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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!
PRIMARY GOAL: Increase the number of sets performed each week (or across a mesocycle) for a given exercise For example, the program calls for “Barbell Back Squats- 2×8-12”: Typically, volume progressions would be used in conjunction with a load/rep progression (i.e. linear, double, or triple). Increases in volume should be
The sequence of exercises within a training day will be dictated by alphabetical order with the letter being placed to the left of the exercise name and parameters thereafter: For example:A: Squats- 2×8-10Â Â B: RDLs- 4×10-12 Supersets, tri-sets, giant sets, and circuits are indicated by a matching letter proceeded by numbers
Recovery from training is paramount; without it, no progress can happen. So taking recovery seriously — and implementing effective strategies to improve it — can be one of the most impactful things you can do when trying to get jacked and strong.
