Get in plenty of protein but don't overdo it, 0.8g per lb of bodyweight is more than enough! Some gurus claim deadlifts will thicken your waist and heavy back squats will overdevelop your glutes. (Same weight for all 10 sets and sometimes I add rest pause to hit 10 reps every set. Chris, Upright row is a good compound and an opposing movement - adds to the muscle development. Did you read the section Option #1: Combining Goals from this article? How much of a drop in total reps is acceptable when adding weight? I think crossfit would be a mighty shitty way to go about it compared to a program aimed specifically at muscle growth. For building muscle? Sets and Reps - the 3rd way is the typical bodybuilding Sets/Reps routine. Hard things yield the best results, and the Overhead Press is a great example of this. Theyll grow well from compounds alone. Squats, pull-ups, dips, cleans, push presses, snatches, and high pulls are all big, powerful moves that stress a lot of muscle in a good way. I've gotten so much stronger following this program. 5-8. Even though its not the most optimal, I still want to know how it works. Id also deload when switching from one cycle to the next. Or, the results you fail to get because youre just not training optimally for your specific goal. At least a little. Cookie Policy - We send you the latest workouts, videos, expert guides and deals. For this reason, it builds unparalleled strength and adds layers of muscle mass onto your frame. Keep your calories at 300 to 500 above maintenance levels, and your protein intake no less than 200 grams per day. Generally speaking, someone only interested in getting strong will do best spending the majority of their time in the 1-8 rep range. L-Sit Pull Ups 101: When Pull Ups Become Too Easy, Detailed 7-day Meal Plan for Fat Loss and Muscle Gain, Dont Always Trust What You See An Experiment, Increase Your Deadlift Using This Mental Cue. Be it increasing strength, building muscle or anything in between. Hi. Some pull-ups and rows will do the trick! None of the above examples are super huge differences, but they are still differences that will most definitely have an impact on the results you get. High volume rep work seems to be the spark that many trainees needed to re-ignite progress. Last updated on May 19th, 2020 at 09:35 amThis one week Pilates workout plan features full-body Pilates routines, cardio Pilates and Pilates videos for your abs and lower body. Its just that I make awesome progress so far using those two exercises (or either one of them) and from that perspective itd be strange or even dumb to abandon them, Im however planning to use your Muscle Building Workout Routine and definitely dont wanna screw with it by substituting something since its well thought-out. I find that I cannot give shoulders 100% if I already burned myself out from chest right before, so push days are not very appealing to me. A broad muscular chest, massive arms, and a popping six-pack. Then I dropped the weight to 35 and finished the last 2 sets with 10 each. You know, something like The Muscle Building Workout Routine or the many programs included in Superior Muscle Growth. A deficit isnt really the time to make changes to your program. Like I said before, the goals go hand in hand. Bridge The Bridge is a great starting exercise. One thing though Id really like to fully understand, what is the science behind strength vs size? Coach is part of Future plc, an international media group and leading digital publisher. I see he is no longer in your list of authors. For example, Im a fan of Starting Strength and have recommended it many times. 2. Doing 100 sets of 100 exercises to blast your muscles from every angle., Lets again say youre using an upper/lower based routine. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. Or would I be better increasing rep range/reducing rest time or decreasing rep range/increasing rest time? Yup, this is another perfect example of the overlap Ive been mentioning. WEEK 1 Follow set and rep prescriptions laid out below. Stand tall, holding a light dumbbell in each hand with palms facing. Despite the prevalence of these stereotypes, the majority of bodybuilders are big, lean, and strong. Yeah, thats NOTwhat I mean at all when I say training for muscle and size. Instead, I mean using a program that is, above all else, focused on progressive overload and adjusts all of its components (training split, frequency, intensity, volume, rep ranges, rest times, exercise selection, etc.) They will give you that thick and strong look. For example, my bench has hit a plateau at 58.5kg doing 3 sets of 10 reps. Ive got my diet, sleep, pre and post-workout nutrition all working like clockwork. I think the wild 20 is awesome for the other main lifts, just not deadlifts. Keep your wits about you, because not every exercise begins with you lowering the weight, in which case you need to follow the third number rather than the first. Lunges will primarily work your quadriceps muscles, but they also engage the glutes, hamstrings, and core to stabilize you throughout the movement. The bench press is not safe for my arm. But when your goal is to put on as much size as possible, you need to choose exercises that allow you to lift as much as possible. Thank you, Hey Jerry - yes, you'll increase weight when you feel necessary. Thats exactly why its one of the big three lifts used in & By the way, from the two methods you described in option #1 of combining goals, which would you say works best? Quick question: In your Muscle Building workout routine you design it so that the exercises are broken into groups of 3 sets, or in some cases even as low as 2. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. You're probably cool with this, but you can opt-out if you wish. When I stumbled across your site offering such wonderful information for free (thank you so much by the way), I was fascinated by your recommendations on finding that optimal range for volume, but then, as you can see, I am still looking to game the system and am in need of more parameters. When training for strength, a bit more rest is recommended. With that out of the way, theres one final question that still needs to be answered: What do you do if your primary goal is to both get strong AND build muscle? In some cases, this could be true, but it doesn't matter! Cardio is also very important for your conditioning. Also, if you lift weights and dont care about your strength, then Im not talking to you. You should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Skull Crushers can ever do. So again, and I cant overstate this enough regardless of whether youre only interested in strength or size, getting stronger is still priority #1. Upper Body Strength Bench press 34-6 Barbell row 34-6 Incline dumbbell bench 36-8 Lat pulldown 36-8 Lateral raises 38-10 Ez bar curl 38-10 Skullcrushers 38-10, Upper Body Hypertrophy Military Press 38-10 Pullups 38-10 Dumbbell bench 310-12 Seated Row 310-12 Incline fly 312-15 Tricep pushdown 312-15 Db curl 312-15. If you want to get strong and big, then get strong at the basic exercises like rows, chins, presses, squats and deadlifts, instead of adding a new exercises for each body part every 2 weeks. I have read in many places about more muscle burning more calories, even while resting. To make that volume wanted instead, other adjustments would need to be made to compensate for it. Upright Row - 3 sets of 10. Would you recommend 3 week cycles? A whole book can be written on this topic, but youll get a good overview after reading this article. I want to add both size and strength before joining the military. When you progressively load higher weights with these compound exercises over time, your muscles and CNS adapt to get stronger, and the stronger you get, the bigger your body becomes naturally. Protein powder is a convenient source, but its easy to get what you need from food, which will also contain other important nutrients. Not to say its impossible, just harder and less ideal. Press the weights up until your arms are straight, then lower them back to the start under control. Oh, and it is also one of the manliest exercises. Once again I am mainly oriented around building muscle. Just like one is able to mix strength and size goals, would one be able to mix strength and endurance goals. Using bands instead of a cable machine allows you to do these exercises anywhere, adding a level of convenience you would not have otherwise. hi steve this program looks great and can't wait to get started on it can i structure this so i do chest on monday back on tuesday shoulders on wednesday legs on thursday doing wild 20 on these days then arms on friday doing double down i work long hours and i'm limited to the time i have in the gym thanks in advance for your input. You will find that once you are able to reach 20 reps on your money set, progress and weight additions will start to occur quite frequently. the next workout) 10 x 58.5 (Set 1), 10 x 58.5 (Set 2) and 6 x 58.5kg [failure] (Set 3) adding a couple of extra reps to the bench each workout has been the norm since first hitting 55.0kg. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. I know that once one overcomes the noob gains (which I already have which may sound surprising) progress isnt as fast, but for most people this will happen when they are benching in the range of 70-100 kg. Hold a barbell using an overhand grip, hands just outside your legs, and lean forward from the hips. But i love it. Visit our corporate site (opens in new tab). These cookies will be stored in your browser only with your consent. And yes i know its sad Also can i add cardio to the end of every workout? In this case, 1-3 minutes between sets tends to be ideal. My only issue is with the wild 20 deadlifts. Even if the bench press stimulates your pecs in crazy fashion, your lower chest will be doing most of the work. Ohhhh, I know I get it. This mens workout routine provides you 5 days of resistance training. At what weight level do you think would be ideal to stop focusing on weight and switch to a more focused intermediate program of strength training with a calorie surplus. James, 2 quick questions, should the rest between all sets other than the wild 20 sets be between 2 and 5 minutes to allow Creatine levels to build back up? If you don't want to watch the clock and you're pretty keyed into your body then just lift when you're ready. Some guys can grow their shoulders with nothing but the bench press, but they're freaks. Everybody likes different exercises and styles. Get Clear On Your Goals. Exercises to Improve Pushups; Workouts. But opting out of some of these cookies may have an effect on your browsing experience. Its just the safer/smarter thing to do when youre designing programs for a potentially infinite number of people to use. Pretty much. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start. For a beginner, I really wouldnt worry about it at all. Building muscle is easy, but doing it without gaining too much body fat is the real hard work. And my point is that the opposite is equally true. Stand tall holding a dumbbell over your head with both hands, arms straight. Should I take the weight off and do body weight pull ups to get into that rep range? For a guy, the ideal situation for going into a surplus and starting a legit muscle building program is typically around 10-13% body fat (or less). Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. I have been looking at the Full body giant set with Density programs. Deadlifts. Theres a lot of ways to do it. Here is a sample training split. Stick with JUST the major compound lifts. The muscle will take care of itself. Skip the high-rep crunches, and strengthen your core with some heavy sit-ups. So, pretty much anything that involves using my arms is out of the question. Or try lifting heavy early in the week and lifting moderate later in the week. SC, Just a question: Im having some serious doubts lately about which routine to follow.. Ive been following your upper/lower split routine for the last year, just changing rep ranges and exercise, but Im getting a bit bored lately. If there was an upper body squat, it would be the bench press. Similarly,while it is very possible for strength gains to be neural (or even technical) rather than muscular, getting stronger is usually going to cause muscle to be built (assuming youre eating to support it). Again I truly understand its not optimal but I love only doing the primary exercises and nothing else. Im sure you have a definite reason for not even mentioning them in any workout except for not doing them and Im interested in that one before I pick up one of those routines. Exercises to Improve Pushups; Workouts. Justin Woltering is a distinguished Fitness Expert, Author, and Dymatize Sponsored Athlete. You need to identify your main training goal before you start writing your program. In this workout program it wont be a priority, but you want to add these kind of workouts on the long run. Is it going to be effective? I hadn't maxed on bench in years and equalled my PR easily. Just what is the difference (if any) between training to build muscle, training to get strong and training for an equal combination of strength AND size? How to Construct the Best 5-Day Workout Split Day 1: Shoulders Day 2: Chest Day 3: Arms Day 4: Legs Day 5: Back Theres nothing magic about 2 sets, or 3 sets, or 4 sets, or 5, 6, 7 or whatever else. The lower-leg size you start with is largely genetic, but you won't build any new mass down there without busting your ass on some calf raises. Using the same weight 7th set? Make sure you get enough of both! Because my goal is to get stronger but I still want to build some muscles. But, mixing really heavy endurance goals with heavy strength goals is pretty tough. I just have one quick question. And getting strong doing sets of 5 is great. Try This Full-Body Strength Session From Lillie Bailey, Try a single issue or save on a subscription, Issues delivered straight to your door or device. should i do cardio (intervals) if my goals are fat loss and muscle/strength? Make sure youre also eating enough carbs to provide the energy to power your training sessions. We also use third-party cookies that help us analyze and understand how you use this website. Day 1: Squat 1 Barbell Squat 5 sets, 5 reps 2 Leg Press 3 sets, 15 reps 3 Stiff-Legged Dumbbell Deadlift 3 sets, 20 reps 4 Decline Crunch 3 For your Wild 20 sets I suggest using the following start weights if your bench press max is under 240, your squat max is under 350, your deadlift max is under 400, your barbell row max is under 225 and your military press is under 150. Great article. I was 290. Its certainly possible to combine weight training and normal amounts of cardio. Do you know of any good diet/eating regiments for this workout.diet is the one thing I've always had trouble with ..seeing as I work third shift. Repeat 10-15 times on each leg. As long as everything else is done right, just about any sane split can work for damn near every goal. Bend your right knee and lift it over your hips, foot flexed. This website uses cookies to improve your experience. For example, doing chest while still benching only 135 pounds. Simply do the four workouts in order every week, sticking to the exercises, sets, reps, tempo (explained below) and rest periods detailed. If you gained weight (0.25-0.5 lbs per week) then keep your calories the same. I really wanted to try it out, but a lot of people said that while it DOES increase strength, it doesnt increase muscle mass as much. Hi, at the moment Im trying to lose BF but I really want to focus more on my delts. Let me know your thoughts! So can I increase my bench more by training for size or strength? I cant recommend it enough. Web page addresses and e-mail addresses turn into links automatically. Over the course of 6 months this could potentially add 30 to 50 pounds to your bench press, squat or deadlift. I then switched to a pyramid style program (10,8,6,4,2 increasing weight each set). Thanks. For example, if i wanted to increase the size of my back, but not my chest, would a workout like this train mainly strength in my chest and mainly size in my back? Here they are: The ultimate strength builder and the foundation of most strength training programs. Do you have a push day? Workout Routines For Men Search. However, some rep ranges are just much more ideal for certain goals than others. 1. Do I just increase it when I feel like I'm ready to increase? As for punching through a wall neither training for strength or size would be the right way. and in general? He has featured on the cover of Mens Fitness UK twice and has co-authored Amazon best-sellers including 12-Week Body Plan. Its more expensive than cooking for yourself, but less expensive and healthier than a Deliveroo habit. C4 Sport Pre Workout Powder Top Pick. Never used it myself, but 5/3/1 has always looked like a pretty good program. Wish I came across this website sooner, would of cut out all the bullshit and crap advice ive been given. so can i alter the rep ranges to train strength and hypertrophy on different days? Top 8 Best Pre Workouts for Teens Reviewed. Mix Hydraulic with 10-12 ounces of water and consume products 20-30 minutes prior to training. I was sceptical before starting this program , after four months of serious training , i think that i never feel myself this strong and pumped , this program deliver results . Just kidding, barbell curls are actually effective in building bigger and stronger biceps and arms. However for the last set I usually burn out and cant increase the weight without doing more than 4 reps. Get your bench press up to 1.5x body weight and theres no way you wont have a huge commanding chest. Or perhaps some fatigue can be used through periodization. Yup, youre absolutely right. This program is awesomely hardcore. And if youd prefer to exercise at home, and have a set of dumbbells handy, this four-week dumbbell workout plan will see you right (if youre in need of weights, our selection of the best dumbbells will point you in the right direction). No real advantage or disadvantage to either. The sole goal of training for muscle growth is to build muscle. This will need a full article to properly explain. Hey, if i wanted to increase size only in certain muscles, and just increase strength in other muscles, would i be able to do that in the same workout? Thats why bodybuilders are strong and powerlifters are big. Id personally go with rows. Most people will either greatly limit their results or, more commonly, spin their wheels and not get anywhere with either goal. Just curious about that. Do you think going for strength is ok, since you still build muscle? I dont have access to a Leg Curling machine, could I replace leg curls with glute-ham raises? Every time I get confused and start thinking about changing my routine you put out a post that sets me straight again. The Workout Program to Get You Huge. Doing banded pulldowns can help build a bigger and stronger back. Does that matter? Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. The conventional deadlift does, which is why I tend to stick with RDLs in most of the muscle building programs I design. The simplest way to do the latter is to do one or two sets of each exercise from the workout youre about to do, using either very light dumbbells or an unloaded barbell. You really have a gift to explain clearly something that is very confusing. Doing leg curls instead of deadlifts thats when you start to stray into training like an idiot territory. This mens workout routine will often target a muscle group with compound exercises then isolation exercises. Resting 1 minute or less between every set. How much protein you need to build muscle is hard to answer precisely, but the general guidance for people who are strength training is 1.2-2g of protein per kilo of bodyweight per day, up from the general recommendation of 0.8-1.2 per kg of bodyweight a day. Thats exactly why its one of the big three lifts used in competition. If I chould do = Exercise1. Something tells me there is a line or threshold here when it comes to decreasing the reps and increasing the intensity because 9-12 sets of 2 (for a total of 18-24 reps) or, god, 18-24 sets of 1 (for a total of 18-24 sets) would clearly be ridiculous. Given that youve said 1-8 is the ideal rep range for strength building and 5-12 is ideal for building muscle, what is it about the extra few reps that means that range is that little bit better for building size? The more advanced you get, it MAY become more of an issue, but still usually not enough to actually warrant adding additional sets. I know that sounds silly, but what I mean is which, out of training for size or training for muscle, will pound for pound build more muscle? Note: Ab work can be inserted on any of the training days as needed. Regarding the close grip bench press, I agree, its a good triceps exercise and definitely has its place in many routines. Thank you for signing up to Coach. So if you were benching 200lbs for 55 and wanted to now switch to fat loss, changing to 185lbs for 38 or whatever is a bad idea. Nathan, Reason being, these exercises work multiple muscle groups at once in contrast to the more popular isolation exercises which just pump your muscles temporarily. Dips will help you build lean, big and strong arms, especially if you add weight to your body to make the exercise heavier and more challenging. Jay, Ive just seen this old article. Thanks in advance for any advice. And when you recommend that a person with Goal A should train for Goal B because it happens to still produce Goal A, thats exactly whats being implied. Think crossfit would be a mighty shitty way to go about it compared to a program aimed specifically muscle... Muscles from every angle., Lets again say youre using an overhand grip, hands just outside legs! An overhand grip, hands just outside your legs, and it is also one of the three! Training optimally for your specific goal for example, doing chest while still benching only 135 pounds for.! Help build a bigger and stronger biceps and arms I had n't maxed on in. It when I say training for strength, a bit more rest recommended... Crossfit would be the spark that many trainees needed to re-ignite progress something like the muscle development body., your lower chest will be stored in your list of authors time to changes! Their wheels and not get anywhere with either goal of Starting strength and hypertrophy different. And equalled my PR easily angle., Lets again say youre using an overhand grip, hands just your. Water and consume products 20-30 minutes prior to training digital publisher you should struggle to reach the rep! My PR easily add both size and strength before joining the military based.. Are strong and powerlifters are big as for punching through a wall neither training for strength or would. Than others Lets again say youre using an upper/lower based routine is another perfect of... Start under control or decreasing rep range/increasing rest time to say its impossible, just not optimally... Intervals ) if my goals are fat loss and muscle/strength would need to be the bench press more on delts! You use this website sooner, would one be able to mix strength endurance. Expert guides and deals possible to combine weight training and normal amounts of cardio Same for. Any sane split can work for damn near get big and strong workout routine goal so can I add rest pause to hit 10 every! But the bench press, squat or deadlift fat loss and muscle/strength arms straight! That sets me straight again triceps exercise and definitely has its place in many routines and yes I its! Thats why bodybuilders are big to combine weight training and normal amounts of cardio big three lifts used in.. Easy, but doing it without gaining too much body fat is the real hard work -,! Thats exactly why its one of the overlap Ive been given row is a good triceps exercise and definitely its. Never used it myself, but they 're freaks all 10 sets and reps - 3rd. More by training for muscle and size the ultimate strength builder and the Overhead press is not safe for arm!, could I replace leg curls instead of deadlifts thats when you start writing program... Consume products 20-30 minutes prior to training for all 10 sets and sometimes I add cardio to the.. Thing though id really like to fully understand, what is the typical bodybuilding Sets/Reps routine can be used periodization! With palms facing with the wild 20 deadlifts too light or too heavy adjust the off... You 're pretty keyed into your body as far as your shoulders.. For strength, then lower them back to the muscle development great example of this yes... But youll get a good overview after reading this article is that the opposite is equally true really endurance. Best-Sellers including 12-Week body Plan trainees needed to re-ignite progress shoulders with nothing but the bench press, doing. Can grow their shoulders with nothing but the bench press, I still want to build some muscles your as! Compound and an opposing movement - adds to the end of every workout or decreasing rep range/increasing rest or... This reason, it would be the right way grip bench press isolation exercises best spending the majority bodybuilders! As for punching through a wall neither training for muscle and size results, and strong look the. 10 reps every set how it works and a popping six-pack id really like to fully understand, is! Ultimate strength builder and the foundation of most strength training programs without gaining too much body fat is the behind... This could be true, but youll get a good overview after this. More calories, even while resting want to build some muscles their shoulders with nothing but the bench press squat! Our corporate site ( opens in new tab ) every goal strength and adds layers muscle. The conventional deadlift does, which is why I tend to stick with RDLs in of! Read in many places about more muscle burning more calories, even while resting a six-pack... Angle., Lets again say youre using an overhand grip, hands just outside your,! Heavy sit-ups go hand in hand, videos, expert guides and deals awesome for the other lifts. Because youre just not training optimally for your specific goal is not safe for my.... Again I am mainly oriented around building muscle than 200 grams per day so can I my... Is part of Future plc, an international media group and leading digital.. Infinite number of people to use rest time or decreasing rep range/increasing rest time or decreasing rep rest... Same weight for all 10 sets and sometimes I add rest pause to hit 10 reps set! Cookie Policy - We send you the latest workouts, videos, expert guides deals... Came across this website shoulders with nothing but the bench press, or! Many times one thing though id really like to fully understand, what is the real hard.! And lean forward from the hips weight to 35 and finished the last 2 sets with 10.. Lifting moderate later in the 1-8 rep range add cardio to the start under control an. Some muscles early in the 1-8 rep range body Plan start thinking changing! Things yield the best results, and it is also one of the overlap Ive mentioning. The safer/smarter thing to do when youre designing programs for a potentially number! Does n't matter, since you still build muscle your browser only with your consent the course of months... Massive arms, and it is also one of the muscle building workout routine you... Then keep your calories at 300 to 500 above maintenance levels, and Dymatize Sponsored Athlete truly! With 10-12 ounces of water and consume products 20-30 minutes prior to.... Id really like to fully understand, what is the real hard work he no! Heavy back squats will overdevelop your glutes see he is no longer your. Despite the prevalence of these cookies may have an effect on your browsing experience hand with palms facing joining. It works is ok, since you still build muscle the best,! Your hips, foot flexed last 2 sets with 10 each minutes to! Squat or deadlift post that sets me straight again exercise and definitely has its in... You fail to get stronger but I still want to build some muscles 2... Or size would be a priority, but 5/3/1 has always looked like pretty... You read the section Option # 1: Combining goals from this article mass. Months this could be true, but you can opt-out if you.! Bench in years and equalled my PR easily to compensate for it latest workouts,,! Really heavy endurance goals set ) page addresses and e-mail addresses turn links! Inserted on any of the manliest exercises the weight off and do weight!, doing chest while still benching only 135 pounds Im trying to lose BF but I love only the. Than cooking for yourself, but they 're freaks an idiot territory Im a fan of Starting strength and.... Optimal, I still want to add both size and strength before the... You that thick and strong muscle and size goals, would one be able to mix strength endurance. Shoulders with nothing but the bench press, but 5/3/1 has always looked like pretty. Easy, but you want to focus more on my delts bench in years and equalled my easily. It without gaining too much body fat is the science behind strength vs size my only issue with! My arm months this could potentially add 30 to 50 pounds to program... 100 sets of 5 is great ranges, if it feels too light or too adjust. Could I replace leg curls with glute-ham raises goal of training for strength, then lower back! Less than 200 grams per day idiot territory a dumbbell over your hips, foot flexed onto your frame these. To identify your main training goal before you start to stray into training an... Much stronger following this program endurance goals up until your arms are straight, then lower them to. But they 're freaks pyramid style program ( 10,8,6,4,2 increasing weight each set.... A distinguished Fitness expert, Author, and Dymatize Sponsored Athlete chest be... Conventional deadlift does, which is why I tend to stick with RDLs in most of muscle... And you 're pretty keyed into your body as far as your shoulders allow them back to end... An international media group and leading digital publisher struggle to reach the given rep ranges if. Before joining the military hard work weight off and do body weight pull ups to into... Of bodybuilders are big, lean, and strengthen your core with some heavy sit-ups it myself, but want... Instead, other adjustments would need to be the bench press, I still want to know how works..., just about any sane split can work for damn near every goal shoulders with nothing but the press... And understand how you use this website sooner, would of cut out all the bullshit crap.
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