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em🤠💛🌯🤩💪🏼 on Instagram: "Day 5 Trying a wave loading protocol with some of my key lifts with the aim of increasing strength. For example Set 1 = 7 reps, Set 2 = 5 reps, Set 3 = 3 reps, as the reps decreases weight increases. Full body session: Back squat - 7/5/3 B stance hip thrust - 7/5/3 Eccentric pull ups - 3/3/3 Tricep dips - 3/3/3/3 SL Box calf raises - 12/10/8 Finished the session with some off feet con. #fullbody #strength #workout #gym #training #challenge #daily #everyday #gymshark
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em🤠💛🌯🤩💪🏼 on Instagram: "Day 5 Trying a wave loading protocol with some of my key lifts with the aim of increasing strength. For example Set 1 = 7 reps, Set 2 = 5 reps, Set 3 = 3 reps, as the reps decreases weight increases. Full body session: Back squat - 7/5/3 B stance hip thrust - 7/5/3 Eccentric pull ups - 3/3/3 Tricep dips - 3/3/3/3 SL Box calf raises - 12/10/8 Finished the session with some off feet con. #fullbody #strength #workout #gym #training #challenge #daily #everyday #gymshark
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Instagramempalmerfitness
Aymen Amri on Instagram: "Read caption👇 1️⃣ Wave Loading Switch between lighter and heavier sets, like 3 reps at 85 percent, 2 reps at 90 percent, and 1 rep at 95 percent. This fires up your nervous system so you can use more muscle fibers and lift heavier. 2️⃣ Cluster Sets Break one heavy set into mini sets with short rests. Do 2 reps, rest 10 seconds, then 1 rep, then 1 rep. This keeps each rep fast and clean so you build real strength without losing form. 3️⃣ Strength Skill Work Use moderate
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Aymen Amri on Instagram: "Read caption👇 1️⃣ Wave Loading Switch between lighter and heavier sets, like 3 reps at 85 percent, 2 reps at 90 percent, and 1 rep at 95 percent. This fires up your nervous system so you can use more muscle fibers and lift heavier. 2️⃣ Cluster Sets Break one heavy set into mini sets with short rests. Do 2 reps, rest 10 seconds, then 1 rep, then 1 rep. This keeps each rep fast and clean so you build real strength without losing form. 3️⃣ Strength Skill Work Use moderate
5K views5 months ago
Instagramaymen.amri_
READ CAPTION ⬇️ 3 ways to build strength so fast it feels illegal. 1️⃣ Wave Loading: Cycle between slightly lighter & heavier sets (example: 3 reps @85%, 2 @90%, 1 @95%): - Tricks your nervous system to fire harder = rapid strength jumps. 2️⃣ Cluster Sets: Break sets into small clusters (2-1-1) with 10s rest. - Keeps every rep explosive under heavy load = more quality strength reps. 3️⃣ Strength-Skill Training: Lift almost daily with lighter weights (60-75%). - Builds perfect technique & neural
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READ CAPTION ⬇️ 3 ways to build strength so fast it feels illegal. 1️⃣ Wave Loading: Cycle between slightly lighter & heavier sets (example: 3 reps @85%, 2 @90%, 1 @95%): - Tricks your nervous system to fire harder = rapid strength jumps. 2️⃣ Cluster Sets: Break sets into small clusters (2-1-1) with 10s rest. - Keeps every rep explosive under heavy load = more quality strength reps. 3️⃣ Strength-Skill Training: Lift almost daily with lighter weights (60-75%). - Builds perfect technique & neural
269 views3 months ago
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