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When training consistently, you must take in two to three grams of carbohydrates per pound of weight. By creating a routine that includes compound workouts, you will achieve the fastest muscle growth. Multiple muscle groups are used in every lift, extending the workout across your body. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise. Use as many sets and repetitions as possible in each training session. For example, do 15 lifts and then take a break of one minute. This will help to keep the lactic acids flowing, which help to stimulate your muscle growth. Repeat this during your regular number of sets for optimum results in your muscle building routine.

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