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To build muscle, it is best to do a variety of repetitions. There is no magic number at which your spine will be hurting (especially as biomechanics do not cause an injury). Try to do one session a week with heavier resistance and repetitions of 4-8, and on the other session with repetition from 8-12 or higher as you do now. This way you will build more ...


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If it's harmful for the spine, it will let you know in the form of pain or exhaustion. Since you're working with weights less than 100kg, there generally isn't much reason to believe that your back can't handle it. Adding 12kg to 86kg isn't a drastic change. Your skeleton has already handled weight on this order for a long time already. If you're able to ...



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