How Do You Program Ardiel for a Male Intermediate?

A set of 20 ardiels is an interesting addition to training. You are not going to have the use of your ham strings for about three weeks. Every movement you make, the damned things are in contraction. Novices basically need to squat, dead, left press, bench press, powr clean, power, snatch and do chins. That's all they need to do for a couple of years. Now, later on, if you at get rolinet do what?