Many people falsely believe that muscle growth occurs when they are in the gym working out.
However, muscle repair actually takes place at night when growth hormone is released.
Thus, to maximize your training efforts, perform compound, intense exercises in the gym and get a good night’s sleep.
Perform the following circuit once a week, with one minute rests between sets of 10 and two minutes between each circuit.
Perform four circuits per session. Use a 1/3/5 tempo (one second up, three second hold at peak contraction, five second negative).
1. Barbell squat
2. Overhead barbell shoulder press
4. Barbell dead-lifts