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Christian Hoyt

Jefferson Curl Training Frequency

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Christian Hoyt

Hello,

I'd like to train the Jefferson curl as a staple in my program, but I'm confused about the ideal frequency. Based on the progressions, it seems 5 x 5 at the end of my workouts is appropriate. Can I do this every day or at the end of every workout? Or would some other frequency be better?

My plan is to increase the weight by 5 lbs every two months unless the new weight is not easy, starting with the 45 lb bar (which is currently easy).

I appreciate any insight!

Chris

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Alessandro Mainente

HI Chris, until reached the necessary weight (like for example the half of your BW) you should focus on it twice a week. once the necessary weight is reached 10 reps in warm up and the cooldown are enough. Actually, you are building up spine stability and strength and not doing maintenance.

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