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A strength training program successfully incorporates up to five sets, one to eight repetitions with heavy loads, as defined by the American Council on Exercise.
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Its maximum repetition represents the heaviest load you can lift successfully, once for a given exercise. ACE defined as a heavy load equivalent to 80 to 100 percent of its maximum representative. Strength training programs to develop their ability to activate the current muscle mass while promoting the slight size increases.
Muscle-Building Programs

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