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Congratulations to Allegra for winning her IFBB Pro Card!
Now the next phase of Allegra’s journey begins and we’re excited to be along for the ride!
Send her all the love and praise – there’s nobody who deserves it more!
WHAT IS IT? Load Drop Sets (LDS) are probably the best known and most popular intensity technique. After taking a set to momentary failure, immediately reduce the load by ~20-30% and continue to another failure point. Between one and four drops are typical.HOW TO TRACK PROGRESSION? Progress should be tracked
Metabolic Stress: The intent is to stimulate blood flow to the target muscle, generating a build-up of cellular metabolites (i.e. lactate, H+, IGF-1, etc). This leads to the burning sensations that we know as the “pump” and, hopefully, sarcoplasmic hypertrophy. The load (and load progressions) are much less important here compared to
DB Skullcrushers: – Initialize your position by sitting on the end of a bench with a DB in each hand and resting on your thighs. Note: this can be done with various bench angles but we will use flat for this breakdown. – Begin by carefully rolling your body back
