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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!
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.
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
WHAT IS IT? Load Drop Sets (LDS) are probably the best known and most popular intensity technique. After taking a set to momentary failure, immediately reduce the load by ~20-30% and continue to another failure point. Between one and four drops are typical. HOW TO TRACK PROGRESSION? Progress should be
