30 ways to get stronger

To celebrate MF's 30th year, we present our 30 top tips for turning yourself into a lean, mean, brawny, beach-ready machine

1 THROW YOUR WEIGHT AROUND

Using machines to train can get you just as big as throwing up free weights, according to a recent study.

2 Go to bed with casein

Supplementing with casein - a slow-digesting protein powder - before you sleep has been shown to stimulate overnight muscle growth. Also, a study from the Journal of Nutrition found that protein supplementation right before sleep boosts muscle synthesis by almost 22%.

3 Squeeze, please

Squeezing the bar hard for three to five seconds before your set gives you a connected feeling throughout your body and primes you to stay tight during the lift.

4 Lighten up, will ya?

Research from McMaster University in Canada has shown that lifting with lighter weights (up to 50% of max) for 20 to 25 reps, matched the gains gotten when lifting up to 90% of max for eight to 12 reps. The key to it all is making sure you lift till the point of fatigue.

5 JUMP FOR GREATER MUSCLE GAINS

On leg days do 3x3, resting 60 seconds between each set - the central nervous system recruits more muscle after explosive exercise.

6 Consume creatine

Research published in the journal Nutrients found that 5g of creatine supplementation four times a day for six days gave a group of athletes a 6-kilogram bump in 1RM in squats.

7 Gym It Up, Part 1

Research that appeared in the Journal of Exercise Physiology Online showed insignificant differences in gains in three lifting protocols: two times a week, three times, or four. The exercises included eight resistance movements with three sets of 10 to 12 reps.

8 Mind your performance