Generally, the arm circumference of normal boys who don't exercise is around 28, that of men who often do manual labor is around 30, that of men who often exercise is around 35, and some people can even reach 40.

How to practice your arms:

1, barbell bending: practicing biceps is actually very simple, that is, all kinds of bending. When lifting barbells, you should hold your head high, press your shoulders down, bend your knees slightly, clamp your arms, and lean forward slightly to prevent borrowing.

2, wire down: keep the body posture, do not move the upper arm, clamp, fully squeeze the triceps.

3. Conduct compound training, usually a combination of barbells and dumbbells. Compound training can make arm muscles feel congestion and fatigue, and can also prolong the training effect.

Remember to keep a certain frequency when maintaining high-intensity training. Don't exercise your muscles often. You can have a rest after training. Muscle at rest is also a process of muscle growth and repair, and frequent training will hinder this process.

5, to maintain weight gain, if you want to increase the arm circumference, you must ensure weight gain. During the training cycle, you should know your weight clearly, and then keep a certain weight growth rate with proper diet. Although it will increase some fat, which will make the muscle line feel inconspicuous, it is also the right way to increase your arm circumference.