Biceps volume - what size should men have, table by year and how to correctly measure the girth?

Strong, masculine arms with well-defined muscles are undoubtedly an important component of the image of a real man. It’s not for nothing that the fair half of humanity is attracted to muscular, sculpted arms, just as men are attracted to women’s slender legs or the part of the body from which they grow. In general, having large “pumped up cans” is a definite plus, but it is also important to know what volume of biceps men and women should have at different ages. What this or that volume can mean, as well as how to influence a person’s life. Let's find out!

How to measure biceps volume

In order to measure the volume of your biceps, you need to use a measuring tape. If there is no such tape, you can measure with a rope, finding out the circumference by applying the rope to the ruler.

There are two options for measuring the total volume of the biceps:

1. The first is when the biceps are in a relaxed state.
2. The second is at the moment of muscle tension.

In a relaxed state, you need to keep your arm in a natural vertical position and measure your biceps directly at the center of your shoulder. This method will be correct for most people, but for bodybuilding it is more relevant to measure the size under tension, since this is how bodybuilders demonstrate their muscles on stage.

It should be taken into account that the measurement should not be carried out during pumping, since the rush of blood into the biceps tissue will make it larger only for a short time and literally after a few hours the indicator will be completely different.

When under tension, you need to measure the biceps at the widest point or, as it should be said, at the peak of the biceps. Naturally, in a tense state, the arm should be bent at the elbow joint.

Purpose of biceps brachii measurements

For bodybuilders, the biceps (biceps brachii) is the main indicator of the level of physical development. A lot of attention, time and effort are devoted to his training.

Regular biceps girth measurements are used to track progress (or lack thereof) in increasing muscle size.

Although it would be more correct to say “arm circumference measurement”. After all, the triceps (triceps brachii muscle) also belongs to the arm muscles. Therefore, when they say that the volume of the biceps is such and such, they actually mean the girth of the entire arm.

What is the normal biceps volume for men by year?

Is there such a thing as normal biceps or its average size? There is a biceps norm and it is based on body proportions. This also applies to bodybuilding, in which it was initially believed that the ideal proportions of the biceps were those that were identical to the proportions of the lower leg. Subsequently, the system for calculating ideal body proportions and normal biceps volume in athleticism became more complex, and the golden ratio formula was taken as a basis.

But for men who do not train in the gym, the volume of biceps is quite modest and is not specifically tied to a system of proportions based on the golden ratio formula. The average biceps is only 33 centimeters, and the maximum volume is only 35 cm, which is quite realistic for most men! Naturally, we are talking about measuring relaxed biceps.

Table of normal biceps volume.

There is no standard for biceps volume when measuring the muscle under tension. But, for most people, the volume of muscles in a state of tension is different from the volume of relaxed muscles. On average, the difference in volume is 3-5 centimeters. Therefore, the numbers indicated in the table of biceps volume in a calm state, taking into account the addition of the average value, namely 3-5 cm, can be considered the norm. I would also like to add that the volume of biceps is influenced by a number of factors, for example, the ratio of weight and height, metabolism and even Lifestyle. So the figures given in the article are an example rather than a standard.

My biceps volume is very modest. It is 43 centimeters in a tense state, and in a vertical, relaxed state it is only 39 centimeters. What is the size of your biceps? Share your biceps measurements directly in the comments! It will be interesting!

Recommendations for increasing biceps girth

In order to swing your arms to large sizes, a number of rules are followed. Only in this case will the training of the biceps brachii muscles be successful, and the increase in muscle volume guaranteed.

The main rules for stimulating arm muscle growth include:

1. Increase in total muscle mass

In order for the volume of the arm to increase by 2 cm, the weight of the entire body must increase by 5 kg.

Biceps and triceps are small muscles, the growth of which directly depends on an increase in the volume of large muscle groups (legs, back, chest).

If you want big arms, build bigger hips, lats and chest.

1. Be sure to train your triceps

Even if your goal is big biceps, you should know that your arm size is 70% triceps and only 30% biceps.

Large arms are primarily due to developed triceps.

1. Give priority to basic exercises

Isolated movements are more suitable for improving muscle detail. Multi-joint exercises are the best way to stimulate muscle growth.

They involve a large number of muscles, causing the release of testosterone, the main hormone necessary to initiate growth processes.

How to find out the normal biceps in women

For girls, the most important criterion is weight, which is correlated with height, rather than the size of the biceps. The percentage of adipose tissue is also important. By the way, body type is also taken into account, but it plays a secondary role.

To calculate biceps volume, you need to substitute the following parameters into John McCallum's formula: Multiply chest volume by 36%.

Thus, with a chest volume of 85 cm, the biceps volume will be 30.6 cm.

What is biceps

The biceps is the biceps brachialis muscle, which is located between the scapula and the radius. It is involved in flexion of the shoulder and forearm. It is one of the most noticeable on the human body. Bodybuilders pay special attention to it, and through hard training they can achieve a significant increase in this muscle. For many bodybuilders, the size of these “balls” is fundamentally important and is an indicator of a certain “coolness” and pride. A significant and noticeable increase in their size is achieved through long, hard training, which indicates the dedicated work and willpower of bodybuilders.

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.

Arm muscles at ages 13, 14, 15, 16, 17, 18

The genetic predisposition of a person and his muscle structure is always the determining point in whether you have biceps of 35, 40, 42, 45, 47, 50, 55 or not, a teenager has an arm volume of 35 cm already in adolescence 13 -16 years depending on the type of build! An ectomorph (thin build) usually already has this arm volume. A mesomorph and endomorph at the age of 13-16 years usually already have a hand larger than 35 cm, closer to forty!

Depending on the type of build, the volume of the cans is different for all teenagers, the reason for this is genetics and age! During adolescence, every person, man or girl, develops a muscular skeleton; several years after the transition period, a person’s height and weight are formed, as well as the volumes of all muscle groups! Typically, the period of formation of the muscular skeleton occurs from 13 to 18 years!

Step-by-step instructions for performing the parallel bars exercise

1. Wear weights. Take a standing position on the uneven bars, leaning on your hands, and your torso should be perpendicular to the floor.
2. Bend your arms at an angle of 90 degrees at the elbow, and raise and lower your body with measured jerks up and down.
3. 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.

When and at what age can you start training?

In the gym at home, for a girl, a man, a guy, you can do fitness at home and in the gym from the age of 14 under the supervision of a trainer so that at the beginning of your sports journey he will give you the technique for performing all the exercises that can be done in the gym at home!

Pump up biceps in the gym at home

If you only train one biceps, your figure will not fully develop, including the volume of your arms, and if you do not train all the muscles of the body, our body is one single whole and all changes in the figure occur naturally; these are physiological characteristics of the body from which you cannot escape anywhere! If a person’s own weight increases, then all his muscles increase in size, so it is important to train all muscle groups of the back, legs, chest, abs, and not only pump up the biceps so that only it becomes big!

How to pump up biceps for a teenager at 13, 14, 15, 16, 17, 18 years old

The muscle structure and volume parameters will change every month of training if you perform the exercises 2 - 3 times a week so that the arm muscles have time to recover between workouts. If the muscles hurt, then it is better to postpone the training to another day when they stop hurting! Professional advice

Basic exercises for pumping up biceps with dumbbells and barbells

Photos of biceps 35, 40, 42, 45, 47, 50, 55 cm for men, guys, how to pump them up!

Exercises with dumbbells to pump up your biceps

• Standing arm curl with dumbbells with a classic grip (can be performed while sitting)
• Alternately standing arm curls with dumbbells (can be performed while sitting)
• Standing hammer grip curl (can be done while sitting)
• Seated one arm curl with dumbbell
• One arm curl while sitting on a bench

Exercises with a barbell to pump up your biceps

• Standing curl with a barbell with a classic grip
• Close-grip standing barbell curl
• Hammer Grip Barbell Bend
• Reverse grip barbell curl
• Bend sitting with a barbell on a Scott bench

Exercises on machines to pump up your biceps

• Bending while sitting in a simulator on a Scott bench
• Standing crossover bend with underhand grip
• Standing crossover bend with overhand grip

Biceps training program with dumbbells and barbell

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.

Bone sizes

To talk about proportions, you need to be sure that a sufficient amount of muscle has grown on the body. Let me remind you that skeletal muscles grow on bones. Let's not look too much at the whole body, but look only at the wrist.

From the table you can see who has which wrist.

But we must remember that the thickness of the bone must somehow depend on the length of the bone. To understand your physique, you need to know not only the thickness of your wrist, but also your place in height in the class.

For example, in elementary school, my height was shorter than 77% of my classmates. And now, with my 173 cm, I am almost of average height.

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The importance of proper techniques

Correctly selected exercises are half the success. You can sweat for hours in the gym, pumping iron, but not achieve good results. Recommendations:

1. If you have enough experience (at least one and a half to two years of training), you should use super series.
2. It is necessary to use a “pyramid”.
3. You can practice split training, thus placing more emphasis on the desired muscles.
4. Observe your “colleagues” and seek advice from them, especially if they are more experienced athletes. Other people's experience can also bear fruit.
5. Limit weights should not be used, the optimal number of repetitions is 8-12 times, the number of approaches is 3-4.

In case of stagnation in this group, the advice of a coach will be useful.

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.

Body type

For doctors, body proportions are a criterion for assessing human health. For example, during the famine years, a person’s health was judged by chest circumference. In a healthy man, the chest circumference should not be less than 100 cm.

Today, waist circumferences less than 100 cm are rare.

However, first of all, the proportions of the body are determined by the bones.

Today, doctors distinguish three healthy types of skeletons and the owners of such skeletons are called: asthenics, normosthenics and hypersthenics.

Normosthenics are people whose skeletons are close to the average measurements of the population as a whole. Asthenics and hypersthenics are healthy deviations from the norm.

The majority of people and the majority of my clients are normasthenics, so they all fit the general description of proportions in the size/quarter and can count on a muscular body with 8% fat within the weight “height minus 100”

In hypersthenics, transverse dimensions predominate in the skeleton: broad shoulders and short stature. These bone sizes affect the functioning of internal organs and the endocrine system. They have a good appetite and grow muscles and fat well.

Hypersthenics have short lungs and a transverse heart. Not only are they heavy and have short legs, but they also have short lungs and a constricted heart, so it’s hard for them to run.

training program

I had a client who did nothing but had a naturally stocky appearance and huge calves. His four-year-old twin children once came to practice with him. I couldn’t believe my eyes: four-year-old children had calves like bodybuilders with veins.

One day, this stocky client, 170 cm tall and weighing 115 kg, tried to do a pull-up for the first time and managed to do it 7 times.

By his last name one could judge his genetics. His last name was Khvatov.

Now about asthenics.

In asthenics, longitudinal dimensions predominate: thin bones, tall stature and long limbs. They have long legs, long lungs and a vertical heart, so they can run a lot and quickly without getting tired.

But asthenics have poor appetite, muscle and fat growth is poor.

I had a client who was 186 cm tall and weighed 56 kilograms. He really wanted to gain muscle mass, but he was not in the mood for either meat or strength training.

One day he decided to run a marathon. I ran in the morning for a month and completed a marathon without any special preparation in 3:20 minutes.

training program

Step-by-step instructions for performing the exercise

1. 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.
2. 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.
3. 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.

John McCallum Formulas

Formulas are based on wrist thickness, mainly targeting men between 18 and 35 years old. Measure your wrist a little above the bone, that is, closer to the elbow.

Golden ratio theory

The doctrine of proportions dates back to ancient times. The first official mentions that have reached us are in the works of Euclid. The golden ratio underlies the pyramid of Cheops and the bas-reliefs of Tutankhamun's tomb. And during the Renaissance, brilliant sculptors and artists often tried to check the harmony of their creations with the help of algebra and geometry.

A wonderful example of the repeated use of the golden ratio is the painting of Antonella da Messina “Saint Sebastian”. Mathematicians, armed with rulers, discovered that the golden ratio underlies not only the construction of the body of the central character, but also the basis for drawing objects in the background of the picture. And all together this creates a unique sense of balance in the image.

Exercises with dumbbells

The bar can be replaced with other equipment. Dumbbells are perfect for these purposes. Holding them in your hands, perform the exercise described above. For those with oblong-shaped muscles, using dumbbells is even preferable. Remember, a long bicep should stretch strongly at the bottom. In this regard, it is recommended to lift dumbbells while sitting on a surface, with the back slightly tilted back.

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If your biceps are short, then choose classic exercises:

• "hammers";
• lifting dumbbells in a standing position;
• lifting shells while sitting on a Scott bench.

Such exercises will perfectly increase the volume of your biceps.

Table of ideal proportions in bodybuilding

Based on the tabular indicators, it should be taken into account that the coefficient of weight and height is found by dividing these two parameters. For an athlete weighing 100 kilograms and height 180 cm, it is 0.555.

Table of anthropometric changes of Marcel Rouet

To check how important proportions are for professional athletes, you can compare the body measurements of the best bodybuilders against tabular data that demonstrates ideal girth sizes.