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11-14-2011, 10:50 PM
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To build: increase your weight, drop reps. Ideally, you shouldn't be able to do more than about 6-7 reps/set (4 sets per exercise). Do a full body workout twice a week, or do half your muscle groups at a time, alternating every other day with a 2 day 'weekend' break (e.g. for two weeks: AxBxAxxBxAxBxx).

The general rule of thumb is: low reps/high weight will give better strength gains, higher reps/lower weight will give better muscle endurance/cardio gains.

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