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In order to stimulate maximum growth you must utilize a heavy, intense, low rep scheme. The heavy lifting that recruits the white fast twitch fibers which have the greatest potential for growth. However, it's important to be careful not to lift very much. Lifting plenty of for too much can be a catalyst for overtraining.Rest A lot. You grow when you rest, not when you're working out there. Make sure you get 7-9 hours of sleep every night and let your muscles rest a couple of days before training them the moment.
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