Lets face it; big bulging biceps arent going out of style any time soon. Have you ever wondered how your biceps compare to average size? You’ve come to the right place; in this post, we cover average size (for both men and women), bicep anatomy, and building tips to help you reach your goal of 15, 16, 17, 18, or 19-inch arms. Plus, we arm you with a sample biceps workout that is sure to give you an enormous pump!.
The quest for bigger, stronger arms is a common aspiration among fitness enthusiasts. But when it comes to biceps, how big is “good”? Are 15-inch biceps a sign of impressive strength and development or are they just a matter of genetics and body type?
Here’s the lowdown on 15-inch biceps:
1. Genetics Play a Big Role:
Let’s get real, not everyone is genetically predisposed to build massive biceps. Factors like muscle fiber type, insertion points, and overall body structure significantly influence bicep size. Some individuals can naturally achieve 15-inch arms with dedicated training, while others might struggle to reach that mark even with the most rigorous efforts.
2. 15 Inches Isn’t the Holy Grail:
Although impressive, 15-inch biceps shouldn’t be the only indicator of bicep development. Overall arm aesthetics, symmetry, and definition are equally important. A well-built arm with 14-inch biceps may have a more appealing appearance than a 15-inch arm that is asymmetrical or lacks definition.
3. Function Over Form:
Recall that your biceps are primarily used to flex your elbow and supinate your forearm. Although size can be a useful visual cue for strength, functional strength is not always correlated with size. When trained and executed correctly, a smaller bicep can have strength comparable to or greater than a larger bicep with poor neuromuscular control.
4. Don’t Neglect the Rest of Your Arm:
Focusing solely on biceps can lead to muscle imbalances and aesthetic shortcomings. A well-developed arm should include balanced training for the triceps, brachialis, and brachioradialis. Neglecting these muscles can result in an underdeveloped or disproportionate arm appearance.
5. Size Isn’t Everything:
Ultimately, the “goodness” of your biceps depends on your personal goals and preferences. If your primary focus is aesthetics, then 15-inch biceps might be a desirable target. But if your focus is on functional strength and overall arm development, then size becomes less of a priority.
Here are some additional factors to consider when evaluating 15-inch biceps:
- Body Fat Percentage: Lower body fat percentages will make your biceps appear larger and more defined.
- Overall Physique: 15-inch biceps will look more impressive on a muscular physique than on a skinny frame.
- Training Experience: Years of dedicated bicep training can contribute to larger biceps.
- Use of Performance-Enhancing Drugs: Certain drugs can significantly increase muscle growth, including bicep size.
Remember, comparing your biceps to others is a recipe for frustration. Focus on setting realistic goals based on your individual genetics and training experience. With consistent effort and proper technique, you can achieve well-developed, aesthetically pleasing arms, regardless of whether they reach the 15-inch mark.
Here are some tips for building bigger, stronger biceps:
- Focus on compound exercises: Exercises like pull-ups, chin-ups, rows, and dips engage multiple muscle groups and promote overall arm development.
- Incorporate isolation exercises: Bicep curls, hammer curls, and preacher curls specifically target the biceps and help build size and definition.
- Use progressive overload: Gradually increase the weight, reps, or sets over time to challenge your muscles and stimulate growth.
- Maintain proper form: Focus on controlled movements and full range of motion to maximize muscle engagement and minimize injury risk.
- Prioritize rest and recovery: Allow your muscles adequate time to recover between workouts for optimal growth and repair.
- Fuel your body properly: Consume a balanced diet with sufficient protein to support muscle growth.
By following these tips and focusing on overall arm development, you can achieve impressive results, regardless of whether your biceps reach the 15-inch mark. Remember, the journey is just as important as the destination. Enjoy the process of training and strive for continuous improvement, and you’ll be well on your way to building strong, sculpted arms that you can be proud of.
WHY YOUR BICEPS AREN’T GROWING
There are several reasons why your biceps arent growing, including poor training techniques, overtraining, or an inadequate diet. Many people make the mistake of overtraining the biceps because they place too much emphasis on growing them.
The biceps are worked in many pulling exercises such as bent-over rows, lat pulldowns, and pull-ups. You may not be giving the muscle enough time to recover if you add a ton of additional isolation exercises for the biceps on top of these.
Try switching up training variables such as volume, body positioning, grip, and tempo during biceps isolation exercises. We’ll go into these muscle building tips later on. But if you want a program that will increase the size of your biceps, check out the SFS Hypertrophy Program—it will show results in just 90 days!
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days.
We should quickly go over the anatomy and function of the biceps before discussing the average size and how to grow those guns. This information will help you target your biceps more efficiently, enabling you to develop 15, 17, or even 19-inch biceps!
Heres a quick breakdown of the biceps:
The biceps are comprised of two heads; the long and short head. The name biceps come from Latin, which translates to “two-headed-muscle. ” The biceps sit on the front of the upper arm opposite the triceps.
- Long Head: The larger of the two heads on the biceps, the long head contributes to the formation of the peak. The long head of the scapula starts at the supraglenoid tubercle, a small projection of the glenoid cavity near the coracoid process, and ends where the small head of the biceps converges. After that, this mass passes over the elbow joint and attaches to the radius through the biceps tendon.
- Short Head: The biceps’ short head, which is wider than their long head but smaller than the former, can be thought of as the peak’s base. Without sharing any muscle fibers, the short head starts at the scapula’s coracoid process and intersects with the long head in the mid-region.
The primary functions of the biceps are:
- elbow flexion with forearms in a supinated or pronated position (bending your arm like a biceps curl)
- Supination of the forearms (turning your wrists outwards)
Secondary functions of the biceps brachii are assisting in shoulder elevation and shoulder stabilization.
It’s crucial to remember that the forearm and shoulder positions directly affect how much force the biceps can generate.
When discussing biceps and how to get bigger, the brachialis and brachioradialis are two more muscles that need to be brought up. The brachialis muscle is the primary flexor of the elbow, situated beneath the biceps and capable of producing up to 50% more force than the biceps. Located on the radial side of the upper forearm, the brachioradialis aids in forearm rotation and elbow flexion. Reverse curls will specifically work the brachioradialis more due to the pronated grip.
Biceps muscle fiber type- The biceps consist of roughly 60% fast-twitch muscle fibers and 40% slow-twitch muscle fibers, according to this study. Knowing the breakdown of the biceps muscle fibers helps to focus the type of training you should be doing to grow your biceps bigger than the average size. With fast-twitch muscle fibers being dominant, you should skew your bicep training towards slightly more explosive sets.
HOW 15, 16, 17, 18, 19, 20, 21, and 22 INCH ARMS LOOK
Here are examples of how 15-22 inch arms look for reference.
Note: No matter what size your arms are, as you have undoubtedly already realized, body fat percentage greatly affects how your arms will appear. Compared to a 21-inch arm that is fat, a lean 18-inch arm will appear much more attractive.
15 INCH ARMS
16 INCH ARMS
17 INCH ARMS
18 INCH ARMS
19 INCH ARMS
20 INCH ARMS
21 INCH ARMS
22 INCH ARMS
15 min STANDING ARM WORKOUT | With Dumbbells | Shoulders, Biceps and Triceps
FAQ
Are 15 inch arms considered big?
How long is the average 15 year old arm?
|
Age (years)
|
Girls
|
Boys
|
|
|
cm
|
|
|
14
|
159.47
|
169.74
|
|
15
|
159.99
|
172.40
|
|
16
|
161.21
|
175.32
|
What is a good arm size for a man?
How long does it take to get 15 inch biceps?