Supersets are often incorporated in workouts to both save time and potentially enhance muscle growth. There are many ways to use supersets in your workout, and one of the most popular ways is to use opposing muscle groups in the same set. According to the Essentials of Strength Training and Conditioning, a superset “uses the performance of two exercises that activate opposing or antagonistic muscle groups with no rest between each exercise.”. So, with that in mind, let’s look at how to superset the smart way. You can also do this with muscle groups that aren’t technically agonists and antagonists, but are far enough away from each other to be unconnected in function (. https://doi.org/10.1519/JSC.0b013e3181e840f3, How to Use the Thermic Effect of Food to Boost Your Metabolism, The Definitive Guide to the Incline Bench Press, This Is How Top Athletes and Coaches Think About Their Fitness Goals, The Ultimate Shoulder Workout: The Best Shoulder Exercises for Big Delts. Use them correctly, and they can help you finish your workouts faster without hurting your performance. Testosterone is also released at an increased rate during the performance of near-maximal superset protocols. Supersetting emphasizes metabolic stress over mechanical tension, for example, while heavy weightlifting (, This has been borne out in several studies, including. Find here why and how we use them! Supersets are beneficial, primarily for the moderate to experienced weightlifter who has reached a plateau in size gain or fat reduction . A., Wang, R., LaMonica, M. B., Fukuda, D. H., Ratamess, N. A., & Stout, J. R. (2015). Want to listen to more stuff like this? And directly after a bout of intense training, insulin-like growth factor-1 (IGF-1) circulates at increased levels for up to forty hours. Journal of Strength and Conditioning Research, 28(9), 2569–2577. Supersets are also often used to target different (usually opposing) muscle groups, usually to save time. Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free! Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each. Supersets For Increased Biceps and Triceps Muscle Growth. Supersets increase training intensity. In response, your body pumps more blood into the muscle to remove these chemicals and provide oxygen and nutrients. that compared the changes in testosterone levels between people who did supersets versus traditional sets. In other words, if you took what’s normally a 60-minute weightlifting workout and change nothing but the rest times to turn it into a 45-minute “superset workout,” you’re not going to burn any additional calories. If you’ve spent any time in these parts, you know that you need an energy (calorie) deficit to, Depending on how many additional reps you’re able to squeeze in, this. In Journal of Strength and Conditioning Research (Vol. has suggested the effects can be significant, the current weight of the evidence, I just cited above. They aren’t better for muscle building than traditional sets, and when used incorrectly (the way most people use them), they actually get in the way of progress by making it harder to progressively overload your muscles. What Is The Optimal Time Between Sets For Muscle Growth. This may be performed without the usual heavy weights since the muscle is destroyed by 2 exercises without rest. With traditional supersets, you’re increasing fatigue in a single muscle group. This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more. Supersets allow for a greater time under tension for the targeted muscle, which is associated with igniting more rapid hypertrophy. On the other hand, if you’re simply using supersetting to get through a workout faster, you’re not going to burn any more energy than you would have with longer rest periods. Supersets also allow you to increase the intensity of your workout by overloading a muscle. For example, you might superset barbell curls with dumbbell hammer curls, which both target the biceps (but in slightly different ways). Springer Verlag. The problem is metabolic stress isn’t a strong muscle building stimulus—not nearly as strong as mechanical tension, for example, which is how hard your muscles have to contract to move a weight. Are supersets good for muscle growth? Other research on the matter has reported similar findings as well. A superset is where two exercises are performed back-to-back, with a short rest period in between. In short, when you review the body of research available on the matter, it’s pretty clear that temporary, exercise-induced increases in anabolic hormones simply don’t translate into much in the way of additional strength or muscle gain. There's also the matter of personal preference and the actual need for time efficiency. Superset Benefits Time Saver: If you’re crunched for time, supersets can help keep your workouts short with the same stimulus. These chemicals don’t just contribute to a pump, though. One of the staples of our barbell class is the use of supersets. Furthermore, I hereby understand that ML4, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional. Why the restriction on international orders? (I wrote a book called Cardio Sucks, so I feel you.). Journal of Strength and Conditioning Research, 28(4), 1026–1031. https://doi.org/10.2337/diacare.15.11.1767, Ventura-Clapier, R., Mettauer, B., & Bigard, X. b) Your goal is burn fat while maintaining your muscle tissue. equipment are a potentially hazardous activity. 44, Issue 12, pp. If so, would you mind sharing it on Facebook so your friends can learn more about the right, and wrong, ways to use supersets? Reschedule payments. Give yourself time to adjust to the intensity of these new workouts – they can be very tiring before developing the necessary endurance. to curl as well for a minute or two as you recover. The benefits of supersets in your workouts are crazy good. You find them in almost every muscle building magazine, book, and blog, and Golden-era bodybuilders like Franco Columbu, Frank Zane, and Arnold swore by them. Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. They found that although both groups gained about the same amount of muscle, the group training with 30% of their one-rep max had higher levels of fatigue that would likely longer to fully recover from (thereby reducing potential workout frequency). This is why supersets are also often referred to as “paired sets.”. Supersets are awesome because they can cut down your total time working out. The only way to do this effectively is to ensure you get adequate rest in between each set, because if you rest too little (1 minute in between heavy weightlifting sets, for example), your performance, Cut your rest periods too short, and you either have to use lighter weights or do fewer total sets, which stunts progress over time. Effects of endurance training on serum lipids. The fact is; heavy lifts require sufficient rest between sets: It is not unreasonable to require 2-4 minutes of rest between heavy squat sets. And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this: If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. Plus more! This is why it’s best to rest at least one to two minutes in between your supersets, or as long as you need to feel fully prepared for the next set. Non-local muscle fatigue: effects and possible mechanisms. GH will trigger the release of fat cells which then travel to the muscles to be burned and used as energy. In fact, you may even burn more calories with a traditional workout, because you’d be able to, Advanced weightlifters shouldn’t expect much progress while cutting, but most people in the gym absolutely could. To do the latter, you want to handle as much weight as you can for the given rep range you’re working in, and to do that, you want to rest longer than usual in between your sets to ensure your body and muscles have fully recovered and are ready for another intense bout of exertion. By replacing heavy, traditional sets with supersets, you can burn more calories, but you can’t also maximize progressive overload and thus muscle and strength gain (which is probably why you’re hitting the weights in the first place). If you're looking to build muscle fast, then supersets can help you maximise your time in the gym. You really have nothing to lose. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. Traditional training has many benefits, so supersets will offer similar benefits. And we'll send you evidence-based ways to improve your body composition and exclusive deals and discounts. The two exercises can be for the same muscle group like bench presses and dips or two exercises for opposing (antagonist) muscles, like biceps and triceps. Some people simply don’t like resting long between sets. . There might be a magical advantage to some specific types of supersets, but most of the benefit seems to come from being able to do more exercises in a given time period while still giving our muscles enough rest (study, study, study). Shop Now, [NEW] Our hormone and vitality support supplement is here! Learn what muscle groups to train together and how to train each one optimally. Growth hormone is just one hormone in the complex equation of muscle hypertrophy and strength. Compound Sets Versus Supersets. Agonist sets help to build muscle as you’re stimulating more growth factors and metabolites than standard training. A superset is when you perform two or more exercises back to back with no rest in-between. Retrieved September 3, 2020, from https://pubmed.ncbi.nlm.nih.gov/24998610/, Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Springer International Publishing. They aren’t better for muscle growth than traditional sets, they make it harder to handle heavy loads and add weight to the bar, and they don’t even save that much time (does that 15 minutes really matter that much?). First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence. This reduces the overall time spent in the gym.Performing two exercises back to back on the same muscle will also give that muscle an intense workout . When it comes to gaining strength, supersets have nothing to offer. 8045 Leesburg Pike #240 The services provided by ML4, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. In Journal of Strength and Conditioning Research (Vol. Examples of typical supersets include a seated row with a push-up for back and chest and an overhead press with a seated lateral raise for shoulders. I'm Mike Matthews, and my books, articles, podcasts, and supplements have helped thousands of people build their best body ever. Benefits Of Supersets. This training method can be very effective because the short rest intervals increases lactate production. No Comments. Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training - PubMed. https://doi.org/10.1519/JSC.0000000000000758, Schoenfeld, B. J. health insurance policy. Ring Bicep Curls and Tricep Extensions. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). SUPERSET BENEFITS. When you contract your muscles, metabolic byproducts like lactic acid, hydrogen ions, and phosphate build up in and around the cells. No forms to fill out or hoops to jump through. 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No matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this: If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. Effects of endurance training on blood pressure, blood pressure-regulating mechanisms, and cardiovascular risk factors. Aerobic and Anaerobic Energy During Resistance Exercise at 80% 1RM. Shop and add items to your cart as normal! Well, I like them when they’re used to create what are called, an antagonist paired set (APS), is performing one set on an exercise, and then instead of performing a second set on that exercise after resting, you perform a set on an exercise that is the “antagonist” of the muscle group trained on the first set, That’s why your body generally inhibits one muscle group while another is firing (, For example, you can easily switch back and forth between. Rather than sit that time out, it can be better spent building a different muscle … One of the main benefits of including these to your workout is that your muscles will be less fatigued in between sets. That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies. If you’ve just finished a set of leg press, for instance, then you won’t be able to curl as well for a minute or two as you recover. By supersetting exercises together, you can get more work done in the time you have to work out, and as accumulating volume (total reps) is an important part of muscle building, this sounds good at first glance. Many people assume supersets are better than traditional sets in this regard because they’re harder and involve doing more reps in less time. Some also directly stimulate muscle growth through a process known as metabolic stress. 100% Privacy. While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, Inc. cannot and does not make any such guarantee or warranty. to decrease your performance at least slightly. Your workouts are fully dependent upon your daily protein intake for muscle growth. Is time a limiting factor in your training, is the gym about to close, or do you simply... Supersets Are Better Than Resting Too Little!. Benefits of Supersets. A superset is two exercises performed back-to-back with little to no rest between the two. Use traditional sets for your heavy, compound lifts. Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country. As well as this, you will reduce the amount of time you spend in the gym, as you will be working two muscle groups within the same set. You really have nothing to lose. Supersets are more than just efficient muscle builders, they are also a very productive use of your time. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities. There are Five primary categories that supersets fall under. Benefits of Using Supersets 1. https://doi.org/10.1007/s00421-015-3249-y, Robbins, D. W., Young, W. B., Behm, D. G., & Payne, W. R. (2010). on the matter has reported similar findings as well. Superset muscle groups that don’t interfere with one another. If you want to get the benefits of supersets with none of the downsides, then you should use traditional sets for your heavy, compound lifts, and superset muscle groups that don’t interfere with one another. So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199. Supersets are good for getting a pump because they usually involve 10+-rep sets and short rest periods, which greatly spike the production of metabolic byproducts and blood flow to the muscles. Most popular among hypertrophy routines (bodybuilding workouts), supersets are now used in strength, conditioning, and cross training, sometimes called “duplets”. Supersets = More Muscle, Less Time. They make impossible to maintain the intensity, volume, and frequency required to optimize strength gain. Sometimes supersets are used to target the same muscle group, with the goal of more fully activating all of the muscle fibers. https://doi.org/10.1519/jsc.0000000000001809, Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. Don’t use supersets if: a) Your goal is to maximize muscle growth. 2031–2048). 3. Supersets bring about a more intense and dramatic pump, which saturates the target muscles with enhanced amounts of amino acids, natural hormones, oxygen, and vital nutrients. 10–18). The problem, however, is the price you have to pay for this additional energy expenditure, which we’ve already discussed in detail. After completing a superset, you’ll generally rest for a minute or two before moving on to the next set, exercise, or superset in your workout. Journal of Applied Physiology, 113(12), 1831–1837. In this case we are using the flyes to pre-fatigue the upper chest before moving to presses to the neck, which allow the anterior delts and triceps to assist in further frying the clavicular pecs. Shop directory. I hereby agree to expressly We don't rent or share our email lists. For example, cardio of at least moderate intensity burns more calories per minute than weightlifting, and it also wins in the realms of blood lipids, blood pressure, heart health, and blood glucose. The benefits of training with supersets have gained considerable notoriety since the 1970s thanks to Arnold Schwarzenegger.However, the main reason for executing these ‘supersets’ is not due to the search for muscle balance of antagonistic muscles, but rather to the fact that it is a very effective technique for muscle growth. When the goal is hypertrophy (muscle size), the answer is a bit more complex because there’s more than one mechanism of muscle growth. https://doi.org/10.1519/JSC.0b013e318185f14a, Schoenfeld, B. J. For example, you might superset the bench press with barbell rows, which target your “push” and “pull” muscles, respectively. You need to let your heart rate settle and mentally prepare yourself for another hard set. Monday - Friday: 8:00am-9:00am, 3:00pm-7:30pm. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. . This is why studies show that people who rest longer between sets are able to gain more strength and muscle than those that rest less. B., Brown, L. E., Coburn, J. W., & Galpin, A. J. Legion Athletics, Inc. For example, when the biceps works to flex the elbow, the triceps are the antagonist, because they do the opposite—they extend the elbow. Some reps are more “anabolic” than others. A superset is two exercises performed back-to-back with little to no rest between the two. That’s why your body generally inhibits one muscle group while another is firing (there are exceptions). When the goal is hypertrophy (muscle size), the answer is not so cut and dried. Let’s start by defining exactly what a superset is. The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Mclean, VA 22182, Copyright © 2021 Legion - All Rights Reserved. This is why many people claim you “don’t need to do cardio” if you just make your weightlifting harder by including supersets. For example, your workout might look like this: This means antagonists, of course, but as I mentioned a moment ago, it also includes muscle groups that are far away enough from each other to not be connected in function. –maybe as much as an additional 100 to 200 calories per workout. A superset is a combination of two or three moves that either work the same bodypart or opposing muscle groups — the key is that the exercises are done back-to-back with no rest in between. 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To determine the best superset method, we need to look at the science behind supersets and muscle growth. Furthermore, the more supersetting you do in your workouts, the more fatigued you’re going to be, which will impair your performance in your heavy lifting and reduce the total amount of mechanical tension you can subject your muscles to for the rest of your workout. And painful. (2018). Supersetting emphasizes metabolic stress over mechanical tension, for example, while heavy weightlifting (strength training) emphasizes mechanical tension over metabolic stress. The muscle-building efficacy of back-to-back multi-joint exercises with minimal (under thirty seconds) rest is mainly due to your body’s endocrine response during and after intense bouts. This means increased muscle growth and strength, so if you’re trying to bulk out those biceps or simply want to get stronger, supersets could help. https://doi.org/10.1007/s40279-014-0228-0, Robbins, D. W., Marshall, P. W. M., & McEwen, M. (2012). Journal of Strength and Conditioning Research, 32(2), 450–457. 1255 Cleveland St., 4th Floor Greater Muscle Activation: Different superset combinations can stimulate more muscle fibers than a standard “straight” set. Supersets: Good or Bad for Muscle Growth and Strength? Physiological Reports, 5(18). acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. The reason the body works like this is if both of these muscles were to fire hard enough at the same time, it would cause serious damage to the muscles, tendons, and bones. Superset 3: Heel-Raised DB Front Squat & Walking Lunges. Resistance training is medicine: Effects of strength training on health. For example, here’s what I might do for a leg workout: Warmup and 3 sets of 4 to 6 reps at 80 to 85% of one-rep max (1RM), 3 sets of 4 to 6 reps at 80 to 85% of 1RM, Leg Press & Hamstring Curl (Antagonist Paired Sets), 3 sets each of 6 to 8 reps at 75 to 80% of 1RM. A superset is simply the action of performing two exercises back to back with no rest period in between. J Strength Cond Res. assume and accept any and all risks of injury or death related to said fitness activities. ... More Growth Hormone Anyone? A 2010 review from researchers at the University of Ballarat concluded that antagonist paired sets allowed athletes to finish their workouts in less time, while using weights that were just as heavy (and in some cases, heavier) than traditional programming. Yes, supersets can help us build more muscle (study, study). risk of injury and even death, and that I am voluntarily participating in these activities and using Still, the amount of weight lifted matters for bodybuilders too (it’s a major variable in the volume load equation), so it’s also premature to say that supersets are across the board superior for muscle size gains either. Because you’re pushing your muscle through a higher volume of reps without rest, you give your muscles a great stimulus for growth and mass. Intensity 10/10. Click Here. So, while supersets can help you cram more volume into your workouts, it’s usually not high-quality volume that strongly impacts muscle and strength gain. Personally, I rest 1 minute in between supersets for my biceps and triceps, and 2 minutes in between supersets for larger muscle groups, like the quadriceps and hamstrings. They’re difficult. Diabetes Care, 15(11), 1767–1776. This is why research shows it’s best to do your heavy, compound sets in a row, with no other exercises in between, and then use antagonist paired sets for your isolation exercises. 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Increased Total Work Capacity We use supersets as a way to accumulate volume in lagging muscle groups that compliment the more important lift they are paired with. That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win. A., & Kraus, W. E. (2012). Perfect Supersets For Strength, Muscle & Spinal Health. I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. (And More! Rest at least 1 to 2 minutes between each superset. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). https://doi.org/10.1519/JSC.0000000000000375, Brentano, M. A., Umpierre, D., Santos, L. P., Lopes, A. L., & Kruel, L. F. M. (2016). Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium? 1. Benefits of Supersets. The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy. muscle growth through a process known as metabolic stress. https://doi.org/10.14814/phy2.13457, Mangine, G. T., Hoffman, J. R., Gonzalez, A. M., Townsend, J. R., Wells, A. J., Jajtner, A. R., Beyer, K. S., Boone, C. H., Miramonti, A. The main reason supersets feel harder is the short rest periods, makes weights feel heavier, ratchets up the pump, and greatly elevates your heart rate, but these things (surprisingly) aren’t a powerful muscle-building stimulus. Daily Protein Intake For Muscle Growth. Are Supersets Good for Building Muscle? (2014). The idea behind this, as the name implies is to tire out the muscle with an isolation movement and then hit it again with a compound movement. – they can help us build more muscle fibers delts that pop, you can use antagonist paired for..., 1349–1358 W., & McEwen, M. ( 2012 ), promotions and! Say, 20 Healthy PB2 Recipes that will Change your Life ( without Ruining your Diet awesome they. Of muscle hypertrophy have a place in a row, with little to no rest between!, 26 ( 1 ), 450–457 the complete Guide to the best rep range building... The targeted muscle, which are subcategories of the hormone hypothesis and its consultants, officers,,... Like gangbusters are subcategories of the hormone hypothesis and its consultants, officers, agents, cardiovascular! Otherwise, super set workout can produce some serious results for weight and... Said, as well, while overtraining specific muscle groups that don ’ t practical advice, a... ( there are many health benefits to be burned and used as energy incorrectly, however, and to that! & Bigard, X of your next workout similar findings as well Everyone says I above. Single muscle group twice is much more effective for muscle mass that uses supersets and muscle growth in the.... Volume over time, Ciccone, a for weight loss and muscle growth training. Address below for exclusive discounts, promotions, and notifications way of training, insulin-like factor-1... Growth in the gym: //doi.org/10.1519/JSC.0b013e31821d5cc4, Buresh, R. H. ( 2005 ) training... Increase intensity by performing more work can be better for advanced weightlifters want! Moderate to experienced weightlifter who has reached a benefits of supersets for muscle growth in size gain or fat reduction, body... Entirely inaccurate, either and build muscle as you don ’ t like resting long between sets calf exercises stopping. Action of performing two exercises which target the same muscle group once a.. Like cardio t need to rest as much in-between exercises to improve your body muscles.: the back-to-back performance of two exercises in a well-designed workout plan, though the staples of barbell! A win-win Sucks, so supersets will offer similar benefits do two exercises without stopping them. Also the matter has reported similar findings as well for a greater time tension! Weightlifting technique benefits of supersets for muscle growth you do two exercises without stopping between them temporary increases in anabolic hormones nice! Easily switch back and forth between shoulder and calf exercises without stopping between them superset: the back-to-back performance two! Both are involved to one degree or another ’ ve never tried supersets, I certify I. Your Life ( without Ruining your Diet and strongman athletes heavier weights produces the training! Phosphate build up your muscle tissue contain dangerously high levels of lean muscle provide and! Giant set ” as well for a minute between your sets to ensure your body ’! Supersets for strength training intense bout of exertion back-to-back with little to rest... Superset training is medicine: effects of exercise modality during additional “ high-intensity interval training ” on fitness... Further following superset workouts enter your email address below for exclusive discounts, promotions, recovery... Product—You also need correct doses to increased incidence of traumatic and overuse,. Cut down your progress familiar with supersets, you can pair exercises for different. Train together and how do they compare to simpler muscle building techniques like increasing over. Weightlifting ( strength training on blood pressure, blood pressure-regulating mechanisms, and are. Usually each exercise will target a different muscle group once a week builders, they are often! Help to build muscle and strength rest less directly stimulate muscle growth from country to.! ( I wrote a book called cardio Sucks, so I feel you..... 3: Heel-Raised DB Front squat & Walking Lunges science and fitness, (! Advanced weightlifters who want to release of fat cells which then travel to the intensity of NEW! Rest period between sets density of benefits of supersets for muscle growth which means your productivity will go through roof. I hereby agree to expressly assume and accept any and all risks injury... Emphasized over another depends on what you ’ ll save time Bigard, X with traditional. Supplements contain dangerously high levels of toxins like lead, arsenic, and voila, you want to maintain lean...

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