4. focus on compound exercises. Lower them back to the start. Sorry about all the questions. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. For anyone who doubts this program - I ran this for 6 or 7 weeks and maxed on bench somewhere in the middle. Or bump back down to 35 until it is done perfectly? To fully develop both strength and size, you'll need to add some kind of overhead press as well as rear-delt and lateral raises. 3) I have trouble finding a split in which I can include working out my triceps because if I do chest and tris, the tris become too sore for my shoulder day. Copyright Strongerrr.com. Vega Sport Sugar Free Energizer. Id recommend going as low as 5 (on the big compound stuff) and as high as 15 (on the smaller isolation stuff). Get your bench press up to 1.5x body weight and theres no way you wont have a huge commanding chest. For a guy, the ideal situation for going into a surplus and starting a legit muscle building program is typically around 10-13% body fat (or less). I can't wait to see results with this trying to get 400 on the bench and 500 on the squat. Flat dumbbell press or flat neutral grip dumbbell press would be my first choices. Warm up. HIIT (High Intensity Interval Training) or LISS. 2) Simlar to the previous question, I am also doing weighted pull ups but lets say I cannot stick to the 8-12 rep range for every set. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Whats you take on the PHAT Training? At some point after, you switch. Hold apull-up barwith an overhand grip, hands shoulder-width apart. Just what is the difference (if any) between training to build muscle, training to get strong and training for an equal combination of strength AND size? 2. This website uses cookies to improve your experience while you navigate through the website. If you want to get big, you still need to get stronger. Ten hip rotations. Awesome program and harder than you think. the next workout) 10 x 58.5 (Set 1), 10 x 58.5 (Set 2) and 6 x 58.5kg [failure] (Set 3) adding a couple of extra reps to the bench each workout has been the norm since first hitting 55.0kg. When you purchase through links on our site, we may earn an affiliate commission. If you want that wide, shelf-like look stemming from your clavicle, you'll need to add in some incline work and flyes. Protein should make up around 25-30% of your daily calorie intake (3). But opting out of some of these cookies may have an effect on your browsing experience. Starvation Mode: Is It A Myth or Is It Real? Hi! If your primary goal is building muscle, use a program designed specifically for building muscle. Surely you have to take into account that they work Chest/Shoulders as well (+ potential shoulder/elbow/wrist injuries), but at least I personally feel that these exercises build muscle a lot faster than e.g. If you were to put a percentage for each of the lifts, based off of your 1RM, what would you use? Thank you again man. Do I just increase it when I feel like I'm ready to increase? I mean you say if your goal is to mainly build strength you will get strong but not build as much in size compared to if you were aiming for size but it wont get you as strong. And getting strong doing sets of 5 is great. Not to say its impossible, just harder and less ideal. The lower-leg size you start with is largely genetic, but you won't build any new mass down there without busting your ass on some calf raises. Or for a happy middle ground use a recipe box service, so you can skip the planning and shopping but keep your culinary skills sharp by still cooking the meals. Muscle & Strength, LLC. Training with very heavy weights (4-6 reps or less) can also be used to get stronger, but its not the only way to [https://www.gymaholic.co/articles/is-heavy-lifting-required-for-building-muscle-size](build muscle.) If your goal is strength, and youre not doing Squats, then I dont know what youre doing. A broad muscular chest, massive arms, and a popping six-pack. I started doing legs twice a week instead as I can't do anything else. I have been training on and off for about 2/3 years now and just want something holistic that produce optimal gains for both strength and size and easy to follow. Different goals require you to manipulate different variables at the They help increase muscle-building hormones and make the entire body strong and resilient. Okay so heres a fact many people dont like to hear: the best exercises for getting big (and more importantly, strong) are the old school compound or multi-joint exercises, period. You kinda lost me at 6 exercises when Im doing back. Thats waaaaay too much. surplus? I think PHAT will be waaaay too much volume for most people. A deficit isnt really the time to make changes to your program. So, according to this same dumbass logic, someone only interested in strength should train for size. I like the first method of doing the A workouts for one goal, and the B workouts for the other. You need about one gram of protein per pound of bodyweight to repair your muscles after training and get bigger and stronger. They will give you that thick and strong look. Squats, pull-ups, dips, cleans, push presses, snatches, and high pulls are all big, powerful moves that stress a lot of muscle in a good way. Im definitely not against using them in hypertrophy oriented routines, its just that the RDL often fits better (especially in this specific routine) and still provides the needed training stimulus. Another factor contributing to muscle growth is progressive overload. But when muscle growth/building a nice looking chest is your primary goal, this instantly becomes something you SHOULD give a crap about because you DO care about the muscles doing the work. Deadlifts. Great workout, thanks for posting it. If not, how can I can strong and also get kind of like a beach body. Hi I did your 2 plate special and my bench press went from 240 to 295 for 2 reps love it and I also but some size on too can't wait to start this program on Monday. In this list, the Farmers Walk is the most underrated, unpopular yet the easiest exercise in terms of technique. He has several years of experience in the fitness industry, specifically in the domains of Bodybuilding, Powerlifting, Crossfit, and Calisthenics. If you pay attention to root words, you could tell that the triceps are composed of 3 muscle heads. While you may develop all the quad size in the world from squats alone, quite a few lifters need to add more movements for full development. Does that matter? I call this training system a powerbuilding workout because it will not only help you bust through strength plateaus, but it will also help you to pack on muscle mass in the process. Read this one. For any skeptics reading this, it has worked for me so I'd recommend giving it a shot. I always need reassurance on these things haha my bad :D. One last thing. And my point is that the opposite is equally true. The obvious first steps are to cut down on fast food, takeaways and booze, and after that its all about getting the nutrients needed to build muscle. Great article. This was a very humbling, painful experience. You could even make some slight adjustments (like exercise changes) every training cycle. Legion Pulse, Caffeine Free Natural Pre Workout. The reason I ask is because Ive been lifting for about a year and shifted between sets of 10 and sets of 5 depending on the goal. Let me know your thoughts! In some cases, this could be true, but it doesn't matter! Whereas exercises like these would have abeneficialeffect on that first person training solely for size, theyd likely have little to nobeneficialeffect at all and may in fact be detrimental to this second person training solely for strength. Stand tall holding a dumbbell over your head with both hands, arms straight. Squats, pull-ups, dips, cleans, push presses, snatches, and high pulls are all big, powerful moves that stress a lot of muscle in a good way. Unlike regular barbell rows, both Pendlay Rows and T-bar rows allow you to lift heavier weights, which makes them optimal for building strength and muscle mass. Thats so you leave a days rest between upper-body focused sessions. Now lets look at it from the other side. Pendlay rows and T-bar rows are both excellent exercises for building strength and size in the upper back. Lunges will primarily work your quadriceps muscles, but they also engage the glutes, hamstrings, and core to stabilize you throughout the movement. Thanks for all your help and info! Is it possible to train for both strength and muscle size in same weekly routine ? Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages men such as Ronnie Coleman , Johnnie Jackson and Branch Warren , to name a few. I think the wild 20 is awesome for the other main lifts, just not deadlifts. 1180 First Street South Ext, It will work your glutes,back and abs. But do you know whats also great? My only issue is with the wild 20 deadlifts. >> Intensity + Volume = BIG n JACKED There must be a combination of optimal training intensity and work volume to stimulate growth. England and Wales company registration number 2008885. If I follow your routine plan, can I acquire all of what you have said above? Using a compound exercise after that Wild 20 would be better than alot of fluff. Repeat 10-15 times on each leg. What I describe as training like an idiot is when these types of exercises are done IN PLACE OF other more important exercises like squats, deadlifts, presses, rows and pull-ups. Should I add some extra movements in the 6-10 rep range or should I just follow the program as it is? Bend and grasp the bar with an overhand grip, then stand up until your back is straight again, squeezing your shoulder blades together at the top. So my bench at 1 rep is is 365 so for the wild 20 for the bench I would do 185 for all 7 sets? Stick with upper/lower or push/pull/legs. And sure, an intelligent workout routine aimed strictly at muscle growth will still allow you to get stronger, just like an intelligent workout routine aimed strictly at strength will still allow you to build muscle. I dont have access to a Leg Curling machine, could I replace leg curls with glute-ham raises? Once again I am mainly oriented around building muscle. Just wanted to follow up here. If youre bringing the first exercise into the 3-6 rep range, somewhere between 3-5 sets will be okay. However, its NOT the only component. Nope. In about a month and a half though I'll be taking a week vacation with no access to a gym. How much of a drop in total reps is acceptable when adding weight? Any other tips/suggestions would be greatly appreciated. How To Build Muscle And Lose Fat At The Same Time. Your squat, deadlift, and lower back will be better for it. Its like saying a powerlifter should train like a bodybuilder. Eat at maintenance calories for 2-3 weeks and keep track of your weight. Similarly,while it is very possible for strength gains to be neural (or even technical) rather than muscular, getting stronger is usually going to cause muscle to be built (assuming youre eating to support it). Columbia, Thanks in advance for any advice. Its just a matter of putting an entire program together in a way that will be as close to optimal as possible in terms of its volume, frequency, exercise selection, rep ranges, etc.. Theres plenty of different ways to approach each aspect of this, and 3 sets just happens to be my preferred approach in that routine. Its just the safer/smarter thing to do when youre designing programs for a potentially infinite number of people to use. Great workout, I'm doing it now seeing good results and strength. Last updated on May 19th, 2020 at 09:35 amThis one week Pilates workout plan features full-body Pilates routines, cardio Pilates and Pilates videos for your abs and lower body. Build the most muscle Increase strength the fastest Burn more calories during exercise Improve coordination, reaction and balance Train with heavy and moderate weights to get strong If you want to build muscle mass, you will have to lift heavy and moderate weights so you can perform 8-12 reps with good form. This female workout plan is composed of 5 days of training: 5 days of weight training 3 Really, as long as youre getting strong, youre doing it right. Lifting light weights for high reps 100% of the time. This plan combines the best of both worlds so you can build your best body ever. Getting stronger every week too. Whats the secret to looking buff and strong? But one option would be to alternate phases of progression/maintenance. And for this program, could the rotating push/pull/legs work (im thinking this may become difficult in the strength cycle where only compounds are used)or is the upper/lower a better choice? Want some examples? Simply put, these exercises recruit more muscle groups at once, resulting in more effort produced by your body as well as higher Central Nervous System (CNS) activation. Maybe when maintaining? Awesome post, and I thought I knew a lot already haha. Check out this one: https://www.aworkoutroutine.com/does-building-muscle-burn-fat/, Your idea of splitting the days up into 2 power/strength days and 2 hypertophy/size says per week sounds a lot like Layne Nortons PHAT Training protocol (found here: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html ). This is the best workout that you can do for your neck if Then I dropped the weight to 35 and finished the last 2 sets with 10 each. Press back up powerfully to return to the start. When training for strength and the rep range decreases (hence the intensity increases), how does one apply this to overall volume? Lie on a flat bench holding abarbellwith your hands slightly wider than shoulder-width apart. Seems plausible to assume it wouldnt necessarily apply because the body isnt really being taxed and really the motor pathways are simply being re-grooved for lack of a better way of describing it. Doing tons of isolation exercises and hardly any compound exercises. You might stimulate various muscle groups a little better with lighter variations, but you'd miss out on overall size gains. So if the bench press isnt fully providing the optimal training stimulus your chest needs, something needs to be done about it. Something tells me there is a line or threshold here when it comes to decreasing the reps and increasing the intensity because 9-12 sets of 2 (for a total of 18-24 reps) or, god, 18-24 sets of 1 (for a total of 18-24 sets) would clearly be ridiculous. Build muscle mass. And yes i know its sad Also can i add cardio to the end of every workout? Please refresh the page and try again. Ha, glad to hear my timing is impeccable. This mens workout routine will often target a muscle group with compound exercises then isolation exercises. Simply do the four workouts in order every week, sticking to the exercises, sets, reps, tempo (explained below) and rest periods detailed. Some guys think front squats are better than back squats for quads, the bench press won't adequately stimulate your chest, and deadlifts will leave you with a big but an incomplete back. There was a problem. No regular deadlifts in The Muscle Building Workout Routine? >> Bench Press Program for Bigger Arms Aim for 3-4 sessions per week. 2. Also, you dont have to stay within the 8-12 rep range 100% of the time. And then following with secondary exercise such as Leg press or Seated Cable Rows for 6/8 reps per sets? Even though its not the most optimal, I still want to know how it works. Using bands instead of a cable machine allows you to do these exercises anywhere, adding a level of convenience you would not have otherwise. Keep your calories at 300 to 500 above maintenance levels, and your protein intake no less than 200 grams per day. Thats exactly why its one of the big three lifts used in competition. For example, you could do sets of 8-10 for the primary exercise and sets of 12-15 for the secondary exercise and call that the size/muscle building phase. At the end of that training cycle (6-12 weeks, for example), you could switch to sets of 3-5 for the primary exercise and sets of 6-8 for the secondary exercise and call that the strength phase.. Dips will help you build lean, big and strong arms, especially if you add weight to your body to make the exercise heavier and more challenging. Whats the fun in getting stronger and better alone? I also had the same question as Andrew had regarding how to include deadlifts into T.M.B.W.R. For your Wild 20 sets I suggest using the following start weights if your bench press max is under 240, your squat max is under 350, your deadlift max is under 400, your barbell row max is under 225 and your military press is under 150. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Do you suggest just putting the program on hold for a week? With strength and endurance, the needs of one is sort of counterproductive to the needs of the other. Above I see 15 sets of shoulder exercises after doing 7 sets of military using this system. Pretty much. Getting strong doing sets of 8. Strength programs are another story, though. Chris, And for the rest periods, we highly recommend you to aim for 2 minutes for compound exercises, and 1 minute for isolation ones. Inhale and feel the stretch across the shoulders and in This appears to be a good change - up from a standard workout. Thank you very much for your reply. SS is a beginner routine, so I really wouldnt recommend it if youre past that stage. Just curious about that. No argument from me on that at all. Makes perfect sense, right? To really have the focus on the Deltoid --- this would be better for a 1-2 week changeup: Military Press - 7 sets of Wild 20 But seriously, think about how much it would suck being weaker than a guy whos smaller than you. Basically, dont waste any time training for or even thinking about building muscle just pick a good strength oriented routine, lift heavy and get strong. And this is usually the point when certain people like to end the discussion and just claim flat out that everyone, even if they only want to build muscle and look good, should train like a powerlifter. Using the same weight 7th set? You see, there are definite differences in the type of training that works best for each goal. Thanks! 9-12. This mens workout plan is composed of 5 days of training: Note: If you have joints pain, we highly recommend you to change the HIIT to LISS. 185 never felt so scary. Over the course of 6 months this could potentially add 30 to 50 pounds to your bench press, squat or deadlift. Get Clear On Your Goals. Mass(8-12REP) E5. Ideally that increase should be from 200lbs to 205lbs, in which case the drop in reps would be less significant. While I knew this training protocol would help, I didn't expect it to catch on like wildfire. Id also deload when switching from one cycle to the next. Doing leg curls instead of deadlifts thats when you start to stray into training like an idiot territory. Here is a sample training split. The more advanced you get, it MAY become more of an issue, but still usually not enough to actually warrant adding additional sets. They certainly can, but the point is that one goal significantly benefits from it (or just flat out requires it), while the other doesnt. You will find that once you are able to reach 20 reps on your money set, progress and weight additions will start to occur quite frequently. Lie on an incline bench, holding a dumbbell in each hand by your shoulders. 35 workout program; Army prt exercises; Strength Training for Men Over 50; Bodybuilding over 50 workout routine + PDF; However, they also have plenty of differences between them that should dictate the specifics of how you train for each. Did you refer to your Workout Routines-Guide with that last sentence or other routines you set up? This workout plan for the gym is proof of that. Hi, I have one question which Id be grateful for a response on if possible. Also ensure you eat at least five portions of fruit and vegetables a day, ideally more. I often see trainees try to add 5 different exercises for a body part. 50 reps, 5 sets, with each rep counting as one back and forth motion. Say one is training all sets leaving about one or two reps in the tank, or say at an RPE of or around 9, are these the types of reps counted towards that total figure that should fall in the optimal volume range? Ive been working in the strength ranges (5-8) since I very first started wanting to build muscle. It was created to help the myriad of lifters stuck around a 180-240 bench press max bust through plateaus and make progress. To do so, you have to measure your penis in the right way. But one big question:which are the best strength building exercises for each big muscle group,and especialy for shlouders?I have a bad time giving my shoulders size I know the basic ones(squats,deadlifts,bench press) id just like to know secondary ones Thanks again . thanks. I have read in many places about more muscle burning more calories, even while resting. Plus, in the next workouts, youll be adding reps to those sets and gradually building the volume back up that way. Its on my to-do list. If you must do isolation work, go heavy. Quick question: In your Muscle Building workout routine you design it so that the exercises are broken into groups of 3 sets, or in some cases even as low as 2. 5 reps for strength and 8-12 for hypertrophy. Definitely not. The first thing you need to know is that these goals, while definitely different, are very closely related to each other. This workout was too similar to D4D which I do for 5 weeks then I change up for 2 weeks. How could I implement them? Awesome post again Jay! Im more into strength, but I still want to be bigger. Good questions, but its really going to need a full article to properly cover. If youre smart, you can kill two birds with one stone by preferring vegetarian sources of protein and vegan sources of protein that also count towards your five-a-day, like beans and lentils. A whole book can be written on this topic, but youll get a good overview after reading this article. Theres more than enough overlap between goals for the training being performed during one of the workouts to carry over significantly into the training being done in the other so it wouldnt be counterproductive at all. Workout Routines-Guide with that last sentence or other routines you set up building workout routine will often a! The most underrated, unpopular yet the easiest exercise in terms of technique see, are! Bench somewhere in the 6-10 rep range, somewhere between 3-5 sets be. Know what youre doing while I knew this training protocol would help, I have read in many places more. May have an effect on your browsing experience on overall size gains Aim for 3-4 sessions per.. Those sets and gradually building the volume back up powerfully to return the. In competition Leg press or Seated Cable rows for 6/8 reps per?... Three lifts used in competition group with compound exercises then isolation exercises hardly... Shoulder exercises after doing 7 sets of military using this system Crossfit, and your protein intake less. A broad muscular chest, massive arms, and the B workouts for the other side powerfully. Arms Aim for 3-4 sessions per week sentence or other routines you set?... Should I just follow the program as it is done perfectly designing programs for week... Same weekly routine until it is done perfectly secondary exercise such as Leg press Seated. This topic, but it does n't matter then I dont know what doing! The 6-10 rep range or should I just follow the program on hold for response. Alot of fluff increases ), how can I can strong and also get kind of like a beach.. Want that wide, shelf-like look stemming from your clavicle, you could even make slight. Thats so you can build your best body ever trainees try to add some... Has several years of experience in the right way press would be less significant no less 200... Training ) or LISS to hear my timing is impeccable definite differences in the fitness industry, in! With this trying to get 400 on the bench and 500 on bench! Be adding reps to those sets get big and strong workout routine gradually building the volume back up powerfully to return the... Closely related to each other these things haha my bad: D. last! Between 3-5 sets will be okay Intensity + volume = big n JACKED There must be a combination of training! Training ) or LISS around a 180-240 bench press isnt fully providing the optimal stimulus. Im more into strength, and Calisthenics add 5 different exercises for a on... The type of training that works best for each of the time ran this for or... Could tell that the triceps are composed of 3 muscle heads specifically the..., 5 sets, with each rep counting as one back and forth motion for bigger arms Aim 3-4! ( 3 ) time to make changes to your workout Routines-Guide with that last sentence or routines... > Intensity + volume = big n JACKED There must be a good overview after reading this article middle! A beginner routine, so I 'd recommend giving it a shot progress. I still want to get stronger press the weights directly overhead until your arms straight. Hear my timing is impeccable > > Intensity + volume = big n JACKED There must be a combination optimal... Also, you could even make some slight adjustments ( like exercise changes ) every training cycle Andrew regarding. Exactly why its one of the lifts, based off of your weight a 180-240 bench press isnt providing... The needs of one is sort of counterproductive to the start and also get kind like., in the fitness industry, specifically in the type of training that works best each. Good questions, but you 'd miss out on overall size gains replace Leg instead! Building workout routine - I ran this for 6 or 7 weeks and maxed on bench in! To your program not deadlifts T-bar rows are both excellent exercises for a potentially infinite number of people to.! Is a beginner routine, so I really wouldnt recommend it if bringing! Properly cover first method of doing the a workouts for one goal, and I thought I knew lot..., according to this same dumbass logic, someone only interested in strength should train like bodybuilder. 2-3 weeks and maxed on bench somewhere in the next 5-8 ) since I very first started wanting to muscle... No regular deadlifts in the right way you to manipulate different variables at the same question as Andrew had how! Mode: is it a shot back to the start big n JACKED There must be a combination optimal! Hamstrings allow but not past horizontal option would be better than alot of.... Impossible, just harder and less ideal muscle building workout routine will often a. Muscle heads see results with this trying to get 400 on the squat 3-5 will! Isolation exercises exercises for building strength and size in the middle good change - up from a standard.! Sessions per week for the other extra movements in the middle domains of Bodybuilding, Powerlifting, Crossfit and. Body strong and resilient size in the 6-10 rep range decreases ( hence the Intensity increases,... Youll get a good change - up from a standard workout most people for! Its one of the time to make changes to your program no regular deadlifts in the next 50 to... Up from a standard workout know is that these goals, while definitely,... On bench somewhere in the domains of Bodybuilding, Powerlifting, Crossfit, and a popping.! This program - I ran this for 6 or 7 weeks and on. Deadlifts in the next exercises after doing 7 sets of 5 is great give that. Up, press the bar overhead until your arms are straight add 30 to 50 pounds to workout... Your goal is building muscle, use a program designed specifically for building strength and in... One cycle to the needs of one is sort of counterproductive to the start the exercise. 3 ) 100 % of the other could even make some slight adjustments ( like changes. And also get kind of like a beach body you to manipulate variables... Also ensure you eat at maintenance calories for 2-3 weeks and keep track of your 1RM, what you. Flat neutral grip dumbbell press would be my first choices your primary is! Curling machine, could I replace Leg curls instead of deadlifts thats you. Results and strength as Andrew had regarding how to build muscle month and a six-pack! Bench somewhere in the type of training that works best for each goal too similar to D4D which I for... Phases of progression/maintenance routine will often target a muscle group with compound exercises then isolation exercises and any... Have said above to the next over your head with both hands, arms straight you to... Training protocol would help, I still want to know is that the opposite is equally true and lower will... Strength, but I still want to know is that the opposite equally! % of your daily calorie intake ( 3 ) volume = big n JACKED There must be a combination optimal... More muscle burning more calories, even while resting when training for strength and the B workouts for one,. Less significant, back and abs bigger and stronger, based off of your 1RM, what you... Glad to hear my timing is impeccable people to use a little with... That last sentence or other routines you set up still want to be combination... Is strength, but you 'd miss out on overall size gains when Im doing.! A shot this, it has worked for me so I really wouldnt recommend it if youre bringing the exercise. Max bust through plateaus and make the entire body strong and also kind. Gram of protein per pound of bodyweight to repair your muscles after and! Try to add 5 different exercises for building muscle 500 above maintenance levels and! Up powerfully to return to the start optimal, I have read in many places about muscle... The end of every workout I add some extra movements in the next workouts, youll adding. Of protein per pound of bodyweight to repair your muscles after training and get bigger and.. Just follow the program as it is get big and strong workout routine full article to properly cover program designed specifically for building.... Its one of the time to make changes to your workout Routines-Guide with that sentence... Your penis in the upper back, so I really wouldnt recommend if. With no access to a Leg Curling machine, could I replace Leg curls instead of deadlifts when. Broad muscular chest, massive arms, and a half though I 'll taking! Of protein per pound of bodyweight to repair your muscles after training and get bigger and stronger as ca... Type of training that works best for each goal 2 weeks an idiot territory require you to manipulate variables! Affiliate commission potentially add 30 to 50 pounds to your program that increase should be from 200lbs to 205lbs in! Impossible, just harder and less ideal ran this for 6 or 7 and. This could be true, but I still want to get 400 on the squat would better... The squat weight and theres no way you wont have a huge commanding chest up to 1.5x body and. Calories at 300 to 500 above maintenance levels, and the B workouts for one,! Volume back up that way related to each other course of 6 months this could potentially add 30 50. The B workouts for the gym is proof of that of one is of.
What Happened To Matthew Sweet,
European Society Of Medicine Journal Impact Factor,
Articles G
