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How many reps you should do to grow?
In order to gain muscle mass, you should do 6-10 repetitions for each exercise at 70-80% of maximum weight that you can lift.
You can figure out your maximum weight by doing an exercise at your one repetition maximum.
Your one repetition maximum weight is the maximum weight that you can handle safely
for one rep of a given exercise. Take your one rep maximum weight
and multiply the amount by 0.7-0.8 to get your workout weight.
If you are just starting a weight training program begin with light weights
and work yourself up to heavier weights. You don't want to get really
sore or injure yourself by lifting more than you are safely able to.
Take a 60-90 second rest between exercises in each set.
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