Tag: Bodybuilding
Average Wrist Size for Males and Females
Your wrist size is more important than you might think; knowing your wrist size can save you hundreds of dollars. If you’ve ever bought a watch online, you’d know that the first thing they ask you for is your wrist size. Besides your wrist circumference, you must know your wrist diameter to pick the perfect watch case.
Guess your wrist size, and there is a high probability that you’ll end up with an ill-fitting watch that has no charm and strangles your arm like a python.
Besides helping you in your shopping endeavors, your wrist size can significantly affect your overall health and fitness. A person with small wrists probably has a lower bone density, increasing his risk of fractures and injuries.
Generally, men have bigger wrists than their female counterparts; it is mainly because of differences in body size and muscle mass. It, however, doesn’t mean that men always have bigger wrists than ladies. Your wrist size can vary depending on age, height, weight, body composition, and genetics.
In this article, we go over the average wrist size for males and females, how to measure your wrist size accurately, the factors affecting your wrist size, and the implications of your wrist size.
Knowing your wrist size and diameter will make you look like someone who knows what they are talking about the next time you walk into any jewelry store or watch shop. So, without any further ado, let’s get into the average wrist size for males and females.
Why You Should Know the Average Wrist Size For Males and Females
Measuring Wrist
Knowing your wrist circumference before buying a watch or a bracelet ensures a proper fit. Furthermore, learning about the average wrist size for males and females will help you analyze how you stack up against your peers.
The wrist size is a lot more important than what most people give it credit for. For example, your body frame can depend on your wrist size.
The wrist size is also widely used as anthropological reference data in many surveys, as it can provide valuable insights into your health and wellness.
Most people grow up believing that they have awfully thin wrists. However, these assumptions fade away as soon as they learn about the average wrist size for their group, helping boost self-confidence.
Average Wrist Size For Males
According to anthropometric data published by the U.S. Army Natick Soldier Systems Center in 2017, the average male wrist size is 6.77 inches (17.2 cm). [1]
Different studies conducted over the years have shown that the average male wrist size measures just under 7 inches in circumference. [2]
Your wrist size depends on your age, gender, body type, height, genetics, and composition. Although wrist size can indicate overall body size and composition, it should not be solely relied upon as a complete indicator of health and fitness levels. Later in this article, we will also discuss the implications your wrist size can have on your overall health.
Average Wrist Circumference For Teenage Boys
According to the report compiled by the Census at School, which is run by the Statistical Society of Canada, here is the average wrist size for boys: [3]
Age
Average Wrist Size (inches)
8
5.57
9
5.70
10
5.85
11
5.91
12
6.14
13
6.33
14
6.44
15
6.51
16
6.66
17
6.84
18
6.66
The average wrist size for boys undergoes a steady rise with age. Boys at eight have an average wrist of 5.57 inches. It rises to 5.7 inches when they turn nine, 5.85 inches at 10, 5.91 inches at 11, 6.14 inches at 12, 6.33 inches at 13, 6.44 inches at 14, 6.51 inches at 15, and 6.66 inches at 16. The average wrist size for boys tops at 6.84 inches when they turn 17 and sees a minor drop at the age of 18.
Average Wrist Width (Diameter) For Males
Your wrist width measurement comes in handy when you’re on the market for a watch. It helps you choose the correct watch case size for your wrist. You’ve probably seen guys with twig arms rocking a giant wristwatch. It’s no secret that these watches don’t suit their personality.
These fellas could have avoided this blunder only if they had invested some time learning about their wrist diameter. Most watches mention their case diameter on the box. As a rule of thumb, your watch case diameter should be a few millimeters less than your wrist diameter.
As per the US anthropometric data taken from the CDC’s Vital and Health Statistics report, the average male wrist width is 5.9 cm (2.28 inches). This data is based on the wrist breadth measurements of 7,501 men aged 20 and older. [4]
Age
Wrist Breadth (inches)
20-29
2.28
30-39
2.32
40-49
2.32
50-59
2.36
60-69
2.40
70-79
2.40
80+
2.40
According to this data, the average wrist diameter in men grows steadily with age. The average wrist width for men in the 20-29 age bracket is 2.28 inches. It increases to 2.32 inches for men between 30 and 49. The average male wrist breadth jumps to 2.36 inches for folks in the 50-59 age bracket before peaking at 2.40 inches for men above 60.
Men’s Wrist Size Chart
We have compiled a convenient chart for folks trying to determine their wrist size. We used different anthropometric research and sizing guides to create this table.
Size
Wrist Size (inches)
Extra Small
Jay Cutler Hints at 2023 Masters Olympia, ‘I Could Transform This Body With No Drugs’ Except TRT
Speculation surrounding a Jay Cutler comeback to the 2023 Masters Olympia is at an all-time high. In a recent JayCutlerTV appearance, Cutler detailed his gym goals and laid out how he could transform his physique using nutrition, training, and testosterone replacement therapy (TRT). Bodybuilding legend Jay Cutler proved himself as one of the best Men’s Open…
Jay Cutler Hints at 2023 Masters Olympia, ‘I Could Transform This Body With No Drugs’ Except TRT
Speculation surrounding a Jay Cutler comeback to the 2023 Masters Olympia is at an all-time high. In a recent JayCutlerTV appearance, Cutler detailed his gym goals and laid out how he could transform his physique using nutrition, training, and testosterone replacement therapy (TRT).
Bodybuilding legend Jay Cutler proved himself as one of the best Men’s Open talents throughout the 2000s, having faced several high-caliber opponents. Perhaps his biggest accomplishment was dethroning the eight-time Mr. Olympia titleholder Ronnie Coleman in 2006. During his reign, Cutler lost to Dexter Jackson in 2008 and returned a year later to avenge the defeat, cementing himself as the only Men’s Open bodybuilder to ever win back a Mr. Olympia title.
Cutler’s last competition came at the 2013 Mr. Olympia, where he finished sixth. While he stepped away from competing, Cutler’s notoriety in bodybuilding hasn’t diminished. Last year, suspicions about a potential return swirled when Cutler’s physique went viral posing and training alongside fitness influencer Lexx Little.
However, Cutler shot down any chance of returning to a ‘competitive stage.’ Instead, he declared his recent gains in the gym were part of a ‘Fit for 50’ physique transformation. He planned to facilitate the transformation using TRT while avoiding substances like Trenbolone.
The Masters Olympia announced its return after an 11-year absence. While Cutler has yet to mention whether he will be in attendance or compete, speculation continues to mount especially considering the latest improvements to his physique.
Jay Cutler Measuring Food Again, Says ‘Training Doesn’t Have to Be ‘Balls to the Walls’ for Transformation
During the video appearance, Cutler mentioned that he was measuring his food again and shared his recent breakfast.
“So I measured my food this morning. A cup and a half of egg whites, I had some pineapple, 50 carbs of rice and grinds, which is cream of rice, two Ezekiel slices of bread, a little bit of low-fat cottage cheese, and I had what else — two whole eggs.”
“I need to change the pace a little bit especially if I’m going to go into this thing in May and start really – you know, I really want to dedicate myself and really transform my physique. To be honest, when I took my shirt off last time on video, it really gave me a lot more motivation because you see what you look like on video – obviously, the feedback, people have been, ‘Oh, Jay looks great.’ But to me, honestly, I thought I looked like crap. I was disappointed. There’s a physique I want and that physique I want isn’t anything like the Olympia physique.”
According to Cutler, he could transform his physique with proper nutrition, training, and TRT.
“I saw comparisons where they put me next to ’09 and you know, people are like, ‘Whoa, you’re that many years retired. No man, this is my life. This is what I do. Granted, you know my meal schedule and that’s really – I’m going to stress it over and over, if I actually ate my six meals a day, which I believe is really necessary for anyone preparing for a contest – some will say five meals, some can do three, Andrew Jacked does it with three or four meals,” says Cutler.
If he consumed six meals daily and trained with ‘enough’ intensity, Cutler reiterated that he could dramatically transform his physique. He implored his audience to listen to their body and to make training adjustments accordingly.
“I think honestly, I literally could transform this body, no drugs, nothing. I mean, obviously, I’m going to use my TRT. It’s all food. It’s all dedication to the training and training with enough intensity. That training doesn’t have to be balls to the wall. You’re going to have days where you train really hard, and anyone training right now – speaking to my whole audience, whether it’s male, female, age brackets from young to older, you should have days where it’s turned up and have days where it’s turned down. You make adjustments based on how you feel.”
“I don’t know if they’ve drawn the names yet [for Masters Olympia],” added Cutler.
Jay Cutler’s Latest ‘Fit for 50’ Workout List
Before calling it a day, Jay Cutler practiced posing and admitted to looking leaner. It should be noted that bodybuilding guru Chris Aceto doesn’t believe Cutler is on the verge of a competitive return. In a recent RxMuscle interview, Aceto said Cutler would ‘never’ make a comeback to Masters Olympia but added that he looked incredible ahead of turning 50.
Even though the Masters Olympia roster has not been announced, there are athletes who have expressed interest. Former 212 Olympia Kamal Elgargni says he’s considering the event if the ‘prize is right.’ Last month, the 2000s 212 and Open standout Hidetada ‘Hide’ Yamagish laid out his plan to come out of retirement at 50 for one final competition.
RELATED: Kai Greene Talks TRT, Steroids, and Competing Natural for 15+ Yrs: “Very Proud of That”
With seven-time Mr. Olympia Phil Heath teasing a return to the sport as well, fans are excited to see who shows up to the 2023 Masters Olympia contest, scheduled for August 25-27 in Cluj Napoca, Romania.
You can watch the full video below:
Published: 11 April, 2023 | 11:24 AM EDT
Average Forearm Size For Men and Women
Forearms are one of the most overlooked muscles, even though they are right under the most loved muscle group — the biceps. Developed forearms can add to your physique aesthetics and make you stand out by improving your symmetry, proportions, and balance. Your forearms are constantly on display. Whether you wear a t-shirt to work…
Derek Lunsford Shows Off Sculpted Physique After Killer Shoulders Workout in The 2023 Off-Season
Derek Lunsford is leaving no stone unturned to maximize his gains in this off-season and bring a complete package to the 2023 Olympia. His off-season training is picking up pace, and Lunsford recently went through a shoulder workout and included a few chest exercises in the session as well. America’s own Lunsford has cemented his position…
Phil Heath Says $1M Could Prompt Return to Mr. Olympia or Masters Olympia: ‘I Know My Worth’
Phil Heath, a Men’s Open great who attained seven Mr. Olympia titles, is fueling talks of an eventual comeback. In a recent Voice of Bodybuilding podcast, Heath revealed the conditions required to make a viable return to the sport. A few months ago, the 2023 Masters Olympia reemerged on the bodybuilding calendar following an 11-year hiatus….
Nick Walker Shares 2023 Off-Season Update & Progress From New Training Split
Nick Walker is on a mission to win his first Mr. Olympia title later this year when the show returns to Orlando, Florida. In a recent HD Muscle interview, Walker disclosed a new training split, detailed his 2023 off-season progress, and touched on an old rivalry with Martin Fitzwater. Having finished fifth in his debut…
The Rock Shares 2:30 A.M. ‘Burning Superset Workout’: ‘Stretch & Elongate Those Lat Fibers’
Hollywood sensation Dwayne ‘The Rock’ Johnson has a packed schedule but never fails to get a workout in no matter the time. In a recent post made on Instagram, Johnson shared a brutal 2:30 A.M. workout session along with an intense superset routine. The Rock first gained attention for his humongous frame and athletic abilities…
Jay Cutler vs. Nick Walker: A Fantasy Bodybuilding Showdown
If you want to determine the most successful bodybuilder of a certain era, then you simply look at the number of championships they won during their careers. Determining the most popular competitors is a little different. Social media can help provide some information, but it isn’t all about followers online. Crowd support at shows, lines at expos, and merchandise sales could tell more of the story.
Regardless of what metrics you use, Jay Cutler and Nick Walker hold their own in both onstage success and fan support.
Cutler, a four-time Mr. Olympia, competed as a pro from 1998 to 2013, and he’s still one of the most admired athletes in the sport 10 years after his retirement.
Meanwhile, Walker was one of Cutler’s fans growing up, but he’s now forging his own legacy and building his own fanbase — and trophy case — that could potentially rival Cutler’s someday.
Could Walker actually match Culter’s accomplishments? We’ll have to wait a while before we get an answer. But in the meantime, we here at BarBend are breaking down their physiques and accomplishments to see how both men stack up.
Credit: @JayCutler on Instagram (Cutler) // T.J. Darr (Walker)
[Related: Arnold Schwarzenegger vs. Chris Bumstead: Breaking Down a Fantasy Bodybuilding Matchup]
Bodybuilding Accomplishments
Comparing the duo’s accomplishments in 2023 wouldn’t exactly be fair to Walker. He’s only in his third full season as a pro, while Cutler had a career that lasted well over a decade. Even though we will mention all of Cutler’s major career highlights, we’ll emphasize his success up to the age of 28, which is Walker’s age as of March 2023. In a striking coincidence, the two even share a birthday — August 3 — meaning Cutler is exactly 21 years older than Walker.
Jay Cutler’s Accomplishments
Cutler won 15 pro shows during his career, including four Mr. Olympia titles and three Arnold Classics. However, he didn’t score any of those Olympias before the age of 33. If we were to keep his career analysis to the age of 28, then that leads up to his 2002 season.
According to Muscle Memory, Cutler turned pro in 1996 by winning the NPC Nationals heavyweight title. His first pro show was the 1998 Night of Champions, where he placed 12th. He then qualified for the 1999 Mr. Olympia by placing in the top three at that year’s Iron Man Invitational, but he finished 15th out of 16 competitors at the O itself.
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[Related: 9 Bodybuilders Under 200 Pounds Who Were Absolute Giant Killers]
Cutler’s first pro win came at the 2000 Night of Champions, which became the New York Pro years later. He then finished eighth at that year’s Mr. Olympia. He really hit his stride after placing second to champion Ronnie Coleman at the 2001 Mr. Olympia. Many feel Cutler was actually the better competitor that night, and it’s a decision that is still considered one of the most controversial in the show’s history.
The 2002 season kicked off with 28-year-old Cutler winning his first Arnold Classic title. He then opted to skip the Olympia that year, making his career highlights up to age 28 as follows:
1996 NPC Nationals Heavyweight Winner
2000 Night of Champions Winner
2001 Mr. Olympia, 2nd Place
2002 Arnold Classic Champion
Nick Walker’s Accomplishments
Walker turned pro at the 2020 North American Championships, and he immediately made his pro debut at the Chicago Pro that same season, finishing in fourth.
He already had a following going into the 2021 season, but his popularity skyrocketed after winning the New York Pro. In another coincidence, Walker’s first pro win came at the same contest as Cutler’s, albeit with a different name.
The 2021 Arnold Classic came after the New York Pro due to scheduling changes around the COVID-19 pandemic. Walker shocked the world and won that contest as well, marking his first major title in only his third pro show.
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[Related: Ronnie Coleman vs. Mamdouh “Big Ramy” Elssbiay: A Fantasy Battle Between Bodybuilding Heavyweights]
His Olympia debut came two weeks later with a fifth-place finish — 10 spots higher than Cutler’s first Mr. O outing. Walker returned to the Olympia in 2022 and placed third behind champion Hadi Choopan and runner-up Derek Lunsford. He then kicked off the 2023 season by returning to the Arnold Classic, where he finished second behind champion Samson Dauda.
Walker isn’t expected to compete again until the 2023 Olympia Weekend on Nov. 2-5 in Orlando, FL, and he be turn 29 by that point. Here are his career highlights as of March 2023:
2020 North Americans Champion
2021 New York Pro Winner
2021 Arnold Classic Champion
2022 Mr. Olympia, 3rd Place
Training Style
Both men are known for their freakish muscle mass — but how did they build it? Cutler is reported to be 5’9” while Walker stands 5’7”, and both weighed around 250 pounds on stage. With Walker being such a fan of Cutler growing up, you can imagine that he took some training cues from the four-time Mr. Olympia over the years.
Jay Cutler’s Training Style
Cutler credits foundational free weight movements such as the bench press, squat, and deadlift for building his mass.
“While machines are still beneficial — when you get to a certain point, you can’t get to that [Mr. Olympia] level without doing free weight movements,” Cutler said on his YouTube channel in September 2021. He did (and still does), however, work more with machines and dumbbells to refine his physique as his career progressed.
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[Related: 10 Memorable Performances From the Arnold Classic Bodybuilding Contest]
During his prime, Cutler implemented a high-volume training approach and rarely used supersets or other intensity-boosting methods. He hit upwards of 20 to 25 sets per body part, with sets being in the eight to 12 rep range. He still follows this approach as he nears his 50th birthday.
In November 2022, Cutler shared an 11-exercise shoulders and triceps workout that is similar to how he trained during his days of dominating the stage. He didn’t detail the reps and sets, but these are the moves he performed:
Seated Dumbbell Shoulder Press
Chest-Supported Seated Lateral Raise Machine
Rear Delt Cable Crossover Flye
Incline Fixed Barbell Front Raise
Incline Dumbbell Rear Delt Flye
Seated Triceps Extension Machine
Cable Triceps Pushdown
Kneeling Rope Pushdown
Seated Cable Triceps Extension
Machine Calf Raise
Leg Press Calf Raise
Nick Walker’s Training Style
Though Walker performs many of the same movements as Cutler, he’s far more notable for his freakish displays of strength on social media. During his 2022 Mr. Olympia prep, Walker posted a video of himself hitting incline bench press reps with 180-pound dumbbells and deadlifts with five 45-pound weight plates on each side (which totals 495 pounds, assuming Walker was lifting with a standard 45-pound barbell).
Like Cutler, Walker has since started incorporating more machine movements into his programming because they allow him to isolate muscle groups and refine his mass.
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[Related: The Story Behind the Chaotic Drug-Tested 1990 Mr. Olympia]
That said, he still uses free-weight exercises regularly and keeps his rep ranges around 12 to 15. One example of Walker’s shoulder training is this session he completed with 2019 Mr. Olympia Brandon Curry in the summer of 2022.
Popularity
It’s always difficult to compare the popularity of bodybuilders from different eras because of the lack of social media during Cutler’s career and the different ways of promotion between then and now. There are significantly fewer magazines around now, and merchandise sales have changed as well. Nonetheless, you can see why these two men are where they are in the bodybuilding world.
Jay Cutler’s Popularity
Cutler’s popularity during the 2000s was matched only by eight-time Mr. Olympia Ronnie Coleman. That’s because, throughout their careers, they were usually the last two men standing on the Olympia stage, and their physiques helped define the “mass monster” era. They were the most high-profile athletes in the sport, with each selling workout DVDs and appearing in magazines. If anything, their rivalry helped both men achieve even greater heights in terms of popularity.
[Related: How Strong Was Arnold Schwarzenegger? We Look Back at the Oak’s Short-Lived Powerlifting Career]
Cutler was — and still is — savvy when it comes to the business of bodybuilding. He was the top athlete for the supplement company MuscleTech for most of his career, started his own merch line, and was a fixture at trade shows. His pursuit of Coleman, combined with his commitment to support his fans, made him a legend long before he won an Olympia title.
Since his retirement, Cutler stays relevant with newer fans thanks to his podcast, social media pages, and his YouTube channel. On Instagram alone, he has more than 4.8 million followers as of March 2023, ranking alongside current competitors like Big Ramy.
Nick Walker’s Popularity
Walker’s fanbase can be seen in part on both his Instagram (1.3 million followers) and YouTube channels (231,000 subscribers). Outside of social media, he has his own clothing line and is sponsored by supplement brand HD Muscle. Like Cutler, Walker also makes appearances at trade shows, gyms, and nutrition stores.
[Related: How Strong Was Arnold Schwarzenegger? We Look Back at the Oak’s Short-Lived Powerlifting Career]
The attention of bodybuilding fans is now more spread thanks to the addition of other divisions such as Classic Physique and Men’s Physique, but Walker remains a popular figure in the industry and could remain so for several years to come.
Coaching
Both Walker and Cutler employed some of the most respected trainers and coaches in the industry to help them build their championship physiques. Here’s who helped them get to the top:
Jay Cutler — Chris Aceto and Hany Rambod
Cutler began his career with “The Technician” Chris Aceto and stayed with him throughout most of his career. Aceto helped Cutler win all of his pro shows up until the 2008 Olympia when he lost to Dexter Jackson.
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[Related: Kings, Chemists, and Oaks: The 10 Best Bodybuilding Nicknames of All Time]
Cutler then changed over to Hany Rambod, who guided him to his final two Olympia victories in 2009 and 2010. After initially agreeing to work with Chad Nicholls for his 2013 return to the stage, Cutler eventually reunited with Aceto and finished his final Mr. Olympia contest in sixth place.
Nick Walker — Matt Jansen
Walker has mainly used one coach throughout his competition preps so far: Matt Jansen. The duo worked together from Walker’s amateur days until the 2021 Olympia, where he finished in fifth.
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[Related: 12 of the Most Underrated Bodybuilders of All Time]
After a brief falling out, Walker switched to working with Dominick Mutascio in early 2022. However, Walker and Jansen reunited later that year and returned to the 2022 Olympia as a duo. Walker finished that contest in third place, and they followed that up with a second-place finish at the 2023 Arnold Classic.
Conclusion
From birthdays to first victories and major titles, the comparisons between Cutler and Walker appear to be valid to this point. They also happen to be among the most popular bodybuilders of the respective generations. In the end, though, it all comes down to Olympia hardware. “The Mutant” certainly has the potential to rival Cutler when it comes to Sandow trophies, but only time will tell if he gets it done.
Featured Images: @jaycutler on Instagram (Cutler), T.J. Darr (Walker)
Breon Ansley Maximizes His Leg Sessions by Attacking Them With High Energy
As the 2022 Olympia weekend on Dec. 16-18, 2022, in Las Vegas, NV, approaches, two-time former Classic Physique Olympia champion Breon Ansley anticipates bringing the best package of his career to the stage for his final appearance in the division. Following the Olympia, the 43-year-old Ansley plans to move into the 212 division.
To present his best physique to date — meaning more muscle mass and tighter conditioning — Ansley’s strategy for workouts during his prep has been to attack them with high energy from the jump. Diving into his training aggressively rather than passively enables Ansley to squeeze more potential out of each workout. Check out Ansley’s leg session from Gold’s Gym in Venice, CA, in the video below, published on his YouTube channel on Nov. 28, 2022:
[Related: Four-Time Mr. Olympia Jay Cutler Crushes an 11-Exercise Shoulder and Triceps Workout at 49 Years Old]
Ansley’s leg session in the video above occurred four weeks and one day out from the 2022 Olympia. He opened the workout with a warm-up consisting of single-leg extensions.
Set the tone right off the bat and don’t look back.
Although he didn’t specify the number of sets he performed on the leg extension machine, Ansley appeared to take each set to failure with a progressive overload methodology. He continued his unilateral training on the leg press. Ansley spotted his working leg with his resting leg to achieve maximum flexion and a clean lockout to keep the load heavy. Based on his foot placement towards the middle-lower section of the platform, Ansley biased his quads with each rep.
[Related: Brett Wilkin Wins 2022 Big Man Weekend Pro Bodybuilding Show]
Ansley’s third movement was weighted Bulgarian split squats. He posted one leg on a weight bench and held one 35-pound dumbbell in his hand adjacent to his working leg. The pacing of Ansley’s reps was highly measured. If you turn the video to two-time-speed, it still appears his movement is slow and controlled.
Each rep involves Ansley reaching maximum knee flexion with a forward tilt of his torso to train his glute in the fully lengthened position. If he kept his torso upright, he would bias the quads more than the glutes.
Stiff-leg Romanian dumbbell deadlifts were up next with a five-three tempo per rep — five-second eccentric and three-second concentric. The dumbells moved at a slight angle along Ansley’s legs rather than directly in front. This relieves pressure off Ansley’s lower back and falls more naturally in line with his structure. His flexibility was on display as each rep saw the dumbbell handles nearly touch the tops of his feet.
To remove his grip as a limiting factor, Ansley used lifting straps to increase the load with each set progressively. His final set was with a pair of 85-pound dumbbells.
Moving on to hamstrings, lying leg curls followed the deadlifts. He braced tightly to the pad to prevent his hips from rising, which would relieve tension from his hamstrings. He closed the workout with seated calf raises.
Ansley mentioned that he recognizes how much more developed his legs appear this season than last season. We’ll see if that added mass can convert a record-tying third Classic Physique Olympia title for him before the holidays.
Featured image: @breonma_ on Instagram