WEEK 7
WEEK 7 of BellaBUILD
This week, we’ll introduce some new techniques such as pre-exhaustion and drop sets.
Leg extensions before performing compound movements is an example of this, as the leg curls will pre-exhaust the quads and help other muscles work harder.
For the drop set, you’ll do as many reps as you can, go to a lighter weight and repeat until failure. Then, you’ll decrease the weight once more before going to failure again.
Make sure to warm up by walking, biking, jogging in place, side stepping, or jumping rope for a few minutes before warm-up exercises.
Allow up to 3 minutes rest between compound exercises, and 45 seconds to one minute rest between isolation/easier lifts.
Keep an eye on recovery between sets. For leaning down, you can shorten recovery between sets.
As long as you feel recovered, you can start the next set.
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For more details, see the Getting Started page and video.
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