Progressive Overload: Adaptation is a natural response to stress; therefore, you must challenge your system.Monitoring and Recording:Begin with a weight that allows you to perform 8-12 reps with proper form in all four sets. Only after comfortably completing all four sets should you consider increasing the weight.

Progressive overload and how to track it

General exercise breathing protocol: maintain a breath-hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portion - 312.Breathing strategy for reps: you don’t have to reset breathing and focus on it every rep as that can be energy consuming – if hitting 3-8 reps, every third breathe reset and go

Breathing in weight training

Breathing properly during & after exercise is critical for telling your body you’re safe:(1) maintain a breath-hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portion(2) try physiologic sigh for 2-5 minutes post-workout and/or between strenuous bouts (double inhale through the nose followed by long exhale through mouth) Box method - 5 each side inhale/exhale

Breathing during and after the workout

If training for hypertrophy: err on the side of greater recovery – towards 3 days for the same muscle group – because you want to allow protein synthesis to occur (takes 48-72 hrs)Getting into an ice bath immediately after a hypertrophy session negates the benefits so much, you might as well not do the session – it’s about 10% attenuationSauna (or hot bath) increases blood flow and augments strength & hypertrophy – but now you need to seriously consider proper hydration

Frequency And Recovery

Hypertrophy target: a minimum of 10 working sets, per muscle group, per week, 5-30 reps per set

You did not get hurt deadlifting because deadlifts are dangerous. You only get hurt deadlifting because you either got in a bad position – you got in a bad position because you either started in a bad position or you ended up in a bad position. You did too much volume, too much intensity, or too much complexity.

<ul><li>Workouts can be done fasted or fed – personal preference</li><li>If you start your exercise with poor hydration, it’s really difficult (almost impossible) to catch up</li><li>Fluid content in food is actually very high if you are eating a non-processed, high-quality diet</li><li>Identify whether you’re a high-sodium or low-sodium sweater to determine sodium needs. General hydration rule: 500mg sodium intake pre- and post-exercise. If you’re a high-sodium sweater you might want to increase</li></ul>

Nutrition & Hydration

Soreness is not a barometer of an effective or good workout! You want to feel the muscle group worked but should hover around a soreness of 3 out of 10.

Standard workout split

(1)choose exercises that will take you through the full range of motion(2) choose exercises you feel stable and comfortable with(3) priority is to maintain good form(4) balance between movement areas

Choosing exercises

You’re better off cutting your workout short and hitting a focused 30 minutes than going through the motions for 60 minutes

The driver of strength is intensity but the driver of hypertrophy is volume

Going back to the basics of hypertrophy training

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

sports

Sports

scienceandnature

Science & Nature

Episode 65: Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

When doing a 1RM remember that form comes first.To improve your endurance, use a weight that’s 70% of your 1RM for sets of 12-20 reps.To stress your muscle fibres, use a weight that’s 80% of your 1RM for sets of 7-12 reps.To teach your muscles power and speed, use a weight that’s 90% of your 1RM for 3-4 sets of 3-4 reps. Make sure you take enough rest and recovery time in between each set.To push past your limits and focus on strength, use a weight that’s 95% of your 1RM for sets of just 1-3 reps. This will feel heavy, so make sure you have a spotter to keep you safe during each lift.

How do you use 1RM in a workout?

1RM is the maximum weight you can lift if you only have to do one repetition of an exercise.It's considered the “gold standard” test of strength. When you lift your 1RM weight, you shouldn't be able to complete a second repetition. The idea is that you give everything you have in that first rep that's where the name comes from.Knowing your 1RM enables you to choose the correct weight for each exercise, ensuring that you maximise your training benefits and build strength systematically. It can also help you to overcome a training plateau.

What is 1RM? 

Weight x reps x 0.0333 + weight = estimated 1RM  For example, if you can usually bench 60kg for 6 reps, your 1RM calculation will look like this:60 x 6 x 0.0333 + 60 = 71.988. Round it up to 72kg, and you have your estimated 1RM

How do you calculate your 1RM?

A simple 🏋🏻‍♂️ trick to avoid hitting the plateau. 

Learn how to test your 1RM, how often you should test it, and how to apply it in your training to effectively increase your strength over time.

How One-Rep Max (1RM) Can Enhance Your Training

<ul>
<li>Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need</li>
<li>Supplement with vitamins you are deficient in</li>
<li>Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough</li>
</ul>

The Truth About Vitamins

<ul><li>Interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)</li><li>Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)</li><li>If you’ve hit a plateau, change the movements</li><li>Change moves for about 3 weeks</li></ul>Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts.

Tips For Better Workout Results

<ul><li>Red flags: nutritionist only talks to you about macros and is “good” and “bad”</li><li>You want a nutritionist that looks at behavioural components and addresses eating patterns, likes dislikes, binge eating, etc.</li><li>Working with a nutritionist is better than getting nutrition advice from an influencer</li></ul>

What To Look For In A Nutritionist

<ul><li>Unilateral and bilateral movements have tremendous value and you want a program that incorporates both</li><li>Bilateral movements allow you to generate more force and move more weight</li><li>Unilateral movements are good for building stability</li><li>Unilateral movements are good for health and longevity</li><li>For aesthetic benefits, you need both unilateral and bilateral movements</li><li>Most sports require some running and running is unilateral</li><li>Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult</li></ul>

Unilateral Versus Bilateral Movements

<ul>
<li>Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength</li>
<li>Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect</li>
<li>What makes a program effective is also its weakness: you have a program that’s specific to the desired outcome at the expense of another outcome</li>
</ul>
Rotational exercise examples: club swigs, mace swings. Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls.

When To Switch Lifting Exercise For Maximum Results

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones  Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain  Metaverse: First reported case of sexual harassment in Horizon Worlds Mind Pump IGTV Wine Weed Wife All-In with Chamath, Jason, Sacks & Friedberg Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano  Children born during pandemic have lower IQs, US study finds  Mind Pump #1630: Ten Ways To Break Through A Plateau Mind Pump TV - YouTube  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Squat University (@squat_university)  Instagram Layne Norton, PhD (@biolayne)  Instagram Max Lugavere (@maxlugavere)  Instagram Mike Boyle (@bodybyboyle)  Instagram

podcasts

Podcasts

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones 

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpump. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com

Mind Pump: Raw Fitness Truth

1716: When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

Do not bench press with feet off the floor unless you’re doing the advanced guillotine press.<ul><li>The guillotine press is very advanced and not recommended for most people – it requires tremendous stability and mobility.</li><li>You’re making the bench press less effective when you take your feet off the floor</li><li>Stability comes from the lower body when bench pressing</li></ul>

Bench Pressing With Feet Off The Floor

<ul><li>The “secrets” of jacked prisoner inmates is pretty simple: frequency and consistency</li><li>Former inmates are known to break up their day with 2-4 blocks of exercise throughout the day</li><li>Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good mornings</li><li>Building stronger glutes are not just about choosing the movement, you have to mitigate any quad dominance that might be taking place by starting with activation sets </li><li>Do not bench press with feet off the floor. You will reduce the effectiveness because stability comes from the lower body</li></ul>

The Podcast: Key Takeaways

Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good morningsQuad dominance: if you’re not building glutes, the solution might not be in the exercises you’re choosing but instead in your ability to activate and connect to glutesIf you’re quad dominant, the quads will take over the movement.

Accelerating Muscle Growth In Glutes

<ol><li>Start with glute exercises first and finish sessions with other exercises.</li><li>Start with glute activation sets (e.g., donkey kicks, etc.)</li></ol>

Building Glutes With Quad Dominance

“Jacked” just means showing more muscle definition<ul><li>The definition of “jacked” is a lot different than it used to be – if you lose fat (which you will probably do with prison food) and exercise – you will have a lot of muscle definition</li><li>Former inmates are known to break up their day with several different workout blocks to maintain sanity</li><li>If you didn’t work out prior to prison, you will also develop muscle quickly since it’s new</li><li>It’s possible those seeking gains barter for additional calories or smuggle food, etc.</li></ul>

The Jacked Up Prison Body

videos

Videos

How To Build Muscle

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.  Adam addresses the haters in his DM’s. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)  Related Links/Products Mentioned   September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**  Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  BLM leader in NYC threatens national 'uprising' over 'racist' vaccine mandates after three Texas women attacked hostess at Carmine's in vax passport feud Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout**  Mind Pump #1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters   Mind Pump #1640: Five Steps to Build Muscle Without Adding Fat   Mind Pump #1370: The 4 Reasons Your Butt is Not Building  How To Grow Your Glutes (FREE Butt Building Guide)  Vince GiRonda’s Guillotine Press  Mind Pump Podcast – YouTube Mind Pump Free Resources 

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.  Adam addresses the haters in his DM’s. (4:41) The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42) Another example countering the risk of consuming too much dairy fat. (28:34) Dairy or nut milk with your Organifi Gold Juice? (32:52) Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03) Another glowing review for the benefits of Caldera. (40:33) What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10) #Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20) #Quah question #2 – What are some good glute exercises to build the butt? (58:01) #Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18) #Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)  Related Links/Products Mentioned   September Promotion: MAPS Performance and MAPS Suspension 50% off!   **Promo code “SEPTEMBER50” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout**  Watch Star Wars: Visions | Disney+ What If...? | Disney+ Originals

1653: The Muscle Building Secrets of Jacked Prison Inmates, How to Adjust Your Workout to Accelerate Butt Growth, the Dangers of Bench Pressing With Your Feet on the Bench & More

The Muscle Building Secrets of Jacked Prison Inmates

It can be really hard to eat enough protein to build muscle. People may think they are eating enough protein, but when they start to track their intake, they realise that they don't eat enough protein consistently throughout the day. Track your protein intake. If you find you have not consumed enough, throw in some shakes.

Eating enough protein when you want to build muscle

When you have knee pain, it is almost always because of the ankles or the hips. Work on your mobility. Ensure to do ankle and hip mobility exercises every day. If you cannot do a conventional squat, try split squat stance or Bulgarian squat.

 Ways To Correct Knee Pain When Squatting

When we think we have clear differences in lengths of limbs, it is often just tightness in the muscles. We then overcompensate to correct the perceived imbalances. To improve, do unilateral movements moving one arm and one leg. Start with the weaker side and let that side dictate how many reps you do on the stronger side.

What To Do If Your Right & Left Side Don’t Match

There are three big lifts: deadline, squat, bench press. If you are a beginner, run through the lifts first. Ensure to improve your technique to identify sticking points before you increase the weight.   Don’t get stuck in a routine. Instead, switch programs regularly. When you are training for a competition, visualise the competition, then practice the lifts in the order you will perform them.

How To Get Stronger In The Big 3 Lifts

One of the best treatments for anxiety, stress and inflammation is regular and appropriate exercise. Exercise increases not only your physical health but also your mental health. It is better than any other medication because you don’t build up resistance as you would to medicine. Even if you are on medication, exercise will be beneficial.

Mental health and fitness

During the off-season, you train heavy and hard. Do resistance training two days per week, one or two days per week of cardio exercise, and mobility on off days. During in-season training, do correctional exercise and your prescribed triathlon training.

Triathlon Training In-Season Versus Off-Season

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.  Mind Pump Fit Tip: One of the best treatments clinically proven to help with depression and anxiety is exercise. (4:02) The recover/maintain mentality for training athletes. (19:25) Mind Pump on their high school pictures. (26:46) Magic Spoon is here to help you make your protein intake. (32:05) A high school football update with Justin: Establishing a good offseason training program for his kids. (35:20) Actions speak louder than words. (40:46) At what point should the Government block monopolies from happening? (48:47) The word is out on Vuori. (54:36) Netflix may be falling behind the pack. (57:14) #ListenerLive question #1 – How can I get stronger in the big three lifts to benefit an upcoming powerlifting competition? (1:00:20) #ListenerLive question #2 – What are some ways to correct my knee pain when squatting? (1:12:31) #ListenerLive question #3 – What can I do when my right side doesn’t match the left side? (1:27:29) #ListenerLive question #4 – How would you train in-season versus off-season? (1:36:00)  Related Links/Products Mentioned  Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com January Promotion (#1): NEW YEAR'S RESOLUTIONS SPECIAL BUNDLE OFFERS January Promotion (#2): MAPS Anabolic 50% off **Code “JANUARY50” at checkout**  Mind Pump #1655: The Best Natural Treatment For Anxiety & Depression  Strengthen your mood with weight training – Harvard Health  Super Bowl-contending Buffalo Bills cut squats from their workouts during the season — and trainers say that may explain why they're the least-injured team in the playoffs Visit Magic Spoon for an exclusive offer for Mind Pump listeners! All-In Podcast E64: Antitrust standards & enforcement, tech repricing, lab leak obfuscation, E63 reactions & more  Microsoft to buy Activision in $68.7 billion all-cash deal Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!  Netflix Stock Gets Pummeled, Closing At Lowest Level Since April 2020 After Disappointing Earnings & Wall Street Downgrades – Update Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** MAPS Powerlift MAPS Fitness Prime Pro MAPS Prime Pro Webinar The SOLUTION to Knee Pain & Hip Pain (MIND PUMP) Luna Physical Therapy MAPS O.C.R. MAPS Fitness Performance  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Chamath Palihapitiya (@chamath)  Twitter Ben Patrick (@kneesovertoesguy)  Instagram 

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.  Mind Pump Fit Tip: One of the best treatments clinically proven to help with depression and anxiety is exercise. (4:02) The recover/maintain mentality for training athletes. (19:25) Mind Pump on their high school pictures. (26:46) Magic Spoon is here to help you make your protein intake. (32:05) A high school football update with Justin: Establishing a good offseason training program for his kids. (35:20) Actions speak louder than words. (40:46) At what point should the Government block monopolies from happening? (48:47) The word is out on Vuori. (54:36) Netflix may be falling behind the pack. (57:14) #ListenerLive question #1 – How can I get stronger in the big three lifts to benefit an upcoming powerlifting competition? (1:00:20) #ListenerLive question #2 – What are some ways to correct my knee pain when squatting? (1:12:31) #ListenerLive question #3 – What can I do when my right side doesn’t match the left side? (1:27:29) #ListenerLive question #4 – How would you train in-season versus off-season? (1:36:00)  Related Links/Products Mentioned  Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com January Promotion (#1): NEW YEAR'S RESOLUTIONS SPECIAL BUNDLE OFFERS January Promotion (#2): MAPS Anabolic 50% off **Code “JANUARY50” at checkout**  Mind Pump #1655: The Best Natural Treatment For Anxiety & Depression  Strengthen your mood with weight training – Harvard Health  Super Bowl-contending Buffalo Bills cut squats from their workouts during the season — and trainers say that may explain why they're the least-injured team in the playoffs Visit 

Episode 65: Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

How One-Rep Max (1RM) Can Enhance Your Training

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

It's time to
Read like a Pro.

The Muscle Building Secrets of Jacked Prison Inmates

CURATED BY

Episode 65: Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance

How One-Rep Max (1RM) Can Enhance Your Training

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

It's time to Read like a Pro.

The Muscle Building Secrets of Jacked Prison Inmates

CURATED BY

It's time to
Read like a Pro.