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In response to an earlier question, I find that doing higher reps on muscle groups such as calf muscles and triceps gives me better results. I rep between 15 and 20 for these and drop the weight accordingly. It also helps a great deal when you ensure you are getting enough protein. I use SAN V12 creatine as well to really help me break down the muscle by training harder and for longer periods of time. I find my recovery much improved also. The real key is to make sure you are getting enough protein in to your muscles to help them to grow and recover.