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Site rotation is essential for long-term comfort and safety

Moderate loads (60-80% of your one-rep max) for 3-4 sets of 8-12 repetitions per exercise, covering all major muscle groups twice per week, is sufficient for most people

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[Google Scholar] 11.Shen S., Liu B., Fanti C., Bromberg M., Chen Y., Chang C., Iyengar N.M