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1) In Phase 1 (weeks one to four), you’ll lay the foundation for future size gains selecting your 12 rep max for your base line working weight.

2) In Phase 2 (weeks five to eight) you’ll go a little heavier, selecting your 10 rep max, right in the middle of the magic growth range.

3) in Phase 3 (weeks nine to 12), you’ll put your expanding muscles to maximum use. Keeping with the theme of progression, your eight rep max will serve as your base weight.

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