Boulder shoulders have become something among bodybuilding enthusiasts trying to build that aesthetic v-taper. The '21' technique is a high-intensity, time-tested method using partial reps to achieve exactly that look.

The 21 technique for shoulder building involves performing 21 partial and full-range-of-motion repetitions, which stimulate mechanical tension in the recruited muscle and promote hypertrophy.

As explained by Men's Health in 2022, the method involves starting with either a pair of dumbbells or an Olympic barbell. Start performing deltoid-building movements in a pattern of:

• 7 repetitions of the bottom half range
• 7 repetitions of the top half range
• 7 full-range repetitions
• Rest for 2 minutes 

Now, let’s look at how you can apply this technique to a popular shoulder movement like the overhead press.

OHP - Bottom Half

Start by holding the barbell at collarbone level. Take a deep breath, strengthen your core, push the bar upward, and stop just above eye level. Stay there for a few seconds, then lower the barbell rod back to its initial position in a controlled manner. Perform 7 reps in the same range of motion.

OHP - Top half

After completing the bottom half range reps, start lifting the barbell to the top limit of your arms. Then, start lowering the bar. Once you reach the eye line, pause for a few seconds, then lift it back to the top. Again, perform this movement 7 times. 

OHP - Full ROM

This is the last part of the 21s technique. Take a deep breath, brace your core, and start pumping out full reps for a set of seven.

While the 21 Technique is proven, it is also crucial to remember that it's also intense. While resting upto two minutes between rounds may be adequate, it's best to start with manageable weights when first starting out, or ask a partner for help.

Written by

Supradeep Dutta

Edited by

Sagnik Bagchi