Bicep Size Chart: Average Arm Measurements & Big Biceps Guide

What is the average bicep size for men and women. How does arm size vary by age and gender. What factors influence bicep measurements. How can you increase your arm size.

Understanding Arm Size Measurements

Arm size is a key indicator of physical fitness and strength, often measured by the circumference of the upper arm. This measurement encompasses both the bicep and tricep muscles at their widest point. Understanding how to accurately measure your arms and interpret these measurements is crucial for tracking progress and setting realistic goals.

How to Measure Your Arms Correctly

To ensure accurate arm measurements, follow these steps:

1. Use a flexible measuring tape, such as a tailor’s tape.
2. Raise your arm parallel to the floor.
3. Wrap the tape around the widest part of your upper arm.
4. Ensure the tape is snug but not tight, and lies flat against the skin.
5. Take the measurement where the numbers overlap.

Should you measure your arm flexed or unflexed? For bodybuilders and those tracking muscle growth, measuring flexed biceps is common. However, medical and scientific studies often use unflexed measurements. When comparing your measurements to averages, ensure you’re using the same method.

Average Arm Size Statistics by Age and Gender

Arm size varies significantly based on factors such as age, gender, height, and weight. Let’s break down the average arm sizes for different demographics.

Unflexed Arm Measurements

According to data from the National Center for Health Statistics in the US, here are the average unflexed arm sizes for men and women across different age groups:

Flexed Arm Measurements

When flexed, arm size typically increases by 5-10%. Here are the estimated average flexed arm sizes:

These statistics show that the average flexed arm size for men is around 14.6 inches (37.1 cm), while for women it’s approximately 13.4 inches (34.0 cm).

Arm Size Percentiles: Where Do You Stand?

Understanding arm size percentiles can help you gauge where your measurements stand in comparison to the general population. Here’s a breakdown of arm size percentiles for men and women (flexed measurements):

The 50th percentile represents the average arm size. Measurements below this are considered smaller than average, while those above are larger than average. For instance, a man with 17-inch arms would be in the 85-90th percentile, indicating significantly above-average arm size.

Factors Influencing Arm Size

Several factors contribute to an individual’s arm size. Understanding these can help you set realistic goals and expectations for your arm development.

Age

Arm size typically increases through adolescence and early adulthood, peaking in the 30s and 40s. After this, there’s often a gradual decrease due to hormonal changes and reduced physical activity.

Gender

Men generally have larger arm measurements than women due to higher testosterone levels, which promote muscle growth. However, with proper training, women can also achieve significant arm size and definition.

Genetics

Genetic factors play a role in muscle size and shape. Some individuals may naturally have larger or smaller arms regardless of training.

Body Composition

Body fat percentage affects arm size. Higher body fat can increase arm circumference without necessarily indicating more muscle mass.

Training and Nutrition

Consistent strength training and proper nutrition are crucial for increasing arm size. Resistance exercises targeting the biceps and triceps, combined with adequate protein intake, can lead to muscle hypertrophy.

Strategies for Increasing Arm Size

If your goal is to increase your arm size, consider implementing these effective strategies:

Progressive Overload

Gradually increase the weight, reps, or sets in your arm exercises to continually challenge your muscles and promote growth.

Compound Exercises

Include compound movements like pull-ups, rows, and bench presses in your routine. These exercises engage multiple muscle groups, including the arms, promoting overall upper body development.

Isolation Exercises

Incorporate bicep curls, tricep extensions, and other isolation exercises to target specific arm muscles.

Proper Form

Maintain correct form during exercises to maximize muscle engagement and minimize injury risk.

Adequate Rest and Recovery

Allow sufficient time between arm workouts for muscle recovery and growth. Aim for at least 48 hours of rest before training the same muscle group again.

Balanced Nutrition

Consume adequate protein (1.6-2.2 grams per kg of body weight) and maintain a slight caloric surplus to support muscle growth.

The Role of Body Proportions in Arm Size Perception

While absolute arm size is important, the perception of arm size can be influenced by overall body proportions. Understanding this can help you set more holistic fitness goals.

Height and Arm Size

Taller individuals may have larger arm measurements, but their arms might not appear as big relative to their body size. Conversely, shorter individuals with the same arm circumference may appear to have more muscular arms.

Waist-to-Arm Ratio

The ratio between your waist and arm circumference can affect how big your arms appear. A smaller waist can make your arms look larger by comparison.

Muscle Definition

Lower body fat percentage can enhance muscle definition, making arms appear more muscular even if their circumference hasn’t changed significantly.

Health Considerations and Arm Size

While building muscle and increasing arm size can be a positive goal, it’s important to consider overall health and well-being.

Body Composition Balance

Focus on overall body composition rather than just arm size. A balanced physique with proportional muscle development across all body parts is generally more aesthetically pleasing and functionally beneficial.

Cardiovascular Health

Don’t neglect cardiovascular exercise in pursuit of larger arms. A mix of strength training and cardio promotes overall health and can support your muscle-building goals.

Realistic Expectations

Set realistic goals based on your body type, genetics, and lifestyle. Rapid or extreme changes in arm size may not be sustainable or healthy.

Monitoring Body Fat Percentage

Keep track of your body fat percentage alongside arm measurements. This provides a more comprehensive picture of your progress and overall health.

Advanced Techniques for Arm Development

For those looking to take their arm training to the next level, consider these advanced techniques:

Drop Sets

Perform an exercise to failure, then immediately reduce the weight and continue for more reps. This technique can help push muscles beyond their usual point of fatigue.

Supersets

Pair two exercises targeting different muscles (e.g., biceps and triceps) and perform them back-to-back with minimal rest. This increases workout intensity and can save time.

Eccentric Training

Focus on the lowering (eccentric) phase of exercises, as this can lead to greater muscle damage and subsequent growth.

Varying Rep Ranges

Incorporate both low-rep, heavy-weight sets and high-rep, lighter-weight sets to target different muscle fibers and promote overall arm development.

Mind-Muscle Connection

Concentrate on feeling the target muscles working during exercises. This mental focus can enhance muscle activation and growth.

Remember, while these techniques can be effective, they should be introduced gradually and with proper form to avoid injury and overtraining.

Measuring Progress Beyond Arm Size

While arm circumference is a common metric for tracking progress, it’s not the only indicator of arm development. Consider these additional methods for a more comprehensive assessment:

Strength Gains

Track the weights you’re able to lift in key arm exercises. Increasing strength often correlates with muscle growth.

Body Composition Analysis

Use methods like DEXA scans or bioelectrical impedance to measure changes in muscle mass and body fat percentage.

Visual Progress

Take regular progress photos to visually track changes in arm size and definition over time.

Performance Improvements

Note improvements in functional tasks that require arm strength, such as pull-ups or push-ups.

Clothing Fit

Pay attention to how your shirts fit around the arms. Tighter sleeves can indicate arm growth.

By considering these various metrics alongside arm measurements, you can gain a more holistic understanding of your progress and arm development.

Average Arm Size Measurement & Big Biceps Calculator

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Average Arm Size Measurement & Big Biceps Calculator

Average Arm Size & What Is Considered Big

Big arms are a hallmark of physical fitness and strength. And everyone loves an action hero with big guns. That’s why arm curls are one of the most popular exercises at the gym.

But how do you know if your arms are average or exceptional? Well, upper arm circumference is a yardstick by which many measure their progress.

This article shares average arm size statistics by age, gender, body size, and more. So you can figure out if your arms are big or if you should amp up your arm day.

Table of Contents

How to Measure Your Arms

Average Arm Size Statistics

Age & Gender (Unflexed)

Age & Gender (Flexed)

Arm Size Percentiles

Height & Weight

Arm Size Calculator

How to Grow Your Arms

What Is Arm Size?

Arm size is a circumference measurement of the mid-upper arm. In other words, arm size is the distance around the widest part of the bicep and tricep.

How to Measure Your Arms

Before getting into average arm sizes, make sure you’ve measured your arm accurately. Arm size is measured using a flexible tape such as a tailor’s tape.

First, raise one arm parallel to the floor and drape the end with the number “1” over the front of your bicep. Then wrap the other end of the tape around the widest part of your arm until the numbers overlap the end.

The number that intersects the end of the tape is your arm size. As you can see in the image above, bodybuilders measure their arms flexed.

Tips: Do not pull the tape too tight or your arm will appear smaller. Also do not wrap the tape at an angle or your arm will appear bigger.

Average Arm Size Statistics

Generally speaking, the average arm size for men is 14.6 inches (37.1 cm). And the average arm size for women is 13.4 inches (34. 0 cm).

However, arm size can vary depending on age, height, weight, and body composition. So let’s take a closer look at some arm size statistics.

Average Arm Size by Age & Gender

Your age is one of the most apparent factors influencing your arm size because we all start with skinny arms as children and grow through our teenage years.

Once you reach adulthood, your arm growth slows down. However, most people’s arms get slightly bigger through their 20s and 30s.

At some point in your 40s, however, your arms might gradually get smaller. This decline is due to the drop in hormones and decreased physical activity.

Table 1. Average Arm Size By Age For Men & Women (Unflexed)

Age	Men	Women
20-29	13.4 inches (34.1 cm)	12.4 inches (31.5 cm)
30-39	14. 1 inches (35.9 cm)	12.9 inches (32.8 cm)
40-49	14.0 inches (35.6 cm)	13.1 inches (33.3 cm)
50-59	13.7 inches (34.8 cm)	12.9 inches (32.8 cm)
60-69	13.5 inches (34.4 cm)	12.8 inches (32.4 cm)
70-79	13.1 inches (33.2 cm)	12.6 inches (32 cm)
80+	12.1 inches (30.8 cm)	11.7 inches (29.6 cm)

The data in the chart above comes from the National Center for Health Statistics in the US. But it’s important to realize that these measurements are taken with the arm relaxed or unflexed.

Arm Size Flexed vs. Unflexed

When you flex your bicep, your arm increases in size by roughly 5-10%. So a 13.5” unflexed arm is generally about 14.5” flexed.

And, since you probably measured your arm flexed, it’s vital to adjust the data from the previous table to compare apples to apples. Below is the revised arm size data based on the estimated size increase with a flexed bicep.

Table 2. Average Arm Size By Age For Men & Women (Flexed)

Age	Men	Women
20-29	14.4 inches (36.6 cm)	13.3 inches (33.7 cm)
30-39	15.2 inches (38.6 cm)	13.9 inches (35.3 cm)
40-49	15.1 inches (38.4 cm)	14.1 inches (35.8 cm)
50-59	14.7 inches (37.3 cm)	13.9 inches (35.3 cm)
60-69	14. 6 inches (37.1 cm)	13.7 inches (34.8 cm)
70-79	14.1 inches (35.8 cm)	13.5 inches (34.3 cm)
80+	13 inches (33 cm)	12.5 inches (31.8 cm)

In Table 2, you can see that the average man has around 14½ inch arms. For women, the average arm size is a little smaller at 13½ inches.

To put this arm size data in perspective, it helps to look at it in terms of percentiles. This shows you how likely you are to have arms of a certain size.

The 50th percentile represents the average arm size. By comparison, a lower percentile is considered small, and a higher percentile is considered big.

Table 3. Arm Size Percentiles For Men & Women (Flexed)

Percentile	Men	Women
5th	11. 9 inches (30.3 cm)	10.5 inches (26.8 cm)
10th	12.6 inches (31.9 cm)	11.1 inches (28.1 cm)
15th	12.9 inches (32.8 cm)	11.4 inches (28.9 cm)
25th	13.4 inches (34.1 cm)	12 inches (30.6 cm)
50th	14.6 inches (37.1cm)	13.4 inches (34.1 cm)
75th	16 inches (40.7cm)	15.2 inches (38.5 cm)
85th	16.9 inches (42.9 cm)	16.2 inches (41.2 cm)
90th	17.4 inches (44.2 cm)	17.2 inches (43.7 cm)
95th	18.4 inches (46.7 cm)	18. 2 inches (46.1 cm)

Now you can see the likelihood of having a certain arm size based on your gender. But you probably aren’t having a flex off with an 80-year-old.

So here are some charts to help you visualize how big certain arm sizes are based on a normal distribution of arm sizes for people ages 20-59.

Average Arm Size by Height

It’s also important to understand that your height affects how big your arms look. To illustrate, picture a 5’6” person standing next to a 6’6” person.

If they both have 15-inch arms, the short guy’s arms will look much larger. So the taller you are, the bigger your arms must be to look impressive.

Average Arm Size by Weight

Finally, how much you weigh also determines how big your arms look on your body. For example, 16-inch arms look much more prominent on a 150-lb guy than a 250-lb guy.

In other words, the heavier you are, the bigger your arms need to be to look impressive. Obviously, you want that weight to be muscle, not fat. I’ll get into that in a minute.

Average Arm Size Calculator

Height, weight, and age make it difficult to know if your arms are considered big. Fortunately, there are equations to predict average arm size based on these variables.

I created a simple calculator that shows you if your arms are big or small for your demographic.

arm size calculator

Enter the information below to see if your arms are bigger than other people your age and size.

Arm Size & Body Fat Percentage

There are a couple of other factors to consider that are not included in the arms size equation. One of them is your body fat percentage.

Having more muscle and less fat makes your arms appear larger. The reason is that you can see the separations between your arm and shoulder. And sometimes even the muscle striations and veins.

In addition, being leaner makes your arms look bigger compared to your arm joints (wrist, elbow) and your waist. For example, below is what I look like when bulking vs. cutting.

In both pictures, my arms are about 16 inches, but they look bigger when I’m lean!

I weighed 198lbs on the left and 171lbs on the right and I’m 5’9″ tall. It goes to show that 16″ arms look bigger when you’re lean. I should also note that I had an arm pump in both pictures.

Arm Size Pump vs. No Pump

It’s also important to realize that increased blood flow to your arms while working out makes them swell up in size – aka the pump. So measuring your arms right after arm exercises can add 0.5-1″.

For accuracy, it’s best to measure your arms without a pump. That way, you see your actual arm size and not just how much volume you did on bicep curls.

Of course, it is fun to occasionally measure your arms with a massive pump to see how big you can get them! Just take the inflated measurement with a grain of salt and know that’s not how big your arms typically are.

A juicy pump temporarily increases the size of your arms. In this picture, I am using blood flow restriction training to maximize muscle cell volume.

How to Get Bigger Arms

Building a big set of arms takes more than just repping out sets of bicep curls. Instead, having a well-rounded plan, including nutrition, workouts, and a few proven supplements, would be best.

Diet

Believe it or not, how you eat is more important than how you lift when building muscle. You won’t progress in the gym if you don’t give your body what it needs to grow.

First, you need to create a calorie surplus to gain muscle consistently. That means you eat more calories than you burn each day.

Next, you must eat enough protein to give your arms the building blocks to grow new muscle tissue. And don’t listen to that 1 gram of protein per pound of body weight bro science!

Your lean mass, activity level, and fitness goal dictate how much protein you need.

Calculate Your Grams of Protein Per Day

Some other nutrition advice I have is to eat mostly clean foods. Skip the junk and steer towards whole, natural foods to get the most quality gains.

Also, tap into nutrient timing to unlock the last 10% of potential arm gains. That means getting most of your carbs and calories around your workout.

Custom Meal Plan

Get a personalized meal plan designed specifically for your body and lifestyle. Including custom recipes formulated to fit your macros and calories – no counting required!

All this for just $13.99/mo! Click here to choose your plan.

Workouts

To build big arms, you need to train your whole body. That may sound counterintuitive, but compound exercises like squats and deadlifts boost muscle-building hormones that help you build big arms.

As for your biceps, they are made up of an inner and outer head. The inner head creates size and thickness, while the outer head adds to the peak. So include a variety of exercises to hit both bicep heads.

Hammer Curls vs Bicep Curls For Peak & Width

Also, don’t forget to train your triceps because they make up approximately 2/3 of the area of your arm! Therefore, big triceps make it easier to build sizable arms.

Supplements

As a word of caution, do not expect supplements to grow your arms in days or weeks miraculously. Instead, supplements are only an add-on to proper diet and exercise that may give you a slight boost.

In addition, there are a lot of expensive snake oil supplements that don’t deliver results. Here are some proven muscle-building supplements that can help you build bigger arms.

• Whey protein powder
• Creatine Monohydrate
• BCAAs or EAAs

How To Build Your Arms Faster

Now you know how your arms measure up. And you’ve learned some quick tips for building bigger arms.

If you want to grow your arms in weeks instead of months, you must start with a dialed-in muscle gain meal plan. And you can get a personalized, easy-to-follow nutrition plan right here.

Click the image or button below to learn more about Custom Meal Plans for Muscle Growth.

Or if you’re all measured out, feel free to check out some of my other helpful content below! You’ll find information on topics ranging from supplements and workouts to bodybuilder bios.

References
1) Fryar, Cheryl D., Qiuping Gu, and Cynthia L. Ogden. “Anthropometric reference data for children and adults; United States, 2015-2018.” (2021).
2) Ostchega, Yechiam, et al. “Estimating equations and tables for adult mid-arm circumference based on measured height and weight: data from the third National Health and Nutrition Examination Survey (NHANES III) and NHANES 1999–2000.” Blood pressure monitoring 9.3 (2004): 123-131.

Share with your community and get the conversation started!

About the Author

Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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How Big Are 15 Inch Arms? Average Arm Size Statistics & Calculator

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How Big Are 15 Inch Arms? Average Arm Size Statistics & Calculator

How Big Are 15 Inch Arms?

Strong and muscular arms are a key indicator of physical fitness and strength. Let’s face it, everyone loves an action hero with big guns.

That’s why arm curls are one of the most popular exercises at the gym. So how do you know if your arms are average or exceptional?

Well, upper arm circumference is a yardstick by which many measure their progress. And 15 inch arms are a common benchmark.

But are 15 inch arms good or not? Read on to find out!

Table of Contents

How to Measure Your Arms

15 Inch Arm Statistics

Average Arm Size By Age & Gender (Unflexed)

Average Arm Size By Age & Gender (Flexed)

Arm Size Percentiles

Arm Size Calculator (Height, Weight, Age, Gender)

How to Grow Your Arms

What Are 15 Inch Arms?

Arm size is a circumference measurement of the mid-upper arm. So “15 inch arms” are 15 inches (38.1 cm) around at the widest part of the bicep and tricep.

How to Measure Your Arms

Before getting into arm sizes, make sure you’ve measured your arm accurately. Arm size is measured using a flexible tape such as a tailor’s tape.

First, raise one arm parallel to the floor and drape the end with the number “1” over the front of your bicep. Then wrap the other end of the tape around the widest part of your arm until the numbers overlap the end.

The number that intersects the end of the tape is your arm size. As you can see in the image above, bodybuilders measure their arms flexed.

Tips: Do not pull the tape too tight or your arm will appear smaller. Also do not wrap the tape at an angle or your arm will appear bigger.

Are 15 Inch Arms Big?

15 inch flexed arms are a decent size. Anything over 14.6 inches is above average for men. And over 13.4 inches is above average for women.

However, you might want to be more than “above average”. And 15 inch arms could be on the small side if you have been working out for a while or have a large frame.

Whether your arms look big on your body depends on your age, height, weight, and body composition.

15 Inch Arms by Age

Your age is one of the most obvious factors that influence your arm size. Because we all start with skinny arms as children and grow through our teenage years.

Once you reach adulthood, your arm growth slows down. Although most people’s arms get a little bigger through their 20s and 30s.

At some point in your 40s, however, your arms might start to gradually get smaller in size. This decline is due to the drop in hormones as well as a decrease in physical activity.

Table 1. Average Arm Size By Age For Men & Women (Unflexed)

Age	Men	Women
20-29	13. 4 inches (34.1 cm)	12.4 inches (31.5 cm)
30-39	14.1 inches (35.9 cm)	12.9 inches (32.8 cm)
40-49	14.0 inches (35.6 cm)	13.1 inches (33.3 cm)
50-59	13.7 inches (34.8 cm)	12.9 inches (32.8 cm)
60-69	13.5 inches (34.4 cm)	12.8 inches (32.4 cm)
70-79	13.1 inches (33.2 cm)	12.6 inches (32 cm)
80+	12.1 inches (30.8 cm)	11.7 inches (29.6 cm)

The data in the chart above comes from the National Center for Health Statistics in the US. But it’s important to realize that these measurements are taken with the arm relaxed or unflexed.

Arm Size Flexed vs Unflexed

When you flex your bicep, your arm increases in size roughly 5-10%. So a 13.5” unflexed arm is generally about 14.5” flexed.

And, since you probably measured your arm flexed, it’s vital to adjust the data from the previous table to compare apples to apples. Below is the revised arm size data based on the estimated size increase with a flexed bicep.

Table 2. Average Arm Size By Age For Men & Women (Flexed)

Age	Men	Women
20-29	14.4 inches (36.6 cm)	13.3 inches (33.7 cm)
30-39	15.2 inches (38.6 cm)	13.9 inches (35.3 cm)
40-49	15.1 inches (38.4 cm)	14.1 inches (35.8 cm)
50-59	14. 7 inches (37.3 cm)	13.9 inches (35.3 cm)
60-69	14.6 inches (37.1 cm)	13.7 inches (34.8 cm)
70-79	14.1 inches (35.8 cm)	13.5 inches (34.3 cm)
80+	13 inches (33 cm)	12.5 inches (31.8 cm)

In Table 2, you can see that the average man has around 14½ inch arms. Therefore, 15 inch arms are slightly above average.

For women, the average arm size is a little smaller at 13½ inches. And 15 inch arms would be well above average.

To put this arm size data in perspective, it helps to look at it in terms of percentiles. This shows you how likely you are to have arms of a certain size.

Table 3. Arm Size Percentiles For Men & Women (Flexed)

Percentile	Men	Women
5th	11. 9 inches (30.3 cm)	10.5 inches (26.8 cm)
10th	12.6 inches (31.9 cm)	11.1 inches (28.1 cm)
15th	12.9 inches (32.8 cm)	11.4 inches (28.9 cm)
25th	13.4 inches (34.1 cm)	12 inches (30.6 cm)
50th	14.6 inches (37.1cm)	13.4 inches (34.1 cm)
75th	16 inches (40.7cm)	15.2 inches (38.5 cm)
85th	16.9 inches (42.9 cm)	16.2 inches (41.2 cm)
90th	17.4 inches (44.2 cm)	17.2 inches (43.7 cm)
95th	18.4 inches (46.7 cm)	18. 2 inches (46.1 cm)

Now you can see that a man with 15 inch arms is in the 55^th percentile. In other words, your biceps are bigger than average but smaller than 9 out of 20 men.

And for women, 15 inch arms puts you in the 75^th percentile. That means a female with 15 inch arms would have bigger biceps than about 3 out of 4 women.

But you probably aren’t having a flex off with an 80-year-old. So here are some charts to help you visualize how big 15 inch arms are based on a normal distribution of arm sizes for people ages 20-59.

15 Inch Arms by Weight

How much you weigh also factors into how big your arms look on your body. For example, 15 inch arms look much bigger on a 150lb guy than a 250lb guy.

In other words, the heavier you are, the bigger your arms need to be to look impressive. Obviously, you want that weight to be muscle, not fat. I’ll get into that in a minute.

15 Inch Arms by Height

Finally, your height also plays a role in how big your arms look.

To illustrate, picture a 5’6” person standing next to a 6’6” person. If they both have 15 inch arms, the short guy’s arms will look much bigger.

So the taller you are, the bigger your arms need to be to look impressive.

Arm Size Calculator

Height, weight, and age make it difficult to know if your arms are considered big. Fortunately, there are equations to predict average arm size based on these variables.

I created a simple calculator that shows you if your arms are big or small for your demographic.  

arm size calculator

Enter the information below to see if your arms are bigger than other people your age and size.

15 Inch Arms by Body Fat Percentage

There are a couple of other factors to consider that are not included in the arms size equation. One of them is your body fat percentage.

Basically, having more muscle and less fat makes your arms appear larger. The reason is that you can see the separations between your arm and shoulder. And sometimes even the muscle striations and veins.

In addition, being leaner makes your arms look bigger compared to your arm joints (wrist, elbow) and your waist. These are the proportions considered in the Greek God Body and determine if you have an aesthetic physique.

As an example, below is what I look like when bulking vs cutting. My arms are actually about 16 inches in both pictures, but they clearly look bigger when I’m lean!

And the same principle holds true for 15 inch arms.

I weighed 198lbs on the left and 171lbs on the right and I’m 5’9″ tall. It goes to show that your arms look bigger when you’re lean. I should also note that I had an arm pump in both pictures.

Arm Size Pump vs No Pump

It’s also important to realize that increased blood flow to your arms while working out makes them swell up in size – aka the pump. So measuring your arms right after arm exercises can add 0.5-1″.

For accuracy, it’s best to measure your arms without a pump. That way, you see your true arm size and not just how much volume you did on bicep curls.

Of course, it is fun to measure your arms with a huge pump occasionally to see how big you can get them! Just take the inflated measurement with a grain of salt and know that’s not how big your arms normally are.

How Long Does A Pump Last & 10 Ways To Prolong Your Pump

How To Build 15 Inch Arms

Building a big set of arms takes more than just repping out sets of bicep curls. Instead, you need a well-rounded plan, including nutrition, workouts, and a few proven supplements.

Diet

Believe it or not, how you eat is more important than how you lift when building muscle. You won’t progress very far in the gym if you don’t give your body what it needs to grow.

First, you need to create a calorie surplus to gain muscle consistently. That means you eat more calories than you burn each day.

Next, you must eat enough protein to provide your arms with the building blocks to grow new muscle tissue. And don’t listen to that 1 gram of protein per pound of bodyweight bro science!

Your lean mass, activity level, and fitness goal dictate how much protein you need.

Calculate Your Grams of Protein Per Day

Some other nutrition advice I have is to eat mostly clean foods. Skip the junk and steer towards whole, natural foods to get the most quality gains.

Also, tap into nutrient timing to unlock the last 10% of potential arm gains. That means getting most of your carbs and calories around your workout.

Custom Meal Plan

Get a personalized meal plan designed specifically for your body and lifestyle. Including custom recipes formulated to fit your macros and calories – no counting required!

All this for just $13.99/mo! Click here to choose your plan.

Workouts

To build big arms, you need to train your whole body. That may sound counterintuitive, but compound exercises like squats and deadlifts boost muscle-building hormones that help you build big arms.

As for your biceps, they are made up of a long head and a short head. The inner short head creates size and thickness, while the outer long head adds to the peak. So include a variety of exercises to hit both bicep heads.

Hammer Curls vs Bicep Curls For Peak & Width

Also, don’t forget to train your triceps because they make up approximately 2/3 of the area of your arm! Therefore, big triceps make it easier to build 15 inch arms.

Supplements

As a word of caution, do not expect supplements to miraculously grow your arms in days or weeks. Instead, supplements are only an add-on to proper diet and exercise that may give you a small boost.

In addition, there are a lot of snake oil supplements that cost a lot of money and don’t deliver results. Here are some proven muscle-building supplements that can help you build bigger arms.

• Whey protein powder
• Creatine monohydrate
• BCAAs or EAAs

How Long Does It Take to Get 15 Inch Arms?

The time it takes to get 15 inch arms depends on your starting point. For example, if you’re relatively new to training and already have 14 inch arms, you could reach 15 inches in a few months.

On the other hand, it could take you a year or more if you’ve been lifting for a while and need to gain more than an inch of arm size. But don’t get discouraged because 15 inch arms are easily attainable for most people.

How To Build Your Arms Faster

Now you know how 15 inch arms measure up. Once you get there, you’ll probably feel like building 16 inch arms or even 17 inch arms!

If you want to grow your arms in weeks instead of months, you must start with a dialed-in muscle gain meal plan. And you can get a personalized, easy-to-follow nutrition plan right here.

Click the image or button below to learn more about Custom Meal Plans for Muscle Growth.

With this information, you’re well on your way to building an impressive pair of arms. And if you liked this article, make sure you check out some of my other helpful content below!

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References
1) Fryar, Cheryl D., Qiuping Gu, and Cynthia L. Ogden. “Anthropometric reference data for children and adults; United States, 2015-2018.” (2021).
2) Ostchega, Yechiam, et al. “Estimating equations and tables for adult mid-arm circumference based on measured height and weight: data from the third National Health and Nutrition Examination Survey (NHANES III) and NHANES 1999–2000. ” Blood pressure monitoring 9.3 (2004): 123-131.

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Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach

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What size biceps is normal for men? | Bodybuilding, fitness and how to always be in good shape

09.12.2020

Working out in the gym, every man strives to improve his appearance and build muscle mass. But what muscle size is considered the norm. How much, for example, should be in the girth of the biceps? A sign is circulating on the Internet, which indicates that the average size of a bicep in men in the age group from 25 to 50 years old should be 35 cm.

But in appearance, such dimensions of the biceps are unlikely to surprise anyone. And if the volume is even smaller, then the hands will seem unnecessarily frail and ugly. What else affects the size of the biceps?

Height and weight

Tall and thin males appear to be more frail and weaker than shorter men with the same bicep size. The shorter the man, the more muscular he looks.

With a height of less than 170 cm, a bicep circumference of 40 cm can make a real jock out of a person. Weight also affects appearance. With a weight of 80 kg, a biceps of more than 38 cm looks quite impressive, while with a weight of 120 kg this figure will look rather pathetic.

Natural bodybuilding

Here the norm is between 38 and 42 cm. It is quite possible to achieve them with regular correct training in a couple of years. In this case, we are talking about muscles. With greasy hands, the biceps may be larger, but it will not look aesthetically pleasing.

For a height of 170-175 cm, the norm will be 40 cm, those who are taller than 185 cm should focus on the number 42 cm. In this case, there are people whose genetic characteristics make it possible to have a biceps of 44 cm without much passion for sports and the use of harmful chemicals.

How to increase the size of the biceps

To increase the size of the biceps, special attention should be paid to training for pumping the triceps and brachialis. It is these muscles, in addition to the biceps, that affect the overall appearance of the arms.

Which exercises to choose

For pumping triceps, one of the best exercises is the French bench press. You can swing the biceps while standing by bending the arms with a barbell. It is also convenient to swing brachialis while standing, bending your arms with a reverse grip. But it should be remembered that it will not be possible to pump up muscles especially when pumping and burning, it is difficult to influence them simply by regular training. Hypertrophy occurs only with increasing weights from session to session.

What weights to choose

For French bench press, you need to take a weight from 40 to 50 kg and perform 8-10 repetitions. When bending, the same weight and the same number of repetitions are taken. Bending the arms with a reverse grip is performed with less weight – 35-40 kg, 8-10 repetitions are done. It is important to remember that when doing exercises, you can not do jerks and help yourself with your whole body. Such cheating will not do any good.

Many men want to have inflated arms. To achieve this goal, an integrated approach is required and work on all muscles, with a constant increase in weights. It is important to work out these muscle groups only for men, but also for women in order to avoid sagging. When training, it is important to concentrate on those parts of the body that need to be worked out.

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You may like it associated with an athletic physique and well-puffed biceps. It is they who attract most of the fair sex. Pumped up hands become an adornment of absolutely any man. To make the biceps look attractive, they must have a certain volume. Its size is directly dependent on the age of the stronger sex. Volume affects more than just aesthetic appeal. For competing bodybuilders, it directly affects what results the athlete will achieve in the competition.

Contents

• 1 How to measure the volume of biceps
• 2 What is the norm for biceps volume in men by years
  • 2. 1 Table of norms for biceps volume
• 3 What is the norm for biceps in women 9 0040
• 4 Recommendations for increasing the girth of the biceps
• 5 Three-day training to increase the biceps
  • 5.1 First training day
  • 5.2 Second training day
  • 5.3 Third training day
  • 5.4 How to complicate the complex?
  • 5.5 Advanced version
• 6 Summary

How to measure biceps

A measuring tape is used to measure biceps. If it is missing, you can use a regular rope, which is then attached to the ruler. The measurement of the circumference is carried out by one of the following two options:

• First. Biceps are relaxed. The hand is held in a vertical natural position. The measurement is taken at the center of the shoulder. The method is suitable for most people, but not for bodybuilders. Bodybuilders demonstrate their muscles in a tense state.
• Second. The muscles of the biceps are tense. The main condition for such a measurement is that it is not carried out during pumping. This is due to the fact that in this state, the biceps are enlarged in size for several hours. After pumping, they will be the real size. It is necessary to measure the biceps in a wide place, bending the arm at the elbow joint.

The method is chosen depending on whether they are engaged in bodybuilding or not.

BICEPS MEASURE. Papa Smith and Vadyukha show how it should be.

Watch this video on YouTube

What is the norm of biceps volume in men by years

For many representatives of the stronger sex, it will be news that the norm of biceps volume exists. It is based on the proportions of the human body. This basic concept formed the basis of the “ideal proportions of the biceps for bodybuilders.” The reference volume was previously considered to be the girth, which coincides with the size of the lower leg. To date, the system for calculating body proportions has changed. They began to take the formula of the golden section as a basis.

If a man does not train in the gym and does not do bodybuilding, the size of the biceps is not tied to a specific system of proportions. The volume norm for ordinary representatives of the stronger sex is more modest. The size of the average bicep is thirty-three centimeters, and the maximum is thirty-five centimeters. The latter indicator is quite realistic for most men. We are talking about measuring a relaxed biceps.

Biceps Size Chart

The table is given for measuring muscles in a relaxed state. There is currently no similar age limit for bodybuilders. In a tense state, the volume of muscles increases. The difference in the average volume is about 3-5 centimeters.

However, you can check your own values ​​using the table. These three to five centimeters of difference are added to the average table value. It must be understood that many external indicators affect the volume of the biceps. The most common include: weight, height, metabolism (metabolism), lifestyle. The figures indicated in the table are not reference. They are indicative.

What is the norm of biceps in women? Be sure to take into account the percentage of adipose tissue. Another criterion is physique, but this parameter plays a secondary role.

To calculate the volume of the biceps, use the following formula: multiply the chest volume by 36%. The formula was developed by John McCallum. Thus, if the volume of the chest is 90 centimeters, then the biceps is 32.4 centimeters.

If the figures differ, then there is some asymmetry in the physique. It is possible to correct the situation by performing various exercises or adjusting weight. The latter is necessary for people with excess body weight, when the volume of the biceps is higher than expected.

Recommendations for increasing the girth of the biceps

If the size of the biceps does not reach the norm, the following steps can correct the volume:

• Performing multi-joint basic exercises. They require the use of a large number of muscles.
• Do 10-12 repetitions daily. This is a pretty simple workout. It can be safely performed not only in the gym, but also at home.
• When the circumference of the biceps is less than forty centimeters, it is not recommended to focus on daily exercises. You should start with three workouts per week. Each session should consist of five to seven exercises. During training, you should pay attention to only one or two muscle groups.

If you follow these recommendations, you can correct the size of the biceps.

How to make your biceps bigger (HIGHER AND WIDER!)

Watch this video on YouTube

3-day biceps training

First training day

• Squats with a weighted barbell.
• Lunges.
• Toe raises.
• Smith Machine Vertical Press.
• Side raise.
• Hyperextension.

Second training day

• Bench press.
• Incline Dumbbell Press.
• Lying dumbbell raise.
• Arnold press.
• Dumbbell swings in front of you.
• Twisting.

• Bench press

Day three of training

• Wide grip pull-ups.
• Upper pull rod.
• Linkage.
• Dumbbell Row on an incline bench on the back delt.
• Breeding of the upper blocks to the rear delta in the crossover.
• Leg Raise.

In this mode, you can practice for 2-4 months. Exercises must alternate. This avoids adaptation to the load.

How to complicate the complex?

Having mastered the previous training, you can add isolating exercises to the basic exercises. They allow you to develop the muscles of the hands. Movements should be introduced to pump the pectoral muscles and back. Some athletes may set aside a separate day for such exercises, but it is enough to simply add these movements to those performed before.

Triceps exercises are performed on the pectoral muscles on the training day. The best option is to add two movements to the training. These are push-ups on the uneven bars, which are performed after the chest exercise, and the French press. The training scheme does not change. Each movement is performed in 3-4 sets. The number of repetitions is left unchanged.

• French Press

Two bicep exercises should be included on back day. The best option for increasing volume is sitting barbell curls. They are performed after all other exercises. The last to do is bending the arms on the Scott bench. It is made with a narrow grip on the W-shaped bar.

Advanced version

When the first and second levels are mastered, they move on to the third (advanced). It consists in adding a separate workout for pumping the muscles of the hands. It is built from six or eight exercises performed in supersets. People who want to get good relief need to break up their workout into drop sets.

Superset Exercises:

• Seated Close Grip Press and Wide Grip Barbell Curl.
• Standing French press and curl with dumbbells.
• Crossover Rope Extension and Hammer Dumbbell Curl.

• Close Grip Press

There are no pauses during the superset. There is a two-minute break between supersets.

If it is decided to dedicate a separate training day to the exercises, the number of repetitions is increased to 14. Each athlete chooses the number of repetitions independently. To get the most defined relief, it is recommended to increase the number of repetitions to twenty.

Summing up

Every man should remember about proportions. The physique looks beautiful and attractive only when volumes are observed. For the representatives of the stronger sex, it is very important to have well-developed muscles according to their degree of pumping. This is a very important point. Do not focus only on the biceps to the detriment of the rest of the body. The same rule works in reverse as well.

Often, visiting the gym, you can note that not all athletes follow this rule. Some men just pump up the biceps, but forget about the development of the rest of the body. This leads to disproportion between the legs and arms. The biceps are almost the same size as the hips, and the shoulders, calves and legs are almost undeveloped.

Such asymmetry does not add any aesthetics to men. On the contrary, it spoils the appearance of the athlete and makes the representative of the stronger sex absolutely unattractive in the eyes of the opposite sex.