Keep your loads at a level that allows 6-10 repetitions per set, but don’t eliminate light loads completely, says lead study author Brad Schoenfeld, PhD.
Perform 6-10 rep sets, with heavier loads, and (occasionally incorporate) 20-30 rep sets, with lighter loads, to ensure that you activate both fast- and slow-twitch muscle fibers. This strategy will help you maximize your overall growth.
When lifting heavy loads, remember to increase the poundage gradually, in order to minimize the potential for injury; and allow adequate time for rest and recovery between sets.
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