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The most effective way to stimulate muscles is with a system known as progressive resistance. This approach can take about three hours a week and includes days, once a week or so, when you lift weights so heavy that you can do only three to five repetitions before your muscles are too tired to lift again.
Other days are devoted to moderate resistance, with weights you can lift 8 to 10 times. And then you should have some light days, with weights you can lift 12 to 15 times before your muscles tire.
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