Trains biceps first, with real work landing on forearms.
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Elbow flexion with an improvised load; the long eccentric and top squeeze compensate for a load you cannot fine-tune.
Load the pack with books; keep elbows pinned, squeeze at the top.
Derived from tempo research on this movement class.
Progresses by load in +0.5kg steps — small muscles, small increments, long patience.
Train with intention. Open Heatwayve — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.