BUILD A BASE

DON’T SKIP IT

Devoting designated leg days to building your lower body muscles won’t just increase muscle mass, boost testosterone levels and fill your shorts. According to new research from the University of Milan, routinely training legs also has a beneficial effect on the development of brain cells and the function of the nervous system.

PRACTISE PROGRESS

“If you’re not adding extra weight or reps to your workouts, it will be very difficult to progress in strength or size,” says Williams. Research