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  1. #1
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    Smile Relationship between Biceps size and dumbbell weights

    Hi guys,

    A 25 year old rookie here. BMI is 25%.
    My pumped bicep arm is about 40cm (15.75 inches), I am currently curling 35's (35 pounds) dumbbells. My rep for 35's is about 10-11 seated curls. I am wondering if anyone remember how much weight you curled when your biceps were 40cm (15.75 inches) in circumference? I have been curling 35's for a couple months but my biceps aren't growing any bigger.
    So should I increase the weight and curl 40's (40 pounds) dumbbells to be able to grow my biceps more? How large can my biceps grow with curling 40's dumbbells? Is there any statistics behind the relationship between bicep size and dumbbell weights? I see some men with bigger arms than mine curl the same weight (35 pounds) or even lighter weights and they can still grow their biceps bigger than mine. I was getting frustrated
    Thanks in advance!
    Last edited by 460443670; 02-17-2021 at 07:54 AM.
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  2. #2
    Registered User Ghawk21's Avatar
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    Originally Posted by 460443670 View Post
    Hi guys,

    A rookie here. BMI is 25%.
    My pumped bicep arm is about 40cm (15.75 inches), I am currently curling 35's (35 pounds) dumbbells. My rep for 35's is about 10-11 seated curls. I am wondering if anyone remember how much weight you curled when your biceps were 40cm (15.75 inches) in circumference? I have been curling 35's for a couple months but my biceps aren't growing any bigger.
    So should I increase the weight and curl 40's (40 pounds) dumbbells to be able to grow my biceps more? How large can my biceps grow with curling 40's dumbbells? Is there any statistics behind the relationship between bicep size and dumbbell weights? I see some men with bigger arms than mine curl the same weight (35 pounds) or even lighter weights and they can still grow their biceps bigger than mine. I was getting frustrated
    Thanks in advance!
    You're looking for a number that doesn't exist. Too many factors to compare 2 people with same size. If you've been curling the same weight for the same reps for several months then yea you're not going to grow. Increase the weight or increase the reps, you need progressive overload.
    Bench: 365
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    Registered User 460443670's Avatar
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    Originally Posted by Ghawk21 View Post
    You're looking for a number that doesn't exist. Too many factors to compare 2 people with same size. If you've been curling the same weight for the same reps for several months then yea you're not going to grow. Increase the weight or increase the reps, you need progressive overload.
    Thank you man for the advice. I will definitely try that!
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    it's useless to compare between people

    but you can best believe if you can curl 55s with good form and comfortably you will have bigger biceps than the version of yourself that is curling 35s.
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    stick with the same weight, usually that's how progress is made
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    Do you do anything with your triceps? If you want big arms, you need to work your triceps.
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    Originally Posted by sooby View Post
    it's useless to compare between people

    but you can best believe if you can curl 55s with good form and comfortably you will have bigger biceps than the version of yourself that is curling 35s.
    Thanks man! 55s is too far for me lol! I will aim to curl 40s next
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    Originally Posted by paulinkansas View Post
    Do you do anything with your triceps? If you want big arms, you need to work your triceps.
    Nothing done on my triceps yet, but you are right, I should exercise my triceps too!
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    Originally Posted by 460443670 View Post
    Nothing done on my triceps yet, but you are right, I should exercise my triceps too!
    They are 2/3s of your arms.
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    Originally Posted by 460443670 View Post
    Nothing done on my triceps yet, but you are right, I should exercise my triceps too!
    I now feel compelled to ask, what training program are you on? Like are you strictly doing curls and that's it?
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    Originally Posted by BeginnerGainz View Post
    They are 2/3s of your arms.
    I think they are 60%, if each "cep" is the same size. Here is the math.

    Bicep, 2 heads.
    Tricep, 3 heads.
    Total heads is 5.

    Triceps, 3/5 = 60%
    Biceps, 2/5 = 40%

    Would the same logic apply to legs?
    Quadriceps, 4 heads.
    Hamstrings, 1 heat.
    Total heads, 5 heads.

    Quads, 4/5 = 80% of leg mass?
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    Registered User 460443670's Avatar
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    Originally Posted by Ghawk21 View Post
    I now feel compelled to ask, what training program are you on? Like are you strictly doing curls and that's it?
    I also do bench press, and some squats with my dumbbells. And that's it. I am not going the professional route. My goal is very simple: build obvious biceps and pecs. And I will be pretty satisfied with that. Therefore, my workout is very simple. I will probably start working my triceps too.
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    Registered User 460443670's Avatar
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    Originally Posted by paulinkansas View Post
    I think they are 60%, if each "cep" is the same size. Here is the math.

    Bicep, 2 heads.
    Tricep, 3 heads.
    Total heads is 5.

    Triceps, 3/5 = 60%
    Biceps, 2/5 = 40%

    Would the same logic apply to legs?
    Quadriceps, 4 heads.
    Hamstrings, 1 heat.
    Total heads, 5 heads.

    Quads, 4/5 = 80% of leg mass?
    Oh wow thank you very much man! This is very interesting to know! Very easy to understand the structure of an arm after you interpreted it this way!
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    Originally Posted by 460443670 View Post
    I also do bench press, and some squats with my dumbbells. And that's it. I am not going the professional route. My goal is very simple: build obvious biceps and pecs. And I will be pretty satisfied with that. Therefore, my workout is very simple. I will probably start working my triceps too.
    You should consider training your whole body. Neglecting entire muscle groups while training their antagonist muscle can leave you more injury prone. For example, too much pushing (chest) and not enough pulling (back) can mess your shoulders up. That and if you do grow any considerable mass in certain muscles and not others you'll look funny.
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    Originally Posted by Ghawk21 View Post
    You should consider training your whole body. Neglecting entire muscle groups while training their antagonist muscle can leave you more injury prone. For example, too much pushing (chest) and not enough pulling (back) can mess your shoulders up. That and if you do grow any considerable mass in certain muscles and not others you'll look funny.
    OP probably saw a nice physique somewhere, noticed the chest and biceps and thought that's what he should be focusing on. in reality though, the physique he saw was most likely balanced without neglecting any muscle groups

    no offense to OP here even if it seems like it
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    Originally Posted by 460443670 View Post
    A 25 year old rookie here. BMI is 25%.
    My pumped bicep arm is about 40cm (15.75 inches) ... I see some men with bigger arms than mine curl the same weight (35 pounds) or even lighter weights and they can still grow their biceps bigger than mine. I was getting frustrated
    Some arms aren't lean muscle inside, regardless of outer circumference. So arm size doesn't necessarily correlate to biceps (or triceps) size.

    Not everyone's curls are the same either, regardless of how much weight they are swinging around.
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    Registered User 460443670's Avatar
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    Originally Posted by Ghawk21 View Post
    You should consider training your whole body. Neglecting entire muscle groups while training their antagonist muscle can leave you more injury prone. For example, too much pushing (chest) and not enough pulling (back) can mess your shoulders up. That and if you do grow any considerable mass in certain muscles and not others you'll look funny.
    Thanks for your input. I dont think I will workout to the extent where I need to train my entire body to prevent injury of other parts. Tbh, my personal goal is now pretty much accomplished, it is just that I need my biceps and pecs to be a little more bigger, like I want my biceps to be 44cm etc, and also plans to lose some belly fat. That will be enough for me. As far as training entire body, that is for pro body builders. I am just ameteur.
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    Originally Posted by air2fakie View Post
    Some arms aren't lean muscle inside, regardless of outer circumference. So arm size doesn't necessarily correlate to biceps (or triceps) size.

    Not everyone's curls are the same either, regardless of how much weight they are swinging around.
    I see. Thank you for explaining!
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    Originally Posted by paulinkansas View Post
    Would the same logic apply to legs?
    Quadriceps, 4 heads.
    Hamstrings, 1 heat.
    Total heads, 5 heads.

    Quads, 4/5 = 80% of leg mass?
    Uh, wut?

    Hammies are 3 muscles: biceps femoris, semitendinosus, semimembranosus. BF has 2 heads. And don't forget the adductors.

    Quads are 4 muscles, not heads.
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    Originally Posted by 460443670 View Post
    Thanks for your input. I dont think I will workout to the extent where I need to train my entire body to prevent injury of other parts. Tbh, my personal goal is now pretty much accomplished, it is just that I need my biceps and pecs to be a little more bigger, like I want my biceps to be 44cm etc, and also plans to lose some belly fat. That will be enough for me. As far as training entire body, that is for pro body builders. I am just ameteur.
    Tbh that sounds really half-assed and you aren't going to get good results. Training all of your major muscle groups is a much smarter approach. A three-day-per-week program like Fierce 5 is sufficient. You don't need to spend hours and hours. I'd throw in some cardio/conditioning too, but that's optional if you're more concerned about aesthetics.
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    Originally Posted by paulinkansas View Post
    I think they are 60%, if each "cep" is the same size. Here is the math.

    Bicep, 2 heads.
    Tricep, 3 heads.
    Total heads is 5.

    Triceps, 3/5 = 60%
    Biceps, 2/5 = 40%

    Would the same logic apply to legs?
    Quadriceps, 4 heads.
    Hamstrings, 1 heat.
    Total heads, 5 heads.

    Quads, 4/5 = 80% of leg mass?
    Hmmmm.. The hamstrings are more than one head.Its 3 muscles and 4 heads. Then we have the 4 adductors and a bunch of smaller muscles.

    We also have the Brachialis and other parts of the upper arm too.

    Then if we take Into account individual differences in tendon insertions and belly size.
    And before we count regional hypertrophy from how people train each muscle group..
    It's bordering on impossible to put a % on any of this stuff.

    Things we can be sure of.
    Quafdn triceps are the largest parts of each limb.

    Originally Posted by ECGordyn View Post
    Uh, wut?

    Hammies are 3 muscles: biceps femoris, semitendinosus, semimembranosus. BF has 2 heads. And don't forget the adductors.

    Quads are 4 muscles, not heads.
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    Originally Posted by ECGordyn View Post
    Uh, wut?

    Hammies are 3 muscles: biceps femoris, semitendinosus, semimembranosus. BF has 2 heads. And don't forget the adductors.

    Quads are 4 muscles, not heads.
    I never took an A&P class. My classes were completely different; numbers and interest rates.
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    Originally Posted by BeginnerGainz View Post
    They are 2/3s of your arms.
    Don't forget the three deltoids, brachial radialis, and finger extensors.
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