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If you are familiar with the situation, take a break. Really.

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Now lift the same dumbbell quickly. When you lift weight quickly, doesn't it seem less to you.

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Most of the guys I see in the gym dont spend time working on flexibility and stretching. How best to do.

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Use heavy weight for fairly low reps but in a controlled manner in order to recruit all the motor units of your triceps. As for hand-spacing, this study by Lehman et al.

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