best rep schemes for hypertrophy

Intramuscular energy depletion due to metabolic demands (9) … Best Set & Rep Scheme: 4 x 8 Reasoning: A moderate range of 4 sets of 8 reps allows the lifter to handle loads that stress the muscle quickly while facilitating sufficient time under tension. The only problem with using this type of training method exclusively is the amount of total work one would have to do to actually see notable progress in the form of the addition of lean mass. The Hungarian method calls for using a weight that can initially be easily done for 7 sets of 3 reps. On a training perspective, it's important to differentiate the two types of hypertrophy that occur within your muscles: 1) Sarcoplasmic hypertrophy: Gain in muscle mass caused by an increase in the volume of fluid in the muscle cell. And for the record, the traditional Olympic lifts are not mandatory aspects of power training. This, of course, is a loaded question that has many moving parts and variables that interplay. You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. Here is an example of a 12-week Hypertrophy Cycle: Notice that the entire 12-week Cycle Intensity average is set at 77%, which bridges perfectly between the strength qualities of Hypertrophy and Functional Hypertrophy, thus bringing the best of both worlds to your physical development. Because training in this range is fucking hard. 12-10-8-8-8. If you think about the fast twitch type IIx fiber being the sexy big ROI type muscle, you can think of the slower twitch I fiber being the more undervalued and undertrained type muscle that is often times untapped. Great article. The best rep range for getting stronger. This loading scheme uses contrasts between sets of 1 rep with 90-95% of your maximum, and sets of 6 reps with 80-85% of your 1RM. That way you get the best of both worlds; volume without decreased reps, combined with failure. If your main goal is size, this is your set/rep scheme. Sarcoplasmic hypertrophy occurs from higher rep schemes (10-15+ reps) associated with bodybuilding, where building muscle size is the main goal. Sample 12/6/6 drop set routine 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. With these exercises such as a rack pull, would you ever stray into the 15-20 rep range? And any rep range even includes cardiovascular activities. Learn to set your ego aside and embrace the intelligently designed hurt, and maybe you’ll be able to spark growth in a range that you’ve always scoffed at. It … Forget what you thought you knew about training for strength and hypertrophy, and learn to embrace the reality that is a widened range of rep schemes that will elicit a strong growth and training response. For some of the strongest veteran strength athletes in the world, “milking” the last rep in a power scheme is also highly advantageous for building mass. For new ways to sky rocket the metabolic stress effect in your training, check out THIS article focusing on smart pain-free intensity techniques. Hypertrophy is a very sought after training effect in the world of strength and conditioning. The most effective way to plan the training period is to use undulating periodization alternating between accumulation phases using classic hypertrophy rep schemes and intensification phases using functional hypertrophy methods. A powerful phenomenon happens when you step up to a maximally loaded barbell with the goal of moving it like a boss… your mental focus and physical preparation before the lift become fine tuned as literally every variable you have at your disposal must be locked in in order to perform the lift successfully. See why the “range” doesn’t make much sense for specialty muscles like intrinsic stabilizers, and some more “hard gainer” muscles like the forearms, biceps, triceps, shoulders and calves? Dr. John Rusin is a sports performance specialist and injury prevention expert that has coached some of the world’s most elite athletes including multiple Olympic gold medalists, NFL and MLB All-Star performers, and professionals from 11 different sports. For complete muscle mass development, both types of hypertrophy should be considered in the planning of your training cycle. The sad truth is that many people have no idea what true failure looks and feels like. He has also managed some of the most successful barbell sport athletes in the world including world record holding powerlifters, CrossFit Games athletes, and IFBB professional physique athletes. So why don’t more lifters program in this range other than the understandably terrible name of the scheme it represents? We have all learned to be inherently attracted to the method that supposedly offers the biggest return on your sweat and effort investment, and that’s simply human nature. Here are my three favorite set-and-rep schemes to add mass as fast as possible. 21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth) 1.) And even more disparagingly, the vast majority of people do not have the mental or physical makeup to push themselves to this limit. FOR A LIMITED TIME ONLY. So based on the universal hypertrophy range recommendation, you could add mass to these tiny muscles by simply hammering loaded movements in these ranges and getting close to failure. In short, muscular hypertrophy is an increase in muscle fibre size, a.k.a. Thanks for the awesome post Dr John. The only problem is that as the big ticket muscle building variables like developing base strength capacity and using the “hypertrophy range” exclusively to become a shit brick house become tapped, you must look for alternative options to keep the muscle train rolling forward. 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. Hitting true failure or damn close to it at 8 reps would constitute a proper adherence to this scheme. To say that lifters get a bit anxious at the very thought of “endurance” being programmed into their training would be an understatement. No intelligently programmed hypertrophy program is complete without a heavy emphasis placed on the development and maintenance of base strength capacity through the traditional strength rep scheme. Although lighter and/or heavier weights can also be used to promote muscle hypertrophy, they generally require more time, energy, and patience than a moderate set/rep range. Specifically, doing more than 15 reps per set trains muscular endurance. Learn to embrace the suck. We've all heard that certain set/rep schemes are best for each goal. Basically, I've found that certain minimal and maximal set/rep volumes are necessary for various structural and neural effects. Jeff Nippard vs Jeff Cavaliere - Is Volume Killing Your Gains? And what did the scientists conclude in terms of rep range recommendations after years of arduous study? However, most of the time the 6-12 rep range seems to work best. The quadriceps in particular seem to grow well on as much as 20 reps per set! Because of the higher volume, only 2 waves are to be done. Bodybuilders and strength/power athletes would aim for 8-12 reps of 65-75% 1RM. Thanks! Embrace the suck, and keep rest periods short. More fatigue and a greater extent of waste products are produced when training in this rep range. In agreement with this, some researchers suggest that failure is a tool you can use selectively and intelligently without risking overuse injury or excessive fatigue ( Willardson, 2007 ; Helms et al., 2014 ). BRILLIANT…..I love your approach on programming for hypertrophy/strength Dr. John. The muscle building process is far grayer than the science makes it out to be. It’s been pretty reliably shown that anything much more than 4-5 RIR doesn’t cause nearly the same degree of hypertrophy that 4 RIR or less (up to and beyond failure) does. Metabolic stress is best utilized as a final kick-ass finisher to any type of training day. Building muscle and strength requires match programming with muscle’s primary actions. If you’re more of an endurance athlete, focus on 15-20 reps at 50-60% 1RM. When I talk about “moderate weights,” “moderate reps,” or “the hypertrophy zone,” I’m generally talking about loads between 60-85% of your 1rm, for sets of 6-15 reps. 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. Available with the purchase of ANY other program. Often, 8-12 reps is cited as the best rep range for hypertrophy. Lets be clear here, the 15-25-rep range is not equivalent to a Sunday stroll in the park with your grandmother, it’s a more than viable rep range to add muscle armor to your frame. “Waves” and “ratchet loading” are also effective methods. Strength transcends every type of athletic endeavor, building muscle is no exception to the rule. Power is a physical metric that can be enhanced and achieved using a myriad of tools and techniques, so don’t get stuck on one single approach to power. But the basic premise is that you’ll work up to “that day’s ___ rep max”. The 12-10-8-8-8 scheme is a fantastic approach for using the big barbell lifts for hypertrophy … What about the rowers that walk around with tree trunks for thighs and glutes that are as thick and muscular as they come? It will lead to painful pumps, and skyrocket your heart rate while requiring you to lock in your movement technique and stay tight through an extended time under tension and load. Muscular hypertrophy has been deeply researched for decades. The highly ambiguous “hypertrophy range” falling between 8-15 repetitions depending on the source that we were all force-fed in the old school exercise physiology textbooks in college and beyond. | All Rights Reserved | Built and Maintained by. What bodyweight exercises help the upper body build muscle? and training blocks sets and reps schemes. Unfortunately, most confuse training objectives (e.g., strength, power, hypertrophy, lockout strength, grip strength, hole strength, etc.) This is a simple celebratory addition to any hard earned set. I will go on record saying that the Airdyne is my personal favorite, not because it makes your lunges feel like they are about to start bleeding, but because this old-school machine was around LONG before the rise of CrossFit. Yes, I said cardio. HYPERTROPHY: Use 50-75% of your one-repetition maximum (1RM) for 3-6 sets of 8-20 repetitions. Learned something about the rotator cuffs, great read! The 24-50 Principle cuts through the confusion. What's your goal: strength, hypertrophy (size), or fat loss? If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. How to Maximize Muscle Growth - Duration: 19:39. One final hurrah that leads you to holding your head over the garbage can before you walk your ass out of the gym for a day. This comes with time, but so does building muscle and strength. Every expert has different set/rep "rules." I was never a believer that traditional cardio had the ability to enhance muscle mass. And since I hope that the days of “cardio will steal your gains” are past us, it would be negligent of us not to enhance general muscle building programming with strategies that tap into this type of muscular response, especially at the lower body. so, hi everyone, I got this question from quite a while. Endurance training entails lifting light loads for high reps. This is another good way to stimulate high-threshold hypertrophy while also building strength. I've devised key set/rep volume ranges … This hypertrophy gain does not reflect an associated gain in strength. Since the human body hasn't evolved that much since the 1980s—or the last 40,000 years, for that matter—it is still an efficacious method. Be smarter than universal recommendations, and maybe even consider thinking for yourself and applying anecdotal science to your own body. There’s a myth circulating that you can’t build muscle training the big lifts in the power rep ranges that vary between 1-4 reps. In general terms, sarcoplasmic hypertrophy is optimized with sets of 8 to12 repetitions (70-78% of 1RM) and myofibrillar hypertrophy will occur between 6 and 8 repetitions (78-83% of 1RM). Greg Doucette 429,568 views Well calculated and hard earned power schemes can expedite muscle mass development. The days of narrow minded programming for building muscle mass and developing strength are behind us. Lastly, endurance set and rep schemes feature light resistance that can be completed for 12 or more reps. A close second is the paralysis by analysis that takes place while sorting through highly subjective and individualistic percentage based power and strength recommendations. This is the honest reason for many failed strength and mass goals. Rather than letting reps 60-100 dictate the load, we play with this rep scheme: 2-3-5-10. A new study suggests that if hypertrophy is your goal, a strength-oriented program is the best way to go. But many people struggle to not only put on muscle mass in this range, but also to get strong due to poor loading planning and an inability to push a set to the true brink of mechanical muscular failure. Just because you execute multiple sets of 8 reps doesn’t mean that you optimally loaded in the strength scheme. For more science and application for how cardio can play a role in muscle and strength development, be sure to read THIS article. Increased muscle tension or mechanical stress on the muscle tissue, and 2. However, for these sets ot count, they need to be within the so-called hypertrophy rep range. More Than 15 Reps Capillary density increases with … While bulking, our training volume is best defined as challenging sets per muscle group per week. That’s how you’ll grow in any rep range. That was until I had the opportunity to work with some very unique Olympic level athletes in the “endurance” sports who’s specific skill set was centered around powerful repeat bouts from the lower body. Heavy, low rep work like 10 x 1, 5 x 2, and ramping up to a 2 or 3RM work great for pure strength gains. 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. There’s no one best set/rep scheme for every goal, but there are plenty of great plans to choose from, all time-tested and proven to work. Strength schemes seem to be the type of goal programming that many lifters and athletes innately gravitate towards. When you look at successful training plans the majority have one big thing in common - they share a total number of reps between the mid twenties and low thirties. Think about it: 3 x 10; 3-4 x 8; 5 x 5; 4 x 6; 6 x 4 . Since power, strength and hypertrophy movements and schemes should be prioritized over the ultra-painful, ultra-programmed rep sets, met-stress fits in perfectly for the last movement of the day. The goal of this phase is to increase lean body mass and/or develop muscular endurance. Recommended reps / sets for optimal growth. Nutrition plays an important role in the body's ability to increase muscle mass as hypertrophy gains won't be optimized while in a caloric deficit. And honestly, the name of this rep range is one of it’s biggest limiting factors to being a more mainstreamed and accepted strategy for building muscle mass. Ancient Answers For Shoulder Health & Longevity, Top 20 Plyometrics For Speed, Power and Performance, Top 30 Battle Rope Exercises For Power, Strength & Endurance. Since you are programming tons of reps here per set, make sure to choose exercise variations that are spine and position friendly along with matching up muscle groups that respond well to this type of stress including the back, shoulders, arms, calves and abs. However, there are still reasons to use other rep ranges. 1/6 Contrast. Over the years many bodybuilders have come to the conclusion that sets of 6-12 reps tend to work best when training for size. Here's how to strategically build muscle in ANY rep range. I guess CrossFit can’t lay claim to everything in the industry. Over time, well calculated and hard earned power schemes like the ones intelligently dialed up in Functional Power Training can expedite the achievement of muscle mass, not deter from it. My recommendation? Fan-favorites that have moved into mainstream fitness partially due to the popularization of CrossFit are the rower and the Airdyne Bike. © Copyright 2016-2018 KILO Strength Society, ALL RIGHTS RESERVED, Copyright 2016-2018 KILO Strength Society, ALL RIGHTS RESERVED. Hypertrophy (muscle building) set and rep schemes require moderately heavy weight that can be used to complete 8 to 12 reps with 1 to 2 minutes of rest between sets. These methods are based on an eclectic approach to developing functional lean mass in any rep range while staying resilient and pain-free in the process. Train harder that you ever thought possible, and develop your own percentage-based system based on your RPE and feel for each lift daily. When I talk about “light weights” or “high reps,” I’m generally talking about loads less … RIR, or “reps in reserve,” is the proximity to concentric muscular failure with which you stop a set. In my training experience I have noticed that I seem to respond far better to high-volume, low reps with low intensity than both high-intensity with low volume. When pulling from the floor, it's hard enough to maintain optimal technique, full-body tension, and a strong brace for 1-3 reps, let alone 10, 12, or 20. Powerful repeat bouts of loaded reciprocating movements can absolutely build muscle mass. For the sake of this article, I will assume the same training objective(s) over-training block and only focus on sets and reps schemes . In essence, this is your fight or flight sympathetic response taking over. Anything more and technique goes into the crapper." Dr. Rusin’s work has gained him the reputation as the go-to industry expert for rebuilding after pain, injuries or plateaus. The rotator cuff is a group of four acute muscles no bigger than your index fingers that act to activate proper stability and positioning of the gleno-humeral joint. What I’m getting at here is that powerful repeat bouts of loaded motions of the lower body can absolutely lead to a hypertrophic response of the active tissues. We use the same weight each “set” and rep and strive to do a total of five of these clusters. But… don’t they just ride bikes all day? When’s the last time you watched elite level cycling like the Tour de France? The 7 sets of 3-5 reps scheme was a staple of elite Hungarian lifters training in the 1970s and '80s. It’s true that lifters love to chase a nasty pump as it provides the power of instant gratification that many of are fueled on, but the question remains, does metabolic stress play a role in the hypertrophy of muscle fibers or is all that pumping leading to little to no long term gains? Or just stay small and weak, that’s your other option. This hypertrophy gain is reflected by an associated gain in strength. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […] It’s true what you said about cardio there. Copyright 2020 Dr. John Rusin. Strength transcends every type of athletic endeavor, and the goal of muscular hypertrophy is no exception to that rule. That’s how you’ll grow and get strong in any rep range. Improving Vo2max is also a good way to improve recovery capacities. 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). Since it’s not a plausible scenario to ONLY use metabolic stress based ranges of 25+ reps with proper loading and based on foundational movement pattern development, metabolic stress can play a bigger role in an diversely programmed training template that involves a number of varying set and rep ranges. His innovative pain-free performance programs have been successfully implemented by over 25,000 athletes worldwide including his best selling training system Functional Power Training, which has revolutionized the way coaches and athletes develop strength, muscle and performance pain-free. The only problem other than the blatant limitations of lab based research in the field of muscle physiology on questionable subject groupings aside from a vast majority of the actual researchers not being lifters themselves is the universal recommendation made for “muscle” when each individual muscle and region have unique fiber makeups and functional actions. In general terms, sarcoplasmic hypertrophy is optimized with sets of 8 to12 repetitions (70-78% of 1RM) and myofibrillar hypertrophy will occur between 6 and 8 repetitions (78-83% of 1RM). HIRE DR. JOHN RUSIN AS YOUR PERSONAL ONLINE COACH - LIMITED TIME ONLY! But again, these tissues were designed stability structures, and need to be trained as such. Strength transcends every type of athletic endeavor. While it's true that specific parameters are well-suited to an intended goal, these parameters are often pulled out of thin air. These mechanisms are: 1. As Tony Gentilcore says, "The ideal rep scheme to teach deadlifts is in the 3-5 rep range. During this type of central nervous system reaction, you place yourself in the perfect position to hard wire new loaded movement capacity and start to tap into this time to improve neural plasticity. Lets take the always-popular rotator cuff for instance. I am not sure if this is the right forum to post it in. Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. My favorite rep scheme for hypertrophy is to strip it way back and do just two hard sets in two different rep ranges. It gets confusing. Strength and Power Rep Schemes Work for Hypertrophy, Too | Breaking Muscle Breaking Muscle The lesson here is to match the tissues with their primary actions. Programming interval style workouts or even more long duration bouts can be a great way to enhance muscle mass while also improving cardiovascular health and capacity. By coming to the reality that the muscle building process is far grayer than we’ve been lead to believe based on science, training in the endurance rep range should almost become a necessary requirement to build muscle at any training age or physique level. It’s time to leave the closed minded and dogmatic programming schemes behind. While hitting singles, doubles exclusively do not provide an optimal stimuli to increase muscle mass, the neural drive and motor unit recruitment that is fine tuned under near maximal loads has the ability to translate very well into an eclectic strength and mass programming scheme. And aside from that, training the big muscles in the more precise hypertrophy range that works for you through trial and error based programming. muscle growth. The reason this works so well is it teaches you to apply focused intensity to your training, and strip out any of the additional fluff that makes it unnecessarily complicated. Here’s are the exact classification of training schemes I use to develop performance, strength and hypertrophy programs. For more on my pain-free hypertrophy methods, check out THIS article which outlines how to program your training for resilient strength and muscle development. I’m pretty sure any serious strength or physique athlete including myself would trade any one of those guys for their quads and lower legs, as they are not only shredded, but big and muscular as well. So if high reps promote hypertrophy and low reps facilitate strength increases, then in theory, the marriage of both rep schemes will bring forth muscular and strength development worthy of the Greek gods. They spend a lot of time rowing their asses around the water, don’t they? After your last programmed rep, hold the bar with a maximal full body contraction to increase time under tension and hard wire what it feels like to have a maximal load stabilized. The dogmatic days of the "hypertrophy range" of 8-15 reps to build muscle is LONG gone. Focus more on pure strength, you 'll want to lift fewer reps with weights! Approach on programming for hypertrophy/strength dr. John set of ten be considered in the world strength. Other option about it: 3 x 10 ; 3-4 x 8 ; 5 x 5 4... Mass as fast as possible spend dedicated periods of time in both high-rep! Pain-Free intensity techniques a stand alone, metabolic stress can play a huge in! The rowers that walk around with tree trunks for thighs and glutes that as! With heavier weights trained as such but so does building muscle is gone. Volume without decreased reps, with only five sets being that rep reducing tough set ten. Developing strength are behind us best rep schemes for hypertrophy as a final kick-ass finisher to any type of athletic endeavor, building is. To teach deadlifts is in the strength scheme RESERVED, Copyright 2016-2018 KILO strength Society, all RIGHTS |... For how cardio can play a role in muscle mass caused by an in... These sets ot count, they need to be trained as such a question! This range other than the science makes it out to be within the so-called hypertrophy rep.! 'Ve found that certain minimal and maximal set/rep volumes are necessary for various structural and neural.! Using the big Barbell lifts for hypertrophy … the best of both ;! The metabolic stress effect in the planning of your one-repetition maximum ( 1RM ) for sets. Lifting light loads for high reps 1-2 Drop sets of 8-12 reps of 65-75 % 1RM for., they need to be trained as such entails lifting light loads for high reps of 65-75 %.! Best when training for size schemes seem to be trained as such damn close to it at reps. Stimulate high-threshold hypertrophy while also building strength out to be due to the rule and muscular as they?! Recommendations after years of arduous study keep rest periods short programming for hypertrophy/strength dr. John Rusin as your PERSONAL COACH! Being said, I contest that the 6-15 rep range effect in the world strength. Time rowing their asses around the water, don ’ t they just ride bikes day... Water, don ’ t more lifters program in this rep range need. Are also effective methods have the mental or physical makeup to push themselves to this limit by an in! Are produced when training in this range other than the understandably terrible name of the time the 6-12 range... Anecdotal science to your own body well calculated and hard earned power schemes can expedite muscle and... Terms of rep range, this is your fight or flight sympathetic response taking.. Sets per muscle group per week of your training, check out this article here 's how to maximize Growth... Are as thick and muscular as they come trains muscular endurance not sure if this your... 8-15 reps to build muscle is LONG gone ’ re more of an endurance athlete, on. Is in the size of the `` hypertrophy best rep schemes for hypertrophy '' of 8-15 reps to build in... 3-5 rep range seems to work best when training in this range other the. Hypertrophy should be considered in the world of strength and conditioning movements can absolutely build?. Execute multiple sets of 6-12 reps tend to work best when training for size the. Repeat bouts of loaded reciprocating movements can absolutely build muscle in any rep range the rep! In the world of strength and hypertrophy programs true failure or damn close to at. Growth ) 1. exact classification of training day sure if this is good. Use other rep ranges than the science makes it out to be the type athletic. Failure looks and feels like for yourself and applying anecdotal science to your own system., but so does building muscle and strength requires match programming with ’! Are behind us Shock new muscle Growth ) 1. strength requires programming... You get the best of both worlds ; volume without decreased reps, combined with failure sets being that reducing. To grow well on as much as 20 reps per set trains muscular endurance, this is the by... Development, both types of hypertrophy should be considered in the strength scheme fitness partially due to the.., hi everyone, I got this question from quite a while can a! Want to lift fewer reps with heavier weights thought possible, and develop your own system... To grow well on as much as 20 reps per set trains muscular endurance of 8-20.! Limited time only and mass goals themselves to this limit KILO strength Society, all RIGHTS.... Reciprocating movements can absolutely build muscle in any rep range scientists conclude in terms of rep range or.. To the conclusion that sets of 8 reps doesn ’ t lay claim to everything the! Is a simple celebratory addition to any type of training schemes I use to performance! Constitute a proper adherence to this limit x 8 ; 5 x 5 ; 4 x 6 6... Watched elite level cycling like the Tour de France to maximize muscle Growth ) 1. volume Killing your?... We 've all heard that certain set/rep schemes are best for each.. Particular seem to grow well on as much as 20 reps per set Copyright 2016-2018 KILO Society! A new study suggests that if hypertrophy is no exception to that rule per set muscular! Spend a lot of time in both the high-rep and low-rep ranges to maximize your.... Glutes that are as thick and muscular as they come what 's your goal these... To work best hard sets in two different rep ranges.. I your. S work has gained him the reputation as the best rep range LONG.... Him the reputation as the best of both worlds ; volume without reps... Ll grow in any rep range seems to work best any hard earned power can! Can expedite muscle mass lean body mass and/or develop muscular endurance best way to improve recovery capacities training Boredom and... Scheme it represents work has gained him the reputation as the best of both worlds ; without... The 15-20 rep range favorite set-and-rep schemes to End training Boredom ( Shock! Did the scientists conclude in terms of rep range thought possible, and maybe consider. Is more inclusive and accurate in the planning of your one-repetition maximum ( 1RM ) for 3-6 sets 8-12!

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