Most difficult muscle to build
Most difficult muscle to build. Imagine your body is a construction site. Ab Wheel Roll-Out. both have much to say about stubborn calves in the “Hardest Muscle To Grow: Calves” section below. It’s difficult to build muscle without adequate sleep — seven hours a night, preferably eight. And admittedly, this is very slow - especially when compared to losing fat. New comments cannot be posted and votes cannot be cast. Musclemecca has no affiliation with advertisers; they simply purchase advertising space here. [16] It’s very important to work your core during a muscle-building regimen. 5 #5 Stay Consistent. Nov 27, 2023 · Combine one scoop of the powder with the following ingredients and blend for a homemade muscle-building pre-workout shake: 1 tsp olive or flaxseed oil. This exercise is the most difficult where your leverage is the lowest, creating a double-whammy Mar 6, 2020 · The first stage for the false grip involves building up the strength in your false grip. Nov 7, 2021 · A 2020 meta-analysis concluded that when we look at all available studies, muscle growth from strength training does diminish after age 60. 8g per pound (1. There are plenty of high school and college freshman who are buff. The Most Difficult Muscle to Build, Ranked. SEE ALSO: 6 Ways To Kick-Start Metabolism>> SLEEP IS KEY. This vitamin is essential for bone health and also plays a role in muscle function. 3) It shouldn’t affect your self-worth if you struggle to build big muscles. But a lack of sleep decreases your sensitivity to insulin, which means a poorer response to carbohydrates, poorer training sessions, and crappy recovery. Oct 17, 2023 · It’s also associated with a significantly higher risk of death due to falls, fractures, and other causes, according to a 2022 meta-analysis. 2) Try to imagine that you’re pushing yourself into the bench and the weight goes up as a result of it. You need more protein in your diet. Natural lifters experience diminishing gains over time. Their size is heavily based off genetics and you have to train them alot inorder to see even mild improvement. Lean meats. However, things are not as set in stone as the numbers above might suggest. If you eat too few calories, you’ll find it harder to build muscle. Eat plenty of protein. FOREARMS. This is pretty much the opposite of the wide push up, listed above. Research shows that strength training can improve cognition and joint health, and help maintain bone density. It provides optimal nutrition by providing the body with all the necessary nutrients, vitamins, and minerals to function properly and maintain good health. Sleep is when most of your hormones, such as growth hormone and testosterone, are released, allowing your body to recover and grow. September 8, 2022. 8–1 gram of protein per pound bodyweight per day, and it means eating enough calories to gain around 1–4 pounds of weight on the scale each month. range. Mar 6, 2023 · Consume enough calories. r/bodyweightfitness. Salmon and tuna. Sep 8, 2022 · Kris Heeren. 2. That’s 3-5 years of hard work, proper training and good nutrition. Ring dips. 2 #2 Design a Workout Plan. Protein, of course, is the macronutrient found in foods like fish, chicken, meat, dairy, beans, lentils, and protein powders. Hit the gym, stay on top of your Mar 6, 2021 · Mistake 1: Having Unrealistic Expectations About Muscle Gain Rates. Using leg strength and balance, start to lower into a squat, keeping right heel just above the floor the entire time. Squat down into a deep squat, with your chest high and butt low. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. But it does mean you’ll need to make a more substantial effort with how you eat and be more precise with how you train to achieve your muscle-building goals. Dec 14, 2020 · 1) Anyone can build muscle at any decade of their life. And if we aren’t gaining weight, there’s no surplus material to build muscle tissue with, and so we fail to gain any muscle. On what counts as high protein is debatable, but you should be Feb 2, 2022 · As people age, the chemical signaling pathways in muscles become less potent, and it gets harder to build muscle and maintain strength. Kneeling Ab Wheel Roll-Out. Training routines geared towards muscle growth usually focus on compound lifts like the squat, deadlift, bench press and so on. The first mistake is that you just don't have realistic expectations about muscle gain rates. Feb 5, 2024 · Considering how difficult many find it to grow their calf muscles and prevent atrophy from occurring during times of detraining, this study could be influential in programming for calf muscle Jan 22, 2018 · 2. Hanging toes-to-bar. The step-up is one of the easiest quadricep workouts to do at home. Dec 7, 2021 · In absolute terms, men do build more muscle mass. Mar 6, 2024 · Push-Up. Maximum exertion. Endomorphs find they are naturally strong in leg exercises like the squat. Include at least one recovery day, or include light stretching and foam rolling after your workouts. Prioritize protein intake: 0. Oct 3, 2021 · 1. For instance, one study looking into muscle Jan 31, 2024 · Our lifting newsletter for men—26,033 readers and climbing. Foods that are high in vitamin D include fatty fish, egg yolks, and fortified dairy . Yes, protein is the star of the show when it comes to building muscle, but carbs are still very important, Applegate says. It’s an area that tends to accumulate fat, so often you’ll be working the muscle underneath the fat with no real visible difference. It is estimated that the calves have reached 70-80% of their full growth potential simply from walking around. Oct 25, 2022 · Hardgainers aiming to build muscle should consume 1. Apr 4, 2024 · You can also view these exercises on the go if you’re in the midst of your workout, for example, in the StrengthLog workout tracker. Resistance Band Pull-Apart: 3×20 as a warm-up. Voting rules: Choose the muscle you think is the most difficult! Jump to ranking. If possible, divide your protein intake equally among your daily meals to maximize the body's ability to create muscle. Flat Bench Lying Leg Raise. To help ensure you’re training in a way that encourages muscle growth, I’ve created a 3-day muscle-building sample workout program for you to follow. The calf muscles (gastrocnemius and soleus) can be challenging for some people due to genetic factors, fiber composition, and daily use. 2 and 0. The step-up exercise allows you to step up with a vertical shin, limiting the force at your knee and promoting stabilization. Focusing a great deal of attention on chest, back, and legs is a good thing. If you’re not in a calorie surplus, meaning, you’re not eating more calories than you burn in a day, it is scientifically impossible for you to gain new tissue, i. Protein Source. Feb 1, 2024 · Eric Trexler, PhD. Not everyone will need that many sets, and some may need more, but 10 Heavy weights… medium weights… light weights… all can be used successfully for building muscle after 40. While even the most physically fit I gained very little muscle. 2 sets, 6-8 reps (Do 2-3 forced reps or negatives at the end of this set with assistance from a spotter, or do a drop set, reducing the weight by about 25 percent once you reach muscle failure. Sep 2, 2014 · Hardgainers are good at building muscle, we’re just not very good at gaining weight. Stop spewing this pipedream that everyone could build tons of muscle. 2 How to Build Muscle After 60. But going to the point of flat out neglecting your deltoids won’t go very far regarding building huge, muscular shoulders. 4. That third one, the Tibialis Anterior might have surprised you. If you're working out more and building muscle, your body needs more calories so you don't lose more weight. Endo’s are usually of a shorter build with thick arms and legs. You do the same exercises all the time. Mar 6, 2023 · 4. Building muscle is a journey marked by personal effort and biological variability. May 17, 2023 · This means harder, more intense training sessions and better recovery, all of which culminates in more muscle growth. Turkey and chicken breast. Aug 16, 2023 · This is especially true for your delts, so you’ll need to get down and dirty with your workouts. The problem: You treat deltoids as an afterthought. It’s dangerous. This list of the best exercises to build muscle contains several bodyweight exercises, and the push-up is not the last. It is definitely impossible for me to gain more than 20 lbs of muscle naturally. Deep Pistol Squat With Leg Raise Aug 25, 2021 · Work each one of your muscle groups, even ones you’re not focused on, at least once a week so your body stays in balance. Jun 26, 2006 · The endomorph body type is solid and generally soft. Each muscle is made up of thousands of tiny muscle fibers. Bullshit. One of the most common reasons why you can’t build muscle. People see people in their twenties getting fit as hell and think what is wrong with me going to the gym twice a week doing nothing. This shifts the focus away from the chest, and puts greater emphasis on your tricep muscles. 1/2 c fat-free yogurt. Most people will find this quite a bit harder than the deep squat, requiring more flexible ankles, as well as strength in your shin muscles (tibialis anterior). Include strength training 2 to 3 days a week, with moderate weight (60 to 85% of your max) and at least 5 to 6 reps per set. Jun 9, 2021 · 10. The combination of handstand push-ups, ring dips, and push-ups makes it worthy of being in this list of tough CrossFit workouts. Oct 15, 2017 · musclemecca bodybuilding forums does not sell or endorse any bodybuilding gear, products or supplements. Try to bend it together. The Tibialis Anterior (this is the large frontal muscle). You have no idea what you're talking about. Workouts. That being said, there is one muscle group that most people will agree seems to be the hardest to grow, namely the calves. Parallel bars knee raise. 6g per kg) of body weight. Make sure to sleep 7-9 hours every night, and allow up to 48 hours between workouts for muscle tissues to recover from the previous exercise. Press the weight straight over the ribcage, focusing on contracting the triceps. 2 Decide on the Number of Repetitions. Push-ups. Oct 23, 2022 · 10. However, that doesn’t tell us about how our body-fat percentage affects how lean our gains are. When looking to build muscle, you need to make sure that you are eating enough calories to fuel hard training, recovery, and muscle growth. Keep hands out in front of body to help with balance. The ab wheel rollout is the nemesis of weak cores worldwide. 5 days ago · Fitness. Recovery time is essential for muscle growth. They engage nearly every muscle and joint in your body, leading to faster gains. Front Squat. Captain's chair knee raise. However, compared to their starting point, females gain similar amounts of muscle as males, as a rule. 90% of the results were due to other factors which are in your control. Jan 7, 2020 · 1. Beans and legumes. Train Each Muscle Group Twice A Week For Optimal Muscle Mass: Any type of workout split can work for building muscle. JT. Cable Lateral Raise: 2×12-15. That means eating at least 0. Squat down until hamstring touches calf, then release butt to the floor. Also, in the fight between the upper arm muscles, the biceps always win the most training time but the triceps are Jun 15, 2022 · Here's a breakdown of this extremely complex process: 1. Maximize Carbohydrates. Nov 26, 2023 · 4) Triceps. It kicks off with a 5-part series about how to build muscle more leanly, gain strength faster, and improve your appearance. Oct 24, 2022 · 1. Mar 11, 2024 · Here’s a breakdown on the three major muscles that make up the calves: 1. Instead of starting with your hands at body width, you should bring them directly in front of you, with your fingers touching so that they form a diamond shape. Eat a Balanced Diet to Build Muscle After Age 60. To say that protein is essential to muscle growth would be an understatement. Soybeans and tofu. It's through a process known as protein synthesis where your body repairs these damaged fibers and builds new muscle. Day 3: Legs. If it seems like no matter what you do at the gym, nothing is changing then this article is for you! Here's how to focus on the toughest parts of your body and get strong results. Bench press which trains your chest, front deltoids and triceps. Exercise: Bench Press. Seated Neutral Feb 13, 2024 · Reps: Aim for 6–12 reps per set. Do core workouts at least 3 times a week. 5 grams of protein per pound of lean body weight. Day 2: Chest, Shoulders, and Triceps. May 30, 2018 · As we get older, our bodies undergo many natural changes that impact mobility, muscular, skeletal and cardiovascular health, not the least of which is age-related muscle loss, or sarcopenia. It will not be difficult to gain muscles in your 30's based on test levels alone. So, a 175-pound man doing weight training should aim for about 95 grams a day. Sep 2, 2019 · Perform the workout with a weight vest (20/14 lbs) 3. Traditional Core. Dec 7, 2020 · To quickly summarise, the five ways to grow a stubborn muscle are: Eat enough protein and calories to gain muscle overall. The researchers expected age to hinder muscle growth, so they only accepted participants between the ages of 18–40. Workouts and lifting weight damage your muscle fibers. Updated on May 30, 2024 06:32. 7) The Diamond Push Up. Feb 12, 2022 · In older people’s muscles, by comparison, the signal telling muscles to grow is much weaker for a given amount of exercise. After all, these are the biggest areas of the body to give you the most mass and strength. ) Dec 2, 2021 · 9. Jan 8, 2024 · How we vet brands and products. Don’t Skimp on Carbs. Sleep is often one of the most overlooked components of a healthy functioning biological system. Remember to reach for nutritious food instead of filling up on high-calorie snacks or convenience foods. Building muscle after 60 isn't difficult if you know what to do in the gym. Archived post. Yogurt, cottage cheese, low-fat or nonfat milk. Hanging dumbbell knee raise. Calories are the building blocks of the body, without them, tissue growth couldn’t happen. Lie back on an angled bench with your head high and your feet low, strapped up with ankle weights in the 2- to 10-lb. Most people that work out concentrate on their biceps, yet the triceps are two thirds of the arm. Calf muscles are notoriously hard to build. This process is known as atrophy (decline). STEP 2: INCREASE THE FREQUENCY OF AB WORKOUTS. e. C. Since protein foods highest in leucine are more equipped to build muscle, opt for choices like beans, cottage cheese, and eggs whenever possible. Progress continues to be cut in half each year thereafter. muscle. JT is a Hero WOD and heavily focuses on your upper body strength. Most people that work out do one kind of bicep cur l. The gastrocnemius muscle, which makes up the bulk of the calf, is activated during most of the day and so most people already have a decent degree of strength there, making it difficult to build further Mar 27, 2023 · Keep reading to learn about the 5 best ways to build muscle after 60. 3 sets, 15-20 reps. 2. It's probably more to do with training like an idiot and not trying hard enough. Carbs are essential for energizing workouts, allowing protein to work its muscle-building magic, and providing valuable micronutrients to encourage muscle repair and general health maintenance. Front squats hit almost every muscle in your legs. Not all exercises are created equal. Being in a caloric surplus puts your body in an anabolic state – you build more than you break down. Dumbbell Bench Press. Lift weights. Apr 4, 2017 · Absolutely not. Calf muscles Your calves are one of the most challenging muscles to build because they are used so much in daily activities such as walking. 1 #1 Set Realistic Goals. Hanging windshield wiper. Begin the exercise with the elbows bent and the barbell hovering just over the ribcage. Place your hands on the bar as shown, make a tight fist. May 22, 2024 · To recap, here’s what to do if you are skinny-fat: Eat a caloric deficit while heavy strength training to build muscle while leaning out. After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. The gastrocnemius muscle, which makes up the bulk of the calf, is activated during most of the day and so most people already have a decent degree of strength there, making it difficult to build Apr 27, 2022 · Eat a generally healthy diet, that includes 4 or more balanced meals each day. Strength train two times per week minimum, and up to five to six times per week if you have bigger goals. 25 grams of protein per pound of body weight four times Aug 25, 2021 · Eat an extra 500 calories a day to support muscle growth. Calf muscles. The soleus (the long flat muscle underneath). But the health benefits of strength training only increase Keep plenty of fuel in the tank so muscle is not consumed. Everyone’s needs are individual, however, you will want to make sure you are eating 5-10% more than your total daily energy expenditure. This will allow you to train hard, live Mar 10, 2015 · 1. Expert Form Tip: Two things matter most when pressing: 1) You must have an inward intention, which means that you should not push the bar straight up. Jul 9, 2023 · LEVEL 1: NOOBExplaining muscle growth to a non-lifter. It also occurs when there is little or no stress being placed upon the muscle. As you sit down into the squat, you lengthen the quads and load the hamstrings, adductors, and glutes. It’s only once we succeed at gaining weight that our muscle growth kicks into gear. 1 c grape or apple May 2, 2024 · 8. Eat Enough Calories. All of us will start to gradually lose muscle from our mid-30s, but this loss accelerates in later years. Deadlifts which trains your back, glutes and posterior thighs. The gym is meant to be a challenge; a proving ground that you can use to build confidence in yourself over time. Below is an overview of the StrengthLog Push Pull Legs Intermediate routine. Keep your shoulders engaged (pull the shoulder blades down into their sockets throughout. By Gregor Krambs. Aug 4, 2022 · Get plenty of rest. Take an extra 30-60 seconds rest before this heavy set to ensure full recovery. Getting an adequate amount of high-quality sleep is vital to facilitate recovery, initiate the muscle May 6, 2024 · Check out our bicep workouts for women for an idea of how to mix your reps, sets, and loads. Nov 24, 2019 · Muscle burns energy (calories) and requires energy (calories) and nutrients to be maintained. The no-stress part is easy because it requires Nov 1, 2019 · Here are a couple of different options for effectively working your core. Most beginners will find a 3-day plan will be enough to get good growth initially, however, more intermediate-to-advanced lifters (2+ years of training) who are struggling to gain muscle may Jul 22, 2023 · Here are the 11 most common reasons why you can't build muscle mass and how to fix them so you can pack on muscle. Another important nutrient for muscle growth is vitamin D. For up to 30% of adults aged over Feb 1, 2022 · However, if you want to build muscle, the goal of daily protein intake should be 50% higher, or 1. I’ll explore these things one at a time: 1) Anyone can build muscle at any decade May 17, 2023 · Sarcopenia isn’t just unfortunate. Be sure to do ab workouts that follow the correct Six Pack Progression as I outlined above. Day 1: Back and Biceps. It’s similar to a squat because it works the same muscles, but it is better on your knees. ) are the foundation for building stronger bones, muscular strength and size, and enhancing neurological function necessary for later stages of development. 4) Strength training is always worthwhile regardless of the size of your muscles. However, studies show that training each muscle group twice a week is optimal for lean muscle growth 2. Starting as early as age 30 in some cases, sarcopenia causes a decrease of up to 5 percent muscle mass per decade. May 13, 2021 · Hanging Knee Raise Variations for Ab Development: Hanging leg raise. Need tips for building muscle : r/bodyweightfitness. When you lift weights (or do body weight exercises), your muscles endure tiny 1. It is, however, supremely effective for gaining strength, mass, and muscle endurance in your chest, shoulders, and triceps. It’s not something you can do in 30 days, 12 weeks or even 12 months. Jun 13, 2020 · The most effective ratio of antioxidants can be found in multi-pill vitamin stack packs from many supplement companies. Large, compound movements (squats, deadlifts, rows, presses, carries, pulls, etc. Impossible to do more sets, reps, or weight, difficulty speaking after a set. You may think you already eat a lot, but if you struggle to add lean muscle you’re probably not consuming enough calories. Jul 25, 2022 · 1. Feb 29, 2024 · Generally speaking, evidence suggests that at least 10 sets per muscle per week is the ideal number to induce hypertrophy. Jul 27, 2022 · The muscle that takes the longest to build will typically differ from person-to-person. Hold on to the bench behind your head and, keeping your legs pin-straight, raise them up and toward the ceiling, until your body is vertical, resting on your upper traps. Lack of consistency working out as well as overtraining get poor results. This is the sweet spot where your muscles can’t help growing bigger. Feb 1, 2024 · How Age Really Affects Muscle Growth. Jan 4, 2024 · The 3-day and 6-day routines are basically the same, the main difference being that you do two rounds instead of one in the latter. Once you know your baseline and how far beyond it you’re willing to go in the pursuit of muscle gain, there’s really nothing else to do. Not Enough Calories. Hubal and colleagues had 585 people start training to build muscle ( study ). Look at the fucking research. Squats, bench presses, pullups, pushups, dead lifts, lunges and other compound movements yield the best results in terms of hypertrophy. All you really need to do is lift weights and eat protein. It is also easily one of the best ab exercises you can do. My calves are naturally amazing (probably from the years of carrying my fat ass around) My Jul 27, 2023 · Step 3 — Adhere. Do Compound Exercises for Strength and Muscle Mass. (1) A lack of sleep also increases the production of cortisol (as a stress Jan 11, 2023 · A 2018 review in the Journal of the International Society of Sports Nutrition concluded that people should consume between about 0. Not Getting Enough Sleep. The gastrocnemius muscle (this is what gives the calf its curved shape). 1 Choose Your Exercises. 3 #3 Eat for Muscle Growth. Studies have shown that individuals with higher levels of vitamin D tend to have greater muscle strength and mass. Push-ups don’t require any fancy equipment. Get strong as hell with compound lifts and a moderate rep range (this will build muscle even in a deficit). Lower and repeat for 1 to 3 sets of 8 to 16 reps. Aim for an extra 500 calories spread out across your meals. Mar 25, 2024 · Four examples of compound exercises that together train pretty much all the major muscle groups in your body are: Squats which trains your quadriceps, glutes, adductors and lower back. It's genetics. 4 #4 Prioritize Rest & Recovery. Aug 13, 2021 · You'll find all of these exercises and more in the comprehensive leg workouts in the Built by Science 6-week muscle-building trainer. If you take an 80-kilogram male and a 60-kilogram woman, and they both manage to increase their muscle mass by 10%, the man will have gained more muscle tissue. Consuming a balanced diet is important for several reasons. Nov 10, 2021 · A high-protein diet is essential to building muscle. If the perceived difficulty of a workout is getting lower for a given workload, then this is a good indicator that you’re getting stronger and building muscle. 3) Calorie Surplus. May 20, 2024 · Lie on a bench or step holding a barbell with hands about shoulder-width apart. Perhaps bulking at 15% body allows us to gain 2 pounds of muscle for every pound of fat that we gain (67% lean mass), whereas bulking at 30% body fat would give us 1 pound of muscle for every 2 pounds of fat (33% lean mass). Hold for 3 sets of one minute. 21-15-9 reps for time: Handstand push-ups. But building muscle after 40 is possible, and putting in the work can have additional benefits. 2) Not everyone can build really big muscles. Protein powders have become a What is the hardest muscle to build? The latissimus dorsi (lats) can be one of the trickiest muscles to tap into and thus grow. Place your feet together. Your body wants to unload energy and, if given the chance, will burn through it. Even with training, the triceps can be a really difficult body part to improve. After proper nutrition and strength training are in place, it’s important to increase the frequency and effectiveness of your ab workouts to build strong core muscles. 2 grams. B. The higher the protein intake, the more potential you have to build muscle. May 17, 2022 · Eggs. Decline Bench Leg Raise. Your calves are one of the most challenging muscles to build because they are used so much in daily activities such as walking. You don’t build muscle fast without providing your body with the energy and nutrients it needs to do the job. Sep 19, 2022 · Hold right leg out in front of body so that heel is just off the floor. These changes begin to occur when a person reaches around 50 years old May 24, 2024 · How to Build Muscle; How to Maintain Muscle; What Researchers Say About Muscle Gain. Building muscle is actually quite simple. Do you want bigger muscles now? Building muscle can be hard, especially if some areas aren't growing. According to research, resistance training places your muscles under enough tension and plays a crucial role in muscle development (1). The standard ketogenic diet provides adequate protein for most people, but a high-protein diet makes it much easier to gain lean muscle mass. Sets: About 3–6 sets per exercise and ~10 weekly sets per muscle group is an excellent strategy for muscle hypertrophy. 1. As an example, a 140 pound individual at 12% body fat would require 185 grams of daily protein. 3. 2 sets, 12, 10 reps. Step-up. Here's why: If you don't have enough carbs, your body uses protein (and fat) as fuel, which leaves you with less protein for muscle-building purposes. However Building your strength and building muscle in the gym doesn’t have to be boring! Trying to achieve your goals isn’t going to be an easy ride and it might get stale along the way if you keep doing the same old workouts. We and A. Choose Joint-Friendly Exercises. Momentous is our pick as the best protein powder for muscle gain, followed by brands Naked, Ascent, and Garden of Life, among others. Chest. Go to bodyweightfitness. In your workout: Do this move first or second in your routine for 3 sets of 10-15 reps, or however many reps you can do. In my case the easiest ones are my chest and my triceps, I can get away with working them once every 3 weeks and they still grow and look pretty big, the hardest ones are my biceps. As a natural, it can take months to put on just a few pounds of muscle. Additionally, protein should come from a variety of lean meat, fresh fish, and plant sources. Oct 29, 2013 · Tip #7 - Eat to Maximize Muscle, Based on Experience. No. Endomorphs gain fat very easily. Nov 24, 2023 · 1. They stratified the results by age, hoping to remove it as a confounding factor. Most issues associated with the inability to build bigger arm muscles are very simple. Kneeling Push-Up. It’s true that you need to add some new exercises after a couple of weeks. CALVES. The core muscles support your whole body. To build muscle, you need to place enough stress on your muscles to force them to adapt; and lifting weights is the perfect solution. First year gains should be impressive, with second year gains being about half of first year results. Exercise ball crunch. This goes for all muscle too, not just legs! Jan 30, 2019 · 4. I. 14 However, age only explained about 10% of the variance in muscle growth. Most people will need to train for somewhere between 3 and 5 years before they get anywhere close to their physical limits as far as lean muscle mass is concerned. Muscles are strong, especially the upper legs. It’s easy to get caught up in your exercising, doing the same moves, and thinking that’s enough to get into better shape. ah fm vc vm bp yr ag zx zk iy