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Message: [QUOTE="Lemonhead, post: 255967, member: 28121"] Tips: one set per muscle group. do the whole body no split routines, larger muscles groups first smaller ones last,legs first arms last. No less than 6-reps no more than 12-reps, 12 is the sign to add 5% weight to that exercise next workout. ALWAYS slow 4-seconds up and 4-seconds down, go to failure. yes use a spotter. No more than 13 exercises per workout with 8-10 being best, no more than 1-minute rest between sets with 30 -seconds being best. No more than 3-days a week. Drink a gallon of water a day. A workout performed in this fashion not only develops muscle size and strength but also a high level of cardiovascular endurance. Read "High Intensity Strength Training" by Ellingto Darden Ph.d or any of his other books such as "Living Longer Stronger" Also check out [url]www.cyberpump.com[/url] a HIT site [/QUOTE]