20 Hardest Muscles To Grow (SCIENCE BASED TIER LIST)
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- Опубліковано 11 лют 2025
- I rank every muscle based on how hard it is to grow.
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🔎TOPICS DISCUSSED
testosterone, fast twitch fibers, muscle growth, Tier list, genetics
#testosterone #muscle #team3dalpha
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Use this Coupon Code for 40% off 👉: SILVERBACK
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Hardest muscle to grow, my third leg
Hardest muscle not for growth tho
BPC-157 + Cialis + Plus a pump a few hours a week will give you gains
Stay hard brother
@ niiiice 😎 💪🏼
@@Wolf-g7j8r wtf LOL
Bro finally remembered his UA-cam password
why is your mic in your throat
it increases testosterone
i'll try it out
You must be new here bro
DeepThroat🗣️
bro💀@@stormplayzop223
Bro finally uploaded
he posts, the problem is that he either unlists them or smth, i caught him uploading a new myostatin vid but the day after he either unlisted it or deleted it
@@hugotheretard669 huhh??
chama@@Team3DAlpha
@Team3DAlpha I may be wrong tho
It shows u havent uploaded in 4 months, maybe youtube shadow ban @@Team3DAlpha
Bro glad to have you back! get a new mic tho 😂😂 my ass got earraped
lmao i was too close
Noo it's beautiful
Dude's been training his throat to failure
I never knew calves were hard to grow. I had to chill out on calf raises, because they became way too big.
Yes calves are easy you don’t even need to lift weights for em for real just do manual raises.
@@joeblack2809 I did use weights, because it was more fun. I think I did calf raises holding 225 lbs barbell for about 50 reps. (I didn't had more plates at the time)
i suck with knee sleeves because i was always fat and walked a lot, and trained calves super hard, now they are not calves but cows.
I have big calf's, but my legs are long so they don't look big at first glance.
@@Nagy.Patrik 🤣
Finally uploaded 😅 been watching your old videos in the mean time tho, good to see you back man 😊
huge traps is like having 2 sets of shoulders fucking sick work em! women love that agressive strong look
Lol if you're gonna get women into this then i don't think traps are as goated as you make them out to be lol, some development > aggressive strong look like a strongman. It's more a strong neck (that puts your lower jaw in line with your neck) that will be most appealing.
But nothing is worse than huge traps and shitty side and rear delts. Shoulders is far superior in importance.
@@jrv7054I have huge traps genetics but crappy shoulders, I have to train them almost daily if I ever want to compensate
@@jrv7054true, shoulders and neck are most important, then to finish it off te be even more wider, traps! God Bless
its the most alpha looking muscle, no other singular muscle gives you that brutal, intimidating look, king cobra style
Hardest muscle to grow: my entire body
My calves really blew up after working for a moving company hauling heavy ass furniture up and down stairs for hours every day.
Bro my forearms were always my weakest part because i never trained them, i have small skinny wrists but they have blown up in size these last 2 months with arm wrestling workouts. It’s now my best body part and it’s crazy easy to grow w high volume low wight rep
do hammer grip preachers please :L
Which exercises did you do Dylan?😮
@@ignitestudiosgfx9753 search for arm wrestling workout, prob some wrist curl and hammer curl and it's all good
routine?
What exercises
Been doing shoulder workouts for 5 Years now and finally starting to get round, nice looking delts. Side delts and rear delts are so hard to grow if u don't have good genetics for them.
My delts got round after puberty for no reason, i trained them constantly before that, but they didn't grow until i just stopped to train them directly.
I MISS YOU BRO! OMADAYS! These videos starting to get nostalgic, thats how long you've been gone
Excellent to see you posting again, Migan, is it possible you could do some more videos about fat loss? (Ex. best diets for fat loss/cutting, anything tbh😂)
I think it's just eat healthy and be in a slight calorie deficit
@ well of course, man, I just think that it would be nice to see some stuff like that, either way I’m watching tbh
@@iiMalachi i would also watch but i think it's that simple. High protein low/mid fat low carb diet
You got it easily buddy.@@UnstoppableSidepressure
Dad free fg adds d RSS fs ffs uaff tag r dang yy Rd ffs redd b funny y aww f ah ddß Rd ste drawsßw@@UnstoppableSidepressure
I remember being skinny af at 13 but havin huge traps, i only started training them recently
All muscles develop equally, you may have a part that seems less developed than others, but that is genetics, it is just the structure of your body, or you may be training one muscle more than another.
Hey migan you should definitely make a third leg related video(how to grow etc.), of course if you're interested or have the time for it, thx for the amazing content ❤❤
Here's my honest advice as a retired top IFPB pro (I won Mr. Cocknballtorture 8x and Mandingo Classic 3x with a perfect score).
Just hit the gym and work hard and long. No egodicking. Start with a pink dumbbell to it and do duck-legged deadlifts for 12 reps, swing it a bit for better symmetry so it doesn't end up looking like a banana and work your way up until your member can lift more than your back can deadlift. Work your way up slow, no egodicking or else it will fall off. Additionally, put ice on your nuts during the entire training sessions to make them shrink to improve your wiener to eggs ratio. As Arnold Schwarzenegger said: You cannot appreciate a fat woman with large ( .Y. ), it's about the proportions."
Hard work, dedication, passion and consistency is key. I bulked to 45 inches in the last 20 years, but I was getting too intimidating for the girls (size isn't everything believe it or not) plus I was tripping left and right cause my 3rd leg was longer than my other two, so I made a cut after retirement and it's now in that 15 inch sweet spot.
All my favourite muscles are in the "Just quit bro" category 😂
As a 14 yro who has been training for a year, the list would be quite a bit different for me personally. Calves easy af, obliques just quit, mid traps normal, rear delts easy af, forearms hard af brachioradialis normal, upper traps easy, hamstrings easy, quads between easy and normal.
Follow Jesus Christ - hard but needed
@@Derick.HideoMartins lol fax
But you are 14, I doubt u have significant muscle mass on you. Yes u will see results rather quickly as u just started training.
@@jrv7054 that's bs bruh I'm 14 too and I would say I have quite a decent amount of muscle mass on me.
@@kalabarigamohancharan ok lol 14 and one year of training? U must be a genetic freak !
Welcome back Migan! We have missed you man (no diddy). 💯✌🏽
Bro's mic is on testosterone
New sub here. Love the videos. I did some arm wrestling back then and it just exploded my forearms 👍
Yes, arm wrestling training really boosted my forearms.
I really like the conccentration curl hook position it makes my forearms flexors & biceps explode together
Literally the only muscles I care abt growing are the top three hardest 😭 (minus upper traps, ewwwww)
good to have you back man. Been finally working out consistently. Your videos and message motivate me to keep pushing forward. all love
My side delts actually blew tf up
(Thx Jeff Nipples ❤)
So glad you uploaded, Migan. You rock!!!
Let’s gooo!! Finally a new vid
good to see you posting again Migan. Keep up with the content and program
Chest is the hardest to grow for me! Hardest to grow, and fastest to disappear after a period of not working out.
Shoulders and biceps are easiest for me.
Lol same 😂 , my chest decreases almost twice if not train for 2 weeks and strength also , but shoulders is easy asf
The goat is back!
First vid you posted since I found you and I watched like every other one
Hi Migan!!! Nice to have you back for a video! I am just happy to see you and happy to see all you talked about a decade ago coming to life. I will always be grateful for the knowledge you gave me.
much love brother
love your videos man, you've helped me in the gym a ton always love to see new uploads
Forearms are easy when you do manual labor, but your tris tend to lag behind if you don't train them with extreme intention
Just wanna say iv watch a couple of you videos one of the one being the budget protein. Your videos have helped me with my progress a lot thank you a lot I’m gonna have to incorporate some of what iv learned from this to learn and gain better mobility and strength
He's back!
The legend is back!! Hi from Belarus :)
Been waiting bro!!!
fast twitch hamstrings sprint your arse off concentrate on the pull from hamstrings rather than push of quads i ran slow for 20 years then realised to use my hamstrings now i can run like lightning
Bro Migan. Thank you for changing my life, teaching me what masculinity actually means, transforming my physique.
From your tier lists to your Nucleus Overload. Everything in your channel is amazing. Thank you so much man, you give out true knowledge. Love you bro, seriously, thank you
much love brother
Man sounds like a pilot
Honestly I think that the hardest muscles to grow are ones that you pretty much can't isolate easily. When you do back, you are almost always doing a pulling exercise which also hits your biceps so it seems like back is harder than biceps. I think most people are doing biceps more often because they are doing them both in isolation and as part of their back training. Chest would be the same deal except because people want big chests more isolation exercises and machines have been developed for them. Plus, because of your elbows bending in one direction only, you aren't hitting your biceps with flys in the same way as you are having to control your triceps with reverse flys. I'm sure there are some differences in muscles for different body parts, but I think most of it comes down to compound exercises being the most common/popular way to hit the harder gaining muscles. At the end of the day if you train a muscle sufficiently hard and often it will grow, but if you want to see what the hardest muscles to grow are, think jaw. There might be some devices now to train them, but there's not going to be a jaw machine at the gym. We tend to eat quite soft foods compared to our ancestors and have comparatively small jaws because of it. If I'm getting silly with it, if day the hardest to train are the forehead muscles, unless you get an eyebrow piercing, a string and some tiny weights.
FFMI changed from 20 to 23.3, since the beginning of the year. On my way to 24.
All thanks to you, much love!🦍🦍
I see Migan upload, I like💪
Goat posted 🔥🔥
I used to not train forearms and after actually hitting them, they got so much better, it’s just the wrists that may make them feel smaller.
NEW TEAM3d VIDEO LETS GOPOOOO
the king is back🎉
I’ve always had big calves, but that’s the only thing that came without training. All about genetics
Side note: I gained about 25 pounds of mostly muscle in 2 years, from your advice. Nuclei overload, taking a break to reset mTor, getting back on whole milk. You have the best advice on yt
you are back💯💯💯💯
yessir new video!!!
Migan uploaded. Now we can party. Added to my playlist. Will watch and response in time. Have a good day my dude and take care those who watched and in the comments. Today is election day in the states. Regardless of who wins and who you vote for remember you have control over your destiny and do not let the hate and division from either side forget the fact that we are common in humanity and all children of God. Don't let devils work control us. Much love.
much love brother
I'm a natty teenager which already has been training for around 2 years and I can firmly say that my shoulders are my best looking part imo. Especially my side delts light up a lot when there's great lights in the room. Maybe it's just good genetics but for me I'd put side delts in Easy. Also I mostly haven't even trained my deltoids more than doing overhead presses and lateral raises. My rear delts already popped up with rowing exercises.
I’m kalenjin, before finding HSP training muscle was so hard for me to grow. I had trained for 2 years and people still asked me if I was a beginner( consistency and hard work obviously played a part in that) but I’ve been doing HSP training for 3 weeks and while obviously I still am not seeing any substantial changes in my physique my strength has gone up a decent amount and I have finally been making some good progress thank you 🙏
I'm luo, what is HPS training?
Another great video great too see you back. Do you think you could do a video on overcoming isometrics and its correlation to strength and muscle gains
Hammer curls with heavy weight 5-10 reps make sure to squeeze and not just throw the weight around and it will grow the forearms also weighted neutral grip pull ups
great video g
Climber here, all the muscles we use most seem to fall in the top two tiers, yes even calves 😂
started eating 2 avacados a day after watching your video on boron. I feel good all the time now
11:21 Why you calling me out like that Migan? 😂😂
Side delts should switch places with rear delts. Most people have underdeveloped rear delts compared to side delts.
Also wouldn't put chest at easy if quads and hams are at normal. You can have horrible chest genetics which will make it hard to grow, but if you have horrible leg genetics, then it would still be possible to build decent legs.
hmmm...
after watching this, I don't think my genetics are too bad then I think it is
Grow traps with high pulls. Explosive exercise high force in traps gives you a very strong looking build
OUR BROTHER IS BACKKKKKK
he’s back
This varies a lot, for me biceps and triceps would be in the hard af, my arms are always lacking, while chest and lats are way easier
Welcome back
my calves are small, i trained them for the past 2 years and they look the same. My forearms, brachioradialis, mid traps and traps grow so so easy for me and its crazy because these are my biggest muscles that i have :)) but every part of my body except those ones that i just mentioned grow very very hard i barely see any difference so yea, we all different and thats what makes us beautiful
Thanks for the list good to know, tought reading about different muscles, i dont think there is one that nobody should "care about it", but well, if you only wanna look good, i guess its just less to focus on.
Nevermind, unpaused the video, you said the same thing
Migan by all respect your mic is either to near on you or the quality is dog water. Perhaps you should fix it in the next videos.
it was too close to me. didn't find out until it was too late lol thanks
Migan is back!
Yesss he back
You should look into a new mic or at least adjusting the levels, just bc the mic was peaking a lot in this video. Love the videos tho.
Baby wake up new Team 3D Alpha video just dropped
Thats that microphone 🔥
The easiest to grow (or, better said, the ones where I've noticed progress faster for myself) was definitely my chest. I only did push-ups and dips, and probably my quads as well. I train my legs only once a week, but I'm surprised that my quads made so much more progress than the other muscles I train more often. The worst results were with my triceps. I think it's because I didn't do any specific triceps work in my full-body program, except for dips, which don't target the long head effectively.
That forearm rank made my tear up that just hurts to hear
Migan finally got done with feeding her daughter full of tofu and helping her complete the first cycle of nucleus overload , now she on mtor reset 😂😂❤
His daughter must be in her teens now or close to Adult
My forearms grew so fast I developed stretch marks twice in the span of 6 months. I don’t have great insertions
Legs, back and chest grow so easy but arms just dont want to, i can train legs/back once in a month and see A LOT of results arms i can train 2-3x a week and barely changes
I still remember having twig forearms while having 'big upper arms' thinking my arms were getting too big while my forearms were the problem, those suckers only grew after direct heavy training taking me 2 years to catch up; they can definitely grow and get hella strong too on reverse curls e.g. given how biceps will always play some role with them, my reverse curl is probably about the same as my standard dumbbell curl for 1RM, or at the least close to.
Here I am with great forearms, calves, and mid back, but quite possibly the worst chest and lats in the gym.
I look like I have floaties on
As you have done all other muscle groups, can we have a tier list on best abs exercises?
as someone with great shoulder genetics… Thanks mom
Pretty much agree with the list top down
I personally love training tib, gives some nice extra volume so my calves don't look smaller than my arms and looks really sick after cutting, get a nice sharp line down my shins that looks dope.
Time to hyper focus on the just quit muscle group 📈
My back, biceps, triceps, legs, shoulders all respond well to training and eating etc. But I guess my chest left the chat. 😂
Babe wake up, Migan posted at last!
The only people I’ve seen with great calves are Asians and Polynesians and some white people, Everyone else is screwed 😂😂😂
i knew this one guy that was filipino in high school with great calves
Hey Migan,
Can you do more Videos about more general topics besides hormones and bodybuilding?
We are so back 🔙 Like we never Left
Yo this is sooo accurate
Proper sprinting helps A LOT to develop side delts
This guy put front delts - a muscle that you sometimes do not even have to train at all to grow - in the same category with other muscles that you MUST train if you want to see any progress.
u gotta keep posting bro
08:15 "next is calves, just quit bro"
I did...
Mtor reset period over for UA-cam 🦍
lmao