@0a.1u: يالول العمر يرجعلي وارد شاب #شعر #ذواقين__الشعر_الشعبي #قهوة_المساء #توجيهي #your_coffee

أحمد

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Monday 20 April 2026 11:55:00 GMT

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ابو يامن السلامه 👑 :

2026-05-04 17:24:54

2

احمد باشا 🌹🇮🇶🌹 :

2026-05-02 22:04:13

1

دموع الورد :

هيهته يرجع العمر شيرجعه🥹🥹🥺🥺

2026-04-23 18:01:00

6

حميد الحلاوي :

اي والله صح لسانك

2026-05-02 18:53:17

2

كافي يازمن :

2026-05-04 16:25:01

1

بنت تڪريت :

اي والله

2026-05-01 19:02:52

3

🥀سنرحل ويبقى الاثر 🥀 :

الله واكبر 💔💔

2026-05-01 13:29:37

3

زهراء :

اي والله صح كلامك

2026-05-01 11:01:27

3

Raed :

👍😔💔والله فطرن كلببي كلمات🌹

2026-05-03 18:22:35

3

Sudad Al-faraji :

صح السانك

2026-05-08 20:42:25

1

A75027742157 :

اويلي اويلي

2026-05-08 16:54:25

1

Al-Jubouri :

اووف

2026-05-18 20:54:35

1

hassen :

اي والله

2026-05-03 18:23:55

1

بلال للمكاين الخياطه :

🥺🥺🥺 اي والله

2026-05-01 20:58:31

1

كافي يازمن :

2026-05-04 16:24:32

1

كافي يازمن :

2026-05-04 16:24:43

1

ابن ديالى 🥀 :

اي والله 💔

2026-05-04 01:22:20

1

وتمضي الايام :

اي والله 🥺🥺🥺🥺🥺🥺🥺🥺🥺

2026-05-01 14:02:56

1

أسمر :

صح السانك ربي يحفظك ويبارك بعمرك 🌺

2026-05-02 17:07:40

1

سعد الجبوري :

الله الله عليك 💔👌

2026-05-01 11:22:26

1

محمد الدراجي :

صح لسانك حياك الله

2026-05-02 10:00:44

1

الموج الازرق :

يا ريت لكن هيهات صح السانك

2026-05-03 17:54:07

1

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The Top Set & Back Down Set Method One of my favourite ways to train for strength is the top set and back down set method. Here’s why: • Heavy weights are essential for strength, but they’re also incredibly fatiguing. • Spending too much time in low rep strength phases can cause you to lose muscle mass, which is critical for long-term strength potential. • The solution is to hit one top set at a high RPE (8–10). This gives you the heavy exposure you need. • Then strip the weight back for 2–3 back down sets at a lower RPE. This adds the volume you need to maintain or build muscle and gives extra technical practice. It’s not just for advanced lifters. It’s also one of the best ways to introduce beginners to heavy singles while still building a base. This method allows you to develop top end strength without sacrificing muscle. It gives you the best of both worlds.

The Top Set & Back Down Set Method One of my favourite ways to train for strength is the top set and back down set method. Here’s why: • Heavy weights are essential for strength, but they’re also incredibly fatiguing. • Spending too much time in low rep strength phases can cause you to lose muscle mass, which is critical for long-term strength potential. • The solution is to hit one top set at a high RPE (8–10). This gives you the heavy exposure you need. • Then strip the weight back for 2–3 back down sets at a lower RPE. This adds the volume you need to maintain or build muscle and gives extra technical practice. It’s not just for advanced lifters. It’s also one of the best ways to introduce beginners to heavy singles while still building a base. This method allows you to develop top end strength without sacrificing muscle. It gives you the best of both worlds.

Edy Boxing Membuktikan Siapa Yang Sebenarnya Menjadi Ayam Betutu! Byon Madness 4 Ghulba Zombie Man Vs Edy Boxing! #byon #byoncombat #byonmadness #edyboxing #ghulba

Edy Boxing Membuktikan Siapa Yang Sebenarnya Menjadi Ayam Betutu! Byon Madness 4 Ghulba Zombie Man Vs Edy Boxing! #byon #byoncombat #byonmadness #edyboxing #ghulba

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