Hi Coach!
Can you write about how to train for strict curls?
Can be used something of this stuff:
Scott EZ Bar Semi-Supinated-Grip Curl, 3-5 clusters (5 x 1), 50X0, rest 10 seconds between reps and 120 seconds between sets When you are ready to give cluster training a try, you should increase the weight only if all reps and sets are successful. When you are ready to move up, a general guideline would be to increase the weight by 1 to 3 percent.
-The Hepburn Method, The 5 To 8 Method, The 4+2 Training Protocol
classic double 3x3-5 3x6-8, triple progression schemes, ladders like 1/2/3/4/5 20 sec. rest or 3×1/2/3/ rest 20 sec. add weight every workout, intensity and volume like singles 10x1 or doubles 5x2 volume 5x5 add weight every workout, cheated reps with heavy weights, 3x 87% to failure rest 20 sec. X reps tempo 50x0
What is your opinion what will work best to add weight every workout or every week?
I’m not gonna lie, that’s really not something that interest me. I’ve never seen curls, of any type, as a strength movement and much less as something that you plan your training around like you would for a bench, squat, deadlift, cleans, military press etc.
I’m sure that some people have written about how to train to increase your curl as much as possible, but it won’t be me.
Notwithstanding that I don’t like the idea of training curls for strength, curls are one of those movements where you cannot add weight every week for long. At least not without starting to alter form and cheat.
It’s not like a leg press on which you might be able to lift 600, 700, 800, 1000lbs, a squat/dead in which you might be able to handle 4, 5 or 600, etc.
A 5lbs increase in load on 500 - 1000lbs is a lot more manageable than on a lift where you can use 70-120lbs.
Past the beginner stage, you can add around 0.5 - 1.5 in strength per week. If you can curl, let’s say 100lbs for 5 reps, that means that your strength will go up by 0.5 to 1.5lbs for the set of 5 per rep… adding a mere 5lbs (the smallest amount of weight you can typically add in a normal gym) is 3-10x more than your weekly strength gains.
Thanks for answer.
Is it better and is it possibile to do with this precentage 10x1 95% of 1RM or 5x2 93 of 1 RM (2min. rest) tempo 5/0/×/0/ with or without 3×3-5 or 5×3-5 (what precentage to use)and how much weight to add on singles doubles and double progression for compound lifts? Is it 12 reps like 4x3 lower range to build funcional hypertrophy like Charles Poliquin once said? Can you tell rep scheme that will build strengt without much mass?
Thanks once again.
Some of the weirdo powerlifting feds include max strict curl as a bonus lift. Google around for training programs for those competitions. Here’s an example from this site: The Strict Curl for Max Weight
