Скачать или смотреть How to Do Dirty 30’s | High-Rep Training Method

IFBB Pros Rafe and Melissa Teich from Beast Strong Powerhouse demonstrate Dirty 30’s — a brutal high-rep training method that pushes muscles past their limits for growth, endurance, and conditioning.

Dirty 30’s are performed by doing:
-10 reps slow & controlled
-10 reps at normal speed
-10 explosive reps

This method can be applied to curls, shoulder raises, tricep pushdowns, and more to create maximum muscle fatigue and pump. Perfect for accessory movements to finish off a workout.

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