You gain an instant upsize when your muscles are flooded with blood. “And the best way to do this is to use high reps, minimal rest and train in a circuit,” says world champion bodybuilder Rob Hope. “You don’t want to train your chest first, then have it deflate before you leave the gym. Rather, pump up all your muscles at once and leave looking big everywhere.”
Perform all the exercises one after another, then rest 1 to 2 minutes and go again. You’ll pump up the size of your T-shirt-specific muscles by up to 10 per cent, making your favourite clothes look like they were custom-cut – and leaving a trail of lustful stares from women after you leave the gym.