How to Build Muscle
The secret is weight training using slow repetitions, very slow; 2 or 3 seconds out, hold and then 2 or 3 seconds back and hold.
As well as that, hold for a second at the half way point on the 'out' and the back' stroke.
Three sets, 10, 8,6 with gradually increasing weight will leave you staggering.
Applies to up and down as well.
In the mean time stay tuned, highly tuned and if you weight train three times a week, doing super sets and the system outlined above you'll build muscle quickly.