Tip 208: When introducing new exercises with unfamiliar motor patterns, high reps are in order. For example, even though the external rotators are mainly made up of fast-twitch muscles, high reps are in order, as most people inter-muscular coordination is poorly developed. Usually 3 sets of 25 reps, within six workouts will produce a burning sensation on those isolated muscles. Once you can feel the burn, you can gradually decrease the reps, as you can now progressively recruit a greater percentage of the cross-section.
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