Dr. Mike Israetel holds a PhD in Sport Physiology, and is currently the head science consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the ...[Program Review] Renaissance Periodization Male Physique Template (Full Body 5-Day) Sheesh, this is a good one. I'm excited to share my results with you all. ... 28 programs until my trip, and then in the new year I'm eyeing the TSA intermediate program. After that, I imagine it's back on the hypertrophy train.At Renaissance Periodization, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. We know what works and we want to help you reach your goals. Answer: Each muscle gain and weight loss diet is designed to be run for approximately 3 months, with the programming to help you gain or lose anywhere between 5 to 25lbs in that 3-month span, depending on your body size, caloric expenditure, and goals. The “base” diet tab can be run for as long as you want, if your goals are to maintain ...Periodization for Maximizing Progress. Not to be confused with renaissance periodization, periodization is simply a form of resistance training that is used by athletes and gym goers alike. ... by taking a step back it becomes very clear that having many training options is actually of great benefit. The array of choices that are available ...You should try to increase the weight you do each week regardless of who you are and what you are lifting, be it through weight, reps, or periodization rep schemes. I'm not qualified because of my lifts. I'm qualified because I literally get paid to go to med school and I know a lot about both the human body and bullshit "science." This guy has ... I summarized the Renaissance Periodization hypertrophy volume recommendations in an open source project that you can find here. At the end of this post, I suggest what I believe would be a more accurate method of determining a personalized starting point using the landmarks. Background:Mar 4, 2022 · 18/01/2019 Renaissance Periodization | Back Training Tips for Hypertrophy 4/11 Because “the back” isn’t a muscle or even several muscles but rather a large assortment of adjacent muscles, it’s best to think of back training by splitting it up into the exercises that require horizontal pulling and those that require vertical pulling. Herkese Merhaba, Çok beklenilen Kağızman(gerdana gerdana) klibi ile sizlerleyim kardeşim. Hepinize iyi seyirler.Spotify: https://spoti.fi/3wRLDDTApple Music:...Have the light on for 10-20 minutes. A simpler, although not as effective alternative, is to turn on all the lights in your house, as bright as possible, and open all the windows. Two other factors that often ruin sleep are both caffeine and alcohol. Caffeine keeps you awake, so avoid taking it too late.Male Physique Template User. At Renaissance Periodization, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. We know what works and we want to help you reach your goals. I’ve run their chest-back focus and arms-delt focus. The second program really helped me fill my sleeves a bit. And if one sticks to their ‘just use the full ROM’ ideology, you’ll make decent gains. My experience with the chest-back one wasn’t top notch, so maybe I’ll put in some changes and run it again. At least 2 weekly sessions are recommended (3 sets each to hit MEV for the well-trained), and 3-5 weekly sessions are probably going to result in much better gains for this quickly recovering muscle group. MAV = Maximum Adaptive Volume:Periodization . There are a few relevant timescales in periodization: The repetition (1-9 seconds) The set (5-30 repetitions) The exercise (1-5 sets) The session (2-6 exercises) The day (0-2 sessions) The microcycle (usually 1 week of training) The mesocycle (3-12 weeks) The block (1-4 mesocycles) The macrocycle (1-4 blocks)Days 1-3: cut volume to a third or half of my volume in week four, dropped intensity to ~4RIR. Days 4-5: cut volume to a third or half and cut weight in half. I stuck mostly in the 5-20 rep range, but tried to hit movements in the 5-10, 10-15, and 15-20 rep ranges.Easy-to-use spreadsheet with four different training mesocycles (blocks) built in that covers almost 20 weeks of training. This includes three high-volume blocks and one lower-volume resensitization block. Customized template based on your training experience, body part focus, and the number of days you would like to train.Longer Cuts the Leaner You Get. On just SHEER conventional wisdom, one would guess that the more fat a person has to lose, the longer they should cut for. Basically, most people come into the fitness realm believing that if they are very overweight, then they shouldn’t have to follow the general fat loss phase guidelines of 2-4 months per ...Anything that involves flexing the elbow when the forearm is turned inward, be it with hammer curls or reverse curls, or neutral- or pronated-grip pulls, will efficiently train this relatively simple monoarticulate muscle that has a lot of growth potential. Rope cable curls and hammer dumbbell curls are both fine isolation options.At Renaissance Periodization, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. We know what works and we want to help you reach your goals.Renaissance Periodization is a company with one mission: to get as many people as possible into the shapes of their lives. We help people transform in 5 specific ways: Subscribe Join Home Videos...Below you will find an example lateral head emphasized tricep workout program based on this spreadsheet and Renaissance Periodization’s Tricep Growth Training Tips. Week 1 – 8 sets. Day 1 – Tricep Pushdowns: 2 sets x 12 reps @ 60%, EZ-Bar Skullcrushers: 2 sets x 10 reps @ 70%Periodization. There are a few relevant timescales in periodization: The repetition (1-9 seconds) The set (5-30 repetitions) The exercise (1-5 sets) The …I summarized the Renaissance Periodization hypertrophy volume recommendations in an open source project that you can find here. At the end of this post, I suggest what I believe would be a more accurate method of determining a personalized starting point using the landmarks. Background:Coach Jess shares her experience with renaissance periodization and changing her goal from losing weight to increasing her strength! 651-419-5112 [email protected]. Membership Info; 12 Week Challenge; ... It’s very normal after your first cut to put back on 5-8lbs, I put on a little more, obviously, but even at 156, I …Renaissance Periodization is a company with one mission: to get as many people as possible into the shapes of their lives. We help people transform in 5 specific ways: 1.) AI-powered hypertrophy ...06-Sept-2018 ... Part of this self-evaluation includes getting back to the discipline I once had in the training and recovery of high performance. This time ...Hypertrophy Made Simple Video #10: When and how should you deload?For more detailed information on this topic, check out our other videos, and check out our ...Oct 29, 2020 · Most intermediate-advanced lifters need at least 8 sets of direct bicep work per week to make gains, and for some, it’s even more than that. If you’re training twice a week, that’s about 4 sets per session. It’s about 2-3 sets per session for 3x training, 2 sets for 4x training, and 1-2 sets or so for 5x or 6x training. Seminars. At Renaissance Periodization, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. We know what works and we want to help you reach your goals.You should try to increase the weight you do each week regardless of who you are and what you are lifting, be it through weight, reps, or periodization rep schemes. I'm not qualified because of my lifts. I'm qualified because I literally get paid to go to med school and I know a lot about both the human body and bullshit "science." This guy has ...In other words, here are the two main reasons we need to progress in our training: 1.) To stay in the overload threshold. If you don’t progress in your training, it will still grow you for months. But at some point, the magnitude will be so low that you will no longer be in several of the thresholds.May 8, 2023 · Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4Get an RP muscle growth training program customized to your goals: htt... 3) Use Between 5 and 20 Reps. Below 5 reps is really damn tiring, consequently volumes are insufficient for growth. “number you choose will depend on the training phase”. 4) Train Back between 2 and 4 times per week. “I’d split it into mostly vertical pulling one day and mostly horizontal the other”. The exercises are pulled from the various muscle group articles on Renaissance Periodization. The number of sets done each week is tracked on the “Sets per Week Summary” tab. Pro Tip: It’d probably be a good idea to track RPE or RIR for each exercise so you can look back on the mesocycle and see if the number of sets used was effective or ...Rest your upper back and neck against the back pad to keep your torso still and isolate your shoulders. ... Renaissance Periodization suggests that you don’t need to do any specific front delt training if you are doing horizontal and vertical pressing exercises. If you are trying to target your front delts, aim for 4-12 working sets per week ...Here’s an excellent video from Renaissance Periodization showing how to perform the lying leg curl with perfect form and how to avoid common mistakes. 9 Leg Curl Mistakes and How to Fix Them ... If you have existing low back injuries, the lying leg curl may be a better choice, as it puts less stress on the low back than the seated leg curl. ...How long will these workouts last? The PL templates can range from anywhere between 45-90 minutes, depending on how long you rest between sets. Each week should get progressively longer as more volume gets added to each week. The deload workouts can likely be done in 30 minutes.In 2009, I got really sick and out of shape. As a personal trainer, that was rough. I finally got better and gained back 27.7 lbs (I'm 5'7) In 2016, I finished my PhD, gathered a small team, and started building Dr. Muscle. Since we compete with Renaissance Periodization, you might expect me to bash them. Frankly, I won’t.Here are various male physique training templates and female physique training templates from Renaissance Periodization. Male Download them here! PS: Please dm if links are not working,I'll re-upload.Renaissance Periodization Ready to start your transformation but not sure where to begin? Take our quiz. Our Mission At Renaissance Periodization, we see our mission as that of delivering the most effective, scientifically sound and reliable diet and training consultation to anyone who wants to use it to achieve results.Here’s an excellent video from Renaissance Periodization showing how to perform the lying leg curl with perfect form and how to avoid common mistakes. 9 Leg Curl Mistakes and How to Fix Them ... If you have existing low back injuries, the lying leg curl may be a better choice, as it puts less stress on the low back than the seated leg curl. ...In 2009, I got really sick and out of shape. As a personal trainer, that was rough. I finally got better and gained back 27.7 lbs (I'm 5'7) In 2016, I finished my PhD, gathered a small team, and started building Dr. Muscle. Since we compete with Renaissance Periodization, you might expect me to bash them. Frankly, I won’t.The historical and cultural period that follows the Renaissance is known as the Enlightenment. This period lasts from the middle decades of the 17th century through the 18th century.RP Diet Coach app Algorithms. by Dr. Mike Israetel | Jul 11, 2019. The RP Diet Coach app is here, thousands are using it every day to get leaner and add muscle, and it’s getting improved upon by our dedicated team of engineers all the time! Like with all new products, there’s always a bit of mystery as to how they work, especially when ...Days 1-3: cut volume to a third or half of my volume in week four, dropped intensity to ~4RIR. Days 4-5: cut volume to a third or half and cut weight in half. I stuck mostly in the 5-20 rep range, but tried to hit movements in the 5-10, 10-15, and 15-20 rep ranges.Training Tuesdays: Renaissance Periodization. Welcome to Training Tuesdays, the weekly r/weightroom training thread. We will feature discussions over training methodologies, program templates, and general weightlifting topics. (Questions not related to todays topic should he directed towards the daily thread.)In the video below, Jared Feather from Renaissance Periodization demonstrates how to perform a cable underhand front raise! Cable Underhand Front Raise. Barbell Overhead Press (Military Press) Benefits of the barbell overhead press. One of the most popular compound exercises for the shoulders is none other than the barbell …An effective training program with simplicity and ease-of-use in mind. Easy-to-use speedsheets with two simple training phases. The First Time Program eases you into your first 5 weeks of training. The Long Term Program provides you with an ongoing plan designed to improve your physique, strength, and overall fitness. Renaissance Periodization suggests not doing any more than 12 sets of direct rear delt work in a single training session. They also recommend doing at least 4 sets (unless you’re deloading) of direct rear delt work in a single training session. Adjust the number of days you train according to how much volume you plan on doing. Also, …Get FREE Recipes & Dieting Intel! Go. At Renaissance Periodization, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. We know what works and we want to help you reach your goals.I have a decent understanding of how I should eat but would like help optimizing my diet for better results. Advanced. I’m very familiar with macros. I have a strong understanding of nutrition but would like help with maximizing my results. Ditch your food tracker and say hello to your personal diet coach. Start your transformation today!With that in mind, you set your 10RM weight, and it starts you at some % of that (looks like 77.7-100% of 10RM, or ~58-75% 1RM) and it progresses the weight week by week in a pre-set fashion, adjusting the sets themselves based on your achieved reps, perceived soreness and pump. RP is no better than any other program.The key feature is that they can all, to varying degrees, become heavier over time. You can load more plates onto a barbell. You can graduate from the 25-pound dumbbells to the 30-pound dumbbells. You can move the pin from 50 pounds to 60 pounds on a host of resistance machines. And you can always opt for the heavier stone or sandbag.May 25, 2022 · The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- https://rp.app/hypertrophy Become an RP channel member and get ins... Cofounder of Renaissance Periodization, Dr. Mike Israetel holds a PhD in Sport Physiology from East Tennessee State University. Currently a professor in the strength and hypertrophy masters program at Lehman College, Mike has taught several courses at multiple universities, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior. Whereas you might normally mass on 1g per lb of protein per day, trying 1.5g per pound per day for the first couple of weeks might really help zap that hunger. You might be tempted to eat 2 boxes of kids cereal after a diet, but 3 chicken breasts… meh, that might knock the hunger down a bit. 3.) Consume LOTS of fiber and high-volume foods.Periodization for Maximizing Progress Not to be confused with renaissance periodization, periodization is simply a form of resistance training that is used by athletes and gym goers alike. For decades, periodization has been seen as the ultimate programming method for bringing about optimal strength adaptations. In the fitness industry, it is very rare that something […]Most people seem to encounter serious recovery problems above 12 sets per week of glute training when done with 2 weekly sessions. 3 session can raise this to 18 or so sets per week, 4x to 25 sets per week, and 5-6 sessions to near 30 sets per week. Mind you, this is ON TOP OF a full complement of quad work and hamstring work.@nickkoeu Become a member and get more exclusive content! ️ https://bit.ly/37esL8iFollow us on Instagram:@drmikeisraetel https://bit.ly/3tm6kak@rpstrength h... Cofounder of Renaissance Periodization, Dr. Mike Israetel holds a PhD in Sport Physiology from East Tennessee State University. Currently a professor in the strength and hypertrophy masters program at Lehman College, Mike has taught several courses at multiple universities, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.Civil registration records are records of births, marriages, and deaths kept by the government. In Westphalia (Westfalen), they were started in October 1874. Civil registration records were also kept between 1808 and 1815 due to being occupied by Napoleonic France. If your family had a birth, marriage or death recorded during that brief time period, it will contain great information, due to ...One day I will finally reach mine and will just look back on this as a lesson learned. You are #1, no one else will treat you that way. Work hard! Date of experience: June 18, 2020. ... At Renaissance Periodization, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. ...Jun 22, 2022 · Comfy Training Tees Here! Training Back with Mike Israetel & Charly Joung from Renaissance Periodization with special guest Bart Kwan!Big thank you to Scott Hoon for the video edit!Ch... Jun 22, 2022 · Comfy Training Tees Here! Training Back with Mike Israetel & Charly Joung from Renaissance Periodization with special guest Bart Kwan!Big thank you to Scott Hoon for the video edit!Ch... Dr. Mike Israetel holds a PhD in Sport Physiology, and is currently the head science consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the ...Plus he is the co-founder and a coach at Renaissance Periodization a company that coaches physique and performance athletes. — So Mike is not only jacked, strong and dangerous but also incredibly intelligent and has applied everything he has learned to develop world-class athletes. ... Yup no single 'back day ...The link between principles and practice is precisely why we made the hypertrophy training guides. Muscle group by muscle group, these guides help you determine the intensity, volume, frequency, and kinds of exercises (as well as video instructions on how to perform them) that are likely to serve as the foundations of your muscle-building ...I’ve run their chest-back focus and arms-delt focus. The second program really helped me fill my sleeves a bit. And if one sticks to their ‘just use the full ROM’ ideology, you’ll make decent gains. My experience with the chest-back one wasn’t top notch, so maybe I’ll put in some changes and run it again. Most people seem to encounter serious recovery problems above 12 sets per week of glute training when done with 2 weekly sessions. 3 session can raise this to 18 or so sets per week, 4x to 25 sets per week, and 5-6 sessions to near 30 sets per week. Mind you, this is ON TOP OF a full complement of quad work and hamstring work.Back Training Tips for Hypertrophy - Renaissance Periodization - Free download as PDF File (.pdf), Text File (.txt) or read online for free. yup. yup. Open navigation menu. ... Renaissance Periodization What makes back a bit different from most other muscle groups is that it needs BOTH vertical and horizontal stimulus within each microcycle.RENAISSANCE KITCHEN - RP ECOOKBOOK. $24.00. Workouts Under 1 Hour! SIMPLE TRAINING TEMPLATES. $119.00. Special Launch Price! SIMPLY RP - ECOOKBOOK. $24.00 $14.50. TIME TO EAT!Jun 1, 2020 · Renaissance Periodization is broken down into two distinct programs. For men with 15 percent body fat or more and women with 20 percent body fat or more, the fat-burning program is recommended. Easy-to-use spreadsheet with four different training mesocycles (blocks) built in that covers almost 20 weeks of training. This includes three high-volume blocks and one lower-volume resensitization block. Customized template based on your training experience, body part focus, and the number of days you would like to train.Renaissance Periodization is a company with one mission: to get as many people as possible into the shapes of their lives. We help people transform in 5 specific ways: 1.) AI-powered hypertrophy ... An effective training program with simplicity and ease-of-use in mind. Easy-to-use speedsheets with two simple training phases. The First Time Program eases you into your first 5 weeks of training. The Long Term Program provides you with an ongoing plan designed to improve your physique, strength, and overall fitness. RP Diet Coach Features. • Personalized diets, macro tracker and breakdowns based on your body and fitness goals. • Meal planner & timing recommendations that will help you maximize weight loss results, decrease hunger, and maintain muscle. • Diet filters including Dairy-Free, Vegetarian, Vegan, Paleo, Gluten-Free, Grain-Free, and Low FODMAP.Here are various male physique training templates and female physique training templates from Renaissance Periodization. Male Download them here! PS: Please dm if links are not working,I'll re-upload. In some cases, slowing down eccentrics and extending pauses can enhance technique, mind-muscle connection, and safety of the exercise. Slowing down the eccentric, holding the peak contraction, and especially milking the painful stretch at the bottom are very powerful for forearm growth and probably should be the default training approach for ...Dr. Mike Israetel breaks down all the important factors of building a massive back. Get stronger and build more muscle with the JuggernautAI App, try it 2 weeks FREE at https://www.juggernautai...Practice designing nutrition programs using real-world case studies and compare them to an expert RP coach’s explanation. Understand the science: This course is perfect for brand new and experienced coaches. Earn continuing education credits for NASM, AFAA, and ISSA. Automatic approval for insurance through Affiliate Guard.Easy-to-use spreadsheet with four different training mesocycles (blocks) built in that covers almost 20 weeks of training. This includes three high-volume blocks and one lower-volume resensitization block. Customized template based on your training experience, body part focus, and the number of days you would like to train.
Nov 6, 2022 · Periodization for Maximizing Progress Not to be confused with renaissance periodization, periodization is simply a form of resistance training that is used by athletes and gym goers alike. For decades, periodization has been seen as the ultimate programming method for bringing about optimal strength adaptations. In the fitness industry, it is very rare that something […] . Wisconsin women's volleyball leak video
Jan 4, 2017 · First, a technicality. We know from the literature that training volume is related to growth, and we also know that, to a point, more volume is better. We also know that different volumes tax the body’s recovery capacity and stimulate its growth systems differently. A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive bodybuilder and Brazilian Jiu Jitsu grappler. Dr. Melissa Davis holds a PhD in Neurobiology and Behavior and is a consultant for Renaissance Periodization.Feb 13, 2021 · The rear delts can be sustained with no direct work so long as pulling work for the back is still done. MEV = Minimum Effective Volume: Most intermediate-advanced lifters need at least 6 sets of direct rear delt work per week to make gains. Periodization remains a practical construct within literary studies, one that helps to organize and define the historical materials we study. But early modern women’s writing does not always sit comfortably within traditional (and often male-oriented) period divides, a fact that can distort our understanding of women’s literary production and their …Jul 10, 2017 · Variation. If you do just one exercise for a week and then switch movements, you barely keep any gains you made from that movement. But if you wait 1 year to change exercises (or never do), then your gains from that exercise slow down significantly. Known as “training staleness,” your body develops a resistance to adaptations from a ... Renaissance Periodization is a company with one mission: to get as many people as possible into the shapes of their lives. We help people transform in 5 specific ways: Subscribe Join Home Videos...Here's an example of a middle-trap workout that uses this spreadsheet and Renaissance Periodization Trap Training Tips as a guide: Week 1 - 10 sets. Day 1 - Incline Dumbbell Shrug : 2 sets x 10 reps @ 70%. Day 2 - Wide Grip Seated Cable Row: 3 sets x 15 reps @ 60%. Day 4 - Incline Dumbbell Row: 3 sets x 12 reps @ 65%.Periodization remains a practical construct within literary studies, one that helps to organize and define the historical materials we study. But early modern women’s writing does not always sit comfortably within traditional (and often male-oriented) period divides, a fact that can distort our understanding of women’s literary production and their …Jun 22, 2022 · Comfy Training Tees Here! Training Back with Mike Israetel & Charly Joung from Renaissance Periodization with special guest Bart Kwan!Big thank you to Scott Hoon for the video edit!Ch... The link between principles and practice is precisely why we made the hypertrophy training guides. Muscle group by muscle group, these guides help you determine the intensity, volume, frequency, and kinds of exercises (as well as video instructions on how to perform them) that are likely to serve as the foundations of your muscle-building ...Nov 25, 2019 · The link between principles and practice is precisely why we made the hypertrophy training guides. Muscle group by muscle group, these guides help you determine the intensity, volume, frequency, and kinds of exercises (as well as video instructions on how to perform them) that are likely to serve as the foundations of your muscle-building ... Oct 29, 2020 · Most intermediate-advanced lifters need at least 8 sets of direct bicep work per week to make gains, and for some, it’s even more than that. If you’re training twice a week, that’s about 4 sets per session. It’s about 2-3 sets per session for 3x training, 2 sets for 4x training, and 1-2 sets or so for 5x or 6x training. Dec 16, 2019 · Within a single week (microcycle) of training, we recommend between 2 and 5 different ab exercises. For example, if you train abs 3x a week, you can do a heavy machine crunch on one day, a lighter machine crunch on the next day, and a hanging knee raise on the last day for 2 total exercises in the week. I summarized the Renaissance Periodization hypertrophy volume recommendations in an open source project that you can find here. At the end of this post, I suggest what I believe would be a more accurate method of determining a personalized starting point using the landmarks. ... Take back, the suggestion is you need to do somewhere between 6-35 ...At Renaissance Periodization, formulas, calculations, and literature reviews replace gurus, hunches, and attachments to tradition. We know what works and we want to help you reach your goals. Whereas you might normally mass on 1g per lb of protein per day, trying 1.5g per pound per day for the first couple of weeks might really help zap that hunger. You might be tempted to eat 2 boxes of kids cereal after a diet, but 3 chicken breasts… meh, that might knock the hunger down a bit. 3.) Consume LOTS of fiber and high-volume foods.At least 2 weekly sessions are recommended (3 sets each to hit MEV for the well-trained), and 3-5 weekly sessions are probably going to result in much better gains for this quickly recovering muscle group. MAV = Maximum Adaptive Volume:Maintenance is defined as a period of maintaining weight – but this is not its sole purpose. Maintenance is the equivalent of your rest days between 10 miles runs. If you run a few miles here and there on your rest days, you end up accumulating fatigue and making your next 10 mile run unnecessarily harder.[Program Review] Renaissance Periodization Male Physique Template (Full Body 5-Day) Sheesh, this is a good one. I'm excited to share my results with you all. ... 28 programs until my trip, and then in the new year I'm eyeing the TSA intermediate program. After that, I imagine it's back on the hypertrophy train.Jan 3, 2023 · Maintenance is the equivalent of your rest days between 10 miles runs. If you run a few miles here and there on your rest days, you end up accumulating fatigue and making your next 10 mile run unnecessarily harder. This strategy generally does not lead to more efficient weight loss, but certainly results in more regular stress and suffering. Most intermediate-advanced lifters need at least 6 sets of direct chest work per week to make gains, and for some, it’s even more than that. If you’re training twice a week, that’s about 3 sets per session. It’s about 2 sets per session for 3x training, 1-2 sets for 4x training, and 1 set or so for 5x or 6x training..
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