Before starting training, you need to figure out how much biceps is considered normal? The indicators are directly related to the age of the man. For people from 20 to 29 years old, the norm is 33.3 centimeters. From 30 to 39 - 34.8 cm. At 40-49 years old, the indicator does not change. From 50 to 59 - 34.5 centimeters.
What matters is not the quantity of exercises performed, but their quality. If the loads are incorrect, this will lead to a stop in the growth of the biceps. It is recommended to pump the muscle once a week.
It is enough to choose two exercises, and perform them 8-10 times two or three sets.
The weight of the selected barbell or other element for training must be acceptable for the person.
Over time, you need to gradually increase the load.
Every 5-6 weeks it is worth reducing the weight of the bar so that the biceps can rest. This approach will stimulate the muscle to grow and help it fully recover.
Exercises to increase the biceps
To achieve the desired result, you must correctly perform the following exercises:
Pull-ups.
Raising the bar.
Workout with dumbbells.
Work on the horizontal bar.
Push ups.
Kettlebell exercises.
Static exercises with dumbbells.
How to increase the volume of the biceps by lifting the barbell? This exercise is the most effective for the formation and growth of the biceps. Suitable for men with any physique. In order to perform the exercise correctly, you should become straight. The back should not sag or slouch. The legs are placed shoulder-width apart.
The bar must be raised so that it does not reach the chest. Do not delay the element when lowering down. It's important to keep the rhythm. One second is given for lifting, and two for lowering.
Barbells come with curved necks that will become great option for newbies. For professionals, this type is not suitable, since the load is unevenly distributed on the biceps.
In addition to the barbell, dumbbells are used. With them, you can also perform the above exercise. For people with an oblong muscle shape, the dumbbell is the best option. The biceps should stretch well at the bottom. To do this, perform the following exercise: sitting on the surface, the back deviates slightly back, and the dumbbells rise.
For a short form of muscle, preference should be given classical studies: hammers, lifting weighting equipment while standing, using shells while sitting on Scott's bench.
If it is not possible to go to the gym, it is possible to increase the volume of the biceps with the help of ordinary pull-ups.
It is not a classic exercise that is used, but a special one - for pumping up the biceps muscle.
Features of pull-ups for biceps growth:
You need to do a reverse grip.
The distance between the palms is no more than eight centimeters.
No need to reach the end when lowering down. Elbows should always be bent.
The chin reaches the crossbar.
Professionals should perform the exercise with weights.
Static execution of the movement will also be useful. To do this, you need to pull yourself up on the horizontal bar so that the crossbar is at the same level with the chest. Need to hang up severe fatigue. For further execution, it is worth hanging on the crossbar with bent arms at the elbows at an angle of 90 degrees.
Many believe that push-ups will not help with biceps growth. Some athletes think otherwise. Experts say that they are less effective than the above exercises. Push-ups can increase the biceps muscle, but do not develop it.
My research on athletic performance over the past 45 years has proven that it is not always the athlete with the best big muscles and circles of body parts wins the highest titles; 47.5 cm arms and 125 cm chest do not by themselves justify a world-class title unless these Herculean measurements are accompanied by proportionate sizes 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 composition.
Joe Vader
Presented is a calculator based on the tables given by Vader in the book. The type of backbone is not taken into account. Whether your bones are thin or powerful - all the same, the girths of the body parts should be in the right proportions to each other. Once these proportions are achieved, you will be so proficient as an athlete 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 tape measure tell you if you have superior muscular proportions or not.
Calculation of potentially achievable volumes by the girth of the wrist
According to McCallum's formula, a "classic" "weakly responsive" wrist of 17.5 cm suggests a chest circumference of 114 cm, pelvis - 97 cm, waist - 80 cm, hips - 60 cm, neck - 42 cm, biceps in tension - 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, such musculature is something out of the ordinary.
The calculator that below displays John McCallum's patterns, which are given in the book by Stuart McRobert.
The wrist should be measured just above the bone protruding on it from the side of the little finger (styloid process of the ulna), that is, closer to the elbow - McCallum himself advises.
Calculation of the lower limit of potentially achievable volumes (in a "calm" state) based on growth
In the late 70s, a table was compiled by a doctor to provide guidance muscle development"men with average physical potential." The data for this table was obtained from the measurements of several thousand amateur bodybuilders. The table clearly shows that there are quite specific relationships between muscle volumes and bone thickness. In particular, judging by the table, the circumference of the wrist normally ranges from 79% to 82% of the circumference of the ankle. If this is just your case, then you belong to the average type, which means that you can safely try on all the data in the table.
The table shows a direct relationship between muscle volume and total body weight. So you can say in advance: an attempt to pump up a 50-centimeter biceps with a small own weight- complete nonsense.
This is how Wilby advises to take 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 leg measurements are taken with the legs straight but relaxed, with the ankle measured at its narrowest point, the knee through the center of the patella, and the thigh at its widest circumference; the waist is measured in the narrowest place, without drawing in the stomach; the circumference of the pelvis - along the largest circumference, when the feet are brought together; chest - at the level of the nipples (without a powerful breath); biceps in tension - on the most high point; forearm - in the widest place 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.
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Every athlete dreams of a big, strong, well-developed biceps, but not everyone's dream comes true. We need long and painstaking work, the use of optimal techniques and the correct sports nutrition. Then the result will not keep you waiting, 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:
- Take a measuring tape (tailors use it). In the absence of such, a school ruler and a strong thread (twine) will do.
- Sagging or, conversely, a strong tightening of the tape or thread should not be allowed - 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, while the tape is adjacent to the most convex places of the biceps and triceps. To clarify, you need to do not one, but two or three measurements - this will eliminate errors.
The volume of biceps in men depends on age
The parameters of the biceps muscle change with age. The volume of biceps in men in their 20s is somewhat different from the volume of their sixties - this difference is about a centimeter.
For example:
- From 20 to 29 years old - 33.5 cm.
- From 50 to 55 - 34.5 cm.
These are approximate figures for normal volume for average, untrained people.
How to increase biceps: work on the mass
If an athlete needs to build a 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:
- Lifting the bar for biceps. This basic exercise is the basis of everything. For high-quality pumping, it is better to use a bar with curved neck- this makes it possible to load the hands more and minimize possible injuries to the hands. The grip is used wide, medium and narrow.
- Lifting dumbbells. This equipment is even preferable, since the exercises can be varied by using "hammers" (grip inward with palms) or alternating lifting of dumbbells.
- Pull-ups on the bar reverse grip. Its width also varies.
- Giri. They are quite suitable for this purpose with one drawback: the weights cannot be adjusted. You can, of course, use different weights, from 16 to 36 kg, if available.
Static weight exercises will also help in training the arm flexors. To do this, fix your elbows with a barbell, dumbbells, weights in a right angle position 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 door jamb or some immovable object - in this case, a securely fixed horizontal pipe.
If the goal of the athlete is a long biceps, you need to perform exercises for the entire amplitude while standing or sitting, tilting the body back on an incline bench.
If the athlete prefers a short (spherical) arm flexor, then the exercises are performed in a forward bend or using a Scott bench - an inclined music stand.
What is the correct biceps
Huge biceps in the 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.
Consider the most worthy examples:
- Arnold Schwarzenegger's biceps at 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 the seven-time winner of the Mr. Olympia title. Schwarzenegger's biceps is still considered the standard not only for fans of the famous bodybuilder, but also for bodybuilding experts.
- During the filming of Rimbaud 2, Sylvester Stallone had a bicep circumference of 43 cm, chest - 127 with a height of 174 cm.
- Schroeder (Aleksey Klakotsky), a "straight" bodybuilder from Belarus. He is 183 cm tall and weighs 97 kg. The volume of the biceps is approximately 43 cm.
- Dwayne Johnson. His biceps in volume are 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
Properly selected exercises are half the battle. You can sweat for hours in the gym, pumping iron, but not achieve good results. Recommendations:
- With sufficient experience (at least one and a half to two years of training), you should use supersets.
- It is necessary to apply the "pyramid".
- You can practice split training, thus placing more emphasis on the right muscles.
- Observe "colleagues in the shop" and consult them, especially if they are more experienced athletes. Someone else's experience can also bear fruit.
- Weight limits should not be used optimal amount repetitions - 8-12 times, the number of approaches - 3-4.
In case of stagnation in this group, the coach's advice will be useful.
Conclusion
It is not enough to know how to increase the biceps - this will require a long and painstaking work. This goal is achieved by trial and error, since mankind has come up with a lot of various complexes, and each bodybuilder selects the one that is acceptable to him personally. Everything is explained by the individuality of each organism.
Guess which muscle is the most popular? Even the grandmothers on the bench know her name, and when they come to the gym, they try to pump it up first of all? This is the biceps, it is about him that legends are composed, it is the biceps of 40 cm that is the ultimate dream of many novice iron lovers.
Why biceps is so popular is hard to say, thanks to its anatomical structure biceps, even in childhood, are the first to be drawn in boys who love to admire them in front of a mirror so much. also, the biceps are always in sight when you go in the summer in a short shirt or T-shirt.
This is probably why, having come to the gym, most men of all ages are first of all interested in how to quickly pump up their arms and try to load their biceps hard by doing various exercises on your hands. But, as a rule, all this zeal does not give any results and for some reason the biceps does not want to grow.
How to quickly pump up your arms
Let's start with what is considered a big mistake to try to increase the size of the hands, focusing all attention on the biceps. But in fact, measuring the size of the biceps is not realistic, because when the arm is measured, its entire circumference is measured, including the triceps. When they say biceps 40 cm, we must understand that these 40 cm are the circumference of the entire arm, including triceps.
Therefore, the first mistake of beginners is to think of the biceps as the only way to increase the size of the hands.
The muscles of the upper arms are divided into extensors and flexors, the extensors are: triceps shoulder or triceps and ulnar muscle, flexors are: clavicular-brachial, biceps of the shoulder or biceps and shoulder muscle or brachialis. 
The main muscle mass of the arms is the triceps of the shoulder, which we call the triceps and the biceps of the shoulder, which we know as the biceps.
At the same time, it is the triceps that occupies 2/3 of the total volume of the arm and is the main one for the development of large and powerful hands. Therefore, if we want to increase our arms in size, we can’t get off with one biceps workout. We figured out why we shouldn’t get hung up on biceps training, now let’s look at why hands don’t grow after hard efforts in the gym.
In almost any gym very often you can see the following picture: a guy with thin, like laces arms, surrounded by dumbbells and grimacing in a terrible grimace, groaning, performs many exercises in supersets with a 5 kg dumbbell.
Yes, this guy is serious about bulking up his arms, he found an attractive training program on the net, which says that the biceps need to be “killed”, he needs to be surprised, he cannot be pumped, and so on.
But why then a month, two, three passes, and the hands do not increase even a millimeter in volume?
Everything is simple here and can be explained with a simple proverb: what is good for one, then for another ..., well, you understand. Those methods and training principles that work for an athlete with five years of experience with iron, and even with good pharmacological support, will not work and benefit the beginner or athlete who trains naturally.
Fulfilling a large number of sets and repetitions, as well as using supersets, dropsets and other methods for advanced athletes, you simply will not be able to progress in working weights. And muscle growth directly depends on the growth of the working weight in the exercises, the working weight increases - the muscles grow. Draw your own conclusions.
Therefore, if you want to quickly pump up your hands, be prepared for the fact that, firstly, it will not work out quickly, and secondly, you need to stop doing what teenagers do during puberty.
Until you build a 40 cm biceps, forget about having such a muscle as brachialis, as well as about internal and external heads triceps. Don't overthink and think about how the brachialis pushes the biceps out, and how concentrated curls build its peak.
At this stage, the main goal is to increase total mass hands, increase biceps and triceps in volumes, for this, basic exercises on the hands in their power style of execution are best suited. In basic exercises, several joints and muscle groups work, so you can work with big weights than in accessory exercises. Which at the initial stage of training are useless and only take away the strength needed to increase the results in basic exercises.
Basic arm exercises
There are a lot of exercises for training the muscles of the hands, there are no fewer legends about their effectiveness, we will consider the best of them.
When it comes to triceps training, it is most often recommended to perform french press, let's not argue about the effectiveness of this exercise, let's just say that it is very harmful exercise For elbow joints and most of those injuries are due to him.
On the contrary, the most effective and safest basic exercises for training the triceps are the bench press. narrow grip and push-ups on the uneven bars with weights. At the same time, in these exercises, for the safety of your elbow joints, you should adhere to a certain technique, namely, do not straighten your elbows to the end. This technique has its advantages, you keep your joints intact while the triceps are in constant tension.
When performing close grip bench press, try to keep your elbows close to your body, the grip should not be too narrow, ideal when index fingers are located on the internal sections of the neck. You need to lower the neck to the bottom pectoral muscles at a slow pace, press the bar up, in an explosive manner.
When pushing up on the uneven bars, you should also press your elbows closer to the body and work inside the amplitude, that is, lower yourself to an angle of 90 degrees at the elbows and not fully straighten your arms at the top point of the movement. The body should be kept perpendicular to the floor and level, without bending forward, as in a variant of push-ups on the chest. Triceps push-ups for greater efficiency should be performed with weights on the belt, while the movement should be controlled without jerking.
Exercises should be performed in a power style for 6-10 repetitions per approach.
For biceps training, the best basic exercise is the barbell curl for biceps with a straight or curved EZ bar. Working with a straight bar often causes discomfort in the wrist area and, when working with large weights, can cause injury.
In the case of a curved bar, it is more comfortable to work, since the curve of the neck allows you to keep the barbell in an anatomically more natural position. Also, the curved EZ bar helps kill three birds with one stone, we perfectly pump the biceps, train the upper forearm and even the brachialis. It turns out we perform simultaneously, three exercises in one.
When performing a barbell curl with an EZ bar, cheating is allowed in the last two reps when working for 6 reps in a power style. At the same time, we do not throw the stay to the top from the knees, but help with the body in the upper part of the amplitude.
At the initial stages, while the volume of your arm and working weight are small, it is enough to limit yourself to one exercise for the biceps and perform only barbell lifts with an EZ bar. Further, when you increase the working weight in lifting the barbell for biceps to 45-50 kg for 6 repetitions, you can connect the second basic exercise hammer for biceps.
When performing a hammer to biceps exercise, several muscles also work, biceps, top part forearm and brachialis. Therefore, of all the exercises with dumbbells for this stage of training, we chose it.
You need to perform hammers in strict technique, without throwing dumbbells and using the body, the elbows should not go beyond the line of the body. This exercise allows you to work with dumbbells heavy weight, while not neglecting the technique for the sake of weight. At right approach dumbbells can act as basic exercises and completely replace the barbell with dumbbells, we will cover in the next article.
These arm exercises are performed in a power style for 6-10 repetitions, for a barbell during the period of work for 6 repetitions, cheating is allowed, when working for 10 repetitions, the technique must be flawless in both exercises.
The basic rule of biceps training is that weight is not the main thing, the main thing is technique, so do not rush with weights, when correct technique they will grow much faster.
Hand Muscle Development Program
The last link left is the training program. There are different schemes for training hands, as a rule, this is either work on a split system, when the hands are trained with antagonist muscles or vice versa, and hand training can also be done on a separate training day.
Now, in order, the classic split training schemes look like this: chest-biceps, back-triceps or vice versa chest-triceps, back-biceps. In the second option, it is proposed to train the arms when they are already tired, the triceps will be “killed” after pressing the chest, and the biceps will be hammered after pulling on the back.
Therefore, the best solution would be to use the first option: the first chest-biceps workout, the second back-triceps workout. Also, if time permits, you can take the arm workout on a separate day, this will allow you to train fresh and work with large working weights.
Hand training is divided into heavy and medium weeks, in the first week we work in a power style for 6 reps per set, in the second we work in strict technique for 10 reps with an average working weight.
Perform the "Beginner" complex until your weight in lifting the barbell for biceps is 45-50 kg for 6 reps, in the bench press with a narrow grip 84-100 kg for 6 reps, depending on your own weight.
Complex "Novichok"
Power week
Biceps workout
- 5x6
Triceps workout
Close Grip Bench Press – 5x6
Average week
Biceps workout
Lifting the bar for biceps with an EZ bar - 4x10
Triceps workout
Close grip bench press - 4x10
Complex "Basic"
The first number is the number of sets, the second is the number of repetitions, rest between sets is 2-3 minutes. Before starting the complex, a general warm-up of the whole body is required.
Power week
Biceps workout
Barbell Curl with EZ Bar – 3x6
hammer for biceps – 4x6
Triceps workout
Close Grip Bench Press – 3x6
Push-ups on the uneven bars (triceps style) with weights on the belt - 3x6
Average week
Biceps workout
Barbell Curl with EZ Bar – 3x10
hammer for biceps – 4x10
Triceps workout
Close Grip Bench Press – 4x10
Push-ups on the uneven bars (triceps style) - 3xmax
And finally, biceps motivation from CT Fletcher.
Featured on the site
Publication date: 11/18/2014 © site
Any novice bodybuilder must go through such a stage as achieving size. biceps 40 cm. Rarely, among untrained people, biceps by nature are more than 40 cm. For some reason, the circumstance often passes by that in order to achieve an arm or biceps girth of half a meter or more, it is necessary to live through all the intermediate stages - at 30, 35, 40, 45 cm For some, the task of 30 cm in the circumference of the arm may become the goal of training in the near future, and someone will get stuck and start to slip at the mark of 35 or 38 cm. progressively and systematically. Only with such an attitude to the process of recruiting one's own muscle mass you can expect more or less adequate returns from your body. Wasting time, dreaming about biceps with a circumference of 52 cm and at the same time not achieving intermediate, local goals, is simply unreasonable, and therefore not very promising. So it's up to you to decide whether to dream or start accumulating more tangible results, which over time, of course, will add up to a more impressive result. Who knows what you are capable of?!
What you need
In fairness, it should be said that becoming the owner biceps 40 cm the task is not unattainable. Everything you need as necessary tools, is the confidence in what you are doing, a little commitment to the chosen occupation and, most importantly, the timely development of the necessary laws of the art of pumping, including the muscles of the hands. As you can see, you don't need anything special. But if the above list makes you resent, then don't waste your time and just don't do bodybuilding - you don't need it.
Parting word for action
For those who seriously intend to give their strength and their time - the latter is a little less - we will indicate those main points, without the implementation of which the current task of achieving biceps 40 cm so it will remain something like an unfulfilled hope. Which, of course, cannot paint any man who has decided to firmly and finally achieve anything - in this sense, the development of the muscles of the hands, believe me, is not the most difficult task in the world. So go ahead. Carefully study the principles or patterns proposed below, as you like, then, slowly, begin to introduce them one by one into your training process- we hope you have already started it - and at the end of everything, track their return. Remember, time is your faithful ally, but haste has not yet brought anyone “to success without laughter”. So.
Greg Kovacs, most big bodybuilder in the world, curls
Principle 1
Persistently, over the next three months, switch to a diet that is completely balanced for your age, height, weight and training costs. You regularly, several times a day, should consume a large amount of natural protein products, a couple of times a day - perhaps your own production. Also eat a lot. complex carbohydrates- cereals, bread, pasta.
Principle 2
At the same time, adjust the sleep schedule. As redundant as it may seem, do it anyway. You need to sleep at night for 8, 9, 10 hours in a row. A half-hour nap in the afternoon or so is encouraged.
Principle 3
Train in basic mode. Your training complex should contain multi-joint exercises such as , and , and . Plus, once a week, a maximum of two, do the complex on your hands, giving preference to the barbell and bars.
Principle 4
Train in the number of repetitions from 6 to 10. This applies to both the entire complex and exercises for biceps and triceps.
Principle 5
Train triceps along with biceps. If there are 10 working approaches for biceps in your program, then there should be at least 10 working approaches for triceps.
Principle 6
In arm exercises, first do one or two heavy basic exercises, and then one isolated exercise. Basic movements performed, of course, with great weight. If you work in the number of repetitions in the approach from 6 to 8, then isolated exercise You can temporarily and completely exclude from the program.
Conclusion
Have firm faith in what you are doing, regularly review the above principles - a person tends to forget - and, as a result, the time will not be far off when biceps in 40 cm will be for you a stage already passed, opening up a series of next achievements. Know that it cannot be otherwise!
