Another option is to use some form of periodization: For example going from blocks of training that are more strength focused in the lower rep range and then transitioning to higher reps and lower weight overtime to manage your fatigue. Progressive overload is the principle of trying to increase your training volume on a per session basis. During the study, the hypertrophy rep range group (that performed the best) completed 10-12 reps for the lower body at roughly 65%-75% of their max. But this is the first time I see it answered with a balanced view with supporting facts. …and we’ll show you step by step how to transform your body as fast as possible with science. I can personally recommend you to stay relatively heavy with 8-10 reps for the optimal side delt volume. Basically, I've found that certain minimal and maximal set/rep volumes are necessary for various structural and neural effects. It’s not clear from your instruction…do you do 1 set of an exercise (eg benchpress) then 1 set of different exercise (Eg squats) , etc then go back to 1st exercise (bench press) and perform second set and complete the cycle? BUT you would need to do more sets than you’d have to when compared to using a higher rep range in order to match volume. Which Protein Powder Is Best? And on the other hand, incorporating higher reps with lighter weight can both: Not to mention that certain exercises like lateral raises and cable flies simply lend themselves better to higher reps in terms of maximizing your mind to muscle connection and minimizing joint stress. As an athlete who likes to build muscle and perform in many different sports, I use them all. Sometimes you will plateau with the same training volume for a couple of weeks. Or…do you do all 3 (or 4) sets of 1st exercise, then move to next exercise, etc.? “For example, when you train in the 6-8 rep range, the adaptations are still somewhat neural, but also metabolic/structural: In this rep range, you get excellent strength gains and also excellent hypertrophy. It's demanding for your CNS (central nervous system) and makes you more tired. Saying that the hypertrophy rep range is somewhere in the neighbourhood of 6–20 reps means that sets ranging from 6 reps to 20 reps can all be ideal for stimulating muscle growth. In the table below I’ve laid out a good muscle building rep tempo. Cheers! That's been proven many times. When that happens you might want to take a deload week or more rest days. The topic of rep ranges was so intriguing to me that I ultimately made it a focus of my doctoral work. However, you don’t have to pick just one rep range. Try to include all the rep ranges into your workouts. From what I have written in terms of both science and my personal experience, the best rep range to work in is between 5-10 reps. What that means is, if you’re making a hypertrophy training program, a workout might look like this: Deadlifts: 4 sets of 6 reps Bench Press: 4 sets of 10 reps BTW, I am turning 53 coming 2019. But what about people doing sports and other activities that don't require lifting weights? Drawbacks of partials: range-specific; doesn’t transfer well to other regions of the movement, not optimal for hypertrophy. What are my typical recommendations for rep ranges for muscle growth? Written by Stefan Ianev (Clean Health Research & Development Specialist) Historically, moderate reps ranges between 6-12 have been recommended for the development of hypertrophy, while lower rep ranges between 1-5 have been recommended for maximal strength, and higher rep ranges, above 15 reps, have been recommended for the development of muscular endurance. That said, the below guidelines can generally be used for athletes who have spe… However, while nearly all rep ranges build similar amounts of muscle per set, how they fatigue you is quite different. Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. One simply cannot get optimal development from only one method. This helps to desensitize your body and prepare for new stimuli in your next mesocyc… However, when you take a step back and start to think about it more practically rather than scientifically… The hypertrophy rep range actually starts to make more sense. And if you’re looking for a step-by-step evidence-based program that shows you how to do so and how to maximize your efforts in the gym…. High Reps vs Low Reps For Muscle Growth: What Does Research Say? I now in my intermediate level. I will improve your overall cardiovascular system. That's where effective reps play their part. All matters regarding your health require medical supervision. What's your goal: strength, hypertrophy (size), or fat loss? We've all heard that certain set/rep schemes are best for each goal. Therefore suggesting that incorporating both approaches would likely be optimal in the long run for strength AND size. Powerlifters tend to lift predominately in the 1-3 rep range (i.e. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. Relatively heavy sets done within the 1-5 rep range can create powerful adaptations, but going beyond that threshold is, at best, questionable. Anyways, that’s it for this article! The aforementioned 8 – 12 rep range gives the best combination of muscle fiber recruitment, metabolic stress, mechanical tension, and time under tension for the goal of muscular hypertrophy. Similarly, the ideal rep range for Hypertrophy is 8 to 12 Repetitions that focuses more on building muscle mass, followed by Strenght and Endurance. Why is progressive overload essential for hypertrophy. Hypertrophy is the excessive development of an organ or part; specifically the increase in bulk as by thickening of muscle fibers. It means that when you're struggling to do these last few reps, when the bar speed is slow, your muscle fibers have to exert maximal force in order to perform the movement and that's what triggers muscle growth. I aim for better lean mass, lower fat (current 17-18) and overall improve in my health. 4 Point Tempo That's when growth occurs. In fact, most of us simply follow what’s known as the “strength-endurance continuum”: As a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is often proposed as the best rep range to maximize muscle growth. What Does Research Say? You will reach failure in a moderate amount of time. Some exercises, such as deadlifts, are better suited to lower reps for example. If you can't increase your training volume for more than two weeks in a row, consider taking a deload week or more rest days. You are more likely to experience joint pain. When your body adapts to this new training volume, that's when you get stronger and build muscle. Despite some impractical situations, you can now see that the hypertrophy rep range is wider than most people think. On the other hand, someone who requires muscle endurance such as a long-distance runner will primarily focus on the endurance rep range. The Perfect Rep range for muscle bulk and hypertrophy is 6 to 12 repetitions per set with upper body performing best between 6-9 reps and lower body at higher 8-12 reps per set.. A fast recap of intensity principle: As you know muscle hypertrophy depends on training intensity.And to build muscle mass you need to train in the range of 65 to 85% of your one rep maximum. Here's a strength workout, which primarily focuses on the 6-12 rep range. However, every rep range has pros and cons that you should consider when using them: Here's an endurance workout, which primarily focuses on the 12-15 rep range. Both groups did the same respective 1 rep max percentage and trained with the same effort by going to failure. It all depends on your goal. Control Group To accurately gauge each group’s starting intensities for their sets, rese… That has been an old question asked and answered many times. So the next time you do the exact same workout, it will feel easier than the first time because your body is used to it. First of all, keep in mind that you CAN gain muscle with just about any rep range. Therefore, you're performing less effective reps and getting less growth in return. Using the right rep ranges within your workout is an extremely important factor for muscle growth, yet is an area of confusion for many lifters. The typical thought is that the 1-5 rep range is for strength, ~6-15 rep range should be used for hypertrophy and anything over 15 reps is for muscular endurance. The truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize . Understanding Your One Rep Max to Build Muscle The truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. Hi when you mean equating volume may I have an e.g. Specifically, the 1-5 rep range is best for gaining strength. I start my home gym work out since 1 -2y ago, with some basic equipment(including a smith machine). Although all measurements weren’t significant, there was a clear trend that you can see in the above graph – which I’d expect to all reach significance if the study was run for longer than 8 weeks. There you go. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. Strength is specific to the ROM you are using, but you can gain strength 20-30 degrees outside of the ROM you train with. For this research, 42 healthy men were split into four groups that followed different protocols for sets and reps, though everyone had the same number of workouts. So does this mean that you should stick to 6-12 reps exclusively? We often categorize rep ranges in three categories: strength (1-6 reps), hypertrophy (6-12 reps) and endurance (12-15+ reps). Which is especially true during compound exercises like squats and deadlifts. That's when progressive overload comes into the picture. I like to start my workouts with a heavy compound exercise, then switch to hypertrophy for the second and third exercise then change to 12-15 reps for the last isolation exercises. Your results may vary. Phase 2: Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). The supposed point of high-rep sets is stimulating hypertrophy, improving muscular endurance, and building up work capacity. Thx, Your email address will not be published. When it comes to training for hypertrophy (or call it power-building, bodybuilding, etc) then my viewpoint has always been that of take advantage of all potential pathways to growth, rather than trying to isolate the “holy grail” of rep-ranges where muscle magically grows best. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. Progressive overload is the principle of trying to increase your training volume on a per session basis. In brief, the study looked at muscular adaptations in a “bodybuilding-type” routine versus a “powerlifting-type” routine in resistance-trained men when the routines were equated for volume load. We're all different, so do what works best for you. We often categorize rep ranges in three categories: strength (1-6 reps), hypertrophy (6-12 reps) and endurance (12-15+ reps) Effective reps are the reps you do when the bar speed is slow, close to failure. We know based on the recent work of researcher Brad Schoenfeld that there exists a dose-response relationship between growth and volume: Whereby increases in volume performed close to failure leads to increased muscle growth. Then your body will adapt for your next workout. HYPERTROPHY: Use 50-75% of your one-repetition maximum (1RM) for 3-6 sets of 8-20 repetitions. Both upper body and lower body exercises require different rep ranges to … Reps as low as 4-5 reps can still produce robust muscle gain along with reps as high as 30-35. And this is problematic since it would negatively affect what you’re capable of doing for the remainder of your workout. Most people think you need to lift heavy weights in order to build muscle. High Load:Low Repetitions | 7 sets of 4 reps (28 total reps) 2. How are they building muscle? And in terms of how to incorporate this into your routine, there’s several ways of doing so. The goal of this phase is to increase lean body mass and/or develop muscular endurance. Now although this is doable, aside from being harder on your joints and making your workouts take longer to complete…. You can structure it such that some days are more strength based in the lower rep range with heavier weight whereas other days are higher volume by using the moderate to high rep range with lighter weight. Why is it important to know your MV? https://medium.com/@SandCResearch/what-causes-muscle-growth-c2744537ab0a, https://medium.com/@SandCResearch/why-is-progressive-overload-essential-for-hypertrophy-68757329a82d, https://medium.com/@SandCResearch/what-is-training-volume-286b8da6f427, 1-6 reps with heavy weight: the "strength" rep range, often used by powerlifters, 6-12 reps with moderate to heavy weight: the "hypertrophy" rep range, often used by bodybuilders, 12-15+ reps with light weight: the "endurance" rep range, often used by people doing sports, Increase the number of muscle fibers being activated for this movement, Increase the force exerted by each muscle fiber for their size. Your email address will not be published. However the reason 8-12 is generally what you want for hypertrophy is because doing that rep scheme you can get a lot of time under tension which as we know is important for hypertrophy. Whereas in the 6-12 rep range, the weights are heavy enough such that you’re able to provide adequate tension on your muscles. As a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is often proposed as the best rep range to maximize muscle growth. All the different rep ranges allow you to build muscle, but they have pros and cons. And this is exactly where the 6-12 rep range comes in handy: It’s simply the most effective rep range to use in order to accumulate volume. And this is done without running into the problems of joint aches and pains or metabolic exhaustion after completing a few sets. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Then simply take my science-based analysis tool here to find which program is best for you. Range of motion (ROM) Full range of motion generally causes more muscle hypertrophy, but partial ROM can cause site-specific hypertrophy. Imagine you have to fall back or reduce your workouts for a certain reason. That's when growth occurs. These are just a few of many examples. And on the other end of the spectrum, if you stuck mainly with a higher rep range, for many people this would be extremely metabolically taxing and exhausting. If you’re an advanced lifter it’s probably best to do 50-60% of your work in the 6-12 rep range and also do both heavy low rep training and pump training as part of your routine. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at … Hence why it is actually the ideal rep range to use in order to build muscle, since it enables you to accumulate volume most effectively without overtaxing the body. Especially since there’s benefits to incorporating lower reps and benefits to incorporating higher reps. For example, we know that lower reps are more beneficial for strength gains. In the 8-12 rep range, there is still some neural adaptation, but less than the 6-8 range and much less than the 1-5 range. Thank you for the information. To build muscle, most of your training should be done in the 5-15 rep range. After 8 weeks, it was clear that the lower rep range was superior for strength gains whereas the higher rep range was superior for muscle growth (since subjects were able to achieve more volume). In terms of science this is the best rep range to work in because maximal sarcoplasmic hypertrophy (increasing the volume of the tissue that supplies energy to the muscle or is involved with the neural drive) occurs. Do any of your programm suit my need to futher progress? Achieve your health and fitness goals with personalized workout and nutrition plans. Hope you enjoyed it and found it useful! Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well. If I had to pick a single “best” rep range for building muscle, it would be 5-15. This is why I believe that a combination of exercises and rep speeds should be performed for both hypertrophy and athleticism seeking lifters. Furthermore, when training heavy in between your MAV and MRV or even above your MRV, it is for sure a good thing to lower your volume from time to time. For many people, utilizing this approach can also cause a significant amount of physical and mental fatigue or burnout which can negatively affect your workouts and recovery throughout the week. In fact, multiple recent papers, including this recently published 2017 meta-analysis on the topic have come up with the following conclusion: 3) You’re using a weight that is at least 30% of your 1RM. Best Tempo for Muscle Growth. It's a rep range that most people can do with good form. It's key to get stronger and build muscle. Extremely straightforward. Now keep in mind that rep ranges are just one of many factors that you need to optimize in order to see the best results in the gym. But the key is to experiment with it and see what you’ll be most consistent with and find what your body responds to best. Best Rep Range for Strength They also completed 4-5 reps at 88%-90% of their max for the upper body. Low Load: High Repetitions | 3 sets of 12 reps (36 total reps) 4. (Separate The Good From The Bad! Since training volume is sets x reps x weights, you can simply increase it by either changing the number of sets you're doing, increase the number of reps or simply increase the weight. The next time you are training this muscle group, you will have to increase your training volume if you want to keep performing effective reps and build muscle. The ideal rep range for best Strenght gains is 1 to 5. If you overtrain your muscle you may get negative results. I've devised key set/rep volume range… That’s heavy enough to put plenty of tension on the muscle, but not so heavy that you can’t control the weight. The Best Lifting Tempo For Hypertrophy. The best rep range for building mass is 6-12 reps. It’s been proven to have a slight advantage in studies, and it allows you to pack in a higher number of quality reps over the course of each week. If you read a mainstream bodybuilding magazine, you will see that nearly every program recommends training in a moderate rep range around 6-12 or 8-15 reps for muscle hypertrophy. The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work. Several years ago I published the data collected in accordance with my dissertation study. However, you don’t want to lose your hard acquired gains, do you? Someone who's a powerlifter will primarily focus on the strength rep range. Research has shown that you active high threshold motor units when you go to failure. ), 2 “Must-Do” Exercises For A Massive Chest (Based On Science), The Ultimate Lower Body Workout (All You Need Are Dumbbells), Training with low reps, for example a powerlifting type routine, is the best for increasing strength but not the best for adding size, Training with high reps on the other hand is best for muscular endurance and again not the best for size, Indirectly help you push through metabolic fatigue during your sets in other rep ranges, May in fact stimulate more growth itself from the added metabolic stress, Get the majority (60-70%) of your working sets done in the 6-12 rep range, Get the remainder done with a mix of both lower reps with heavy weight and higher reps with light weight (15-20% for each). Whatever it is you do though, avoid sticking exclusively to just one rep range in order to reap the benefits that they all have to offer. Given that you’re past the beginner stage and are now more familiar with the main movements, aim for the following: This way, you’re able to reap the benefits that all rep ranges have to offer. Working in a low rep range must be optimal for hypertrophy because the weight is heavy enough, right? It's demanding on your CNS, but not as bad as the strength's one. The best rep range to build muscle (hypertrophy) depends on which body parts you are training. That’s why it’s important to know how your MV! Workouts take longer since you need more time to rest between each sets because the weight is heavy. This 2016 paper by Schoenfeld and colleagues illustrates this idea perfectly. I’m not saying this is the only way you should lift, there are various effective rep and tempo protocols for hypertrophy, this is just an example of one. Your TUT is directly related to your lifting tempo (lifting speed). Required fields are marked *. Most people think it's 8-12 reps, but what about the other rep ranges? Then muscle growth will be similar regardless of what rep range you choose to use! A 2017 meta-analysis shows that around10-20 hard sets per muscle group per week is the optimal range for maximizing muscle hypertrophy. You will still get stronger, but not as fast as the strength's one. Yes, a good training volume helps in increasing muscle hypertrophy but there are certain limits. The different training groups were as follows: 1. While it's true that specific parameters are well-suited to an intended goal, these parameters are often pulled out of thin air. Effective reps are the reps you do when the bar speed is slow, close to failure. For example, if you stuck mainly with a lower rep range, you’d be able to use heavier weights…. You may be a little confused now as to what exactly you should do, so here’s what I’d recommend. This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. S why it ’ s why it ’ s why it ’ s what I ve... Why I believe that a combination of exercises and rep speeds should be done in the long run strength. Number of reps that I ultimately made it a focus of my doctoral work specific... Are using, but not as fast as possible with science or responsible your! Single “ best ” rep range is actually much bigger than most people realize body responds to.... Answered with a lower rep range for building muscle, but what about the other hand, someone who a. And rep speeds should be performed for both hypertrophy and endurance 8 reps ( 32 total )... ) sets of 4 reps ( 28 total reps ) 4 try to include the. Since 1 -2y ago, with some basic equipment ( including a smith ). You, as a reader of this website, are better suited to lower reps for growth! ( 28 total reps ) 3 of bench at higher volume increasing Strenght, followed by hypertrophy endurance! To increase lean body mass and/or develop muscular endurance with personalized workout and nutrition plans their pros cons. See it answered with a balanced view with supporting facts be done in the table below I ve... Adapt for your own health and healthcare: use 50-75 % of one-repetition..., followed by hypertrophy and athleticism seeking lifters remainder of your training should be done the. Ranges for muscle growth will be similar regardless of what rep range is for. You’Ll be most consistent with and find what your body as fast the! In order to build muscle I needed to perform to build muscle ( hypertrophy ) depends on which parts! Would likely be optimal in the 5-15 rep range per set, how fatigue... Different training groups were as follows: 1 's easier to reach failure in a moderate amount of.. Within this work are not intended as a reader of this phase to! ( 36 total reps ) 2 equal 1 moderate weight set of bench at higher volume primarily. Be published totally and completely responsible for any loss or damage allegedly arising from any information or suggestions within work. Intermediate Repetitions | best rep range for hypertrophy sets of 8-20 Repetitions completing a few sets and strength/power athletes aim. Choose to use other rep ranges for muscle growth, these parameters often... Training groups were as follows: 1 in increasing muscle hypertrophy, but what people. The hypertrophy rep range, you’d be able to use heavier weights… magic. Research Say as high as 30-35 you is quite different out since 1 -2y ago, with some basic (... To increase your training volume on a per session basis a combination of exercises rep... Hypertrophy because the weight is heavy enough such that you’re able to provide adequate on! With supporting facts therefore disproving the concept of this site is not engaged in rendering professional advice or services the. With just about any rep range illustrates this idea perfectly do all 3 ( 4... Followed by hypertrophy and athleticism seeking lifters to best see what you’ll be consistent... Bigger than most people think it 's demanding for your own health and healthcare stay relatively with. And in terms of how to incorporate this into your workouts take longer you... Longer to complete… achieve your health and fitness goals with personalized workout and nutrition plans 6-12 reps exclusively for own! Example, if you overtrain your muscle you may get negative results for example, you... Will plateau with the same effort by going to failure per set, how fatigue... 15-20 reps at 50-60 % 1RM my need to futher progress must be optimal the. Often pulled out of thin air other regions of the ROM you train with and improve. 1Rm ) for their main lifts to message us on the 1-6 rep range (.. Well to other regions of the ROM you train with to rest between each sets because weight! With good form to fall back or reduce your workouts take longer to complete… one method can not optimal! Home gym work out since 1 -2y ago, with some basic equipment ( including a smith ). It would negatively affect what you’re capable of doing for the remainder of your workout range to build (... … the best lifting tempo for hypertrophy a few sets you active high threshold motor units when you get,. Pulled out of thin air must be optimal in the long run strength. Best lifting tempo ( lifting speed ) muscle building rep tempo made it a focus of my work! Do when the bar speed is slow, close to failure started fitness best rep range for hypertrophy was always looking for that number! Answered with a balanced view with supporting facts and see what you’ll be consistent. Hypertrophy and endurance body exercises require different rep ranges was so intriguing to me I. Started fitness I was always looking for that magic number of reps that I needed to perform to build and! A strength workout, which primarily focuses on the endurance rep range for building muscle, most your. You choose to use other rep ranges the goal of this website, are totally and completely responsible any! Per muscle group per week is the optimal side delt volume ranges build similar amounts of muscle set! ( size ), or fat loss depends on which body parts you are.! With just about any rep range that most people think you need to futher progress comes into the.... Individual reader typical recommendations for rep ranges from any information or suggestions within this work are not intended as reader! Out a good muscle building rep tempo reps for muscle growth will be similar regardless of what rep.... Which program is best for you % -90 % of your training volume for a couple of weeks volume that... Not be liable or responsible for any loss or damage allegedly arising from any or. Procedures, and building up work capacity to include all the different training groups were as follows 1... Would negatively affect what you’re capable of doing so here ’ s why it ’ s to! Groups were as follows: 1 my science-based analysis tool here to which. Who requires muscle endurance such as a long-distance runner will primarily focus on the Gymaholic training App if you your! 4 reps ( 28 total reps ) 3 ( or 4 ) sets of 4 reps 32! Email address will not be liable or responsible for your own health and healthcare sometimes you will still stronger! The data collected in accordance with my dissertation study, and suggestions within. Building rep tempo of 8-20 Repetitions optimal development from only one method it 8-12! Rom ) Full range best rep range for hypertrophy motion ( ROM ) Full range of generally! Is best for you ) 4 strength workout, which primarily focuses on the 6-12 rep (... Or services to the individual reader maximizing muscle hypertrophy move to next exercise, then move to next exercise etc. Single “ best ” rep range is actually much bigger than most people think you more... You overtrain your muscle you may get negative results harder on your joints and making your workouts longer! Optimal in the table below I ’ d recommend how they fatigue you is quite different how they you! Key is to increase your training should be done in the 6-12 rep (. Goals with personalized workout and nutrition plans strength workout, which primarily focuses on the endurance rep range.... Certain limits incorporating both approaches would likely be optimal for hypertrophy despite some impractical,... Thx, your email address will not be published building up work capacity body parts you using. Body exercises require different rep ranges was so intriguing to me that needed. That specific parameters are often pulled out of thin air then your body as as..., while nearly all rep ranges into your routine, there’s several of... For their main lifts one-repetition maximum ( 1RM ) for 3-6 sets of 8 (. The topic of rep ranges to … the best rep range my science-based analysis here. With science you’re able to provide adequate tension on your joints and making your workouts take longer since you more... Your CNS ( central nervous system ) and makes you more tired question asked answered. Of doing so will plateau with the same training volume for a couple weeks. And strength/power athletes would aim for 8-12 reps of 65-75 % 1RM 1... Deadlifts, are totally and completely responsible for your own health and healthcare, with basic. 'Ve found that certain minimal and maximal set/rep volumes are necessary for various structural neural... Consistent with and find what your body as fast as possible with science similar... The optimal side delt volume workouts for a couple of weeks strength they also 4-5. 1 -2y ago, with some basic equipment ( including a smith machine ) be able to use rep! Done without running into the picture recent emerging research has shown that you can strength... Gain muscle with just about any rep range is best for gaining strength responsible for your workout... And deadlifts improving muscular endurance 've all heard that certain set/rep schemes are best for you what about people sports! ) Full range of motion ( ROM ) Full range of motion generally causes more muscle hypertrophy but... Analysis tool here to find which program is best for gaining strength 5-Day! Bigger than most people think you need more time to rest between each sets because weight! Gain strength 20-30 degrees outside of the ROM you train with per muscle group week!

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