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However, the latest research done by the American College of Sports Medicine shows that a single set of 12 repetitions with the proper amount of weight can build muscle just as efficiently as can three sets of the same exercise. Proper weight is the one that’s heavy enough to tire your muscles,que contiene lida daidaihua, and should push your body to the extent that you are barely able to finish the last repetition. This approach can drastically reduce the time you spend with weights..