

So when doing, say, biceps curls or lateral raises, yeah, best not to be doing sets of 5 reps. The smaller isolation lifts are good for doing more reps per set, since you’re less likely to find up limited by your cardiovascular system or pain threshold, and it can be safer. So, if you don’t want to lift more weight, you can just do more reps and still build muscle. Studies show that either increasing reps or weight amount will work.

In addition, you must slowly increase the challenge of the exercise over time by increasing the weight, reps and/or sets.
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