It’s Not Your Fault You’ve Hit A Plateau

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

In 4-days, I’ll be re opening my latest masterpiece called Maximize Your Muscle. It includes advanced muscle routines and exclusive coaching to blow beyond your genetic potential.

It has been closed for registration since April 2010 and will be accepting new members on Tuesday September 7th for 72-hours only to help you make 2010 your most muscular year ever.

Onto today’s latest post… It’s Not Your Fault You Hit A Plateau and then I have question for you… Lets get started:

You May Have Hit A Plateau Right Now But Given What You Know It Was Inevitable.

And that’s not all –  you had no other option but to plateau!

Please, don’t blame yourself for an extra second.

Research and science geeks claim: “It’s an unavoidable condition…” or “Everyone hits a plateau eventually…”

I agree with the nerds.

Catching a plateau is like catching a virus – eventually it’s your turn.

At some point your gains have slowed – and you’re just like 99% of the rest of the world, myself included.

So congratulations… you’re normal!

But who wants to be “normal” anyway? You don’t want to look like a “normal” guy—you want to look like something greater.

Well, you’re probably thinking how amazing it would be to blast through that plateau and go beyond — WAY BEYOND – your genetic potential.

If you have ever wanted an awe-inspiring one-of-a-kind body, well that’s normal too.

That’s right: it’s normal to want something beyond the norm.

Do Yourself A Favor And Keep Reading If You’re Ready To Slap Your Genetics In The Face

…and only if you CAN deal with jealous “gym buddies” and family members shocked by your ripped “photo-shoot-ready” physique…

Why?  Because on April 6th you’ll be given the keys to unlock this body.

Whether you have average or crappy genetics, developing a world-class physique and being the “talk of the town” may feel like a pipe dream…

…but a dream that certainly never dies as you’re always training hard and eating right – holding out hope that someone will come along and bail you out – providing the necessary help you need to make it possible to get that perfect body you so desperately strive for…

Sadly until this point, attempting to build a body completely ripped with layers upon layers of thick, dense muscle mass meant dabbling in illegal anabolic steroids or expensive Growth Hormone that will screw up your body in the long run and drain your back account.

Especially since poorly-designed programs have the plateau built right into it! I’ll explain that tomorrow… but for now:

95% Of Programs You’ve Tried Have The Plateau Built Right Into The Program!

How do I know this?

You see… unlike all those self-proclaimed fitness gurus you run into online, my programs come backed by science and REAL WORLD experience.

In 2002, I received my Kinesiology degree from the University of Western Ontario. Not some bogus online diploma mill or liberal arts degree. And it’s much more than your gyms own trainer certification program, which are nothing more than a weekend course followed by their photo being pasted on the gym wall.

The science of Kinesiology is more than a fancy word, but rather it is a critical science of anatomy, physiology, biomechanics and lots of other boring academic subjects.  It’s a real University in London, Ontario, world-renowned for their cutting edge teaching on the special science of maximizing your genetic potential, accelerating metabolism and optimizing your growth hormones.

You may have flunked science in High School or not pursued a health and science degree which is cool but if you really want to know why you’ve plateaued, and why your body isn’t growing as quickly — or at all — you’ve got to know how your body really works.

Not only do I have four years of Kin, but I have also combined that with six-years of in-the-trenches, real-world training experience, young and old, male and female, fat and skinny plus I have clients from over 120 different countries following my books – I guarantee I’ve worked with someone like you already.

Back when I started I was just applying what I was learning in Kin, but over the last eight years I’ve combined that with what I’ve seen work over and over again and eliminated everything else.

As long as you train one-way you’ll always be limited by your genetic potential and get left behind….

So What Are The 12 Anabolic Targets You Can Shoot For?

12_targets_500Click Here To Download This FREE Report

 

Listen: I’m not making this stuff up; you have twelve different ways to explode muscle growth all over your body. The medical journals are full of this stuff but most bodybuilding gurus don’t read those journals.

Why?

I don’t have a clue –

Or maybe I do have a clue. It could be that they’ve got their own physique purely because of genetics and if you do the same old crunches and curls they did, you’ll end up with the same body they got. (You won’t).

Or it could be that they were told, during their personal training certification weekend, what they were learning is all they needed to learn about bodybuilding, and that they shouldn’t bother learning anymore. (They should).

Or maybe they just don’t LIVE bodybuilding 24 hours a day and their focus on training starts at 5am with their shift, and ends at 2pm, five days a week. (It’s off to their other job as a waiter for the evening).

I have no idea but I DO read the research journals, I’ve got eight years of experience with this stuff. I live bodybuilding, all day, every day. I have no other job or mission but to teach you what I know.

As Long As You Train One-Way You’ll Always Be Limited  By Your Genetic Potential And Get Left Behind

My Question For You Today:

What are your TOP 3 favourite strategies to build muscle?  What methods and techniques have worked best for you?  Okay, lets get at least 200 comments.  What are your top 3 ways to build muscle? Share below…

Vince

P.S. Oh yeah, here is the fun video I randomly shot in Las Vegas with my buddy Dustin who challenged me to a “1 arm snatch” race and you can find out if he schooled me or if I tuned him :)

Click here to subscribe to my YouTube channel for more great tips and workouts!

VN:F [1.9.8_1114]
Rating: 4.0 (2 votes)
VN:F [1.9.8_1114]
Rating: 0 (from 0 votes)
It's Not Your Fault You've Hit A Plateau, 4.0 out of 5 based on 2 ratings

If you liked this article, you'll LOVE our No Nonsense Newsletter!

Sign up Now and Receive:

  • Learn how to eat to get Lean and Ripped…
  • Learn how to lift to get Bigger and Stronger…
  • Learn how to stay motivated to Build Your Dream Body…
  • PLUS… 3 exclusive free gifts as a surprise!

Your Information is 100% Secure With Us And Will NEVER Be Shared With Anyone.

Comments

40 thoughts on “It’s Not Your Fault You’ve Hit A Plateau

  1. Yo Vinny,

    1. Train with intensity until you reach oxygen deficit for every set and exercise.
    2. Strive to either add weight or extra reps with correct form every week.
    3. Consistency

    Obviously there are more than 3 things needed to continue building muscle… so here are a few more of my favorites…Eat clean, get proper rest, allow your muscles enough time to recuperate fully before training them again, stay hydrated, and write down everything… from what you eat to an exact regimen at the gym including starting measurements and showing each weeks progress, be it strength gain, efficiency, and an overall score on how you feel you did that workout. From 1 through 10, 10 being best, and remember to be honest with yourself this way you can see where you need more work, and where you are at par with your goals. BTW you will not get a 10 every time… an 8 or a 9 are awesome results, and even if you hit that 10 once a week you will see some AMAZING RESULTS!!!!!!!

    Take Care,
    Enrico from Italy

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  2. Routines are boring! But I still have mine. Lot’s of sets and lot’s of reps once a week per muscle groups I’m working, then heavy with lot’s of sets and low reps ( I don’t do anything light those days)
    Then I work the same muscle groups only I vary the exercise I use.
    example: from my normal flat bench flys and chest press to incline flys and chest press.
    And of course you have to eat: protein morning and right after work out…with that goes along also plenty of sleep, not just rest.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  3. 1: HEAVY HEAVY HEAVY!!! the big three are my life
    2:Olympic lifts-20sets of 3 with very little rest and anywhere from 80%-90%
    3:post-fatigue, giant sets, and pre-fatigue

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  4. 1. Determination (You must have to have a ultimate goal to work for your muscles)
    2. High Intensity Weight lifting
    3. Proper Rest (lifestyle and healthy eating)

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  5. First focus on the mind-muscle connection – feeling the contraction is crucial. Second, progessively increase the weight/sets/reps etc. Last, introduce variety to keep the training both interesting and challenging – I’ve found giant sets particularly useful.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  6. 1) EAT
    2) EAT
    3) EAT

    I tried many workouts and programs but the secret really is in EATING like there is no tommorow !!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  7. I-SUPINO INCLINADO 4X10
    CRUCIFIXO INCLINADO 3X12
    APOLO SOLO C/SUPORTE 4X MAX
    PUXADOR COSTAS 3X10
    PUXADOR FRONTAL 3X10
    REMADA T PRONADA 4X10
    EXTENSÃO DE TRONCO 45º 3X15

    II- TOTAL LEG 4X12/10/8/6
    LEG HAMMER 4X12/10/8/6
    ADUÇÃO 4X12/10/8/6
    RELVO SMITH FIXO 4X10/10/8/8
    FLEXORA DEITADA 4X12/10/10/8
    FLEXORA SENTADA 4X12

    III- DESENVOLVIMENTO ARTICULADO 3X10
    DESENVOLVIMENTO ARNOLD 3X10
    POSTERIOR CORDA CABO 3X10
    REMADA ALTA BARRA ABERTA 3X10
    TRICEPS FRANCES DUPLO 3X10
    TRICEPS COICE 3X10
    ROSCA SCOTT MAQUINA 3X10/8/6

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  8. Well Vince, i have found that Alot of what hasnt worked is what ive tried before: Hour or more workouts, trying to lift heavy too soon, not eating enough and the like, i could go on.
    i will admit what has helped me tremendously is the extreme detail and focus of the 12 anabolic targets that youve helped me find out.
    1. I knew i needed to stretch before and after but not for as long as my workout.
    2. I did not know that in order to gain the muscle weight i wanted i needed to eat like i was already at that weight!
    3. i also did not know that meal replacement shakes alone WILL NOT WORK! They sure do say they will on the boxes though!
    Doing those three things ALONE has made a TREMENDOUS difference.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  9. mine strategy:

    1) lift heavy weights

    2) lift to failure, dropsetting

    3) nutrition

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  10. I'm going for time efficiency in the last 4 months.
    So I do a light version of High intensity training (1x or 2x a week, all-body workouts, 1 set to failure, 5 compound exercises).
    Plus a diet with no refined or starchy carbs.
    VERY efficient if you want to get lean.

    Next month, I'll go back to building muscle

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  11. im 5,6 80 kilos started 4 years ago at 60 kilos i think my top 3 is squatting, deadlifting , and bench
    i found that riding the bike was the best for your legs i also think that going to boxing as well as a high protein diet is a goosd way to build up your shoulders and lats also youll find that your fourarms will
    will keek getting bigger and stronger because when you clench your fist youll notice your fourarms tighten up and you just let your agression out and it will increase the size aswell as tone
    also i tend to one day a week eat what ever i want

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  12. Dustin's bootcamp 3 times a week
    Eating right – high protein, whole foods, lots of water
    Plenty of rest

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  13. In no particular order:

    1. Always progressively overloading with each work out (whether it's increased weight, or increased reps with same rep).
    2. Eating right (whole foods, eating enough to support new growth, timing, NO ALCOHOL– which has been huge for me because I used to drink quite a bit socially).
    3. REST REST REST.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  14. 1.i thend to have a good program and try to have body weight training, heavy weight training and doing differents types of methods like stretching, superseting,drop sets,low volume,high volume

    2.i eat 5-6 meals a day with protein with each meal to keep my body in positive nitrogen state

    3.i try to get a lot rest because muscles only grow when at rest not when working them out.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  15. Still exercising at 67 I 've learned that:
    1. Variety not monotony is vital.
    2. That all systematic training routines are better than just kicking around the gym, and some work better than others for different individuals, so the message here is to find ones that work well for you and change them around each month.
    3. That it's essential to attack the weights with all the energy in you and that, at any age, a wise gymrat listens to his body.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  16. What made all the difference for me was:
    Doing nutritional cleansing with Isagenix so I was getting out the toxins and the nutrition could really get in; lifting heavy weights in my strongest range to failure; having a protein shake right after a workout and REST (I am not in the gym four days a week anymore). So that's four…oh, well :-)

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  17. Mine are:
    1. Supersets (opposing muscles)
    2. Bodyweight exercises
    3. Changing reps/set schemes every 4 weeks

    Supersets are by far the best muscle builder but I find it really hard to superset everything in a gym that is so small yet so populated.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  18. 1.- eat a lot , in time and form
    2.- Lifting weights
    3.- rest enough to let muscle growth

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  19. My favorites: Plyometric training, unstable surfaces and REST!!!! Oh, and lots of delicious nutritious food. God, I love food. :-)

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  20. This is what I do, lift heavy with proper form, working compound movements of 5×5 sets and reps. Day 1 pull, rest, Day 2 push, rest, then repeat for at least 8 to 12 weeks. On the next type of exercise program is I change up the exercises to high intensity, to slow rep, to high explosion, forced reps, forced negitives, pyrmiding up and down with the weights allowing the muscle not to adapt.
    Proper rest is when the body is in it building state cardio is good for the heart and lunge so keep it in the routine of your daily lifestye.
    Most important is proper nutrition making sure that your meals are balanced eating more frequently with smaller portions, I eat at least 6 to 8 times a day, keeping my metabolism on the go. It took me till I turned 38 to realise that dieting is the answer to being lean, been healthy for 3 years and still staying lean.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  21. Rest-Pause (aka doggcrap…intensemuscle.com) #1
    Complex movements #2
    water/fishoil/clean diet #3
    Intensity #4 Had to add four

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  22. 1.Do every rep like ur life depended on it!!(controled) 2.Eat as much hole foods as u can. 3. Be consistant (always) if u feel the need to take a day off when u have a workout planed take it (guilt free)

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  23. 1. Training: Full Body Routines graduating to Upper/Lower Splits. 3 Days per week. 5-8 rep range focusing on compound exercises and increasing weights and/or reps each week.

    2. Eating 6 meals a day: Eating a massive breakfast and proper peri-workout nutrition. Also chasing 3 of my mid-day meals with 2 tablespoons of flax seed oil mixed in almond milk.

    3.Resting: Making sure to get 8-10 hours sleep… 7 at the minimum.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  24. hello vince in one of these days i send you a personel for my important mail very little time on my hands the last months talk to you soon greets from the lowlands the flying dutchman kevin

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  25. hello vincy boy.my trainingtecnics are 5 day's a week splitprogram monday':chest-bicep.tuesday:legs tummy shoulders.wednesday:back-tricep.thursday:little cardio and maby very low intensity.vriday;full body tyraining session.i train with four tecnics very heavy low reps,very high reps light weight,i use the explosive training but in both ways example bicep curl very fast up slowly down but als very slowly up very fast down.i also do in the contaction fase i hold it there for a second for example with te bicep ore bentover dumbel row i hold it up for a second.i switch this up every week no week is the same with my. greets from te the netherlands sincearly yours kevin

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  26. 1. lifting super heavy weights
    2. 30% protein 35% carbs and 35 % fat diet
    3. supersets with shorter rest periods ( like 30 sec.)

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  27. Recently I have incorporated a (4) day a week training schedule consisting of essentially breaking workout days into horizontal push/pull, vertical push/pull, quad dominant, and hip dominant workouts. I have been able to devote more time to targeting legs (thanks to your advice Vince) which in turn seems to have made a big difference in gains not only for my legs but the balance of my other body parts as well. I have been doing this for about a month now with good results. I like to switch programs every few months because that seems to work best for me.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  28. 1. Heavy weights three times a week
    2. Lots of rest
    3. High protein diet

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  29. Excellent answers so far. Keep them coming. If you have not posted your top 3 ways to build muscle, don't be shy, please let us know what's working for you. Post below

    VN:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VN:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  30. Top three ways I build quality muscle

    1. Eat top quality food as natural as possible all the time.
    2. Don't let anyone tell you that you can't do it.
    3. Lift heavy, rest well and eat like a champion

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  31. I think overloading you muscles each week, trying to make the next workout harder and more challenging and strive to always do more. Switch it up every 4 weeks with different kinds of angles exercises unstable surface training i got from vince.

    Eat clean good foods have 2 meals prior to traiing and 1 an hour after with carbs and protein.

    supplements. Home made protein shakes. Creatine all season.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  32. My favourite strategy has been low rep, high volume training. Maybe 10×3 but my biggest lift would be a single.

    Besides that, at least 8h of sleep gets me growing without fail. But more than that, rest is essential. Overtraining equates to failure.

    Finally, I do want to say that a well-planned progressive exercise plan that works on periodisation is also key. Getting someone to design one is great, but if you can’t afford it, like me, just read a lot into techniques and sift tge good from the bad. I’ve packed on the pounds using bodyweight-only exercises!

    Cheers, big V

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  33. For me as what i've learned from body building gurus that first we shouldn't stick in one program. we should change it every 12 weeks if you are a beginner but if you're working out for a long time and there's still no results we can have 3 or more programs in a week like concentrating in certain parts of our body e.g. chest, bicep, tricep and shoulder but don't hit the plateau oftentimes. Furthermore, eat some essential food for building muscles.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  34. Pushing as much weight as possable for eight to ten reps on the first workout of the week and on the second workout of the week going a little lighter but with higher intensity and the third at a comfortable rate but strict form,each week the first workout becomes the second etc.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  35. Max-OT training, Heavy weight,4-6 rep range to failure on last rep, 2-3 sets per exercise,7-9 total sets per large muscles and 5-7 total for smaller muscles. always aim for progressive overload. I have made massive gains using this wotkout style for 2 years. In that time i have doubled my bench from 210 to 400, my squats fom 300 to 700, I have not had to vary from this style of training to make gains. I swap thingsup by training for 4wks on a workout (5 day body part split) then i might chang exercises eg dbbps instead of barb.bp, exwercise order, body part days etc. I take a week off every 8wks

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  36. I find swapping between mini-sets, pre-exhaust supersets and antagonistic supersets from week to week, whilst incorporating progressive overload techniques does it for me. Tie this in with some circuits, lactic acid and HIIT training whilst rotating between low carb and low GI dieting and you're away.

    Of course; breaking my foot in a motorcycle accident does stall the progress some what!!

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  37. What has helped me most in the past is: Sheiko training (explosive training for strength competitions and a lot of sets every week); Convict Conditioning (heavy training and only a few sets every week); and Creatine as supplementation.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  38. Lifting heavy,protein based natural diet, sprint at the end of workout ( It has helped me to improve a lot in the last 4 months ). One thing I am trying hard is stress free or less stess life but alas in todays time I think it is tough.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  39. My 3 favourite strategies are lifting heavy, changing exercises to avoid getting my muscles into a “routine” and supplementation.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)
  40. My 3 favorites: supersets (opposing muscles), pre-exhaustion (especially for chest), and REST.

    VA:F [1.9.8_1114]
    Rating: 0.0/5 (0 votes cast)
    VA:F [1.9.8_1114]
    Rating: 0 (from 0 votes)

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>