How to Build Big Muscle

Avoid These Muscle Mistakes

Four ways to break free from what’s holding you back in the weight room
By Michael Easter menshealth
 

Mistake #3: You Lift Too Slowly

Explosive lifting leads to fast gains. The reason? "It activates more fast-twitch muscle fibers, which have the greatest growth potential," Boyle says. "So lift like you mean it." You'll also crank up your heart rate, increasing your calorie burn.

Try this: Do the lifting phase of each exercise as fast as possible. (The actual speed of the lift doesn't matter. "As long as the movement is explosive," says Boyle, "your body will recruit fast-twitch fibers.") Then take at least 2 seconds to lower the weight.

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