The Best Workout Plan for Building Muscle for Men Over 50

The Best Workout Plan for Building Muscle for Men Over 50

Добавить в избранное Убрать из избранного

50 Year Old Man Working Out

You might have read some guides on muscle building and encountered something scary. Studies show that, after age 30, you start to lose muscle mass at a rate of 3-5% per decade. Are you doomed to lose muscle from now until the day you die, or is there something you can do about it?

Thankfully, this isn’t an unchanging fate. You’re perfectly able to build muscle mass no matter how old you are, you just have some different considerations from the average young guy looking to get into fitness.

1. Start Slow

It doesn’t necessarily matter if you’ve been sedentary for 30 years or if you were a former bodybuilder and just let your fitness slide after you retired. After years or decades of living a less healthy lifestyle, you’re going to be out of shape. You might not be morbidly obese, but you’re not at the peak of your fitness.

One of the biggest mistakes that men tend to make when they’re trying to build muscle is trying to aim for too much, too fast. You might remember being able to lift a lot more than you can now, and you might not have grasped quite how much of that strength you may have lost over the years. That, combined with the natural male tendency to arrogantly push beyond their limits, puts you at a much greater risk of injuring yourself.

Starting Slow With Weight Lifting

Doing so has three consequences, all of which are dangerous to your goals of building muscle.

  1. Attempting to work out without a proper diet plan can lead to burning muscle more than building it.
  2. Pushing yourself to see results before you’re ready can lead to mental burnout, destroying your motivation and putting you back in the sedentary habits you’re trying to escape.
  3. Pushing too hard can tear muscles and injure joints, and at 50+, injuries take a long time to heal. This can set your plans back by months or years.

It’s much, much better to start slow and feel like you’re not making as much progress as you want to make than to push too hard and set yourself back.

Make sure to keep yourself safe! If you’re doing work with machines, know how to use the machines. If you’re doing barbell work, make sure you have a spotter on hand. Check in with a trainer or a friend regularly to make sure you’re keeping your form in check.

2. Learn Autoregulation

Autoregulation simply means self-regulation. Once you’ve reached age 50, your daily performance in exercise will vary depending on a lot of different external factors, including the quality of your sleep, your daily stress, your nutrition, and so on.

What this means is that doing one exercise one day might push you to your limits, and another day you find it almost trivially easy. It’s difficult to set a defined exercise routine and guarantee that it’s going to give you the results you want each time.

Post Workout

Instead, you’re going to have to be a little more free-form with it. The goal of autoregulation is to pick an exercise and then perform that exercise to the point of failure. You might know that today you’re going to do sets of deadlifts with 3 reps each set, at a defined weight. What you don’t do is choose how many sets you’re doing. Do sets until your form breaks down or your strength fails you and you can no longer continue. Some days that might be three sets, some days it might be five, and it’s fine either way. The goal is to reach that point of failure, regardless of how long it takes.

3. Focus on Compound Exercises

Exercises come in two forms: isolated and compound. An isolated exercise is something like a seated dumbbell curl or a triceps rope extension. They usually use machines to isolate one muscle or muscle group, and focus exclusively on that muscle. Compound exercises are more like military presses or deadlifts, which reach and target multiple muscle groups throughout the body.

Deadlifting Compound Exercise

Isolated training is fine when you’re younger and can work on various isolated muscle groups in rotation. They’re also good for if you’re injured and still want to work out in a way that avoids aggravating an injury.

As you age, you want to keep the complex machinery that is your body working well in conjunction. With isolated exercises, it’s all too easy to accidentally overlook certain muscle groups and end up with weaknesses that make other exercises more difficult. It’s just making things harder on yourself.

4. Modify Common Exercises for Safety

Some of the most common exercises, like rows, deadlifts, presses, chin-ups, and squats are great for building muscle, but they become riskier to do when you’re older. As you age, the connective tissues in your joints break down, which is why joints hurt and can get injured more easily. Likewise, it’s easier to injure your back, particularly your lower back, even if you’re doing an exercise exactly the way it’s “supposed” to be done.

The key is modification. You can modify certain exercises to be safer for aging joints and bones, without sacrificing the gains you’re getting out of them.

The Fit Father YouTube channel has videos like this one which tells you how to modify certain exercises for safety, to avoid injury, and to keep your exercise plans on track.

5. Develop Your Workout Plan

There are thousands of personal trainers out there who work exclusively with men over 50, and there are almost as many exercise plans as there are trainers. Most of them work. It’s pretty difficult to find an exercise plan that doesn’t work if you put your mind to it. So, instead of prescribing you a specific workout plan with defined exercises on defined days, we’re giving you a framework you can use to put one together on your own.

Over 50 Plan

In general, you want to rotate through each of the five major muscle group exercises each week. You can pick and choose exercises you feel like doing within specific motion types.

  • Rowing motion exercises work muscles in your arms and torso.
  • Chest Press. Press motion exercises, whether it’s a horizontal or vertical press, a bench press or another kind of press, work out your chest and arms primarily.
  • Pull Downs. There is a wide range of different pulldown motions working on different aspects of your arms and torso.
  • Overhead Presses. A similar press motion using an overhead form helps you work out arms, shoulders, and torso muscles.
  • Any of the wide range of leg exercises work according to your needs (and knees).

In general, you want to pick a set of exercises to go through, for each group, to rotate through for a week. Repeat that week cycle for about 4-6 weeks, then change it up. This helps keep your exercise routine fresh and interesting without boring you.

It’s often a good idea to work with a trainer who knows what they’re doing with people in the higher age groups. They can guide you towards specific exercises and sets that work best for you.

6. Focus on Heavier Weights

If you want to build muscle mass, you need to push your muscles to the point of failure, let them recover, and do it again.

Remember: exercise isn’t what grows muscle. Muscle grows in recovery, in response to exercise. If you aren’t pushing your muscles to their limits, they don’t have as much incentive to grow. You’ll see gains, sure, but they’ll top out at a certain point. You’ll plateau, and that makes it even harder to push through and harder to keep up your motivation.

Large Weights

In general, you want to aim for the heaviest weights you can lift for 3-5 sets of an appropriate number of reps. Usually, you’ll be aiming for a lower number of reps at a higher weight, as opposed to lower weight and higher reps.

You’ll also want to focus on slower reps rather than fast reps. You see guys at the gym pumping iron, a curl with every breath, and feel like you need to keep up with that speed. The reality is, that’s only generally activating the short-twitch muscle fibers they’re working. There are plenty of other muscle fibers that take longer to activate, that aren’t necessarily being pushed to their limit when you’re rushing through an exercise. Make each rep take 10 seconds or so, and do as many sets as you can handle.

7. Don’t Ignore Recovery

Like we said; muscle doesn’t grow in exercise, it grows in recovery. Exercise is the instruction you give your body, but recovery is how those instructions are carried out. On your rest days, at most you should be doing some light cardio to keep up your cardiovascular health and your fat burning.

Sleeping at Night

Recovery is about more than just not exercising.

  1. Recovery means hydration.
  2. Recovery means sleep.
  3. Recovery means proper nutrition.

If you’re not taking care of your body, it won’t take care of you.

It can take 2-3 days for the body to recover from high-intensity exercise. This is why you take rest days and cycle through exercises so that particular muscle groups get their 2-3 days to recover, but you’re still working out other groups to bring up your overall muscle mass.

Nutrition is a wild beast to confront. You’ve likely built up decades of ingrained habits, eating meals you love to eat, snacking as you feel like snacking, and generally maintaining a poor diet overall. It can be very difficult to break these habits and adjust to a healthier diet.

We recommend taking it one day at a time. Take minor steps, make minor changes. Cut out that extra snack. Replace less healthy snacks with healthier foods. Gradually shift your diet away from processed carbs and towards healthier proteins. You don’t need to dive in head-first, and in fact, doing so often leads to failure.

Remember, this isn’t a diet plan. To build muscle, you need to consume more calories than your maintenance level each day. You need those calories to be available in protein, along with vitamins, minerals, amino acids, and other nutrients your body uses in recovery. It’s easy to conflate nutrition with diet, and diet with weight loss, and end up eating the wrong things for building mass.

Sample Workout Plans

As we mentioned, there are as many different workout plans as there are individuals that are putting them together. You can piece together whatever kind of plan you want. Here are a few we’ve found and like.

Option 1 is a plan based around a cycle of three different levels of intensity, working on full-body workouts three times per week.

  • Monday: Aim for 4 sets per body part (chest, back, legs, shoulders, arms) and aim for high intensity, low reps. Around 5-8 reps per set at the highest weight that you can lift and still complete the reps.
  • Tuesday: Rest and recovery.
  • Wednesday: Another 4 sets per body part, with low weight but higher reps. Aim for 12-15 reps per set in this range.
  • Thursday: Rest and recovery.
  • Friday: Another 4 sets for each body part, but this time splitting the difference with 8-12 reps per set at a middling weight.
  • Weekends: Rest and recovery.

Option 2 splits up different parts of the body and focuses on them on different days. You work out a little less each day, but work out five to seven days a week instead. It doesn’t matter which days you do which, so long as you allow 2-3 days in between. So for example, you might split up a rotation like this:

  • Monday: Legs and shoulder exercises.
  • Tuesday: Arm and back exercises.
  • Wednesday: Chest and cardio.
  • Thursday: Legs and shoulders.
  • Friday: Back and chest.
  • Weekend: Legs and cardio.

You can find a million different workout options online, and people who swear by them as a great option. Here’s the secret: they all work. It doesn’t necessarily matter what you’re doing, so long as you’re working out each muscle group with heavy weights, low reps, and enough recovery to let muscles grow. Beyond that, pick something that entertains you, doesn’t injure you, and works within your schedule.

See more

Didn't find an answer to your question?

Ask on the topic of the article here

Share this article with friends
already shared
Go to
to questions and answers
Other related articles
You might like it
Questions and answers 0

Leave a Reply

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

29 November 2021 в 11:37

Do this at games, at team practices and even when you practice alone.

29 November 2021 в 10:31

While these opportunities only happen occasionally, you must realize the importance of the scoring opportunity without having to continually try to create one.

29 November 2021 в 09:59

Analyze the game immediately following each game.

Anker powerhouse 2 400 review
28 November 2021 в 00:43

Hi, I think your site might be having browser compatibility issues. When I look at your blog in Ie, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, very good blog!

27 November 2021 в 13:18

Heya this is somewhat of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding knowledge so I wanted to get advice from someone with experience. Any help would be greatly appreciated!

27 November 2021 в 11:29

It’s a shame you don’t have a donate button! I’d certainly donate to this fantastic blog! I guess for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to brand new updates and will talk about this blog with my Facebook group. Chat soon!

27 November 2021 в 06:46

พนันบอลออนไลน์ที่คอบอลไม่สมควรพลาด มาเปลี่ยนความพอใจเป็นรายได้กันขอรับ คาสิโนออนไลน์ เปิดให้ท่านแทางบอลออนไลน์ได้ไม่ยากมีทุกต้นแบบที่คุณชื่นชอบไม่เพียงเท่านั้นยังมีเกมออนไลน์นานัปการได้แก่ บาคาร่า สล็อต ยิงปลารวมทั้งเกมน้องใหม่ก็มีเพียบเลยครับผม

26 November 2021 в 23:31

Responding to comments also encourages commenting.

Echelon Smart Treadmill Reviews
26 November 2021 в 20:53

Have you ever considered publishing an ebook or guest authoring on other sites? I have a blog based upon on the same topics you discuss and would really like to have you share some stories/information. I know my readers would enjoy your work. If you’re even remotely interested, feel free to shoot me an email.

26 November 2021 в 20:31

พนันบอลเช่นไรให้ได้เงิน แทงบอลชนะอย่างไรไม่ถูกโกง เว็บการพนันออนไลน์อันดับ 1 จ่ายจริงจ่ายไม่ยั้งระบบเข้าใจง่าย แค่เพียงคลิกสมัครก็ทำเงินได้ไม่ยากกับคาสิโนออนไลน์ สะดวกสุดๆชีวิตชิวๆชีวิตคลูๆทำเงิน สร้างผลกำไรสบายๆจึงควรที่ เว็บพนัน

Echelon Smart Treadmill Reviews
26 November 2021 в 20:20

Currently it seems like WordPress is the top blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?

26 November 2021 в 18:54

ผมเป็นแฟนตัวยงของการพนันออนไลน์มาหลายปีแล้วครับ เป็นต้องยอมรับว่าทั้งสะดวก สบายตอบโจทย์ชีวิตยุคปัจจุบันมากๆ บาคาร่า เป็นเว็บไซต์ที่ผมเลือกครับเพราะเป็นเว็บไซต์ที่ใช้ระบบดีสุดที่เคยเจอมาเลย เล่นง่ายฝาก-ถอน ระบบอัตโนมัติยิ่งสะดวกและรวดเร็วสุดๆ

26 November 2021 в 17:04

Encourage the other person to try and take the ball away.

26 November 2021 в 16:31

ให้สมาชิกทุกท่านได้ร่วมเดิมพันมากเป็นอันดับ 1 โดยที่เว็บของเรานั้นมีการเปิดบอลให้สมาชิกได้เลือกเล่นมากที่สุดในประเทศ โดยผู้เล่นทุกท่านสามารถสมัครเป็นสมาชิกบนเว็บไซต์ของเราได้เสมอ

26 November 2021 в 15:06

If a page takes to long to load, more than likely a visitor will just close the page.

26 November 2021 в 14:45

The ball should start to feel like an extension of your foot and you will be able to control it as well as you can your own limbs.

Click here
26 November 2021 в 13:59

Hello there! Do you know if they make any plugins to protect against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any tips?

Muama enence amazon
26 November 2021 в 13:57

I am continuously invstigating online for posts that can benefit me. Thank you!

26 November 2021 в 12:48

เราอยู่ในยุคที่ไม่ควรลงทุนอะไรเลยเพราะเป็นช่วงเศรษฐกิจที่เสี่ยงเจ้งมากๆ การหาเงินแบบไม่ต้องลงทุนหรือลงทุนน้อยจึงเป็นทางรอด สล็อตออนไลน์ สล็อตออนไลน์ที่ลงทุนแค่ 100 บาท ก็สามารถสร้างรายได้ให้อย่างไม่จำกัด ฝากถอนไม่มีขั้นต่ำด้วยระบบอัตโนมัติ

Muama enence
26 November 2021 в 12:45

Hello are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and set up my own. Do you need any html coding expertise to make your own blog? Any help would be greatly appreciated!

26 November 2021 в 11:48

การที่จะทำเงินสร้างรายได้อย่างง่ายๆ นั้นไม่ใช่เรื่องง่ายๆเลย แต่ก็ไม่ใช่เรื่องที่จะทำได้ยาก เพราะ สล็อตออนไลน์ ได้ยกคาสิโนออนไลน์มาไว้ในมือท่านแล้ว เพื่อให้ท่านนั้นสามารถทำเงินได้อย่างที่ต้องการแบบไม่มีอุปสรรคใดๆ ในเว็บไซต์มีทุกเกมให้ท่านเลือกเล่นเลยครับ

26 November 2021 в 11:43

The clay in the mask will help soak up excess oil on your skin.

Slabway Shiatsu Foot Massager Machine Reviews
26 November 2021 в 10:28

Thank you for your entire work on this website. Ellie takes pleasure in getting into investigations and it’s simple to grasp why. I know all about the compelling manner you convey simple ideas via this web site and therefore foster contribution from people on that area of interest then our simple princess is without question studying a great deal. Enjoy the remaining portion of the year. You are always carrying out a great job.

26 November 2021 в 09:26

If you are always looking down-field you can quickly take advantage of openings in the opponents defense.

25 November 2021 в 21:38

การพนันออนไลน์ เลยจ้านะครับ ใช้ระบบโคตรดี ใช้ง่ายสุดๆๆเลยนะครับ ที่สำคัญที่สุด เค้าจ่ายเงินจริงครับ เว็บไซต์แห่งนี้คือไม่โดนหลอกแน่นอนแต่ว่าเรื่องจะชนะรึเปล่าสุดแท้แต่คนขอรับ ผมก็มีได้บ้างเสียบ้าง แต่โดยรวมแล้วจัดว่าได้ครับ วันนี้ก็พึ่งถอนมานะครับ ประทับใจตรงที่พวกเราฝากถอนไม่ต้อง

25 November 2021 в 08:58

ผมเล่นพนันบอลมานานแล้วครับ ต้องยอมรับว่ากระแสการพนันนั้นไม่ค่อยดีเท่าไหร่แต่หากเล่นอย่างมีสติการพนันออนไลน์ก็สามารถทำเงินทำรายได้ให้ได้อย่างงามเลยล่ะครับ บาคาร่า เป็นเว็บพนันออนไลน์ที่ผมอยากแนะนำเลย เพราะนอกจากจะจ่ายจริงไม่มีโกงแล้วยังเป็นเว็บมีเกมให้เลือกเล่นมากมายเลยล่ะครับ

25 November 2021 в 08:30

การพนันออนไลน์ สล็อตออนไลน์ที่ดีที่สุดในยุคนี้ ทั้งรูปแบบการนำเสนอที่เข้าใจง่าย เล่นง่ายแจ็คพ็อตแตกไว คืนกำไรให้สมาชิกแบบจุกๆ มาพร้อมกับเกมยอดฮิตอื่นอีกมากมายเช่น แทงบอลออนไลน์ คาสิโน บาคาร่า ยิงปลา หวยออนไลน์ หรือแม้กระทั่งเกมใหม่มาแรงเราก็ได้รวบรวมไว้ทั้งหมดที่คุณต้องการ

25 November 2021 в 07:27

All of this takes practice.

25 November 2021 в 05:39

ภาพงามเล่นง่ายได้เงินไวจำต้องชูให้ สล็อตออนไลน์เลยขอรับ พูดได้ว่าเป็นเกมยอดนิยมที่ชนะใจคนอีกจำนวนไม่น้อยอย่างยิ่งจริงๆ การพนันออนไลน์ ก็เลยไม่พลาด จัดทั้งยังโบนัสรวมทั้งแจ็คพอตแบบรัวๆเพื่อเพิ่มช่องทางทำเงินให้สมาชิกนั่นเองครับผม

24 November 2021 в 22:48

This secret arsenal will help you successfully win the game.

24 November 2021 в 16:04

By learning to stay low and balanced, you will be able to block most shots.

24 November 2021 в 11:42

เกมพนันออนไลน์ที่โดนใจวัยรุ่นที่สุดเห็นคงหนีไม่พ้นเกมสล็อตออนไลน์ที่มีจุดเด่นที่ภาพสวยเอฟเฟ็คแน่นแบบจัดเต็มทำให้รู้สึกสนุกสนานและรับความบันเทิงได้อย่างเต็มที่ แทงบอลออนไลน์ เว็บพนันออนไลน์ที่รวบรวมเกมบาคาร่ามากมายอีกทั้งสล็อต บาคาร่า แทงบอล ยิงปลา หวย เรียกได้ว่ามีให้ท่านเลือกทุกอย่างที่ต้องการ

24 November 2021 в 10:48

You can increase your soccer playing stamina levels by running long distances during the off season.

24 November 2021 в 06:30

คาสิโนออนไลน์ถือเป็นไลฟ์สไตล์ของคนยุคสมัยใหม่ไปแล้วขอรับ ด้วยเหตุว่าเป็นหนทางหาเงินที่ลงทุนต่ำ แม้กระนั้นได้กำไรสูงมาก เว็บพนัน ได้ยกคาสิโนมาไว้บนมือถือของคุณแล้วพร้อมให้คุณเข้ามาเพลิดเพลินเจริญใจได้อย่างเต็มที่ เพิ่มความสะดวกรวมเร็วด้วยระบบฝากถอนอัตโนมัติไม่ผ่านคนกลาง activate
24 November 2021 в 05:33

Do you have a spam problem on this website; I also am a blogger, and I was wanting to know your situation; many of us have developed some nice procedures and we are looking to swap solutions with others, please shoot me an e-mail if interested.
24 November 2021 в 04:57

Superb site you have here but I was curious about if you knew of any message boards that cover the same topics discussed in this article? I’d really love to be a part of community where I can get responses from other knowledgeable people that share the same interest. If you have any recommendations, please let me know. Thank you!

23 November 2021 в 23:41

If you don’t know any experienced players, consider attending local games and enquire if any of the team members would consider mentoring you.

23 November 2021 в 20:06

เล่นบาคาร่าออนไลน์ได้อย่างไม่ยากเย็นแค่เพียงเข้ามาที่ บาคาร่า กดเข้าหน้าสมัครก็สารมารถทำเงินได้ในทันที พวกเราเป็นคาสิโนออนไลน์ที่ดีที่สุด ระบบใช้งานง่ายเป็นมีคณะทำงานรอให้คำแนะนำและชี้แนะแม้เกิดปัญหา บริการดีเคยชิน จะเล่นพันออนไลน์ทั้งทีจำเป็นที่จะต้องคาสิโนออนไลน์

23 November 2021 в 19:00

If you are interested in learning how to cross the ball with better precision, watch some footage of the professionals.

23 November 2021 в 17:30

คาสิโนออนไลน์ เลยครับ ใช้ระบบโคตรดี ใช้ง่ายมากๆ เลยครับ ที่สำคัญที่สุด เค้าจ่ายเงินจริงครับ เว็บนี้คือไม่โดนหลอกแน่นอน แต่เรื่องจะชนะรึเปล่าแล้วแต่คนนะครับ ผมก็มีได้บ้างเสียบ้าง แต่โดยรวมแล้วถือว่าได้ครับ วันนี้ก็พึ่งถอนมาครับ ชอบตรงที่เราฝากถอนไม่ต้อง
23 November 2021 в 13:16

I’m curious to find out what blog system you’re working with? I’m having some small security problems with my latest site and I’d like to find something more safe. Do you have any solutions?

Paramount network activate
23 November 2021 в 08:07

Hi there just wanted to give you a quick heads up. The words in your post seem to be running off the screen in Opera. I’m not sure if this is a formatting issue or something to do with browser compatibility but I figured I’d post to let you know. The design look great though! Hope you get the problem solved soon. Kudos

Click here
23 November 2021 в 00:23

Hey! Do you know if they make any plugins to help with SEO? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good success. If you know of any please share. Kudos!

22 November 2021 в 18:54

More important is your conditioning.

21 November 2021 в 21:13

Hello! Do you use Twitter? I’d like to follow you if that would be ok. I’m definitely enjoying your blog and look forward to new updates.

Www aainflight com
20 November 2021 в 16:01

Hello I am so happy I found your weblog, I really found you by accident, while I was looking on Digg for something else, Nonetheless I am here now and would just like to say thank you for a marvelous post and a all round entertaining blog (I also love the theme/design), I dont have time to browse it all at the minute but I have saved it and also added your RSS feeds, so when I have time I will be back to read much more, Please do keep up the excellent work.
20 November 2021 в 15:58

Heya i am for the first time here. I found this board and I find It truly useful & it helped me out much. I hope to give something back and help others like you helped me.

Tnt drama on roku
20 November 2021 в 14:37

Hi would you mind sharing which blog platform you’re using? I’m planning to start my own blog soon but I’m having a tough time selecting between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something unique. P.S My apologies for getting off-topic but I had to ask!

yourvervecard com
20 November 2021 в 11:16

Im not sure where you are getting your information, but great topic. I needs to spend some time learning more or understanding more. Thanks for excellent info I was looking for this information for my mission.

Indigo apply invitation number
20 November 2021 в 06:15

Howdy! Someone in my Facebook group shared this website with us so I came to look it over. I’m definitely loving the information. I’m bookmarking and will be tweeting this to my followers! Exceptional blog and outstanding design and style.

Indigo apply now
20 November 2021 в 00:57

Woah! I’m really digging the template/theme of this blog. It’s simple, yet effective. A lot of times it’s difficult to get that “perfect balance” between superb usability and appearance. I must say you have done a superb job with this. Also, the blog loads very quick for me on Opera. Exceptional Blog!

Read this
19 November 2021 в 14:49

Woah! I’m really digging the template/theme of this blog. It’s simple, yet effective. A lot of times it’s very hard to get that “perfect balance” between usability and visual appeal. I must say that you’ve done a awesome job with this. In addition, the blog loads super quick for me on Chrome. Excellent Blog!

aainflight com
19 November 2021 в 14:07

Do you mind if I quote a few of your posts as long as I provide credit and sources back to your website? My website is in the very same area of interest as yours and my visitors would genuinely benefit from a lot of the information you provide here. Please let me know if this ok with you. Thank you! firestick
19 November 2021 в 07:22

Hello! I could have sworn I’ve been to this website before but after browsing through some of the post I realized it’s new to me. Anyhow, I’m definitely happy I found it and I’ll be book-marking and checking back frequently! firestick
19 November 2021 в 07:15

Wonderful blog you have here but I was wanting to know if you knew of any message boards that cover the same topics talked about in this article? I’d really love to be a part of group where I can get responses from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Many thanks!

Tnt drama on roku
19 November 2021 в 02:15

Thanks a lot for providing individuals with a very wonderful chance to read articles and blog posts from this web site. It is always so ideal and stuffed with fun for me and my office colleagues to visit the blog minimum thrice per week to find out the newest secrets you have. And lastly, I am actually contented with your sensational advice served by you. Selected 2 areas in this posting are surely the best I’ve ever had.

getinkpreferred invitation number
17 November 2021 в 00:20

Fantastic site you have here but I was curious about if you knew of any discussion boards that cover the same topics talked about here? I’d really love to be a part of group where I can get opinions from other knowledgeable people that share the same interest. If you have any recommendations, please let me know. Kudos!

Tntdrama activate
13 November 2021 в 21:52

I’m really enjoying the theme/design of your web site. Do you ever run into any web browser compatibility problems? A number of my blog audience have complained about my website not working correctly in Explorer but looks great in Chrome. Do you have any solutions to help fix this problem?

เบอร์โทรw88 kpi
13 November 2021 в 17:40

I have learn several just right stuff here. Definitely value bookmarking for revisiting. I wonder how a lot effort you place to make one of these fantastic informative site.

Shake Off Your Old Self
4 November 2021 в 04:56

I truly appreciate this post. I’ve been looking everywhere for this! Thank goodness I found it on Bing. You’ve made my day! Thx again! soyos

shortening to butter conversion
28 October 2021 в 02:19

Wow, awesome blog structure! How lengthy have you ever been running a blog for? you make running a blog look easy. The total look of your website is excellent, let alone the content material!!