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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!
A deload is a period of time — typically one training week but can be as short as 3-4 days — in which the goal is to reduce systemic and local fatigue through reductions in volume, intensity and/or relative load. Deloads are implemented after the culmination of a hard mesocycle
WHAT IS IT? Marathon sets are defined by a rep target (subject to the trainee’s goals) that is meant to be achieved in as few total sets or time as possible. Typically, these will be done in a quasi-Rest-Pause fashion with less-than-full rest periods and sets taken to (or close
Generally, we recommend taking as much time between sets as needed until you are fully recovered from your prior effort and ready to again perform at your best. This “full” rest can be anywhere from 2-5 minutes (for heavy, intense, overload-focused sets) and 1-3 minutes (for lighter and more metabolically
