When I began competing in powerlifting I decided to train
like a powerlifter, an obvious choice to make at the time. However, none of the
preexisting programs felt right. They
would leave me crushed under too much volume at too great intensities, or
walking out of the gym feeling like I hardly accomplished anything, sometimes
worse- bored! As it turns out, many others have had the same experience with
popular powerlifting centric programs.
I needed to find a sweet spot to train, somewhere between
the heavy weights of a powerlifter and the higher volumes of a bodybuilder. In
so doing I developed, almost unknowingly, my own training methodology.
After putting nearly 100 pounds on my total over the course
of 10 months I looked back through my training logs and found patterns, which
then developed into the GZCL Method. Two years after its conception my total
has again gone up by nearly 100 pounds more.
This article describes the perimeters and guidelines for my method.
It is not a program, but more of a
set of recommendations for lifters to follow in their pursuit of greater
strength, and with the right diet, size!
Building Your Pyramid
The first step in building your own program based on the GZCL Method is to envision yourself
as if you were a pyramid. The weight you can lift is its height and your work
capacity its base. Are you currently more like a tower, lacking capacity, in
other words volume? Or are you flat and broad like a mesa, lacking maximal
strength?
The goal is to refine your training into a balanced approach
and build your abilities like a pyramid- because after all, a pyramid can only
be as tall as its base. In this approach you can become stronger and build
muscle in similar relations.
Beginning with a Goal
Weight
Some call this a “Training Max.” But I find common ways of
defining a training max are lacking. With the GZCL Method your training max is
a weight somewhere in the 2-3 rep max range. This is a weight you can
already do! The purpose of your Goal Weight is to move that weight faster,
with higher quality, and greater repetitions.
You progress by increasing your goal weight after each
training cycle by an amount you feel is reasonable after analyzing your
performance at the end of that cycle. I personally like to work in four-week
blocks. In this way your progress is multifaceted. Rather than chase a new one
rep max you are instead improving your speed, rep quality, and capacity. The
results of this approach are new one rep maxes as a welcome consequence.
If it sounds confusing, don’t worry; it will make perfect sense
after the read through and checking out my sample program at the end.
Starting at the Top
(T1)
The peak of your pyramid represents your Goal Weight. The
heavier the weight the fewer amount of reps you can perform with it. And like
with all things there is an ideal range of performance within what I call the First
Tier, or T1. The identifying characteristics of your T1 are:
1.
Your Main Movement for the day: Squat,
bench, deadlift, overhead press, or any other compound barbell or dumbbell
movement. This us usually a competition or high-skill movement. You will perform this movement first before
the movements in your other tiers.
2.
The Intensity Range for Your Main Movement:
85 to 100% of your Goal Weight.
3.
The Volume Range for Your Main Movement: 10-15
total repetitions, broken into your desired set/rep structure. Typically these
are one to three reps per set. Very
rarely should it be programmed above that.
Example 1
|
Example 2
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Example 3
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Example 4
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Squat:
5 sets, 3 reps
|
Bench Press:
4 sets, 3 reps
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Deadlift:
5 sets, 2 reps
|
Overhead Press:
3 sets, 3+ reps *
|
*(+) Signifies as many reps
as possible (AMRAP) on last set
Work in the T1 should be completed with little to no grind.
Should you find yourself grinding the weight, decrease it, and complete your
total volume for the day.
The First Tier is about refining your technique and building
confidence with significant intensities and manageable volumes. All too often
lifters infrequently handle intimidating loads and by doing so they lose psychologically
to the iron before they’ve even lifted it! By working within the T1 frequently
and practicing its movement you are developing your abilities to handle greater
weights, both physically and psychologically.
Building Strength in
the Middle (T2)
This middle section of your pyramid is what supports your
maximal strength and holds it together with your base, the foundation of it
all. You will find in this Second Tier, or T2, that it closely resembles the
structure of common strength building routines. And like the T1 your T2 can and
should be built around your abilities.
The identifying characteristics are:
1.
Your Primary Accessory for Your Main
Movement: This is a lift that builds the Main Movement of your T1. You do
this after you have completed your T1
sets and reps.
2.
The Intensity Range for Your Primary
Accessory: 65-85% of your Goal Weight.
3.
The Volume Range for Your Primary Accessory:
20-30 total repetitions, broken into your desired set/rep structure. These
typically fall into the 5-8 reps per set range. These should rarely be
programmed above 10 reps at a time.
Day 1
|
Day 2
|
Day 3
|
Day 4
|
T1: Squat:
5 sets, 2 reps
|
T1: Bench Press:
5 sets, 2 reps
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T1: Deadlift:
5 sets, 2 reps
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T1: Overhead Press:
5 sets, 2 reps
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T2: Front Squat:
4 sets, 5 reps
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T2: Decline Bench:
4 sets, 5 reps
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T2: Good Morning:
4 sets, 5 reps
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T2: Incline Bench:
4 sets, 5 reps
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You should always be able to complete Second Tier
work. If you cannot you either programmed too heavy (if you fail reps) or too
much volume (overwhelming fatigue.) It should be rare that the T2 movement is
not performed each day. This is where your general all around strength is
built. An example of this would be that the front squat is a great accessory
for both the squat and deadlift; therefore it has a general application to a
powerlifter. Likewise for incline bench to bench press and overhead press.
Another great thing about the T2 is that if you need or want
extra practice with your T1 movement you can certainly program more of the same
in those blocks. Say you have modified your squat stance, or possibly switched
from conventional to sumo deadlifts, and you need more practice. This is where
you can build the movement pattern through repetition and build the strength of
that movement through progressive overload. In this way it can be very similar to Jim Wendler’s 5/3/1
“Boring But Big” template.
The Second Tier is where capacities at middle to upper range
intensities are built.
The Foundation of it
All (T3)
This is where the fun is. And it just so happens that fun
also builds muscle, which then helps generate greater amounts of strength! Here
in your Third Tier, or T3, you become a bodybuilder. The T3 contains movements
that train body parts which you have
identified as lagging. These movements should train the muscle groups which
have been the primary or secondary movers responsible for completing the work
in your T1 and T2.
What I mean by this is that lets say you feel your shoulders
are lagging in development. To combat this, at the end of your overhead press
day you can perform various other deltoid focused movements. Perhaps lateral
raises or lighter dumbbell shoulder press variations. If on your bench day you
feel your chest is lacking then perform cable flys. Traps looking scarce on
deadlift day? Do your shrugs.
The purpose of the Third Tier is to build your body so that
when it comes time to move heavier weights you have the muscle mass required to
do so. In this tier choose one to two movements, sometimes three if time and
energy permits, and complete the work as arranged. The identifying
characteristics of your T3 are:
1.
Your Secondary Accessories for your Main
Movement: These are movements that build
the muscles involved with completing your T1 movements. These are done at the very end of your workout. Choose
1-3 movements in this tier for each workout.
2.
The Intensity Range for Your Secondary
Accessory: 65% or less of your Goal Weight (if using a major movement in
this range), or a weight that can be completed for 8-12, sometimes more, reps
at a time.
3.
The Volume Range for Your Secondary
Accessory: 30 or more total repetitions for
each movement performed in your Third Tier. Set up in whatever set/rep
structure you prefer.
4.
Common choices are: 3x10, 2x15, 4x8, and 3x12.
These should be rarely programmed below eight above 15 reps at a time.
Day 1
|
Day 2
|
Day 3
|
Day 4
|
T1: Squat:
5 sets, 2 reps
|
T1: Bench Press:
5 sets, 2 reps
|
T1: Deadlift:
5 sets, 2 reps
|
T1: Overhead Press:
5 sets, 2 reps
|
T2: Front Squat:
4 sets, 5 reps
|
T2: Decline Bench:
4 sets, 5 reps
|
T2: Good Morning:
4 sets, 5 reps
|
T2: Incline Bench:
4 sets, 5 reps
|
T3: Leg Curl:
3 sets, 12 reps
Leg Extension:
3 sets, 12 reps
|
T3: Dips:
3 sets, 12 reps
Triceps Extension:
3 sets, 12 reps
|
T3: Shrugs:
3 sets, 12 reps
Upright Row:
3 sets, 12 reps
|
T3: Arnold Press:
3 sets, 12 reps
Lateral Raise:
3 sets, 12 reps
|
The Third Tier work is where you chase the pump! Remember,
the goal is to build the muscle so in the Third Tier you should not be reaching
a failed rep earlier than about eight to ten. This is all about fatiguing the
muscle through adequate repetition. Failed reps here should be less an issue
because ideally these are isolation movements, or at most, compound movements
at lighter weights.
These are done at the end of your workout. So by the time you
get here expect to be fatigued. Do not be surprised when you find yourself
handling less weight than what you use normally. This is not about moving the
weight, but working the muscle. That means you need to complete sufficient
repetitions rather than overload the intensities.
But where is the Back
Work? (And Biceps Too!)
This is a common question when people ask about my GZCL
Method. And the answer is simple: Super-sets. I prefer to train the muscles of
the back multiple times per week. This is done by super-setting T2 pressing
movements with similar sets/reps with a pulling movement, usually in the same
planes of movement. A T2 horizontal push, close grip bench press, would be
super-set with a row and a T2 vertical push, maybe an overhead press, would be
super-set with pull ups or lat pull downs. A pulling movement’s one rep max is
rarely known, or performed, so it is best to load these according to the
sets/reps required. Biceps isolation exercises are also treated in this same
fashion.
I do not recommend that lifters attempt to super-set their
T1 movements. Save your energy in that moment for your primary movement.
Perform your super-sets in your T2 and T3 range. Super-sets are also a great
way to increase work capacity via increasing workout density- the amount of
work done in a specific time limit.
An example Bench
Press workout:
(T1) Bench Press
|
@85%
|
3 reps
|
5 sets
|
(T2) Decline Bench
Super-Set with:
Barbell Rows
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@65%
135 lb.
|
5 reps
5 reps
|
6 sets
6 sets
|
(T3) Dips
Super-set with:
Upright Rows
Triceps Extension
Super-set with:
Biceps Curl
|
Body
Weight
100 lb.
45 lb.
45 lb.
|
12 reps
12 reps
12 reps
12 reps
|
3 sets
3 sets
3 sets
3 sets
|
Putting it All
Together!
You now have an overview of your pyramid, how it’s
structured, and the important details that make up each major component of that
structure- the First, Second, and Third Tiers. Here’s the gist of it:
1.
T1: Main Movement, 85-100% of Goal Weight, 10-15
total reps, this is a single exercise.
2.
T2: Primary Assistance, 65-85% of Goal Weight,
20-30 total reps. One to two different exercises.
3.
T3: Secondary Assistance, 65% or less of Goal
Weight, 30+ total reps. One to three different exercises.
I’m sure you have already noticed a volume relationship
inherent in my method. This is the 1:2:3
Rule for Volume: For every one rep
you do in the First Tier do two with your Second Tier Primary Accessory, and
then three reps with each of your Third Tier Accessories. This is how you
maintain the relationship of volume to intensity that builds a more balanced pyramid.
Remember, there are no “hard” rules in the GZCL Method, more so guidelines or
gradients; but “rule” just sounds better. When writing your own program using
this method, do not stress if you are a few reps above or below that 1:2:3
ratio. The goal is to give balance to your structure; it doesn’t have to be
mathematically perfect.
One great thing about this methodology is that it is very flexible. I have had people train
with great success full-body three times per week mixing a T1 and T3 lower with
a T2 upper, and vice versa.
At the end of this article is an example month of training
for the squat and bench press using my method. However you lay it out is
entirely up to you. Once more, it is a
method not a program! Though if you want to retest your Goal Weight I do
recommend the last week of your training cycle (no less than three weeks!) that
you work up to a single set of max reps of 100% of your Goal Weight. This is
also known as an AMRAP, or, As Many Reps As Possible. This is denoted as a
simple “+” sign.
By working up to that 100% Goal Weight AMRAP set you can
gauge your progress and get a good idea of what the next Goal Weight will be
for the following training cycle.
Simple guidelines for Goal Weight progression:
- Two reps
on 1+AMRAP @100% add five pounds
- Three
reps on 1+AMRAP @100% add ten pounds
- Four or
more reps on 1+AMRAP @100% add 15 pounds.
It is a simple method to follow once you have a firm
understanding of the parameters that set the recommendations of volume and
intensity. Using those guidelines and an understanding of your own abilities
you can choose what weights to use, for how many reps, across your choice of
sets, with the exercises you want, and exactly how you will progressively
overload and thus make strength and hypertrophy progress!
The best programs are ones customized to the individual
athlete. By using the GZCL Method you can intelligently draft your own program,
custom fit to your goals.
Example Programs
Squat
Week One
|
Week Two
|
Week 3
|
Week 4
(retesting)
|
Monday
T1: Squat
85% 5 Reps x 3 Sets
T2: Front Squat
65% 8 Reps x 4 Sets
T3: Superset
Leg Curl/Extension
12 Reps x 3 Sets
Calf Raises
15 Reps x 3 Sets
|
Monday
T1: Squat
90% 3 Reps x 4 Sets
T2: Front Squat
70% 6 Reps x 5 Sets
T3: Superset
Leg Curl/Extension
12 Reps x 3 Sets
Calf Raises
15 Reps x 3 Sets
|
Monday
T1: Squat
87.5% 3 Reps x 1 Set
92.5% 2 Reps x 2 Sets
97.5% 1 Rep x 3 Sets
T2: Front Squat
75% 5 Reps x 5 Sets
T3: Superset
Leg Curl/Extension
12 Reps x 3 Sets
Calf Raises
15 Reps x 3 Sets
|
Monday
T1: Squat
90% 3 Reps x 1 Set
95% 2 Reps x 1 Set
100% 1+ x 1 set
T2: Front Squat
80% 4 Reps x 5 Sets
T3: Superset
Leg Curl/Extension
12 Reps x 3 Sets
Calf Raises
15 Reps x 3 Sets
|
Bench Press
Week One
|
Week Two
|
Week 3
|
Week 4
(retesting)
|
Tuesday
T1: Bench Press
85% 3 Reps x 5 Sets
T2: Super Set #1
Decline Bench Press
65% 6 Reps x 5 Sets
Barbell Rows
135 x 6 Reps x 5 Sets
T3: Superset #2
Bodyweight Dips
12 Reps x 3 Sets
Cable Rows
100 x 15 Reps x 3 Sets
Superset #3
Triceps Extension
45 x 12 Reps x 3 Sets
Biceps Curl
45 x 12 Reps x 3 Sets
|
Tuesday
T1: Bench Press
90% 2 Reps x 5 Sets
T2: Super Set #1
Decline Bench Press
75% 5 Reps x 4 Sets
Barbell Rows
145 x 5 Reps x 5 Sets
T3: Superset #2
Bodyweight Dips
12 Reps x 3 Sets
Cable Rows
100 x 15 Reps x 3 Sets
Superset #3
Triceps Extension
45 x 12 Reps x 3 Sets
Biceps Curl
45 x 12 Reps x 3 Sets
|
Tuesday
T1: Bench Press
87.5% 3 Reps x 5 Sets
T2: Super Set #1
Decline Bench Press
70% 6 Reps x 5 Sets
Barbell Rows
140 x 6 Reps x 5 Sets
T3: Superset #2
Bodyweight Dips
12 Reps x 3 Sets
Cable Rows
100 x 15 Reps x 3 Sets
Superset #3
Triceps Extension
45 x 12 Reps x 3 Sets
Biceps Curl
45 x 12 Reps x 3 Sets
|
Tuesday
T1: Bench Press
90% 3 Reps x 1 Set
95% 2 Reps x 1 Set
100% 1+ x 1 set
T2: Super Set #1
Decline Bench Press
80% 5 Reps x 4 Sets
Barbell Rows
150 x 5 Reps x 5 Sets
T3: Superset #2
Bodyweight Dips
12 Reps x 3 Sets
Cable Rows
100 x 15 Reps x 3 Sets
Superset #3
Triceps Extension
45 x 12 Reps x 3 Sets
Biceps Curl
45 x 12 Reps x 3 Sets
|
This looks intriguing. I think I've been fumbling towards something like this for a while, though in my case it was more just a case of doing some reverse pyramid training combined with a compound first / isolation after approach. I'm more of a general strength trainer than a powerlifter, but this looks quite applicable for that too. I may try out this methodology for a few exercises. Thanks for the writeup! Interesting blog, by the way.
ReplyDeleteI love this. Currently recovering from a car-crash. As soon docs allow me to exercise , I will train according to this.
ReplyDeleteDude kickass! Thanks for even considering it! Heal up.
DeleteMan, this concept has really cemented lifting as my favorite activity. I've been lifting off and on for 15 years, (with til now, 3 years of continuous serious building). I've been following one of Bill Pearl's Olympia routines religiously for about 18 months, with progressively more adaptation and improvisation. The grind was really starting to get to me.
ReplyDeleteAfter finishing up a 3 month, 20lb cut, I was exhausted and losing motivation (also feeling a little bit depressed about losing 100lb off my squat post hernia repair). I started looking for a power-building program, but was really struggling to find one that fit my style. I considered sheiko, bulgarian, smolov, and other methods of building my big lifts back up, but they just didn't appeal to me as particularly interesting or safe.
I stumbled upon this post last night via an obnoxious series of fitness blogs extolling their own rehashed versions of classic lifting styles. After reading this, it felt like a bomb had gone off in my brain, "I am an expert at lifting. I use advanced methods. I should be able to just improvise my entire workout. These guidelines are PERFECT."
I did my first squat day today, and it was the best workout of my life. The ability to just pick and choose accessory lifts that felt right in-the-moment was truly revolutionary for me. I could target the strands of muscle that needed that last little bit. I have never been this muscle exhausted while amazingly, the least sore i have ever been post-workout in my life.
I really don't know how to express how much this simple concept means to me. This little seed has turned the gym from something I do dutifully, to a place of magic and wonder. I know this is absurdly gushy, but I really thank you.
I do have to caution other lifters considering this kind of regimen. Lifting in this fashion requires a fairly advanced mind/body connection, and a certain minimum intelligence about over training. Also I think I may have a new addiction...
To my favorite gymbro (even though I don't know you and haven't read the rest of your blog (I am sure we would fist bump daily if we were gymquaintances)) GZCL, thank you thank you thank you,
-Aaron
Damn man! I'm really glad this resonates with you so well! I really hope it impacts your training positively forever, because damn... I'd be bummed if it turned out to be a let down!
DeleteSeriously though, thanks man!
Could you make it like à linear progression t1 at 80-85% 5*2 or 5*3 or 3*5 and t2 4*5. Bumping weight every week? And if it is possible where can we email/PM you?
ReplyDeleteI actually managed to grow 3.2 inches taller within 8 weeks. My friends couldn’t believe how different I looked, and some of them were jealous. With this the nutritional food, regular exercise, physician consultancy is also required. I used the following link to get info.
ReplyDeleteFor more info please click on the following link: How To Program Increase Height
Talk soon.
This comment has been removed by the author.
ReplyDeleteHey, this is a great program. I was wondering if you could add a example program based around OHP?
ReplyDeleteI'm not GZCL but here's my take based on the last bench template listed.
DeleteDay 1:
T1: OHP - 85% 3 Reps x 5 Sets
T2: Super Set #1
Incline Bench Press - 65% 6 Reps x 5 Sets
Pullups/Chinups (Assisted if needed) - 6 Reps x 5 Sets
T3: Superset #2
Seated DB Shoulder Press - 12 Reps x 3 Sets
Lat Pulldown - 15 Reps x 3 Sets
Superset #3
Triceps Extension - 12 Reps x 3 Sets
Face Pulls or Rear Delt Flyes - 12 Reps x 3 Sets
Follow the week to week progressions in a similar fashion to the bench template at the end.
Programming is very interesting and creative thing if you do it with love. Your blog code helps a lot to beginners to learn programming from basic to advance level. I really love this blog because I learn a lot from here and this process is still continuing.
ReplyDeleteLove from Pro Programmer
well then... currently giving westside an Honest try, but I do believe this is next... the issue for Me is ALWAYS patience, but there's enough 'growth' programmed in here for Me to feel like I'm getting somewhere I think... and I've certainly got three-six months to give what someone else thinks a try...
ReplyDeleteis there an email address somewhere for specific questions, or do you want them here?
Coach Bear
temji@yahoo.com
hope there's an email... verification process is waaaaaaaaaay too complicated for a simple Fella
ReplyDeleteHey man! Just got the email, will be on it soon.
DeleteDo you base the goal weight for accessories on the missing movement, or on each specific accessory?
ReplyDeleteOn the specific accessories ideally. But in some circumstances using a main movement's goal weight is fine, all you'd have to do is adjust the intensity down to where you could manage the specific tier's rep range. An example of this would be high bar squat if you were to use is as an accessory to a low bar squat. Just use a lower percentage than you would normally with your low bar squat.
DeleteAny input re: nutrition? I'm just starting a cut and wonder if this is good for that? thanks
ReplyDeleteYou can cut on my method, just be sure to not lose more than .5-1 lb. a week. otherwise training will be sacrificed.
DeleteHow would you recommend setting up deadlift T1 for weeks 2, 3, and 4?
ReplyDeleteHonestly man that depends a lot on how much you're wanting to deadlift and whether or not that's a priority lift over others. You could set it up with a heavy DL and light DL session. The heavy one using ascending sets of 3/2/1 last set AMRAP and the light session could just be straight sets and go up on that by 5% week to week.
DeleteFor the example programming, it says for squats 85% 5 reps for 3 sets, but on bench it says 85% 3 reps for 5 sets (for week 1). Did you mean for squats to be 85% for 5 sets of 3 reps as well, (I assume?)
ReplyDeleteNope. Weight x Reps x Sets always with GZCL. Think of it like this. What weight you're doing for how many times, repeated how many times. That's why a lot of non-American based programs are written. Everyone usually says "Sets and Reps" but forget that at the end of that comes weight. Therefore, weight is always next to reps.
Deletethe gzcl method is simple and easy to customize to ones own needs. Should I be using it gzcl for a powerbuilding approach or a powerlifting approach? and how to program more hypertrophy work into the routine?
ReplyDeleteReally great questions and the post Applications & Adaptations in this blog from earlier this year is very helpful in explaining the ways you can tailor your program to fit your needs.
Deleteso is it possible to hit a movement twice a week using the GZCL method? In the examples it seems like your only hitting it once a week. Will the muscles recover enough to hit it twice a week?
ReplyDeleteAbsolutley. Look at the Applications & Adaptations post and check the UHF model, bench type movements up to 5x a week. Think of this as the skeleton you build your program on, this skeleton's general structure should be reflective of your recovery ability.
DeleteOk thanks a lot man
DeleteSo this is my first method/program that I'm doing. I usually just go to the gym without a plan and try to push myself as hard as I can. Although, it's hard to get my numbers up on the big lifts. Anyway, I used this method for 2 days so far and I tried out my squat and bench day already and I feel as if I have not worked hard enough. And my workouts usually last for about an hour to 1.5 hours, but this method took me like 30-45 mins to complete. For example on my first day of squats, I did this for my T1, 85% 1x 3, then 87.5% 2x2, then 90% 3x1. The workout was too easy. I based my percentages off of my training goal, which is 10% off my actual 1RM. Or am I supposed to use my 1RM as my training goal? And is it supposed to feel this easy? I did my T2 and T3 and none of them were really a challenge. I also don't have 1lb plates at my gym, so I'm stuck to using the 2.5lb plates which kinda throws off some of my numbers, since I did a couple sets of the same weight. Other than that, I love the concepts of this method and I want to know if I am doing it right.
ReplyDeleteYou need to work with a program for a couple of months at least to see how it works. Start light and allow yourself time to adjust to the movements and the routine. The weight will get heavy as you move up. Your body will respond when the weight gets heavy. Two workouts won't get you anywhere.
DeleteHi, I like this method because it's so simple and flexible, but I keep wondering where warmup sets fall. To get to 85% I'd want to do some warmup (I'm 35 and just starting to lift seriously this year). Do they not make it to the chart? Do they count as T2? How do you handle warmup sets for main movements? Thanks for the knowledge man!
ReplyDeleteI dont understand how igual set "sets x reps" i mean 10-15reps in T1 but what %, how many sets, what reps. And whats the method of progression week by week, i mean how i change reps and sets, only do the amrap set in the 4week?
ReplyDeleteAnd the same for T2, i am a bit confused with that.
How could you integrate Mobility/Strength training (like calisthenics or gymnasts like routines?)
ReplyDeleteI got to your blog thanks to megsquats. My main goal is weight loss and I've been combining bodybuilding and cardio for 4 to 5 months. Now, I discovered powerlifting and finally felt like I have an actual reason to go to the gym besides losing weight, and I find your method really explicative and simple to apply. The only 2 things I didnt get are:
ReplyDelete1. The AMRAP set; is it a set of 2 reps, 3 reps or 4 or more?
2. The intensity % throughout the weeks; why did you go from 85 to 90 to 87 to 95? Can't it be a linear progression? Also, how many pyramid sets/ week would you recomand?
Thanks a lot!
Increase Height In 1 Week
ReplyDeleteThank you very much for seeing good information.
ReplyDeleteThank you very much for seeing good information.