However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. This way you'll be less likely to become injured as you complete your exercises.Alpha Maxis Be sure that you add in as many reps and sets as possible as you workout. Fifteen lifts is a good number, with no more than a minute break between sets. Maximizing lactic acid production in this fashion stimulates muscle growth. Doing this many times during each training session will produce maximum muscle building.Alpha Maxis By creating a routine that includes compound workouts, you will achieve the fastest muscle growth. These exercises use multiple muscle groups in a single lift exercise. A great example of a compound exercise is bench pressing.

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