LogFAQs > #881479267

Use weight you can handle, and go slow and steady with your reps. By that I mean don't just hammer out as many as you can, but go slowly, and always use proper form. You should be able to feel the strain on the specific group you are working if doing it correctly. I recommend sets of 8-12. It's a nice intermediary between gaining mass/defenition. Nutrition is just as important though. Get some carbs and protein in you asap after the workout.