Alpha Muscle Complex If you'd like to improve your muscle mass, then you should do less reps, but lift a greater amount of weight. Start by choosing a particular focus, like the chest area. Start with weights that are lighter than usual to warmup your muscles. You can do upwards of 15-20 reps with these weights, then increase the intensity. The next set should be weights that are heavy enough that you can only complete 6 to 8 reps. The weight should be elevated five lbs and repeated for the final set.

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