Key Training Principles : Progress through time under tension at close to end range is key 3-5 Rules: 3-5 reps / 3-5 sets/ 3-5s Time under tension Focus on : • Slow eccentric phase at end range • ⁠Intense Isometric at end range • ⁠Regress if unable to maintain longer than 3s • Stay within 2-5 rep range Main exercises: ⁠• Floor slider curl - 2 legs to 1 leg to w/ load • ⁠Razor curl progress w/ load • ⁠Harop curl progress w/ range of motion Supplementary exercises: • 1 l