Christian Hoyt Posted September 30, 2018 Share Posted September 30, 2018 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 1 Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted September 30, 2018 Share Posted September 30, 2018 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. 2 Link to comment Share on other sites More sharing options...
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