Compared toLong Bicep vs Short Bicep? Which one do you have? (Long bicep or short bicep) Depending on the answer, you will sport a different arm musculature since it is not possible to modify what genetics has naturally given you. Not all muscles are created equal, and sometimes there’s nothing you can do to make yours look like the person you’re training next to.

This is the case in terms oflong muscles versus short muscles. But what is the difference betweenshort and long biceps? How do you know where you are? We will explain everything in this article!

Short or long biceps: what is it due to?

Biceplengthhas been a widely discussed topic in the bodybuilding community due to the popularity of upper arm exercises and their contribution to abetter physique. The type of biceps an individual has, whethershort or long,has certain advantages and disadvantages.

However, this is a factor that cannot be changed, asbicep lengthisinherently hereditary. The main genetic factor that contributes to havingshort or long bicepsismuscle-tendon ratio, also known asmuscle insertion.

In general, this concept shows thata genetically long tendon and a short muscular bellytranslate into a short biceps whilea short tendon and a long muscular bellytranslate into a long biceps. Although other hereditary factors, such aslimb length, may appear to contribute to thephysical appearance of the biceps, they do not influence theactual length of the biceps.

Training and buildingthe biceps brachii musclerequires an understanding of the specific type of bicep length an individual possesses, as this helps tooptimize workout routines.Learning the main genetic determinant of bicep length and the pros and cons of having ashort or long bicepalso allows the individual to manage their expectations in terms of physical appearance and other muscle definitions.

The differences between short and long biceps

The advantages of each length

Having ashort or long bicephas its pros and cons. If the end goal of training is to have big, well-shaped arms even at rest, havinglong bicepsis ideal. On the other hand, arounder bicep shapemay be more accessible if an athlete has short biceps.

The downside to short biceps is that although the muscle is more pronounced when flexed, it may appear smaller and the arm may appear less bulky when relaxed. In termsof strength and power output, there does not appear to be a difference inpower generationbetween the two lengths. The ability to produce force depends on thecross section of a musclerather than its length.

In order to increase strength, the muscle must have more protein filaments and cross-bridges, which are present in a muscle with alarger cross-sectional area. Because great muscle width can be achieved by bothshort and long biceps, both types are able to produce the same strength and power.

Length does not affect potency

Your muscles are like rubber bands, and they stretch and contract with themovementyou make. This movement comes from your joints, which pull the muscles in different directions. It canlengthen and shorten your muscles.

Sometimes an imbalance occurs, and one set of muscles pulls harder, and therefore ends up shorter than the opposing muscles. These opposing muscles are now too long and have the job ofresisting the increased pull of the shortened muscles. It is this increased tension that makes the muscles sore. In this case, the muscles cantemporarily become long or short, but not permanently.

Havingshort or long bicepsdoesn’t affect much other than how your muscles look when flexed. Learn to love your muscles and choose workouts to maximize what genetics has naturally given you!

Short or long biceps: how to know in which case you are?

Understanding the biceps brachii muscle

Thebiceps brachii muscleis a muscle of the upper limb that has two heads, a short head and a long head which arise from the coracoid process of the scapula and the supraglenoid tubercle respectively. Its name is derived from its two heads which fuse into a single distal body and insert into the radial tuberosity and fascia of the forearm via the bicipital aponeurosis.

The biceps brachii is atwo-jointedmuscle that acts on both the shoulder and the elbow. The main actions of the biceps brachii areelbow flexionandforearm supination, but it also assists inshoulder flexion.

When building the biceps brachii, the focus is usually on achieving abiceps peakknown as the “mountain look” of the muscle. Of the two heads of the biceps brachii, it is the long head that contributes to the bicep peak because it is the part that “curls up” when the elbow is flexed.

The impact of genetics on bicep length

Having long or short bicepslargely depends ongenetics;it means that an individual isnaturally bornwith aspecific bicep length, so the physical appearance or aesthetic one would like to achieve might not be achievable, regardless of whatever exercise you use to get there. Nutrition can be applied genetically, but it does not affect musculature.

The main genetic factor that determines whether an individual has short or long bicepsis therefore the muscle-tendon ratio or muscle insertion point. Although limb length may seem to contribute to the appearance of short or long biceps, it does not influence actual bicep length.

Measure your muscle-tendon ratio or muscle insertion

The biceps, like all other muscles, is made up ofmuscle bellies and tendons.The muscle belly is the main part of muscle that increases in size during bodybuilding. The tendon, on the other hand, is the part that connects or attaches the muscle to the bone, thus allowing movement.

Themuscle to tendon ratiobasically shows that a long bicep is usually determined by a long muscle belly and a short tendon while a short bicep would have a short muscle belly and a long tendon. This concept is also called “muscle insertion” which is often confused with tendon insertion into bone.

In the context ofstrength trainingandmuscle length, themuscle insertion pointis essentially where the tendon and muscle fibers meet. Alow muscle insertion pointmeans a long biceps, while ahigh muscle insertionpoint refers to a short biceps. There are different ways to determine an individual’s bicep length.

One method is to use the fingers to measure the length of the tendon while the elbow is flexed at a 90-degree angle. If more than two fingers fit in the space between the belly end of the contracted bicep muscle and the forearm, it is considered a short bicep. A long bicep is a bicep where two or fewer fingers fit into the space described.

The length of the limbs

Limb length, like bicep length, is genetically determined, but these two concepts do not have a clearly defined relationship. Although people withshort limbsmay appear to have short biceps, while those withlong limbsmay appear to havelong biceps, this is not the case.

Individuals, whether they possess short or long limbs, can havevarying bicep lengths. Also, the length of the biceps does not determine the length of all the other muscles in the body! This means that having long biceps does not necessarily mean having long calves.

FAQ Regarding Short or Long Biceps

What is the difference between short and long head biceps?

When viewed from the front, the short head is located on the inside of the arm, closest to the chest, and contributes to the arm’s overall thickness. When the arm is flexed, the long head runs along the outside of the arm and forms the peak. If you’re genetically fortunate, you may have been born with a distinct split between your two heads on one side.

Does Arnold have long or short biceps?

Olympia was the personification of this principle to the greatest extent. Ronnie Coleman or Arnold Schwarzenegger come to mind when I think of that short bicep head.

Are long or short muscles stronger?

When compared to people with relatively short muscles, people with relatively long muscles have a greater potential for growing in size and strength over time. The point of tendon insertion has an impact on the strength of the muscle as well.

Is bicep size genetic?

This is due to the fact that bicep length is a hereditary factor that is influenced by the genetic muscle-to-tendon ratio and therefore cannot be altered no matter what exercise a person performs.

Do muscle bellies get longer?

It’s fascinating to learn that the length of your muscle bellies is determined entirely by genetics.

What is a good size for biceps?

The average biceps size is influenced by a variety of factors, including age, gender, and BMI. From 2011 to 2014, the Centers for Disease Control and Prevention (CDC) measured the average biceps size by age and gender. It’s important to remember that this measurement does not solely indicate muscularity. As a result of excess body fat in the upper arm caused by the obesity epidemic in the United States, the average biceps size will be distorted.

Which bicep head is the peak?

Essentially, the biceps are made up of two heads: the outer (longer) head and the inner (shorter) head. The outer biceps head is responsible for the formation of the peak; as a result, if you want to increase the size of your biceps peak, you must first increase the size of that head.

How do you fix short biceps?

In this case, you can even bring your arm down a little bit to aid in the stretch, or you can raise your arm higher and feel the stretch as you go higher. Stretching will actually assist in lengthening your muscles while you are supine.

How do you tell if you have long or short muscles?

Take a look at your muscles when they are contracted and supinated to determine which camp you belong to (not flexed). When your biceps are supinated, your arms will appear larger, but when the muscle is contracted, or flexed, your arms will appear smaller. For short muscles, the opposite is true. Otherwise, to make the muscle protrude and to get the most out of your biceps workout, bend your forearm so that it is at a 90-degree angle.

The length of your biceps tendon should then be measured with your finger. This should be done between the end of the muscle and the forearm. It’s that easy to tell if your biceps are long or short: if it measures more than two fingers, your biceps are short; if it measures fewer than two fingers, your biceps are long. Both forms of biceps have certain benefits and drawbacks associated with them. When it comes to their biceps, some sportsmen wish they had longer ones but are stuck with shorter ones instead, and vice versa. However, you may work your biceps in such a way that they swiftly increase in size if you do workouts that are tailored to the sort of biceps you have.

Can you lengthen shortened muscles?

In reality, your muscle is not actually tight or short, and it therefore does not require stretching or lengthening to restore its normal length and length. When you are not working out, your muscle tissue has the same resting length as it did before you felt tight.

Are shorter arms stronger?

The relationship between height and muscle strength is non-existent. You can be 5’8″ 180 or 6’4″ 180 because density varies from person to person, both in the bones and the muscles. Essentially, smaller people DON’T have the same amount of muscle mass as taller people on average, due to differences in hormone levels, frame size, and other factors.

How can I get 20 inch biceps?

Here’s a short list of the foundational exercises You can use in the early stages of your arm building efforts.

1. EZ Bar Preacher Curls. The preacher bench is a terrific training tool as it forces the biceps to work in relative isolation from the back and shoulders.
2. Dumbbell Preacher Curls.
3. Seated Alternating Dumbbell Curls.
4. EZ Bar Triceps Extensions.
5. Seated Triceps Dips.
6. Single-Arm Triceps Extensions.

Are biceps hard to grow?

Biceps are given a great deal of attention in the gym, and many people overwork them in an attempt to see rapid gains in this area. However, if you are struggling to grow your arms, it can be tempting to simply keep adding to your routine, but this can quickly backfire. Biceps are different from larger muscle groups, where it is always preferable to add in additional exercise.

Why are my arms small?

Most people believe that they have a slender physique, and that it is not only their arms that are thin. Your arms are longer than the rest of your body, which gives the impression that they are thin. When compared to other body parts, your arm muscles are disproportionately small.

Are short biceps better?

In order to achieve your ultimate goal of developing large, muscular arms that are visible even when you are not exercising, the long biceps is the best choice. Your arms will appear to be full even if you do not tense your muscles. If, on the other hand, you want to achieve a “ball” effect when you contract, you will have a more difficult time than if you have short biceps.

Is muscle shape genetic?

However, new research is revealing a more nuanced perspective. In the end, it turns out that some aspects of shape and size are more closely linked to genes than others. When it comes to developing muscle mass, for example, your genetic makeup is extremely influential.

Are biceps small muscles?

Despite the fact that it is a small muscle group that recovers more quickly than other muscles, it still requires rest in order to achieve optimal hypertrophy. Apart from that, your biceps are very active during your pulling exercises (back workouts), making them one of the most active muscle groups in your body.

Is 20 inch biceps big?

If you’re a natural lifter with genuine 20-inch arms, whether they’re pumping or not, your biceps are unquestionably massive. A maximum bicep size of 20 inches is what genetically blessed natural lifters can expect to achieve as their maximum biceps size, which is impressive considering the average man’s biceps are only 13 inches.

Are 12.5 inch arms big?

Biceps are typically 12.5 inches in circumference for women and adolescent males and slightly smaller than average for adult men.

Are 18 inch biceps big?

How big are arms that measure 18 inches? In fact, arms that measure 18″ are considerably larger than the average, measuring approximately 5 inches in circumference. Although your 18-inch arms are not particularly muscular, their massive circumference measurement ensures that they are still noticeable.

Which is better hammer curls or bicep curls?

How Do Hammer Curls Work? To get bigger muscles more quickly, you should do hammer curls over bicep curls because that’s what works the fastest. Hammer curls work a lot more muscles than regular bicep curls. They also work the biceps in a different way than regular bicep curls do.

Do hammer curls build bicep peak?

When compared to supinated (underhand) bicep curls, hammer curls will help you increase the thickness and overall strength of your forearm and arm.

How do you work all 3 heads of biceps?

Working all three head to triceps muscles is essential. We’re triceps, that’s why. It derives from the word three tribe, which literally translates as three to three heads.

Why wont my biceps grow?

When it comes to lifting weights, there are two common mistakes that people make that prevent their biceps from growing. Overtraining the biceps (often unintentionally) and a lack of variation in training techniques are two of the most common problems. Increasing the number of biceps-focused workouts and attempting multiple biceps exercises does not produce results.

What is Popeye bicep?

Generally, any abnormal shortening or defect of the biceps muscle is referred to as a Popeye deformity. The biceps tendon is a tendon that attaches to the arm between the elbow and the shoulder. It assists you in raising your arm straight up and bending your elbow. There are two parts to the biceps: the short-heads and the long-heads of the muscle.

Can you increase bicep length?

Overall, you will not be able to alter the peak or close the gap near your elbow without surgical intervention. That is not necessary, and we can simply concentrate on making whatever shape you currently have larger.

Are shortened muscles weak?

To put it another way, a shortened muscle has an excessive amount of overlap between actin and myosin filaments, whereas a lengthened muscle does not have an adequate amount of overlap. The implications of this are that both examples may be underactive and test weak in comparison to a muscle at optimal resting length.

Why do muscles become short?

It is most often a result of not exercising muscles through their full range of motion for an extended time period. Because of this, the reason for doing so is not straightforward. Each muscle has a length that is optimal for producing force,

Can you reverse muscle shortening?

Shortening of the surgically lengthened muscle can recur after a period of time.

Are 17in biceps big?

For a man who regularly lifts weights, 17-inch arms are considered to be quite large in most cases. No matter how much training experience you have under your belt as a competitive natural bodybuilder with a decade of competition experience under your belt, 17 in biceps is still very impressive and significantly larger than average.

Are 19.5 inch arms big?

Yes, according to the research and years of weight room observation, 19-inch arms are extremely large for a natural lifter, as evidenced by the following: It is actually more accurate to refer to 19-inch biceps as ‘ginormous’ (a combination of the words giant and enormous) rather than ‘giant’ or ‘huge’ when talking about them.

How can I get 21 inch biceps?

Ideally, your most difficult challenge should be somewhere in the middle of the spectrum. Once you get past that part of range of motion, the lightens up and you don’t get the contraction quite as much as before.

Are 16 inch arms big?

According to general consensus, any arm size greater than 16 inches is considered large for a natural lifter with an average build, decent genetics, and a relatively low body fat percentage.

Are 14 inch arms small?

In the case of people who are relatively short (for example, 5′ 8″ and below) and have excellent muscle definition, 14-inch arms are not considered small. On the other hand, if you are over 5 feet 10 inches tall and have poor arm definition, your 14-inch biceps will most likely appear small and squishy.

Are 10 inch arms big?

This isn’t clear. The size of your arms, which is 10″ for a 12-year-old, means your arms are likely skinny. You need more muscle mass and fat to make your arms look better, so this is what you should do.

What is the hardest muscle to build?

The calves are generally the most difficult muscles to build, as they are the most infuriating and perplexing for each individual. A result of the anatomical configuration of the calf muscles, this occurs.

How can I increase my biceps fast?

8 Best Exercises for Bigger, Stronger Arms

1. Bicep exercises.
2. Concentration curl.
3. Cable curl.
4. Barbell curl.
5. Chinup.
6. Tricep exercises.
7. Triangle pushup.
8. Tricep kickback.

How often should I train my biceps?

Attempt to work your biceps on three different days of the week. Between bicep workouts, you should take at least one day off. Rest at least two days between bicep workouts if you are lifting heavier weights (enough that you can only complete six to eight repetitions).

How can I get thicker biceps?

With the elbow bent to one side, With the biceps in mind, you’ll shift your attention away from the chest. In addition, the brachialis is a great place to start. As a result, a hammer curls, placing you in a neutral grip.

Do biceps matter?

Biceps are important, and not just for aesthetic reasons.

They are important for genuine, functional movements. Pull-ups and muscle-ups are examples of this. A reason why Sam Briggs’ Instagram handle is BicepsLikeBriggs (a reference to her pulling strength), the 2013 CrossFit Games champion, is BicepsLikeBriggs.

How many times a week should I workout my biceps?

It is recommended that you work out your biceps two to three times per week, following a strength-training schedule, and gradually increasing the number of sets and repetitions you perform on each exercise.

How many reps and sets bicep curls?

• How many reps and sets of bicep curls? Perform three to six sets of six to twelve repetitions per exercise to increase your bicep mass. You should rest between sets for 30 to 90 seconds, and you should choose a weight that will allow you to complete the recommended number of repetitions while also challenging your biceps muscles.

Should you train your biceps or triceps first?

• Should you train your biceps or triceps first? Your triceps, on the other hand… By training your biceps alone and then throwing your triceps into the mix at the end of a chest or shoulder workout, you’re treating them as an afterthought, and that’s exactly how they will react. You’ll most likely start with the biceps if you’re training bis and tris at the same time.

How many reps should I do for biceps?

• How many reps should I do for biceps? It is recommended that the biceps and triceps be trained with rep ranges ranging from 5 to 20 reps in order to achieve the greatest possible strength, muscle growth, and overall development.

In summary, short or long biceps

Whether you haveshort or long biceps, it does not impact the quality of your training or thestrengthof your muscles. However, it can actuallychange the appearance of your arms. And it’s not possible to change that, even with targeted and tailored training:geneticsspeaks for itself, and you should instead be looking to maximize thenatural appearance of your biceps, whether for more length or more volume.

Measuring the length of your bicepscan be a good idea if you want to check that yourmuscle goalis achievable so that you are not working in a vacuum to achieve something that is out of reach. Now all you have to do is figure out if you haveshort or long biceps!