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[agathaeleanor]

No matter what muscle building plan you find, 90% of them will encourage you to keep the muscles under tension for 60 - 90 seconds each set. This can be done by slowing down your rep speed, or by performing more repetitions at a faster speed.
Keeping your muscles under tension forces them to work without oxygen, which creates an increase in lactic acid and growth hormone.
A high volume also causes more muscle breakdown, which can be super-compensated with a good food intake, so the muscles grow back bigger than before.
This approach is the most common in the bodybuilding world, where a body-part split is used. In this model, you will exercise one or two muscle groups each day. Such a high volume will be used that the amount of muscle breakdown and lactic acid causes the muscles to be sore and weak for days, meaning those muscle groups are trained only once or twice every 7 days.]
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