Build Muscle: Strength Train and Stretch

Weight training builds strength by causing tiny tears in the muscle, which then quickly repairs itself, ending up bigger and stronger. Fast-track your strength gains by adding static stretching - in which you hold a stretch for 10 to 30 seconds - to your routine. Three studies led by Prevention Advisor Wayne L. Westcott, PhD, found that adults who stretched either between or immediately after strength-training exercises developed abuot 20 percent more strength than those who only lifted weights.

Lift and reach: rest at least a minute between sets and use that time to stretch the msucle you've just worked. For instance, if you just did leg extensions, stretch your quadriceps by pulling your right ankle toward your butt while standing on your left leg. Hold each stretch for 20 seconds.