So you have been working out lately, and you are wondering if your biceps are in the range of the average biceps size. You are curious to know how to increase them, or quite possibly measure them, so you can brag and show off to the opposite sex. Read on to find out more about your biceps, the average size, and how to increase them.
Things to know about the biceps
The biceps brachii is a two-headed skeletal muscle that stretches between the elbow and shoulder, usually referred to as the biceps. Although not the biggest muscle in your arm (that distinction goes to the triceps), more people are focusing on having more prominent and stronger biceps at the gym.
Know that the average biceps size is determined by your sex, age, and body mass index (BMI) before upping your weights and adding an extra arm day to your routine. Your height and weight are used in calculating your BMI.
Average biceps size
Several factors determine your biceps size. BMI will top the list. An individual with a higher BMI is more likely to have bigger arms.
In terms of muscle and wellbeing, broader arms are generally not considered an indication of good health or strength due to a higher BMI.
BMI is a calculation of body fat, depending on your weight and height. Someone with a high BMI is said to be overweight (though other methods assess this more accurately).
The circumference of the mid-upper arm has been studied as a method for calculating someone’s BMI in a case where a person’s height can not be determined, but there does not seem to be any analysis on how the biceps scale interacts with height.
Average biceps size by Age or Height
The diameter of your arms and the size of your biceps change with age. The average size of biceps also differs among sexes.
Here’s a peek at the average diameter of the middle arm by sex and age centered on the Centers for Disease Control and Prevention details. Keep in mind that this calculation often takes into consideration the amount of fat tissue and the muscle.
Age Average biceps size for Females (inches)
AGE | INCHES
20–29 | 12.4
30–39 | 12.9
40–49 | 12.9
50–59 | 12.9
60–69 | 12.7
70–79 | 12.6
Age Average biceps size for Males (inches)
AGE | INCHES
20–29 | 13.3
30–39 | 13.8
40–49 | 13.9
50–59 | 13.5
60–69 | 13.4
70–79 | 12.9
How to measure average biceps size
You can calculate the biceps scale in two ways: the flexed and relaxed. It will be simpler to have someone else calculate for you, especially when you take your measurement relaxed.
“To gage the biceps flexed”, these are measures you should observe:
- Sit down at a table and place your arm on the top of the table.
- Make a fist to it. Curl your forearm into your back, as if you were doing a curling bicep, flexing as much as you can.
- Place the end of a flexible measuring tape over and around the highest point of your biceps so that both ends touch to provide the measurement.
“To gage the biceps relaxed”, these are measures you should observe:
- Stand straight on at the feet with your arms loose and relaxed
- Place another gentle measuring tape across your biceps, which is the midpoint between your shoulder edge and your elbow tip.
How to increase biceps size
Weightlifting is at the top of things that come to mind when you’re talking of muscle building, and that’s definitely part of growing your biceps.
The body suffers mild pain when you lift weights. It stimulates the cells in your muscle fibers and attempts to repair the damage. The cells are joined together, growing the strength and size of your muscle fibers.
The food you eat plays a role in muscle-building too. It’s essential to up your protein intake, as protein helps to regenerate and create lean muscle tissue. Protein also makes you full for longer, causing overeating to be easier to prevent.
The Mayo Clinic advises consuming 15 to 25 grams of protein at every meal or snack while maintaining your total calorie needs.
Examples of foods that can aid you in building lean muscle are beef, poultry, milk, eggs, fish, beans, yogurt, and nuts as nutritionists advised.
Now that you know what to consume, begin muscle building with the following bicep workouts and exercises: Bicep curl with shoulder press, pullups, and incline dumbbell curls.
There are a few factors that dictate the average biceps size. While some, like your age and sex, may be out of your influence, you may control things like diet and exercise. A healthy diet containing enough protein and a weightlifting routine will help you get stronger and bigger biceps.
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FAQs on Average Bicep Size
Where is the bicep muscles located?
The bicep muscles are located between the elbow and the shoulder situated at the front of your upper arm.
What factors dictate the average bicep size?
The average biceps size is determined by your sex, age, and body mass index (BMI).
How can you increase your bicep size?
You can easily increase your bicep size by following a diet and exercise regimen as discussed in this article.