To grow muscles fast, you must first do a large load of plyometric training, that is, let the muscle to bear the maximum load, under the maximum load of resistance contraction training, can make the muscle grow very fast. The specific method recommended progressive resistance training, first need to measure the weight of the muscle maximum load, and then select the maximum load of 50%, 70%, 100%, in three groups of exercises, each group exercises 10 times, practice a week. After a week, the maximum muscle load will be remeasured, and then the exercise will be performed according to the above method, which is mainly to perform plyometric training. In addition to resistance to the large load of muscle training also need to pay attention to diet, must be more nutrition, especially to eat more protein-rich food, such as beef, conditions allow also eat protein powder, all have a very good muscle-building effect. It is important to note that pure muscle gain is meaningless and sometimes harmful.