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Client of the Month

Congratulations to Allegra for winning her IFBB Pro Card!

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Primary METABOLIC STRESS Movements

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

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Triple Progression

PRIMARY GOAL: Increase reps achieved across AT LEAST one set with a given weight For example, the program calls for “Barbell Back Squats- 3×8-12”: Typically, this would be followed until you hit the top end of a given rep range ON ALL SETS — then you would add weight and

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Ab Rollouts vs Pikes

Ab Rollouts: – Collect an ab wheel (also works with loadable bar with small, circular plates on it) and foam pad/yoga mat. Find a 3×8 foot space on flat ground with low friction. Turf or carpet won’t work as well as hard flooring or mats.– Kneel onto the pad with

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