30 ways to get stronger

1 THROW YOUR WEIGHT AROUND

Using machines to train can get you just as big as throwing up free weights, according to a recent study.

Don’t neglect agility work —— moves like box jumps will test those unused muscles.

2 Go to bed with casein

Supplementing with casein — a slow-digesting protein powder — before you sleep has been shown to stimulate overnight muscle growth. Also, a study from the Journal of Nutrition found that protein supplementation right before sleep boosts muscle synthesis by almost 22%.

3 Squeeze, please

Squeezing the bar hard for three to five seconds before your set gives you