I can't really talk about strength gains yet, but certainly can talk about the cues and how they make my LCCJ light. I just got a pair of 16kg comp bells and did three ladders ROTK style (2,4,6,8,10) with them. I also did 5 min. straight with them (want to get 10 min.) Really feel confident and strong. The lessons on the clean are really invaluable, as it sets the rest of your lift up properly. I seriously need to get heavier bells (already), as the 16s feel like toys.