Why are my biceps big but soft?

Author: Nadia Dickinson  |  Last update: Thursday, June 19, 2025

"Big soft muscle" may refer to muscle tissue that is larger but less defined or toned. It may be due to factors, such as high body fat, lower muscle fiber density, or a less developed muscular structure.

Why do my muscles look big but feel soft?

The more blood that's flowing through your muscles the bigger and harder they are, and less blood they're more squishy. So arter working out your muscles are pumping with blood, but if you have barley moved your body in the last few days then less blood is flowing through you muscles to conserve energy.

Should biceps be hard or soft?

They shouldn't really be soft unless you've got a lot of extra fat, but don't expect huge, rock-hard arms without some targeted exercises.

Why are my biceps big but weak?

This is your body not used to the different intensity demands. It is normal your body has to adapt to the new rep ranges and the differences in recruiting more muscular fiber for less but bigger pushes.

Why do my biceps feel soft?

However a muscle can FEEL soft if they are covered in a layer of fat. While muscles contract and firm up when flexed, fat remains inert throughout. This means if you have a layer of fat covering the muscle you're feeling (e.g. a bicep) then it is this layer you may think feels jiggly.

#1 Reason Why You're NOT Building Muscle

Why are my biceps jiggly?

Hormonal Changes

This can lead to increased body fat in the upper arms and decreased overall muscle tone. The good news is that there are many ways to eliminate arm fat. Many people opt for surgery, but this is not the only option. Many exercises can help tone the muscles in the upper arms.

Are 15 inch arms big?

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.

Why am I jacked but not strong?

The ability of the motor unit to activate and coordinate muscle fibers contributes towards muscle contraction and strength, yet not size. Hence, one may have large muscles yet lack sufficient motor unit coordination or activation to produce adequate muscle strength.

What is the easiest muscle to grow?

Here are three specific examples of muscles considered the easiest to build.
  • Biceps and Triceps. The biceps and triceps are the main muscles in your upper arm, with the triceps being the arm's largest muscle. ...
  • Latissimus Dorsi. ...
  • Quadriceps. ...
  • Calves and Forearms. ...
  • Abdominal Muscles. ...
  • Hamstrings.

Why don't my biceps feel hard?

If you cannot feel biceps during curls, you need to work on the mind-muscle connection. Use lighter weights and focus on the eccentric part of the curl. The eccentric part subjects the muscle to greater tension. Curl the weight up with strict form, and slowly lower the weights down.

Why are my muscles so squishy?

At rest, a muscle should feel squishy, soft and relaxed – similar to raw steak. This is what your back and shoulders should feel like when you are sitting or standing. When exercising, a muscle will begin to work, so it will build some tone.

What size biceps are impressive?

The average bicep size is around 13–14 inches for young adult males with big biceps measuring 15+ inches. That said, some professional bodybuilders' biceps have reached 20+ inches. Therefore, with regimented training and nutrition, 18-inch arms are achievable.

Should pecs be hard or soft?

Myth #1: A Muscle Should Be Hard.

Muscles should always be soft, uniform and consistent. The only time a muscle should be hard is when it is in a contracted state (i.e. when it is actively flexed). If you feel the muscle fibers of a highly developed body builder, you'll notice that the muscle will actually feel soft.

Why are my arms so soft?

Poor diet and lack of exercise can also contribute to fat buildup in the upper arms. Additionally, since the muscles in the upper arms are relatively small compared to other areas of the body, they don't burn as many calories and can be difficult to tone.

Is 3 sets of 10 enough to build muscle?

This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.

Is it better to be lean or jacked?

Lean bodies prioritize lower body fat levels and defined musculature, ideal for agility and endurance. Bulk bodies focus on increased muscle mass and strength, advantageous for power-based activities. Ultimately, the "better" choice varies for each person based on their specific objectives and priorities.

How to get defined biceps?

How To Get Bigger Biceps: The 6 Best Exercises
  1. Concentration Curls (short head)
  2. Hammer Curls (long head)
  3. EZ Bar Curls (long / short head depending on grip)
  4. Preacher Curl (short head)
  5. Single Arm High Cable Bicep Curl (short head)
  6. Chin Ups (long / short head depending on grip)

Are 20 inch arms achievable naturally?

Genetics certainly come into play, but far more people are capable of building a legitimate 20-inch arm than will ever know. In many cases, if they only did things differently, their arms would grow to their ultimate potential rather than be stalled out one to three inches shy.

Is a 40 inch chest good?

In the U.S., men's chest sizes usually range from 40 to 42 inches. In Europe, it's 38 to 40 inches, and in Asia, it's 35 to 37 inches. Knowing your exact chest size is crucial because it helps you pick the right size. For example, a 42-inch chest usually means you're a Large in men's clothes or Extra Large in women's.

Who has the biggest biceps in the world?

1. Moustafa Ishmail - 31 Inches. With his 31 inch biceps once captured attention for his remarkable physique briefly entering the ranks of record breaking bodybuilders. Despite debates, about the authenticity of his bicep size his impressive appearance has left many in awe.

Is a 3 finger bicep gap bad?

In this muscle contraction, as you're flexing the elbow, you can measure your bicep gap. If you can fit more than 2 fingers in the gap between your bicep and your elbow, you may have short biceps!

How rare are long biceps?

Anatomical variants around the origins of the long head of the biceps (LHB) are reported to occur with a frequency of 1.9-7.4%.

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