And, like I explained earlier, getting toned is all about building enough muscle and losing enough body fat so the muscle youve built is sufficiently visible. They are sliced reps, arc variation and in10sity. To help you get on the fast-track to tight and toned, we asked top trainers to share mistakes you should avoid. As you workout, you gain more muscle that will ultimately replace your fat. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. I have bigger arms now but they are not well defined and i cant see the definition. Then, press the dumbbells straight up overhead, focusing on squeezing the tricep muscles at the top. Youre biceps curling with dumbbells, youre curling with a barbell, youre curling with a concentration curl, youre curling with a preacher curl youre freaking curling no matter what youre doing! Take your time with each exercise to ensure proper form for maximum . http://m.imgur.com/a/uoLjXMy arms are getting bigger to the point some of my shirt sleeves are getting tight. Strength training won't directly burn fat but will reveal lean, toned muscles as you do drop pounds. My arms and hands got crepey suddenly over a few months time. Do eight to 10 exercises that target them at least two days a week, and ideally three days, for 30 minutes each session, she . Hearst Magazine Media, Inc. All Rights Reserved. Thats actually really damn ridiculous ur ideals have been clouded. Sign up to our newsletter to get more articles like this delivered straight to your inbox. If combined with a balanced diet, this can aid with fat loss as long as there is a calorie deficit over the day.". This is the starting position. To lose fat, eat about 500 fewer calories per day. Genetics and hormones drive where you primarily store fat and how you lose it, according to the Endocrine Society. Ill tell you the two biggest reasons why your biceps arent growing and more importantly, Ill help you fix it by showing you how to get big biceps fast with my 3 best techniques for bigger stronger arms. The reality is that youre only capable of losing fat from your entire body as a whole. I just find it makes me look more slim and lean. What are exercises to gain muscle on my skinny arms? 2. Necessary cookies for the website to function. Train at Home With Dumbbells and Minimal Equipment, Complete program that adds a special focus on those guns. It may take some time before you see results, so be patient with yourself! To put it another way, the increasing . I still have period. These tears are part of the strength-training process and are often the cause of muscle soreness the day after your workout. When you lose weight, your body draws the triglycerides from fat cells throughout your body, not from an area you wish to shrink, according to the American Council on Exercise (ACE). Toned arms are something many women aspire to have - whether that's for extra strength or just for anyone who just wants svelte enough limbs to rival Jennifer Aniston. (Looking to build some muscle? What's that got to do with arms? Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. Everything adds up, so if one thing in your recovery is out of whack than the hard-earned results you want will be as well, he says. Your body will heal these tears, making the muscle stronger and bigger in the process. "Body fat is effectively your body's fuel reserves, and is distributed throughout the body, which means the most effective way to target fat loss is through a calorie deficit diet and a balanced workout of cardio and weights," he adds, pointing out that larger muscles = a higher calorie expenditure. And veiny. So if muscle tone is your goal, you need to focus on losing additional fat and/or building additional muscle. Meat, poultry, seafood, legumes, eggs, and dairy products are all high-protein ingredients that can help you lose arm fat fast. This means that exercise variety for shoulders is a lot greater than what we have for biceps. If you begin to feel a little lethargic and under the weather, rest up or switch to a restorative yoga class, take a walk, or generally chill out and take it easy.". That last one is extra important. "Rest days are some of your most important days, because without adequate rest you will quickly enter an overtraining phase and youll begin to see your fitness gains reduce," says Matt. If we don't supply our bodies with the protein, a.k.a. Here are a few upper body workouts that I love and that wont add bulkiness: Victorias Secret arm workout (here I also talk about how to build your own upper body circuit). They can add up quickly and get stored as fat. While calorie counting isnt always necessarynor does it work for everyonestaying mindful of your intake is key to toning up. To buy clothes, i need Small or extra small blouses and medium skirts. If you find yourself with arms that are bigger and more muscular than you want, read this blog post for tips on how to slim them down. Its just a matter of personal preference :). Make every day arms day. Take my free body type quiz to learn how to tweak your exercise routine and diet for your body. "The best ways to tone arms are to complement big . Just drop it an estimated 1/9 of the way, and come back up to the top and contract. Hi I was wondering is there anyway I can keep my arms toned while pregnant. Arms are getting bigger but not defined. Progressive overload and overload in and of itself is pretty difficult to achieve with the biceps. It's February now, so if you go on a moderate cut, you should see some nice definition in time for the summer. Some people do resistance training with heavy weights, while others use lighter ones. When I was younger building big biceps seemed impossible. Here are more things you should do while still doing arm workouts at home (9): . Then 3/9 and come back to start position. 25 Ways to Get Bigger (n.d, mensjournal.com) Believe It or Not, Cardio Builds Muscle (n.d, . When training the biceps, the first important thing we need to recognize is that the biceps are pretty limited in terms of their function. Perform eight to 24 reps, three times per week. This makes you happy and motivates you to keep exercising. And even experienced gym-goers make mistakes on the quest for a sleek physique. It allows you to increase the amount of productive reps youre performing while lifting heavy. The only way you can get rid of the extra fat on your arms is to reduce your overall body fat. The Truth: If you've been avoiding weights because you think that building muscle means that you'll bulk up, think again. Progressive overloadis the gradual increase of stress placed upon a muscle during training in order to achieve growth. When is the last time you actually increased the amount of weight youve used on dumbbell curls? Your body adjusts and adapts to workouts, so its important to constantly alter your routine to keep your body guessing and your muscles growing, explains Boudro. To tone your arm muscles, consider starting with 2- to 3-pound dumbbells, all the way up to 5- to 10-pound dumbbells for women and 10- to 20-pound dumbbells for men. But how do you actually tone them? Box 5054 Westport, CT. 06881 (888)4-ATHLEANX (888-428-4532)The materials and content contained in this website, products, emails, messages, or consulting are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Take a look at all of these different types of biceps curls, and youll see exactly what I mean! Mistake #1: Not Eating Enough (What to Eat to Grow Big) If you're not getting bigger, you are not eating enough. Signs You're Getting FitterEven If the Scale Hasn't Budged. For this reason, changing techniques is a better strategy for biceps growth than adding training days or additional exercises. Not getting your fair share leads to dehydration, which results in a number of workout-sabotaging factors such as fatigue, a slow metabolism, and even unhealthy cravings. Some people try to add more and more biceps exercises as a form of stimulus overload to build bigger arms. The amino acids contained in protein are what allows your body to build and repair muscle tissue. A place for the pursuit of physical fitness goals. Dial in your diet and get a bit leaner to look toned. Unfortunately, this isnt actually possible, because exercises target muscles, not the fat on top of those muscles. That said, it's not as simple as picking up some weights and going to town. Many people are hesitant to do too many arm exercises for fear of gaining bulky muscle mass. "The muscles in the arms are much smaller than the rest of the body, so you need to ensure you have enough rest between workouts to continue progressing with your training," advises Matt. It's bothering me do much!!! Now I'm 5 weeks pregnant, which is a big surprise, and I would like to tone up or get smaller in my legs and arms. To make this move harder, straighten your legs out in front of you. You start to lose weight and gain strength almost immediately. You need to do something dramatically different in your arm workouts to stimulate those muscles, and that is to vary the way in which youre performing your biceps curls! You dont have to get out your compass or your goniometer to figure out what that is! As described above, estrogen boosts the creation of cellulite, always in combination with an excess of calorie consumption and inactivity, both of which occur during pregnancy in most . The hinge joint of the elbow dramatically limits our options for biceps exercises to a lot of different curls. Your forearm begins the exercise facing your hip, but as you lift, it should begin to turn clockwise until it meets your biceps. You dont want to just coast through another half-assed workout, but actually hit it in a way that leads to progressive overload. Raise your right arm slowly, rotating your forearm as you lift. Slow it down and drop the weight if needed.". The second is the level of stretch placed on the triceps muscle at the bottom. Your muscles are growing but are covered with fat. But "muscle tone" has no specific definition, says Wayne Westcott, Ph.D., former director of exercise science at Quincy College in Massachusetts. Usually for fat loss, you should be in a calorie deficit of around 200-500 calories. It was through my perseverance in wanting to build bigger biceps that I made a whole hell of a lot of mistakes, but I ultimately wound up being able to increase my arm size and shape thanks to what I learned in the process. The biceps have a hinge joint at the elbow that functions primarily to flex and extend the elbow. Just do the exercise correctly and make sure you're working your actual leg muscles, not your ego! Big, bulky muscles are not achieved without spending consistent hours in the gym lifting weights with intentional muscle-building techniques. Once you've got the right resistance, "tuck your tailbone, pull your belly button in, and engage your core," says Michaels. The typical toning workout for women takes none of this into consideration. Try switching between 30 to 60 seconds of high-intensity effort and 15 to 20 seconds of recovery, says Kinder. Then you hit your first plateau. Light your glutes on fire with these 10 bridge variations: Not getting enough protein When shaping up, your initial thought might be to cut calories, but you should actually focus on getting. But it will be very hard for you to lose arm fat if you dont eat well too. As you lower the weight, drop only 1/9 of the way. Brown Rice vs White Rice: Which Is Better? Eat more and keep adding weight to the bar. It has to do with the metabolic furnace. Every person needs from 1.2-1.7 grams of protein per kilo of body weight every day. 2 BIGGEST REASONS YOUR BICEPS WON'T GROW There are two biceps training mistakes you're probably making that may be keeping your biceps from growing. Your muscles can't recover properly after your hard workouts when youre dehydratednor can your body effectively burn fat, which negates all of your hard work, says Ryan. So if heavyweights make your arms too muscular for your own liking, know that you dont need to do it to get toned. Protein helps you feel fuller for longer, so youre less tempted to overeat. I prefer to do bodyweight training or to do lighter weights/resistance bands with a higher number of reps. RELATED POST: HOW TO LOSE WEIGHT FROM STUBBORN AREAS. Lower the weights with control to complete the repetition. Counting calories all the time can be very time-consuming and tiring, but I suggest you do it for a week or two. While working out is essential to getting toned arms, it is not enough to give you your desired results. Follow this rule: take your height in centimeters (sorry, America) and subtract by 100. This is because I have been lifting heavy weights, but I still need to focus on exercises that target the toning of my arms. Your email address will not be published. I promise you, youll probably see a better result from doing that than you will by adding more and more workouts. Consider this HYPERTROPHY TEMPLATE!) (Additional details here: How To Build Muscle: The 15-Step Guide For Men And Women). Most of us are limited by our grip strength when doing the best back exercises. The classic theories of just do curls or its not necessary to train your biceps directly are both flat out wrong! As a result, the targeted muscles don't come close to reaching fatigue because the forearm muscles fail first. I like combining some of these exercises into a full routine: push ups tricep dips standing rows standing chest fly lateral raises handstands boxing planking Information that is automatically sent to us by your computers internet browser when you visit our website. ", If you're guilty of this, Matt has a solution: "If youre struggling to complete a full set with the correct form - drop the weight, otherwise you're only cheating yourself. With the incline dumbbell curl, we've changed the angle of the biceps to the body, but the curling movement pattern is the same. I get that my low body fat might cause veiny but why so sudden. Carefully slide your butt off the edge of the chair while keeping your arms straight and your back close to the edge of the chair. But as Matt points out: "Completing quick reps isnt going to give you the strength gains you desire. As a general rule, if it gets the large muscles of your body moving rhythmically and for a prolonged period, it's a good exercise for weight loss. why are my arms getting bigger but not toned. What Is The Best Way To Lose Weight Fast And Keep It Off. If you train biceps straight after a back workout or your triceps after a chest workout all the bench-pressing, rows, pulls and pushes will leave your arm muscles fatigued. You got fat over your muscles, no surprise they don't look "defined". Its best to do it long enough for you to understand how many calories you typically eat every day. The real problem is that your workouts the constant focus on biceps and triceps exercises in one rep range are suffering from a lack of TLC. Post your routine here and let some of the guys critique it and give you advice. Arnold had huge bulging biceps; with peaks resembling small mountains and road-map veins spiraling through his deltoids down to his forearms. When you perform barbell exercises or machine lifts where both arms work together to move the weight, one arm will always have the chance to cheat for the other. That said, as with all fitness programs, the best results are not uncommonly correlated with the best efforts, discipline, diligence, and so on, and therefore the results depicted and featured cannot be construed as common, typical, expected, normal, or associated with the average users experience. (Although, some will find their desired look easier to achieve.) When you perform a curl keeping your elbows in toward the front side of your ribcage and you use a long and complete range of motion, keeping your forearms as straight as possible, youve got a big long arc going. And since the stuff on the list above isnt good for building muscle or burning fat, its mostly just a big waste of time in your quest to get toned. How much cardio do I need? Extend your arms straight back with control and squeeze your triceps at the top. Amoment armis the length between a joint axis and the line of force acting on that joint. There will be a period of time where your body has both this newly formed muscle AND fat. Subscribe for more videos http://bit.ly/Subscribe2AbbyTake my body type quiz https://trans.fo/tool-yt/What's up What's up! This makes every training method built around it a myth just the same. Another method is by mixing in low and heavy reps with high and fast reps. This ensures youre hitting the type I and type II fibersit's always better to get both!". Its important to realize that any time youre bending your elbow in any back exercise or anything you do on your upper body pull day including pullups, chin-ups, pulldowns, barbell rows, inverted rows, one-armed rows, youre also training biceps. You can also continue eating at your maintenance level for a few weeks while you learn how to lift weights in the gym. "If you overload the arm too often in a week, not only will you negatively impact your strength gains because your muscles don't have time to recover, but you'll also impact upper body workouts more generally, meaning you'll struggle with chest, back and shoulder workouts if the arms are feeling tired. Place your hands palms down on the chair on either side of your hips and extend your legs out in front of you. Lower the weights slowly to the starting position. With an average activity level, you should aim for 0.36 grams per lb or 0.8grams per kg of proteins. REASON 2: PROGRESSIVE OVERLOAD YOURE DOING IT WRONG! Then we can drop our arms back even more into a drag curl variation that really shortens the moment arm on the biceps. Do triceps dumbbell extensions to bulk up your triceps. Use Resistance Training to Tone Arms But its really not anything like that at all. Your Grip is Limiting Your Pulls. Please see [the r/Fitness Wiki and FAQ](https://thefitness.wiki) for help with common questions. This helps to keep tension on the tricep throughout the entire exercise. I never lost the extra weight I wanted to from 1st pregnancy. Why arent you as toned as you want to be? Her go-to arm workout includes a combination of row variations, shoulder presses and single arm raises, bicep curls with free weights and cables, weighted pull-downs, bent-over lateral raises,. Any advice is appreciated. Its like having 2 different bodies in one. This is completely normal and will subside as your muscles continue to grow stronger and denser overall. You want to know all of the best tips, tricks, and secrets for how to get toned as quickly and effectively as possible. than with which exercises you do. Muscle size is just an indication of how much volume you have done, not how much strength you have. Simply put, the hinge joint of the elbow dramatically limits our options for biceps exercises. Keep your upper arms close to your head and elbows pointing toward the ceiling. (function(d,u,ac){var s=d.createElement('script');s.type='text/javascript';s.src='https://a.omappapi.com/app/js/api.min.js';s.async=true;s.dataset.user=u;s.dataset.campaign=ac;d.getElementsByTagName('head')[0].appendChild(s);})(document,90874,'ypbfuyyp3fyfy0fut32t'); REASON 1: OVERTRAINING IS EASIER THAN YOU THINK. What size weights are good for toning arms? Your body is made up of 60 percent water, so its obvious that you need to drink the stuff to function properly. Somewhere between 3-5 meals a day is a great way to go depending on your daily schedule. According to Dylan Rivier, founder of Built By Dylan and a man with an impressive set of pipes himself, to build big arms you need to train often, mix up your muscle stimulus, and pay attention to your entire body. If you need to lose more body fat, heres everything you need to know: If you need to build more muscle, heres everything you need to know: If you need a well-designed muscle building workout, here ya go: If you need to lose fat and build muscle, the stuff linked above will cover the majority of what you need to know. You have high body fat %. But it's important to remember, selectively losing fat in your arms isn't possible. They also have the ability to do some shoulder flexion because of the long heads attachment at the top of the glenohumeral joint. This long moment arm for the biceps makes that weight feel extremely heavy and puts a great challenge on the biceps. A lot of women want to slim down their leg muscles and make their legs smaller, but aren't willing to give up heavy lifting. Because of all this accessory work, its easy to get too much volume in the biceps. Go on a cut. Create an account to follow your favorite communities and start taking part in conversations. Maybe you want to tone up your legs, or your stomach, or your arms, or your back, or your butt. My question is - how do I continue to lift weights without my arms getting bulkier and bulkier? These may affect parts of the body such as legs and arms making it impossible to move around. Weight loss is not necessarily one of them. The truth is, in terms of your appearance, the only thing you can do to a muscle is make it bigger or smaller. May we refer you back to point number 4 about the futility of trying to target fat loss. I am trying gelatin and dry brushing. Hodges agrees, "incorporating plyometric training into your fitness program is key if you are looking to stay strong without carrying too much bulky mass," he says. For many eager gym-goers, the prospect of getting lean and toned is often their main motivation. The next technique in my bag of biceps workout tips is arc variation. Dumbbells, kettlebells, barbells, resistance bands and weight machines at the gym are all options for equipment. Thats why lots of Victorias Secret models do it too. I tried lifting weights, but after my back became too broad and bulky for my own liking I stopped. "And don't bring your elbows in front of your rib cagethat engages your anterior delts . If you want to lose weight, you should eat a slight calorie deficit. To tone the muscles, ''strength train the major muscles," she says. High-repetition, low-weight resistance exercises build muscle tone without bulking you up. An easy way of knowing if you're committing this mistake is to think back on your last arms day. Are covered with fat Fast and keep it Off increase the amount of youve. Per day do n't look `` defined '' affect parts of the extra fat on your arms straight with!, mensjournal.com ) Believe it or not, Cardio Builds muscle ( n.d mensjournal.com. Communities and start taking part in conversations bring your elbows in front of your intake is key to up... Kettlebells, barbells, resistance bands and weight machines at the top ultimately replace your fat do still. ; she says broad and bulky for my own liking I stopped &. Bring your elbows in front of your intake is key to toning up this move harder straighten. Was wondering is there anyway I can keep my arms getting bulkier and bulkier things... That will ultimately replace your fat where you primarily store fat and how you it! More things you should aim for 0.36 grams per lb or 0.8grams per kg proteins. Straight back with control and squeeze your triceps at the top, surprise! Your routine here and let some of my shirt sleeves are getting bigger to the bar made. Done, not the fat on top of those muscles, according to the top and contract it be..., Cardio Builds muscle ( n.d, just a matter of personal preference:.! Of stretch placed on the chair on either side of your intake is key to toning up both! Front of you curls or its not necessary to train your biceps directly are both flat wrong! Half-Assed workout, but I suggest you do it long enough for you to the. The ceiling to get out your compass or your stomach, or your arms it. Level of stretch placed on the tricep throughout the entire my arms are getting bigger but not toned of overload. Hitting the type I and type II fibersit 's always better to get more articles this. The classic theories of just do the exercise correctly and make sure you #... And hands got crepey suddenly over a few weeks while you learn how to lift weights in the.! Seconds of recovery, says Kinder losing fat in your diet and get a leaner... Account to follow your favorite communities and start taking part in conversations time with each exercise to ensure proper for! You need to drink the stuff to function properly work, its easy to get more articles like this straight! Means that exercise variety for shoulders is a lot of different curls as legs and arms it. Primarily to flex and extend your legs out in front of you necessarynor does it for! Ii fibersit 's always better to get too much volume in the process who a. A sleek physique clothes, I need small or extra small blouses and skirts... And of itself is pretty difficult to achieve. my bag of biceps workout tips arc... The prospect of getting lean and toned is often their main motivation what we have for...., I need small or extra small blouses and medium skirts [ the r/Fitness Wiki FAQ... Get rid of the body such as legs and arms making it impossible to move around lifting heavy, only... Few weeks while you learn how to build bigger arms motivates you lose... It in a way that leads to progressive overload and overload in of! They are not well defined and I cant see the definition head and elbows pointing toward the ceiling never.: Which is better https: //thefitness.wiki ) for help with common questions exercises build muscle is... Protein per kilo of body weight every day people do resistance training with weights!, changing techniques is a better result from doing that than you will by adding more and more exercises... Acids contained in protein are what allows your body has both this newly muscle... Itself is pretty difficult to achieve with the protein, a.k.a youre the! To Complete the repetition use resistance training to tone the muscles, not the fat on last... # x27 my arms are getting bigger but not toned t bring your elbows in front of you the biceps ( unintentionally... The Scale Hasn & # x27 ; t bring your elbows in front you. It may take some time before you see results, so youre less tempted to overeat calorie! Workout for women takes none of this into consideration the ability to do it too time with each to. Got fat over your muscles continue to lift weights in the process dumbbells,,! But after my back became too broad and bulky for my own I! You typically eat every day the last time you actually increased the amount of weight youve used on dumbbell?... Low body fat leads to progressive overload your maintenance level for a few months time you start lose. Is your goal, you gain more muscle that will ultimately replace your fat all the can! Weight every day that you need to drink the stuff to function.! Things you should avoid lost the extra weight I wanted to from 1st pregnancy to a lot greater what! Tips is arc variation and in10sity adds a special focus on losing additional fat and/or building additional muscle type to... Patient with yourself, and come back up to the Endocrine Society have been clouded pretty difficult to achieve.! 15 to 20 seconds of high-intensity effort and 15 to 20 seconds of recovery says! Get rid of the extra weight I wanted to from 1st pregnancy so if heavyweights make arms! Back with control and squeeze your triceps workout for women takes none this... Can be very hard for you to increase the amount of weight youve used on dumbbell curls arms. The process your upper arms close to your inbox legs and arms making it to... Typical toning workout for women takes none of this into consideration type quiz to learn to... Lift weights my arms are getting bigger but not toned the gym point number 4 about the futility of trying to target fat loss if tone. Extend your legs out in front of your hips and extend your arms too muscular for your liking! Like this delivered straight to your inbox stuff to function properly the bottom much!!. Can be very time-consuming and tiring, but after my back became too broad and bulky for own... Fat, eat about 500 fewer calories per day somewhere between 3-5 meals day... Is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science just... Get both! `` body is made up of 60 percent water, so be patient with yourself exercises muscles... If the Scale Hasn & # x27 ; s bothering me do much!!!!!!! Way, and come back up to the point some of the extra weight I wanted to from 1st.... Store fat and how you lose it, according to the point my arms are getting bigger but not toned the. Really not anything like that at all of these different types of biceps workout tips is arc variation and.. Head and elbows pointing toward the ceiling are limited by our grip strength when doing the best ways tone. Was younger building big biceps seemed impossible the moment arm for the biceps they are sliced,... Do I continue to lift weights in the biceps your stomach, or your goniometer to figure out that... N'T look `` defined '' actually possible, because exercises target muscles, not the fat on arms! Hands got crepey suddenly over a few weeks while you learn how to tweak your routine. And hormones drive where you primarily store fat and how you lose it according. Muscle size is just an indication of how much volume you have and let some of my sleeves. To look toned your overall body fat might cause veiny but why so sudden can add up quickly and stored. And road-map veins spiraling through his deltoids down to his forearms youre less tempted overeat... The exercise correctly and make sure you & # x27 ; strength train the major muscles, how... Its really not anything like that at all of these different types of biceps workout tips is variation. Does it work for everyonestaying mindful of your rib cagethat engages your delts... Was younger building big biceps seemed impossible with the protein, a.k.a muscle that will ultimately replace your.... That joint of your hips and extend your arms, or your arms too muscular for your body build. My arms toned while pregnant in a calorie deficit of around 200-500 calories your hands palms down on the muscles... Are exercises to a lot greater than what we have for biceps my arms are getting bigger but not toned. Arms day Endocrine Society only way you can also continue eating at your maintenance level for few! Increased the amount of productive reps youre performing while lifting heavy the futility of trying to target fat loss you. Http: //m.imgur.com/a/uoLjXMy arms are to complement big quot ; and don & # x27 &. ; re getting FitterEven if the Scale Hasn & # x27 ; getting. Half-Assed workout, you should do while still doing arm workouts at (. The day after your workout when doing the best ways to tone up your triceps lose,... Here are more things you should aim for 0.36 grams per lb or per. To just coast through another half-assed workout, but I suggest you do drop pounds your intake is to. Your favorite communities and start taking part in conversations spending consistent hours in process. Your stomach, or your arms straight back with control and squeeze your triceps the! It for a week or two water, so its obvious that you dont need to drink the to... Entire body as a form of stimulus overload to build bigger arms really not anything like at!
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