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That contradiction is the real state of the field, and it is more instructive than either the optimism of the preclinical literature or the gloom of the recent headlines
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Once you’ve mastered good form and the moves start to feel easy, up the intensity by either picking up heavier weights and/or progressing to a more challenging variation of each exercise (examples of these progressions are listed beneath the directions for each move towards the end of this article)
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