@@WolfCoaching A few examples for each body part using different equipment would be terrific. A lot of the examples out there will use cables, which not everyone has access to.
I do work as a nurse and my performance in the gym before or after work changes dramaticly. I did a powerbuilding style training approach for years and I got nowhere since a "Before Work RPE 5" on the Squat becomes an "After Work RPE 10", when you do about 20k steps over the day and move around 300lbs+ people all the time. Since I switched to pure Hypertrophy training my sessions got much shorter, my recovery skyrocketed and the weight I use doesn't matter "that much" anymore as it does when also trying to maximize strength gains. And also my gains got much better. Even strengthwise.
Great comment. I'm curious--on the days you trained before, how was your energy and performance at work, compared to when you trained after work? Were your steps/leg strength/endurance at work more difficult after training compared to the opposite? Or were your energy levels boosted at work following training, again, compared to the opposite? Genuinely curious!
The info on lengthened partials has me totally rethinking my exercise selection lately. I train in a home gym with free weights, so knowing that after YEARS of people calling dumbbell flies and pullovers "suboptimal" or even bad exercises, I now know that they may actually provide better results than the alternatives that were being preached which is huge since I can actually do them and had been avoiding them because the big names in the fitness space were telling me to. Not only this, but I've been dealing with a chronic case of lateral epicondylitis for about 2 years now which has made isolating the lateral deltoid in my training extremely difficult because lateral raises and upright rows both caused a ton of pain in my elbow. Long length partials actually allow me to increase the weight, cut the rom, and get a huge lateral delt pump like never before - AND avoid pissing off my elbow because I'm staying in the range where it is not being levered against hard enough to cause pain.
Try lateral raises with external rotation. Dumbbell high pulls. Google. They work much better for injured shoulders and even strengthen them. I got all kinds of pains in my body, especially shoulders and elbows, thanks to inflammatory arthritis. Tendonitis? Got them all in my elbows and shoulders. No kidding. Another thing is nerve compression. Your pain, if it isn't tendonitis, can also be nerves being irritated by the position of the shoulder, internally rotated and then loaded. I've been where you are too. Cutting range of motion, cutting exercises to manage my advancing, undiagnosed disease till it got too much and my functionality too little. I've now successfully gained back a lot of the functionality even though I'm still in pain, waiting for the right meds, on the 4th one now. It can be done. Don't rationalize yourself into limiting range of motion. Lengthened partials work. Not saying they don't. What I mean is don't use that as rationalising for not doing rehab to gain back functionality that you've lost. It can be done. Just don't listen to some exercise scientists who will tell you upright rows are safe.
@@akashmakkar7187 upright rows are perfectly safe for the vast majority of people If they don't feel good for you then don't do them but don't generalize and say it's unsafe. There is literally no evidence that this is true.
a pull-up bar and a dip , you don't need anything else to build basics for start and if you want to buy something that will last a lifetime 1 Power rack best ones are with free weight cable station attachment 2 incline bench 3 barbell + 300 lbs of weights minimum at start 4 adjustable dumbbells with this you can build 95% of your natural muscle potential you buy it once and you have it for 100 years your kid will have it to when you die)
I like that only training influencers say that you have to FAIL on what you do. Or be close to failure. I failed to maintain healthy diet, failed to get to the gym... so I am on the right track! Thanks for believing in my failure!
Don't let perfect be the enemy of good, applies here too, and while dropsets and supersets are efficient, and can be fun too, be sure to enjoy your time at the gym. If you are getting dizzy or nauseous, and don't enjoy it, go easier, don't stop going.
Thank you! Valuable stuff. All of these tips combined will save a lot of time. I'm sure most people know a lot of them, but who knew all of them and tries to combine as many as possible? Small efficiencies add up. Though right now I really like to spend time there on my days off to stay out of trouble and save money, there have been points in my life when I wished I could get in and out of the gym faster
Thing is, some people in the gym are so clueless that they just rest for 30 seconds or 1 minute, and they'll ethier say that you don't have to let your muscles go cold, or that they're busy, but as i've seen in your videos resting properly for 2-5 minutes for most exercies is more time efficient than compensating with more sets. And i remember i was triyng to help a lady out, i asked her if i can give some advice advice, and she said yes, then i've said that she needs to stretch out her abs, so basically to do a full ROM (she was doing shortened partials) and then she told me that that's how it's optimal to train the abs, and she got that info from a bunch of personal trainers, while i said that i got my info from trusted exercise scientists on youtube, and she reccomanded me to ask someone irl. She had a good intention just like me, but yeah that dosen't matter, asking someone face to face or online, they can both mislead you just as often. I'd trust and exercise scientist over a personal trainer any day of the week.
Bro EMOMS should be talked about. They’re so effective and scaleable and they don’t take that much time at all!!!! Very good for bodyweight exercises and isolation movements
For some time I did a routine that had 5 min. warmup and then 4-6 giant sets of essentially push-pull-core, doing a new giant set every 4 min. I did the first 2 sets around a 15-20 RM, so good enough to warm up. For 30 min. that's a lot of good volume without compromising rest times too much.
Something I haven’t understood yet. If myo reps produce the same results as regular sets, then why aren’t they the top hack? In fact, why are they a way to “save time?” Why aren’t they the standard way of working out?
They are fatiguing. Try them on a heavy compound exercise. Draining. Drop sets are better for compounds in my experience. Myoreps for isolation exercises. They can certainly be done if you rest adequately and want to try a Mentzer style HIT workout but with added scientific rep of myoreps.
How do you feel about super setting compounds with first being hard compound then an easier movement. Ex. flat Bench (5rep) superset with dumbbell pullover (8rep). Or a lighter compound with easy isolation towards end of work out. Continue of the chest day from earlier. Ex supersetting (lightier) DB bench (8rep) with tricep extention machine (15)
Great question. Is your main focus with the pullover also the pecs? Or is it the serratus, lats... IMO and experience, I like super-setting opposing movements. Like a heavy bench followed by bent over rows with or rows with a resistance band. Reason being I want my pecs to recover as much as possible and increase lat activation, esp. in that 5 rep, heavy range that you mentioned. What are your thoughts?
The best way to save time? Cut travel time to gym. Workout at homes. Bands are great too if you're on a budget. Just get a pull up bar, a door anchor and a good set of bands. Pre-stretch them. Don't be like some exercise scientists who criticize bands but then don't pre-stretch them so they can criticize them. High-intensity training is awesome. Push day? One set for chest, one for shoulders, one for triceps. Done! Myoreps and drop sets are high-intensity techniques too. Love them! Don't myorep compounds though unless you're feeling like a badass. I find drop sets to be easier there. Similarly, pull day is pull ups/chinups into a drop set of horizontal pulling, same traps and then biceps. Three sets, fucking done. Legs? Utilize single leg exercises, drop set them, and see for yourself how much progressive overload potential you have working out in front of your couch. Athlean-X has a great leg extension exercise option too that I love using as a myorep set because it doesn't put pressure on the spine. Similarly, couple of hamstring exercises clubbed together to work as a mechanical drop set, same for glutes, and you're done.
I am confused on the dumbell/cable pullover for lats debate. Can you please make a video to finally clear out the air? Many people say it is just long head of triceps + upper chest, some say it is mainly lats...
Hi Milo, fantastic insights in your video! I've been experimenting with antagonist supersets using almost exclusively single joint exercises for every muscle, averaging around 1.5/2 minutes per set at 0-1 RIR, with a minimum of 2 minutes between sets for each muscle. I'm curious about your perspective on efficient workout times. For an average workout, like a full-body session, what time range do you consider as efficient?
What's your opinion on ring dips / push ups etc? Can the additional stimulus (the unstableness of the rings) be of benefit or is it not that useful for hypertrophy? Imagine ring dips with a nice pause at the bottom and a full lockout with flaring the rings outwards just like gymnasts do. Cheers, love your channel.
Milo what are your thoughts on doing myoreps on nearly every exercise (and making exercise selections that make sense for myoreps, i.e. leg press over squat, etc.). Would there be any long-term downside vs. the more typical straight sets approach? Training like this has allowed me to get a lot more volume into my tight schedule but I’m wondering if there’s a better way, or if a combo of straight sets and myoreps would be better?
One thing for sure, you won't get near optimal strength gains, also thess multiple failures can cause tons of joint/systemic fatigue But I feel like as long as u manage volume the 2nd part can be managed
I'm doing drop sets/mechanical drop sets for compound exercises. Banded push ups => push ups or chest flies for example. One set, done, move on. Shoulders? Banded front press => rear delt pullaparts or front raise pull aparts => then hip huggers. Done. Triceps? Well, a single myoreps set is enough. Rotate through exercises each day. That's a push day. 15-20 minutes, and you'll be feeling quite done if you push each to failure. 3 minutes rest in between. Wanna emphasize shoulders a bit more? Add in a myoreps set of lateral raise. Travel time saved by not going to the gym is important when the workout is so short. Lol Can do it with dumbbells too obviously if you wanna invest there. Doing a PPLR split. That rest day is vital for hitting the body again with that intensity. In a way, it's similar to high-intensity style of Mentzer.
What are your thoughts about using Supersets in leu of a traditional rest time? I base my programming on a main compound then 2 antagonistic/unrelated isolation movements before returning to the compound for another set. On average its 1minute for each exercise and about one minute of rest after the superset so I'm doing each movement on a 1 on - 3 off system. I come from an endurance background so I generally only need 30 seconds for cardio recovery on most sets, but I understand that can be a limiting factor.
What about the strength aspect of lengthened partials compared to full ROM? Will I get the same or comparable strength gains in weighted full ROM pull ups with training lengthened partial style? It might be a good way to train around golfer's elbow without sacrificing strength and muscle gains.
What I don't understand is how can drop sets be effective, but short rest times not so.. isn't a drop set just another set or sets with a very short rest time?
i have a question about long length partials chef. How can i implement them in forearm workout ? or is it even viable for forearms since the actual range of motion is already short and could that be also the reason forearms grow faster than other muscles ?
Eh, u can get muscle by doing 5 reps if you’ve never worked a muscle before, is it noticeable…nope. How much volume or intensity will make it noticeable…who the hell knows until you try. Work out 30 minutes to keep your body moving. You will not make a huge difference to how you look but it’s going to be much healthier than doing nothing. If I had limited time I would use kettlebells, calisthenics and run. Swings, squats, cleans, pull ups, push ups and runs or jump rope can be combined to keep a person super fit in 3-4 weekly 30-45 min sessions. If you are sedentary, it’s a huge difference in appearance but you won’t get jacked…Don’t ‘body build’ if you are short on time, just workout with overall fitness in mind. 30 mins 3-5 times a week can result in a beach body look if one doesn’t overeat and is consistent with intensity of training. You won’t be close to jacked but will look good enough
Trust me you can get pretty damn mascular and jacked working out only 2-3 hours a week, if you know what you're doing and how to programme. It's been done before.
Myoreps and drop sets are high-intensity technicians. They work, so I don't see why HIT gets a bad rep. Forced negatives are also effective, especially if you combine them with drop sets and myorep sets if you're a masochist. I am. 😂
please doctor milo make more videos of your training with lenght partials
If people request it, I’ll make more!
@@WolfCoaching do it! i'd love to watch a voice over
@@WolfCoachingThe people need it, non-negotiable.
@@WolfCoaching A few examples for each body part using different equipment would be terrific. A lot of the examples out there will use cables, which not everyone has access to.
Definitely
Great tips.
Home gym using Super set of antagonists is far more efficient than going to a gym.
I do work as a nurse and my performance in the gym before or after work changes dramaticly. I did a powerbuilding style training approach for years and I got nowhere since a "Before Work RPE 5" on the Squat becomes an "After Work RPE 10", when you do about 20k steps over the day and move around 300lbs+ people all the time.
Since I switched to pure Hypertrophy training my sessions got much shorter, my recovery skyrocketed and the weight I use doesn't matter "that much" anymore as it does when also trying to maximize strength gains. And also my gains got much better. Even strengthwise.
Great job adopting a problem-solving mindset and finding a way to make it work. A lot of people would have given up in your situation.
Great comment. I'm curious--on the days you trained before, how was your energy and performance at work, compared to when you trained after work? Were your steps/leg strength/endurance at work more difficult after training compared to the opposite? Or were your energy levels boosted at work following training, again, compared to the opposite? Genuinely curious!
just a tip with the camera focus. I'd recommend setting the focus on static for this type of shot. Love the videos, and great tip!
The info on lengthened partials has me totally rethinking my exercise selection lately. I train in a home gym with free weights, so knowing that after YEARS of people calling dumbbell flies and pullovers "suboptimal" or even bad exercises, I now know that they may actually provide better results than the alternatives that were being preached which is huge since I can actually do them and had been avoiding them because the big names in the fitness space were telling me to.
Not only this, but I've been dealing with a chronic case of lateral epicondylitis for about 2 years now which has made isolating the lateral deltoid in my training extremely difficult because lateral raises and upright rows both caused a ton of pain in my elbow. Long length partials actually allow me to increase the weight, cut the rom, and get a huge lateral delt pump like never before - AND avoid pissing off my elbow because I'm staying in the range where it is not being levered against hard enough to cause pain.
Try lateral raises with external rotation. Dumbbell high pulls. Google. They work much better for injured shoulders and even strengthen them. I got all kinds of pains in my body, especially shoulders and elbows, thanks to inflammatory arthritis. Tendonitis? Got them all in my elbows and shoulders. No kidding. Another thing is nerve compression. Your pain, if it isn't tendonitis, can also be nerves being irritated by the position of the shoulder, internally rotated and then loaded.
I've been where you are too. Cutting range of motion, cutting exercises to manage my advancing, undiagnosed disease till it got too much and my functionality too little. I've now successfully gained back a lot of the functionality even though I'm still in pain, waiting for the right meds, on the 4th one now.
It can be done. Don't rationalize yourself into limiting range of motion. Lengthened partials work. Not saying they don't. What I mean is don't use that as rationalising for not doing rehab to gain back functionality that you've lost. It can be done.
Just don't listen to some exercise scientists who will tell you upright rows are safe.
@@akashmakkar7187 upright rows are perfectly safe for the vast majority of people If they don't feel good for you then don't do them but don't generalize and say it's unsafe. There is literally no evidence that this is true.
Could also be useful for people just getting into training, who aren't super into it but just need something effective to build consistency.
a pull-up bar and a dip , you don't need anything else to build basics for start
and if you want to buy something that will last a lifetime
1 Power rack best ones are with free weight cable station attachment
2 incline bench
3 barbell + 300 lbs of weights minimum at start
4 adjustable dumbbells
with this you can build 95% of your natural muscle potential
you buy it once and you have it for 100 years your kid will have it to when you die)
Home gym life
Agreed! Great for upper-body and can cut out the time cost of commuting to/from the gym
Awesome! Thank you! 🙏🏼❤️
I like that only training influencers say that you have to FAIL on what you do. Or be close to failure.
I failed to maintain healthy diet, failed to get to the gym... so I am on the right track! Thanks for believing in my failure!
Don't let perfect be the enemy of good, applies here too, and while dropsets and supersets are efficient, and can be fun too, be sure to enjoy your time at the gym. If you are getting dizzy or nauseous, and don't enjoy it, go easier, don't stop going.
Thank you for another excellent video, Milo. This advice is pure gold.
This channel is amazing!
Thanks for the video! Much appreciated 💪🏽
Thank you! Valuable stuff. All of these tips combined will save a lot of time.
I'm sure most people know a lot of them, but who knew all of them and tries to combine as many as possible?
Small efficiencies add up. Though right now I really like to spend time there on my days off to stay out of trouble and save money, there have been points in my life when I wished I could get in and out of the gym faster
Thank you for your scientifically backed content
Thing is, some people in the gym are so clueless that they just rest for 30 seconds or 1 minute, and they'll ethier say that you don't have to let your muscles go cold, or that they're busy, but as i've seen in your videos resting properly for 2-5 minutes for most exercies is more time efficient than compensating with more sets. And i remember i was triyng to help a lady out, i asked her if i can give some advice advice, and she said yes, then i've said that she needs to stretch out her abs, so basically to do a full ROM (she was doing shortened partials) and then she told me that that's how it's optimal to train the abs, and she got that info from a bunch of personal trainers, while i said that i got my info from trusted exercise scientists on youtube, and she reccomanded me to ask someone irl. She had a good intention just like me, but yeah that dosen't matter, asking someone face to face or online, they can both mislead you just as often. I'd trust and exercise scientist over a personal trainer any day of the week.
Great video! Would love to hear a video on progression methods/how to progress
thanks again! a great video for people i know that dont have as much time as i do
Congrats, Doc!
Bro EMOMS should be talked about. They’re so effective and scaleable and they don’t take that much time at all!!!! Very good for bodyweight exercises and isolation movements
E-moms...?
@@LOLI_ every minute on the minute. Super fun and effective way to build muscle and your cardio!
Great video! 🙏
For some time I did a routine that had 5 min. warmup and then 4-6 giant sets of essentially push-pull-core, doing a new giant set every 4 min. I did the first 2 sets around a 15-20 RM, so good enough to warm up. For 30 min. that's a lot of good volume without compromising rest times too much.
Amazing!
Hugely helpful!
Something I haven’t understood yet. If myo reps produce the same results as regular sets, then why aren’t they the top hack? In fact, why are they a way to “save time?” Why aren’t they the standard way of working out?
They are fatiguing. Try them on a heavy compound exercise. Draining. Drop sets are better for compounds in my experience. Myoreps for isolation exercises. They can certainly be done if you rest adequately and want to try a Mentzer style HIT workout but with added scientific rep of myoreps.
How do you feel about super setting compounds with first being hard compound then an easier movement.
Ex. flat Bench (5rep) superset with dumbbell pullover (8rep).
Or a lighter compound with easy isolation towards end of work out. Continue of the chest day from earlier.
Ex supersetting (lightier) DB bench (8rep) with tricep extention machine (15)
Great question. Is your main focus with the pullover also the pecs? Or is it the serratus, lats... IMO and experience, I like super-setting opposing movements. Like a heavy bench followed by bent over rows with or rows with a resistance band. Reason being I want my pecs to recover as much as possible and increase lat activation, esp. in that 5 rep, heavy range that you mentioned. What are your thoughts?
Thanks Dr. WOLF , I hope this helps with the algo gains
The best way to save time? Cut travel time to gym. Workout at homes. Bands are great too if you're on a budget. Just get a pull up bar, a door anchor and a good set of bands. Pre-stretch them. Don't be like some exercise scientists who criticize bands but then don't pre-stretch them so they can criticize them.
High-intensity training is awesome. Push day? One set for chest, one for shoulders, one for triceps. Done! Myoreps and drop sets are high-intensity techniques too. Love them! Don't myorep compounds though unless you're feeling like a badass. I find drop sets to be easier there. Similarly, pull day is pull ups/chinups into a drop set of horizontal pulling, same traps and then biceps. Three sets, fucking done.
Legs? Utilize single leg exercises, drop set them, and see for yourself how much progressive overload potential you have working out in front of your couch. Athlean-X has a great leg extension exercise option too that I love using as a myorep set because it doesn't put pressure on the spine. Similarly, couple of hamstring exercises clubbed together to work as a mechanical drop set, same for glutes, and you're done.
Superset Bis with Chest and Tris with Back.
Make use of weekends. A Sunday off is a Sunday wasted. Same goes for Saturday.
Really emphazise weekends. The best rest day is Wednesday.
I am confused on the dumbell/cable pullover for lats debate. Can you please make a video to finally clear out the air? Many people say it is just long head of triceps + upper chest, some say it is mainly lats...
Something about lats being stretched but not loaded since it is not activated. But many others say they feel their lats sore from it.
Btw. you deserve 1 million subs. Now
Hi Milo, fantastic insights in your video! I've been experimenting with antagonist supersets using almost exclusively single joint exercises for every muscle, averaging around 1.5/2 minutes per set at 0-1 RIR, with a minimum of 2 minutes between sets for each muscle.
I'm curious about your perspective on efficient workout times. For an average workout, like a full-body session, what time range do you consider as efficient?
Would Myo-Reps be a good option to speed up your workout?
Insane performance in the NH debate. Glad it turned out to be a friendly discussion but it was almost no competition at all. King shit💯
Great video! Would love to hear your tips for people with more strength and power goals as well (rather than just hypertrophy).
Hey Milo have you ever searched/worked out with an EMS device? What are your thoughts on that?
Lengthened partials more please
What's your opinion on ring dips / push ups etc? Can the additional stimulus (the unstableness of the rings) be of benefit or is it not that useful for hypertrophy? Imagine ring dips with a nice pause at the bottom and a full lockout with flaring the rings outwards just like gymnasts do. Cheers, love your channel.
Helping the algorithm
So what do you feel is better, myo reps, paused sets or drop sets?
Milo what are your thoughts on doing myoreps on nearly every exercise (and making exercise selections that make sense for myoreps, i.e. leg press over squat, etc.). Would there be any long-term downside vs. the more typical straight sets approach? Training like this has allowed me to get a lot more volume into my tight schedule but I’m wondering if there’s a better way, or if a combo of straight sets and myoreps would be better?
One thing for sure, you won't get near optimal strength gains, also thess multiple failures can cause tons of joint/systemic fatigue
But I feel like as long as u manage volume the 2nd part can be managed
I'm doing drop sets/mechanical drop sets for compound exercises. Banded push ups => push ups or chest flies for example. One set, done, move on. Shoulders? Banded front press => rear delt pullaparts or front raise pull aparts => then hip huggers. Done. Triceps? Well, a single myoreps set is enough. Rotate through exercises each day. That's a push day. 15-20 minutes, and you'll be feeling quite done if you push each to failure. 3 minutes rest in between. Wanna emphasize shoulders a bit more? Add in a myoreps set of lateral raise.
Travel time saved by not going to the gym is important when the workout is so short. Lol Can do it with dumbbells too obviously if you wanna invest there.
Doing a PPLR split. That rest day is vital for hitting the body again with that intensity. In a way, it's similar to high-intensity style of Mentzer.
Dr Milo what's the recommended amount of sets for chest per week if training to 1 to 0 RIR?
great
What are your thoughts about using Supersets in leu of a traditional rest time?
I base my programming on a main compound then 2 antagonistic/unrelated isolation movements before returning to the compound for another set. On average its 1minute for each exercise and about one minute of rest after the superset so I'm doing each movement on a 1 on - 3 off system. I come from an endurance background so I generally only need 30 seconds for cardio recovery on most sets, but I understand that can be a limiting factor.
Milo is there no studies showing dropsets working for triceps
What about the strength aspect of lengthened partials compared to full ROM? Will I get the same or comparable strength gains in weighted full ROM pull ups with training lengthened partial style? It might be a good way to train around golfer's elbow without sacrificing strength and muscle gains.
Is 1-3 RIR and using a lighter load/higher reps still an effective way to build muscle?
Was that intro a dig at barbell medicine? If so...intro approved. If not...intro approved🙂
So, what's the maximum sets to failure?
Anything wrong with doing supersets that are a leg and then am
What I don't understand is how can drop sets be effective, but short rest times not so.. isn't a drop set just another set or sets with a very short rest time?
Make a video on how to deload
i have a question about long length partials chef. How can i implement them in forearm workout ? or is it even viable for forearms since the actual range of motion is already short and could that be also the reason forearms grow faster than other muscles ?
what i meant maybe whole forearm workout itself a long length partial
Funky focus
Eh, u can get muscle by doing 5 reps if you’ve never worked a muscle before, is it noticeable…nope. How much volume or intensity will make it noticeable…who the hell knows until you try. Work out 30 minutes to keep your body moving. You will not make a huge difference to how you look but it’s going to be much healthier than doing nothing. If I had limited time I would use kettlebells, calisthenics and run. Swings, squats, cleans, pull ups, push ups and runs or jump rope can be combined to keep a person super fit in 3-4 weekly 30-45 min sessions. If you are sedentary, it’s a huge difference in appearance but you won’t get jacked…Don’t ‘body build’ if you are short on time, just workout with overall fitness in mind. 30 mins 3-5 times a week can result in a beach body look if one doesn’t overeat and is consistent with intensity of training. You won’t be close to jacked but will look good enough
Trust me you can get pretty
damn mascular and jacked working out only 2-3 hours a week, if you know what you're doing and how to programme. It's been done before.
rest pauses are legit for it?
Loved the video, but the camera refocussing so much was a bit too distracting :(.
Apologies; this is fixed in future videos. Thank you for sticking with me 🙏🏻
@@WolfCoaching Your content is amazing. How could I not :).
or lazy people too. Lazy can also mean busy. It's all about context.
For the algorithm
So... would you say you're, "not a doctor" then? 😂
Tbh I just want everyone to get along haha.
If your doctor don't help you get jacked change doctor.
Sounds kinda like HIT
Myoreps and drop sets are high-intensity technicians. They work, so I don't see why HIT gets a bad rep. Forced negatives are also effective, especially if you combine them with drop sets and myorep sets if you're a masochist. I am. 😂
🙌🐺🩺
Periods of focusing on the background and then your face over and over again
Congrats on the PhD
if u dont have enough time to get good workout in ... change ur life bish
fix your fkn autofocus my eyes are bleeding
Yes, it's really stupid information again.. if you want to grow muscle.. you train 12-16 times a week..