The 7 Easiest Muscles To Build
For all gym rats and lovers of bodybuilding, you'll realize that not all muscle groups are easy to build; while some are quite easy to build, others are now challenging.
Your calf muscles, your abdominal muscles, and your forearm muscles are all examples of muscles that are hard to build. These muscles are a concern for most gym rats because they don't develop at the same pace as other muscles. On the other hand, examples of easier muscles to build are your quads and last.
In this article, you'll learn more about the easiest muscles to build and how to make them.
The easiest muscles to build include:
Trapezius
The trapezius is one of the easiest muscles to build in the body. Its job is to help turn your shoulder blade and keep your upper arm from moving too much.
Why the trapezius is easy to build:
Many compound exercises like bench presses and shoulder presses help to build traps. Compound lifts, like deadlifts and rows, perform the same function as building traps. Also, the traps are one of the most used muscles when performing other exercises, making them one of the easiest muscles to build.
How to build the trapezius:
Deadlift
Bent-over row.
One-arm row.
Upright row.
Face-pull.
Dumbbell shrug.
Incline reverse fly.
If you have a well-planned training program, you may not have to work your traps because other upper body exercises will build your traps.
Quadriceps
The quadriceps(quads) are one of the biggest muscles in the body. It consists of 4 smaller muscles for moving the hips and aiding your standing. When you develop thick quads, the other quadricep muscles become more visible.
Why the quadriceps are easy to build:
The quads make up most of the lower boy exercise because it is primarily leg-pushing movements. This makes the quadriceps a more active muscle in the lower body. They help to stabilize upper body exercises that involve standing, for instance, the standing shoulder press. Also, the quadriceps can be isolated through exercises like the leg extension machine.
How to build the quadriceps:
High-bar back squat.
Hack squat.
Front squat.
Leg press machine.
Dumbbell goblet squat.
Knee extension machine.
The best way to build the quadriceps is through the compound squatting exercise. Knee extensions are also great for working the quadriceps.
Latissimus Dorsi:
The latissimus dorsi, also known as lats, is a large thin muscle that runs through the lower back. When they contract, it causes the arms to adduct, thereby pulling your arms down towards your torso.
Why the latissimus dorsi is easy to build:
The lats are one of the biggest and largest muscles on the back; however, you need to ensure that you include the lats in your workout routine. When you do the right exercises, the lats can be a receptive muscle for hypertrophy (muscle growth). Also, there's almost no special form of lat exercises, and many people love doing them.
How to build the latissimus dorsi:
Wide-grip pull-up.
Wide-grip chin-up.
A bent-over row (pulling towards the belly button).
Seated upright row machine.
Lat pull-down machine.
The lats cannot be easily isolated, but they can be worked on by doing the above compound exercises.
Triceps
The triceps are the biggest muscles in the arm's; therefore you must train and build them triceps. However, most beginners fail to work this muscle which is a receptive muscle for hypertrophy.
Why are the triceps easy to build
The triceps are the largest muscles in the arm but are also always employed in all the upper body pressing and pushing movements such as bench press, shoulder press, and chest dip. These exercises use the triceps as a primary mover.
How to build the triceps
Bench press.
Close-grip bench press.
Shoulder press.
Skull crusher.
Overhead tricep extension.
Tricep kickback.
With a bench set up and a bench, you can perform all these exercises. However, be careful not to overwork your triceps because you'll also add other pressing exercises to your training program. You can do 3-5 tricep isolation sets per week, so you don't overwork the triceps with too many sets.
Rhomboids:
The rhomboids are the two muscles near your trapezius in your upper back. They work to pull your shoulder blade together. When you build your rhomboids, you'll have a strong looking back.
Why the rhomboids are easy to build:
The rhomboids can be challenging to train separately due to their location. However, other back exercises can help build them. This means you don't have to engage in specific rhomboid exercises. Just ensure to perform several compound back exercises, and you'll be able to build the rhomboids too.
How to build the rhomboids
Bent-over row.
Reverse fly.
Pull-up.
Face-pull.
It is a seated upright row.
These exercises will build your rhomboids but to build your rhomboids better; you should retract your shoulder blades at the end of each movement. This would mean you're giving up weight for form, which is not a bad idea.
Spinal Erectors:
The spinal erectors are a group of muscles located deep in your back. They mainly help to extend your back and stabilize your posture, and they are also essential for back exercises. They don't contribute much to your physical appearance, but they can help you lift heavier weights which helps to build other back muscles.
Why the spinal erectors are easy to build:
If you're doing regular back exercises, you don't need isolated exercises for the spinal erectors; they'll naturally develop with other back exercises. The deadlift is a good example of a back exercise that works all the back muscles, including the spinal erectors.
How to build the spinal erectors:
Deadlift.
Romanian deadlift
Good morning.
Bent-over row.
Bird dog.
Superman.
You may not need smaller exercises like the bird dog or superman, especially if you're doing extensive compound back exercises like rows and deadlifts.
Gluteus Maximus:
The gluteus maximus is one of the most significant muscles in your body, located where your buttocks are. Its function is to push your hips outwards and bring your leg backward. Building the glutes has both aesthetic and functional benefits because every part of the lower body exercise requires glute activity.
Why the gluteus maximus is easy to build:
The gluteus maximus is essential for two popular exercises, the deadlift and squat. Most people have already included these exercises as part of their workout sessions. These exercises are enough to build the gluteus maximus.
How to build the gluteus maximus:
Deadlift.
Sumo deadlift
Low-bar back squat.
Lunge.
Hip thrust.
If you're already doing at least ten sets of heavy deadlifts, squats, and lunges every week, your glutes are already building.
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