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10.1016/j.canlet.2009.04.037 [DOI] [PubMed] [Google Scholar] Link A., Balaguer F., Shen Y., Lozano J

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2 Research cited by Mayo Clinic shows that a single set of 1215 repetitions taken to muscle fatigue can build muscle efficiently in most people. When that becomes easy, gradually increase the weight or resistance. Use one small progression at a time: Increase resistance by the smallest available jump Add a second set before adding more weight Slow the lowering phase to 3 seconds Add one or two reps before increasing resistance Recovery is part of the plan, not a detour