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There are few better teachers on the subject of training than “The Austrian Oak” himself, Arnold Schwarzenegger. At his peak, the seven-time Mr. Olympia winner reportedly sported a whopping 58-inch chest to go with his 23-inch arms!

Arnold was a volume fanatic, as you may have seen in the movie “Pumping Iron.” He trained his chest as often as three days a week, and used a six-days-on/one-day-off, double-split routine throughout much of his professional career. What people don’t know is that Arnold would often train his back on the same day as chest. He loved doing exercises that increased his training volume, and was known to do lots of supersets.

Maybe Arnold knew something about superset training that’s been lost over the years— something that can shock your chest/back into new growth. Arnold was known to have a physique that was superior to his competitors, which may have been due to his unorthodox training techniques. To set the record straight, here are a few new, hardcore studies to show that Arnold truly was ahead of his time, and that this method may be the key to newfound muscle growth.

Supersets Defined

A ‘‘superset’’ is two exercises performed back-to-back, with little or no rest between exercises. In their purest form, supersets are performed with two opposing muscle groups, like chest and back or biceps and triceps. Superset training has been shown to enhance power output and to be an efficacious and time-efficient means for developing strength and power.1-6

There are a few scientific studies to suggest that the activation of an antagonist muscle can enhance muscle power output. In a study of trained male athletes, an increase in power output was observed in the bench press throw (performed on a Smith machine, where someone takes the bar and throws it up as high as it can go, for maximal power) three minutes after a set of ballistic bench pulls (where someone lies on the bench and pulls the weight to his stomach, similar to doing a bent-over row)— compared to the power output in a set of bench press throws with no intervention. It was suggested that preloading the antagonist muscles of the back might have altered (i.e., reduced the braking period) the neural firing pattern during the agonist power exercise of the chest.

 

Burn More Fat With Supersets

In a study from Syracuse University, researchers looked at two types of strength training to see which style burned more calories. The researchers compared superset training to traditional strength workouts. Study participants completed two strength-training workouts, separated by at least seven days. Their workout consisted of 4 sets of six exercises, and they performed 10 reps of each exercise. During one week, they trained using supersets. One week later, they did traditional resistance training.

Subjects in the above study who used supersets had a faster workout, as the superset sessions took less time to complete, but more importantly, researchers found that markers of energy metabolism such as excess post-exercise oxygen consumption (EPOC; a measure of resting energy expenditure after exercise) were higher, blood lactate measures were higher, and total energy expenditure for the workout was higher.9 This means supersets lead to a super metabolic rate for burning fat!

Supersets Increase Anabolic Hormones

Increases in testosterone and growth hormone (GH) have been implicated in the role of muscle growth and strength. It has been shown that high-intensity resistance exercise is a powerful stimulant for increasing testosterone levels.10-12 In fact, previous research demonstrated a positive correlation between testosterone in an acute response, and an increased number of cellular androgenic receptors.13 Additionally, it has been found that that there may be a relationship between volume and intensity of training, and the basal concentration of anabolic hormones.14

The same authors suggested that higher testosterone levels at rest are a determining factor in the development of strength, but only in high-performance strength athletes. The metabolic demand for performing supersets is incredible— to say that your muscles “burn” is an understatement.

Superset Like Schwarzenegger

Higher Volume Training With Supersets

Supersets are a time-efficient way of training— you get more done in less time.7 A study published in the Journal of Strength and Conditioning Research investigated a superset training regimen of coupling two heavy resistance-training exercises (bent rows and bench presses), performed over 3 consecutive sets— and reported that superset training appeared to be a more efficient method of exercise than traditional exercise.

Because similar volume and loads are achieved under the less time-consuming, superset training, it’s more efficient than traditional weight training. Interestingly, EMG activity (a measure of muscle motor-unit recruitment and muscle activation) was not different under the two conditions – suggesting that the level of neuromuscular fatigue did not differ under supersets, compared to traditional training.

Research suggests that the effects of alternating agonist and antagonist work on muscle volume are somewhat less detrimental than the effects of performing multiple sets of one exercise before performing multiple sets of another. This means that even though you are doing different movements back-to-back, you are not going to get so fatigued that you can’t work the muscle.5

The data indicates that heavy resistance training using supersets allows a greater loading to be imposed on the musculature than what’s achieved with traditional resistance exercise training, or working one muscle group. Given similar timelines, it would appear that performing agonist and antagonist work in an alternating manner such as supersets— compared to performing all sets of agonist work with one muscle group— allows for greater recovery and subsequently greater loading of the muscle.

Superset Like Schwarzenegger

Superset Like Schwarzenegger
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Superset Like Schwarzenegger
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Photos by Jimmy Caruso. From Muscular Development Magazine

References:

  1. Baker D and Newton, RU. Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training. J Strength Cond Res, 19: 202-205, 2005.
  2. Robbins DW, Young WB, and Behm DG. The Effect of an Upper Body Agonist-antagonist Resistance Training Protocol on Volume Load and Efficiency. J Strength Cond Res, in press.
  3. Robbins DW, Young WB, Behm DG and Payne WR. Effects of agonist-antagonist complex resistance training on upper body strength and power development. J Sport Sci, 27: 1617-1625, 2009.
  4. Robbins DW, Young WB, Behm DG and Payne WR. The effect of a complex agonist and antagonist resistance training protocol on strength and power output, electromyographic responses and efficiency. J Strength Cond Res, 24: 1782-1789, 2010.
  5. Robbins DW, Young WB, Behm DG, Payne WR and Klimstra MD. Physical performance and electromyographic responses to an acute bout of paired set strength training versus traditional strength training. J Strength Cond Res, 24: 1237-1245, 2010.
  6. Robbins DW, Young WB and Behm DG. The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency. J Strength Cond Res, 2010 Oct;24(10):2632-40.
  7. Robbins DW, Young WB, Behm DG, Payne WR. Agonist-antagonist paired set resistance training: a brief review. J Strength Cond Res, 2010 Oct;24(10):2873-82.
  8. Terzis G, Spengos K, Mascher H, Georgiadis G, Manta P, Blomstrand E. The degree of p70S6k and S6 phosphorylation in human skeletal muscle in response to resistance exercise depends on the training volume. Eur J Appl Physiol, Ahead of Print.
  9. Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL. The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. J Strength Cond Res, 2010 Apr;24(4):1043-51.
  10. Lusa Cadore E, Lhullier FL, Arias Brentano M, Marczwski Da Silva E, Bueno Ambrosini M, Spinelli R, Ferrari Silva R, Martins Kruel LF. Salivary hormonal responses to resistance exercise in trained and untrained middle-aged men. J Sports Med Phys Fitness, 2009 Sep;49(3):301-7.
  11. Kraemer WJ, Hollander DB, Reeves GV, Francxois M, Ramadan ZG, Meeker B, Tryniecki JL, Hebert EP and Castracani VD. Similar hormonal responses to concentric and eccentric muscle actions using relative loading. Eur J Appl Physiol, 21: 1-7, 2005.
  12. Kraemer WJ, Loebel CC, Volek JS, Ratamess NA, Newton RU, Wickham RB, Gotshalk LA, Duncan ND, Mazzetti SA, Gomez Al, Rubin MR, Nindl BC, and Hakkinen K. The effect of heavy resistance exercise on the circadian rhythm of salivary testosterone in men. Eur J Appl Physiol, 84: 13-18, 2001.
  13. Willoughby DS and Taylor L. Effects of sequential bouts of resistance exercise on androgen receptor expression. Med Sci Sports Exerc, 36: 1499-1506, 2004.
  14. Ahtiainen JP, Pakarinen A, Alen M, Kramer WJ and Ha¨kkinen, K. Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men. Eur J Appl Physiol, 89: 555-563, 2003.

Schwarzenegger A, & Dobbins B. The New Encyclopedia of Modern Bodybuilding, Simon & Schuster, New York. Revised and updated November 5, 1999.

The post Superset Like Schwarzenegger appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Superset Like Schwarzenegger
Sourced From: www.fitnessrxformen.com/training/workouts/superset-like-schwarzenegger-copy/
Published Date: Fri, 03 Sep 2021 14:05:29 +0000

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How to Become Successful at the Three Essential Marriages for Achieving a Great Life

Captura de pantalla 2024 04 11 a las 14.04.04

Captura de pantalla 2024 04 11 a las 14.04.04 1
Photo by spiritvisionstudios / Unsplash.com

“Human beings are creatures of belonging which we achieve through three marriages. First, through relationship with other people and other things (particularly and very personally, to one other person in relationship or marriage); second, through work; and third, through an understanding of what it means to be themselves.” David Whyte, The Three Marriages: Reimaging Work, Self and Relationship.

For more than fifty years I have helped people achieve success in all three kinds of relationships. Like many I married young. My wife and I were together for ten years and had two children before our marriage broke up. After a time of pain and healing, I fell in love again, and remarried. Looking back, I can see that one was a rebound relationship and it too ended.

Endings are painful for everyone, but when you’re a marriage and family counselor who makes his living helping fix relationships, it is not only painful, but shameful as well. I talk about it on my website, MenAlive.com in an introductory video, “Confessions of a Twice-Divorced Marriage Counselor.” Fortunately, I got my own help, worked through unhealed trauma from my past, and learned what it truly takes to have a successful marriage. My wife, Carlin, and I have been happily married for forty-four years.

            We all want a life that is happy and joyful, but how to achieve success is not often clear and easy.

“If you have to make one life choice, right now, to set yourself on the path to future health and happiness, what would it be?”

This question was asked by two world-renowned social scientists, Robert Waldinger, MD and Marc Schulz, PhD.

Dr. Waldinger is professor of psychiatry at Harvard Medical School and director of the Harvard Study on Adult Development. Dr. Schultz is the associate director. The Harvard Study is the longest scientific study of happiness ever conducted. It began in 1938 and offers the most scientifically supported guidance for achieving a great life.

The latest findings are reported in Waldinger’s and Schulz’s book, The Good Life: Lessons From The World’s Longest Scientific Study of Happiness. In a 2007 survey, millennials were asked about their most important life goals. Seventy-six percent said that becoming rich was their number one goal. Fifty percent said a major goal was to become famous. More than a decade later, after millennials had spent more time as adults, similar questions were asked again. Fame was now lower on the list, but top goals again included things like making money, having a successful career, and becoming debt-free.

            What does the data from thousands of interviews over eighty-six years tell us? If we want a great life what is the one thing that is more important than others? The answer can be stated in three simple words: Create Good Relationships.

“In fact, good relationships are significant enough that if we had to take all eighty-six years of the Harvard Study,”

say Drs. Waldinger and Schulz,

“and boil it down to a single principle for living, one life investment that is supported by similar findings across a wide variety of other studies, it would be this:

Good Relationships keep us healthier and happier. Period.”

The Three Marriages We Must Embrace to Have a Successful Life

            In his book The Three Marriages: Reimaging Work, Self and Relationship, David Whyte says,

“Despite our use of the word “marriage” only for a committed relationship between two people, “in reality everyone is committed consciously or unconsciously to three marriages.”

            Whyte goes on to say,

“There is that first marriage, the one we usually mean, to another; that second marriage, which can so often seem like a burden, to work or vocation; and that third and most likely hidden marriage to a core conversation inside ourselves. We can call these three separate commitments marriages because at their core they are usually lifelong commitments and, as I wish to illustrate, they involve vows made either consciously or unconsciously.”

For most of my life I tried to find a balance between my work life and my love life. The truth is that I was much better at work than I was at love. It is not surprising. I had my first job when I was seven years old. My father had left when I was five, committed to a mental hospital after taking an overdose of sleeping pills because he had become increasingly stressed and depressed because he couldn’t make a living to support my mother and me.

With my father gone, my mother had to find work outside the home. We had little money beyond what was needed for the essentials, so I learned early to work for anything I truly wanted. I got good at work, but like many who grew up without a father and mother at home, what I learned about having a healthy and happy married life was minimal and I was too busy hustling for my next job success to have time to wonder about what it meant to get to know my true self.

For too many of us we feel like we are going up and down on a teeter-totter with our work and love lives competing for our attention while our personhood often gets neglected and forgotten. David Whyte offers us all a great service when he suggests this basic reality:

“Each of those marriages, is at its heart, nonnegotiable. We should give up the attempt to balance one against another, of, for instance, taking away from work to give more time to a partner, or vice versa, and start thinking of each marriage conversing with, questioning, or emboldening the other two.”

            With the framework of the three marriages, we can ask ourselves where we might need improvement. Here’s a little scale I find useful.

Captura de pantalla 2024 04 11 a las 13.42.30

How would you rate yourself in all five areas? I feel successful in all five areas, but it has been a lifelong process of healing and learning. I still have a way to go yet, like all of us. My score was 24. How about yours?

Bringing It All Together

For me, I have come to see achieving success at the three marriages as a true hero’s journey, one that lasts a lifetime. My wife, Carlin, is part Native American. In our area, there are several women who weave beautiful baskets made out of local materials that grow in nature. A well-known basket weaver described a well-made basket as a metaphor for creating a great life.

            Here’s how she describes the process.

“Our life is a basket woven from many different strands, each essential for a strong container. Each part of our life is one strand in this basket.It’s impossible to weave multiple strands at the same time; we need to attend to the strand that requires our attention without losing awareness of the others. Every strand will get our attention—just not all at the same time. I know I give attention to where I am most needed, knowing that I will then move on to the next demand. The basket holds my life as I strengthen individual strands. I’m no longer on a teeter-totter—I am weaving my life into something whole and lovely.”

When I reflect on my own life, there are times when I must focus on my wife, Carlin, knowing that there are other parts of my life that will require my attention at another time. At other times, one of our five children or seventeen grandchildren all for my attention. Yet, I can’t ever forget my work and my commitment to my calling. Running through all these “strands of my basket” is my commitment to my deepest self, getting to know who I really am and learning to love the man I am with all my flaws as well as my gifts.

I have written about how I have integrated these strands in the books I have written. If you are interested in learning about me and my work, I recommend, Inside Out: Becoming My Own Man, 12 Rules for Good Men, and Long Live Men: The Moonshot Mission to Heal Men, Close the Lifespan Gap, and Offer Hope for Humanity.

If you want to learn more about me and my relationship life, I recommend The Enlightened Marriage: The 5 Transformative Stages of Relationship and Why the Best is Still to Come, My Distant Dad: Healing the Family Father Wound, and Looking for Love in All the Wrong Places: Overcoming Romantic and Sexual Addictions.

If you would like to take one of my on-line courses, I recommend:

Navigating the 5 Stages of Love.

Healing the Irritable Male Syndrome.

Healing the Family Father Wound.

If you would like to join our mission to improve the lives of men and their families, I recommend:

The Moonshot for Mankind and Humanity.

If you would like to do individual or couple counseling with me, drop me a note at Jed@MenAlive.com and put “Counseling” in the subject line. I will send you the information. If you would like to receive my free weekly newsletter with updates and new articles, you can sign up here.

The post How to Become Successful at the Three Essential Marriages for Achieving a Great Life appeared first on MenAlive.

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By: Jed Diamond
Title: How to Become Successful at the Three Essential Marriages for Achieving a Great Life
Sourced From: menalive.com/how-to-become-successful-at-the-three-essential-marriages/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-become-successful-at-the-three-essential-marriages
Published Date: Thu, 11 Apr 2024 20:02:04 +0000

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The Japanese 3X3 Interval Walking Workout

Japanese Interval Walking 3 jpg

Japanese Interval Walking 3 1 jpg

The overarching principle of high-intensity interval training (HIIT) is that the harder you do an exercise, the more physiological benefits you accrue; thus, by incorporating intervals of higher intensity efforts in your workouts, you can get more fitness bang for your buck in less time. 

When we think about HIIT, we tend to think about going absolutely nuts on a fan bike or doing all-out sprints.

But as Dr. Martin Gibala explained on the AoM podcast, while high-intensity training rises above the level of the moderate, it doesn’t require a complete max out of your heart rate, nor is it limited to certain exercise modalities.

You can do interval training by pedaling like a madman on a bike, but you can also do it with a less strenuous approach. 

Enter Interval Walking Training (IWT), which originated in Japan.

This 3X3 walking workout is simple: you do 3 minutes of low-intensity walking (40% of peak aerobic capacity for walking — a little faster than a stroll), followed by 3 minutes of high-intensity walking (70%+ of peak aerobic capacity for walking). You repeat these interval sets at least 5 times, and do this 30-minute workout 4 times a week.

Your heart rate during the high-intensity intervals will vary according to your fitness level and age. One 68-year-old who participated in an IWT-based study had his heart rate go up to about 130 beats per minute during the fast intervals, so you’re moving at a good clip.

Even though IWT is highly accessible, studies that have been done on it show that it produces significant health benefits. People who did Interval Walking Training 4X a week for 3 months experienced significantly more improvement in their blood pressure, cholesterol, glucose, leg strength, and aerobic capacity than those who did continuous, moderate-intensity walking. 

Hiroshi Nose, who developed Interval Walking Training, reports that among those who do IWT, “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent which is sure to make you feel about 10 years younger than before training, [and] symptoms of lifestyle-related diseases (hypertension, hyperglycemia, and obesity) decreased by about 20 percent.” IWT walkers enjoyed mental health benefits as well: depression scores dropped by half.

Walking in general is already one of the very best forms of exercise you can do, and IWT just helps you take its benefits up a notch. Hiroshi has used Interval Walking Training to get thousands of elderly Japanese citizens into shape, and it’s a great form of exercise if you’re in the older decades of life. But it’s also good if you’re just beginning your fitness journey and looking to get off the couch and start doing more physical activity. Even if you’re already a regular exerciser who’s in good shape, IWT is a nice way to mix up your usual neighborhood strolls while enhancing your health even further. 

For more HIIT protocols, from the accessible to the challenging, listen to this episode of the AoM podcast:

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By: Brett & Kate McKay
Title: The Japanese 3X3 Interval Walking Workout
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Published Date: Tue, 09 Apr 2024 17:35:28 +0000

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The Miracle of Men, Women, and Couples: Allowing Our Vulnerabilities to Bring Us Together

a couple of miracles

a couple of miracles 1

It isn’t easy being a man in today’s world. The same is true for being a woman. Finding the right partner and creating a joyful, long-lasting, marriage is truly a miracle. In their book. In their book, A Couple of Miracles: One Couple, More Than a Few Miracles, Joyce and Barry Vissell share their life journey. Joyce, a nurse/psychotherapist and Barry doctor/psychiatrist, offer wisdom for men, women, and couples who are wanting to find the secrets for a long and successful life, career, and marriage.

I have known Joyce and Barry for many years. My wife, Carlin, and I attended a couple’s retreat with them to celebrate our tenth anniversary. Our forty-four-year marriage has been enriched by our time with Joyce and Barry.

Joyce and Barry have been a couple since 1964, have raised three children, written ten books, and helped countless people in their workshops and counseling practice. They can be reached at SharedHeart.org. I recently did a podcast interview with Barry and we explored their work, the new book, Barry’s work with men, Joyce’s work with women, and their joint work with couples.

I recently attended a men’s retreat with Barry and seventeen other men from around the country. It was a unique and wonderful experience that I recommend to all men. From the very beginning Barry invited us all to be vulnerable and share the real challenges we were facing in our lives. He started by sharing his own, things that most of us hide, even from ourselves.

“We need to let our partners see us more deeply,”

said Barry.

“We need to feel and express our feelings. Men sometimes feel hurt or afraid, but we’re often taught to keep it well hidden.”

Barry went on to share some of the real problems that he and Joyce have experienced in their own lives. As others shared, hearts opened, tears were shed. We talked about our hopes and dreams and our losses and betrayals.

I shared my experiences, having been married twice before, and the shame I felt being “a twice-divorced marriage and family counselor.” I talked about my forty-four-year marriage to my wife, Carlin, and my fear and anguish at the thought of losing her.

Barry shared his own fears of what he would do if Joyce died. Other men opened up about broken promises and broken marriages. Several men had recently dealt with relationships that had recently ended and shared their pain and anger.

 “Outwardly, we often present a strong, competent image,”

said Barry.

“Showing our human frailty to our loved ones gives them a very wonderful gift of love. When we feel sad, instead of covering it up with activity, we can share it with a loved one. Instead of jumping into an angry posture every time we feel hurt, the vulnerable and courageous approach is to reveal the hurt feelings directly, without anger or resentment.”

Barry acknowledged that many of us were in relationship with strong, competent, women. He encouraged us to also recognize “the little girl” that lives inside each of the women in our lives.

When I returned home after the end of the retreat, I shared what Barry had said about “the little girl” within. Carlin wept with recognition.

“I’ve spent my whole life taking care of others,”

Carlin said.

“I haven’t done a very good job taking care of the little girl inside me.

I held her and let her little girl be vulnerable, as she has so often held me as I let the little boy in me reveal his worries, fears, and pain. I used to think that it was manly to suffer in silence, to be forever strong for others. But I now know that our vulnerability is our real superpower.

I have been somewhat obsessed with life and death for a long time now. When I was five years old my father took an overdose of sleeping pills when he became increasingly depressed because he couldn’t support his family doing the work he loved. Though he didn’t die, our lives were never the same. I grew up wondering what happened to my father and when it would happen to me. For most of my life I blocked out the terror of my childhood.

I grew up like many males, denying my own vulnerability, and imagined that if I were smart enough and successful enough I could outrun my fears and furies. At various times I acted like I was the lone wolf, top dog, alpha male, lone ranger, superman. I didn’t trust others, particularly other guys, who I felt I needed to compete against in order to get women, money, power, and glory I craved.

That changed for me when I joined my first men’s group in 1979. Carlin has said on many occasions that the reason she believes we have had a successful forty-four-year marriage is because I’ve been in a men’s group for forty-five years. Our group continues to meet, though three of our members have died. I’m now the eldest member of the group as I recently celebrated my 80th birthday.

Carlin has also been in several women’s groups which give her the love and support that only women can give. We also have been in a mixed group, we call “The Village Circle” where men and women can learn to love and support each other.

Joyce and Barry have had a similar path and offer counseling, retreats, and much more. You can get their latest information at SharedHeart.org. The world needs more miracles. We need each other and the world needs each of us to be the best men and women we can be.

We live in challenging times. Vaclav Havel, Czech statesman, author, poet, playwright and dissident, offers an important truth about the times in which we live.

“I think there are good reasons for suggesting that the modern age has ended. Today, many things indicate that we are going through a transitional period, when it seems that something is on the way out and something else is painfully being born. It is as if something were crumbling, decaying, and exhausting itself, while something else, still indistinct, were arising from the rubble.”

In a recent article, “Men and Relationships,” Barry says,

“Over the years of working with men and their relationships, not to mention my own 59-year relationship with Joyce, I have seen some central issues emerge.”

He goes on to enumerate eight areas that are particularly important. Number eight is “Reach Out More to Other Men.”

Barry says,

“Many men tend to isolate themselves from meaningful relationships with other men. I have observed that many men are nearly starved for father/brother love. Because of our fear of this need, we have pushed away half the population of the earth. Practice vulnerability with other men, and you will find it becomes even easier to be vulnerable with your partner. Deepening your friendship with a man leads to deepening your friendship with yourself. And this allows you to become more accessible to your partner.”

Barry and Joyce practice what they recommend to others. Both Carlin and I have benefitted from their wisdom over the years. You will too. You can visit Barry and Joyce here.

If you appreciate articles like these, come visit me, Jed Diamond, here.

The post The Miracle of Men, Women, and Couples: Allowing Our Vulnerabilities to Bring Us Together appeared first on MenAlive.

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By: Jed Diamond
Title: The Miracle of Men, Women, and Couples: Allowing Our Vulnerabilities to Bring Us Together
Sourced From: menalive.com/the-miracle-of-men-women-and-couples/?utm_source=rss&utm_medium=rss&utm_campaign=the-miracle-of-men-women-and-couples
Published Date: Sat, 06 Apr 2024 02:32:57 +0000

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