“ Train Loco” Issue# 8
What’s up Train Loco-er’s and Loca-er’s! Thanks for taking the time to read the 8th Train Loco Issue and be sure to check out Issue 7 here. Also, if you would like to receive future Train Loco issues, click here.
Alright are you ready to step out of the squat rack while doing curls? On a serious note, are you ready to step up your bicep game and learn a new technique to grow some dangerous guns? Well, today we have a Dynamic Bicep Cluster Curls protocol that we have been experimenting with for a while now and we’re ready to present it to you.
Before we give you the protocol, be sure to follow our recommendations for this:
- Use a preacher curl machine that has 3 weight setting spots
- Put your ego aside with the weight and use 55% of your 8 rep max
- Be sure to perform good full ROM reps
- Don’t perform this every week
- Follow the exact protocol we have, there’s no need to do more
- Don’t go off and do 12 more sets of bicep work before or after this protocol
Protocol:
| Cluster | Mini Set Number | Reps |
| 1 | Put on #1 | 8-10 reps |
| Put on #2 | 8-10 reps | |
| Put on #3 | 8-10 reps | |
| Rest 30 seconds | ||
| 2 | Put on #2 | 8-10 reps |
| Put on #3 | 8-10 reps | |
| Put on #1 | 8-10 reps | |
| Rest 30 seconds | ||
| 3 | Put on #3 | 8-10 reps |
| Put on #1 | 8-10 reps | |
| Put on #2 | 8-10 reps |
See video for an example
“Train Loco”
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