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What Is the Best Way to Gain Muscle?

  1. Build endurance

    • Muscle is made up of two different fibers, slow twitch fiber and fast twitch fiber. Slow twitch fiber is built with slow, steady endurance activities such as running or many repetitions performed at a low weight. Due to muscle physiology, there won't be significant fast twitch muscle growth using a light weight with high repetitions.

    Build Bulk

    • Lifting with a high enough weight, with few repetitions, will cause significant muscle growth and gain. By using a high weight, you focus on your fast twitch muscle fibers, the ones with the ability to grow in size and stature, not just endurance.

    Bottom Line

    • JP Clifford, top fitness trainer and muscle growth expert notes, "To build muscle and gain weight fast you must focus your training on stimulating the growth of your fast twitch fibers. This means training for strength, not endurance--training with heavy weights and low reps, not light weights and high reps."

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