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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
この記事は Men's Fitness South Africa の Muscle and Fitness September 2024 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
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この記事は Men's Fitness South Africa の Muscle and Fitness September 2024 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
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