How to Build Lean Muscle Fast – Simple Tips to Help You Get Toned
Okay, so you want to know how to build lean muscle fast. In this article, I aim to give you some simple, practical tips to help you develop your muscles. I am going to be talking about your rep range, your rep speed, and also what exercises you should do.
Change Your Rep Range
If you are stuck in the same gym routine, doing the same reps of the same exercise, then maybe what your body needs is variety. If you normally do 6 to 8 repetitions, try doing 4 to 6, or maybe even doing more reps, maybe even as many as 20.
However, you will not be able to do such a high number of reps for very long, but it will give your body some variety. In the long term, you want to think more in terms of lower reps with heavier weights, because this is what will build the most muscle.
Change Your Rep Speed
If you always do your reps at the same speed, then the chances are that you are not going to exercise all of your muscle fibers properly. By varying the speed at which you do certain exercises, you will force your body into using your muscles differently.
For example, when doing bench presses, try using a light weight but doing the lift fast. This will stimulate your type 2 muscle fibers, and will develop your strength and endurance.
Alternatively, try experimenting with doing your reps ultra-slow. Doing exercises in a very slow and controlled movement causes your body to use muscles in a different way. Your muscles will be working very hard to lift the weight at such a slow speed.
Try 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 the exercises you do. 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.