Although the total volume of a program is an important metric, you also need to consider the volume per muscle group. Larger muscles require more volume to fully stimulate all fibers. The lats, traps, pectorals, glutes, and quads fall into this category.
For people who wish to build muscle, protein intake is especially important. Current guidelines recommend that adult males and females consume 56 grams (g) and 46 g, respectively, of protein every day. The timing of protein intake may also be of importance.
Fortunately, 6 years later, a similar analysis compared lower volumes of less than 12 sets, moderate volumes of 12-20 sets, and high volumes of 20 or more sets per muscle per week. Overall, this analysis suggests the sweet spot seems to be 10-20 sets per muscle per week.
The lats tend to be one of the hardest muscles to develop.
For most folks, this means that muscles like the pectorals, biceps, triceps and even lats should be a little easier to grow, whereas the glutes, calves and traps might be tougher, since they have a higher percentage of slow-twitch fibres."
One study says higher training frequencies improve muscle growth, the next says they don't. One study suggests the optimal training volume is as high as 45 sets, the next says doing more than 10 sets is counterproductive and reduces your gains.
In general, like all muscles, the triceps benefit from weights in the 30%-85% 1RM range, which in many people roughly translates to a weight that results in between 5 and 30 reps on a first set taken to failure.
We hate to be the bearers of bad news, but if you want to be certain you'll achieve muscular gains, the 'sweet spot' for ensuring growth seems to range from 0–5 reps from failure. This essentially means that as long as you don't stop with more than 3–5 reps left in the tank, you'll be golden.
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
According to the exercise physiologist Brad Schoenfeld, there are three primary mechanisms of muscle growth: Muscle tension, metabolic stress and muscle damage. Oftentimes all of these factors are correlated with the amount of weight you lift.
The delts are the largest upper body muscle group. The biceps is by far the smallest. In between them most muscles are roughly the same size, including the traps, pecs, triceps and lats.
A ratio of 0.5 or 50% of hamstring strength to quadriceps is sufficient for daily living activities, but for athletic activity, the ratio required is closer to 0.8 or 80% muscle activity. From an ACL injury perspective, it is desirable to obtain a H/Q ratio closer to 100% - ie equal hamstring and quadriceps strength.
Doctor's response. The strongest muscle in the body is debatable. Some physiologists believe it's the masseter (used for chewing), while others claim it's the gluteus maximus (buttocks), or the rectus femoris (part of the quadriceps in the thigh).
When it comes to maximizing bicep gains, the key is to combine high volume and high intensity training. This type of workout will not only help you build strength and size in your biceps, but it will also give you an edge over other bodybuilders who are trying to achieve similar results.
This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.
TO RECAP, aim for 3-5 sets in the following rep rangers per exercise based on your goals: Endurance: 12+ reps per set. Hypertrophy (bigger muscles): 6-12 reps per set. Strength (dense, powerful muscle): 1-5 reps per set.
In other words, more volume can result in more gains, but only to a point. There seems to be an upper limit of volume (per session), where more of it just becomes “junk” due to diminishing anabolic returns, and high fatigue.
Therefore, during a long training period, 5 sets per exercise is superior to 3 sets per exercise and 3 sets per exercise is superior to 1 set per exercise to cause increases in upper-body strength, local muscular endurance, and hypertrophy.
Calves are often either the most complained about muscle to build mass or the most overlooked. Either way they often pose more of a problem compared to other muscle sets. And there's an actually a reason behind why they are so challenging. The anatomical configuration of the calf muscles resists the act of hypertrophy.
The average bicep size is around 13–14 inches for young adult males with big biceps measuring 15+ inches. That said, some professional bodybuilders' biceps have reached 20+ inches. Therefore, with regimented training and nutrition, 18-inch arms are achievable.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.