Beautiful hand relief always looks advantageous. Few people can boast of it, but almost everyone would like to have it. Long and hard training, proper nutrition, and in some cases, sports supplements will help achieve the desired result.
By improving your body, you not only accumulate invaluable experience, but also add positive emotions and points to your self-esteem. The body's resources are multifaceted, and with sufficient motivation, a person can move mountains. Therefore, it is very important to get in the mood for productive work on your body before starting the training process.
The trend for a beautiful body is now popular among young people. And these are not just model parameters for both men and women, but a body with high-quality muscle mass. When people have a desire to actively develop, to be healthy, beautiful, well-groomed and simply enjoy life, then they have no time for bad thoughts.
As for the upper body, it is very important. Powerful arm muscles in men and beautiful, toned shapes in women are an undoubted advantage for both.
Biceps
First you need to understand what biceps are. It is known that this is the name of the biceps brachii muscle. No one is born with good muscles. To achieve gigantic size and high quality muscle mass, many years of training are required.
The golden ratio for a beginning athlete is a biceps of 40 cm. Every person who wants to increase the size of their biceps should know that the arm muscles also include the triceps. If you work correctly on these zones, then you will achieve the desire to have beautiful shoulder relief.
For a man, 40 cm biceps is normal. Photos of such athletes are not uncommon in our time. With proper persistence, proper exercise and proper nutrition, you can achieve good results.
Today, even teenagers can boast of developed arm muscles. 40 cm biceps at 14 years old is not crazy. It is quite normal, with moderate training, to have this size of biceps muscle even at this age.
Photos of biceps 35, 40, 42, 45, 47, 50, 55 cm for men, guys, how to pump them up!
The peak of the biceps and the volume of the arm depends on many factors; in order to pump up the biceps to the desired size, depending on age and desire, all fitness bodybuilding beginners want to pump up biceps of 35, 40, 42, 45, 47, 50, 55 centimeters; large biceps and arm volume are always attracts the attention of others, who always think that if a guy has big biceps, it means he has strong, powerful arms with which he can lift anything! photo Arnold Schwarzenegger in his youth 16 – 20 years old biceps 46 – 50 cm
Triceps and its role in arm volume
The opinion that the biceps shapes the volume of the arm is erroneous. Because the bulk of the muscle mass is occupied by the triceps muscle, which is called the triceps. Thanks to the developed triceps system, powerful arms are formed. But some people, thinking about it, do not pay attention to its development. As mentioned above, the amount of muscle mass in the triceps is greater than in the biceps muscle. Therefore, if you make efforts to develop both, the result will not take long to arrive.
In addition to strength training exercises to increase muscle mass, athletes can use various sports supplements to have 40 cm biceps. This is normal if you intend to train seriously. If you have experience and an initial base, you can pay attention to some of them. List of additives:
- Creatine.
- Protein.
- Vitamins C and E.
- ZMA.
- Phosphatidylserine.
These drugs can be purchased at specialized sports nutrition stores. Vitamins are sold in pharmacies. All of these elements help increase strength. For example, protein is used before and after training at a ratio of 3 to 1, where 3 is grams and one is a kilogram of weight.
David Wilby table
| Height | 152.4 | 157.5 | 162.5 | 167.5 | 172.7 | 177.8 | 182.8 | 188 | 193 | 198 |
| Weight | 51.8 | 57 | 62.6 | 68.6 | 77.9 | 81.7 | 88.9 | 96.7 | 104.9 | 113.5 |
| Neck | 35.8 | 36.8 | 38.1 | 39.1 | 40.4 | 41.7 | 42.7 | 44 | 45.2 | 46.5 |
| Biceps | 33.5 | 34.5 | 35.8 | 36.8 | 38.1 | 39.1 | 40.1 | 41.4 | 42.4 | 43.6 |
| Forearm | 27.9 | 28.7 | 29.7 | 30.7 | 31.7 | 32.5 | 33.5 | 34.5 | 35.3 | 36.3 |
| Wrist | 16 | 16.5 | 17 | 17.5 | 18 | 18.5 | 19 | 19.5 | 20.3 | 20.8 |
| Breast | 93.2 | 96.2 | 99.3 | 102.4 | 105.4 | 108.7 | 111.8 | 115 | 118 | 121.2 |
| Waist | 69.8 | 72.1 | 74.4 | 76.7 | 78.9 | 81.5 | 83.8 | 86.1 | 88.4 | 90.9 |
| Pelvis | 83.8 | 86.6 | 89 | 92.2 | 94.9 | 97.8 | 100.6 | 103.4 | 106 | 108.9 |
| Hip | 50.3 | 52 | 53.4 | 55.4 | 56.9 | 58.7 | 60.2 | 62 | 63.8 | 65.3 |
| Knee | 32.8 | 33.8 | 35 | 36 | 37.3 | 38.4 | 39.4 | 40.6 | 41.7 | 42.7 |
| Caviar | 33.5 | 34.5 | 35.8 | 36.8 | 38.1 | 39.1 | 40.1 | 41.4 | 42.4 | 43.4 |
| Ankle | 19.6 | 20.3 | 21.1 | 21.6 | 22.4 | 22.9 | 23.6 | 24.4 | 25 | 25.7 |
| Delta | 43.7 | 44.9 | 46.2 | 47.5 | 48.8 | 50.3 | 51.6 | 53.1 | 54.3 | 55.6 |
In bodybuilding, there are many opinions about what the ideal body should be. Usually, when talking about perfect proportions, they refer to one of 4 systems for calculating body proportions from famous American pros: Joe Vader, Marcel Rouet, John McCallum, David Wilby.
| Index | Vader | McCallum | Wilby |
| Height | — | — | 170 |
| Neck | 38% | 37% breast | 23% |
| Wrist | — | — | |
| Breast | 100% | 6.5 * wrist volume | 62% |
| Pelvis | 90% | 85% breast | — |
| Waist | 75% | 70% breast | 45% |
| Hip | 54% | 53% breast | 34% |
| Biceps | 36% | 36% breast | 23% |
| Calf/Shin | 36% | 34% breast | 23% |
| Forearm | 30% | 29% breast | — |
Vader comes from chest size, Wilby from height, and McCallum from wrist. Reference points are highlighted in yellow.
Hand exercises
It is known that muscle mass grows depending on the amount of working weight. This means that the more weight you work with, the better results you will get. The process of increasing arm volume is long-term: you won’t be able to quickly pump up 40 cm biceps. This is a lot of time and effort spent, which you must put into the basis of building a beautiful body.
One of the effective exercises for strengthening arm muscles is the French press. After this exercise, you will see real changes over time. But it is worth thinking about the correct execution, since this system is very traumatic for the elbow joints.
Lee Haney, 52 cm
Lee Haney grew up in Spartanburg, South Carolina. He graduated from Spartanburg Methodist College, where he received a degree in youth counseling. He began his career with his debut in 1979 in Teen The America. Later in 1979, he participated and performed in Teen Mr. America and managed to become first in the competition.
In 1982, he became the champion of the national competition in the heavyweight and absolute categories. In 1982, he took part in the World Amateur Heavyweight Championship and became the tournament champion. 1983 was an incredible year for him: he competed and managed to win several championships.
In 1983, he took part in the Mr. Olympia Championship and managed to take third place in the tournament, after which a series of victories began: he shares the record for the most Mr. Olympia titles with Ronnie Coleman. He retired after participating in the 1991 championship, but remained involved in the sport, often attending events and trying to popularize bodybuilding.
Technique for performing the French press exercise
This exercise is very common in gyms today. In almost every one of them you can meet a man who performs it. Girls are not afraid to do it either.
Since the bulk of the arm muscles is in the triceps, this exercise is aimed at developing and working it out. By following the step-by-step steps below, you will build muscle mass, tighten your skin, isolate your biceps, and develop flexibility in your arm muscles.
To implement your plan you will need:
- bench;
- EZ - neck.
It is believed that this exercise is not too difficult technically, but sometimes injuries occur when performing it. Before you start, read the instructions carefully.
How to take measurements correctly
There are certain rules for measuring the male body and corresponding standards for their proportions. Let's look at the table of ratios, which is compiled from taking into account the height of a man:
| Height | Rib cage | Neck volume | Biceps volume | Waist | Hip volume | Shin volume |
| 150 | 90 | 33 | 33 | 66 | 51 | 33 |
| 160 | 97 | 36 | 36 | 71 | 54 | 36 |
| 170 | 105 | 38 | 38 | 76 | 57 | 38 |
| 180 | 112 | 41 | 41 | 81 | 61 | 41 |
| 190 | 120 | 43 | 43 | 86 | 64 | 43 |
| 200 | 127 | 46 | 46 | 91 | 67 | 46 |
| 210 | 135 | 48 | 48 | 96 | 71 | 48 |
In anthropometry there is such a thing as the “Golden Ratio.” It describes the proportions of the male body using a special formula. To calculate the exact value, a ratio of 1:1.6 is used. Simply put, if the forearm is expressed as a unit, then the length of the arm should be 1.6. It’s the same with muscle volumes.
Step-by-step instructions for performing the exercise
- Starting position – lie with your back on the bench. Then you take the bar. Keep your arms straight perpendicular to your body position. Raise the barbell at the break points.
- Inhale, slowly bend your elbows, and when the bar touches your forehead, exhale and press the weight back. While performing this action, the shoulder joints must remain motionless - only the triceps are involved in the work.
- Return your hands with the barbell to their original position. To get started, just do 4 sets of 10 times.
The most common exercise is weighted dips. It develops muscle mass well. After performing the French press, the exercise will be very useful, since it is an excellent addition to the above. It is performed only if the joints are prepared. If you experience pain during work, postpone the workout.
You will need:
- bars;
- weights;
- good joint preparation.
Under no circumstances should you neglect the technique of performing the exercise correctly. Before the first approach, make sure that all the implements are securely fastened.
Ronnie Coleman, 63 cm
Coleman's first victory took place in 1990 at the Mr. Texas competition. The very next year, at the World Amateur Championship, he took first place in the heavyweight category.
The first victory in the Mr. Olympia competition in the biography of Ronnie Coleman took place in 1998. Since then, he has won seven more times, becoming the second bodybuilder to win the Olympia eight times from 1998 to 2005. In December 2007, Coleman got married, has two daughters and continues to actively work with iron.
Step-by-step instructions for performing the parallel bars exercise
- Wear weights. Take a standing position on the uneven bars, leaning on your hands, and your torso should be perpendicular to the floor.
- Bend your arms at an angle of 90 degrees at the elbow, and raise and lower your body with measured jerks up and down.
- It is enough to perform 5 times 5 repetitions. This is the norm for a beginner, provided that the weight is relatively small: approximately 10 - 15 kg.
This exercise can be performed not only in the gym. If you have a Swedish wall at home, then you can attach bars to it. If you have pancakes, a strong belt and a rope, you can actually build a weighting projectile.
Phil Heath, 56 cm
Phil Heath is an American IFBB professional bodybuilder and seven-time Mr. Olympia. He took first place in the competition every year from 2011 to 2016. Phil Heath entered the world of bodybuilding in 2002. In 2005, he managed to win the overall title at the NPC US Championships, earning the right to compete as an IFBB professional.
In 2007 he finished fifth in the Arnold Classic. In addition, he also won the 2008 Iron Man show and finished second to Dexter Jackson at the 2008 Arnold Classic.
In his Olympia debut in 2008, he won third position, but dropped to fifth in 2009. He finished second in 2010 and went on to win the title in 2011. Since then he has defended the title every year, thanks in no small part to his impressive 56cm biceps.
Precautionary measures
Any exercise to develop biceps must be approached with a great deal of responsibility. If you are negligent about your health and body, the result of such behavior will not take long to arrive. No matter how sad it may sound, failure to comply with basic safety rules when performing exercises can lead to serious injuries.
- Take your time when doing the exercises.
- All movements must be smooth and performed under the supervision of a specialist.
- Be sure to pay attention to the simulators, their quality and correct technique.
- Any gym should have a free instructor on duty who can explain to you the nuances of working on the body.
- If you are unsure of your abilities, it is better not to overload your body.
- If you feel unwell, stop exercising.
- Before going to the gym on your own, carefully study the methods of achieving the desired result.
Proportions to pay attention to
When working on body transformation, do not expect quick visible results. Pay attention to your height, weight and other important characteristics. If you exercise constantly and eat right, then it is quite possible to have 40 cm biceps. Height 180, weight 100 kg - good initial parameters for men who come to classes for the first time. But this does not mean that, having different proportions, you should not go to the gym.
Proper nutrition has also not been canceled. Always watch your daily diet and do not skip meals. We are what we eat. This simple truth will help you if you accept it as an axiom. At first glance, our body is formed only through physical effort. But, having studied the nutrition rules of bodybuilders, you will be surprised that everything depends not only on exercise.
Having a biceps of 40 cm, a height of 180 cm and a fairly thin waist, you will always look great. Everything is beautiful in moderation, so find a middle ground for yourself.
The concept of ideals is individual for everyone, so do not rush to conclusions, but simply work for your own benefit to pump up 40 cm biceps. Height 170 cm, weight 80 kg is the average male height and weight, having which, it is quite possible to have the appropriate one in a short time work out your arm muscles.
Table of anthropometric changes of Marcel Rouet
| Height, cm | Weight, kg | Neck, cm | Biceps, cm | Chest, cm | Waist, cm | Hip, cm | Shin, cm |
| 165 | 65 | 35 | 35 | 105 | 75 | 55 | 35 |
| 166 | 66.5 | 35.5 | 35.5 | 106 | 76 | 55.5 | 35.5 |
| 167 | 68 | 36 | 36 | 107 | 77 | 56 | 36 |
| 168 | 69.5 | 36.5 | 36.5 | 108 | 78 | 56.5 | 36.5 |
| 169 | 71 | 37 | 37 | 109 | 79 | 57 | 37 |
| 170 | 72.5 | 37.5 | 37.5 | 110 | 80 | 57.5 | 37.5 |
| 171 | 74 | 38 | 38 | 111 | 81 | 58 | 38 |
| 172 | 75.5 | 38.5 | 38.5 | 112 | 82 | 58.5 | 38.5 |
| 173 | 77 | 39 | 39 | 113 | 83 | 59 | 39 |
| 174 | 78.5 | 39.5 | 39.5 | 114 | 84 | 59.5 | 39.5 |
| 175 | 80 | 40 | 40 | 115 | 85 | 60 | 40 |
| 176 | 81.5 | 40.5 | 40.5 | 116 | 86 | 60.5 | 40.5 |
| 177 | 83 | 41 | 41 | 117 | 87 | 61 | 41 |
| 178 | 84.5 | 41.5 | 41.5 | 118 | 88 | 61.5 | 41.5 |
| 179 | 86 | 42 | 42 | 119 | 89 | 62 | 42 |
| 180 | 87.5 | 42.5 | 42.5 | 120 | 90 | 62.5 | 42.5 |
| 181 | 89 | 43 | 43 | 121 | 91 | 63 | 43 |
| 182 | 90.5 | 43.5 | 43.5 | 122 | 92 | 63.5 | 43.5 |
| 183 | 92 | 44 | 44 | 123 | 93 | 64 | 44 |
| 184 | 93.5 | 44.5 | 44.5 | 124 | 94 | 64.5 | 44.5 |
| 185 | 95 | 45 | 45 | 125 | 95 | 65 | 45 |
Transformations before and after
Any body parameters that you want and are able to change can be photographed and put up for public discussion. Modern athletes are happy to show off 40 cm biceps: photos before and after the start of intense training can often be seen. Even ordinary people can boast of their renewed body. There are many anecdotes and jokes on this topic, because the purity of an experiment cannot always be verified. For example, some scammers take advantage of other people's transformations and transformations, and then give people advice. As a rule, such actions are paid, but there is nothing useful or favorable in them. Perhaps you will learn the same thing and even more if you are not lazy and study the desired topic on your own.
British TV presenter's weight loss story
Quite a motivating transformation is the story of Claire Nasir's external transformation. It is impossible to ignore her perseverance and hard work when it comes to a beautiful body and long work on it.
After pregnancy, Claire gained a fair amount of weight, cellulite and shortness of breath appeared. When the woman gave birth, she could not believe the terrible changes that had happened to her body. According to Claire herself, she was inspired by her own photographs taken on the beach long before pregnancy. She started working on her body at the age of 40. After 4 months of grueling and persistent training, Claire not only got in shape, but also built the body of her dreams.
The story of her transformation was a stunning success. The woman recorded DVD courses of her own classes. She talked about proper split meals 5 times a day, which she still adheres to now. Nothing is impossible if you have the desire to achieve your goal!
Today you won’t surprise anyone with an athletic physique. Every fifth person works out in the gym, eats right and has no bad habits. But it's never too late to start. Build your body wisely, don’t chase after anyone. As a result, you will be pleasantly surprised by the results obtained.
