BUL­LETIN STRENGTH

Men's Health (South Africa) - - STRENGTH -

BENCH SMARTER

If your goal is chest size, stay be­low 90% of your 1-rep max. A Pol­ish study found that as you in­crease the load from 70% of your 1-rep max (about 10 reps) to 100% (1 rep), the more your tri­ceps and front del­toids take over.

GAL­VANISE YOUR GLUTES

Nor­we­gian re­search shows the bar­bell hip thrust ac­ti­vates your glutes more than the hex-bar dead­lift does. Par­tic­i­pants did hip thrusts with their backs against a bench. The bar­bell dead­lift hit their ham­strings the hard­est.

EX­TEND YOUR RUN

A new Iowa State study has found that run­ning can help ex­tend your life: one hour of run­ning equals up to seven hours of longer life. The benefits are great­est if you also do 75 min­utes of vig­or­ous ex­er­cise weekly.

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.