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Originally Posted by Powerstroke
If you want to see the biggest gains it is ONE simple rule.
One body part, ONCE each week.
Bench, once a week, arms once a week, legs once a week and so on..
More rest will be the biggest aide you will get.
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^^Bump to that.
I'm 44 and finding that rest, lower reps and more focused work less often is the key to growth. That and really good food, and lots of it.