20-15-10 Curl Cluster

20-15-10 Curl Cluster

20-15-10 Curl Cluster will activate fat burning hormones while developing the biceps and forearms with unique exercises. The wing curl, tuck curl and hammer curl progression will correct common forearm weaknesses which limit proper arm development. Fresh exercises and execution patterns can support far better muscle fiber stimulation than movements a trainee has been using for years.

20-15-10 Curl Cluster

Wing Curl 20 reps

20 seconds rest

Tucker Curl 15 reps

20 seconds rest

Seated Hammer curl 10 reps

Completing the above counts as one set for the 20-15-10 Curl Cluster.

Short Training Session Hormonal Advantages

Training sessions under 40 minutes offer many advantages including a hormonal environment more constructive for body transformation, higher mental focus, better strength and reduced post workout fatigue. 20-15-10 Curl Cluster sets enable our clients to pack more work into a 40 minute training session than what most people achieve in two hours!

Teach the Muscles

Teaching the muscles to respond and accept shorter rest periods is a great way to increase a wide range of muscle fiber stimulation which improves muscle definition. Packing more work into a gradually shorter time frame is also great for building work capacity which is very important for future body fat loss or muscle growth focused training phases. Each new training phase should build on the foundation created by the one prior through a number of proven strategies.

Training routines should change in a strategic manner every 6 weeks to prevent staleness. Advanced clients will have strategic changes build into the set, reps, speed of rep, rest period and exercise execution schemes every two to three weeks to keep stimuli fresh throughout the 6 week training block.