LEAN-MUSCLE LAWS

CROSSFIT COACH AND OWNER OF CP BODY CONDITIONING, CHARLOTTE POWNALL, SHARES FIVE TIPS FOR BUILDING MUSCLE WITHOUT FAT

1. Train for hypertrophy: increased volume and more reps per set (10-15 reps per exercise, for 3-6 sets).

2. Focus on the eccentric movement of the exercise. Slow the movement down to a tempo: lower for 3, hold at the bottom for 1, rise for 1. 3. Reduce rest periods between sets to 30 to 90 secs. This encourages a quick release in muscle-building hormones,

while also making sure that the muscle gets fatigued.

4. Stick to a small daily calorie surplus (250-300 calories), with the surplus being protein. The diet should have an overall protein focus, aiming for around 1g protein per lb bodyweight. 5. Get adequate rest and sleep to allow for muscle repair and recovery. Eight hours per night is recommended.

Today’s male body ideals are similar to those of the Ancient Greek’s – minor members aside OCTOBER 2020