Light load training can stimulate hypertrophy (or limit atrophy) as effectively as heavy load training but you have to use enough intensity (within a rep or two of failure) to achieve maximum muscle fiber recruitment to create the stimulus necessary for an adaptive response (super compensation). FYI!! Battle ropes do nothing for muscle!
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Continually over-restricting calories to drive the scale down won’t improve your placing in shows. You need to build and maintain muscle to create shape and firmness.

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