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Congratulations to Allegra for winning her IFBB Pro Card!
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Execution Cues: – Ideally, the movement will be started from a rack or elevated height to save energy. In this case, setup a bar in J hooks roughly mid thigh or just about ~2-3 inches beneath your fully extended arms when standing tall. Grip should be just outside the thighs.
WHAT IS IT? Myoreps are a way to efficiently increase the volume of effective reps. After performing an initial set of 12-20 reps to, or very close to, technical failure, continue with sets of 3-5 reps using the same load separated by 3-5 deep breaths (or 10-15 seconds) as rest.
WHAT IS IT? The 2 Up/1 Down technique is a way to overload the eccentric phase of the rep by performing the concentric bilaterally and the eccentric unilaterally. HOW TO TRACK PROGRESSION? Progression can be tracked in a standard, progressively-overloading manner—through load and reps increases over time. Though this is
