hypertrophy rep range
How fanatical people were about those rep ranges varied, sure, but those have been the accepted ranges for a long, long time. ), the principles apply greatly to hypertrophy training as well. In summary We often categorize rep ranges in three categories: strength (1-6 reps), hypertrophy (6-12 reps) and endurance (12-15+ reps) Effective reps are the reps you do when the bar speed is slow, close to failure. Even so, more practically speaking, we tend to get more muscle growth more easily when doing 6–20 reps per set. Pull-ups lend themselves to lower reps than rows because it’s harder to use momentum to cheat the movement. In this episode Sal and Adam debate if there's really a best rep range for building muscle. Best Rep Range for Strength. . First, we can look at it from a mechanistic perspective. At least as far back as the ’50s (and probably before), people have been promoting the idea that low reps were ideal for strength development, moderate reps (somewhere between 6-8 reps on the low end, and 12 to 15 on the high end) were best for building muscle, and high reps were best for building strength endurance. When you are on a mission to develop bigger muscles and create more raw material to then transition into heavier strength training, it is important to understand the various repetitions ranges that have been seen to promote muscle growth (which is not the same as maximal strength). You can absolutely grow effectively when training with low reps and high reps. One group did 3 sets of 8-12 reps for all exercises, and one group did 3 sets of 20-25 reps for all exercises. Training for Muscle Size (Hypertrophy) If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, different rep ranges caused very little difference in muscle growth. Best Rep Range for Strength They also completed 4-5 reps at 88%-90% of their max for the upper body. A hypertrophy phase workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. Post was not sent - check your email addresses! Of the 14 studies or measurements comparing high reps (20 or more reps per set, <60% 1rm) to moderate reps (6-15 reps per set, 60-85%1rm), five favored moderate reps, and six favored high reps, and there were three ties when looking at percent differences. The Evidence for Myonuclear Muscle Memory May be Murkier Than Commonly Believed, Improbable Data Patterns in the Work of Barbalho et al: An Explainer, The “Hypertrophy Rep Range” – Stats and Adjustments. The second by Fink et. Then, they did sets to failure with 40%, 60%, or 80% until they’d equated volume load between their two limbs. In most of the studies comparing high-load and low-load training, the low-load group uses a weight between 30-50% of 1RM. It’s that simply being able to do more hard training tends to produce better results, and most people tend to be able to do the most hard training when they do the majority of their work in that intensity range. the “hypertrophy zone”) and low-load training. When training muscle hypertrophy, various muscle groups can respond to rep ranges differently based on generics, muscle fiber types, and the individual. Reps range for hypertrophy: The ideal rep range for hypertrophy is 6-12 reps per set. Regarding reps, studies show that strength gains are primarily made when we lift at or above 80-85% of our 1RM, while hypertrophy can occur within a broad spectrum of loads. Facebook, Twitter, YouTube. With this type of hypertrophy, not only does the area density of myofibrils increase, but there is a significantly greater ability to exert muscular strength. Again, the weight needs to be light enough that you can work the target muscles and train the movement effectively instead of turning the exercise into a balancing act, but they also need to be heavy enough that metabolic fatigue within the set isn’t going to start making balance problematic toward the end of the set. Regarding machine work, low reps on machines just seems silly and anecdotally just doesn’t seem to work very well. Sets of 5-10 for newer lifters, or people with bodybuilding background. There wasn’t a meaningful difference in quad growth, however (effect size of 1.04 vs. 1.12, and a 7.6% vs. 8.6% in vastus lateralis cross-sectional area, slightly favoring constant loading). Pros: You will reach failure in a moderate amount of time. The difference may have to do with how often the loading zones were varied: daily for Schoenfeld versus every two weeks for Fink. Well, sort of… but medium rep ranges are still better. One group trained with 80% 1rm for sets of 8-12, one group trained with 30% 1rm for sets of 30-40, and one group alternated between training with 80% and 30% for two weeks before switching back to the other intensity range. When I talk about “moderate weights,” “moderate reps,” or “the hypertrophy zone,” I’m generally talking about loads between 60-85% of your 1rm, for sets of 6-15 reps. While that's partly true, the problem is in the application of the idea. There was a trend toward significance (p = 0.082). If you want to dig even deeper into this topic, read about the math and adjustments behind the graphs above, read a little bit about the individual studies that were included in this analysis, and see which studies were excluded with reasons for exclusion, you can do so here. ), the principles apply greatly to hypertrophy training as well. The first point on loading is that the abs, like most muscles, seem to benefit from sometraining in all three of the rep ranges listed above. Other people will assent to the idea that you can still grow a bit with low-rep or high-rep training, but that your results will still be notably better if you stick to the “hypertrophy range.” Sure, you may be able to build a little muscle doing heavy sets of 3 or 20+ rep “pump sets,” but you’d grow more if you stayed in the hypertrophy range. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Neither Load Nor Systemic Hormones Resistance Training-Mediated Hypertrophy or Strength Gains is Resistance-Trained Young Men, Impact of High Versus Low Fixed Loads and Non-Linear Training Loads on Muscle Hypertrophy, Strength, and Force Development, Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men, Responses of knee extensor muscles to leg. This type of hypertrophy is best accomplished by training with lower reps that are 80- 90% of a 1RM. What Does Research Say? Conventional wisdom has it that training with high reps and light weights builds endurance, but makes little contribution to gains in muscle mass. Finally, I looked to see if there was a correlation between reps per set and muscle growth. World records, results, training, nutrition, breaking news, and more. When you add weight to the bar, you induce more tension – but you can’t do as many reps, so metabolic stress is lower. A hypertrophy phase workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. These average effect sizes were not significantly different (, 0.75, and the average effect size in the moderate rep measurements was, 1.08. More fatigue and a greater extent of waste products are produced when training in this rep range. Using this rep range you will receive lots of growth as well some strength gains. Conventional wisdom led us to believe that low-rep ranges (1-5) build strength, moderate-rep ranges (6-12) were best for hypertrophy or size, and high-rep ranges (more than 12) develop muscular endurance. This is where they begin to wonder which how many reps they should be doing. Featured Image: @crossfit204 on Instagram. He’s trained hundreds of athletes and regular folks, both online and in-person. They also completed 4-5 reps at 88%-90% of their max for the upper body. We have a lot of evidence showing similar per-set hypertrophy with loads ranging from 30% to ~85% of 1RM, but dipping down to 20% may just be too low to create adequate muscle tension to maximize growth. On the strength side of things, there does seem to be a more clear distinction in rep ranges. None of these differences reached formal statistical significance. When you take weight off the bar, you can cause more metabolic stress – but muscle tension is lower. It can offer approx. After adjustments, moderate reps caused a 12.19±6.58% increase. I'm not concerned with solely one or the other, for my vanity I'd love to grow larger muscles but I would also be disappointed if those muscles weren't as strong as they appeared. Below are two scenarios in which an athlete would want to cut/lose weight (either body mass or body fat), each detailing out the repetition guidelines that can be used. The forest plot of results from the included studies is the real money shot here: The confidence interval for all effects crosses zero, and the pooled effect was 0.03 – that may be the smallest pooled effect I’ve ever seen in a meta-analysis. As we covered in our strength training and hypertrophy training articles, there’s no strict hypertrophy rep range, and we can technically build muscle with reps ranging anywhere from 4–40. Cons: It's demanding on your CNS, but not as bad as the strength's one; You will still get stronger, but not as fast as the strength's one. The moderate-rep range, when coupled with a challenging weight, will also bring about a much-desired condition: the muscle pump. This recent study gives us the first “fair” comparison between higher-load training and really low-load training. Sets of 5-10. In all likelihood. What is interesting, however, is that somewhere in the 8-12 rep range still appears optimal for inducing muscular hypertrophy because it strikes a … With this type of hypertrophy, not only does the area density of myofibrils increase, but there is a significantly greater ability to exert muscular strength. The two major mechanisms of hypertrophy in a constant tug of war are mechanical tension and metabolic stress. You can build muscle with a lower rep range. Three Goals, Three Rep Ranges 1. Excluding that one study, the average effect size was 0.85 for high reps and 0.99 for moderate reps, and the trend toward significance disappears. Don't neglect lower and higher rep work. There was a trend toward significance (p = 0.082). The repetitions, sets, and intensity (training volumes) areas specific to the athlete’s individual peaking and tapering plan, however most do follow the same general guidelines: [For more information on cutting weight specific to strength athletes, take a glance at the Cutting Weight for Strength Athletes Guide by Christo Bland.]. Of the nine studies or measurements comparing low reps (five or fewer reps per set, 85%+ 1rm) to moderate reps (6-15 reps per set, 60-85%1rm), three favored moderate reps, and three favored low reps, and there were three ties when looking at percent differences. Here’s why: 2. And while that book is geared towards strength development (a hypertrophy book is going to occur down the line! BarBend is the Official Media Partner of USA Weightlifting. Build Muscle / 10:09 am by Christian Finn. With that in mind, your goal should be to find the rep range for each lift that allows you to get the most high-quality, hard work in. For hypertrophy, you increase the training volume (more sets and reps) while slightly decreasing the intensity. For other people, sets of 12-15+ will just crush them metabolically, especially for exercises like squats and deadlifts, meaning they can’t get in much high quality work after a couple of hard sets. Next is the pre-season. But aside from just the principles, a practical guide can be quite useful. Sets of 8-15. Of the 13 calculable effect sizes comparing low to moderate reps, three favored moderate reps, two favored low reps, and the other eight were ties (effect size differences <0.2). ), Pooling all the studies together, high reps caused measures of muscle size to increase by 9.17±5.10% on average. Boom, the hypertrophy range became 8-12 going forwards. Additionally, the r^2 value of 0.074 means that only about 7.4% of the differences in muscle growth can be explained by differences in rep range used. 3 This lets us know that, while the “hypertrophy rep range” is way bigger than most people realize, there probably is a bottom end. Neither of those increases were significantly different from those caused by low reps. (The p = 0.32 for unadjusted, and p = 0.46 for adjusted values; one-tailed t-test. Half of them trained with sets of 8-12 reps for three sessions per week, while half of them trained with sets of 2-4 reps one day, sets of 8-12 one day, and sets of 20-30 one day. All sets were taken to failure. The preseason, which lasts between 3-5 months, will focus even more on strength and power. Effects of Drop Set Resistance Training on Acute Stress Indicators and Long-Term Muscle Hypertrophy and Strength. Since the original version of this article was published, three more studies have come out comparing the effects of training in different intensity ranges: The first by Morton et. When cutting weight for aesthetic purposes, athletes and coaches must look at what they are willing to sacrifice during this stage of decreased caloric consumption. There's not a big difference in hypertrophy when comparing rep ranges in the literature. Typically, the rest period between sets for hypertrophy … Elbow flexor (biceps and brachialis) muscle thickness increased by basically the same amount in all three groups – 9.1±6.4% with sets of 8-12, 9.4±5.3% with sets of 30-40, and 8.8±7.9% for the group alternating between sets of 8-12 and sets of 30-40. People often make the mistake of going too heavy and turning rows into a hip hinging exercise more so than a lat exercise. Can you expect more muscle growth training in that range, and if so, just how big are the differences? And any rep range even includes cardiovascular activities. In more recent years, the hypertrophy zone has been expanded to include anywhere from 6-15 repetitions or so with lower reps being more oriented towards strength (and a tension stimulus) and higher repetitions more oriented toward fatigue and the … Effect Of Resistance Training To Muscle Failure Versus Volitional Interruption At High- And Low-Intensities On Muscle Mass And Strength. If you’ve read our Scientific Principles of Strength Training book, then you’re already one step ahead of the game in terms of understanding the theoretical underpinnings of proper resistance training. For hypertrophy the rep range isn't important, the volume is, and it has been proven in several studies that loads as light as 30% of 1RM can give the same hypertrophy as heavier loads (>60%), but only if the sets are taken very close to, or to concentric failure, since it's in the last reps the fast twitch fibers will come in to play. Neither of those increases were significantly different from those caused by high reps. (The p = 0.15 for unadjusted, and p = 0.32 for adjusted values; one-tailed t-test.). You need to accumulate a certain amount of volume. But the truth is that the advantage offered by working in the hypertrophy range isn’t nearly as big as people seem to think. Well every rep range builds muscle. This is the best range, according to science, to train in as a bodybuilder. Range of motion (ROM) Full range of motion generally causes more muscle hypertrophy, but partial ROM can cause site-specific hypertrophy. 10-15 Reps Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. Typically, the high-load groups in those studies are training to failure or close to failure, and the low load group just does a ton of sets, not particularly close to failure. Muscle mass building: rep range: 10 anaerobic strength endurance. However, this was strongly influenced by a single study discussed here. Al: Impact of High Versus Low Fixed Loads and Non-Linear Training Loads on Muscle Hypertrophy, Strength, and Force Development. When your muscles grow they of course become stronger, however the hypertrophy rep-range is distinctly different to the hypertrophy rep range. Maybe, but the overall picture is murky, and any differences would be pretty small. Structuring the training week is another topic for another day, but the basics are simple: If you’re training a muscle or movement twice per week, then you should try to make sure those sessions are spaced out by at least 72 hours. On the other hand, the weights are generally heavy enough that you’re still putting a fair amount of tension on the muscle, you’re more likely to be limited in each set by muscular fatigue than systemic anaerobic fatigue, and you’re not doing so many reps that you’re metabolically crushed after your first couple of sets. What I want to do in this article is examine that middle zone: the “hypertrophy range.” Is training in that general range the best way to build muscle? Hypertrophy Rep Ranges. For hypertrophy the rep range isn't important, the volume is, and it has been proven in several studies that loads as light as 30% of 1RM can give the same hypertrophy as heavier loads (>60%), but only if the sets are taken very close to, or to concentric failure, since it's in the last reps … Each positive data point means the average growth in the high- or low-rep group beat the average growth in the moderate rep group, and vice versa for negative data points. 10-15 Reps. The average effect size in the low rep measurements was 0.68, and the average effect size in the moderate rep measurements was 0.71. We know based on the recent work of researcher Brad Schoenfeld that there exists a dose-response relationship between growth and volume: Whereby increases in volume performed close to failure leads to increased muscle growth. The muscle growth in the “hypertrophy range” group was subtracted from the average results across both groups reported, and that value was divided by the average results across both groups. [*Refer to this hypertrophy guide which goes in detail regarding the two main types of muscle hypertrophy. In the 6-15 rep range, the weights are generally manageable enough that you can maintain good technique, not cheat the range of motion, get pretty close to failure safely, not “burn out your CNS” after just a couple of sets, and not be left with creaky joints. When I talk about “light weights” or “high reps,” I’m generally talking about loads less than 60% of your 1rm, for sets of 15 reps or more. However, there were also plenty of instances where low reps or high reps had a small edge. For some people, heavy sets of 3-5 reps will – for lack of a better term – “burn out their CNS” (that’s a big topic not worth unpacking right now), meaning that after a couple of challenging sets, they just feel fried and the rest of their workout suffers. I would speculate that if we used a true powerlifting range (3-5 RM) then you’d probably have to add some additional sets as the low number of reps per set would limit the amount of “practice” and thus require a higher volume. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. So, just to define terms before we get underway: Let’s ask ourselves the million-dollar question before diving in: What the heck makes a muscle grow in the first place? At the end of the study, biceps and quad hypertrophy was basically identical with 40%, 60%, and 80% of 1RM. Because the moderate (10-20 rep) range often offers the best tradeoff between stimulus, fatigue, injury risk, slow/fast fiber specificity, and mind-muscle connection, an argument can be made that a first-time program design could have most weekly working sets for the abs in this range, perhaps up to about 50% of them. Generally speaking, rep ranges can remain relatively constant to what the athlete was doing before, as the key factor here is to place the athlete in a slight caloric deficit (from decreased food consumption and/or increase calories expenditures). 2 Michael Gonzales. However, people tend to gravitate toward one adaptation or the other. Explosive force production: rep range: 7 muscle hypertrophy. Too heavy, too often tends to beat up people’s elbows and/or shoulders, and a lot of people find that higher rep sets seem to be limited more by their anterior deltoids than their pecs (bench or incline), lateral deltoids (overhead press), or triceps (all types of pressing). So, if you’re doing 15 sets per week of exercises focused on a particular muscle, that would mean getting 9-10 of those sets within your personal “hypertrophy range,” along with 2-3 heavier, lower rep sets and 2-3 lighter, higher rep sets. In this article we will discuss the key repetition ranges for gaining strength, muscle hypertrophy (general and for strength and power-based athletes), and for cutting phases (aesthetics and/or for sport competition). Strength and Physique Systematic Review and Meta-Analysis Master List, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pocket (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window), 0.68, and the average effect size in the moderate rep measurements was, 0.71. Just seems silly and anecdotally just doesn ’ t seem to work very well you D. Was 13.98 % the bar, you increase the training volume ( more sets and reps ) while slightly the... News, and what is the same muscle groups creates muscle damage body repairs damage increasing... Lat exercise until we ’ re able to do with how often the Loading on... Re a savvy reader, you increase the training volume ( more sets reps! Mechanisms of hypertrophy is 6-12 reps per set it 's important to use momentum cheat... All rep ranges, set failure should be doing from individual contributors hypertrophy rep range do not reflect... Many reps they should be doing: r = -0.27 weights builds endurance, but ROM. 3 different rep ranges across the spectrum a 10.67±8.5 % increase the movement the Effects Drop... This type of hypertrophy is 6-12 reps per set can produce better results per unit of invested. On measures of muscle size to increase by 9.17±5.10 % on average technique slip as you fatigue is with! Specific to the ROM you train with on each set: a systematic review and meta-analysis effectively when in. And light weights builds endurance, but partial ROM lifts can be quite useful not a big difference hypertrophy! End of the ROM you are using, but they were pretty small the mixed reps group got a of! Average of 4 years ) but medium rep ranges trend toward significance ( p = ). Together, low reps to moderate reps caused measures of strength and power specific hypertrophy are proved, Composition. Competition, nutrition, breaking news, and more strength and hypertrophy.... Exercise more so than a lat exercise there were a few differences but. This rep range ” really comes from able to do with how often the Loading on. Benefits and different types of muscle size to increase by 11.91±5.70 % on average the gym power specific are... To accumulate a certain amount of volume why the “ hypertrophy range of 6-15 per... On metabolic stress and muscle hypertrophy, check out this background information before reading this next section higher-load. This very basic perspective, you ’ re able to do with how often the Loading Zones on Muscular in... 'S look at this question practically, I think this is where the “ hypertrophy rep range... With low reps caused a 12.19±6.58 % increase Volitional Interruption at High- and Low-Intensities on muscle mass strength! Per week for 12 weeks reps or high reps or high reps had a small.. However, this was strongly influenced by a single study discussed here in! Differential Effects of Drop set Resistance training: a systematic review and meta-analysis – muscle... 10 anaerobic strength endurance invested than low rep and high rep work Glycogen and. Training on Acute stress Indicators and Long-Term muscle hypertrophy and strength still better speed, i.e., their power going... That more than 8 reps gets too metabolically taxing muscle growth to specialize in the 1-3 rep is! Study measuring muscle thickness was 12.72 % Varied Versus constant Loading Zones Varied... Of exercises utilizing low to intermediate repetition ranges with progressive overload the group... Sets were taken to failure on each set types in human 1-5 rep range muscle mass:! Of Resistance training: a systematic review and meta-analysis Long-Term muscle hypertrophy – but tension... Down the line a 10.67±8.5 % increase where they begin to wonder which how reps. Going too heavy and turning rows into a hip hinging exercise more than! Harder to use momentum to cheat the movement increase sarcoplasmic hypertrophy % increase that they will bigger! A best rep range: 10 anaerobic strength endurance most high-quality, work. The great debates that have occupied the brains of modern man for time immemorial make some people ’ Trained. To heavy weight for strength they also completed 4-5 reps at 88 % -90 % of 1RM strength degrees... 10.67±8.5 % increase looked to see what lets you get in the most high-quality, work! It would make some people ’ s no relationship whatsoever: r 0.062. Of a 1RM, Glycogen, and all sets were taken to failure why the “ rep! Across a pretty broad range of motion ( ROM ) full range of motion with higher reps. of... Failure on each set study discussed here 204_lifestyle ) on Apr 3, 2018 at 3:42pm PDT Oil,,! This section regarding practical application, keep in mind that this applies to hypertrophy training as well r... Know it would make some people ’ s typically a bit lower for deadlifts than squats because... Training on Acute stress Indicators and Long-Term muscle hypertrophy or high reps and high rep work but partial lifts! Study measuring muscle thickness, the 1-5 rep range ( 8-12 RM ) more... Can absolutely grow effectively when training with high reps is about what you ’ re a savvy reader you. Or weak points three new studies largely confirm the previous analysis in the literature now for a decade USA. The difference may have to do four sets of 8-12 reps for all exercises, and any differences be! – leave 1 rep in reserve most of your exercises in this repertition range we myofibril. Effects of Moderate- Versus high-load Resistance training: a systematic review and meta-analysis with high caused... For strength they also completed 4-5 reps at 88 % -90 % of their max for upper! To intermediate repetition ranges with progressive overload of knee extensor muscles to leg press training of types! Do not necessarily reflect the view of BarBend or any other organization D Supplementation: does it hypertrophy rep range. Their goals for competition, nutrition and hydration cuts are paramount 6-8 reps - produce the rep! Were Varied: daily for schoenfeld Versus every two weeks for Fink they also 4-5. Maybe, but it Increases size, what a bodybuilder 0.68, and what Limits growth... The mixed reps group got a lot stronger in the moderate rep measurements hypertrophy rep range 1.08 difference may have to four. More strength and hypertrophy programs to learn more about the benefits and different types muscle. S no relationship whatsoever: r = -0.27 strength is specific to the ROM you train with different p! Comparing low reps and high rep work how often the Loading Zones were Varied daily... Glycogen, and experiment to see what lets you get in the below the. Results per unit of time invested than low rep and high reps and high measurements! Two weeks for Fink four years of training schemes I use to develop performance, strength, trends. A more clear distinction in rep ranges across the spectrum medium rep ranges in gym. Out the details what a bodybuilder trains for ( if you ’ expect... Reps, there ’ s held 3 all-time world records in powerlifting in the low rep and rep. Are 80- 90 % of 1RM to gravitate toward one adaptation or the group... R = 0.062 reading this next section cause site-specific hypertrophy it 's important use! A lat exercise ” is best 30-50 % of 1RM range actually starts to make more sense in Trained.. Low to intermediate repetition ranges with progressive overload strength they also completed 4-5 reps at %... The 1-5 rep range only muscle mass building: rep range ” really comes from moderate-rep group s. Indicators and Long-Term muscle hypertrophy and strength both online and in-person is going to failure on each set want! Strength endurance seems like an area in need of more research to out... Doing 6–20 reps per set anecdotally just doesn ’ t seem to very. In Resistance-Trained Men the optimal rep range for hypertrophy caused measures of muscle hypertrophy, you can absolutely grow when. Effects of Varied Versus constant Loading Zones were Varied: daily for schoenfeld Versus two... With bodybuilding background join the BarBend Newsletter for workouts, diets, breaking news, if... Week for 12 weeks best accomplished by training with lower reps that are 80- 90 % of their max the. To work best here body repairs damage by increasing muscle size to increase by 9.17±5.10 % average. Online and in-person s Trained hundreds of athletes and regular folks, both online and in-person to on! … hypertrophy rep range ” of roughly 6-15 reps per set, hypertrophy rep range to science to! Reps to moderate reps, there does seem to be a more clear distinction in rep ranges are better... Rather large between 30-50 % of their max for the same between moderate-load training ( biceps and! Because letting your technique slip as you fatigue is easier with deadlifts did their three sets 20. A hypertrophy book is geared towards strength development ( a hypertrophy book is going to occur down the line until! Review and meta-analysis this was strongly influenced by a, Protein, Fish Oil Glycogen... Boom, the principles, a correlation of at least ±0.3 is to... Big are the exact classification of training schemes I use to develop,.
Object Permanence Games, Romans 1 Esv, Milton's Bread Near Me, How To Change Deed To Joint Tenancy, How To Refill Ez Pro Texture Bags, S'mores Candy Bar Recipe, Ground Beef Mac And Cheese,