The fastest way to build muscle is to have a weight training program that is designed exactly for your goals. If you are trying to build strength then high loads and small reps are best for a strength training routine. For general fitness and endurance improvements, lower the weight and increase the repetitions. Increasing muscle size is accomplished by using a weight that allows for about 7-12 reps. Know your goal before you start a weight training program. Here is a chart that shows you a rep count to develop your weight training program.
If you are just starting out it may take a gym session to evaluate your starting weights. The point is to be careful at the start so injuries don’t thwart your progress
How you determine the exact weight for each exercise and the number of reps for your weight training program depends on your current muscle size and strength and what you’re trying to achieve. If you’re ending the set of reps with energy to spare you need to raise the weight. For example, say your goal is to build muscle fast or body build. You’ve been out of the gym for years and the biggest thing you curl is your twenty pound baby daughter, once. Try a ten pound weight for a bicep curl. If you can repeat the curl more than twelve times you need to increase the weight. Ar six reps extremely difficult? Find a smaller weight. The goal is to give it all you’ve got to get to the number of reps for your specific weight training program.
This is what happens. Your body can grow but it has a strength limit right now. You’re only as strong as you are right now. Your body adapts to what it is given to deal with. Thinking about activity won’t build muscle. Do more than you do now and you will improve. Your amazing body will adapt quickly and build muscle. It needs more muscle to lift the weight. A body building weight training program works with your natural tendency to physically adapt. If you can bump up the weight with your weight training program at a fairly fast pace and you’ll be able to build muscle fast. Avoid injury at all cost. Injury can really delay progress.
A successful weight training program takes into account your goals at the onset. You need a plan tailored to your specific goals, whether they be fitness and endurance, strength, or building muscle fast. If you are trying to build muscle fast then use a weight training program that exhausts your muscle power in the seven to twelve repetition range. Increase the weight when you can finish the set without fatigue.
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Look at this chart showing the number of reps required for your specific weight training program.
