Whether you use heavy or light weights, lifting them as many times as you can builds strength and muscle. The details of how you go about it are less important than simply making a habit of it, researchers have determined.
After studying the most popular variables among resistance training programs – how much you lift, how often, and how many times – kinesiologists at McMaster University have found all forms of resistance training are beneficial, including body-weight exercises such as planks, lunges and push-ups.
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