The secrets to faster gains

in "Defy your genetics; nature designed you to hold as little muscle and as much fat as possible" http://www.findarticles.com/p/articles/mi_m1608/is_3_21/ai_n13504303/pg_1 it mention 3 interesting tricks to building muscle mass fast.
1. Spread your wings: stretch your muscles after workout
2. Go partway: cheating by partial range of motion
3. Break the taboo: active recovery on consecutive day

I practise 1 for long time already. It is effective.
Not quite interested in 2.

What more eye-opening is 3.

The related info can be found in http://www.findarticles.com/p/articles/mi_m1608/is_4_21/ai_n13667732/pg_2
Instead of resting for recovery, Chad Waterbury in the article recommended trainees to do workout with very light weight and high repetition (30-50 reps) on any day except the heavy weight day. The logic is reasonable - pumping the muscles will greatly increase the blood (bringing nutrients) to the muscles for repairing the damaged muscles.

IMO, high reps training will mostly train for muscle fiber type-I whereas muscle fiber type-II are recruited in heavy weight training. Therefore, it won't cause further damage to the damaged muscles.

benefit?

1. Faster Recovery
2. Increased Muscle Size
3. Reduced Muscle Soreness
4. Better Muscular Endurance

for the workout, KISS principle is applied. So, i can do the active recovery workouts at home.