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You do want the motion to be forceful wp pol to fatigue the muscle, but also under control. Do proper warm-up dynamic stretching and light cardio (jumping jacks, hopping up and down).

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Reception rest-pause can not be used at every training. It can be used no more than once per weekly cycle, making one training session as difficult as possible for a particular muscle group. Do not use this form of training alone.

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Negative repetitions very effectively affect your muscles, giving them maximum load. And after performing negative repetitions for muscle recovery, you will need much more time.

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