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Top 11 Tips for Training for IFBB

Published

4 years ago

November 26, 2020

Paul

Bodybuilding training can be overwhelming for two kinds of bodybuilders; a beginner and one who is training for a significant event like IFBB but doesn’t know where to start. For beginners, IFBB is the International Federation of Bodybuilding and Fitness. IFBB headquarters are in Las Rozas, Madrid. Founded in 1946, IFBB oversees and governs bodybuilding and fitness events. Thousands of IFBB competitions are held annually at the local, national, regional, and international levels.

Major IFBB disciplines include:

1. IFBB Men’s World Bodybuilding Championships.
2. IFBB Men’s World Physiques Championships.
3. IFBB Men’s World Classic Bodybuilding Championships.
4. IFBB World Fitness Championship.
5. The Arnold Classic.

Every beginner bodybuilder’s dream is to participate and win a title in one of the significant IFBB competitions. However, this remains just a pipe dream for many because of the nature of their training. Most bodybuilders don’t realize that you don’t just become a bodybuilding pro overnight. It doesn’t matter how much steroids one takes. Without proper training, one will remain to be a mediocre bodybuilder. We will share with you helpful tips that will see you become a world-class bodybuilder. Follow them religiously, and you will enjoy every bit of your bodybuilding career.

Make a Training Schedule and Stick to It

A bodybuilder without a solid plan is no bodybuilder. A plan is what will take you places, and a good plan is. Bodybuilding is all about appearance. There is no definite skill or strategy. All you need is muscle and strength. Nobody will take you seriously if you can’t wing it, including your opponent. It all starts with a carefully crafted training plan. A good training program is one thing; sticking to it is another. Many bodybuilders tend to become lazy within a few weeks of training. That is when they lose it. Bodybuilding is about consistency and keeping a clear focus. Why is that so? Because the winning margin for an IFBB competition is tiny. That means you have to pay attention to every detail of training. One second of distraction is enough to push you several places back.

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Take your body into consideration while designing a training plan. Most importantly, make sure the plan challenges you and stretches your limits. Your attention should be on specific points, such as joints that promote growth. Gradually lift heavier weights with low preps. Each day of training should come with a new exercise. Your schedule doesn’t have to be rigid. Remember that it gets tough along the way, but the tough gets going.

Prioritize Free Weights

Technology and new inventions are advancements we should embrace, but not entirely regarding weight. Beginners and pros alike should train with barbells and dumbbells. It is the only sure way to build natural muscle mass from scratch. Everything else becomes easier when you start with the more complicated stuff.

Watch your Diet. It is okay to be lean and muscular. It is wrong to assume that loss of weight comes with the loss of strength. You should be concerned about your muscle mass relative to your body weight. In the lead-up to an IFBB competition, you are advised to increase your protein intake. Some bodybuilders make the mistake of eliminating calories from their diet when they are about to compete. That is very wrong from many angles. Your muscles need a stable supply of energy to function correctly. Most of that energy comes from burning calories. Instead of stopping their intake entirely, only take a certain amount of calories that you are sure will supply you with the energy you need to sustain your regular workouts.

Related Article:: Best Diet Plan for Bodybuilders 2019

Have Resting Days

You are not a robot, so don’t train every day. A day or two is enough to recover lost energy and allow your body to self-repair. There is the risk of overworking yourself to the extent of compromising your fitness in the face of an IFBB competition. If your training schedule is being prepared by someone else, let them know that you need some days off. An experienced fitness coach will know this without you having to tell them.

Develop a Winning Strategy

You don’t have to train hard to win. All you need is to train smart, according to your stamina. If anything, training hard will only make you fatigued. Sticking to your training schedule becomes difficult if you get fatigued often. Vary rest periods, exercises, sets, and workouts. Ensure every exercise achieves a set muscle goal. If the goal is not achieved, repeat that particular exercise until you meet it. At the same time, set realistic goals that can be met without difficulty and should be progressive. Most of it all, focus. It is the one thing that determines whether you are going to meet your goal or not. If you feel like you are losing focus somehow or some goals are not being met, rethink the strategy.

Have a Trainer

It makes sense that someone is there to push your limits and ensure you are well-prepared for an IFBB competition. There is usually an irresistible urge fueled by the ego that pushes one to head to training without a trainer. The truth of the matter is; every bodybuilder starts somewhere. And there is always someone better and more experienced than you. The more you let them guide you, the less the likelihood of you making mistakes, and the firmer your foundation in bodybuilding becomes.

There are professional bodybuilding trainers who know exactly what it takes to compete favorably in an IFBB event. It is highly recommended that you find yourself such a trainer to ensure you’re perfect for before the competition. There is great danger in having absolute faith in your abilities. You need someone to give insight into areas that you are not good in because, after all, no human is perfect.

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Transition Easy

Find a position that allows you to change from one exercise to another without strain. It is highly recommended that you combine squats with supersets. Front squats can also be combined with hacks and vice versa. Focus on a sustained pump by paring squats with leg presses. Alternatively, superset various muscle groups. Pump and burn hamstrings or quads by super-setting two hamstrings and super-setting two quads, respectively. Always make sure to transition between two antagonistic exercises for efficient transitioning.

Know the Technical Aspects

Before doing a particular exercise, ensure you know how it works. It is logical that you have an idea of what to expect during and after the exercise. Understanding the science of every exercise enables you to train smart rather than hard. Knowing the technical aspects of bodybuilding will also ensure you use less effort to gain more strength and muscle.

Invest in Equipment

If you are in a position to train at home, ensure you have every piece of equipment you need for your workouts. Acquiring the right resources is the first step toward winning a title. Ensure your home gym is well-equipped with every exercise you need.

Most people prefer using a public gym, where they can get enough motivation from other trainers. Select the best gym you can find in terms of equipment and exercises. Some gyms have been designed to train for major IFBB events and are equipped with modern, heavy equipment. Most importantly, you should find the right gym for competition-level powerlifting. Also, try to do quality exercises even when looking for a gym with quality gear.

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Find a Partner

Having a lifting partner will make lifting weights easier psychologically. Besides, there are some things you might not do on your own. A lifting partner can be anybody, it doesn’t have to be a fellow bodybuilder, but it is recommended that they be one. A lifting partner does not only motivate you but also ensures you follow the training routine religiously. Training for a bodybuilding competition becomes a responsibility when someone else is in the picture. You wouldn’t want to fail your partner by missing a session or attending it late. It also means there are joint goals to be met by the two of you. Additionally, a bodybuilding partner points out your flaws and advises you accordingly. Sometimes lifting partners are considered coaches or trainers of some sort.

Making it Simple and Fun

You don’t have to strain during your training sessions. You can choose to incorporate music into your workout, which many gyms provide, by the way. Alternatively, you can create a rhythm that will distract your mind from the exercise. If you’re doing a count-down, make it rhythmical with your breathing. Anything that takes your mind away from the intensity of the exercise.

What More You Need to Prepare for Any IFBB Competition Adequately

Spending all your time working out at the gym is not all that s required to prepare for an IFBB event adequately. Many other supporting factors are equally as important.

What is your Motivation?

You need to set your goals and work towards them. What motivates you to win an IFBB title? Is it for you or someone else? Whichever thing motivates you must be what you see and not anything else.

Participate in Minor Contests

Bodybuilding is one of the few sports where participants have limited time to measure up themselves against the opponent. Most of the action is seen during the actual event. However, a bodybuilder can flex their muscle during contests at various levels. That includes local, regional, and sometimes national contests. Contests are the perfect platforms for a bodybuilder to learn how they are faring against other bodybuilders. You will know where strengths or weaknesses lie after every contest. Most importantly, you will know where to improve or what to modify in terms of exercises, sets, and even diet.

Earn Yourself an IFBB Pro Card

Although not a form of training, an IFBB pro card is closely tied to the nature of your training. If you have read the title right, you realize that a pro card is earned, and it is one of the requirements. The card costs some $200 annually, but is not just given to anybody. You have to show your commitment to the bodybuilding field. A bodybuilder must turn pro in a famous division to get the card. Earning yourself a pro card will open many doors for you as a bodybuilder. You get to meet and compete with favorites in virtually every major division, which means a lot for your career.

Know the Rules

Just because you don’t train with any rules doesn’t mean they don’t exist. Bodybuilding, like any other sport, has a set of rules and regulations which bodybuilders must abide by, or they will be barred from competing. The earlier you familiarize yourself with bodybuilding rules, the better. That includes rules on check-ins, posing suits, competitors' health, backstage, posing music, and onstage rules. Getting disqualified in an IFBB competition is easy because of a minor thing in bodybuilding. That is why you need to practice the rules before the actual event.

Final Thoughts

Competitions are won during training, especially where bodybuilding is involved. The more time one spends training, the lesser effort one’ll put into the actual competition. Every IFBB competition has the best participants, and only the best of the best go home with titles. If you were to investigate what made the difference between winners and losers, you would realize that it has everything to do with training. As mentioned in this article’s introduction, a significant improvement in bodybuilding is not seen overnight.

It takes hours and days of hard work and a lot of sacrifice. The best part about it is that no effort goes unrewarded, at least not in bodybuilding. Besides, bodybuilding is a unique sport where participants have the freedom to enhance their looks and performance using a technique of their choice. The secret is training smart and topping up what is left with anabolic steroids.

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Decoding IGF-1 LR3: A Guide to its Benefits

Published

2 weeks ago

April 25, 2025

Sane

IGF-1 LR3 (Insulin-like Growth Factor-1 Long Arg3) is a synthetic variant of IGF-1, a hormone produced by the liver in response to growth hormone (GH). Unlike GH, which works indirectly, IGF-1 directly facilitates the growth and repair of muscle cells.

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This modified version of IGF-1 is engineered to avoid binding with IGF-binding proteins, extending its half-life to 20–30 hours. As a result, it remains active in the body significantly longer than natural IGF-1.

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Many performance athletes incorporate IGF-1 LR3 post-workout to enhance muscle growth, speed up recovery, and support fat loss. When injected into specific muscle groups, it often produces localized effects. Additionally, it helps with nutrient distribution and, in some cases, improves insulin sensitivity.

On the other hand, human growth hormone (HGH) operates more broadly and indirectly, stimulating the liver to produce IGF-1 and offering more systemic benefits such as improved skin health, joint support, and fat reduction, albeit at a slower pace.

Typical IGF-1 LR3 doses range from 20–50 mcg daily, administered subcutaneously or intramuscularly, often following a workout.

Key Features of IGF-1 LR3

Enhanced Bioavailability: It avoids binding with IGF-binding proteins, increasing its potency.

Muscle Growth & Repair: Directly stimulates muscle cell proliferation and differentiation.

Improved Nutrient Distribution: Helps shuttle nutrients into muscle cells, supporting recovery.

Potential Fat Loss Benefits: Some users report improved insulin sensitivity and fat metabolism.

Mechanism of Action

IGF-1 LR3 interacts with IGF-1 receptors on muscle cells, activating pathways like PI3K-AKT and MAPK, which are crucial for cell growth and regeneration. This makes it a powerful tool for bodybuilders and athletes looking to optimize recovery and muscle development.

What Are the Top 10 Alternatives to IGF-1 LR3?

Here are some of the top alternatives to IGF-1 LR3, each with unique benefits for muscle growth, recovery, and performance:

BPC-157 – Known for its regenerative properties, it enhances healing and tissue repair.

CJC-1295 – A growth hormone-releasing peptide that boosts GH levels for muscle development.

Ipamorelin – Stimulates GH release with minimal side effects, making it a safer option.

MK-677 (Ibutamoren) – A potent GH secretagogue that promotes muscle growth and fat loss.

Sermorelin – Encourages natural GH production, supporting recovery and lean muscle gains.

Tesamorelin – Primarily used for fat loss, but also aids in muscle preservation.

Follistatin-344 – Inhibits myostatin, allowing for increased muscle hypertrophy.

PEG-MGF (Pegylated Mechano Growth Factor) – Enhances muscle repair and growth post-exercise.

GHRP-6 – Stimulates appetite and GH release, supporting muscle mass gains.

GHRP-2 – Similar to GHRP-6 but with fewer hunger-related side effects.

Each of these peptides has distinct mechanisms and benefits.

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Potential Risks Associated With IGF-1 LR3

IGF-1 LR3 comes with several potential risks, especially for bodybuilders using it to enhance muscle growth. Here are some key concerns:

Hypoglycemia (Low Blood Sugar) – IGF-1 LR3 increases glucose uptake in muscle cells, which can lead to dangerously low blood sugar levels if not managed properly.

Organ Growth – Since IGF-1 affects all tissues, excessive use may lead to unwanted growth in organs, increasing health risks.

Cancer Risk – IGF-1 plays a role in cell proliferation, and elevated levels have been linked to an increased risk of certain cancers.

Water Retention & Edema – Some users experience bloating and fluid retention, which can affect performance and aesthetics.

Joint Pain & Stiffness – Excessive IGF-1 levels may contribute to joint discomfort due to increased tissue growth.

Cardiovascular Issues – There is some concern that IGF-1 LR3 could contribute to heart enlargement or other cardiovascular complications.

Desensitization – Long-term use may reduce the body's natural IGF-1 production, leading to dependency

Overall

IGF-1 LR3's ability to bypass IGF-binding proteins makes it more potent but also increases the likelihood of desensitization with prolonged use. For those considering it, careful dosing and monitoring are crucial to mitigate side effects.

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AOD-9604: The Fat-Burning Peptide Explained

Published

4 weeks ago

April 9, 2025

Sane

AOD-9604, along with the similar HGH Frag 176-191, is a peptide derived from Growth Hormone that includes only the amino acids in HGH responsible for stimulating fat breakdown, known as lipolysis.

This means that these peptides offer the fat-burning benefits of HGH without its other effects—whether beneficial or adverse—and come at a lower cost.

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Lipolysis refers to the process where fat cells are broken down to be utilized as energy. AOD-9604 promotes accelerated fat loss by increasing the body's use of fat as fuel.

For optimal results, the peptides should be used in a fasted state. AOD-9604 and Frag 176-191 are most effective when administered at a dose of 125-250mcg before bedtime (at least 3-4 hours after eating) and in the morning at the same dose, followed by a fasting period of 3-4 hours, ideally combined with fasted cardio.

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Similar Peptides with Fat-Burning Effect

Here’s a list of 10 peptides similar to AOD-9604, each with a brief description:

Ipamorelin: A growth hormone-releasing peptide (GHRP) that stimulates the natural release of growth hormone, promoting fat loss, muscle growth, and improved recovery without affecting other hormones like cortisol or prolactin.

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CJC-1295: A peptide that increases growth hormone and IGF-1 levels, aiding in fat loss, muscle gain, and improved sleep quality. It has a long half-life, making it convenient for users.

HGH Frag 176-191: A fragment of human growth hormone specifically designed for fat-burning. It targets adipose tissue without the broader effects of full-length HGH.

Tesamorelin: Known for reducing visceral fat, this peptide stimulates the release of growth hormone and is often used for weight management and metabolic health.

BPC-157: While primarily known for healing and recovery, BPC-157 can support fat loss indirectly by improving gut health and reducing inflammation.

Melanotan II: Originally developed for skin tanning, it also has appetite-suppressing properties, making it useful for weight management.

Thymosin Beta-4 (TB-500): Focused on healing and recovery, it can enhance physical performance and indirectly support fat loss through improved activity levels.

GHRP-6: A growth hormone-releasing peptide that boosts appetite and metabolism, aiding in muscle growth and fat loss.

Semaglutide: A GLP-1 receptor agonist that regulates appetite and blood sugar levels, making it effective for weight loss and metabolic health.

MK-677 (Ibutamoren): A growth hormone secretagogue that increases growth hormone and IGF-1 levels, promoting fat loss, muscle gain, and improved recovery.

List of Peptides With a Counteractive Effect Bodybuilders Must Avoid

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Some peptides can inadvertently lead to fat gain due to their effects on metabolism and appetite regulation. Here are a few that bodybuilders might want to avoid or use cautiously:

GHRP-6 – While it stimulates growth hormone release, it also significantly increases appetite, which can lead to excess calorie consumption and fat gain.
IGF-1 LR3 – This peptide enhances muscle growth but can also promote fat storage if not carefully managed with diet and training.
MK-677 (Ibutamoren) – Though technically a growth hormone secretagogue rather than a peptide, it boosts GH levels but often leads to increased hunger and potential fat accumulation.
CJC-1295 with DAC – While effective for muscle growth, its prolonged GH release can sometimes lead to unwanted fat retention if not paired with a strict diet

Overall

AOD-9604, derived from Growth Hormone, stimulates fat-burning by targeting lipolysis—the breakdown of fat for energy. It delivers these benefits without the additional effects of Growth Hormone, making it more cost-effective. For maximum effectiveness, it should be administered in a fasted state, ideally before bed and again in the morning at 125-250mcg doses. Pairing its use with fasting and fasted cardio can further enhance fat loss. Its sole focus is on improving the body’s ability to burn fat efficiently.

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Understanding Trenbolone-Induced Cough (“Tren Cough”)

Published

1 month ago

April 7, 2025

Sane

Trenbolone, a potent anabolic steroid, can sometimes cause “tren cough”—a sudden and intense coughing episode shortly after injection. Although not exclusive to Trenbolone, it is more commonly associated with this substance due to its highly irritant nature.

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Mechanisms Behind Tren Cough

Solvent and Carrier Irritation

Trenbolone formulations often include volatile solvents like benzyl alcohol or benzyl benzoate, which may irritate lung tissues when absorbed quickly into systemic circulation.

Prostaglandin Release

Trenbolone promotes increased production of prostaglandins, particularly PGF2α. This compound triggers contraction in the smooth muscles of the lungs, leading to bronchoconstriction and coughing.

Micro-Oil Embolism

Tiny oil droplets from an injection can reach capillaries and travel to the lungs, causing mild embolic reactions that lead to temporary oxygen deprivation and coughing.

Histamine and Mast Cell Activation

For some individuals, Trenbolone triggers histamine release and mast cell activation, mimicking an allergic response and causing bronchospasms and cough reflexes.

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Using Salbutamol (Albuterol) to Manage Tren Cough

Salbutamol, a widely-used β2-adrenergic receptor agonist, can alleviate tren cough symptoms by:
Relaxing bronchial muscles, easing spasms that cause coughing.
Inhibiting prostaglandin effects, reducing bronchoconstriction associated with PGF2α.
Opening airways, preventing severe respiratory restrictions in susceptible individuals.

Application Methods

Inhaler (Optimal)

Take 1–2 puffs of salbutamol (100–200 mcg) 5–10 minutes before a Trenbolone injection. If coughing occurs afterward, additional puffs can swiftly resolve the issue.

Oral Tablets (Moderate)

Consuming 2–4 mg tablets 30–60 minutes before injection offers slower, longer-lasting relief but may be less effective than inhalation methods.

Nebulizer (Severe Cases)

For individuals with frequent episodes, nebulized doses of 2.5 mg salbutamol can provide substantial relief.

Preventive Measures to Reduce Tren Cough Risk

Inject slowly to minimize systemic absorption and irritant effects.
Split doses to lower reaction severity with smaller quantities.
Opt for ventrogluteal injection sites, which have fewer blood vessels, reducing oil embolism risk.
Choose lower-concentration solutions to lessen irritation, as higher concentrations (e.g., Tren Ace 200 mg/ml) are more likely to provoke reactions.

What Other Steroids Can Induce Coughing?

Here's a curated list of peptides, SARMs, and PEDs that may potentially cause coughing or respiratory irritation in bodybuilders and fitness enthusiasts:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor): Known for its anabolic effects, IGF-1 LR3 can occasionally cause mild respiratory irritation due to systemic absorption.

TB-500 (Thymosin Beta-4): While rare, improper injection techniques or high doses may lead to transient coughing episodes.

GHRP-6 (Growth Hormone-Releasing Peptide): This peptide can stimulate histamine release, potentially leading to bronchospasms and coughing.

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SARMs (Selective Androgen Receptor Modulators)

RAD-140: (Testolone) Some users report throat irritation or coughing, often attributed to solvents used in liquid formulations.

YK-11: Known for its myostatin-inhibiting properties, YK-11 may cause mild respiratory discomfort in sensitive individuals.

LGD-4033 (Ligandrol): Though uncommon, some users experience coughing due to carrier solvents or allergic-like reactions.

PEDs (Performance-Enhancing Drugs)

Boldenone Undecylenate (Equipoise): This injectable steroid can cause “Equipoise cough,” similar to tren cough, due to oil embolism or irritant solvents.

Testosterone Suspension: The water-based formulation may lead to coughing episodes if injected improperly or absorbed rapidly.

Nandrolone Decanoate (Deca-Durabolin): While less common, coughing can occur due to histamine release or systemic irritation.

More Tips to Minimize Coughing Risks

Use proper injection techniques to avoid embolic reactions.
Opt for lower-concentration solutions to reduce irritant effects.
Consider antihistamines or bronchodilators for individuals prone to respiratory sensitivity.

Are There Alternatives to Cough-inducing Steroids?

Here are some alternatives to cough-inducing steroids that can provide similar anabolic effects while minimizing respiratory irritation:

Peptides

IGF-1 LR3 (Insulin-like Growth Factor)

Promotes muscle growth and recovery without the irritant properties of certain steroids.

TB-500 (Thymosin Beta-4)

Enhances tissue repair and reduces inflammation, making it a safer option for recovery.

BPC-157 (Body Protection Compound)

Known for its healing properties, it supports muscle repair and joint health.

SARMs (Selective Androgen Receptor Modulators)

RAD-140 (Testolone)

Provides significant muscle-building effects with fewer systemic side effects compared to traditional steroids.

LGD-4033 (Ligandrol)

Boosts lean muscle mass and strength without the risk of respiratory irritation.

MK-677 (Ibutamoren)

Stimulates growth hormone release, aiding in muscle growth and recovery.

Natural Alternatives

Turkesterone

A plant-based ecdysteroid that supports muscle protein synthesis and recovery.

Ecdysterone

Another natural compound that mimics anabolic effects without the harsh side effects.

Creatine Monohydrate

Enhances strength and muscle mass through improved energy production during workouts.

Other Options

Human Growth Hormone (HGH)

Promotes muscle growth and fat loss, though it requires careful monitoring due to potential side effects.

Testosterone Boosters

Natural supplements like D-Aspartic Acid or Tribulus Terrestris can help optimize testosterone levels for muscle growth.

SARMs Alternatives

Legal and safer versions of SARMs are available, offering similar benefits without the risks associated with traditional SARMs.

Overall

We have explored the phenomenon of "tren cough," a sudden, intense coughing episode often caused by Trenbolone injections due to factors like solvent irritation, prostaglandin release, micro-oil embolism, or histamine activation. Preventive measures such as using salbutamol (via inhaler, oral tablets, or nebulizer), injecting slowly, splitting doses, and opting for lower-concentration solutions were highlighted.

Additionally, alternative compounds to tren cough-inducing steroids were discussed, including peptides like IGF-1 LR3 and TB-500, SARMs such as RAD-140 and LGD-4033, and natural options like Turkesterone, ecdysterone, and creatine. These alternatives provide anabolic effects while minimizing respiratory side effects. The conversation also underscored the importance of proper injection techniques and thoughtful compound selection to reduce risks.

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