初练时，每组重复10次，共练3组，每组的重量逐步加大(第一组：25磅，第二组：35磅，第三组45磅)。
Start with three sets of 10 repetitions and gradually add weight to each set (set 1:25 LBS, set 2:35 LBS, set 3:45 LBS).
借力。在大重量日里，在每组的最后一两次动作里，可以采用借力的方式，这种不标准的动作可以让你在每组大重量训练里多完成几次动作。
Cheating is when you lose your form just for a rep or two on heavy days to help you get some extra reps with some serious poundage.
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