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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!
There is plenty of evidence to support the idea that chronic sleep deprivation is one of the worst things we can do to ourselves if we expect to be able to train hard and recover from that hard training. Tons of essential processes happen while we sleep — including hormone
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
If you noticed positive trends in BOTH objective and subjective feedback for a particular exercise, rep scheme, intensity range, etc., it may be beneficial to continue with the same prescription into the next phase and milk it for all the progress you can get. Remember: do NOT start off your new training where you
