Research consistently shows that training a muscle close to failure (1–3 reps before you absolutely can’t do another) is one of the strongest triggers for growth. Studies comparing light weights (30% of 1RM) and heavy weights (80% of 1RM) found
How to use it:
Aim for 6–12 reps per set for most exercises.
Choose a weight where the last 2 reps feel very hard but your form is still solid.
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