LESSONS LEARNED

Men's Fitness - - Up Your Game -

KEEP IT SIM­PLE

Pick a few key lifts and hit them hard. A study pub­lished in Ap­plied

Phys­i­ol­ogy, Nu­tri­tion And Me­tab­o­lism found that com­plex ar­range­ments of ex­er­cises had far less im­pact on re­sults within a

pro­gramme than keep­ing the in­ten­sity high.

TAKE YOUR RE­COV­ERY SE­RI­OUSLY

It’s as im­por­tant as the work­outs. A study pub­lished in the In­ter­na­tional Jour­nal Of Sports Phys­i­ol­ogy And Per­for­mance in 2010 found that a re­cov­ery of 48 hours be­tween heavy bench

press ses­sions op­ti­mised strength devel­op­ment.

ALL IM­PROVE­MENTS ARE IM­POR­TANT

Even if you’re only mak­ing small im­prove­ments you’re

still get­ting bet­ter. Buy some mi­cro weight plates (wat­songym.co.uk) – they’re not of­ten found in gyms, but

they’re use­ful for adding small in­creases to your lifts.

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