Wednesday 31 December 2014
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Arnold Schwarzenegge
Arnold Schwarzenegger’s 4 Steps To Turn Weaknesses Into Strengths - http://www.healthymagpa.com/arnold-schwarzeneggers-4-steps-to-turn-weaknesses-into-strengths/
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4 Stretches To Comba
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Arnold Schwarzenegger's 4 Steps To Turn Weaknesses Into Strengths
New Exercise and Fitness Review
If you’re like a lot of recreational bodybuilders, you’ve got a favorite body part you like to train more frequently, work harder with a few extra sets and exercises, and show off just a little more than the other muscle groups. You’ve probably got your favorite exercises you like to do—and you do them religiously. And you probably have a favorite pair of shorts or a T-shirt that shows off your best body part just right.
Then, of course, there’s the body part that doesn’t grow, or is your weak spot. You hate training it because, well, it seems pointless—it won’t grow! You cover it up with long pants or a sweatshirt so people will only notice your strong points. And in a bit of showmanship, you relish training your best muscle groups in front of others, so everyone can admire what you’ve achieved.
Perhaps it’s human nature to hide weaknesses that may invite ridicule. But not if you’re Arnold Schwarzenegger.
As “The Oak” readily admits today, his thighs—and especially his calves—were a glaring weakness during his early years living in the States. If he wanted to win contests and make a name for himself in his new home, he’d have to redouble his efforts to bring up his lower body.
“Arnold today sees that too many bodybuilders train to improve their strong points at the expense of their weak areas.”
And so what Arnold did is now the stuff of legend. He cut off the bottoms of all his training pants so that everyone—his rivals at the gym, strangers, his training partners, and especially he himself—could see his weakness. There was no more hiding. Arnold’s commitment to bring up his calves was there for the world to see.
“I knew if I exposed only my better body parts—my arms, chest, or deltoids—all I’d get from my peers would be wonderful comments and I’d soon forget about my horrid lower legs,” he wrote in “Muscle & Fitness.” “So I continued to wear the cutaway sweatpants that invited ego-bruising pain … and it worked. I trained them first every workout, and very often I did a few sets at the end of my workout.”
As he did three decades ago, Arnold today sees that too many bodybuilders train to improve their strong points at the expense of their weak areas. If you compete, there’s no faster way to cap your career, according to Arnold. But to overcome these problem spots, you need to adopt a new plan of action. Here are four areas he focused on.
ARNOLD’S WEAK-POINT ATTACK PLAN
First, you need to identify your weak body part, and then commit to bringing it up. Not everyone competes, and some recreational lifters are just fine going through life with a good chest and great arms, skipping leg day. Then again, those guys are rarely seen walking around in shorts on a hot summer day. To focus on a lagging muscle group, Arnold suggested bodybuilders address the following four areas.
1 Prioritize A Lagging Body Part
Besides keeping his scissors sharp, he found that, by prioritizing a particular muscle group, he could devote more time and energy on it. “Work your weak areas first [in your training session], when you are fresh and capable of generating the greatest amount of intensity,” he wrote in “The New Encyclopedia of Modern Bodybuilding.” You can also prioritize a muscle group by doing it first after a rest day.
2 Increase Workout Volume
Increase the number of exercises and sets you do for a lagging body part. High-volume training is linked to hypertrophy, so long as you don’t overdo it (or do it for too long). If you’ve got a particular area that needs attention, such as your upper pecs, it’s easy to add a second incline movement for it rather than doing just one. In this example, you could start with barbell incline presses for 3 sets of 8-10, and follow up with dumbbell incline presses (with the adjustable bench set to a more shallow incline) for 3 sets of 10-12 reps.
3 Employ Advanced Training Principles
“Don’t be afraid to apply such techniques as forced reps, negatives, dropsets, partials, rest-pause, or other ideas you read about across Bodybuilding.com.”
In his book, Arnold also discussed the use of advanced training techniques as another weapon to bring up a lagging body part. Arnold used just about every intensity booster in the book, so to speak, but he zeroed in on what worked best for him simply through trial and error. That said, don’t be afraid to apply such techniques as forced reps, negatives, dropsets, partials, rest-pause, or other ideas you read about across Bodybuilding.com. Be sure to evaluate how you feel after using each method, and remember not to take every set past muscle failure. Save that for your 1-2 heaviest sets on each exercise.
4 Explore More Variations Of Movements
Being long-legged, calves weren’t Arnold’s only shortcomings early in his career; his thighs were also comparatively small. That meant throwing out the usual playbook on leg day.
“‘Building up legs was hard for me because I have long legs and long leg muscles.’”
“Building up legs was hard for me because I have long legs and long leg muscles,” he wrote in “Muscle & Fitness.” “The long-legged bodybuilder has to explore a wider variety of exercises in his lower-body routine. That means incorporating other exercises until you find out which ones make your legs respond best. And you have to keep varying your routine so that your muscles are constantly surprised by the demands you’re putting on them.”
GUARD AGAINST OVERTRAINING
In your zeal to bring up a stubborn muscle group, you might employ the “throw everything at ‘em but the kitchen sink” approach, but Arnold warned that this strategy might be counterproductive.
“There will be times when a body part lags behind because you are overtraining it, hitting it so hard, so often, and so intensely that it never has a chance to rest, recuperate, and grow,” he wrote in his “Encyclopedia.” “The answer to this problem is simply to give the muscles involved a chance to rest and recover, and then to adjust your training schedule so that you don’t overtrain it again. Remember, too much can be as bad as too little when it comes to bodybuilding training.”
“‘Remember, too much can be as bad as too little when it comes to bodybuilding.’”
Cutting back on the volume, intensity, or frequency will address overtraining issues. In general, Arnold argued, you want to train intensely, but for a very short period of time. It’s difficult to sustain high intensity for long durations, so keep your workouts short but intense.
In the end, developing perfect symmetry is impossible because we can always find something to improve upon. And if you think you’ve got a perfect physique, just ask your friends at the gym. According to Arnold, “They’ll be all too happy to tell you what [your weaknesses] are.”
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About The Author
Arnold Schwarzenegger"s 4 Steps To Turn Weaknesses Into Strengths
Tuesday 30 December 2014
4 Stretches To Combat Shin Splints
New Exercise and Fitness Review
Vital Stats
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If you’re like many people who want to live healthier, you start a fitness program by lacing up your shoes and pounding the pavement. Whether you are training to improve your cardio or gearing up for a local race, you begin to up the mileage. After you throw in some hill work, you begin to notice your lower legs are throbbing. It gets so painful you can’t run another step. Most likely, you’re suffering from shin splints.
Shin splints, also known as “medial tibial stress syndrome” (MTSS), refers to pain felt along the inner edge of the tibia. Constant overuse from running or exercise can lead to inflammation of the muscles and tendons that attach to the tibia.
The tibialis posterior is the most common muscle involved. MTSS is the most common overuse injury of the lower leg. It usually occurs at the beginning of a fitness program, when the participant is not properly prepared for intense training.
Some factors that can cause shin splints include:
- Flat feet or pronated arches
- Improper or worn-out footwear
- Muscular imbalances (e.g., tight calves)
- Exercise that is too intense at the beginning of the program
- Poor body alignment
MTSS is the most common overuse injury of the lower leg. It usually occurs at the beginning of a fitness program, when the participant is not properly prepared for intense training.
The tibialis anterior muscle, which lies more laterally on the tibia, can also become inflamed and painful from overuse. If pain in the lower leg is persistent, a stress fracture of the tibia may be present. This can be ruled out by a bone scan or MRI.
An important condition that can mimic shin splints is compartment syndrome. This can develop from swelling within a leg compartment. Medical care should be sought to measure the pressure. This condition could require surgery if the pressure is too high.
Preventative Exercises
Try these moves if you’ve suffered from shin splints in the past or are starting a new training regimen.
1 Wall Shin Raises
Begin by standing with your back to a wall. Place your heels about a foot away from the wall while your body is resting on the wall. Begin to dorsiflex (bring toes up) both ankles while your heels remain in contact with the ground.
Stretch your toes up as far as possible. Lower your feet back toward the ground. Try to keep your toes from touching the ground. Repeat for 3 sets of 10-15 reps.
2 Heel Step-Downs
Begin with an erect body position, placing your feet about shoulder-width apart. Take a step forward with one foot. The length of the step should be a normal walking step. When your heel makes contact with the ground, stop your foot from fully plantar flexing.
Using your shin muscles, keep the sole of the foot from contacting the ground. Your toes should not descend more than an inch or so. Step back to the starting position, repeat for 10-15 reps, and switch legs.
3 Calf Stretches
Stretching your calves could help alleviate shin splints. Be proactive with this stretch. Begin by sitting on the floor with your legs straight in front of you.
Loop an exercise band or towel around the bottom of your feet and gently pull back into dorsiflexion. Hold for 10-15 seconds. Repeat 2-3 times on each leg.
4 Shin Resistance Exercise
Strengthen your anterior lower leg and help reduce the recurrence of shin splints with this stretch. Sit on the floor and loop an exercise band around the front of your feet with the other end of the band wrapped around a table or stationary object you can use for support.
Dorsiflex your foot against the resistance. Do 3 sets of 10-15 reps. Increase the resistance by using heavier bands or doubling your reps to the 20-30 range.
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4 Stretches To Combat Shin Splints
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What Are The Top 5 Supplements For Faster Muscle Gain? - http://www.healthymagpa.com/what-are-the-top-5-supplements-for-faster-muscle-gain/
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What Are The Top 5 Supplements For Faster Muscle Gain?
New Exercise and Fitness Review
Take a stroll through the store section on Bodybuilding.com and you will see tons of supplements geared toward building lean muscle and restoring the body after a strenuous workout. For the most part, these supplements work well for people but not all supplements work for all people. Due to the unique nature of our bodies, some athletes will respond differently to some supplements. Despite those differences, there are a number of supplements that show the greatest benefit and the most return across the board. I will highlight five of the top supplements that will help you best with muscle growth.
1 Creatine
Creatine is a natural occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95% of the body’s Creatine supply can be found. The remainder is stored throughout the rest of the body.
This naturally occurring metabolite has been reproduced as Creatine monohydrate for dietary supplement purposes. It’s used for cellular energy production and modulation.
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The perks of Creatine supplementation:
- The promotion of lean muscle tissue
- Increased muscle cell volume
- Faster post-workout recovery
- Increased glycogen synthesis
- Increase high intensity muscle performance
Athletes typically prefer Creatine when weight training and bodybuilding because of the rapid pace at which lean muscle mass is built. Likewise, for many it’s easy to stop taking Creatine because it’s naturally produced by the body. When an athlete stops taking this supplement, the Creatine levels in the body return to normal within 3-4 weeks.
Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and second half of your daily serving with your post-workout shake.
2 Beta Alanine
This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in Beta Alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in Beta Alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as 4 weeks.
This is significant because during high intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance and shuts down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to the delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.
“During high intensity exercise our bodies accumulate a large amound of hydrogen which causes our ph to drop.”
Additional benefits of Beta Alanine Supplementation:
- Elevated endurance
- Improved force output
- Reduced fatigue
- Improved body composition
- Works synergistically with Creatine
- Enhanced performance for athletes regardless of intensity or duration
Recommended Dosing: 2-3 grams pre-workout is sufficient if you are an advanced lifter an additional 2-3 grams post-workout has shown to help with the recovery process.
3 Whey Protein
It’s been systematically surmised that body builders and trainers can improve performance and lean muscle gain when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals that are easily digested in liquid form.
“Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals”
Whey is typically taken before and after a workout to improve muscle recovery and restoration. Whether you are on a muscle gain diet or concerned with losing body fat, a whey protein supplementation to an exercise routine can speed the gain and loss process. Here are some key benefits to whey protein supplementation.
Easily Digested
Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Because these supplements contain a number of vitamins and minerals not available in everyday meals, this is a great supplement for anyone with a busy lifestyle.
Lactose Intolerant
Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Whey protein shakes are generally made with a combination of egg proteins, soy proteins and calcium caseinate protein. That means there are no similar negative side effects to pure milk products.
Improved Muscle Repair
When you complete an intense weight lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nutrition. Protein is the essential building block for muscle repair and comes packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery.
Natural Appetite Suppressant
Eating a high protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals.
Amino Acids
Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of amino acids that provide assistance in protein synthesis.
Improved Metabolism
Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn and reduced hunger.
Recommended Dosing: Consume 30-40 grams of whey protein at a time. Best used pre and post-workout, but also is a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes – though having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.
4 Branch-Chain Amino Acid (BCAA)
Another common supplement that weight trainers and bodybuilders turn to is branch-chained amino acids (BCAA’s) to improve workout results. Of the 21 amino acids in the body, three are referred to as BCAA’s: leucine, isoleucine and valine. These are the main elements of protein and combine to make up about 30% of the skeletal muscle within the body.
The body uses BCAA’s to help the muscles recover. Like a whey protein supplement, BCAA’s drive nutrients to the muscle tissue allowing for improved workout recovery. The body will burn off BCAA’s as you work out, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.
There is also some measure of proof in its use that BCAA’s can help improve endurance by keeping muscles fueled – something that is of interest to long distance workouts such as backpacking or long distance running (marathons), distance swimming, or any other prolonged workout.
“The body will burn off BCCA’S as you work out, so taking a supplement can restore the same nutrients lost during intense exercise.”
Recommended Dosing: 3-5 grams upon waking and 3-5 grams pre and post-workout.
5 Glutamine
Glutamine is touted for its ability to slow muscle tissue breakdown during intensive exercise which can help in improved strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles of course inspires the body to produce greater lean muscle to compensate.
Glutamine also has a number of other benefits associated with taking it in supplement form:
- Preservation of muscle tissue allows your body to burn additional fat – as the more lean muscle your body has the more effective your metabolism is. When training to lose weight, the body will also shed lean muscle so it’s important to slow this muscle loss.
- Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you’re under intense training, it places stress not only on the muscles but on our entire immune system. Glutamine restores not only the health of the muscle tissue but it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.
- Glutamine is cited for its ability to enhance growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as studies have suggested that just 2 grams of glutamine supplementation can increase growth hormone.
- Muscle tissues require nitrogen, and glutamine supplements (L-glutamine) is made up of approximately 20% nitrogen which makes it one of the best suppliers of nitrogen for muscle tissue. When stacked with other muscle recovery and building agents like creatine and whey protein there is a significant increase in the potential for hitting rapid training goals.
Recommended Dosing: 5 grams upon waking; 5 grams post-workout and 5 grams before bed.
Conclusion
Of course results can always be achieved without supplements, but the process is always going to be slower. My advice to you is get your diet in line first and foremost. You will be very surprised by how much better your body will respond to weight training when your dieting is in line. Then if you decide to take the supplements I have recommended you should see better results.
The results that you gain from supplementation are going to vary, specifically because each person will have a variable workout utilizing different levels of intensity and length. If your diet is in line and you are working out with the upmost intensity I am sure that these supplements will help you get to the next level.
When searching for a supplement to enhance an intensive workout program and start building muscle fast through improved muscle recovery and enhanced nutrition then you should stick with the top 5 muscle gain supplements: Whey, BCAA’s, Creatine, Glutamine, and Beta-Alanine.
About The Author
What Are The Top 5 Supplements For Faster Muscle Gain?
Monday 29 December 2014
15 Toxic Beliefs You Should Give Up to Be Happy
New Exercise and Fitness Review
The Mind Unleashed
on 29 December, 2014
There are so many limiting and toxic beliefs we hold on to, beliefs that keep us from living the happy, joyful and meaningful life we all deserve to live.
And by giving up on them, by letting go of all the extra baggage that is weighting us down, we allow ourselves to be happy. And we give life permission to shower us with the many wonderful and precious gifts it has to offer. So without further adieu, I say, give up and be happy. Let’s begin…
Give up this limiting and toxic belief of you not being enough – “good enough”, “smart enough”, “rich enough:, “beautiful enough”, etc. Remind yourself as often as possible that who you are is more than enough.
Place your hands over your heart, take a few cleansing breaths and repeat these words to yourself: “Who I am is enough. Who I am is more than enough. Not because of how my life looks externally, but because of who I truly am internally.”
2. I’ve lost my purpose in life
Your purpose isn’t something that you will ever lose since your purpose is part of who you are. Your purpose is in your heart, is within you. And as long as you will be still breathing and still living on this planet, your purpose will be living as well. So stop looking looking for your purpose out there and look for it within instead. Because that’s where you’ll find your purpose. Your purpose is where you left it.
3. Better to be one of the herd than to be called a “weirdo”
Give up the toxic belief about you having to be like everyone else, and dare to be authentically yourself. Be a first rate version of yourself and not a second rate version of someone else. Instead of going where everyone is going, and doing what everyone else is doing, choose to do what you know in your heart is best for you. Go where your Soul needs you to go, and not where the herd expects you to go.
4. I can’t allow myself to feel vulnerable
Give up all your masks and costumes. Tear down all the walls you have built to hide and numb yourself. Remove all the barriers between you and everyone else and allow yourself to be fully seen. Reveal yourself to those around you and allow yourself to be truly loved. Get comfortable with your perfect imperfections and never deny your vulnerability.
5. I lack the necessary formal education
Give up this limiting and toxic belief about you not being able to move forward in life because you lack the necessary formal education. Never allow the absence of a high-school, college or university degree to keep you from pursuing your dreams. If you are truly passionate about something, and if your know in your heart that you’re meant to do that work, with or without a degree, you’ll find a way to make it happen.
“Nothing is impossible, the word itself says ‘I’m possible’!” ~ Audrey Hepburn
6. I can’t be happy until I get there
How many people postpone their happiness because they wait for something magical to happen to them?
Happiness is not a destination, happiness is a journey. So give up this idea about happiness being somewhere in the future. Give up this idea about you not being able to be happy until you reach a certain destination, or until you cross all the things off your to-do list, and learn to be happy here and now.
“Many people think that if they were only in some other place, or had some other job, they would be happy. Well, that is doubtful. So get as much happiness out of what you are doing as you can and don’t put off being happy until some future date.” ~ Dale Carnegie
7. Life is hard, oh, so hard
Give up this limiting belief about life being hard, cruel and hostile, and instead embrace life as it is. Trust in the wisdom of life. Trust that maybe life knows a lot more than you do. Look beyond the surface. Seek to learn from every experience life sends your way, and trust that life will always give you the experience that’s most helpful for the evolution of your consciousness.
“Life will give you whatever experience is most helpful for the evolution of your consciousness. How do you know this is the experience you need? Because this is the experience you are having at the moment.” ~ Eckhart Tolle
8. My parents are to blame for everything
Give up this idea that your parents are to blame for everything that has gone wrong in your life. Stop giving your power away to forces outside of you and learn to take responsibility for your life.
“There is an expiry date on blaming your parents for steering you in the wrong direction; the moment you are old enough to take the wheel, responsibility lies with you.” ~ J.K. Rowling
9. I don’t need anyone to help me, I can do it all by myself
Give up this limiting and toxic belief about how asking for help and opening yourself up to receiving other people’s help and assistance is a sign of weakness, something only weak people do. Drop your “I don’t need anyone to help me. I’m a strong and independent person, I can do it all by myself” attitude and learn to graciously ask for, and receive help. Not because you can’t do it on your own, but because you are wise enough to understand that asking for help is one of the bravest and most courageous things a strong and independent person can do.
“One of the greatest barriers to connection is the cultural importance we place on ‘going it alone.’ Somehow we’ve come to equate success with not needing anyone. Many of us are willing to extend a helping hand, but we’re very reluctant to reach out for help when we need it ourselves. It’s as if we’ve divided the world into ‘those who offer help’ and ‘those who need help.’” The truth is that we are both.” ~ Brené Brown
10. Love is too painful, I’m done with it
Love doesn’t hurt, expectations do. So give up the idea that love hurts and that you’re better off without it. Nobody’s better off without love, and deep down inside you know this to be true. We are all made of love and made to love. Love isn’t something you can ever give up on, since love is life and life is love. And if you give up on love, you give up on life.
11. I can’t be happy unless I’m in a relationship
Never make your happiness dependent on another person. Never use the absence of a relationship as a justification for why you can’t be happy here and now. Give up this toxic and limiting belief and learn to be happy no matter what… with or without a romantic partner.
“Happiness comes from within. It is not dependent on external things or on other people. You become vulnerable and can be easily hurt when your feelings of security and happiness depend on the behavior and actions of other people. Never give your power to anyone else.” ~ Brian L. Weiss
12. It’s too late for me to pursue my dreams
It’s never too late to reignite your passion for work, for life and for love. It’s never too late to set a new intention and dream another dream. So give up the idea of you being too old to do the things your ageless soul wants you to do, and dare to honor your inner truth. Always remember that age is nothing but “an issue of mind over matter. If you don’t mind, it doesn’t matter.” ~ Mark Twain
13. I will never be a fully functioning person, not after all that I’ve been through
Give up the toxic belief that you and your past are one; give up the limiting belief that the story of your past has to be the story of your life. Be an alchemist. Look for ways to turn your wounds into wisdom and your difficulties into opportunities. Make your life story worth telling, and never allow your history keep you from creating your own destiny.
“It’s being here now that’s important. There’s no past and there’s no future. Time is a very misleading thing. All there is ever, is the now. We can gain experience from the past, but we can’t relive it; and we can hope for the future, but we don’t know if there is one.” ~ George Harrison
14. I can’t trust anyone, not even myself
Give up this limiting and toxic belief that you can’t be trusted, that the people around you can’t be trusted, and that life itself can’t be trusted. We all make mistakes, none of us is perfect, but that doesn’t mean we can no longer trust in one another. That doesn’t mean that you yourself can’t trust yourself and that life itself can’t be trusted. Always remember that trust is the glue of life. It’s the glue that that holds us all together. And where there is no trust, there is no life.
15. I’m all alone
Give up this limiting and toxic belief of you being all alone. You are never alone. You never were and you never will be. In a world full of people, you will never be all alone, unless you choose to think otherwise.
“I am never alone wherever I am. The air itself supplies me with a century of love. When I breathe in, I am breathing in the laughter, tears, victories, passions, thoughts, memories, existence, joys, moments, and the hues of the sunlight on many tones of skin; I am breathing in the same air that was exhaled by many before me. The air that bore them life. And so how can I ever say that I am alone?” ~ 
P.S. Because of the many years of past conditioning and the intense training of holding onto things, giving up these toxic and limiting beliefs won’t happen over night, and that’s okay. Be patient and gentle with yourself while working on this process and remember to take one step at a time.
With all my love,
World Class Bodybuilding Forum
15 Toxic Beliefs You Should Give Up to Be Happy
The Golden Age Guide
The Golden Age Guide To Building Muscle In College - http://www.healthymagpa.com/the-golden-age-guide-to-building-muscle-in-college/
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