Decades before sports science caught up, lifters were using 21s to build size through partial reps, stretched positions, and relentless time under tension. The method spread quickly because it was ...

Walk into any hardcore gym in the seventies and you’d see it everywhere. Lifters crowded around a barbell, sleeves rolled tight, fighting through a set of curls that burned so intensely it became a ...

Heavy lifts tend to get all the attention in the gym, but sometimes the biggest strength gains happen in the smallest range of motion. That’s the philosophy behind ‘short-range’ lifting, a training ...