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Linear Progression

PRIMARY GOAL: Increase weight each week For example, the program calls for “Barbell Back Squats- 3×8-12”:  Typically, this would be followed until you are not able to match the previous weeks’ reps achieved OR until reps start to fall out of rep range. It is important to start progression more

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Intentional and Unprogrammed Rest Days

There will be times when you have to make an intelligent decision to take an unplanned rest day (or two) because of incomplete recovery from prior sessions. Example 1: You trained quads on Monday and are supposed to train them again on Thursday with a high volume and intensity, but

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Incline DB Curls vs DB Spider Curls

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

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