MUSCLE


LIQUID POWER
Just because you’re not an endurance athlete doesn’t mean you’re off the hydration hook. Water is a powerful lifting aid. University of Connecticut researchers discovered that men who hydrated with water before lifting completed 17 percent more reps per set during a lower-body workout than thirsty exercisers. Turns out, your central nervous system slows your muscle activation when you’re not adequately hydrated. So drink 16 ounces of water just before training, and then 8 ounces for every 20 minutes of hard work.

SHOULDER A HEAVIER LOAD
Change your technique on the bench. Narrowing your grip while bench-pressing reduces your risk of injury, states a new study in Strength and Conditioning Journal. That’s because you can’t overrotate your shoulders, an error that plays a role in almost 20 percent of weight-lifting injuries, say the study authors. And the narrower grip won’t reduce your strength or muscle gains. Place your hands no farther than shoulder-width apart on the barbell, and keep your elbows tucked in at your sides so your forearms form 45-degree angles to your torso. This also reduces stress on your shoulder joints and rotator cuffs.

WHO’S JUICING
The overwhelming majority of steroid users are 30 something males who are educated, earn almost six figures, and are just trying to enhance their attractiveness. That’s the conclusion of a new multiuniversity study. The researchers hope their findings aid steroid outreach programs.

BIG BALLS, BIGGER GAINS
Biceps curls can give you great guns, but for a rocket arm, try lying medicine-ball throws. A new report in Performance Training Journal claims that this plyometric exercise allows you to contract your muscles more forcefully than standard arm moves do, providing explosive strength. However, most men throw medicine balls that are too light, says the report’s author, Joseph Warpeha, C.S.C.S. Your guide: Choose a ball that you can toss 2 to 3 feet above your outstretched arms as you lie on a bench, as shown.