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If your goal is to shape up as well as build up muscles then the following types of sport are particularly suitable to help you reach this goal:
Weight training and aerobics, gymnastics with or without dumbbells or stretch bands.
Important:
In order for optimal muscle growth, the exercises should be done with 65-85% of maximum strength, slowly and continuously repeated 8 - 15 times. Beginners should start with 1 to 3 sets. Those more advanced in exercise should do 3 to 5 sets of 8 to 15 repetitions.
Weight training should be done at least twice a week. Muscle growth is optimal if the muscles are given a day's break to recover. The loads need to be increased continuously in correspondence to the muscle and strength growth.
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Starting Strength, 3rd edition,
Mark Rippetoe
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You Are Your Own Gym: The Bible of Bodyweight Exercises, Mark Lauren, Joshua Clark
Men's Health: The Book of Muscle--The World's Most Complete Guide to Building Your Body
Strength Training Anatomy-3rd Edition, Frederic Delavier
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