Here are some of the best ways top trainers recommend building muscle fast. Perform compound exercises To maximize your muscle-building capability, perform multi-joint compound lifts, suggests Williams. “These lifts include chest press, overhead press, row, deadlift, and squats,” she says.

THREE WAYS TO ADD SPEED TO YOUR TRAINING There are three ways to lift “fast” and engage Type II fibers for faster muscle growth. Pushing as hard as you can against a heavy weight for 10-12 reps. Fast concentric phase, slow eccentric phase for 15 reps. Lighter weights, lifting as fast as you can for 25-30 reps.