Time-Volume Training – Build Muscle Like Clockwork

Product Title: Time-Quantity Coaching – Construct Muscle Like Clockwork

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This technique adapts to WHATEVER you’ve got acquired (or have not acquired!)…and all it’s a must to do is depend to three.

Builds muscle robotically… actually like clockwork… even in skilled trainers of their 40’s, 50’s, 60’s and past!

Develops a base of REAL power that can push the numbers in your max lifts increased and better, with out hurting your joints

Produces “work horse” power for all-day energy and endurance that does not stop or fade out

Recruits dormant muscle fibers that your physique usually cannot entry (and due to this fact cannot develop!)

Works for EVERYBODY from complete newbie to very superior

That is me within the image under at age 46… I have been a coach, coach and bodybuilding writer for greater than 30 years (I began coaching at 16 years outdated), and I’ve developed a “paint-by-numbers easy” coaching system that does ALL of this stuff I talked about above and a LOT MORE.

Proper now, with every little thing occurring on the planet, chances are you’ll be pressured to coach at house with little or no (and even NO) gear…and also you’re in all probability VERY involved about shedding your hard-earned mass and power.

You need not fear, although, as a result of I will GIVE you the answer under.

I really like coaching heavy, similar to you, nonetheless, your physique does not NEED heavy weights or fancy coaching gear to construct muscle and power.

Your physique responds to workload and overload.

In the event you’re coaching with out the advantage of heavy weights for overload proper now, with the intention to proceed to construct muscle and power, it’s worthwhile to change your focus to VOLUME for overload, not depth.

And sure, whereas this implies doing extra units with lighter weight, when you simply begin randomly doing a ton of units like that, chasing fatigue and not using a technique, you WON’T get the outcomes you need.

Coaching density, not coaching depth, is what it’s worthwhile to deal with.

Coaching depth just isn’t a measure of how loud you scream or what number of veins come out in your brow while you raise weights… it is a measure of how shut you might be to your One Rep Max (probably the most weight you possibly can raise in an train for a single rep).

Coaching density is a measure of how a lot work you do inside a sure timeframe.

And whereas there are not any “official” methods to measure it, for instance you bench press 200 lbs twenty occasions in 10 minutes…that works out to a “density” of 400 kilos per minute. If, subsequent exercise, you then get 25 reps in 10 minutes, that is a density of 500 kilos per minute.

This improve in density means a rise in complete workload…and your physique responds to that coaching stimulus by constructing MUSCLE.

Inside only a few exercises, your physique will adapt to this fashion of coaching and begin constructing muscle FAST.

There are a variety of various methods to do density coaching…nonetheless, reasonably than inform you about these, I will inform you about MINE.

I name it “Time-Quantity Coaching” and it is the only solution to make unstoppable progress in your coaching that I’ve ever discovered…whether or not you are coaching at house with hardly any gear, or on the fitness center with a full collection of weights and machines.

THIS is what I used to be speaking about.

Here is how easy my Time-Quantity Coaching methodology is…

Here is what the tactic seems like on 10 seconds relaxation…

You are not altering weights or altering workouts (making it PERFECT for house fitness center or body weight coaching)… you are not even altering reps… you are simply altering REST durations with the intention to enable your muscle tissues to maintain working.

This implies you possibly can ramp up your muscle-building workload with out crushing your nervous system, destroying your joints and even having to THINK about something aside from lifting the burden and counting to three.

You do extra units and reps with LESS relaxation up entrance when you’re stronger (referred to as “entrance loading” by skilled power coaches), then as you fatigue, you do fewer units with MORE relaxation.

This implies you possibly can proceed to carry out QUALITY work for longer…you do not find yourself doing junk units with dangerous type that may result in accidents.

This strategic method will increase your efficient “work” time, maximizing the muscle-building workload so that you just construct muscle regardless of when you’re coaching in a full fitness center or with mild weights or restricted gear.

Two phrases… Progressive Resistance…

Your physique builds muscle when it experiences a NEED to construct muscle.

And one of many STRONGEST “igniters” of muscle progress is a rise in weight.

Sadly, most applications do not clarify how to do that in a manner that tells you EXACTLY when and the way a lot to extend weights. This leaves you to both improve weights too quick, which can shut your progress down… or too sluggish, which can make your progress painfully sluggish.

If you can also make it 1/3 of the best way by the time block on 10 seconds relaxation, then subsequent time you do the exercise, you improve the burden. In the event you do not make it 1/3 of the best way by, then you definately keep on the similar weight.

In case your time block is Quarter-hour and also you make it by 5 minutes of units on 10 seconds relaxation, you’ve got earned the best to extend the burden subsequent time. In the event you make it to 2 or 3 minutes, then you definately keep on the similar weight till you DO make it previous the 5 minute mark.

Then you definately simply repeat the method over time.

The “commonplace” type of Time-Quantity Coaching above is simply scratching the floor of what you are able to do with this methodology. It is one of the crucial versatile and highly effective coaching methods you possibly can have in your arsenal.

I’ve created 13 completely different variations of hypertrophy/muscle-building coaching for TVT equivalent to…

6 completely different variations focused primarily for constructing power, equivalent to…

3 variations that work particularly for fats loss and conditioning and 5 which can be focused particularly for bodyweight-only coaching.

You CAN construct muscle utilizing body weight workouts solely. When you have no coaching gear, otherwise you simply get pleasure from body weight coaching, I will present you find out how to use Time-Quantity Coaching to placed on mass.

This program is a mix of Time-Quantity Coaching and a easy power coaching protocol. These two strategies make the most of the precept of accumulation (quantity) and intensification (heavy weight) to construct muscle and power very successfully. After I examined this program on myself for 4 months, I placed on 8 lbs of muscle with no further bodyfat and added virtually 100 kilos to my top-end deadlift, which is insane.

Due to the high-volume, moderate-intensity nature of TVT, it is wonderful for fats loss coaching. It’s going to not solely assist you burn fats, it is superb for serving to you retain and even construct muscle and power when on a fat-loss weight-reduction plan.

It is a brief, plateau-buster fashion of program. You may take one train and massively overload it with strategic, focused quantity over the course of 5 days. In the event you’re a fan of quick outcomes, this fast, highly effective program goes to be precisely what you are on the lookout for.

Time-Quantity Coaching might be tailored to deal with power. On this program, you will discover ways to regulate rep ranges, kinds and train choice to construct each base and top-end power.

Acquired a specific muscle group it’s worthwhile to carry up? TVT is the right solution to do it with. Focused quantity is without doubt one of the single greatest methods to enhance a bodypart and no different methodology means that you can focus so particularly and successfully on a single muscle group. I will present you precisely find out how to set this up for optimum outcomes.

I discussed only a few of those on the prime of the web page…there are a LOT extra. And now that you already know precisely how the tactic works, you can see the TRUE energy of Time-Quantity Coaching.

Your physique will adapt to this fashion of coaching the one manner it could actually…by constructing muscle in response to the volume-based overload.

And since the system is so regimented… actually like clockwork… it takes all of the guesswork out of constructing muscle. This works regardless of when you’re an entire newbie or a complicated coach…the rules (and outcomes) stay precisely the identical.

Coaching strategies much like this have demonstrated superior ends in analysis research [9, 10, 11, 13, 14].

Consider your power as a pyramid. The larger the bottom of the pyramid, the upper you possibly can construct the height.

In lots of intensity-based coaching applications, you possibly can construct a excessive peak, however you possibly can’t preserve it for lengthy….your physique merely cannot maintain coaching at that stage with out breaking down. Because of this you get injured while you push too exhausting to realize peak power…your joints begin hurting, your muscle tissues cannot recuperate and your nervous system will get exhausted.

In the event you’ve been caught at a power plateau, you need not goal your peak power to get by it…it’s worthwhile to construct your BASE…and that is precisely what Time-Quantity Coaching does.

All of those points are unwanted effects of high-intensity coaching applications the place the depth is not correctly managed or accounted for. Time-Quantity Coaching is a “low stress” coaching fashion that does not destroy your physique.

High-end power (that almost all power applications construct) does not essentially translate into “all day lengthy” power, which is definitely MORE relevant to what you will want in on a regular basis life, particularly when you do any handbook labor.

If you wish to BE a piece horse, it’s worthwhile to TRAIN like a piece horse…and meaning placing in loads of time underneath load. The extra quantity you possibly can work your self with (and nonetheless recuperate from), the extra power, energy and muscle mass you are going to acquire [14, 15, 16, 17].

And there’s no higher solution to put coaching quantity in your physique than Time-Quantity Coaching.

As nicely, with Time-Quantity Coaching, you do not expertise the identical type breakdown and lack of energy that you just do with typical coaching [18, 19, 20].

As I discussed above, muscle tissues solely know workload and overload. The one two issues a complicated coach will do in another way from a newbie is use extra weight or completely different workouts. The rules of density coaching are precisely the identical, no matter whether or not you are simply getting began otherwise you’re a grizzled fitness center veteran.

Now, that is one thing I’ve decided primarily based by myself coaching expertise.

If you raise a weight, your physique recruits simply sufficient muscle fibers to get the job completed. As you get deeper and deeper right into a set, the preliminary muscle fibers get exhausted and your physique recruits further fibers to maintain the burden shifting…till you get to the purpose the place the accessible fibers can not transfer the burden.

In regular weight coaching, you by no means obtain sufficient coaching quantity to recruit each single fiber in a muscle…there are all the time some that do not get entangled.

Time-Quantity Coaching is completely different. Since you’re drilling down and exhausting muscle fibers over a for much longer time frame and with extra quantity, this offers your physique the prospect to activate these dormant muscle fibers that it would not usually have an opportunity to get at.

Extra muscle fibers getting labored means extra muscle progress.

The sub-maximal nature of the exercise signifies that the primary jiffy of the coaching are literally comparatively simple. It capabilities like a built-in heat up.

As an alternative of doing a number of energy-draining “lead up” units to arrange for a number of heavy work units, this method progressively warms your muscle tissues up utilizing your precise work weight on the precise train you are doing. As you get deeper into the time block, your work weight progressively turns into increasingly more difficult, providing you with lots of the similar advantages of high-intensity coaching, with out the wasted time and quite a few warm-up units.

Each single rep you do ought to be completed with excellent type. You’ll by no means have compromised type as a result of fatigue, as occurs with typical coaching applications [21,22, 23]. And since you’ll be doing so many reps with that excellent type, and utilizing a weight that you’ve got full management over, you will be imprinting that excellent type straight into your nervous system.

Since you’re ALWAYS coaching nicely inside your capabilities (and utilizing excellent type!), you are NEVER pushing your physique to the purpose of breaking down. This gorgeous a lot eliminates the potential for acute damage. So long as you retain utilizing good type, you’ll NOT get injured.

You possibly can raise extra weight for longer than you suppose you possibly can…you simply do not understand it but. Psychological toughness is a talent that may be realized and developed. With TVT, your thoughts has to all the time be prepared for the following 3 reps which can be coming in only a matter of seconds.

Most weight coaching units are completed in lower than a minute. Time-Quantity Coaching is principally one lengthy rest-pause or cluster set the place you NEVER get substantial relaxation….generally for so long as 30 to 40 minutes at a time! With this coaching, your psychological toughness and dedication will skyrocket, since you’re consistently training it.

You get the advantages of resistance coaching…since you’re doing resistance coaching (in fact).

The three rep units work the ATP-PC system, which is the “power-oriented” power system. It is energetic for the primary 1 to 10 seconds of labor. Most weight coaching strategies work the anaerobic power system (a.okay.a. the lactate system), which primarily capabilities between 10 to 60 seconds of labor.

Nonetheless, since you’re taking such brief relaxation durations with Time-Quantity, you are working the cardio power system consistently for all the exercise (which is similar system you employ throughout long-duration cardio equivalent to quick strolling).

This provides you the advantages of long-duration cardio coaching along with the advantages of resistance coaching.

Time-Quantity Coaching might be the muse of your total coaching program…or it may be a technique that you just use for a particular bodypart to assist carry it up… or as a technique to get in a fast, efficient exercise while you’re careworn or in a rush.

You need to use it nonetheless it really works greatest for you!

AND I acquired stronger throughout this time. Fairly exhausting factor to do as a 36 yr outdated man shedding that a lot fats that rapidly.

I really like the TVT protocol, man, use this to brag in your work

And thanks for sharing the data, I attribute a considerable amount of these outcomes to your science shared behind the TVT.

“Nick, I need to let you already know I achieved nice
outcomes on my first 30 days of TVT.
I am a 61-year-old man. I added 4 lbs of muscle and misplaced 1 lb. of fats.
Thanks for all you do.”Johnny Starling

Detailed directions on how Time-Quantity Coaching works and find out how to implement it in your individual exercises and applications for optimum outcomes.

The 7 full applications described above…

13 variations of hypertrophy coaching for TVT, 6 variations focused primarily for constructing power, 3 that work particularly for fats loss and conditioning and 5 for bodyweight-only coaching.

An entire, mobile-friendly video library demonstrating each single methodology and exercise included with the Time-Quantity Coaching handbook in order that you already know EXACTLY what you are doing, each step of the best way.

FREE downloads of all future updates to the e-book that I make. And since I used to be actually creating new variations of TVT proper up till the second I launched it, I assure there shall be a lot extra coming. You may get EVERYTHING, no cost.

Full e mail assist from ME, the writer and creator of this system, everytime you want it.

That is an book, accessible by instantaneous obtain so you do not have to attend to get your arms on the data!

In the event you practice at house (or at a fitness center) and have an influence rack you should utilize, it opens up a MASSIVE quantity of workouts you are able to do…a LOT extra than simply squats and bench presses!

You may uncover wonderful, new workouts like…

That is an book, accessible by instantaneous obtain so you do not have to attend to get your arms on the data!

I stand behind my applications 100%. Each idea, approach and exercise has been examined and confirmed.

Nonetheless, if this program does not work for YOU, no drawback. I will offer you again each penny.

Reply: Completely. Your muscle tissues solely know workload and overload…it does not matter if that workload is utilized by way of body weight coaching, a pair of outdated cement dumbbells, or a suitcase stuffed with books and expired cat meals.

The fantastic thing about the Time-Quantity Coaching system is that workload is utilized in such a fashion that even LIGHT weight workouts might be extremely efficient for constructing muscle. Even when you are able to do 50 push-ups, you should utilize TVT to get a robust muscle-building impact from them…it simply comes all the way down to correctly utilized quantity.

Reply: This program works GREAT for girls. The one distinction between how women and men will use this program would be the quantity of weight used and the train choice. The coaching ideas are utilized precisely the identical, male or feminine.

For instance, males usually (not all the time) need to deal with working the shoulders to get a wider higher physique look whereas ladies (once more, not all the time) are inclined to do extra glute-focused work of their coaching. By selecting completely different workouts, you’ll goal completely different targets and features of your physique.

Reply: This program is definitely IDEAL for older trainers. As a result of Time-Quantity Coaching stays away from failure and makes use of sub-maximal weight, you will not see the identical points with joint ache and overtraining that always include heavier-loading, higher-intensity applications. This fashion of coaching shall be even MORE efficient for constructing muscle due to that.

Once more, you will have FULL management over your train choice, permitting you to work with no matter workouts you want, that do not trigger you ache or worsen outdated accidents, and since the system is self-correcting, you will by no means push your self too exhausting and set your self again.

Reply: That and every little thing in between! The Time-Quantity Coaching method is absolutely customizable to no matter coaching stage you are at. In the event you’re a newbie, you are going to select workouts that you understand how to do, with weight that you would be able to simply deal with.

In the event you’re a complicated coach, you possibly can work with a few of extra superior Time-Quantity Coaching variations, equivalent to Single Rep TVT, Closed-Chain/Open-Chain TVT, Countdown TVT and extra.

Reply: This system works regardless of WHERE you practice…at house, on the fitness center, exterior, on the deck of a ship. You possibly can apply the Time-Quantity Coaching protocol to actually ANY type of resistance coaching you want.

The truth is, in this system itself, along with common weight coaching and body weight workouts, I can even present you find out how to greatest do it with distinctive workouts like Farmers Walks and different types of loaded carries. This protocol works AMAZINGLY nicely for stuff like that.

Reply: By no means! The truth is, I’ll inform you a little bit secret…the vitamin part within the e-book principally says “comply with your favourite dietary plan.” This program is ALL about coaching…vitamin is totally necessary, however I selected to not transcend the scope of coaching within the e-book.

So far as dietary supplements go, you do not essentially NEED dietary supplements…nonetheless, they are often useful, and I will inform you which of them are the MOST useful. Backside line, although, do not want any dietary supplements in any respect to see large outcomes from this program.

Reply: As many or as little as you need. You are able to do it a couple of times per week, all the best way as much as six days per week. I offer you full directions within the e-book on find out how to use this program and put the exercises into motion, together with a wide range of applications and advised splits.

You possibly can comply with precisely what I inform you do to with “completed for you” applications or put the exercises collectively to make your individual masterpiece program completely personalized to your coaching fashion and preferences.

Reply: The exercises are 100% adjustable to the time you will have accessible. They are often anyplace between 10-Quarter-hour all the best way as much as 60 minutes…you select the time the exercise takes.

Reply: Positively. The truth is, one of many applications I’ve included within the e-book does precisely that…it is half Time-Quantity Coaching and half conventional low-rep, heavy power coaching. It really works GREAT for constructing mass and power on the similar time.

You are able to do one thing related and use blocks of Time-Quantity Coaching nonetheless you want inside a bigger coaching program. You do not have to just do Time-Quantity Coaching solely. You need to use it nonetheless you want!

Reply: I’ve included plenty of strength-focused exercises within the e-book which can be particularly designed to construct critical power. And although you CAN make progress with mild to reasonable weight, a few of these variations make the most of comparatively heavy weight.

For instance, one of many strategies within the e-book is Single Rep Time Quantity Coaching. As an alternative of doing 3-rep units, you do 1 rep units.

That is phenomenal for constructing power as a result of in a standard set, you usually lose your superb physique place after the primary rep. With this method, you reset your physique into excellent place on each single rep.

And since you’re solely resting 10 seconds between reps, you continue to preserve the nervous system activation from the earlier rep. This retains the nervous system “kindled” and able to activate strongly for the following rep. It feels AWESOME and your nervous will get tuned to that train.

Reply: This program works with nearly any train. That being stated, there are some TVT exercises which can be significantly better suited to compound workouts and a few which can be extra focused to isolation workouts.

General, although, the Time-Quantity protocol can utilized to simply about any motion you want, utilizing just about any type of coaching gear, from body weight to bands to free weights or machines.

That is an book, accessible by instantaneous obtain so you do not have to attend to get your arms on the data!

1. McGuigan, M. R., Egan, A. D. & Foster, C. Salivary cortisol responses and perceived exertion throughout excessive depth and low depth bouts of resistance train. J. Sports activities Sci. Med 3, 8–15 (2004).

2. Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Train and circulating cortisol ranges: the depth threshold impact. J Endocrinol Make investments. 2008;31(7):587‐591. doi:10.1007/BF03345606

3. Gaviglio CM, Osborne M, Kelly VG, Kilduff LP, Cook dinner CJ. Salivary testosterone and cortisol responses to 4 completely different rugby coaching train protocols. Eur J Sport Sci. 2015;15(6):497‐504. doi:10.1080/17461391.2015.1017012

4. Hill EE, Zack E, Battaglini C, Viru M, Viru A, Hackney AC. Train and circulating cortisol ranges: the depth threshold impact. J Endocrinol Make investments. 2008;31(7):587‐591. doi:10.1007/BF03345606

5. Willardson JM. A quick evaluation: components affecting the size of the remaining interval between resistance train units. J Power Cond Res. 2006;20(4):978‐984. doi:10.1519/R-17995.1

6. de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM. Relaxation interval between units in power coaching. Sports activities Med. 2009;39(9):765‐777. doi:10.2165/11315230-000000000-00000

7. Willardson JM, Burkett LN. The impact of relaxation interval size on bench press efficiency with heavy vs. mild hundreds. J Power Cond Res. 2006;20(2):396‐399. doi:10.1519/R-17735.1

8. Villanueva MG, Lane CJ, Schroeder ET. Quick relaxation interval lengths between units optimally improve physique composition and efficiency with 8 weeks of power resistance coaching in older males. Eur J Appl Physiol. 2015;115(2):295‐308. doi:10.1007/s00421-014-3014-7

9. Prestes J, A Tibana R, de Araujo Sousa E, et al. Power and Muscular Variations After 6 Weeks of Relaxation-Pause vs. Conventional A number of-Units Resistance Coaching in Skilled Topics. J Power Cond Res. 2019;33 Suppl 1:S113‐S121. doi:10.1519/JSC.0000000000001923

10. Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance Coaching Quantity Enhances Muscle Hypertrophy however Not Power in Skilled Males. Med Sci Sports activities Exerc. 2019;51(1):94‐103. doi:10.1249/MSS.0000000000001764

11. Ralston GW, Kilgore L, Wyatt FB, Baker JS. The Impact of Weekly Set Quantity on Power Acquire: A Meta-Evaluation. Sports activities Med. 2017;47(12):2585‐2601. doi:10.1007/s40279-017-0762-7

12. Davies T, Orr R, Halaki M, Hackett D. Impact of Coaching Resulting in Repetition Failure on Muscular Power: A Systematic Assessment and Meta-Evaluation [published correction appears in Sports Med. 2016 Apr;46(4):605-10]. Sports activities Med. 2016;46(4):487‐502. doi:10.1007/s40279-015-0451-3

13. Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Results of Low- vs. Excessive-Load Resistance Coaching on Muscle Power and Hypertrophy in Properly-Skilled Males. J Power Cond Res. 2015;29(10):2954‐2963. doi:10.1519/JSC.0000000000000958

14. Denton J, Cronin JB. Kinematic, kinetic, and blood lactate profiles of steady and intraset relaxation loading schemes. J Power Cond Res. 2006;20(3):528‐534. doi:10.1519/18135.1

15. Lawton TW, Cronin JB, Lindsell RP. Impact of interrepetition relaxation intervals on weight coaching repetition energy output. J Power Cond Res. 2006;20(1):172‐176. doi:10.1519/R-13893.1

16. García Manso JM, Valverde T, Arrones L, Navarro-Valdivielso M, Martin Dantas EH, Da Silva-Grigoletto ME. Results of intra-set relaxation on the power to repeat work at maximal isometric power. J Sports activities Med Phys Health. 2016;56(3):214‐222.

17. Tufano JJ, Halaj M, Kampmiller T, Novosad A, Buzgo G. Cluster units vs. conventional units: Levelling out the enjoying subject utilizing a power-based threshold. PLoS One. 2018;13(11):e0208035. Printed 2018 Nov 26. doi:10.1371/journal.pone.0208035

18. Tufano JJ, Conlon JA, Nimphius S, et al. Upkeep of Velocity and Energy With Cluster Units Throughout Excessive-Quantity Again Squats. Int J Sports activities Physiol Carry out. 2016;11(7):885‐892. doi:10.1123/ijspp.2015-0602

19. Jukic I, Tufano JJ. Relaxation Redistribution Features as a Free and Advert-Hoc Equal to Generally used Velocity-Primarily based Coaching Thresholds Throughout Clear Pulls at Totally different Masses. J Hum Kinet. 2019;68:5‐16. Printed 2019 Aug 21. doi:10.2478/hukin-2019-0052

20. Merrigan JJ, Tufano JJ, Oliver JM, White JB, Fields JB, Jones MT. Decreasing the Lack of Velocity and Energy in Girls Athletes by way of Relaxation Redistribution [published online ahead of print, 2019 Oct 23]. Int J Sports activities Physiol Carry out. 2019;1‐7. doi:10.1123/ijspp.2019-0264

21. Tufano JJ, Conlon JA, Nimphius S, et al. Results of Cluster Units and Relaxation-Redistribution on Mechanical Responses to Again Squats in Skilled Males. J Hum Kinet. 2017;58:35‐43. Printed 2017 Aug 1. doi:10.1515/hukin-2017-0069

22. Hardee JP, Lawrence MM, Zwetsloot KA, Triplett NT, Utter AC, McBride JM. Impact of cluster set configurations on energy clear approach. J Sports activities Sci. 2013;31(5):488‐496. doi:10.1080/02640414.2012.736633

23. Tufano JJ, Omcirk D, Malecek J, Pisz A, Halaj M, Scott BR. Conventional units versus rest-redistribution: a laboratory-controlled research of a particular cluster set configuration at quick and sluggish velocities. Appl Physiol Nutr Metab. 2020;45(4):421‐430. doi:10.1139/apnm-2019-0584

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