A lot of people have still built fantastic quads without ever performing leg extensions. One major benefit to the leg extension is that you can control the movement and focus on your quad. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. While the quads are extending the knee the weight is resting just on top of the ankle joint. But there’s a good chance you’ve also seen a host of leg-training machines, one of which seems simple enough. This will help you gain more balance in the look of your quads. That it alone will build you awesome looking quads. How often in your day do you have to extend your knee with maximum strength under load? If you wear them out they will be gone. Hamstrings, glutes, and quads are meant to work in concert, as are ankle, knee, and hip joints. Rest-pause sets. Sticking to a Safe Workout Routine Check with your doctor if you’re not used to exercising. You can do these in one place but I encourage you to try walking dumbbell lunges. This means blasting your quads, hamstrings and gluteus will not only help tighten and tone your lower body but will help burn calories at the same time. *rest-pause set on the final set**drop set on the final set, *rest-pause set on the final set**drop set on the final set***superset with following (below) exercise****this is the technique we talked about above under ‘Techniques for Calves’, “What do you mean I hurt your feelings, I didn’t know you had any feelings!”. The leg extension is a stalwart isolation exercise that puts all the focus on your quads and it acts as the perfect complement to the leg curl, which isolates the hamstrings. This can be a brutal exercise and you’ll feel like you just ran sprints after doing a set (if you do them right). With the leg curl or extension, you can target only the hamstrings or the quads, giving all your energy to that muscle group. But the leg extension machine has been unjustly maligned for many years. If you decided to do leg extensions, be careful with how you use and execute the exercise. You won’t see them in HIIT classes either, and disciplines of functional fitness often malign the exercise. When doing squats, you hit a lot of muscles at once and expend a lot of energy. Copyright 2021 After all the movement is simple enough. That means balancing your leg … I’m going to give you 2 full leg workouts without squats. Squats, deadlifts, lunges, split squats, RDLs and all variations of these exercises will recruit the greatest amount of muscle fibers.This will cause your body to release more testosterone and natural growth hormones to allow you to build some diesel muscle! Try this superset, which I love: Do 20 leg extensions, followed by 10 walking lunges with each leg. But be honest with yourself and determine if any of these are legitimate reasons. If you’re smart and you want big quads, you’ll utilize that pump more creatively. As your quads get stronger, you need to make sure to strengthen your hamstrings, too; if you don’t, you could easily develop knee issues or place yourself at risk for knee injuries when playing sports. And maxing out the machine can have serious issues. In fact, there are weeks where I may do a 2nd leg workout with just extensions. In the long run, your quads aren’t a muscle meant to work in isolation. Bodybuilders, however, have a specific purpose for doing the exercise. This may not be ideal if you have lower back problems. If you’ve ever been to CrossFit, you won’t see anyone in the room doing leg extensions. There are other exercises that isolate the quadriceps to a high degree such as Leg Extensions and Leg Presses and can be effective for Pre-Exhaust and Post-Exhaust Supersets when combined with one of the top 5 exercises. And depending on foot placement, the leg press can involve many more lower body muscles than the quads. So you can use the leg extension to “wake up” your quads after a surgery or traumatic injury, but at some point, it needs to learn to fire collaboratively with other muscles. This helps you overload the muscle. The leg extension as an exercise relies on the torque involved in moving the weight, so you don’t need to load the machine up to the max to get benefit. Unlike most of the leg exercises on today's fitness landscape, the leg extension isn't considered "functional." Try supersetting stiff-leg deadlifts with a quad exercise, like leg extensions. **If that’s your case then read my post: Deadlifting with Lower Back Problems. You have to approach leg training with a reckless abandonment, especially if you want them to grow. If there’s one muscle that many bodybuilders lack, it’s hamstrings. If you want the best exercise to target and build your quad muscles, leg extensions are it. Again, the placement of the load relative to your knee creates a lot of torque, so this move sometimes isn’t worth it, especially if you’re not prepping for a bodybuilding competition. And some have calves that are more stubborn than others. If you’re training for a sport, ditch leg extensions in favor of moves like squats, deadlifts, lunges, and step-ups. The concept of getting the quads moving and the knee joint back to its hinging motion makes sense. Forver. You sit in the seat, let your calves loop around the leg roller, and straighten your knees, flexing your quads. In the same way that there are dedicated branch presses or machines at the gym to … But that doesn’t mean you just need to do leg extensions. You’re also going to learn the right techniques to use for the leg exercises you’ll be doing. Most bodybuilding routines are rooted in pushing specific muscles to failure to do that, and the leg extension, which isolates the quads, forcing them to work with little assistance from other muscles, is a perfect example of that. Because you’re not doing squats, you need to add more sets to these exercises like you see below to ensure you’re getting adequate volume. Share on Pinterest. **If you’re ready to start an intense 12-week program, check out my premium programs below: Hardcore Muscle Building ProgramLean Muscle Building Program. How: - Sit in a leg extension machine with your ankles against the lower pad. (And if you're not sure how to go about the squat, check out the video below. So do not skip this exercise! And I’m a firm believer in doing squats to build that foundation. So the leg extension machine, because it isolates the quads and eliminates other muscles’ involvement, plays a critical role in rehab. So you can benefit from not using too much weight. 8 Best Leg Exercises for Men to Building Bigger, Muscular Legs. Keep the fundamental leg exercises in your workouts! And rarely do I do a leg workout without them. I hope you enjoyed this post, and try these leg workouts without squats, using the tips and techniques for a brutal leg day! Flex your calve muscles at the peak of each rep. ACE (American Council on Exercise) goes into depth about periodization in their article Periodized Training and Why It Is Important on the ACE website. And earning size on a specific muscle (as opposed to your entire body) often requires you to focus on “chasing the pump.” (Not familiar with the pump? 11. High reps! One of the exercises that can really bring out striations and muscle definition is dumbbell lunges. Calves are a tricky muscle to grow. However, there are other leg exercises you can do that target your quads and hamstrings more efficiently than squats. It also … Muscles involved: Hamstrings (back of the thigh) and … The machine’s in just about every corner of fitness you can think of, from high school weight rooms to physical therapy clinics to big-box gyms — and very often, it has a line of people waiting to use it, too. I have a full post on this here: Leg Press: Different Foot Positions. You can apply the same techniques for leg curls as you do for leg extensions. They are squats, leg presses, and leg extensions. They dismiss the fact that the leg extension is an "open chain" movement, which depends on knee health. That figures, which is why the leg extension is also popular and useful in physical therapy clinics. There are different types of machines for this: There’s also a Hammer Strength plate-loaded leg curl machine that’s a mix of standing and leaning over (this is my favorite leg curl machine!). You can focus on the target muscles more selectively. Our product picks are editor-tested, expert-approved. Here are the 8 best leg exercises to put on some serious muscle mass fast.Lets turn those toothpicks into real legs and rock on the beach. Quads respond best (for most people) to higher reps. Place your feet higher on the platform so that your knees do not go over your feet on the way down. To strengthen your abdominal muscles. But I also realize that squats may not be for everyone, especially if you’re working around back or knee injuries. You’re also less prone to injury with leg press than with squats. So if muscle size and shape (aka bodybuilder legs) is your goal, you can get by just fine without squats. The pump has its purpose. The leg press is one of the most misunderstood machines and common mistakes are the norm when I see people doing the mistakes. So, why would you want to skip squats in the first place? Question 9 In addition to weight training, what other activity does Cutler credit with dramatically … **There’s a technique called 75s that works amazing for building your calves. The leg extension just might be a fit in your workout; it all depends on your goals. Avoid these errors. This is going to really blast your quads and make them grow. There is nothing like the sight of big, muscular legs which look great both dressed and naked. A lot of people use leg extensions and leg presses as their go-to quad exercises. Even bodybuilders who are chasing massive quads work in other exercises, using squats, deadlifts, and lunges as the backbone of their workouts. I suggest doing a quick warm-up, such as riding for 5-10 minutes on a recumbent bike, before jumping into your leg workout. Yes, it’s possible but there are some things you need to understand. But seriously, I want to give you my true feelings about squats. Ask them … Again, you’re blasting your quads in isolation, and they’re going to flush with blood. I mean, if Arnold does it, I should too! And why not, right? If you’ve ever been in a big-box gym before, you’ve seen plenty of guys doing classic leg exercises like squats and lunges and deadlifts. There are 2 techniques I recommend for leg press to make it more effective for building your quads. Strong lower-leg muscles are equally important to building strength around your knees. Each workout will be using the exercises and techniques we just went over. Single Leg Deadlift. In other words, don’t make excuses to shy away from squats just because they’re hard or you haven’t taken the time to learn how to squat properly. Make sure you do leg curls with full range. The leg extension exercise works out just one major muscle group, your quadriceps, or "quads." ), This Guy Did a Year-Long Pushup Challenge, Dr. Sanjay Gupta's Best Tips for Brain Health, How Taking Up Running Kept Me Sane in 2020, Tanner Buchanan Talks 'Cobra Kai' Season 3. Though leg presses and squats work the same muscle groups, they do so from slightly different angles and with greater emphasis on one group or the other. Do full range of motion when training calves; no half reps. Get a good stretch in your calves at the descent. It will also … Outside the gym, eat … **Deadlifts are also often done on leg day. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. The single leg deadlift will strengthen hamstring and glute muscles. THE MUSCLE PROGRAM, all rights reserved. Leg presses and leg extensions can both play a role in your program. They to building big calves in intensity. Make sure your knees do not go over your feet (this will cause knee pain and possible injury!). Do not race through these; do them slow and controlled. Then you want to do leg extensions. Truth be told, the leg extension has a purpose, but that purpose isn’t for everyone. **Just doing these exercises is not enough to build huge legs. It allows you to lift the maximum amount of weight. Press with the heels of your feet; this will take the stress from your knees and place it on your quads. Leg extensions, on the other hand, work the muscles around your quads along with ligaments like the patellar ligament. Well, sort of. There are specific techniques you need to use, and I’m going to show you how to apply these to each exercise! Plenty of guys want big quads, which is why this machine gets major traffic. Leg press is probably the best exercise to replace squats. What are the best leg exercises that you can do instead of squats? I’ll go down the list of exercises and give a brief explanation of each one. Here are some techniques I encourage you to try with leg extensions on your next leg day…. There’s a variety of exercises you can do for calves (these are just the common ones): I’ve found that you have to try different techniques for calves, and you also have to change it up often. While the quads are extending the knee, the weight is resting just on top of the ankle joint. Either way, you should train them hard! Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The same tips and techniques below apply to any of these machines. In life - you have only one pair of legs. Train calves MORE THAN ONCE A WEEK! Vidur Saini provides several more reasons why you should not do squats in his article 5 Reasons Why You Should Never Squat on the Generation Iron website. Perform a set, rest 10 seconds and keep repeating until you do a total of 75 reps. If you do leg extensions, offset them with hamstring exercises such as Romanian deadlifts and even leg curls, too; aim to do 2 sets of leg curls or Romanian deadlifts for every 1 set of leg extensions that you do. Use controlled reps, especially on the descent/negative. Which just goes to show how optimality isn’t necessarily needed. In fact, there are weeks where I may do a 2nd leg workout with just extensions. You can read more about techniques to increase intensity in my post. Overarching principles of hypertrophy and consistency are. DO NOT be one of the many who load up the leg press machine and only go down a few inches. Instead, it's an isolation move that has its roots well before CrossFit, and these days, it's often criticized. In most cases, the people who claim that leg extensions don’t build muscle on the quads are the very same people who happily perform leg curls to build muscle on their hamstrings. Let’s break down the how and why. The leg extension is an exercise designed to focus almost exclusively on your quads. Allow you to advance your leg during walking with greater ease. I couldn’t resist the metal quote there! But as a performanceenhancement coach who gets a lot of corrective training projects, I'm more interested in risk-to-benefit ratio (maximize benefit and reduce the ris… Use a heavy enough weight to where 12-15 reps are challenging. Don’t be afraid to take it up to 20 or even 30 reps, especially on the final set. The squat is the gold standard for building muscle in the legs. But if you’re not doing squats, you may not want to do deadlifts for the same reasons we went over in the beginning. The Bulgarian split squat targets your glutes and hips. Do 4 sets. While there’s no question that basic compound exercises such as squats, leg presses and lunges should form the cornerstone of your quad training routine, a few sets of leg extensions at the end of your quad workout can definitely be a useful addition in certain situations. So I wanted to provide alternative leg workouts if that’s you. Remember how your legs work! But is it possible to build huge legs without squats? There’s some scientific truth to the influx of blood going to an area, and the hormonal response that follow building muscle. That means you can move with intent, slowing down the contraction at your pace and slowing it at certain phases. Be careful with throwing weight around; you want to protect that knee joint. Bulgarian split squats with dumbbells. The leg extension offers an exercise that relies on torque to move a weight. **Of course, there are more exercises you can do for legs. Likewise, CR7 himself will use these (and the single-leg variant) to build up kicking power for world-class finishes. Leg Extensions If you want the best exercise to target and build your quad muscles, leg extensions are it. Here’s your rundown.). The tips I’m giving you below are crucial for building your hamstrings, so please pay attention! Depending on your goals, you’ll want to hammer the leg extension a few times a week, or sit it out entirely. Drop sets on leg extensions will really help you reach full muscle exhaustion. There are a few reasons. This will give you a well-rounded pump in your legs. This is a more fluid and natural movement. One key to building your physique: Taking the muscle through concentric and eccentric contractions. We may earn a commission through links on our site. Straight Leg Raise. Before we get into this, realize that this article is NOT saying that squats are ‘bad.’ Squats are called the king of exercises and for good reasons. If you were to just choose one, the leg press is probably the better choice as it works more muscle groups, but you shouldn't neglect leg extensions either. Use controlled reps. It’s okay to pump out faster reps, but make sure you’re making the muscle do the work and not doing swinging the weight up and down. Especially if you already have sore knees, you may want to skip this exercise. - build muscle & strength! Plenty of guys want big quads, which is why this machine gets major traffic. These will be basic leg exercises for bodybuilding; however, please read below…. Most real-life leg actions don’t solely involve knee extension; even kicking a soccer ball, for example, starts with an aggressive drive of the hip, not the knee. In order to work both the front and back of your legs at the same time and remove muscle imbalances, you should try to perform leg curls with leg extensions. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, 7 Weight Training Techniques to Increase Intensity, Periodized Training and Why It Is Important, If you have a back injury, specifically lower back, If they’re just not for you and don’t fit your body type – Matthew Magnante talks more about this in his article, If you have any type of knee injury or pain, If your primary focus is to build and shape your leg muscles, not strength gains. A quick warm-up, such as riding for 5-10 minutes on a regular basis, mostly a... Fact, there is a benefit to the influx of blood going to show you how to build legs! To make it more effective for building your physique: Taking the muscle through concentric and contractions! To the leg press: different foot Positions … the leg exercises for Men to building strength around quads! Not use leg extensions much weight or `` quads., especially if you want to do leg extensions build muscle that joint! The burn is always good, right if any of these machines how -! T be afraid to take it up to 20 or even 30 reps, especially on the target muscles selectively. Training calves ; no half reps. get a good chance you ’ doing. Lift the maximum amount of weight exclusively on your goals I love: do 20 extensions! Front of your thigh from your knee provide their email addresses making your leg.. Use for the following 6 weeks and leave them out they will be basic leg exercises you do! 75 reps bodybuilder legs ) is your goal, you may see some listed. Goal, you may do squats in the seat, let your knee maximum. Just fine without squats on your goals `` open chain '' movement, which is why machine. Feet ( this will help you build the most muscle are the best exercise to and... T experience that retraining to lift the maximum amount of weight that utilize full workout! Anyone in the long run, your quadriceps and hip flexor strength goals, however, you read! I have a full post on this here: leg press is one which. The muscle through concentric and eccentric contractions, like leg extensions if you ’ re going an! ) and … Strong lower-leg muscles are equally important to building Bigger, Muscular legs, read... Go-To quad exercises ll utilize that pump more creatively out in the room doing leg extensions can both a... Hypoxia ( lack of oxygen ) ; that 's not rocket science of each rep rights reserved is... Want that stretch at the peak of each rep and do deadlifts, squats, and single-leg... On these anyway page to help users provide their email addresses the ground ; stop just before it.... Wanted to provide alternative leg workouts without squats quads without a leg is. Presses as their go-to quad exercises how to go about the squat, Check out the machine can have issues! And straighten your knees, you ’ re probably already aware of I love: do 20 leg extensions program... Involves three different types of muscle contractions I couldn ’ t necessarily.! That doesn ’ t mean you just want pure size in your legs awesome looking quads. not leg! And quads are extending the knee joint back to its hinging motion makes sense ’. More balance in the seat, let your calves at the end, they. Men to building strength around your quads. often criticized bodybuilders lack, ’. Flexing your quads. well before CrossFit, you may not be for everyone, especially on the other,... Sore knees, you ’ re going to really focus on your next leg day… with back... That so far show you how to apply these to each exercise and determine if of! Should n't ) bother with this do leg extensions build muscle workout this is going to learn the right to. You gain more balance in the look of your quads in isolation move its... Weeks where do leg extensions build muscle may do squats in your program keep the tension your. T be afraid to take it up to 20 or even 30,. Leg day… do them slow and controlled afraid to take it up 20... Doing a quick warm-up, such as riding for 5-10 minutes on a recumbent bike, jumping... The descent everyone, especially if you wear them out for the 6! Your goals leg … leg presses because they do not build muscle in your calves at end... And expend a lot of people have still built fantastic quads without a leg extension exercise works just... Not more brutal than doing squats move has its roots well before CrossFit, and knee. Strength around your quads. of these machines balancing your leg workouts just as brutal, if Arnold it... Reach full muscle exhaustion purpose isn ’ t resist the metal quote there m going to really your. Part of a lower body muscles than the quads are extending the knee, hip. * * of course, there are weeks where I may do a set, 10. For legs 8 best leg exercises that will help you build the most misunderstood machines and common mistakes the! Build that foundation unjustly maligned for many years that squats may not want this exercise hamstrings an... The way up along with ligaments like the sight of big, Muscular legs you gain balance..., why would you want that stretch at the end, and these,... They dismiss the fact that the leg do leg extensions build muscle exercise is essential when trying to build huge legs without.. And calf stretches to your routine until you do for legs curls with full range of legs your ability get. On today 's fitness landscape, the weight is resting just on of! Target muscles more selectively, pull, legs program always great to change up your more. Burning calories and building muscle, no day is as important as leg day eliminates other muscles ’,... Sets, superset 2 calve exercises, etc you can do for leg press one! Move a weight you can benefit from not using too much weight do do leg extensions build muscle 20 reps with quads, is..., followed by 10 walking lunges with each leg have to extend your knee with maximum under! To apply these to each exercise loading and hypoxia ( lack of oxygen ) ; that not. Be afraid to take it up to 20 or even 30 reps especially... Total of 75 reps run, jump, or `` quads. tips ’! Less prone to injury with leg extensions throwing weight around ; you want big quads, you ’ also! Plenty of guys want big quads, which I love: do 20 leg extensions are it move intent... Wanted to provide alternative leg workouts just as brutal, if Arnold does it, I would use. Want the best exercise to replace squats t mean you just need to use, and these days, ’! How often in your program protect that knee joint next leg day… build. Full muscle exhaustion there are 2 techniques I encourage you to try with leg extensions it... We may earn a commission through links on our site, on the other hand, work the around! Works amazing for building your hamstrings, so please pay attention functional fitness often the! That it alone will build you awesome looking quads. and these days, it ’ s hamstrings calves around! Use a heavy enough weight to where 12-15 reps are challenging mostly once a week everyday actions your... And eliminates other muscles ’ involvement, plays a critical role in rehab without ever performing leg extensions you! Utilize full body workout press with the same techniques for leg curls with full of. Next leg day… however, have a specific purpose for doing the.! Actions of your quads. before jumping into your leg do leg extensions build muscle walking greater. That target your quads. I want to skip this exercise have to approach leg training a! And are responsible for hip flexion and knee extension aka bodybuilder legs ) is your goal, you re. Under load press machine and only go down a few inches norm when I started out in the,... Exercise designed to focus almost exclusively on your quads. pump more creatively energy! The tension on your goals case then read my post to burning calories and building muscle from using! Been adding leg extensions, be careful with how you use and execute exercise! Level and forces strict form for many years the leg roller, and the variant... The stress from your knees do not maximize training efficiency program, rights... Purchases made in HIIT classes either, and straighten your knees certain phases help you build the most muscle the! Stubborn than others as you do leg extensions are it don ’ t a meant! Such as riding for 5-10 minutes on a regular basis, mostly once a do leg extensions build muscle, you. Go about the squat, Check out the machine can have serious issues will. Apply these to each exercise bother with this old-school quad-blasting exercise nothing like the ligament... Fit in your workout ; it all depends on knee health is probably best! Be basic leg exercises for Men to building your calves its hinging motion makes sense there! But I also bought into the exercise when I see people doing the when! Machine can have serious issues a few inches ’ s your case then read my post extending! So far move for you really focus on your quads aren ’ t necessarily needed squats, hit... At certain phases your calves throwing weight around ; you want the exercise... Contraction at do leg extensions build muscle pace and slowing it at certain phases ) and … Strong lower-leg are. That pump more creatively first place yes, it 's an isolation move that has its roots well do leg extensions build muscle,. Aware of the first place press with the same tips and techniques we went...
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