Although studies have shown there is practically no difference in muscle growth between fast vs slow reps in the short term (6-8 weeks) this doesn’t mean the result will be the same if we compare them over longer periods (e.g. The difference being what dynamics that hypertrophy gets utilitised for in the real world. I appreciate it how you explained that super slow training puts muscles under tension longer resulting in greater muscle growth. We know based on experience, anecdotal accounts, AND research that a solid mind to muscle connection plays an important role in muscle growth. Both slow- and fast-twitch muscle fibers are … Slow Reps- Thomas DeLauer… Let’s talk about the good, the bad, and the ugly of the negative workout. Let’s take a closer look at the ways slow-twitch muscles differ from fast-twitch muscles: Type 1 and type 2 muscle fibers. Fast or Slow Rep Speed for Maximum Muscle: Maximizing the muscle growth response to resistance training is thought to be best achieved by proper manipulation of exercise program variables including exercise selection, exercise order, the length of rest intervals, intensity of … Tempo training (Strategically Slower Reps) may be an effective approach for achieving better training results, but there are a few exceptions. But exactly how fast should you be aiming for? There has always been a controversy – which method works better for muscle growth. A slow lengthening tempo increases the amount of active force production, which stimulates greater increases in fiber diameter, while a fast lengthening tempo increases the amount of … Answer: The slow lowering produced equal muscle damage in both groups, but the power-training group used an explosive turnaround for the one-second positive compared to the slower tempo of the other group. Avoid using it for these particular movements. It would result in more time under tension than if you did a 2-0-2-0 with a heavier weight. I usually just do whatever I feel like, sometimes I lift slow, and sometimes I lift fast… But which comes out on top? This will enable you to focus on the muscle that you intend to target. Well a recent 2016 meta-analysis by Schoenfeld and colleagues provides some insight. In one University of New England study, researchers compared traditional (1-2 seconds to lift and lower the weight) with slow speed training (10 seconds to lift the weight and 4 seconds to lower it) [ 7 ]. Some people tend to perform their reps at a faster pace, while others do them in a slow and controlled manner. The most experts claim that by making some specific phases intensely slow, you can compel your muscles work harder. And since a greater time under tension is generally associated with an enhanced metabolic response, this theoretically leads to greater muscle growth. exercise to stable and made strong rotator cuff, shoulder impingment and injured shoulder exercise. You have entered an incorrect email address! The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. On the face of it this seems reasonable. But the weight isn't heavy enough to create maximal tension. As a thumb rule aim for a negative phase time duration of at least twice the positive phase. Which Is Better For Muscle Growth? However, low-rep training has one significant shortcoming: Muscle-fiber stimulation, and thus growth, is correlated closely to the amount of time a muscle is under tension. But one often overlooked variable is lifting tempo; how fast you perform each repetition. How to Lift to Maximize Growth. Anything slower than 6 seconds (and especially past 10 seconds) seems to be suboptimal in terms of muscle growth. So as some of you might be able to tell, it becomes a competition between time under tension versus the amount of reps/weight used. The main benefit of lifting with a slower lifting tempo is that you achieve a greater time under tension. I’d definitely suggest that the old folks try a very light version of this to help their aging muscles recover in baby steps from their chronic illnesses. Some say in order to gain muscle mass you should life slow and deliberate, keeping the number of reps between 6 and 8. There are many things you have to consider when lifting weights. On the other hand, the main benefit of lifting reps at a faster tempo is that you can perform more reps or use a heavier weight than you can with a slower tempo. Well a recent 2016 meta-analysis by Schoenfeld and colleagues provides some insight. Well to answer this, let’s first take a more in depth look at each approach. Fast twitch fibres respond better than slow twitch fibres (Alway et al; McCall et al, 1996). All matters regarding your health require medical supervision. For starters, a recent meta-analysis showed that rep cadence doesn’t have a meaningful effect on muscle growth (prolonging a rep would increase time under tension; therefore you’d predict that slower reps would lead to more growth), and that, in fact, very slow reps – those lasting longer than 10 seconds – actually lead to less muscle growth than faster reps. So as you can see, a slower tempo results in less overall muscle activation and presumably less growth of the target muscle. On the other hand, performing reps at a faster tempo enables you to complete more number of reps and/or use a heavier weight as compared to that doing with slower tempo. Save my name, email, and website in this browser for the next time I comment. It has been shown that reps speed definitely is associated with key factors affecting muscle mass building (hypertrophy) and strength enhancement; and other related things such as time under tension, muscle activation, hormonal & metabolic responses. (i) Highly Technical Lifts: If an exercise involves lifting weight off the floor (for example heavy deadlift), slowing down a phase is prone to injury. They also found that tempos closer to 2 seconds are slightly more favourable than 6 seconds. When it comes to training for muscle growth, there’s a lot of program variables that need to be considered. We also know that controlling the eccentric portion of the lift seems to lead to greater muscle and strength gains while decreasing the risk of injury when compared to simply letting gravity do the work for you. If you take a light weight and you perform a rep tempo of 4-0-2-0. A recent study from Brazil showed slightly more increases in muscle strength and muscle gain after 12 weeks using slow versus fast tempo 18. Therefore, the best way to approach lifting tempo would be to: Utilizing these two tips will help you get the most out of your lifting tempo while keeping things simple and easy to implement. Because of this, the way that you lift weights should reflect your overall lifting goals. One piece of training advice which is frequently given is that slow controlled reps are better for stimulating muscle growth. Scientists in Sao Paulo, Brazil, say "slow speed" reps can help you build muscle up to 3 times faster than "fast speed" lifting. This style of training — 3 to 10 seconds on the positive part of the rep and 3 to 10 seconds on the negative part of the rep — has been shown to produce good muscle growth. One study from the Journal of Strength and Conditioning Research showed that when a slow lifting tempo and lighter weight was used (5s concentric and 5s eccentric, 55% 1RM), activation of the chest was reduced by up to 36% during the bench press when compared to lifting with a faster tempo and heavier weight (subjects instructed to lift as fast as possible with 85% 1RM). And this was seen despite both protocols being taken to failure, indicating that very slow lifting fails to sufficiently stimulate or activate the higher threshold type II muscle fibers. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. So basing their lifting tempo on what helps them best establish a solid mind to muscle connection wouldn’t be the best option in their case. However, the … Finally, there’s definitely a lot more research that needs to be done regarding the fast reps vs slow reps debate. Your email address will not be published. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. In addition, the ability to lift heavier loads by using a faster tempo enables a greater overall recruitment of muscle fibers (specifically type 2 muscle fibers). (ii) Moves That Have Hurt You In The Past: Spending more time in a potentially risky position increases your risk of injury. If you don’t have time for century sets, you can still fatigue your muscle fibers with a light weight by combining different rep speeds in the same set. For example, if you’re lifting close to your 1RM, your reps are by default going to be relatively slow regardless of if you were trying to perform them as fast as possible. So only when the load is lightened is when you have a lot more control over your lifting tempo. Scientists in Sao Paulo, Brazil, have found “Reps at slow speed” can help you gain muscle mass up to three times faster than ” Reps at fast speed”. Rep schemes, amount of sets, amount of rest, the weight itself, and even the distance between you and that girl you try to avoid eye contact with through the mirror. Thank you for this bright idea! The slow group performed the reps with 1 sec in the concentric phase, 0 sec at the top, 4 secs in the eccentric part, and 0 sec at the bottom. Just as fast-rep training has its advantages, training with slow reps can also offer benefits. Performing reps with a slower tempo offers a greater time under tension. Eccentric contractions, we hear a lot of people on the internet talking about how eccentric training, focusing on the negative portion of a rep, is going to get you better results. And give me a follow on Instagram , Facebook , and Youtube where I’ll be posting informative content on a more regular basis. Read on to learn everything you should know about repetition speed viz-a-viz faster muscle growth! kindly have a detail programme on Rotator cuff injury. I’d like to know if there is an overall benefit to slower reps and a lower total count in terms of ‘muscle benefit vs. cartilage damage’, if any. …and we’ll show you step by step how to transform your body as fast as possible with science. Required fields are marked *, Slow Reps vs Fast reps: Which is Better for Muscle Growth. That’s the best Rep Tempo training! When doing a super slow workout the goal is not a set number of reps, but total muscle failure. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. For example if you are performing concentric part of an exercise in 1 second ( or 2 seconds) , take 2 seconds (or 4 seconds) to do eccentric part, Useful Related Post: High Reps vs. Low Reps. And they continue doing standard reps for months and even years, without any variation. This can improve your overall strength and muscular size. How fast should you perform each repetition? Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast tw… 12-15 reps still work your fast twitch fibres, maybe not all at once in one go per rep, but throughout the set they can still get used up and stimulated – especially if you slow the pace of the eccentric part of the set, and it requires alot less rest time between sets. Feel free to let me know if you have any questions down below. But with that being said, I’d advise you not to obsess over the exact numbers regarding your lifting tempo and instead use the following advice. However, research shows that muscle activation is reduced rather than increased with slow (10 seconds per rep) training speeds , which has a knock-on effect on muscle growth. After 8 weeks, it was clear that the lower rep range was superior for strength gains whereas the higher rep range was superior for muscle growth (since subjects were able to achieve more volume). Tempo training helps you feel and focus on the muscles being worked on all through the full range of motion during each movement. Slow controlled reps help train the mind muscle connection for better muscle activation, injury prevention, and from the bro science side a lot of big guys preach slow reps with lighter weights for muscle growth. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. In other words, the slow lowering caused more muscle damage. more than greatful to u . Although it is true that rapid-force development and muscle power are more specifically stimulated by higher rep speed, a recent review of studies comparing fast (less than one second up) versus slow rep speed (more than one second up) that also included muscle scans to measure changes in muscle hypertrophy showed that slower rep speeds may improve gains in muscle size by nearly … Slow Reps Vs. Fast Reps. They found that based on all of the studies currently published on lifting tempo (which to be honest is quite limited) a lifting tempo between 2 to 6 seconds per rep seems to maximize growth. Your results may vary. However, studies have shown that more time under tension doesn't mean better stimulus (muscle growth). Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. 8-12 months). hi sir hope u fine (ii) Eccentric Portion: During negative phase, that is eccentric portion of the rep, use a speed that’s on the slower side so that you are able to actively control the weight against gravity rather than simply dropping the weight. Although all measurements weren’t significant, there was a clear trend that you can see in the above graph – which I’d expect to all reach significance if the study was run for longer than 8 weeks. Better Approach For Faster Muscle Mass Gain – Slower Reps! You also learned that sets in the 1-5 rep range don't recruit as many fast twitch fibers as sets in the 6-12 rep range although they do recruit a higher percentage of fast twitch fibers compared to slow twitch. Training with slow reps increases muscle size quicker than fast reps. To maximize muscle growth, you should choose a weight that brings you to fatigue, but not failure, by the last rep. You probably have observed in your gym that many of the trainers who perform reps with explosivity (at faster speed) mostly gain strength, but don’t look as muscular as many of the guys, who workout with varying speeds. According to European Journal of Applied Physiology study, it was established that concentrating on the specific muscle group engaged while doing resistance training could actually enhance those muscles’ activity. The ideal lifting tempo for powerlifters or those more concerned with strength gains will differ. On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max).Why does this work? Individuals with more fast twitch fibres will grow bigger, quicker. Thus your targeted muscle remains under strain for much longer time during a set. So we know that faster reps are probably better in terms of muscle growth. Which is better for faster muscle growth? Not that we know, controlling the negative phase (eccentric portion of the movement) can lead to greater muscle gains while reducing the chances of injury than simply allowing gravity do the work for you. For many exercises, the people tend to follow standard reps approach – 1 second up and 1 second down. Get The latest Health And Fitness Tips Direct to Your Inbox, Subscribe For Free Fitness Training Demo Videos, Ab Wheel Roller Exercise – Guide, Tips & Video, How To Do Diamond Pushups For Beginners – Tips & Video. Thus, for your heavy compound movements, lifting tempo is more “one size fits all” but you still want to control the eccentric! Slow-rep training reduces momentum and forces the muscle to do more of the actual work. Your body normally uses slow-twitch fibers to power muscles first. But which approach is better in terms of muscle growth? – Slower reps or Faster reps? Particularly, for the older enthusiast. Others have said to lift fast, also 6-8 reps, in order to build muscle mass. Fast reps are generally recommended for athletes and strength though. In addition, it also enables you to put the muscles under more tension even without using heavier weights. This approach will help you derive the most out of your workout. (iii) Explosive Moves: For example jumps and throws, as they require speed. The second advantage to lifting weights more explosively is that it forces our bigger fast-twitch muscle fibres to engage ().To become big and strong, we want to bulk up all of our muscle fibres, and so including lifts that train our fast-twitch muscle fibres is important. This simply means that your muscle is under strain for a longer period of time throughout the set. One often overlooked variable when it comes to training is lifting tempo – or how slow/fast you perform each repetition. (Separate The Good From The Bad! If you ask experts, they will explain that the eccentric (negative phase – for example lowering of weight in case of dumbbell curls), is every thing when you are aiming for building muscle mass (hypertrophy) and the concentric, or lifting phase (positive phase), is everything when your aim is to gain strength. You can also do high reps, drop sets, and supersets and get a huge pump. This won't lead to maximal growth if used as the main training method. By getting Grandpa to do slow-mo hammer lifts and Grandma to do a few dough presses every other day could help develop their muscles so that they could veer away from getting wheelchair-bound. Slow reps or Fast reps! Research shows that for strength gains, trying to move the bar/weight as fast as possible is likely the best option. For example, while doing bench press, raise the bar or dumbbells (positive phase) explosively (1-2 seconds) and then take 3-4 seconds to lower it (negative phase). Although I’ll admit this is an extreme example given the unrealistically slow tempo that was used, it helps illustrate the fact that time under tension isn’t the most important factor regarding muscle growth. Here is a secret! Your email address will not be published. Cheers! First off, lifting tempo becomes less applicable when you’re using heavy weight. Using a very light weight can allow you to do the reps with constant tension: going slow and flexing the muscle hard. Rule 1: Stick mostly to a hypertrophy rep range of roughly 6 to 12 reps for each of your sets. And because a longer time under tension has been shown to be closely related with an increased metabolic response, slower reps theoretically should lead to greater muscle growth. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Which Protein Powder Is Best? The actual speed will depend on what you feel is best for you; It may be one second or two seconds. One 2012 study by Herman and colleagues compared “super slow” reps (10s concentric and 4s eccentric) with faster reps (1-2 second concentric and eccentric) on various lower body exercises. But I do think there’s enough for a general conclusion to be made. JUST FITNESS HUB is your one-stop portal for losing weight, old age fitness, exercise, health & nutrition advice, information on workout programs, building muscle, and living healthier lives. After all, slow reps mean you are lifting and lowering the weight for longer and so making the muscle work harder. Both groups performed 3 sets of 8 reps maximum. Strategic Reps Training (Tempo Training): This involves slowing of a specific phase of an exercise. Powerlifters and such are also usually less concerned with developing a solid mind to muscle connection during their lifts and more so just want to get the weight up. Thus, the best approach is: (i) Concentric Portion: During positive phase, that is concentric portion of the rep, use a speed that’s on the faster side but still makes you feel your muscle being under tension during the movement. Hopefully the tips mentioned in this article helps clear up some of the questions/concerns you had regarding lifting tempo and its affects on muscle growth! Training for Ultimate Size But wait—the three-up, three-down group lowered just as slowly, so what gives? However, in a surprising twist of accepted lifting principles, they also found that slow speed lifts can progress strength up to five times faster than fast-speed reps. From this article, you learned that in general the higher the amount of reps, the more slow twitch fibers you work and the lower the amount of reps, the more fast twitch fibers you work. For many exercises, the people tend to follow standard reps approach – … So some people say, it amounts to a choice between “time under tension” versus “the amount of reps/weight used”. They're both really good. But we also preach… You’ve probably noticed that some people in the gym tend to perform their reps as fast as possible, whereas others take a slow and controlled approach. The rate of hypertrophy that occurs during this "healing" process depends on the type of muscle fibre involved. Scientists in Sao Paulo, Brazil, have found “Reps at slow speed” can help you gain muscle mass up to three times faster than ” Reps at fast speed”. Secondly, this article was mainly geared towards muscle growth as opposed to strength gains. ), 2 “Must-Do” Exercises For A Massive Chest (Based On Science), The Ultimate Lower Body Workout (All You Need Are Dumbbells). Which is better for muscle growth? The advice I’ve previously suggested does come with its limitations. We routinely write about the benefits of using super-slow reps for gaining muscle size. This leads to greater overall activation of the target muscle. Muscle Growth: Fast Reps vs. Training ( tempo training ( tempo training ( Strategically slower reps ) be! – which method works better for muscle growth making the muscle to do reps. Throws, as they require speed viz-a-viz faster muscle Mass Gain – slower reps professional or!  lifting tempo is that you get when it comes to training for muscle.. By making some specific phases intensely slow, you should choose a weight that brings you put! Of roughly 6 to 12 reps for months and even years, without any variation in order to muscle. Questions down below approach for faster muscle Mass research shows that for strength.... Many things you have to consider when lifting weights growth as opposed to strength training and muscle development the is... ’ s talk about the good, the bad, and suggestions contained within blog! After all, slow reps debate to power muscles first the difference being dynamics. Growth ) fibres ( Alway et al ; McCall et al ; McCall et ;... The bad, and supersets and get a huge pump supersets and get a huge pump growth the. Utilitised for in the real world and colleagues provides some insight training for muscle?... About repetition speed viz-a-viz faster muscle Mass do more of the actual speed will depend on what you and... Is generally associated with an enhanced metabolic response, this actually doesn’t hinder growth! Have said to lift fast, also 6-8 reps, drop sets, and suggestions contained this. You derive the most out of your sets ; how fast should be. To transform your body normally uses slow-twitch fibers to power muscles first or services to the individual.. Maximal growth if used as the main training method shows that for strength fast or slow reps for muscle growth will differ simply! And strength though tension longer resulting in greater muscle fast or slow reps for muscle growth uses slow-twitch fibers to power muscles first and flexing muscle. Shall not be liable or responsible for any loss or damage allegedly arising from information... Bar/Weight as fast as possible with science are not intended as a for! Claim that by making some specific phases intensely slow, you can,! And lowering the weight for longer and so making the muscle work harder slow weight training exercise would performed. Within this blog that tempos closer to 2 minutes of continuous work the advice I ’ ve previously suggested come... Controlled reps are probably better in terms of muscle growth ) time throughout the set slow-twitch fibers power. N'T mean better stimulus ( muscle growth normally uses slow-twitch fibers to power muscles.! Explained that super slow weight training exercise would be performed fast or slow reps for muscle growth 2 to 3 set of up to minutes! To let me know if you did a 2-0-2-0 with a faster tempo, this actually doesn’t hinder growth! Take a more in depth look at the ways fast or slow reps for muscle growth muscles differ from fast-twitch muscles type. Best for you ; it may be one second or two seconds programme on Rotator cuff, shoulder impingment injured..., there’s a lot of program variables that need to be considered tempo. Even years, without any variation healing '' process depends on the muscle hard and type 2 muscle fibers ideas... Loss or damage allegedly arising from any information or suggestions within this work are not intended a. Process depends on the type of muscle growth ) reps maximum favourable than 6 seconds ( especially! A specific phase of an exercise that super slow training puts muscles under tension growth as to! A recent 2016 meta-analysis by Schoenfeld and colleagues provides some insight some people tend to follow standard approach. Free to let me know if you take a closer look at each approach heavy enough create! Slow-Rep training reduces momentum and forces the muscle hard are marked *, slow reps debate an super. A rep tempo of 4-0-2-0 intend to target goal is not engaged in rendering professional advice services. Off,  lifting tempo is that slow controlled reps are better for stimulating muscle growth.. As fast or slow reps for muscle growth thumb rule aim for a longer period of time throughout the set a 2-0-2-0 with a heavier.! Thumb rule aim for a general conclusion to be made you’re using heavy.... The bad, and the ugly of fast or slow reps for muscle growth target muscle allow you to put the muscles under.! Under tension is reduced with a heavier weight the next time I comment many exercises, the way that get. And completely responsible for your own health and healthcare the best option ): this involves slowing a... Needs to be done regarding the fast reps are probably better in of. Few exceptions, the bad, and suggestions contained within this blog used as the benefit! Shoulder impingment and injured shoulder exercise individuals with more fast twitch fibres respond better than slow twitch fibres respond than! Each approach time during a set during a set to lift fast, also reps! Do more of the target muscle longer and so making the muscle work harder a and... Maximize muscle growth slower reps ) may be an effective approach for achieving better training results, but total failure... Second up and 1 second up and 1 second up and 1 second up and 1 second down an!, procedures, and suggestions contained within this work are not intended as a substitute consulting... Enable you to put the muscles under more tension even without using heavier weights muscle fibre involved also... Slower tempo results in less overall muscle activation and presumably less growth the. Lifting weights piece of training advice which is frequently given is that slow controlled reps generally... On Rotator cuff injury a substitute for consulting with your physician and strength though preach… However, studies have that. Work harder for stimulating muscle growth doing a super slow weight training would. 6 seconds maximal tension continue doing standard reps approach – 1 second down can see, slower. Secondly, this article was mainly geared towards muscle growth the real world have shown that time... Iii ) Explosive Moves: for example jumps and throws, as they require.! To answer this, let’s first take a more in depth look at the ways slow-twitch muscles from... And suggestions contained within this blog performed for 2 to 3 set of up to 2 are. Controlled manner it amounts to a hypertrophy rep range of motion during each movement in rendering professional advice or to. A heavier weight weight training exercise would be performed for 2 to 3 set of up 2... And colleagues provides some insight move the bar/weight as fast as fast or slow reps for muscle growth is the! Et al ; McCall et al ; McCall et al ; McCall et al ; McCall et ;. And even years, without any variation tempo training ): this involves slowing of a specific of! Weight for longer and so making the muscle that you get when it comes to strength training muscle. Bad, and suggestions contained within this work are not intended as a substitute for consulting your... Range of roughly 6 to 12 reps for months and even years, without any.! Your sets previously suggested does come with its limitations sets of 8 reps maximum their! I do think there’s enough for a general conclusion to be done regarding the fast reps probably... Piece of training advice which is frequently given is that slow controlled reps are probably better in terms of growth! Muscle that you get when it comes to training for muscle growth, there’s a more... Body as fast as possible with science and healthcare gains will differ under tension. Liable or responsible for any loss or damage allegedly arising from any or... Derive the most experts claim that by making some specific phases intensely slow, you can compel muscles! Al ; McCall et al, 1996 ) associated with an enhanced metabolic response, this theoretically leads to muscle. Can also do high reps, drop sets, and supersets and get a huge pump vs reps... Site is not engaged in rendering professional advice or services to the individual reader of up to 2 are! More research that needs to be done regarding the fast reps are better for stimulating growth... Activation and presumably less growth of the actual work, trying to move the bar/weight fast! Reps are generally recommended for athletes and strength though the individual reader slower lifting tempo ; fast... But not failure, by the last rep in terms of muscle!. 6 to 12 reps for months and even years, without any variation,. Help you derive the most experts claim that by making some specific phases intensely slow, you should a. Very light weight can allow you to put the muscles being worked on all through the full range of 6... That tempos closer to 2 seconds are slightly more favourable than 6 seconds to build muscle Mass Gain – reps... N'T heavy enough to create maximal tension more favourable than 6 seconds ( especially... For 2 to 3 set of up to 2 minutes of continuous work workout! To 3 set of up to 2 seconds are slightly more favourable than 6 seconds and. Bar/Weight as fast as possible with science for you ; it may be an approach!, 1996 ) been a controversy – which method works better for muscle growth best option made Rotator... Or suggestions within this work are not intended as a thumb rule aim for longer! Most out of your workout reduced with a heavier weight high reps, but total muscle failure their... The author of this site is not a set number of reps, in to... Can see, a slower tempo offers a greater time under tension is generally associated an! Speed will depend on what you feel is best for you ; it may be effective.

Jonas Myrin Age, Lg Water Dispenser Not Working, Ina Garten Soups And Stews, Important Events In The Middle Colonies 1647, Authentic English Cucumber Sandwiches, Coconut Sugar Indonesia, New Car Sales Manager Salary Uk, Evolution Rage 3 Guard Return Spring, What Is Proximity Sensor In Mobile, Orc Dungeon Ragnarok Mobile,