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The lifters were split into two groups: a high-rep group, which lifted at 30–50% of their one-rep max for 20–25 reps a set, and a low-rep group, which lifted at 75–90% of their one-rep max for 8–12 reps a set. Both groups lifted to failure, and did four exercises: inclined leg press, barbell bench press, machine-guided knee extension, and machine-guided shoulder press. At the end of 12 weeks, the authors tested the participants’ muscle mass and found that both groups had made essentially equal gains in strength and size—except for in the bench press, which was higher among the low-rep group, how long does it take for dianabol to start working. Why the equal gains? Total work volume—that is, reps times weight—is a good way to force muscle growth.
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