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In weightlifting, interval training refers to how many reps and how much weight is used in each set. As an example, a weightlifter doing a set of barbell curls might start with a set of 12 barbell curls at 20 pounds (a warm up set), followed by a set of 8 barbell curls at 40 pounds, followed by a set of 6 barbell curls at 50 pounds.

The idea behind this method is that varying the low intensity high repetition exercise with the high intensity low repetition exercise will stress different fibers in the muscle, leading to more growth.