Okay, so you want to learn how to build lean muscle quickly. In this article, I intend to give you some simple, practical information to help you increase your muscles. I am going to be talking about your rep range, your rep speed, and also which exercises you should do.
Vary Your Reps
If you are stuck in the same gym routine, doing the same repetitions of the same exercise, then maybe what your body needs is variety. If you typically do 6 to 8 repetitions, try doing 4 to 6, or maybe even doing more repetitions, maybe even as many as 20.
However, you won’t be able to stay at 20 reps for too long, but it will give your body a bit of variety. In the longer term though, you should aim more towards heavier weights with fewer reps, as this will build up the most muscle.
Vary Your Repetition Speed
If you always do your exercises at the same speed, then it's likely that you are not going to exercise all of your muscle fibers correctly. By varying the speed at which you do certain exercises, you will force your bodyto use your muscles differently.
For example, when doing bench presses, one thing to experiment with is to use a light weight but lift them fast. This will stimulate the type II muscle fibers, and will also enhance your endurance and strength.
Also, you may want to try doing the exercises extremely slowly, and by that I mean VERY slowly. Ultra slow. By doing the exercises in this slow and controlled way, you will be forcing your muscles to work very hard.
Experiment With Different Exercises
One of the biggest problems that can prevent a person from achieving their potential in the gym is boredom. To prevent boredom, try to vary how you exercise. Switch to different types of weights (dumbbells/barbells) or using a different machine. However, make sure you record any changes you make to your routine, so that you can keep track of what you are doing.
Author Resource:-
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