MARGINAL GAINS

Even small tweaks to your musclebuilding regimen can yield major results. But which of the following deliver measurable benefits?

01

MORNING VS EVENING

If you have trouble sleeping, early-morning workouts can support a healthy circadian rhythm. Otherwise, the 6am alarm call isn’t really necessary.

A University of Southern Mississippi study found that young athletes who trained at 6pm gained more muscle than those who worked out at 10am. Later is greater.

02

HIGH REPS VS MAXING OUT

You can add equal bulk lifting at 60% of your 1RM with a higher rep count as you can chasing new PBs under a bending barbell. Lower slowly for more time under tension.

Shooting for a max lift once or twice a week can deliver a big boost of human growth hormone – but it’s not the easiest way to pick up gains.

03

HEATING VS COOLING

Abs may be made in the kitchen, but total-body muscle is cooked up in the sauna. Korea University found that post-training heat exposure delivers faster gains.

Athletes subjected to ice bath levels of cold experience a spike in testosterone, reports Swansea University. Do it the day after training for maximum impact.