Just move your hands to each position with control. You may be able to find the same content in another format, or you may be able to find more information, at their web site. For more tips and routines from Samuel, check out our full set of Eb and Swole workouts.
For real endurance - I believe, you do activities that you can sustain for atleast 1 minute, 2-5 minutes preferably.
Congratulations I can only give advice on what i know works, All my training must be wrong as you always disagree with me somewhere...
LtL,I agree with the others wait at least a year of training before you start taking creatine.
As for tips for your girlfriend the only thing I can think of is trying to encourage her to get back to the gym, maybe help her get her diet sorted out.
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