1\ HEAD TO THE POOL. Increase your muscle mass by swimming nonstop. Stick to endurance laps – where you breathe after every eighth stroke – in order to improve oxygen delivery to your muscles – Journal of Applied Physiology
2\ UP YOUR GAME. Add a high-intensity interval session into your training routine three times a week. Men who do interval training build more muscle than those who do steadystate endurance training – Laval University
3\ RUN TO BUILD YOUR ARMS. Men who run regularly as well as lifting weights have muscles that are three per cent bigger than those who just focus on upper-body exercises – European Journal of Applied Physiology
4\ WARM DOWN ON A BIKE. After your weights circuit, do a 10-minute cycling warmdown. It will boost bloodflow, which in turn increases muscle repair and also makes next day’s training much easier – Sarah Lindsay, Speedskater
5\ HIT THE ROWER. Set the rowing machine to the highest level and go fast for 40 seconds, then reduce the resistance by 50 per cent and row for one minute. Repeat for 30 minutes for added muscle-building – British Journal of Sports Medicine
