Everyone builds muscle at a fairly slow rate unless you are somewhat of a genetic freak...which most arent. SO suffice to say your muscles will grow at approx the same rate as a short person given the same genetic ability. The difference however is one of "perception" because a shorter limb appears to fill out faster the rate of muscle growth is mistakenly thought of as faster which is incorrect. That being said it really isnt a concern whether or not short builds fill in fasterl...you are what you are and that is what you have to work with so you have to make the best of it.

I am a fairly tall person just under 6' so I know the issues tall guys deal with and have worked wit many clients well over 6'. The training isnt any different you just need to pick the most efficient exercises for taller guys and utilize correct technique as well as understand certain limitations. What i mean by that is for tall guys high bar squatting will probably be detrimental to the back...does this mean squats are no good...absolutely not! It just means you need to squat in a specific style to best utilize your leverages. Other exercises like deadlifts can be utilized in a rack to overcome the issue of taxing the lower back too much. Training should also be built around the basic exercises and improving strength in each at the same time adding volume from assistance work. I would suggest 4-5 exercises for large muscle groups like back, legs and 3-4 exercies for smaller ones like chest, delts, arms. Reps should range from 4-10 in most cases with legs going higher now and then to 15-20. I covering a larger rep range will results in better muscle growth then if you just do low reps all the time.

Diet will be crucial in order to gain muscle...I would suggest for your size at least 40g protein per meal, 15-25g fat per meal and carbs based around your training. I would also suggest 5-6 meals minimum per day. You will need to adjust the diet as you go as you may need more carbs or less depending on your insulin sensitivity. If you keep the majority of carbs before, during and after training fat gain will be kept to a minimum.

What you need most of all is a plan..lay it all out on paper...diet down to each meal, weigh proteins cooked, measure carbs and fats, know what you are ingesting. The same thing for training...write it down, have a weekly plan, track your progress, look to improve on strength each session, push it hard...muscle doesnt want to grow and it will fight against you...if you cannot push hard enough you wont grow.

The other issues to think about, sleep...7-8 hours per night, cardio...walk every morning if you can...20-30 min is all that you need...no jogging, no running, no stairclimber...just a nice brisk walk before eating breakfast, improves digestion, improves recovery, improves mood, improves metabolism which allows you to eat more which equals more growth.
Limit stress...work stress, relationship stress, financial stress...it adds up, it increases cortisol and kills muscle...use tools such as deep breathing, meditation, hypnosis, music etc....manage stress.

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