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No matter the exercise, a steady pace that focuses on technique will offer the best results over repetitions pushed out too quickly. Don't rush, and focus on doing each rep with proper form.NO2 Core Remember carbs when you want to build muscles. Carbs provide you with energy that lasts through your entire workout. If you are limiting carbs, you run a risk of your body breaking down protein in order to get energy. http://www.supplements4tips.com/no2-core/