In a formed body, one of the “indicative” muscles is the biceps. What it is? This is a small biceps muscle that attaches to the scapula and radius. It is this that provides lifting and flexion of the upper limb. If your biceps volume is far from perfect, it doesn’t matter. This muscle can be pumped up. However, to make it perfect, you need to take into account many recommendations from experts.
Biceps volume: normal
Are you ready to work on your muscles? Then the exercises below will come in handy. But before we get to them, let's find out what is the normal volume of biceps? Professional trainers claim that such indicators depend on the age of the man:
- 20-29 years – volume is 33.3 cm.
- 30-39 – increases to 34.8 cm.
- 40-49 – the norm is also 34.8 cm.
- 50-59 – the optimal figure is 34.5 cm.
How to measure arm circumference?
Choosing the correct size is only possible if the hand girth is measured correctly. There are several ways to do this yourself at home without a measuring tape.
The simplest method. Grasp the wrist of one hand with the thumb and middle finger of the other. Measure the distance with a tape, add 1-2 cm to the resulting value. You can replace your fingers with thread, lace, paper, if you cut it into strips.
Compare the data obtained by this method with the table above, this will be the optimal size for the bracelet.
On a note! Be sure to add 1 to 1.5 cm to the result, otherwise the wrist jewelry will fit tightly and cause discomfort.
Basic recommendations
If you are just starting training to form the ideal biceps volume, listen to the advice of professionals:
- Don't plan many activities throughout the week. For these muscles, the quality of exercise is much more important. Unjustified loads can lead to the growth of this muscle stopping. It is recommended to pump your biceps once a week.
- Choose 2 exercises from the complex described below. Repeat each of them 8-10 times. It is recommended to complete 2-3 approaches in one workout.
- Take a good weight, but quite acceptable for you.
- Gradually increase the number of repetitions (15 times each) and the number of approaches (up to 3-4). At the same time, every 5-6 weeks reduce the weight of the weight and the number of sets. This approach will provide the necessary rest for your biceps. It will stimulate the muscle to grow and allow it to fully recover.
Let's look at the most effective exercises that allow you to form beautiful biceps.
How many times should a girl or man train her biceps per week?
Training your arm muscles should be done wisely, otherwise you can forget about muscle growth and muscle fibers. If you train your biceps every day, then your biceps will be weak, but strong. If you train your biceps 2-3 times a week, then your biceps will become strong and powerful. The main thing is to train it for strength and perform 2 - 3 exercises in one workout, a maximum of 2 -3 approaches in each exercise and do a maximum of 6 - 8 repetitions! It is also important to train on the same day in order to fully pump up the arm muscles and also 2-3 exercises and the same number of repetitions are recommended for each muscle group! According to this scheme, all famous bodybuilders train their arms to pump up huge arms like Arnold Schwarzenegger.
How to stretch your biceps to lengthen your biceps
Stretching muscles after training muscles is one of the mandatory rules to relax muscles after training, so it is important if you trained biceps and other muscle groups, then it is good to stretch them within 15 minutes after training
You won’t be able to lengthen your biceps and change the structure of your arm; you can improve muscle stretching, but you won’t be able to lengthen your biceps due to the physiology that you already have; it’s the genetics of muscle structure; if it were possible, every fitness bodybuilding jock would have biceps like Arnold Schwarzenegger.
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Lifting the barbell
All men who are interested in how to increase the volume of their biceps should familiarize themselves with this exercise. It is considered the best for the formation of the biceps muscle. Moreover, it is suitable for people with any body type.
Perform the biceps curl as follows:
- Stand straight. You should not arch your back and it is important not to slouch. The legs are positioned shoulder width apart.
- When lifting the barbell, make sure it does not touch your chest. When lowering it down, you should not linger.
- The optimal rhythm is considered to be: 1 second for raising, 2 seconds for lowering.
Some athletes like curved bars. This projectile is quite comfortable for beginners. But it should not be used by professionals. This barbell does not provide an even load on the entire muscle (the long head is practically not involved).
Wrist measurement
The first point that you need to pay attention to when measuring wrist circumference is to not allow the measuring tape to fit loosely to your hand. The second requirement is to prevent excessive tension (do not squeeze) the tape. The measurement location is the thinnest part of the wrist - usually a wristwatch or bracelet will be located here.
Using the girth of the wrist of the leading hand, you can determine a person’s body type (in another way, body type is called constitution). Body type practically does not change throughout life (due to genetic factors). Here it is necessary to make a reservation that in early childhood, some small correction is possible due to unfavorable external factors (severe illnesses, low or, conversely, very high mobility, etc.).
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.
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.
How to increase biceps: mass training
For this purpose, a variety of exercises are used, but only basic exercises increase mass, which involve several muscles at the same time, these include:
- lifting a barbell for biceps is the main basic exercise for increasing the size of the biceps, the grip must be constantly changed - wide (for the outer section), narrow (for the inner) and medium (for the central section of the biceps.);
- lifting dumbbells for biceps - an analogy with a barbell, but with the advantage that you can perform various variations with angles of inclination, which will allow you to use a variety of muscles;
— pull-ups with a reverse grip are a good exercise, analogous to lifting a barbell for biceps at home; in addition to the biceps, the latissimus dorsi muscles are actively involved in the work;
— kettlebells are an option for pumping up the biceps, the problem is that the weight cannot be adjusted if the kettlebells are not additional, the weight range is limited to 8,16,24 and 32 kg.
For long biceps, you need to stretch it completely, for example, an exercise - curling your arms with dumbbells on an incline bench.
A good exercise for short biceps is curling your arms with dumbbells on an incline bench.
Work on the horizontal bar
If you cannot afford to train in the gym, then you can perfectly pump up your biceps with the help of pull-ups. However, the exercise, the purpose of which is to increase the volume of the biceps, is somewhat different from the classic exercise. Consider these features:
- Only reverse grip is recommended.
- The distance between your palms should be no more than 8 cm.
- When going down, don't go all the way. Elbows should remain bent.
- Rise up on the horizontal bar until your chin reaches the bar.
- Advanced athletes are recommended to do pull-ups with weights.
In addition, a statistical exercise will provide excellent results. It perfectly loads the biceps, as a result of which it begins to increase in volume.
The exercise is performed like this:
- Pull yourself up on the horizontal bar until the bar is at chest level.
- Stay in this position. Continue hanging until you feel extremely tired.
- For the next approach, this feature is recommended. Now “hang” on the bar, bending your elbows at an angle of 90 degrees. Stay in this position until the last moment.
When and at what age can you start training?
In the gym at home, a girl, a man, a guy 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 structure of the arm muscles 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 arm muscles hurt, it is better to reschedule the workout to another day when the muscles 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 arm curl with a barbell with a classic grip
- Close-grip standing barbell curl
- Standing barbell curl with hammer grip
- Reverse grip barbell curl
- Bench curls while sitting with a barbell on a Scott bench
Exercises on machines to pump up your biceps
- Bending arms while sitting in a machine on a Scott bench
- Standing crossover curl with underhand grip
- Crossover curl while standing with an overhand grip
Biceps training program with dumbbells and barbell
Correct push-ups
What volume of biceps can be formed using such exercises? Many athletes consider push-ups completely useless for working out muscles. Other athletes emphasize their effectiveness. Professionals say that push-ups are actually inferior in effectiveness to the exercises described above. However, they should not be considered completely useless. They pump up the biceps perfectly, but do not contribute to its development.
In other words, during push-ups, the fibers of the biceps muscle are not injured. Therefore, the blood that fills the muscle will go away quite quickly. If the biceps is enlarged due to injury to the fibers, then the volume will remain for a long time. Push-ups for working out the biceps are practically no different from the classic version of the exercise. However, they have several features:
- The hands should be turned back during the exercise.
- Hands are pressed to the body.
- During execution, the elbows move without any deviation.
Of course, such push-ups will not provide the same results that an athlete will get when working out with dumbbells or a barbell. But by regularly performing them, a beginner can become the owner of fairly “athletic” biceps.
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Exercises with kettlebells
You can perfectly increase the volume of biceps in men with the help of weights. Such a projectile is especially suitable for those individuals who are naturally predisposed to athleticism. Professional trainers say that kettlebell exercises can be used by men of any body type. How to practice with such a projectile? Let's go back to the first exercise. But now the barbell needs to be replaced with a kettlebell. Experts say that this projectile will help athletes improve their biceps.
How to find out the size of a bracelet with a clasp?
Use this principle: cut the braid 25-30 cm long. Wrap it around your wrist, where you wear your watch. Stretch the tape so that it is not too tight, but not in the way. Mark on the braid where the ends intersect.
Unfold the tape and check the result by placing it against a ruler. Then add 3 cm to the data. Proceed as shown in the photo.
Statistical exercise with dumbbells
Trainers recommend another great exercise for pumping up your biceps. It can be easily done at home. You will need dumbbells again. The exercise is performed like this:
- Hold a dumbbell in each hand.
- Now bend your elbows so that they are at a 90 degree angle. Hold this position for approximately 30 seconds.
- Holding the dumbbells in your hands, begin to rotate your hands inward. In this case, the arms must be slowly lowered and then raised.
- When the muscles are completely tired, simply press your upper limbs with dumbbells to your shoulders. Walk like this for a while.
In order for the exercises described above to provide excellent biceps growth, remember the need for rest.
How to correctly measure biceps volume
Correct measurements:
- Take a measuring tape (tailors use it). In the absence of one, a school ruler and a strong thread (twine) will do.
- Do not allow the tape or thread to sag or, conversely, tighten too much - the measurements will be unreliable.
- Measurements are taken in the morning, when the muscles are not yet warmed up and relaxed.
- You need to measure the biceps - the arm is bent at the elbow joint - in a tense state, and the tape is adjacent to the most convex places of the biceps and triceps. To clarify, you need to take not one, but two or three measurements - this will eliminate errors.
Alexander Shestov
TRX Certified Trainer
Ask a Question
You cannot take measurements during training or immediately after it - the biceps will be at least a centimeter larger due to warmed up muscles.
Effective exercises for pumping triceps and biceps
The training program for increasing muscle mass in the arms, performed in the gym, is almost entirely built on basic exercises, but there are also several isolating ones. This allows you to exhaust the muscle and achieve the maximum pumping effect.
The training includes two groups of exercises:
For triceps:
- Bench press with a narrow grip;
- French press;
- Extensions on the upper block.
For biceps:
- Standing biceps curl;
- Biceps Hammers;
- Lifting dumbbells for biceps while alternately sitting on a bench.
This complex is enough to completely deplete the muscle groups involved in the work. Basic exercises are performed first, and then the emphasis shifts to isolated movements. Such a training system is considered the most effective and efficient in the environment of modern bodybuilding.
The training program is aimed at working out antagonist muscles. Therefore, it is best to train biceps and triceps alternately. Performing all exercises first on one group and then on another is less effective.
