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The numbers of reps depend of your goals (strength, hypertrophy or endurance). The number of sets depends on the muscles you train. The chest or the back can endure more sets than the biceps for example. Regarding the workout length, I am confused myself. I have no idea how you can complete an advanced workout (around 18 to 20 sets in total)in less than 45 minutes as the rest between each set lasts from 90 to 120 seconds.

I warmly recommend you the excellent "Burn the Fat, Feed the Muscle". It explains everything you want to know, simply and clearly.


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