My research into the results of athletic competition over the past 45 years has proven that the athlete with the most big muscles and by the circumferences of body parts wins the highest titles; The 47.5-centimeter arms and 125-centimeter chest alone do not give rise to a world-class title if these Herculean parameters are not accompanied by the proportional dimensions of other parts of the body. Physical perfection means that the neck, shoulders, arms, chest, waist, back and legs are balanced in circumference and muscularity. Any slack in symmetry or proportion destroys the harmony of the build.

Joe Weider

Presented is a calculator based on tables given by Vader in the book. The type of skeleton is not taken into account. Whether your bones are thin or powerful - all the same, the girths of body parts should be in the right proportions to each other. Once these proportions have been achieved, you, as an athlete, will be so skilled that you will be able to use your own photographs as a guide in your training. Of course, until you get there, use a calculator and let the measuring tape tell you if you have excellent muscle proportions or not.

Calculating Potentially Achievable Wrist Girth Volumes

According to McCallum's formula, the “classic” wrist of the “weakly responsive” 17.5 cm assumes a chest circumference of 114 cm, a pelvis of 97 cm, a waist of 80 cm, a hip of 60 cm, a neck of 42 cm, and a biceps in a tense state of 41 cm , calves - 39 cm and forearms - 33 cm. With a height of 175 cm, this development corresponds to a weight of about 85-86 kg. By any measure, this kind of musculature is out of the ordinary.

The calculator below displays the patterns of John McCallum, which are given in the book by Stuart McRobert.

The wrist should be measured just above the bone protruding from the little finger (the styloid process of the ulna), that is, closer to the elbow - this is what McCallum himself advises.

Calculation of the lower limit of potentially achievable volumes (in a "quiet" state) based on growth

In the late 70s, a doctor compiled a table designed to provide guidelines for muscle development for “men with average physical potential”. The data for this table was obtained from measurements of several thousand amateur bodybuilders. The table clearly shows that there are very specific relationships between muscle volumes and bone thickness. In particular, judging by the table, the normal wrist circumference is 79% to 82% of the ankle circumference. If this is just your case, then you belong to the average statistical type, which means that you can safely try on all the data in the table.

The table shows the direct dependence of muscle volume on total weight body. So you can say in advance: trying to pump up a 50-centimeter biceps with a small body weight is complete stupidity.

Here is Wilby's advice on taking measurements. The wrist is measured just below the styloid process of the ulna (i.e. closer to the hand) and with the palm open; all measurements on the legs are taken when the legs are straight, but relaxed, with the ankle measured at the narrowest point, the knee through the center of the patella, and the thigh along the largest circumference; the waist is measured at the narrowest place, without pulling in the stomach; pelvic circumference - along the largest circumference when the feet are brought together; chest - at the level of the nipples (without a powerful breath); biceps in a tense state - at the highest point; forearm - at the widest point with a clenched fist; neck - in the narrowest place; height - without shoes; weight - without clothes.

The calculator below displays the patterns shown in the Wilby table.

Your height: !}
Results (cm):

Arnold's hands have always been the ultimate dream and ideal for every "pitching" amateur.
And it's not just his exceptional "peak" biceps shape, not only the fullness, length and thickness of his biceps bundles.

The fact is that this is an absolutely unattainable and incomprehensible thing - 56 centimeters in the girth of the arms, with a wasp waist and a huge chest.
And the legendary 100 kg "cheating" biceps curls?
It sounds just as unreal, the thing is impressive, but also from the realm of fantasy.
I never even dreamed of pumping up my arms 50 centimeters or more.
At the same time, I often heard this opinion:
An arm up to 40 cm in girth is a beginner, a bodybuilder is a "teapot".
An arm of 40 - 45 cm in girth is an advanced amateur who has already achieved a lot.
A hand of 50 cm, and more is a "pro", or a person who is not so far from a pro.
Of course, all this is more true if it comes not about centimeters of fat, but about the circumference of the arms of a muscular, dense person.
I never dreamed of reaching the parameters of a pro in this angle. The fact is that my hands always lagged behind in development especially strongly, which was apparently a manifestation of my unsuccessful genetics. I began to train at the age of 18, and the volume of the biceps was then about 35 centimeters. At the beginning, the hands practically did not grow, then a more correct technique was selected (short, heavy, basic training) and biceps briskly grew up to 42 cm! But then everything began to move very, very slowly.
Then I noticed one interesting detail: biceps volume grows best with simultaneous growth. total mass body and strength indicators in basic hand exercises.
One day I did this most interesting workout.

Standing curls with a barbell "with cheating":
80 kg / 3 sets / 5-6 reps per set
Dumbbell dumbbell push-ups with dumbbells 40 kg on the belt (dead weight more than 100 kg)
40 kg / 2 sets / 12 reps per set.
Curl of the arms with a barbell on the "Scott bench"
50 kg / 2 sets / 6 reps per set
French bench press
60 kg / 2 sets / 10 reps per set.
Standing barbell curls (with perfect technique)
45 kg - 10 reps + immediately,
25 kg - 15 reps

Performing the last set, I felt that my arms no longer bend, and not at all because I had already come muscle failure... The biceps were so swollen that they physically did not allow the arms to bend. Measurement with a flexible meter showed 49 centimeters! For the pros, of course, such off-season hand sizes are not impressive. However, as an amateur with lagging hands, these magic numbers "49" completely turned my head! This meant a chance to build up 50 or more centimeters, and over time to achieve similar centimeters "on drying", and this is already something!

Every athlete dreams of a big, strong, well-developed bicep, but not everyone's dream comes true. It takes a long and painstaking work, use best practices and correct sports nutrition... Then the result will not be long in coming, and the volume of the biceps, its shape can become ideal.

Biceps norm: it all depends on anthropometry

Many novice athletes are interested in what are the existing norms of biceps? It all depends on the anthropometry of the bodybuilder - other measurements of his body: height, volume chest etc.

In order to better understand the canons of these norms, there are special tables.

How to correctly measure the volume of the biceps

Correct measurements:

1. Take a measuring tape (tailors use it). In the absence of such, a school ruler and a strong thread (twine) are suitable.
2. Sagging or, conversely, a strong tightening of the tape or thread should not be allowed - the measurements will be unreliable.
3. Measurements are taken in the morning, when the muscles are not yet warmed up and relaxed.
4. You need to measure biceps - the arm is bent in 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 make not one, but two or three measurements - this will eliminate errors.

The volume of the biceps in men depends on age

The parameters of the biceps muscle change with age. The volume of the biceps in men at the age of 20 is somewhat different from the volume of the sixty - this difference is about a centimeter.

For example:

1. From 20 to 29 years old - 33.5 cm.
2. From 50 to 55 - 34.5 cm.

These are approximate figures of the normal volume for the average, untrained people.

How to increase biceps: working on mass

If an athlete needs to build the biceps muscle, then you need to know how to gain the desired mass. The biceps is attached to the radius and scapula and serves to flex the arm. Knowing this and imagining the work of the flexor, you only need to choose exercises to work it out:

1. Lifting the bar for biceps. This is basic exercise- the basis of everything. For high-quality pumping, it is better to use a barbell with curved neck- this makes it possible to load the hands more and minimize possible injuries to the hands. The grip is wide, medium and narrow.
2. Lifting dumbbells. This equipment is even preferable, since the exercises can be varied by using "hammers" (grip inward with the palms) or alternate lifting of dumbbells.
3. Pull-ups on the bar reverse grip... Its width also varies.
4. Giri. They are quite suitable for this purpose with one drawback: the weights cannot be regulated. You can, of course, use different weights, from 16 to 36 kg, if available.

Static resistance exercises can also help train the flexors of the arms. To do this, you need to fix your elbows with a barbell, dumbbells, weights in the position right angle for about half a minute. At one time, the famous strongman Alexander Zass, nicknamed "Iron Samson", paid tribute to statics.

Static exercises can be done without equipment at all - it is enough to rest against something for a few seconds or grab onto something. For example, using a doorframe or some fixed object - in this case, a securely fixed horizontal pipe.

If the athlete's goal is long biceps, you need to perform exercises for the entire amplitude while standing or sitting, throwing the body back on an incline bench.

If the athlete prefers a short (ball-shaped) flexor of the arms, then the exercises are performed in a forward bend or using a Scott bench - an inclined stand.

What is correct biceps

Huge biceps on background thin neck or lean legs looks ridiculous, if not ugly. Therefore, the most correct biceps is the one that looks harmoniously against the general background of the bodybuilder's body.

Let's consider the most worthy examples:

• Arnold Schwarzenegger had biceps in the best period of his athletic career was 56 cm. His height at that time was 188 cm, weight - 105 kg, chest volume - 145 cm. Arnie is a seven-time winner of the title "Mr. Olympia". Schwarzenegger's biceps are still considered the benchmark not only for fans of a famous bodybuilder, but also for bodybuilding connoisseurs.
• Sylvester Stallone during the filming of "Rambo-2" had a bicep circumference of 43 cm, chest - 127 with a height of 174 cm.
• Schroeder (Alexey Klakotsky), a natural bodybuilder from Belarus. His height is 183 cm, weight - 97 kg. The volume of the biceps is approximately 43 cm.
• Dwayne Johnson. His biceps in volume is 50.8 with a height of 196 cm and a weight of 119 kg.

All these people are united not by the circumference of the biceps, but by a harmonious figure.

The importance of correct techniques

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

1. With sufficient experience (at least one and a half to two years of training), you should use the super series.
2. It is necessary to apply the "pyramid".
3. You can practice split training, thus giving more emphasis to the desired muscles.
4. Observe and seek advice from colleagues, especially if they are more experienced athletes. Someone else's experience can also bear fruit.
5. Limit weights should not be used optimal amount repetitions - 8-12 times, the number of approaches - 3-4.

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

Conclusion

It is not enough to know how to increase biceps - this will require a long and painstaking work. This goal is achieved by trial and error, since various complexes mankind has come up with a lot, and each bodybuilder selects the one that is suitable for him personally. Everything is explained by the individuality of each organism.

WITH early years training, everyone who begins to train to engage in gym or at home, begin their workouts by lifting dumbbells and a barbell so that, namely, the biceps to which is always given great attention to make the arm volume seem larger, all novice athletes want to pump up their biceps like that of Arnold Schwarzenegger, whose arm and biceps volume was 60 cm due to his peak biceps and arm structure (genetics)! photo before and after.

The peak of the biceps and the volume of the arm depends on many factors in order to pump up the biceps of the right size depending on age and desire, all beginners in fitness bodybuilding beginners want to pump up their biceps 35, 40, 42, 45, 47, 50, 55 centimeters large biceps and arm volume always attracts the attention of others who always think that if a guy has big biceps, then he has strong powerful hands with which he can lift anything! photo Arnold Schwarzenegger in his youth 16 - 20 years old biceps 46 - 50 cm

How to build biceps for a teenager aged 13, 14, 15, 16, 17, 18

The path to big pumped up arms is not always easy, in order to pump up big pumped up arms, many novice athletes think that it is so simple and easy, but in fact, in order to increase the volume of the arms every month of training, proven techniques are needed and, which must be professional for the muscles hands grew in volume!

Arm muscles 35, 40, 42, 45, 47, 50, 55 cm

Arm musclesaged 13, 14, 15, 16, 17, 18

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

Depending on the type of addition, the volume of the hand in adolescents is different, the reason for everything is genetics and age! In the transitional age, every man, girl, has the formation of a muscular skeleton a few years after the transitional period is formed, as well as the volumes of all muscle groups! Usually the period of formation of the muscular skeleton occurs from 13 to 18 years!

At what time and at what age can you start training

In the gym at home, 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 path he will give you the technique of performing all the exercises that can be performed in the gym at home!

Swing biceps in the gym at home

If only to train one biceps, your figure will not fully develop, including the volume of the arms will not grow if you do not train all the muscles of the body, our body is as one whole and all changes in the figure occur naturally, this is the physiological characteristics of the body from which you cannot go anywhere! If a person's own weight grows, then all his muscles increase in size, so it is important to train all muscle groups, and not just swing the biceps so that he only becomes big!

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

The structure of the muscles of the arms and the volume of the parameters will change every month of training if you do the exercises 2 - 3 times a week so that the muscles of the arms have time to recover between workouts if the muscles of the arms hurt, then it is better to postpone the training to another day when the muscles stop hurting! Council of professionals

Basic exercises for pumping biceps with dumbbells and a barbell

Dumbbell Exercises to Build Biceps

• Bending the arms while standing with dumbbells with a classic grip (can be done while sitting)
• Flexion of the arms alternately standing with dumbbells (can be done while sitting)
• Standing hammer grip curl (can be done while sitting)
• Dumbbell Sitting One Arm Curl
• Bending one arm while sitting on a bench

Barbell Exercises to Build Biceps

• Standing curl with a barbell with a classic grip
• Narrow Grip Standing Barbell Curl
• Hammer Grip Standing Barbell Curl
• Reverse Grip Barbell Curl
• Seated Barbell Curl on Scott's Bench

Exercises on simulators to build biceps

• Curl of the arms while sitting in the simulator on the Scott bench
• Curl of the arms while standing in a crossover lower grip
• Bending the arms in a crossover standing upper grip

Dumbbell and Barbell Biceps Workout Program

How many times do you need to train biceps per week for a girl and a man

Arm muscle training should be wisely different about muscle growth and muscle fibers you can forget if you train your biceps every day, then your biceps will be weak, but enduring 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 with a maximum of 2 in one workout -3 sets in each exercise and do a maximum of 6 - 8 reps! It is also important to train in one day and in order to fully pump the muscles of the arms and also for each muscle group, 2-3 exercises and the same number of repetitions are recommended! According to this scheme, all famous pitching bodybuilders train their arms in order to pump themselves up huge arms like those of Arnold Schwarzenegger.

How to stretch biceps lengthen biceps

Stretching the muscles after training muscles is one of the mandatory rules to relax the muscles after training, therefore it is important if you have been training biceps and others. muscle groups, it is good to stretch them within 15 minutes after training

You will not be able to lengthen the biceps and change the structure of the arm, you can no longer improve muscle stretching, but you will not be able to lengthen the biceps in your physiology, which you already have, this is the genetics of muscle structure if it were possible every fitness bodybuilding jock would have biceps like Arnold Schwarzenegger's.

Source https://mensgen.pro/tabletki/turinabol/

Arthur Jones said more than 15 years ago that most bodybuilders are unrealistic for their intended purposes. They want something that is beyond their genetic potential, namely huge muscles. In other words, achieving their goal is simply impossible!

Jones took a step forward by saying that the main genetic factor, with the exception of muscle size, especially in the arms, is the exceptional length of the muscle fibers in the biceps and triceps. The length of these muscle fibers is one hundred percent genetically determined.

Many bodybuilders, especially Boyer Coe, Kaisy Vaiator, Sergio Oliva, Ed Robinson, and Arnold Schwarzenegger, have very long muscle fibers on hands. Therefore, it is no coincidence that they have one of the largest and most prominent biceps and triceps in the world.

A physiological factor is well known: the longer the muscles, the larger their cross-section, and, consequently, the greater the volume that the muscles can reach.

Simple physiology explains that in order for a muscle to become wide, it must be long.

The short muscle cannot be wide because the angle of tension would be so weak that it could not function effectively. Thus, the body will not allow the wide short muscle to exist.

How to tell if you have short, long or medium fibers? The key factor is where the biceps and triceps meet with the tendons that cross the elbow joints.

Assessing the potential of your biceps

Let's start with the biceps. Take off your shirt and take a double bicep pose in front of the mirror.

Take a close look at the inside of the elbows of both hands. Now extend and bend your arms. Notice that as you bend your arm, the biceps become taller. This is because the main function of the biceps is to flex the arms. Return to the starting double bicep position again. The angle between the bones of the hands and forearm should be 90 degrees. Take a look at the gap between the tense bicep and elbow. What is its width (size)?

Before taking the measurement, relax your hands for a few minutes, do the following: place your fingers right hand across the left fold. You should be able to feel the large biceps tendon that crosses the front of the elbow joint and into the radius of the forearm. Gently, straining the biceps of the left hand, feel the rope-like tendon with your fingertips in the elbow gap. Run your fingers up the tendon until you feel the junction of the tendon with the bicep. This is the distance between the junction of the biceps tendon with the tendon and the intersection of the ulnar junction with the tendon. This is the place you must define.

Biceps and its tendon

Take the double bicep pose again. Make sure your arms are fully bent and the angle is 90 degrees. The partner should measure the distance between inside elbow (look for a crease in the skin, on the front of the elbow) and the inner edge of the shortened bicep. Do this with both hands.

What do the measurement results mean? Naturally, this is by no means science, but my experience allows me to make the following generalizations.

Biceps Potential for Increasing Muscle Mass

Distance between the elbow and the edge of the shortened bicep

Bicep length - potential

1.27 cm (long) - large
1.27 - 2.54 cm (approximately average) - good
2.54 - 3.87 cm (Medium) - Medium
3.87 - 5.08 cm (below average) - weak
5.8 cm and more (short) - minimum

Bodybuilders with really massive arms have 1.27 cm or less between the elbow and shortened biceps. In other words, they have long-fiber biceps, short tendons, and tremendous potential.

Sergio Oliva, the man with the most massive arms in the world, has such a mass of biceps that there is practically no gap between the elbow and the contracted biceps. Sergio is one of the few people with muscles that practically limit his range of motion.

Another muscle group that makes up the bulk of the arms is the triceps.

Assessing the potential of your triceps

Measuring the triceps (versus measuring the biceps) is much more difficult. The difficulty lies in the fact that the connection between the three triceps muscles and their common tendon is much more difficult to measure and evaluate.

Triceps, as its name suggests, consists of three muscles: lateral, long and medium. All three muscles are attached to a large, wide tendon that runs through back elbow, and connect to the forearm bone.

Take off your shirt and stand in front of a mirror. Turn sideways. The elbow should be straight, the arm along the torso. Tighten your triceps. You should notice, if you are thin enough, the distinct horseshoe shape of the triceps. Lateral muscle triceps (medial head) forms one side of the horseshoe, the middle - the other side, the long muscle - at the apex, and the tendon occupies the entire wide part in the middle.

I've noticed that over the years, men with really massive triceps are less and less likely to have horseshoe triceps. The wide space in the middle of the horseshoe is partially covered on top by an unusual long muscle. Side and middle muscles on the sides are inverted soft drink bottles. The tendon is left with an unusually small space.

Sergio Oliva, for example, does not have a horseshoe bicep at all. Bill Pearl has triceps, very similar to those of Oliva, as well as Ray and Mike Mentzer.

To determine the potential of the triceps, the following is necessary. With your arm extended along your body, tighten your triceps. Use a buddy to measure the distance between the top of the elbow and the top of the inside of the horseshoe. In other words, you are measuring the longest part of the wider tendon. Remember, the longer the part to be measured, the shorter the muscle.

Below I offer my generalization on determining the potential of the triceps.

Triceps Mass Gain Potential

Distance between the top of the elbow and the top of the inner part of the horseshoe

Triceps length - potential

7.62 cm and less (long) - large
7.62 - 10.16 cm (above average) - good
10.16 - 15.24 cm (Medium) - Medium
15.24 - 17.78 cm (below average) - weak
17.78 cm and more (short) - minimum

And yet you can have massive triceps with a short " long muscle"If the lateral and middle muscles are long and thick. Therefore, the triceps table is not as thorough as the biceps table.

My suggestion: use both tables for general guidance only, not as final guidelines.

Real goals

Joe Roak suggests that the following rule be followed: "To determine the potential of the hands, multiply the circumference of the wrist in inches by 2.3."

For example, if your wrist is 7 inches (17.78 cm), then multiply by 2.3 we get 16 inches (about 40 cm). You tell me, who wants to have 16-inch arms? Believe me, thin arms at 16 inches look bigger than they really are.

Among the athletes in the Gainesville Group, only one had arms over 16 inches (Craig Holaday). Moreover, you must first reach 16 inches before moving on. If you already have a full 16 inches arm, then your target should be 17 inches, and if 17, then your target should be 18 inches. Be realistic, move towards the end result gradually.

Conclusion

Don't expect to have hands like Boyer Coe, Casey Vaiator, Sergio Oliva in 6 weeks. But rest assured that your arms will get bigger, stronger, more prominent and better shaped.

Big, strong, better-shaped and well-shaped arms are the result of reinforced, correct, slow and careful exercise with proper rest, recovery and calories.

Be realistic in your expectations and your results will be in line with your goals.