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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!
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
Tempo refers to the speed you perform each rep of an exercise. We can break tempo down into four components: 1) the eccentric, 2) the pause in the stretch, 3) the concentric, and 4) the pause in contraction. The eccentric, or “negative,” portion of a lift is when you are
In order to make the best possible gains, your training requires a certain amount of strategic variation. You can think of the variation principle as the need to (carefully and thoughtfully) alter certain training variables over time in order to keep novelty within the programming above a sufficient threshold. When
