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For muscle size: high weight, low reps, rest low reps, rest... Use as much weight as possible, so much that you can only lift it a couple times. For muscle toning, endurance and general health, high reps, shoot for 20 or more before the muscle is fatigued.

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โˆ™ 2006-06-30 17:54:10
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Q: What kind of sets on the bench press are most effective for your max?
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