![THE GYM COMMANDMENTS THE GYM COMMANDMENTS](https://cdn.magzter.com/Men's Fitness/1737708369/articles/kHKvmlQk71737723192045/THE-GYM-COMMANDMENTS.jpg)
1 Prioritise Compound Lifts
Compound exercises, where there is movement at two joints so you work multiple muscles groups, should be the cornerstone of any workout programme whether you're training for size, strength or fat loss. “The bench, squat and deadlift offer the most return on investment for your time and effort, and in order to get bigger, you have to get stronger,” says Ben Esgro, an NCSA-certified strength and conditioning specialist.
2 HAVE A CLEARLY DEFINED GOAL
“Without a clearly defined and challenging physique goal, you're never going to get the results you want,” says Ultimate Performance founder Nick Mitchell. “The best transformation candidates I have ever worked with are women wanting to get into shape for their wedding. Why? Because they have a laser-focused goal. You need the same to make major changes to your body.”
PERFORMANCE UPGRADE
Stack your odds of staying on track with your plan by scheduling all your sessions for the week ahead. On a Sunday, get out your work diary and “book in” your workouts, with the first session scheduled for Monday. Starting your week positively will massively increase your chances of sticking to your weekly workouts.
3 GO LIGHTER WITH ISOLATION LIFTS
To grow a muscle to its maximum potential, you must hit it with isolation moves - but that doesn't mean lifting super-heavy. “Take the arms: your triceps and biceps take a pretty solid pounding every time you train your chest and back, so direct arms training requires a smarter approach,” says leading physique coach John Meadows. “Lifting lighter and prioritising getting a good pump - through perfect range of motion and controlled time under tension - will work the muscle fibres far more effectively. And the better you can isolate a muscle, the bigger it will get.”
4 Keep Tension on Your Muscles
Esta historia es de la edición February 2025 de Men's Fitness UK.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición February 2025 de Men's Fitness UK.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor? Conectar
![SCIENCE SAYS...EXERCISE CAN HELP IMPROVE MEMORY SCIENCE SAYS...EXERCISE CAN HELP IMPROVE MEMORY](https://reseuro.magzter.com/100x125/articles/498/1972365/NwME79pAj1737724142288/SCIENCE-SAYSEXERCISE-CAN-HELP-IMPROVE-MEMORY.jpg)
SCIENCE SAYS...EXERCISE CAN HELP IMPROVE MEMORY
We all know that exercise W delivers proven physical benefits. Most smart watches can tell us whether our endurance levels are improving. But what about the mental health benefits? These metrics have always been more anecdotal - and therefore harder to measure.
![DON'T DROP THE BOMB DON'T DROP THE BOMB](https://reseuro.magzter.com/100x125/articles/498/1972365/d5xC5a9YF1737721992268/DONT-DROP-THE-BOMB.jpg)
DON'T DROP THE BOMB
Could a 100g post-workout protein-bomb actually work?New science has just overturned the standard advice on protein with some surprising results for post-workout nutrition
![ROLL WITH IT ROLL WITH IT](https://reseuro.magzter.com/100x125/articles/498/1972365/VUyukvQb91737718674298/ROLL-WITH-IT.jpg)
ROLL WITH IT
It won't have escaped your notice that the equipment inventory for most gyms now includes recovery items such as foam rollers, massage guns and spikey balls, all of which can be used in self-myofascial release, which growing evidence suggests is essential for maintaining your muscles in peak condition.
![DUMBBELLS & GYM BALL INTRODUCTION DUMBBELLS & GYM BALL INTRODUCTION](https://reseuro.magzter.com/100x125/articles/498/1972365/VMLbRIZWf1737723624838/DUMBBELLS-GYM-BALL-INTRODUCTION.jpg)
DUMBBELLS & GYM BALL INTRODUCTION
A set of dumbbells and a gym ball can give you serious muscle gains
![EVERYTHING'S GONE GREEN EVERYTHING'S GONE GREEN](https://reseuro.magzter.com/100x125/articles/498/1972365/1SMJzmrfe1737719582191/EVERYTHINGS-GONE-GREEN.jpg)
EVERYTHING'S GONE GREEN
A new breed of eco-friendly running shoe is hitting the streets. We take a look at the main contenders
![THE HIGHS & LOWS THE HIGHS & LOWS](https://reseuro.magzter.com/100x125/articles/498/1972365/ogEtbK8LD1737722186791/THE-HIGHS-LOWS.jpg)
THE HIGHS & LOWS
Following on from the success of his Sunday Times bestselling The Good Bite's High-Protein Meal-Prep Manual, Niall Kirkland is back with a new collection of delicious and indulgent high-protein recipes - all under 500 calories.
![CUT TO THE QUICK CUT TO THE QUICK](https://reseuro.magzter.com/100x125/articles/498/1972365/h2dEkwLAp1737722789905/CUT-TO-THE-QUICK.jpg)
CUT TO THE QUICK
Speed, balance and co-ordination are all benefits of agility training. So isn't it about time you added it in to your programme?
![Confessions of a HYROX VIRGIN Confessions of a HYROX VIRGIN](https://reseuro.magzter.com/100x125/articles/498/1972365/yE99T4eFf1737721184491/CONFESSIONS-OF-A-HYROX-VIRGIN.jpg)
Confessions of a HYROX VIRGIN
Turning a cyclist into a runner is one thing, but can you target a Hyrox in four months in your fifties? Frank Bauer finds out
![RETREAT INTO YOURSELF RETREAT INTO YOURSELF](https://reseuro.magzter.com/100x125/articles/498/1972365/ThjSErrI71737720799508/RETREAT-INTO-YOURSELF.jpg)
RETREAT INTO YOURSELF
Allowing yourself time to retreat from the everyday can have a powerful impact on your mental wellbeing. Joe Minihane investigates