What helps sore muscles after a workout?
What helps sore muscles after a workout?
You went hard, now you’re paying the price. Here’s how to deal with a case of DOMS
Boost Your Testosterone With Just 4 Moves
This last-minute fat-burner will maximise your mirror muscles in time.
How’s it work? A lot of lifts will help you look your best yet, says workout designer PT Phil Sims: “This bodybuilding high-rep workout is designed to increase your natural testosterone and growth hormone levels while also depleting your calorie stores.”
Convinced? Great. Let’s get to work.
1/ CHIN-UP
Sets x 8, Reps x 8, Rest x 30secs
Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.
2/ CLOSE-GRIP BENCH PRESS
Sets x 8, Reps x 8, Rest x 30secs
Lie back on a flat bench holding a barbell with a narrow, overhand grip. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your chest muscles.
4/ INCLINE DUMBBELL CURLS
Sets x 8, Reps x 8, Rest x 30secs
Sit down on a bench set to a 45-degree angle holding two dumbbells at your sides with an underhand grip. Curl the weights up to shoulder height, squeeze your bicep then return under control to the start position.
4/ STANDING DUMBBELL TRICEPS EXTENSION
Sets x 8, Reps x 8, Rest x 30secs
Stand tall and hold a dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Extend your arms and repeat.
RELATED: the 6 most pointless exercises you’re doing in the gym
This article originally appeared on MensHealth.co.uk
