What are the fastest ways to build muscle?

If you want to develop beautiful muscles, it requires long-term and persistent efforts and exercise. Is it possible to train our muscles in the shortest time and at the fastest speed? Then we need to put in a lot of hard work to practice. I believe that many male friends want to have charming muscles, but is there any good method? Now we will share with you some methods to exercise your muscles.

The ladder endurance test method uses steps about 20 cm high and requires climbing 40 steps continuously to conduct the test. The speed is faster than normal walking, and it usually takes 40 to 50 seconds. Then judge whether it is "easy" or "difficult" based on your own feeling. If you feel "easy", it means your muscle endurance is good; if you feel "struggling", it means it is poor.

To test your abdominal muscle endurance, lie on your back on the bed, ask someone to hold your feet, and then bend your knees to 90 degrees. Place your hands behind your head, bring your elbows to your knees, and sit up. Count how many times you can do it in 30 seconds. The more times you do it, the stronger your muscle endurance is, and vice versa.

To test your body muscle endurance, sit down with your legs stretched out forward. Without leaning backward, lean your body forward so that your toes form a right angle with the bed. Test how far your fingertips can extend forward compared to your toes. The more they can extend, the stronger your muscle endurance is.

Sit-up muscle test: Place your arms in front of your chest, stand up while keeping your back muscles straight, and then sit down again. The test is how many times you can repeat this movement within 30 seconds. The fewer reps you do, the weaker your muscles are.

In order to timely grasp the deficiency and decline of muscle mass, such tests can be performed every 3 months or half a year so as to adjust the exercise methods and lifestyle in time.

Protein powder. Gaining muscle requires a positive nitrogen balance. In order to achieve a positive nitrogen balance, the human body must have enough protein to supplement muscle growth. The more muscle you have, the more protein you need. The optimal amount of protein is 1 gram per pound of body weight. Eat six times a day, three of which must contain protein. Protein powder is easier for the human body to absorb than chicken, beef, etc. It is best to use a protein powder that contains ion-exchanged whey and hydrolyzed whey protein. The former is easy to absorb and has a low lactose content, which can avoid bloating. The latter is essential after training as it quickly enters the blood in the form of amino acids. The faster protein enters the blood after training, the faster the catabolic effects caused by weight training disappear.

To build muscle, exercise and dietary nutrition are both necessary. After a workout, you must replenish nutrition in time. In addition to the protein powder mentioned above, creatine, glutamine, fish oil, etc. are all essential. This not only helps our body replenish the nutrients it needs, but also increases muscle mass and balances the body's metabolism.