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Congratulations to Allegra for winning her IFBB Pro Card!
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Overload: Also referred to as progressive overload. The intent is to increase the load and/or reps achieved (i.e. volume load) over time. This will induce the two primary mechanisms of hypertrophy (e.g. mechanical tension and muscle damage) and thus, myofibrillar hypertrophy. Rep ranges will typically be between 5-15. Intensities will be
DB Spider Curls: – Set an adjustable incline bench to ~45º. Grab a DB in each hand and lie prone with your upper chest against the top/end of the bench.– Get a stable base with your feet. Pronate your scaps and think about slightly rounding your Tspine over the end
Smith Squats: – Move the bar in the Smith Machine to shoulder height. The bar should be at roughly your nipple line. Make sure it is fully rotated into the hook and locked in place. Adjust the stops (if available) to roughly mid thigh for safety.– Step up to the
