The ULTIMATE Forearm Exercises Tier-List (Popeye-tier to Skeletor-tier) Natural Hypertrophy 2024-10-18 | The ULTIMATE Forearm Exercises Tier-List (Popeye-tier to Skeletor-tier)
POV: Your therapist is a bodybuilder (Jung, Modern Man in Search of a Soul) Natural Hypertrophy 2024-10-12 | If you like these philosophy talks and want to support the channel: ko-fi.com/naturalhypertrophyBook: "Modern man in search of a soul", Carl Jung.
Women: Do they even lift? (Dating/Relationships Q&A) Natural Hypertrophy 2024-09-28 | Answering any questions you might have about romance, relationships (platonic or not), power dynamics etc...If you want to support the channel: ko-fi.com/naturalhypertrophy
TIME TO GROW BOYS (Live Q&A / Self-Improvement) Natural Hypertrophy 2024-09-21 | If you want to support the channel: ko-fi.com/naturalhypertrophyAnswering all your questions on personal development, individuation, psychology etc...
BACK 2 THE GYM STREAM (Program reviews & Answering training questions) Natural Hypertrophy 2024-09-14 | Answering any and all questions about bodybuilding!If you want to support the channel: ko-fi.com/naturalhypertrophy
1st Natural Hypertrophy stream! ASK YOUR QUESTIONS AND I SHALL ANSWER Natural Hypertrophy 2024-09-07 | If you enjoyed the stream, consider supporting the channel: ko-fi.com/naturalhypertrophyNew stream every Saturday at 2PM EST.
Bodybuilding is killing me (Hypertrophy Log #8) Natural Hypertrophy 2024-09-03 | If you want to support the channel: ko-fi.com/naturalhypertrophyHypertrophy log #7: youtube.com/watch?v=sZntx8mqaH8Hypertrophy log #6: youtube.com/watch?v=l6L6HlGM4F000:00 Upper9:00 Lower15:00 Announcement
I am officially obese (Hypertrophy Log #7) Natural Hypertrophy 2024-08-08 | If you want to support the channel: ko-fi.com/naturalhypertrophyHypertrophy log #6: youtube.com/watch?v=l6L6HlGM4F0Hypertrophy log #5: youtube.com/watch?v=6YC_gmRNhPo00:00 Upper8:45 Lower14:40 Where I was
Scientists VS Meatheads: Who is right? (Nippard vs Bugenhagen) Natural Hypertrophy 2024-06-19 | To support the channel: ko-fi.com/naturalhypertrophyPart. 1 of meta discussion: youtube.com/watch?v=jUMmu583w34Free hypertrophy programs: https://www.boostcamp.app/coaches/natural-hypertrophy
Hypertrophy training is CANCELLED Natural Hypertrophy 2024-06-13 | If you want to support the channel: ko-fi.com/naturalhypertrophyFree hypertrophy programs: https://www.boostcamp.app/coaches/natural-hypertrophy
You werent chosen by God. Now what? Natural Hypertrophy 2024-06-10 | To support my work: ko-fi.com/naturalhypertrophyWhat makes a man: youtube.com/watch?v=sgQD0WIfuvcBecome the hero of your own story: youtube.com/watch?v=Ux-tXsicqIk00:00 Introduction8:40 Sena (Apathy)21:00 Sakuraba (Cynicism) 39:00 Unsui (Renunciation)49:00 Hiruma (Strategy)57:00 Habashira (Environment)1:02:15 Kakei (Complacency) 1:06:30 Taki (Delusion) 1:11:20 Apollo (Hatred)1:14:45 Mizumachi (Talent)1:17:35 Yukimitsu (Pondexter) 1:23:40 Conclusion
This Calisthenics Freak Makes Bodybuilders Look Small (Baki_HD) Natural Hypertrophy 2024-06-04 | If you want to support the channel: ko-fi.com/naturalhypertrophyShirokov's lifter profile: youtube.com/watch?v=M2yqxp4IHXgHersovyac's lifter profile: youtube.com/watch?v=-sf34ScWLK800:00 Presentation3:20 Training methods21:10 Lifting philosophy37:00 Physique critique
This is Peak Bulk (Hypertrophy Log #6) Natural Hypertrophy 2024-05-28 | To support my work: ko-fi.com/naturalhypertrophyHypertrophy log #1: youtube.com/watch?v=awwJ5sbyz6AHypertrophy log #2: youtube.com/watch?v=6KA80BQ9W3kHypertrophy log #3: youtube.com/watch?v=0X2PxuT3tuEHypertrophy log #4: youtube.com/watch?v=B5eAFxfON3AHypertrophy log #5: youtube.com/watch?v=6YC_gmRNhPo00:00 Lower body10:40 Upper body
Youre not hardcore, youre just an idiot. Natural Hypertrophy 2024-05-24 | To support the channel: ko-fi.com/naturalhypertrophyYou're not gonna make it: youtube.com/watch?v=vdEfTs-aMmMStrength standards are useless: youtube.com/watch?v=LxGdGChvk2c
Why would women pick the bear? Natural Hypertrophy 2024-05-20 | If you want to support my work: ko-fi.com/naturalhypertrophyMy opinion on women & romance: youtube.com/watch?v=0ZZwr3REW5cYou're not getting a Trad Wife: youtube.com/watch?v=bntFiuquKGI00:00 Context3:35 Statistics12:25 Man vs Bear23:00 Predator vs Prey35:00 The Gift of Fear45:30 Why WOULDNβT women pick the bear?52:00 Conclusion
π© Is Being Fat a Choice? Bodybuilder Reacts πͺ Natural Hypertrophy 2024-05-12 | If you want to support the channel: ko-fi.com/naturalhypertrophy00:00 Introduction3:35 Personal responsibility 16:35 Body positivity 28:55 Fat shaming40:40 Empathy55:40 Mental health 1:03:35 Conclusion
The Supplement of the Gods (πΈππ€π₯πππ₯πππ€ & βππ£ππ π£πππππ | Bee Pollen) Natural Hypertrophy 2024-05-05 | If you want to support the channel: ko-fi.com/naturalhypertrophyMy favorite anabolic herbs: youtube.com/watch?v=8C3R94M4yNMEverything I eat to get HUGE: youtube.com/watch?v=SV5rA-iMHRE00:00 Allergies4:15 History of bee pollen8:40 Health & performance benefits18:00 My experience + How to buy / take it
This is what the Perfect Physique looks like (Physical 100 Season 2) Natural Hypertrophy 2024-04-25 | To support the channel: ko-fi.com/naturalhypertrophyPhysical 100 Season 1: youtube.com/watch?v=-TgjzFfuUjQUltimate Hybrid Program: youtube.com/watch?v=_P0-kYyVMn4
The WORST Bodybuilding Program Ever Created (my bad) Natural Hypertrophy 2024-04-21 | If you want to support my work: ko-fi.com/naturalhypertrophyFree bodybuilding programs: https://www.boostcamp.app/natural-hypertrophyPowerbuilding critique: youtube.com/watch?v=x9GNS5HBZ_400:00 BBBS origin story5:00 Program roast 35:00 Strength + Physique results
I almost took steroids (Story Time) Natural Hypertrophy 2024-04-17 | If you want to support the channel: ko-fi.com/naturalhypertrophyMy gymcell story: youtube.com/watch?v=lGbT0aT2hOkMy nightmare bulk: youtube.com/watch?v=XK9KjVP-5Wo
10 Signs you might be a Blackpilled Natty Natural Hypertrophy 2024-04-11 | If you want to support the channel: ko-fi.com/naturalhypertrophyThe OG Revival Drama: youtube.com/watch?v=rYxVtz6bqGgPowerbuilding is an Abomination: youtube.com/watch?v=x9GNS5HBZ_400:00 Setting the scene 8:30 Drug use & morality31:00 Fake natty dead giveaways56:30 Final words
Arnold trained like an idiot? Natural Hypertrophy 2024-04-04 | To support the channel: ko-fi.com/naturalhypertrophyFree Bodybuilding Programs: youtube.com/watch?v=gpFdh0eBMGcUnlimited Hypertrophy Method: youtube.com/watch?v=1TKqwXCge9E00:00 Arnold's technique16:45 Arnold's program26:30 Arnold's method
The Philosophy of Dune Natural Hypertrophy 2024-03-31 | If you want to support my work: ko-fi.com/naturalhypertrophy00:00 Summary 5:00 Machiavellianism51:00 Politics1:20:00 Marxism2:10:00 Postmodernism2:42:00 Religion3:20:00 Conclusion
People disrespect you? This is why. Natural Hypertrophy 2024-03-22 | If you want to support my work: ko-fi.com/naturalhypertrophyHow to build a strong identity: youtube.com/watch?v=Du0CfRzLfTgWage war against comfort: youtube.com/watch?v=Dciz-VeNHVI00:00 Why people take advantage of you21:00 How this weakness came to be27:00 What you can do to change
The Most Important Muscles to Look JACKED (Aesthetics Tier-List) Natural Hypertrophy 2024-03-17 | To support the channel: ko-fi.com/naturalhypertrophyBest Hypertrophy Methods: youtube.com/watch?v=SxqjF2oPasgAb Exercises Tier-List: youtube.com/watch?v=JSOvpTDcSvAForearm Exercises Tier-List: youtube.com/watch?v=iPtxiNtBY-MShoulder Exercises Tier-List: youtube.com/watch?v=k3yRgcmiClsChest Exercises Tier-List: youtube.com/watch?v=cUkWvnY8AJIQuad Exercises Tier-List: youtube.com/watch?v=_IBSNO56zuEHamstring Exercises Tier-List: youtube.com/watch?v=9L90ktKGPLwBiceps Exercises Tier-List: youtube.com/watch?v=RwEJpHTwWm0Triceps Exercises Tier-List: youtube.com/watch?v=ylmTf9Qb6jgTraps Exercises Tier-List: youtube.com/watch?v=hRmjyBa64oELats Exercises Tier-List: youtube.com/watch?v=Cbq-vxVba4k
Why are Gymnasts so FREAKY? Natural Hypertrophy 2024-03-14 | To support the channel: ko-fi.com/naturalhypertrophyWhy are Wrestlers so FREAKY: youtube.com/watch?v=rFfLUloDHegWhy are Calisthenics Athletes so AESTHETIC: youtube.com/watch?v=6YWa3qOu6BY
How to be a Loser (Solo Leveling LIES to you) Natural Hypertrophy 2024-03-08 | To support my work: ko-fi.com/naturalhypertrophyFree novice program: https://www.boostcamp.app/natural-hypertrophy/ultimate-hypertrophy-programs-novice00:00 What is Solo Leveling?4:45 The Solo Leveling routine14:00 My critique of the Isekai genre24:00 A satire of self-improvement & capitalism35:00 Escapism & media alienation
Everything I eat to get HUGE (Full Bulking Plan) Natural Hypertrophy 2024-03-03 | To support the channel: ko-fi.com/naturalhypertrophyFull day of eating: youtube.com/watch?v=TxDUQPe3B0EMy favorite herbs for bodybuilding: youtube.com/watch?v=8C3R94M4yNM00:00 Introduction2:00 Carbs12:00 Proteins/Fats22:00 Spices26:30 Hydration31:00 Supplements34:00 Conclusion
Why everyone HATES Paul Carter (liftrunbang1) Natural Hypertrophy 2024-02-28 | If you want to support the channel: ko-fi.com/naturalhypertrophyNew hypertrophy study just dropped: youtube.com/watch?v=vVQmYGw7Kj8Science-based fitness need a reality check: youtube.com/watch?v=Z8Kwk55DxlU00:00 Why Paul?2:40 Deadlifts bad7:30 Deloads bad16:30 Alcohol bad 23:30 Pump bad30:00 Pullovers good40:40 Paul good?
Swinging a sword WONT make you jacked Natural Hypertrophy 2024-02-24 | If you want to support my work: ko-fi.com/naturalhypertrophyGuts training program: https://www.boostcamp.app/natural-hypertrophy/guts-training-programWeekly Training Schedule for the Modern Knight:Monday: FB1Tuesday: Sword swinging practiceWednesday: FB2Thursday: Rucking / Swimming / Rock climbingFriday: FB3Saturday: Sword swinging practiceSunday: Rucking / Swimming / Rock climbing FB1:Weighted pull-ups 3x3-5 + One arm military press 3x8-12Zercher good morning 3x6-10 + Russian twists 3x10-15Weighted push-ups 3x6-10 + Preacher curls 3x8-12Walking lunges 3x30m + Y raises 3x10-15 FB2:Zercher squats 3x6-10 + Upright rows 3x10-15Krock rows 3x8-12 + Triceps extension 3x10-15KB swing 3x10-15 + Spider curls 3x8-12Floor press 3x6-10 + Cable finger curls 3x10-15FB3:Weighted dips 3x3-5 + Decline sit-ups 3x8-12Farmer carry 3x30m + Landmine press 3x6-10Weighted chin-ups 3x4-8 + Face-pulls 3x10-15Leg press 3x10-15 + Hammer curls 3x6-10
Wage War Against Comfort (Mental Health for the Modern Man) Natural Hypertrophy 2024-02-20 | If you want to support my work: ko-fi.com/naturalhypertrophyMy Gymcel story: youtube.com/watch?v=lGbT0aT2hOkLooksmaxxing for the modern male: youtube.com/watch?v=4sXkXeKAxIM00:00 Introduction4:25 Media & emotional hijacking20:45 Personal responsibility & escapism35:15 Gratitude as a coping mechanism52:00 Conclusion
Every Love Story is a Tragedy (A Berserk Essay) Natural Hypertrophy 2024-02-16 | To support the channel: ko-fi.com/naturalhypertrophyYou are not Guts: youtube.com/watch?v=SS5uAU1rcEoIndividuality in Berserk: youtube.com/watch?v=Ux-tXsicqIk00:00 The birth of tragedy13:15 Love and its purpose31:15 Passion and the death of reason53:10 Beyond good and evil1:03:30 To suffer is to be human
The ULTIMATE Cardio/Calves Exercises Tier-List Natural Hypertrophy 2024-02-11 | If you want to support this channel: ko-fi.com/naturalhypertrophyGrowth Methods Tier-List: youtube.com/watch?v=SxqjF2oPasgAb Exercises Tier-List: youtube.com/watch?v=JSOvpTDcSvAForearm Exercises Tier-List: youtube.com/watch?v=iPtxiNtBY-MShoulder Exercises Tier-List: youtube.com/watch?v=k3yRgcmiClsChest Exercises Tier-List: youtube.com/watch?v=cUkWvnY8AJIQuad Exercises Tier-List: youtube.com/watch?v=_IBSNO56zuEHamstring Exercises Tier-List: youtube.com/watch?v=9L90ktKGPLwBiceps Exercises Tier-List: youtube.com/watch?v=RwEJpHTwWm0Triceps Exercises Tier-List: youtube.com/watch?v=ylmTf9Qb6jgTraps Exercises Tier-List: youtube.com/watch?v=hRmjyBa64oELats Exercises Tier-List: youtube.com/watch?v=Cbq-vxVba4k00:00 Introduction4:30 Cardio Tier-List42:30 Calves Tier-List
Why you shouldnt listen to Genetic Freaks (The Joel Williams Example) Natural Hypertrophy 2024-02-02 | If you want to support my work: ko-fi.com/naturalhypertrophyA sociological discussion of genetics: youtube.com/watch?v=EdfnJor78OQJacked bro or scientist: Who should you listen to?: youtube.com/watch?v=Z8Kwk55DxlU00:00 Critique portion (Arm growth methods)2:00 Compound movements & isolation16:00 Heavy weights & βchasing the pumpβ24:00 Straps & forearm work28:30 Reflection portion (Genetic freaks)29:30 The problem of talent & perspective41:30 Mentzer formula & the paradox of social media
New hypertrophy study just dropped (And Basically Youre F*cking Stupid) Natural Hypertrophy 2024-01-26 | To support my work: ko-fi.com/naturalhypertrophyWhy I don't "believe in science": youtube.com/watch?v=gFkAKDV8UFYScience-based influencers need a reality-check: youtube.com/watch?v=Z8Kwk55DxlU&t=1636s00:00 Introducing the study2:00 Range of motion8:30 Tempo17:00 Technique21:30 A philosophical critique of "optimal training"
Judging and Grading every Fitness Channel (Sam Sulek, Max Euceda, Lex Little) Natural Hypertrophy 2024-01-14 | If you want to support this channel: ko-fi.com/naturalhypertrophyJudging and Grading I: youtube.com/watch?v=umQZm2ALxl8Judging and Grading II: youtube.com/watch?v=GowuEmDClqYJudging and Grading III: youtube.com/watch?v=wNunDhhIvREJudging and Grading IV: youtube.com/watch?v=Sp_95PdknW4Judging and Grading V: youtube.com/watch?v=B17sX2hT-5wJudging and Grading VI: youtube.com/watch?v=uF-j7u5VLaY00:00 Criteria5:45 Lex Little17:20 Max Euceda28:10 Shizzy41:15 Sam Sulek
I was a Gymcel (and it made me miserable) Natural Hypertrophy 2024-01-09 | If you want to support this channel: ko-fi.com/naturalhypertrophyLifting changed my life: youtube.com/watch?v=JNBgBfmTqx8My nightmare bulk: youtube.com/watch?v=XK9KjVP-5Wo
My Role Model Pins Tren (A Jack Hanma Analysis) Natural Hypertrophy 2024-01-06 | If you want to support my work: ko-fi.com/naturalhypertrophyYou are not Guts: youtube.com/watch?v=SS5uAU1rcEoWhat makes a man: youtube.com/watch?v=sgQD0WIfuvc00:00 Why Jack?11:40 Body dysmorphia22:00 Life-denying cycle33:00 Healthy masculinity43:20 The PED brain 53:40 Gratitude as antidote
Dont be THAT GUY in 2024 Natural Hypertrophy 2024-01-02 | If you want to support my work: ko-fi.com/naturalhypertrophy5 lifts I was WRONG about: youtube.com/watch?v=DAZRYoex8_wHow I train for BB: youtube.com/watch?v=6YC_gmRNhPo
HUGE ANNOUNCEMENT π (Youre gonna love this) Natural Hypertrophy 2023-12-30 | If you want to support this channel: ko-fi.com/naturalhypertrophyGuts program: https://www.boostcamp.app/natural-hypertrophy/guts-training-programNovice program: https://www.boostcamp.app/natural-hypertrophy/silver-era-aesthetics-program
Giants DO Exist (Tom Haviland) Natural Hypertrophy 2023-12-25 | If you want to support the channel: ko-fi.com/naturalhypertrophyThe Natty Arnold: youtube.com/watch?v=Mn34v5Y1d-0The Streetlifting Mutant: youtube.com/watch?v=M2yqxp4IHXg00:00 Enter the Monster7:10 Training 18:00 Diet & Lifting philosophy34:30 Physique critique
The Boy and the Heron is a disappointing mess. Natural Hypertrophy 2023-12-22 | If you want to support my work: ko-fi.com/naturalhypertrophy300 analysis: youtube.com/watch?v=TPcnP8Tvj5EAmerican Psycho analysis: youtube.com/watch?v=7YrNMtR3a2M00:00 Foreword 2:40 Characters40:50 Plot 59:30 Themes 1:20:00 Philosophy
Why spamming lateral raises wont work Natural Hypertrophy 2023-12-18 | If you want to support the channel: ko-fi.com/naturalhypertrophyShoulders MASSterplan: youtube.com/watch?v=BhOuuyriBDwUnlimited Hypertrophy Method: youtube.com/watch?v=1TKqwXCge9E
I was WRONG about these lifts Natural Hypertrophy 2023-12-13 | If you want to support the channel: ko-fi.com/naturalhypertrophyStop doing incline curls: youtube.com/watch?v=CGhPZ9AxBJEMy top 10 hypertrophy lifts: youtube.com/watch?v=ABTeMrXdgI4
Sun and Steel: The Book That Changes Lives Natural Hypertrophy 2023-12-10 | If you want to support my work: ko-fi.com/naturalhypertrophyEvery Man Should Read Musashi: youtube.com/watch?v=LGmtei80ohUThe Gym to Fascism Pipeline: youtube.com/watch?v=kXdKs8Fu2WU00:00 An introduction to Mishima10:20 A boy without a body27:20 A language of the body38:00 God is in the body48:20 An aristocracy of the body1:01:00 Body improvement & chaotic energy1:12:15 The body as a garden
The Streetlifting MUTANT w/ Steel Cable Tendons (Artem Shirokov) Natural Hypertrophy 2023-12-04 | If you want to support my work: ko-fi.com/naturalhypertrophyArtem's channel: youtube.com/watch?v=JEje8SBWOcMWhy are Calisthenics Athletes so AESTHETIC: youtube.com/watch?v=6YWa3qOu6BY00:00 Presentation4:35 Lifting method (dips)15:25 Tendon training22:20 Lifting method (pull-ups/biceps)32:45 Life philosophy
The Most Racist Man Alive Natural Hypertrophy 2023-11-29 | My controversial video: youtube.com/watch?v=kXdKs8Fu2WUPrevious episode: youtube.com/watch?v=IFniodTLscYEvery Bloho roast: youtube.com/watch?v=g4mX62QGzTo&list=PLsw1W2tlNEW9y0r30TugwcqHPh0fs00XJ00:00 Introduction2:15 Alan vs Jason13:00 Blohoβs genius plan backfires19:40 The racist pamphlet29:00 Anti-black racism 39:00 Jason βDjangoβ Blaha 45:50 Anti-native/Asian racism 1:00:00 Final roast
The Gym to Fascism Pipeline Natural Hypertrophy 2023-11-23 | If you want to support this channel: ko-fi.com/naturalhypertrophyTolerance isn't a virtue: youtube.com/watch?v=vTZx0__I6DABody positivity isn't true: youtube.com/watch?v=C4ofaALlakI00:00 Right-wing influencers4:35 Biology & Testosterone13:18 Anti-lifting sentiments23:58 Fitness elitism 32:43 Masculinity crisis 41:57 Culture war
The ULTIMATE PPL Program (Doom Slayer Physique) Natural Hypertrophy 2023-11-20 | If you want to support my work: ko-fi.com/naturalhypertrophySilver Era Full Body Program: youtube.com/watch?v=g-pqgciOSgEUnlimited Hypertrophy Method: youtube.com/watch?v=1TKqwXCge9EDoom Slayer PPL Program:Pull 1:Barbell row OR T-bar row 3x6-10 + Cable crunches OR Machine crunches 3x10-15Machine high row OR Lat pulldowns 3x10-15 + Upright rows OR Y raises 3x10-15Neck extensions 3x15-20 + Curls (DB or EZ) OR Cable curls 3x8-12 + Farmers carries 3x30m OR Shrugs (DB or BB) 3x10-15 Push 1:Dips OR Bench press 3x6-10 + Rear delt row OR Reverse peck deck 3x10-15AD press OR Military press 4x8-12 + Hammer curls OR Reverse curls 4x8-12Cable lateral raises OR Bulldozer lateral raises 4x10-15 + Crossbody extensions OR Katana extensions 4x8-12 + Cable chest flies OR Peck deck 4x6-10Legs 1:Barbell back squat OR Hack squat 3x6-10 + Neck flexions 3x10-15Hyperextensions OR Leg curls 4x8-12 + Russian twists OR Windshield wipers 4x10-15Leg extensions OR Sissy squats 3x10-15 + Seated OR Donkey calf raises 3x15-20Pull 2:Weighted pull-ups OR Weighted chin-ups 3x3-5 + Face-pulls OR Powell raises 3x10-15Kroc rows OR Meadows rows 4x6-12 + Goose neck wrist curls OR Pronation twists 4x10-15Power shrugs OR Block pulls 3x6-10 + Preacher curls (DB / EZ) OR Incline curls 3x6-12Push 2:Incline press (DB / BB) OR Incline smith press 3x8-12 + Neck flexions/extensions 3x10-15Converging chest press OR Weighted push-ups 3x6-10 + Decline sit-ups OR Dragon flies 3x8-12JM press (BB / Smith) OR Skull-crushers (DB / EZ) 4x8-12 + Hangman curls OR Hammer preacher curls 4x6-10Leg 2:RDLs OR Good mornings 2x6-12 + DB rear delt swings OR Incline DB shrugs 2x8-12Smith machine squat OR Leg press 3x8-12 + Standing OR Leg press calf raises 3x10-15GHR OR Nordic hamstring curls 3x10-15 + Dead-hangs 3x1min OR Wrist roller extensions 3x5
HELP! Im getting too BIG (Hypertrophy Log #5) Natural Hypertrophy 2023-11-17 | If you want to support my work: ko-fi.com/naturalhypertrophyHypertrophy log #1: youtube.com/watch?v=awwJ5sbyz6AHypertrophy log #2: youtube.com/watch?v=6KA80BQ9W3kHypertrophy log #3: youtube.com/watch?v=0X2PxuT3tuEHypertrophy log #4: youtube.com/watch?v=B5eAFxfON3A
