s Open during his respective tenure, which mostly took place from the 1980s and 90s. In an era where mass monsters were beginning to gain traction, Gaspari went a different route and focused on achieving dry conditioning and detailed separation. Famous for being diced, Gaspari was also the first man to present striated glutes on stage.
Having tested himself against names such as Lee Labrada, Lee Haney, and Dorian Yates, Gaspari’s work ethic was a crucial factor in his lasting success. He was unable to procure a Mr. Olympia title but became the first-ever Arnold Classic champion in 1989.
From diet, training, and performance-enhancing drug use, Gaspari believes the sport has changed since he last competed in front of a crowd. He thinks athletes should stop focusing on gear and instead prioritize hardcore training and nutrition. In his latest offering to the bodybuilding community, Gaspari showed off a training method he swears by for arm development.
Rich Gaspari Shares Best Biceps 21s Practice for Growing Bigger Arms
Gaspari likes to start with seven half reps from the top of the movement, seven reps at the bottom, and then finishes with seven full reps.
“A great exercise to work biceps are 21’s with a cable or barbell. Basically you do 7 half reps from the top of the movement with 7 reps done at the bottom of the movement then finish with 7 full reps. This is a great finishing exercise you can do to really hit biceps. #bicepworkout #biceps #bicepcurls” Rich Gaspari wrote.
Over the past few years, Gaspari’s attention to fitness and longevity has grown. With a number of bodybuilders passing away, he’s taken a keen interest in anti-aging efforts and recently shared a peptide stack for staying youthful.
Gaspari also has the answers for improving the lower body. Similar to six-time Mr. Olympia Dorian Yates, Gaspari believes going to failure during workouts is fundamental to leg development. He added that most people with big legs don’t necessarily have to push heavy amounts of weight. Even when it comes to calves, Gaspari doesn’t hold back during training sessions.
RELATED: Rich Gaspari Shares Tips for Developing Back Thickness with Incline Dumbbell One-Arm Row
Gaspari isn’t the only high-profile bodybuilding veteran using biceps 21s as a staple in their training arsenal. Dexter ‘The Blade’ Jackson incorporates them into his routines and credits the exercise for helping his arms stay lean and ripped in retirement.
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