Get bulging muscles while doing absolutely nothing. Simply time your rest and recovery periods to perfection.
1. Between Sets
REST TIME 45-60 SECONDS
Best news you’ll hear all day? “You get big by recovering from training, not the training itself,” explains Nick Grantham, a strength and conditioning coach at the English Institute of Sport, UK. “Anything less than 45-60 seconds between sets and you’ll have too much lactic acid in your muscles.”
2. Between Exercises
REST TIME 2 MINUTES
“Unless you’re supersetting, rest two minutes between exercises,” says Grantham. “This gives you enough time to recover and rehydrate.” Hide behind the pec-deck machine and ogle the Jessica Alba look-alike doing her squats.
3. In The Shower
REST TIME 10 MINUTES
The shower can do more than stop you smelling like an old sock. “Stand under a cold shower for 60 seconds and repeat five times,” says Grantham. “This helps flush out lactic acid.” You still have to wash though.
4. On Your Back
REST TIME 30 MINUTES
Treat yourself to a rub-down. “Have a massage straight after your shower,” says Grantham. “It should last 30 minutes to really get the blood flowing.” Happy ending? How dare you.
5. In Your Bed
REST TIME 9 HOURS
A lie-in is your morning workout. “Your muscles grow twice as quickly when you’re asleep,” says Grantham. Eat a boiled-egg sandwich before bed and drink some milk. The protein and carbs combined with the milk’s casein protein will drip-feed your muscles while you snooze.