Wake up your muscles and accelerate your gains by changing your grip

Bowlers use a variety of grips to fool batsmen. Trainer Todd Durkin, author of The IMPACT! Body Plan (R232, kalahari.com), uses the same strategy to build new muscle. “Switching up your grip not only hits muscles you often neglect but also works the ones you train regularly from new angles,” says Durkin, who created the following workout to capitalise on three sport-inspired hand positions. Weave them into your fitness plan to trigger new growth and transform your body.

DO THIS Perform three sets of each of these exercises, using a different grip each time. Rest 30 seconds between sets and one minute between moves.