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Looking for a good pump? Try this biceps, triceps, and shoulders workout. We’re going to vary the rep range today. High reps: (15-20) = lighter loads, but lots of metabolic stress, still effective. Moderate reps: (8-12) = classic hypertrophy zone. Low reps: (4-6) = Heavier loads, great for strength and recruiting big motor units. According to Brad Schoenfeld, “We recently published a Meta analysis… Hypertrophy can be obtained across a wide spectrum of rep ranges, as high as 30 RM per set. Provid
Looking for a good pump? Try this biceps, triceps, and shoulders wor…
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What is spectrum efficiency?
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