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MIND OVER MUSCLES

Get bigger and stronger muscles by thinking harder, says trainer Adam Gethin

“ Sending out fast brain signals means your muscle can contract harder and faster for more strength

How can my brain make my muscles bigger?

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Men's Fitness
Jan-24
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Men's Fitness
Men's Fitness
EDITORIAL Editor Isaac Williams Art Director Xavier Robleda
EDITOR’S LETTER
Build your dream physique with the help of
Power House
powerhouse-fitness.co.uk
YEO
How muscles grow
BIGGER & STRONGER
The simple science behind packing on muscle mass
Beginner’s lifting advice
FREQUENTLY ASKED QUESTIONS
From how long each workout should last to the difference between fat and muscle tissue, this handy guide busts some myths and shares the straightforward answers to your FAQs around all things strength training
Training know-how
LOWERING STANDARDS
Build bigger and stronger muscles by mastering the eccentric phase of every lift, says trainer Sean Lerwill
REST HARDER
The time between your sets is just as crucial as what you do in them, says trainer Alex Adams
ONE AT THE TIME
Lifting with one arm or one leg at a time is a great way to balance growth, work your core and minimise injury, says Adam Gethin
Expert opinion
EXPERT ADVICE
Make sure you get the most out of your training with top tips from our panel of elite coaches
Warm-up drills
GET LOOSE
Reduce your risk of injury by preparing your body with mobility-building moves and foam-roller exercises
Must-do moves
MUST-DO MOVES
Each of your body’s major muscle groups is different and needs to be worked in its own way for the best results. These moves, selected by Nick Mitchell founder of Ultimate Performance, will target each muscle group for phenomenal all-over growth. Whether you want big arms, hard abs, strong legs or a classic V-shaped torso, you’ll find the move you need in this section.
Lean muscle plan
LEAN MUSCLE PLAN
Trainer Richard Scrivener’s advanced programme will build lean muscle across your entire body
AMRAPs
AMRAPS
AMRAP means completing as many rounds (or reps) as possible within a given timeframe - resting only when absolutely necessary. It’s a useful way to monitor your fitness progress, and using your previous score as a target to beat is a great way to motivate yourself when revisiting the same workouts, ensuring you channel your maximum effort into every session.
Complexes
COMPLEXES
Ironically, given the name, complexes are actually fairly simple: pick up a piece of kit and don’t let it go again until you’ve finished every rep of every exercise. They test your grip strength and willpower, and fire up your metabolism to burn fat. And because they combine lower, upper and full-body moves, working all your muscles in each workout, they make your body release anabolic hormones, encouraging it to retain or even build muscle mass at the same time
Clusters
CLUSTERS
Lift a weight for long enough and eventually you’ll reach a point of failure when you can’t go on. This isn’t a bad thing – failure forces your muscles to grow back bigger and stronger, to cope better next time. With cluster-set circuits, you add brief pauses between reps, allowing you to lift longer and push failure back further. As a result, you build more muscle. And the more muscle you build, the more fat you burn.
Strongman finishers
STRONGMAN
Classic strongman-style carrying exercises are great for building muscle and burning fat – and you don’t need to be towing a truck to feel the benefits.
One-kit workouts
SIMPLE SOLUTIONS
Workouts don’t need to be lengthy and complex to be effective. Whenever you can’t get to the gym, don’t have much time to exercise, or just fancy a short sharp blast, grab a single bit of equipment and do one of these quick-fire routines. They may look basic, but have no doubt they will help you torch fat and build muscle.
PULLING POWER
This bar-based workout is the perfect tool for crafting a V-shaped body
SPHERE FACTOR
Want to chisel out a six-pack? Make sure your training is on the ball
SINGLED OUT
Sometimes, simple is best. And when it comes to carving a six-pack, it doesn’t come much simpler than a single dumbbell
Gym feats
GYM FEATS
It’s always important to focus on a goal
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