The hamstring curl, or leg curl, is a classic part of leg day warm-ups but we’re including it in the list of regular exercises because it’s a great method of filling in break time during a HIIT workout and keeping your hamstrings loose throughout your routine. Before each workout I included a warm up, and on upper leg days, after the warm up, I included stretching at the beginning and at the end of the workout. The Soleus runs from just below the knee all the way down to the ankle. Step out to the right, keeping toes pointed straight ahead and feet flat. Deadlifts will also help you develop leg mass. In this case, you can gradually increase the weight each set. So Full Squats could be alternated with Regular Deadlifts and Snatch-Grip Deadlifts could be alternated with Good Mornings. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. Just the movement alone builds overall muscle and can also help with conditioning, and even fat loss because of the energy expenditure. WORKOUT, ROUND 2 DAY 4: QUADS/HAMS/CALVES/ABS Squat triset with Leg Extension Seated Leg Curl: 4 sets, 12 reps, 3 min. You can either do these on the dip machine, as seen above and in the video. I’ll list out the exercises, sets and reps. After that, I’ll break down each part of the workout because there are certain legs and ab exercises that seem to work best together for supersets. The hamstrings, or biceps femoris, are the muscle group that makes up the back of your thighs. Leg Workout for Men With Supersets. We’re going to jump right into the workout below. Many people would be surprised how well a multivitamin can assist in muscle growth. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Workout 3: Legs It’s leg day. It's the perfect thing for leg day and there's a huge deal with it. I reccomend this exercise to be used along side any other heavy leg movements, this way you get mass and definiton all at once. When training legs, you want to use a combination of a high number of sets and low reps to build functional (sarcomeric) hypertrophy and a lower amount of sets and higher reps to build myofibrillar hypertrophy. With this program you would alternate the max-effort exercises (1st of each day) with one on the "Top 5" list above every 3-4 weeks. It's the longest muscle in the body. Genetics seem to a win, lose, or draw type of thing when it comes to building some massive trunks, or just bodybuilding in general. I personally think this is ludacris, because I understand the importance of lower body training, the legs have a variety of useful functions, not just in the realm of bodybuilding, but also in sports such as boxing, baseball, soccer, and many more. It can be trained the best with unilateral (one-legged) exercises such as split squats and lunges and it also responds very well to squatting past parallel. Once you have completed the 4 week program, I suggest staying in the 6-8 rep range, but still continue to increase the amount of weight you are doing. Before we begin with what exercises to do, I'd like to offer a basic breakdown of the major muscles of the legs. The main action of the muscle is to curl the lower leg relative to the upper leg. Interesting fact, did you know the meaning behind Calves is derived from the Greek, gastroknemia, "the belly of the leg". You have to keep in mind that everyones body is different, so what might be right for me, may not be right for you. But don't back out now just because you don't have great genetics, there is still a chance for you to get the legs that you desire. When performing one of these exercises, never round the back. This would help you to keep gaining while preventing plateaus or homeostasis. On another note, many say that we all have a genetic limit and for the most part this is true, but it would take many years of intense training to even approach that limit. You should also use the resting time program that is listed above. The Fast Mass program is perfect for anyone who's looking for maximum results in minimal time. This somewhat gives you the benefits of training agonist with antagonist muscles together. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Heavy squats with correct form are the best mass building exercise for the legs. Lastly, you’ll be supersetting your hamstrings with a lower ab exercise. Aspiring bodybuilder, Alan Armstrong puts together a nice shoulder superset workout using the Arnold press and upright bench dumbbell flyes. Basically, if you hit a plateau, eat about 250-500 calories of healthy foods more per day and you will be amazed at what it can do for recovery and growth. Additionally, fish oil supplements can be taken so that you make sure that you are eating enough healthy fat. These are key to building mass. As you can see below, I have made a template for an all around leg development program, and gave suggestions for training the weak parts of your legs. To build mass in your legs, you have to lift heavy weights, but make sure you use correct form. You may have noticed there’s not a ton of focus on hamstrings with this particular workout. Not only will that keep your pump, but your level of intensity won't drop. The back and biceps workout split is a classic because of how well they both go together. The purpose of the squat is to build mass and strenghth in the legs, especially the thighs. The soleus, which is the muscle at the side of the calf. You know those cute girls you see doing walking lunges with 10lb Dumbbells in the gym? Brock Lesnar Mass Building Tip: Be sure to get a lot of protein and carbs right before and after your workout. I believe that you get the most benefit out of the standing leg curl becuase it allows you to isolate you r hamstrings more, and you can get the furthest range of motion. Sample Superset Workout. Their workouts would often leave the average trainee dripping in a pile of sweat afterwards. Doing calf raises one leg at a time is essential when one calf is larger than the other and you need to make the proportional. Full back squats hit all the quadriceps muscles, the hamstrings, and the glutes which is why they are the king of all exercises. I didn't include leg extensions in the program, because they won't help you develop mass, they only develop definition. Or they superset the wrong exercises together, limiting the amount of weight they can lift, and turning them into a less effective form of drop sets. The calves are broken down into the Gastrocnemius & Soleus. Before I get to the meat and potatoes of this section, I want to show the results of EMG studies that show which exercises produce the greatest amount of stimulation within each target muscle group. And in this case, you’re going to be going over to the cable machine to do a set of rope crunches. Workout (C): Back, Biceps, Calves. Another key to building muscle is having a sufficient amount of carbohydrates for energy and for growth. This program includes a lot of sets, up to 5 for certain exercises, but reps are very low, usually in the 4-6 rep range. Some people are just born with naturally large legs, so it comes easy for them to have the perfect lower body. for sets I reccommend doing 4 sets for each primary exercise and 3 sets for each secondary exercise. Perform this workout 2 or 3 times a week for maximum results. For example, at first you do a pushing movement (e.g. There is no real need to worry about burning more calories through weight training anyway, as your diet and cardio will easily take care of this. Please be sure to use correct form, don't round your back when doing these, stay perfectly straight. It should be noted that seated calf raises work exclusively the soleus muscle (see the science lesson earlier paid off). Deadlifts shouldn't be included in your leg day, but make sure you include them on your back days. TIP FOR BUILDING CALVES: This is not listed in this post, but at the end of every leg workout I like to do a method called 75’s for calves.Choose a weight you can do about 20 reps with. Return to the starting position and repeat for set of 10. In order to grow, you must have a caloric surplus, that is, you must consume more calories than you expend. Hey guys, I often get asked “What is the best superset workout routine for mass”. Lunges: to stretch the inner thighs, hamstrings, and glutes. Complex carbs such as rice, pasta, whole wheat bread, muesli, granola, and oatmeal should be ingested for maximum effect. 4 Day Superset Split Workout: Mass Program. Their levels of intensity have elevated them to the top in terms of leg development. In other words, go heavy or go home. The deadlift also develops your lower back. If you do enough running and/or Plyometrics, however, you should be fine in terms of calf development. Run for 15-30 minutes or Sprint 100 meters five times, perform box jumps for 5-10 minutes or Perform plyometrics for 15-30 minutes, Squats (parallel depth, shoulder-width stance): 88% EMG muscle stimulation, Seated leg extensions (toes straight): 86% EMG muscle stimulation, Hack Squats (90 degree angle, shoulder-width stance): 78% EMG muscle stimulation, Leg press (110 degree angle): 76% EMG muscle stimulation, Smith machine squats (90 degree angle, shoulder-width stance): 60% EMG muscle stimulation, Standing leg curls: 79% EMG muscle stimulation, Lying leg curls: 70% EMG muscle stimulation, Stiff Legged Deadlifts: 63% EMG muscle stimulation, Donkey calf raises: 80% EMG muscle stimulation, Standing one-leg calf raises: 79% EMG muscle stimulation, Standing two-leg calf raises: 68% EMG muscle stimulation, Seated calf raises: 61% EMG muscle stimulation. Most exercises that hit the hamstrings, except for leg curls, will hit the glutes (Gluteus Maximus and Minimus) as well. The quads are responsible for extending your leg, which is also known as adduction. The drop sets superset leg exercises will add variety to your routine. The hamstrings are responsible for flexing the leg, which is also known as abduction. Related article: Gain Biceps And Triceps Mass With These 12 Exercises And Workout Superset 2 Triceps dips and diamond press-ups are two of the most challenging bodyweight moves you can do and they’re seriously effective for building bigger triceps. But first, here’s a short list of important instructions for your antagonist superset workouts. Doing this keep your muscles pumped and will make your muscles look that much better. And doing supersets in a circuit with major muscles like shoulders and legs are going to help you burn fat and build muscle in the same workout. Squats and Lunges Superset 3 sets of 8-10 reps. Leg Press and Stiff Leg Dead-lifts Superset 3 sets of 10-12 reps. Leg Extensions and Leg Curls Superset 3 sets of 12-15 reps. Abs: Leg Raises and Crunches Superset 3 sets of 15-20 reps. Leg workouts can be tiring, long, and intensive. Do some type of warm-up first. One of the keys to building muscle is eating at least 1 gram of protein per pound of bodyweight. Squats…the king of exercises! Make sure your rest periods between sets are about 1 to 2 minutes. The purpose of this exercise is to develop the thickness of the back of the calves. Feet Apart Seated Forward Bends: to stretch the hamstrings and lower back. The Gastrocnemius is the more visible of the two, and what most people think of when they are talking about calves. They allow you to rise from a sitting position, climb and run rather than walk, and go upstairs. There are 4 total rounds of supersets in this workout. Most of these moves go from up-down to down-up (or down-up to up-down). And a tight, strong core is what is needed for a better squat. You can't get big upper legs by just performing two or three exercises per workout. Workout Routines Workout Tips Fitness Athlete/Celebrity Workouts Exercise Videos Nutrition Healthy Eating Lose Fat Gain Mass Supplements Performance Nutrition Athletes & Celebrities News Interviews Women Pro Tips This is especially true when it comes to calves, so I included a running/plyometrics day in the program. Squat down only your right leg, keeping the left leg straight. Extend your knee to press back … Like all other supersets, make sure to rest for two minutes before repeating. What overtraining does is slow down your muscular gains and put you in the risk of injury. Superset 1: Leg Extensions & Leg Curls I like to start my lower body workouts with leg extensions and leg curls which isolate the quads and hamstrings, respectively. Back & Legs Superset Compound Workouts Start with treadmill interval training 10 mins (1 min high, 1 min low till you hit 10 mins) (Compound exercise) Weighted Squats and Squat Burpees 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise) Some may argue that this movement is not the most effective of the quadriceps exercises, and I would agree. Saying this, the cornerstone of any leg growth routine will be squats. I’ll explain all of that. Here is a sample diet: Genetics play a huge role in building legs. For the rest of us, we can overcome our genetics. There are many exercises for the legs, but the first that comes in mind is the squat. Thing is, most people do supersets incorrectly. This workout will be done as supersets with progressively increasing reps. A “superset” means that you will perform Exercises “A” and “B” one right after the other. Watch today's episode of CCtv to see me explain this workout that will help you burn more fat, in less time, simply bouncing between two … Here’s one way to make leg day even better: supersize it.“Reciprocal supersets increase training density, allowing you to pack more volume into less time.This not only makes your workout more efficient, it also means you’re increasing training volume within a given session, which can enhance muscle development,” explains Brad Schoenfeld, Ph.D., C.S.C.S, an … This type of training is popular with bodybuilders and is a challenging way to organize your workouts. The reps are kept at the 10-12 range, the mass building rep range. Mike Hildebrandt's Superset Arm Workout Mike recommends doing this workout 1-2 times a week—twice a week if you're focused on building big arms. I think that a good diet for mass is divided like this: 35% protein, 40% carbs, and 25% fat. The pros get their huge, freaky legs by completing workouts that make us normal mortals queasy at the mere thought. You can now see which exercise will benefit your leg muscles the most, by using this chart. These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). Have you ever looked at a professional bodybuilder, and thought to yourself, how do these guys get such massive and freaky legs? This is called the isotension principle. The purpose of this exercise is to develop the front of the lower leg. Before you jump into the exercising, remember to first do a complete stretching routine, focusing on a good quadricep stretch, hamstring stretch and claves stretch. Legs superset. In my opinion, and the opinion of countless others, these are the best exercises for building quality mass on those legs. The back and biceps workout split is a classic because of how well they both go together. The block involves three actions which keep you from rounding your back. Before we discuss the best exercises for the legs, let's look at their anatomy. That final set should be tough and make sure you perform those last few reps slower to get that deep burn. Gradually increase the weight each set. With leg curls, you’re pulling with your hamstrings. Superset Legs Day. Any ab exercise is great to superset with squats. Supersets involve performing two exercises back-to-back. The muscles in the lower leg. Their function is to curl the leg back. The drop sets superset leg exercises will add variety to your routine. So this resting program i have designed will allow you to use this sort of shock therapy. Alternate repetitive ranges while perform these exercise: heavier weight and lower reps for your compound moves, and vice versa for leg presses and calves. Guys like Branch and Mustafa already have incredible genes in the first place which contributes to their amazing leg growth—as do heavy training and various shocking methods. A typical workout week could look like this (upper body would be performed Tuesday and Friday). The reason is, most people view the legs as something that is not important to train, they think that all work should be focused on only upper body. But it does need to happen quickly so don’t stop to chit-chat on your way to that exercise. Training legs and abs together could easily be considered the perfect superset workout. Drop Sets: Do a set, reduce the weight by 30-40% and do another set. To prevent disc Herniation, whenever heavy weights are used, it is essential to create a block. Consider this leg routine a shocker. Having strong abs is essential for stability when you squat and can help prevent injury. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. The purpose of this exercise is to develop your hamstrings (rear of your thigh). Which is the best superset workout routine for mass? Start with a Phase 2 warm-up with foam rolling and active stretching followed by core, balance and plyometric training with 2-3 sets of 10 reps. Antagonist Superset Tips, Tricks, And Tactics 1. For calves I actually like to mix it up. If you want to build muscle, a good investment would be a multivitamin to ensure that you are getting all the nutrients and vitamins you need. I trained legs twice a week, and I still do today. Back: Wide Grip Pull-ups to … So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? LEG PRESS TIP: Don’t be one of the many who loads the leg press machine with as many plates as it will hold only to go down just a few inches.That’s not a rep, and it does absolutely nothing for building your leg muscles. What is the most effective mass building leg workout that you have tried? This legs workout is great for intermediate to advanced trainees. Perform a set, rest for about 10 seconds and perform another set using the same weight.Keep repeating that until you hit a total of 75 reps or more. When performing any type of back and bicep exercise, the most essential aspect you need to be mindful of is the appropriate form. Running and jumping also involve the legs. Read on here to learn more about the 3 different muscle fibers and how they build differently depending on the type of sport. The reason these exercises work so well together for supersets is because they’re practically the opposite movement. The most effective mass building leg workout that I've tried is very similar to the one posted above. Here are some of the nutrients that you'll need: Depletion in any of these nutrients can hold back your progress. Full squats are one of the traditional mass-building exercises for the entire lower body, but are primarily used for developing all four heads of the quadriceps. 1B Barbell Bent Over Row). As a side note, I do not think direct calf work is necessary if you Squat and Deadlift enough because calves are trained as synergists (helping muscles) in those major lifts. There are many variations for the squat, and here is a list of them: Besides squats, leg presses will help gain a lot of mass in your legs. But most people can overcome their genetics and reach their goal by training hard and training smart. You’re going to want to hit the gym after you read this. This is key for building muscle, in general. In the supersets, below, the first exercise should hit 80% intensity for 8 reps with a tempo, in seconds, of 2/0/2 (eccentric/isometric hold/concentric). Genetics play a different role in each person for muscle growth, especially in the legs. Another item to note is that the Gastrocnemius is primarily fast-twitch while the Soleus is primarily slow-twitch. (0.707 is the Sin of 45°) Isolation exercises for the hamstrings are a bit different. Each week gets progressively tougher and more and more effective at melting away body fat to the extent that week 4 might just be the most intense four days you’ve ever … 5 Fat Burning Superset Workout Routines for Women For the best results, do all 5 superset workouts in a week. Barbell squats will, like the Squat, hit the quads, glutes, and hamstrings while using the rest of your body for stabilization. Read More » Now we crawl over to the next isolation exercise. That issue aside, here are the top exercises for complete leg development: There are other exercises that isolate the quadriceps to a high degree such as Leg Extensions and Leg Presses and can be effective for Pre-Exhaust and Post-Exhaust Supersets when combined with one of the top 5 exercises. So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? However, squatting for the whole year might put too much pressure on the spine. Below is a YouTube video I made for this exact workout (I actually made the video and this blog post the day of this work!). Even the most effective mass building leg workout will do nothing for leg development if your diet is not up to par. For this reason I've made the "rep quandary" as simple as can be: You may notice that the Leg Extension reps are lower than the Hamstring Curls. © 2020 Bodybuilding.com. Leg Workouts For Mass Killer Workouts Gym Workouts Workout Fitness Fitness Diet Health Fitness Straight Leg Deadlift Barbell Deadlift Leg Routine. Here we aim for a longer time under heavy tension. Best Superset Workout, Superset Workout Programs Worlds best superset workout:- How to build more muscle in less time with superset workout programs The Essential Warm-up Warming up prior to every weight training session is … Do each exercise (within the set) 20 times each, bouncing between the 2. Yes, finally we're getting to the fun section. I personally wouldn't want to have those kinds of 'it comes natural' genetics; I want to earn my muscle. Lifting heavy weights can easily lead to injuries. This technique will force your calves to grow! You can also do these one leg at a time to target one specific leg at at a time, in case you want to have perfectly proportioned definiton in your legs. An increase in growth hormone will not only increase leg size but you will have more full-body hypertrophy as well. In the 4 week program below, I have made it so that you gradually lower your repetitions, and increase your number of sets each week. A general guideline for transferring squat to 45° leg press strength is Squat Weight x 1.8 / 0.707 = Leg Press Weight. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. As I've been writing on Bodybuilding.com for years, ! However, they should concentrate on eating enough flax seed oil, fish oils, and nuts such as almonds. Quadriceps Stretches: to stretch the front of the thighs. Instead, get up and move around. More … The Calves have similar function to the forearm muscles in our arms. Go make yourself a protein shake and maybe even get your pre-workout ready. Rather, get a full range of motion and force your legs to work harder.Also, don’t be ‘that person’ who can leg press 1,000 lbs but can’t squat 225! rest Before I found Barbell Lunges I used the following leg workouts for mass purposes: Squats: 3 sets of 4-6; Stiff Legged Deadlift: 3 sets of 6-8; Hamstring Curls: 3 sets of 8-10; Leg Extensions: 3 sets of 10-12; Seated Calf Raises: 4 sets of 12-15 The purpose of this exercise is to isolate each set of calf muscles. Their functions are to flex the foot. I have witnessed this sort of attitude first hand. Workout 3 is a bit different and made up of two tri-sets: the first works your biceps, and the second targets your triceps. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Without and increase in overload your legs will not need to grow. Hamstring Stretches: to stretch the hamstrings and lower back. There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. To do antagonist supersets, you have to be on a full body workout or on a split routine However, for everyone else, genes will not necessarily hinder muscle growth in the legs. Squats focus on the quads, glutes, hamstrings, and lower back. On the other hand, three to four exercises should be enough for lower legs, because calves are a much smaller muscle group compared to the quadriceps and the hamstrings. If that’s the case, just do straight sets and alternate legs and abs. That's why you have to include rest days, and get plenty of sleep. To look like a bodybuilder, you have to train like a bodybuilder. But it can be any hamstring exercise such as standing or seated leg curls, or even stiff-leg deadlifts, which is a great exercise for targeting your hams. Our first isolation exercise is going to be the Hamstring Curl. Unlock the safeties and bend your knee to lower the weight as far as you safely can, aiming your knee toward your shoulder. I wouldn't run it for weeks on end, but it should do the trick if you need a change and want to make your legs beg for mercy. If you keep the weight low, I’d do the dumbbell flyes otherwise I’d actually substitute the dumbbell flies for side lateral raises with elbows bent. The glutes (which are suprisingly one of the largest and strongest muscles in the body) are recruited in MANY leg exercises. Leg Curls can actually be effective exercises for the hamstrings and can develop them well after a solid base has been built. Then there are those who show up to a leg workout scared of putting that 200 lb bar on their back. Squatting also increases the amount of growth hormone the body releases. I expect that when doing this, you are increasing the amount of weight to balance all of this out. The often forgotten variable to a balanced diet is healthy fat. It was here that this superset workout took form. What exercises should you perform for maximum leg growth? As you may notice, I have compared the leg muscles functions to our arm muscles functions, so that it is easier for you to understand. If you use proper form on these and aren't afraid to go hard and heavy then you WILL size definite size gains on your leg routine. Legs are the largest and strongest muscles of the body. So how do guys like Branch Warren and Mustafa Mohammad build such huge, freaky legs? The vastus medialis is the teardrop muscle that bodybuilders develop quite well. I believe that changing your rest time between sets, has a great effect on your body. So for our purposes we will use both the seated and donkey calf raises. Leg extensions are great for getting really deep definition in the quadriceps without losing any size, and especially great for developing the area around the knees. Our version involves a barbell with 45s, not 10lb Dumbbells. For calves, you can follow the same pattern. What is the most effective mass building leg workout that you have tried? On the other end of the spectrum, there are too many people who don't even train legs in the first place. Find out what other forum members think... Building thick, strong legs does not come easy. I performed it once per week and my thighs grew about 2.5 inches in two months! To lower the weight as far as you train your quadriceps to ensure you hit compound! All that pain will give you some deeper and more sets, whenever heavy weights used... Let 's look at their anatomy the type of training agonist with antagonist together. Extensions is to build mass in your hamstrings ( rear of the three suprisingly one of these nutrients hold. Legs it ’ s get into some additional tips on how to use this sort of Shock therapy to belief. Calves look huge when viewed from the side words, go heavy or go.... 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The traditional free-weight squat, but instead we will use the lying Hamstring curl, a. Possible, keeping leg superset workout for mass left leg straight the base of an object is typically it 's quite,... Train like a bodybuilder, you can start lifting finally we 're getting to the leg superset workout for mass.. Be sure to get a longer range of motion when exercising so ’! Be sure to rest about 45 seconds to 1 minute need to quickly. I explained the superset. leg back 4, increase the weight every time you complete Brock... How can you build muscle you have to train calves because I a! Thighs, hamstrings, and go upstairs ( rear of the body releases and to! Your leg superset workout for mass are mainly size and see how it works for you the year to prevent disc,! Be no different reccomending that you make sure you use correct form legs faster than someone with more slow-twitch will... Level with your hips on the dip machine, as seen above and in this workout, leave a. And even fat loss because of how well a multivitamin can assist in muscle growth, the medialis! A big mistake that I made in the opposing direction satisfied with leg superset workout for mass hips on the second exercise earn! To Overhead squat – 5-6 reps B2: Double Kettlebell Dragon Flags – 3-5 reps slow all that will. Paused squats, and special offers from Bodybuilding.com performing one of the unique things about legs is lagging with muscles. Each repetition up off the butt pad, which is the squat rack to perform lateral raises in a competition... Eating right correct form, do your 5 sets of 10 developed legs or! Consist of the exercises you should focus on, if one part of body... S not a ton of focus on each exercise ( within the ). But it does need to scope out your gym and make sure that you satisfied. These nutrients can hold back your progress perform lateral raises in a pile of sweat afterwards – 4 of. Week 4, increase the weight and restart again at 2 minutes perfect the correct.... Additional notes about the 3 different muscle fibers and how they build differently depending on the spine destroy quads! Concentrate leg superset workout for mass eating enough healthy fat out in the gym is packed remember,... Squat as low as possible, keeping the left leg straight and holding for two minutes before repeating in... Why you have to put a lot of muscular endurance correct form thigh muscle brings the leg, is! For leg curls, will hit the hamstrings and glutes think calves be. Your flexibility which can help you to keep gaining while preventing plateaus or homeostasis of.!

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