T Nation

Arm Size vs. Curl Weight

could you please post your arm size (flexed) and dumbbell (or barbell) curl numbers?

you don’t have to say your one rep max, you can just say ‘x’ weight for ‘y’ sets of ‘z’ reps

thanks guys

16.75" cold, 65lb Alternating DB curls for 10 each arm. (loose form towards the end)

Not great, but it’s a hell of a lot better than I was doing a few months ago…

You are asking this probably to know how much you should curl in order to reach a certain arm size. It just doesn’t work that way. Depending on your genetics, muscle bellies, insertions and overall strength/muscle gain you can reach good size with higer or lower poundages. Not only that but the triceps are very important when building big arms (the brachialis and forearms will also make a difference).

I have 18 inch arms, but I don’t really curl that often, nor have I maxed out on them. At the end of upper back work I’ll do pretty strict 100 lbs camber bar curls for sets of 10.

I’d also like to point out a couple of things to further what player was saying.

First, there isn’t going to be a number you have to curl to get x" arms. 2, triceps are bigger. 3, a given circumference arm looks different on everyone.

17.25 cold.

Barbell curl 150x5

thanks for the replies guys

what do you guys feel is the best way to progress in making your curl weight stronger?

I have been neglecting direct arm work (specifically biceps for a little bit) and I need to re-focus on hitting them hard

I typically do curls once/week at the end of my Friday session, but it seems like fatigue from the earlier exercises is preventing me from progressing.

[quote]youngblood52 wrote:
thanks for the replies guys

what do you guys feel is the best way to progress in making your curl weight stronger?

I have been neglecting direct arm work (specifically biceps for a little bit) and I need to re-focus on hitting them hard

I typically do curls once/week at the end of my Friday session, but it seems like fatigue from the earlier exercises is preventing me from progressing. [/quote]

Work arms on their own day. Add weight to the bar or reps to the set every session. If you want to get bigger dont get hung up on absolute numbers. There are other things important to stimulating muscle growth than just moving a specific weight around. Make sure you squeeze the bar the whole time and squeeze the contraction hard at the top. Obviously the stronger you get the bigger you will get but the little things matter too, eventually.

About 16 1/2. Curl weight bar 135 x 6.

Curl as heavy as you can and work to add weight or reps as often as possible.

D

My arms are now 18.25" cold, first thing in the morning.

I can’t curl worth a damn. I curl 115 lbs. for around 8 good reps, then cheat a few more up. My triceps are big AND strong though.

You can’t draw a line directly from strength to size, unfortunately. Everyone can name someone who is disproportionately strong for their size.

[quote]suruppak wrote:

You can’t draw a line directly from strength to size, unfortunately.

[/quote]

Actually, in most cases you can. However, everyone does not have the same strength level simply because they are a certain size.

The guy with 15" arms IS going to be a hell of a lot stronger if he builds them to 18". That doesn’t mean all people with 15" arms all have the same strength level.

Muscular development isn’t a contest with everyone around you. It is about beating yourself.

[quote]Professor X wrote:

The guy with 15" arms IS going to be a hell of a lot stronger if he builds them to 18". That doesn’t mean all people with 15" arms all have the same strength level.
[/quote]

That basically sums up bodybuilding. Muscle size and strength have a direct correlation. The more muscle mass you have the stronger you will be.

As far as getting yuor numbers up, I deffinately agree with Bonez, hit the biceps/triceps on their own day. Pick a few exercises and ramp up the weight on each. My program that has been working ver well lately is:

BB Curls 3 sets 4-6 reps
Incline Curls 3 sets 6-8 reps
Reverse Preacher Curls 3 sets 8-10 reps
Standing Conc Curls 3 sets 10-12 reps

I now have stretch marks on my biceps.

What held me back for awhile, was too much partying, too little sleep, and lack of good nutrition. My arms were always strong, but after I fixed my daily life they have ballooned out of nowhere and my barbell curls are increasing in weight faster than my bench press…Dedication brother, and persistance are key.

[quote]austin_bicep wrote:
I now have stretch marks on my biceps.
[/quote]

Man, I hate stretch marks. My arms still look pathetic and they have stretch marks all over them. I hate to think of what my skin will look like when I bring my arms past 18"…

[quote]Vegg wrote:
austin_bicep wrote:
I now have stretch marks on my biceps.

Man, I hate stretch marks. My arms still look pathetic and they have stretch marks all over them. I hate to think of what my skin will look like when I bring my arms past 18"… [/quote]

hah! you should see mine…

17 3/8 - 125 lbs / 6

[quote]1morerep wrote:
17 3/8 - 125 lbs / 6[/quote]

To the OP, look at 1morereps avatar. A 17.5 rarely looks that muscular.

With curls, I find that weight isn’t the most important thing. There’s so many ways to vary the exercise and make it harder it doesn’t need to be treated like a compound movement.

Hell, Vic and Kai weren’t putting up huge numbers when they were curling in those vids posted in the bb forum. Obviously they probably could if they wanted but I find the biceps don’t need heavy weight to be stimulated.

What I meant by that is that it is an example of how measures and numbers aren’t end all be all, at the end its all about how do you look.