What are some quick ways to build muscle?

I believe that many people wish to have a strong body of muscles, especially male friends. However, the pace of life nowadays is quite fast, and there is basically no time for physical exercise, so I am very concerned about ways to build muscles quickly. In order to help everyone, let’s take a look at some quick ways to build muscle. I hope it will be helpful to everyone.

Test-1: The stair climbing endurance test method uses steps about 20 cm high and requires the person to climb 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.

Test-2: Abdominal muscle endurance test: 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.

Test-3: Body muscle endurance test method: Sit down with your legs stretched out in front of you. 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.

Test-4: Sit-up muscle strength 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.

Although many quick muscle-building methods can achieve certain results, after all, if you want a fit body, you still need long-term hard work and persistent exercise. In addition, the acquisition of muscle is also related to your daily diet. You should pay attention to consuming more nutritious and protein-rich foods. This can help us achieve good exercise results. Everyone must pay attention to this aspect.