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.