The upper arm muscles of the average person are about the same size. This is true most of the time, whether the person is a bodybuilder, an athlete, or a couch potato.
About 55% of your upper arm is made up of your triceps. About 30% of your size is made up of your biceps. The remaining 15% is made up of a third muscle group called the brachialis. It can be seen on the outside of the upper arm (Stanford paper).
Most of your brachialis is covered by your biceps. If you look at the side of your arm and flex, you might be able to see it sticking out between your biceps and triceps. Even though you can't really see it, a bigger brachialis will make your arm look bigger all around.
Here's a tool that will help you figure out how big your biceps should be based on your height and gender. You can use it along with the size ratio above to figure out how big your triceps should be on average.
How Strong Are Triceps Compared to Biceps?
The biceps and triceps work together, so you don't want one to be stronger than the other. They should have about the same amount of strength. This means that when you pull with your biceps and push with your triceps, you should be able to lift about the same amount of weight.
This makes sense for a lot of the muscle pairs that work against each other, but there are some joints where this doesn't work. The ideal ratio of strength between the quads and hamstrings is 2:3. Keeping the strength of your biceps and triceps about equal will help you stay healthy in bodybuilding, sports, and everyday life.
To get this ratio, you might have to work out the smaller muscle in the pair a bit more. It's also possible that you've overworked the smaller muscle to the point where it's now stronger than the bigger muscle.
On arm day, make sure to work out your weakest muscle first. It makes sense to put your best effort into the muscle that needs to catch up. You might also want to do one or two more sets.
Compare your curls to your skull crushers to find out how strong your biceps and triceps are at the moment.Injury and the chance of getting hurt have nothing to do with how strong you are. And your biceps aren't always stronger than your triceps. They work in different ways, so it's hard to compare them when they're not working together.
You're having trouble because you hurt your triceps. Your biceps haven't been hurt.
The thing about any injury is that it's much easier to hurt it again once you've already hurt it. Even more so if you don't give it time to heal, but damaged tissues never really grow back the same way.
You should go to physical therapy, figure out what's wrong with your triceps, and work as hard as you can to get back to where you were.
You have to teach them well. Arms are harder to build than chest or legs, and the exercises you do matter.
For biceps, it's important to know how the muscles work.
Now, the "peak" comes from the long head, and the width comes from the short head. Also, pay attention to the brachialis, a small muscle on the outside of the bicep that can help "widen" your biceps and make them look taller as well. If you want big biceps, you have to work out all of these.
Second, this should be reflected in the exercises you choose. I'm not an expert on bodybuilding, but when I work out my biceps, I usually choose one of the heads to focus on and do two exercises for it. I also do one exercise for each of the other groups. Here are some exercises that focus on each head:
Long snout
Close grip EZ bar curls
Switching between dumbbell curls
"Closer" grip barbell curls
Short-minded
Hammer Curls
Wide grip barbell curls
Wide grip EZ bar curls
Brachialis
Hammer curls
Cross-body curls with dumbbells
Spider curls
These are only a few examples.
Lastly, you shouldn't do 3 sets of 10 for every exercise. These are good for beginners and people who just want to stay in shape, but if you want big arms, you need more sets and heavier weight.
It works with sets of 12, 10, 8, 6, and even 4.
I'd say do at least four sets of each exercise and between three and four exercises per workout.
Anatomy is also important for Triceps, but not as much as it is for Biceps.
What you need to know is that the triceps make up 2/3 of the arm, and the long head makes up 2/3 of the triceps. Someone smarter than me at math will be able to figure that one out lol. Anyway, it's the Long head that will fill up the sleeves of your T-shirt. The lateral head sticks out from the side of your arm and looks great when your shoulders are strong.
The best way to work your triceps is to do heavy pressing moves like the close grip bench and JM press. But movements that are done alone also work well. Sitting overhead tricep extensions, skull crushers, cable push downs, and other exercises will all make them bigger.
Here are some exercises that will work each head.
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