Build Lean Muscle Fast with the Right Reps

How does the reps affect the muscle gain you may ask? Well in few ways. First we will talk about the quality of the reps and then the number of the reps. There are two major tips many guys do actually miss and struggle to build lean muscle fast.

* The first thing you should take care of is the quality of reps.

Rapid motion and finishing the exercise is no good. Rapid reps are useful in building muscle endurance as they hit the muscle fibers responsible for long periods of tension. You don't want to do that, especially if you are hard gainer. Also rapid movements may damage your joints and connecting tissues. Always return to starting position more slowly.

In order to build lean muscle fast you must perform concentrated slow reps. Many trainers advise on making the 3-5 sec rep. This is going for the hard part (pushing, contracting, pulling) for 3 seconds and then the return movement for 5 seconds in total of eight seconds. Mind it, this is tough, especially if you are new.

Keep in mind you won't have pause time between reps. Your return movement (the 5 second one) will be a lot more effective rather than a pause.

This type of workout is harder and you will need to use lighter weight that regular workout. If you have trouble stabilizing the movement - reduce the weight. The Other things is, your grip will take a lot more pressure. If you feel your grip is getting tired, change the exercise. I train from several years and there are exercises that are still tough in the slow motion for me. You won't build lean muscle fast if your hands are tired before your muscles.

Slow motion will ensure constant muscle tension, lower risk of trauma or injury and more force which will ultimately make your body build lean muscle fast.

* The second thing is to perform the right number of reps.

Usually the perfect number varies between 8 and 15 reps per set. Over 15 you get into the endurance part (which you must avoid if your goal is to build lean muscle fast) and under 8 you get into the strength sector.

Usually experts advise to change the number of reps over 8 - 10 week periods. For example if you previously used 15, get now to 8 with little heavier weights. This won't allow the muscle to adjust to certain rhythm.

The lower reps your set have the bigger chance is you will need help of the last reps in the compound exercises. Getting those last reps is essential to the muscle gain as it will push the edge over the previous limit.

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