20-inch (or larger) biceps may be uncommon outside of the bodybuilding stage, but they're not unheard of — especially in strength sports where the mightiest mortals tend to congregate.
Certain numbers in bodybuilding instantly signify success and put you into an elite category. When it comes to arms, the measurement to strive for has always been 20 inches. Anything less than that can still be fine, but nobody's raving about 18- or 19-inch arms.
Quite few studies indicate that there is no upper limit for volume. Only limiting factor is your own recovery limit. Though general recommendation is still 10-20 sets per muscle per week and spread apart over multiple sessions.
The average bicep size for a fit person can vary, but as a general guideline, a well-developed bicep for someone who is considered fit typically ranges from 12 to 16 inches in circumference. However, this can depend on various factors, including a person's age, gender, genetics, and their specific fitness goals.
A purely muscular 20 inch arm (unpumped) as a natural bodybuilder? Probably not. A 16--17 inch arm as a natural bodybuilder is achievable - with the proper training protocol, exercises, nutrition and rest. An unpumped muscular 20 inch (drug free) is rare.
Arnold Schwarzenegger had massive arms, 22 inches big at his peak.
Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms. Hormonal imbalances and a stagnant lifestyle can also cause arm fat.
Defined, Strong Arms
In a HerCampus.com survey of over 100 college women across the country, a majority ranked arms as the biggest turn on. Women feel it's a sign that you take good care of your body and admitted they love to see a hint of a man's biceps through his t-shirt or sweater.
If your flexed biceps measure less than 13.3″ in circumference, that's a good sign that your muscles are smaller than average, and so you could be considered skinny.
This depends on your starting point. Our beginner gym workout plan suggests starting with one set of 20 reps and then increasing the reps or weight each week. For people with some training experience, three to four sets of 10 to 12 reps is commonly prescribed for hypertrophy training (building muscle).
The record for possessing the biggest biceps of both arms was set by Rahul Batra (born on January 31, 1981) of New Delhi. He possessed the biggest biceps of both arms (right bicep measuring 30.3 inches and left bicep 31.3 inches), as confirmed on April 11, 2024.
Therefore, you must give yourself enough time to recover in between your bicep workouts. Generally, a 24-48 hour resting period is sufficient to avoid any injury. In case you're using heavy weights, make sure to rest at least for two consecutive days.
Historically, Moustafa Ismail is another individual who has been recognised for having exceptionally large arms, with his arms also being reported to measure around 31 inches, earning him a place in the Guinness World Records.
Now, 15 inches might sound like a magic number, but remember, it looks different for everyone. Factors like height, weight, and overall body composition play a big role in how those 15 inches appear. For some, 15 inch arms might be the pinnacle of their fitness journey, while for others, it might be a stepping stone.
The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
If you compare all the studies done on multiple races the average stretched penile length ranges from 3.5 inches to 6.6 inches.
The average 'perfect man' would be just a tad taller than 6 feet with a weight of 187lbs. That's roughly the size of Bradley Cooper, Channing Tatum or Gerard Butler, in case you were wondering. They also collected data on the most desirable body traits and body parts.
A person who is 6′5″ tall or taller would be within the healthy weight range for their height at 200 pounds. If you are under 6 feet, 5 inches tall then you would be in the overweight or obese category at 200 pounds. The healthy weight range is mostly determined by the person's height, their sex and their age.
A bicep size that is considered big is subjective to personal opinion and preference. However, as we saw above, young adult men's average biceps range from 13–15 inches, and women's range from 12–13 inches. By these standards, biceps measuring 15+ inches for men and 13+ inches for women are generally classified as big.
"Women are predisposed to prefer muscularity in men," said study author David Frederick of UCLA. "Most research is focused on what men find physically attractive in women and the career traits women find attractive in men," Frederick said by telephone.
What eventually won as the most attractive muscles on a guy were the arms. Other muscles of interest in order, from most attractive to least, were the chest, back, shoulders, glutes, legs, abs, and, finally, calves, which came in dead last.
Naturally muscular, mesomorphs typically have moderate-size frames, with wider shoulders and a narrow waist, strong arms and legs, and modest amounts of body fat.
Myostatin-related muscle hypertrophy is a rare condition characterized by reduced body fat and increased muscle size. Affected individuals have up to twice the usual amount of muscle mass in their bodies. They also tend to have increased muscle strength.