What muscles develop the fastest? Phasic muscles like the pectorals, rhomboid muscles, glutes, and the trapezius muscles.
Chances are you'll be able to build between 0.3–1 kg of muscle in a month, assuming you lift weights diligently 4–5 times per week and consume a protein-rich diet with enough calories.
2 kg dumbbells are not only perfect for beginners, but they can also be useful for experienced weightlifters. They are great for strengthening and shaping muscles and can be used for a variety of exercises such as biceps curls, shoulder presses, and triceps extensions.
“The novice lifter is generally able to gain between 1 and 4lbs of muscle in a month,” says celebrity PT Scott Laidler. This equates to a maximum of just over 1.8kg of muscle – enough for skinny men to start seeing serious definition.
Are you still thinking, what's the right age to build muscles? Well, the verdict is that if you are younger than 25, take advantage of the opportunity to build your muscles at a faster pace, but once you reach 30 and beyond, you can still build your muscle with the right type of training.
It seems to easiest muscles to grow are upper body muscles such as the arms, shoulders, back and chest in men. And in women, the easiest muscles to grow are in the lower body such as the legs and glutes. However, there is more to it than this and it's not that simple, genetics are only one factor.
In general, muscles that have a higher proportion of slow twitch fibers will be harder to grow than those that don't. Most people have a very high proportion of slow twitch fibers in their calves, so they're going to be particularly difficult to grow.
Remember, weighted squats trigger a flood of growth hormone into the body because of the sheer amount of muscles being activated. It's one of the reasons your legs are likely to grow faster than your arms.
Conclusion: As you can see, the pecs are easily the muscle group that should be trained with the least frequency. This theory is supported by the finding that the pecs are the slowest muscle group to recover following training (11).
Progressive overload and overload in and of itself is pretty difficult to achieve with the biceps. You need to do something dramatically different in your arm workouts to stimulate those muscles, and that is to vary the way in which you're performing your biceps curls!
However, it's incredibly difficult to grow your lats, and if you're trying to do so, you might be frustrated due to a lack of progress.
Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles. Certain hormones, including testosterone, human growth hormone, and insulin growth factor, also play a role in muscle growth and repair.
In summary, Women are the strongest between 26 and 37 years of age. Men are the strongest between 26 and 35 years of age. But of course there are individual differences between athletes and some people peak before or after that age window.
Eating enough calories and protein helps with muscle recovery and growth after a workout. Muscle is made up of protein, and eating adequate protein after strength training is essential to limit muscle protein breakdown and assist with muscle synthesis (growth of new muscle).
TALKING NUMBERS. According to a McMaster University study, the average man, training four times a week for 10-12 weeks is able to gain around 3kg of muscle. That works out at a rate of around a quarter of a kilo every week.
The longer and more consistently you work out, the more your strength gains will come from true muscle growth. Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks.
Doing bicep curls every day will increase the exposure to stimuli that will promote muscular growth. While the biceps are a smaller muscle group, this allows for faster recovery times between each session to allow for greater total volume throughout a given week.