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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!
Barbell Push Press: – Setup J hooks on the outside of a full rack or in a half rack. Place a barbell across the hooks. The bar should be at the same level as your upper chest. – Step up to the bar and grip it firmly with your hands
Metabolic Stress: The intent is to stimulate blood flow to the target muscle, generating a build-up of cellular metabolites (i.e. lactate, H+, IGF-1, etc). This leads to the burning sensations that we know as the “pump” and, hopefully, sarcoplasmic hypertrophy. The load (and load progressions) are much less important here compared to
Inverted Row: – Set up in a power rack or Smith machine. Depending on goals, the modality used can differ between a straight bar, neutral bar (Swiss), or TRX straps/rings. I will proceed assuming TRX straps are being used.– Anchor the base strap to an overhead cross bar running parallel
