Final Thought
Use these findings from the lab to see better strength, muscle-building and fat-loss results when you’re on the gym floor MAX OUT GET LOOSE
Build muscle with the latest findings from the lab
1 LOAD YOUR LEGS
Performing leg exercises at the beginning of a workout increases levels of both testosterone and growth hormone, according to Norwegian research published in the European Journal of Applied Physiology. It’s also smart to perform big multi-joint compound moves, such as squats and deadlifts, near the start of your session so your muscles are fresh and you can execute the lifts to maximum eect.
2
Using weights close to your one-rep max for those same compound lifts that load the spine (e.g. squats and deadlifts) builds bone-mineral density and prevents osteoporosis in later life. That’s according to a study published in the Journal Of Strength and Conditioning Research, which also found it will work wonders for your posture.
3 TEAM UP
Want to accelerate fat loss? You need to find a friend with a similar goal. People who trained with a partner lost more weight than those who went it alone, in a two-year University of Pennsylvania study. An Oxford University study also showed exercising in a group helps you tolerate more pain, helping you train harder for longer.
4
Yoga provides far more benefits than just helping you find peace of mind. A study from the University of Maryland showed that yoga outperformed aerobic exercise when it came to improving flexibility and muscle strength. The research also found it could reduce levels of cortisol, a hormone that contributes to overeating and impairs muscle growth.
5 BREAK FREE
Exercising with free weights rather than fixed machines produces greater muscle activation, according to – among many other studies – research published in the Journal of Strength and Conditioning Research. That doesn’t mean you need to ditch machines entirely, though. They can be useful for isolating a muscle for targeted growth, and when you’re fatigued they reduce the risk of injury resulting from poor technique.