21-15-9. Is this a good cross training approach or is it a gimmick?

Training Advice/Discussion Cross Training

Author, 200 Tips Every Runner Should Know

2 years ago 09/18/2021 9:06am EDT

Apparently, this post has been making the rounds on Facebook since Sept 15, but I just saw it this morning.

It's a Crossfit workout called Fran where you do 21 reps, then 15, then 9. It seems odd to me.

Has anyone here tried it? Does it work? I can't get my head around how it would work. I think if I started with 21 reps to NTE (near total exhaustion), I could rest 45-60 seconds and do 18 and then 15 with no difficulty. Are they only resting for 10 seconds? 20 seconds?

I don't plan to try it, but I'm curious to see who has tried it and whether they had good results.

2 years ago 09/18/2021 9:13am EDT

re: fisky

Sounds like a rebranding of what's called a ladder workout, to something extremely vague

2 years ago 09/18/2021 9:34am EDT

re: fisky

What do you mean by "does it work?" Until you can properly define that, not even Albert Einstein with a Ouija board could give you a meaningful answer.

2 years ago 09/18/2021 9:43am EDT

re: Attila the Hungry Hungry Hippo

Attila the Hungry Hungry Hippo wrote:
What do you mean by "does it work?" Until you can properly define that, not even Albert Einstein with a Ouija board could give you a meaningful answer.

By "does it work" I mean does it produce equal or superior results to other more traditional bodybuilding approaches, such as 3 sets of 8 times weight, 3x of 12 times weight, or 5 sets of 15 times weight where you would barely be able to finish the final set on any of these approaches

FWIW, I'm currently doing 5x 15 reps with a weight I could probably do 20-22 times. That's just a ballpark guess. Depending on the exercise, I might need to drop down in weight to get in the last couple of sets.

2 years ago 09/18/2021 9:47am EDT

re: fisky

The 21-15-9 sounds odd to me, as I originally posted.

Changing the subject. The guy who impresses me on YouTube is Jeff Cavaliere. He seems to really know weightlifting.

2 years ago 09/18/2021 9:49am EDT

re: fisky

Assuming that when you say bodybuilding you mean increased muscle mass, 45 reps of anything is probably not a good approach. You want to be doing lower reps, more weight. For these purpose, aset should be 6-8 reps max.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

21-15-9. Is this a good cross training approach or is it a gimmick?

Hot Now

Of General Interest

This thread has already been deleted.

You have been subscribed.

21-15-9. Is this a good cross training approach or is it a gimmick?

Follow fisky

Block fisky

Follow jamin

Block jamin

Follow fisky

Block fisky

Follow fisky

Block fisky

Hot Now

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.