Bodybuilding as a sport has been around for a long time, and despite the changes that have taken place over the years, large biceps are still the most important part of an athlete's image. Some go for aesthetics, some for size, and some manage to combine both.
Today we'll talk about the biggest biceps in the world, remembering the great athletes of the past and present. Obviously, it was possible to pump up muscles of such size with the help of pharmacology, the harm of which is difficult to deny, but such is the world of bodybuilding.
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.
Larry Scott, 54 cm
Larry Scott , one of the most famous bodybuilders of the Golden Era, was initially considered to have little potential due to his narrow shoulders. Without listening to anyone's opinions, he began training intensively at the age of 16, and by the age of 20 he won his first bodybuilding tournament - Mr. Idaho, 1959.
He quickly moved to California, won the Mr. California competition in 1960, and the rest is bodybuilding history.
Larry Scott won many other titles in his career and had the nicknames "The Legend" and "The Golden Boy". His bodybuilding titles include Mr. Pacific Coast 1961, Mr. Universe 1964, and Mr. Olympia 1965 and 1966.
When he won the first ever Mr. Olympia competition, he was awarded the crown. In the second Mr. Olympia competition, he won $1,000. Narrow shoulders, which were considered his natural weak point, did not prevent him from pumping up 54 cm biceps, which was an incredible result for the 60s.
Famous musclemen
Sergio Oliva's biceps size is 50.3 cm, Arnold Schwarzenegger's is 49.7 cm, Casey Viator's is 48.3 cm. The biceps size of the famous bodybuilder Franco Colombo is 47 cm, Bill Pearl's is 46.8 cm, Mike Mentzer has 46.4 cm.
All of them are gifted professionals, naturals, that is, they achieved results through intense training and proper nutrition.
Greg Valentino: World's Largest Biceps
Gregg Valentino is one of the most controversial bodybuilding icons still popular, Gregg is considered the greatest bodybuilder in the world.
He started weight training at just 13 years old, and after over 23 years of heavy training, he decided to experiment with steroids. While using steroids, his arms grew a lot, but unfortunately, after injecting steroids into his body, his biceps exploded. But Gregg didn't overuse asteroids to have those giant biceps, he injected Synthol into his muscle, filled them with fluids, so they're disproportionate. Ronnie Coleman is another famous Mr. Olympia. He has an officially confirmed impressive biceps size of 61 cm. Ronnie claims that he has never used steroids or other chemicals, that his muscles are completely natural, but there are rumors that he had implants.
Dorian Yates, 54 cm
Long before he won his first Mr. Olympia title in 1992 (one of six he would eventually win), Dorian was a thoughtful bodybuilder. Having read all the available training, nutrition and psychology literature relating to performance enhancement, he became known in bodybuilding circles as "The Shadow" (in part due to his ability to come out of nowhere) and "The Beast from Britain" (based on his wild approach to training , tenacity and killer instinct in the gym).
Today, Dorian Yates teaches other bodybuilding candidates everything they need to know to unlock their genetic potential. With his no-compromise attitude, combined with an intelligence and insight rarely found in elite-level sports, he pioneered and revolutionized bodybuilding training, establishing previously unseen degrees of muscle mass and conditioning to become the standard-bearer for extreme size, proportion and shape. Indeed, two periods can be said to define the modern era of bodybuilding: BD (before Dorian) and AD (after Dorian).
Incline Dumbbell Raises
In this exercise, the hands with dumbbells are located behind the line of the body, so biceps curls are performed with greater amplitude.
Sit on an incline bench, grab dumbbells and lower your arms freely to your sides. From this position, bend your elbows and lift the dumbbells to shoulder level. Lower them back down and repeat.
Do 3-5 sets of 8-10 reps each.
Sergio Oliva, 54 cm
Oliva , three-time Mr. Olympia, died on November 12, 2012, aged 71. The legacy he left confirms his status as an immortal, a god of the Golden Age.
In 1967, Oliva became the second bodybuilder to win the prestigious Olympia. He was the only man to ever defeat the seemingly invincible Arnold Schwarzenegger at the Olympia (1969). Oliva also won the 1968 competition because no one dared to challenge him.
Sergio arguably had the best bodybuilding genetics of all time. His contribution to the culture of iron and training is immeasurable.
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 2020. 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.
The largest human muscles: location and functions
The human body is formed by different types of muscle tissue. They, along with the skeleton, affect not the appearance of a person, but also his mobility. Muscles are divided into three types: cardiac, skeletal, and smooth. They differ in shape, function, direction of fibers and other factors.
Gluteus maximus muscle
The largest muscle in humans is located in the buttocks. It has a coarse fibrous structure. Parallel bundles are connected into a knot on either side of the fibrous partitions. A number of muscles located in the back, chest, and legs are considered large.
Jay Cutler, 57 cm
Jay Cutler is someone who earned his place in the bodybuilding hall of fame with blood and sweat. For much of the 2000s, he was one of the most recognizable faces on the professional circuit, winning several titles.
And although he did not reach the greatness of Phil Heath or Ronnie Coleman, his contribution to culture is enormous. If it weren’t for the crazy competition that was in bodybuilding when he competed, he would probably have been able to reach much greater heights.
Biceps programs:
We bring to your attention several programs for loading the biceps. They are not the ultimate truth, since, in any case, the individual characteristics of the athlete’s body should be taken into account, but they can help you in forming your own strategy.
General program for biceps mass
*The first number is approaches, the second is repetitions
- Standing biceps curl (base): 3 x 10*
- Seated dumbbell curls for biceps (concentrated): 3 x 10
- On the Scott bench EZ-bars (at peak): 3 x 10
Scheme of (concentrated) exercises for the “peak” beam:
- Incline bench with dumbbells: 3 x 10
- Seated dumbbell curls: 3 x 10
- Hammer: 3 x 10
Relief exercises:
- Cattle bench with dumbbells: 3 to 12
- Sitting with dumbbells: 3 to 12
- Bent-over dumbbell curls: 3 to 12
Scheme of exercises to develop strength and endurance:
- Standing dumbbell curls: 5 to 5
- Standing barbell raise: 5 to 5
There are a few important points to remember:
- The program must be changed every 1.5-2 months so that the muscles do not get used to it.
- It is necessary to develop the biceps comprehensively, all its bundles. Don't focus on just mass or endurance. Vary.
- Change the load.
A very important point in building muscles is rest. Don't try to drive your body into a dead end. This is fraught with overwork, weight loss and injury. During the period of changing training programs, give your body a rest for about 1 week, and then go ahead, back into battle!
Biceps are, of course, cool, but without developing triceps, which makes up 2/3 of the volume, you will achieve... disproportionate arms. If you are serious about building your body, you will have a hard time. Only the harmonious development of all muscle groups will make you an “Apollo”.
Rules for building a workout
There are thousands of special programs for building biceps, but any training scheme has common points:
- In order to effectively pump up your biceps during a workout, you need to first do a basic exercise, and then focus on concentrating the work of the muscle. (Standing with a barbell; on a Scott bench; on an inclined board).
- There is no need to do 10 exercises of 10 approaches in one workout; this scheme is a thing of the distant past. You only need 3 exercises of 10-12 repetitions.
- Give it your all, just like the last time. This is logical, because the muscle grows only if you do the last 2-3 “possible” times that your body allows you.
Here are examples of exercises with which you can pump up your “cans”:
- Bend while standing with dumbbells or barbell
- Biceps curl on the lower block
- Curls with a barbell or dumbbells on a Scott bench
- Hammer
- Curls while sitting on an incline bench with dumbbells
- Bending while sitting on a horizontal bench
- Biceps curls on a block
- Bent-over biceps curl on a horizontal bench
- Crossover Curl
- Pull-ups
Remember that all exercises can be modified: done alternately with one hand, then with the other, with a grip from above or below, slowly or quickly, you can focus on the phase of lowering or lifting the weight.
Remember your biceps, literally and figuratively, are in your hands. You build your body yourself, and may luck smile on this difficult path.
And finally, watch the video on how to pump up your biceps, here you will find useful information. And if you have questions, ask them in the comments and subscribe to the newsletter to receive new interesting articles for free.
Arnold Schwarzenegger, 57.6 cm
The cult actor and governor of California began his journey as a bodybuilder, becoming the best in this sport, more than once. His form is still considered the standard, and the amount he did to promote bodybuilding makes him the greatest figure in the history of this sport.
Many great athletes came to the gym thanks to Arnold Schwarzenegger , who demonstrated excellent form not only on stage, but also in films.
Crossover biceps curls
Attach the handle to the lower block, grab it with a direct grip. Bend your elbow and lift your forearm while turning your palm toward you. Return to starting position and repeat.
You can attach a straight handle and perform the exercise with both hands at the same time. However, the work of only one of them allows you not only to bend the forearm, but also to turn the arm outward, which increases the load on the biceps.
Perform 3-5 sets of 8-12 reps for each arm.
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.
Workout program (in order from exercise 1 to 4)
Exercise 1: Incline Dumbbell Raises
(3 sets of 8 – 14 repetitions)
This is an isolation exercise that targets the outer (long head) of the biceps. Your elbows will be behind your torso during this exercise and it will dramatically change how you bulk up your biceps by putting more stretch and stress near the shoulder. You should start this exercise with light dumbbells due to extreme stretching to avoid inflammation or injury to the tendon. Of course, if you feel pain in the front of your shoulder, stop the exercise immediately. With dumbbells in each hand, lie down on an incline bench and let both arms hang freely at your sides. Keep your elbows close to your body. This will be the starting position. Now, keeping your arms still, raise your arm upward, turning your palm upward as you lift the dumbbell. At the top of the movement, with your hands at shoulder height, rotate your arm completely outward (supination), squeezing your biceps for a second before lowering the weights back down. The full curl at the top of the exercise creates a strong peak of contraction - forcing the biceps to contract harder and hit more fibers. The implementation of this twist should be the main one with all biceps exercises. Be sure to lower the dumbbell in a controlled manner, concentrating on the contraction.
Exercise 2: Scott Bench EZ Bar Curl
(3 sets of 10 – 12 repetitions)
This is a great isolation exercise that will place most of the load on the inner (short head) biceps. This happens because the elbows are in front of the body. EZ barbell curls on a Scott bench also emphasize the brachialis muscle more than classic curls. Sit on a special Scott bench or machine and perform the exercise using a bar or dumbbells with a supinated grip (thumbs pointing in different directions / palms up). If you're using a barbell, make sure your grip is approximately shoulder-width apart. Place your upper arms/elbows on a Scott bench. Lift the weight using your biceps and avoid relaxing your biceps at the top of the movement. Slowly lower the weight to the starting position without fully extending your arm at the bottom of the movement. It is necessary to maintain a constant load on the muscles throughout the entire lift.
Exercise 3: Seated Concentration Curl
(2 sets of 8 – 12 repetitions)
This exercise targets the shoulders and engages the peak of the biceps. This workout helps move the brachialis muscle more than basic alternating lifts. It will help with balance and biceps development the best. Sit on a flat bench with dumbbells in front of you on the floor. Reach out and grab the dumbbell from underneath. Place the back of your elbow/upper arm against your inner thigh. Raise the dumbbell as high as possible, concentrating on contracting your biceps. Don't let your elbow leave your leg. Hold the dumbbell in the top contracted position for a second and then lower back in a slow, controlled movement.
Exercise 4: Hammer
(2 sets of 10 – 14 reps)
This exercise focuses on the brachialis and brachioradialis muscles, and less on the biceps itself. You will do this exercise with a neutral grip (palms facing each other). Another benefit of hammers is that they provide good forearm strength, which will help with other exercises. This exercise must be performed while standing. Hold a dumbbell in each hand with a neutral grip and extend your arms completely. Your elbows should be close to your body and your upper arm should remain static throughout the exercise. Avoid using your shoulders or rocking to lift the weight. Lift the dumbbell up, pointing your thumbs up and move your elbows back slightly. Hold the dumbbell at the top of the exercise for a little while and then slowly lower the weight down.
Conclusion
A 10-set biceps workout may seem like a lot of work for such a small muscle group. To make sure you retain enough energy and intensity to complete this workout, don't push yourself to complete muscle failure on each set. No, repetitions to failure are not a requirement for growth. Train hard and hard with good form, but stop one or two reps before failure. Only on the last set of each exercise should you push yourself to the point of complete failure, where you are unable to complete the next repetition. The biceps are a small muscle group and recover quickly. One thorough and intense biceps workout every week is enough for good growth and development. Keep in mind that the biceps begin to work with any pulling motion. So one direct biceps workout and an indirect workout on other days is more than enough to see big gains.
Gregg Valentino, 71 cm
Gregg Valentino wasn't aiming for a title in the sport, but he was trying to set a record for the size of his hands. Many bodybuilding fans shout: “synthol!” when they see old footage of Gregg with his massive biceps. But to this day, Gregg denies this, which, frankly, seems pretty ridiculous. Gregg pumped up his biceps 71 cm with a height of only 168 cm.
How to pump up big arms at home? Biceps and triceps workout, video
Most men dream of having strong, massive arms. In order to achieve this goal, an integrated approach and working on several muscle groups are extremely important. Together with fitness trainer and blogger Kirill Toros
we tell you how to pump up the most important biceps and triceps - at home. By the way, women can also work these same muscles to avoid sagging.
What do you need for a home workout?
The workout is easy to do at home using simple equipment. For biceps exercises you will need a resistance band and a bar. Well, or a mop stick - that will do too. To pump up your triceps you need a wall and a stool (or chair).
Photo: istockphoto.com
The most important thing in this workout is constant concentration on the muscle you are working. Try to feel it and strain it. Perform each exercise for 3-4 sets of 12-14 repetitions and, of course, do not forget about the warm-up. Take a minute to rest between each set.
Complexes for different muscles can be performed both together and separately. Well, let's get started!
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Biceps exercises
Two-arm biceps curl
Initial position:
standing, feet shoulder-width apart. We hold the bar with both hands (palms facing out), and with our feet we squeeze the elastic band put on it.
Lift the bar with both hands, bending your elbows. Thus, try to stretch the elastic band and feel the tension in your biceps. Then return to the starting position and repeat the movement the required number of times. Keep your back straight.
One arm biceps curl
Initial position:
standing, feet shoulder-width apart. With one hand we hold the elastic band held by our feet, and with the other we support ourselves above the elbow.
Pull the band up with one hand, bending it at the elbow. Next, lower your hand and repeat the movement. When performing this exercise, you can bend forward a little.
Reverse Grip Raise
Initial position:
standing, feet shoulder-width apart, hands at your sides. We hold the elastic band with them and press it with our feet.
Raise both arms up, bending at the elbows, and maintain a grip, and then return to the starting position. Repeat the movement until the end of the exercise.
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Triceps exercises
Arm extension from the wall
Initial position:
standing, resting your palms and forearms on the wall, your body slightly tilted.
Extend your arms and thereby push off the wall, and then return to the starting position. In appearance, the exercise resembles push-ups. Remember that the greater the angle of the elbow bend, the more difficult the technique.
Reverse triceps push-ups
Initial position:
sitting, leaning your hands on a chair that stands behind your back, legs extended.
Lift your pelvis off the floor and transfer the entire load to your arms. Then lift your torso with your arms fully extended. Bend them again, but so that your pelvis does not touch the floor. Repeat the movement. Try to go as deep as possible - this allows you to stretch the muscle as much as possible.
Narrow push-ups
Initial position:
resting on your palms and toes, hands shoulder-width apart.
Bend your elbows and lower yourself towards the floor, but not too deep. At the bottom point, the chest and front deltoids take the load, not the triceps. Return to the starting position and repeat the movement. Keep your body straight and your muscles tense throughout the exercise.
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Mustafa Ismail, 79 cm
The bodybuilder, nicknamed "Popeye", has been pumping iron for more than 15 years and credits chicken, not spinach, for his enormous arm mass. He said compliments from other bodybuilders helped him develop his biceps.
“My friends at the gym just couldn’t believe how much my arms were growing, so I really started concentrating on getting bigger,” Mustafa Ismail The Sun
“Working out improves my mood. You just concentrate. And I love that in this sport you can see yourself getting fitter,” he said. Of course, he is silent about how much synthol it took to make the biggest biceps in the world.
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Gregg Valentino
The record among athletes all over the planet belongs to a young man who is passionate about bodybuilding, Gregg Valentino. To achieve results, Gregg began training from a young age. At the age of 13, he was already lifting weights. At first, Gregg, like all boys his age, just went to the gym, dreaming of getting a beautiful male body. But over time, the young man became so interested in training that he began to visit the gym for his own pleasure, although Valentino was also focused on results. His passion gradually grew into determination and true professionalism. Naturally, this could not but bring certain fruits. In ten years, Gregg managed to pump up huge biceps of 53 centimeters, without any use of drugs.
But when Gregg began taking supplements, his biceps began to grow by leaps and bounds, literally swelling. As a result, he managed to reach a record height of 71 centimeters. Currently, Valentino has the largest biceps in the world - 84 cm. An arm of such volume is difficult to imagine, however, it is real. It was thanks to his efforts that Gregg managed to get into the Guinness Book of Records; Arnold Schwarzenegger himself may well envy his results.
An interesting fact is that bodybuilders often cannot boast of enormous strength, but only the volume of their limbs. Typically, their weight makes it more difficult for them to move, causing them to lose reaction time and dexterity.
Gregg was able to develop a unique system, including the most effective biceps exercises, consisting of flexion movements at the elbows of the arm with a load. For such training, any weights can be used: both dumbbells and a barbell. If you want to increase strength, perform exercises with a full range of motion; if your goal is to increase volume and muscle peak - with limited amplitude. This is exactly what Gregg Valentino advises. By the way, he recommends working out three times a week, combining biceps exercises with training the broad back muscles. Other days can be devoted to triceps and shoulder muscles. Gregg advises focusing on each movement, visualizing how the biceps increase in size and muscle tissue builds up. This psychological technique is very helpful in achieving unprecedented results.
In general, Gregg Valentino displeases many skeptics. Some believe that he achieved success thanks to synthol, and therefore has no right to be called a bodybuilder. It is possible that this athlete is not ideal, but at the same time it was he who became the record holder.
