Gain inchs on arms

[aussiecallum]

Hey guys and girls.
I was just wondering what the easiest / best way to gain size on your arms is and how long it would take to gain 1cm or 1inch

Cheers

[GuyJin]

There is no "easy" way; you still have to work out, but you already know that...

Generally speaking, for every ten pounds or so you gain--not all of which will be muscle, by the way unless you're a genetic wonder--you can gain around an inch on your arms. A lot of it will depend on what genes you got from Mom and Dad, and the rest will depend on your training. If you're just beginning, then the gains might be quite dramatic; if you're at the limit of your development, then you're going to be looking for quality and not necessarily quantity.

FWIW, focus on the compounds for upper body: Benches, inclines, or dips will heavily stress the triceps as will overhead presses with barbells and dumbbells. Heavy back work such as deadlifts or powercleans, chins, and all kinds of rows will get at your bicep muscles and stress your forearm muscles as well.

It would also be helpful if you laid out your routine, how long you've been training--that kind of thing...

[henmaniac87]

I prefer to hit my arms twice a week, once on an arm/shoulder day and once through my chest and back workouts. So arm muscles are hit directly once a week and indirectly once a week, I give them about 72 hours rest between workouts.

If you really want to get the most out of your arm development I recommend training them in this fashion. Imo it is the best way to get great arms. When doing arm training I always add 5lbs when I can complete more than 10 reps with any exercise, this is my general rule when doing almost any exercise. While Chest and Back work will contribute alot to your arm development, mostly because of the sheer amount of weight involved; I feel the best workout your arms can get will come from intense direct training. I know I wouldnt have the arms I have now if it werent for arm routines like this one.

Close Grip Bench Press 3 sets 6-10 reps
Decline Skullcrushers 3 sets 6-10 reps
Tricep Dips 2 sets

Barbell Curls 3 sets 6-10 reps
DB Preacher Curls 3 sets 6-10 reps

[Farley1324]

I prefer to hit my arms twice a week, once on an arm/shoulder day and once through my chest and back workouts. So arm muscles are hit directly once a week and indirectly once a week, I give them about 72 hours rest between workouts.

If you really want to get the most out of your arm development I recommend training them in this fashion. Imo it is the best way to get great arms. When doing arm training I always add 5lbs when I can complete more than 10 reps with any exercise, this is my general rule when doing almost any exercise. While Chest and Back work will contribute alot to your arm development, mostly because of the sheer amount of weight involved; I feel the best workout your arms can get will come from intense direct training. I know I wouldnt have the arms I have now if it werent for arm routines like this one.

Close Grip Bench Press 3 sets 6-10 reps
Decline Skullcrushers 3 sets 6-10 reps
Tricep Dips 2 sets

Barbell Curls 3 sets 6-10 reps
DB Preacher Curls 3 sets 6-10 reps

Stats: 6'0", 145 lbs


He asked about adding size to his arms, not shrinking them.

Your 'experience' is not relevant.

[VIsland]

Stats: 6'0", 145 lbs


He asked about adding size to his arms, not shrinking them.

Your 'experience' is not relevant.

pwnage at it's best!!!!!!!!!!! oh and it's "irrelevant" LOL

[Joeycamaro]

[QUOTE=aussiecallum;569963421]Hey guys and girls.
I was just wondering what the easiest / best way to gain size on your arms is and how long it would take to gain 1cm or 1inch

Cheers[/QUO

The tricep is the biggest part of the arm, if you want big arms do alot of tricep work, worked for me

[lowsyferrigno]

Stats: 6'0", 145 lbs


He asked about adding size to his arms, not shrinking them.

Your 'experience' is not relevant.

hold up aint you got 14inch arms? lol

[Farley1324]

hold up aint you got 14inch arms? lol

I have no idea. I don't really care how big my arms are, I don't train for big arms, and I am not in here telling people to do what I did.

My arms are strong enough at this point in time and that is what matters to me.

[romajc]

I dunno what size my arms are. But I do know they have grown a hell of a lot the past few months and I haven't done any isolations for my arms.

All benching, row, deads,cleans, press, etc.

I also put on almost 40lbs so that helps......

So I would say focus on getting stronger on the big lifts and eat enough to gain weight every week and your arms will grow.

or.....

have a ****ty workout program, do curlz 4 days a week, and eat maintenance calories and make no progress.

[lowsyferrigno]

I have no idea. I don't really care how big my arms are, I don't train for big arms, and I am not in here telling people to do what I did.

My arms are strong enough at this point in time and that is what matters to me.

seriously tho, with your stats how can you have 14inch arms it dont make sense

[Farley1324]

seriously tho, with your stats how can you have 14inch arms it dont make sense

I probably don't.

I don't know if I know the proper way to measure but I grabbed a body measuring tape thing just now and had my wife get a number quick....Between 15-15.5" cold flexed I guess.

[palumboism]

Stats: 6'0", 145 lbs
He asked about adding size to his arms, not shrinking them.
Your 'experience' is not relevant.

hold up aint you got 14inch arms? lol

I have no idea. I don't really care how big my arms are, I don't train for big arms, and I am not in here telling people to do what I did.
My arms are strong enough at this point in time and that is what matters to me.

Dude asked about how to get big arms, if you dont care about them & dont know how much if at all you have gained on them by doing teh skwats then its your experience that also is not relevant. /selfpwnage.[quote]

[Farley1324]

Dude asked about how to get big arms, if you dont care about them & dont know how much if at all you have gained on them by doing teh skwats then its your experience that also is not relevant. /selfpwnage.[

It's not rocket science. I am intelligent, experienced and well read enough to know that the 6'00" 145 lb guy with *years* of lifting experience giving advice on getting big based directly on his experience is laughable.

And my arms are bigger (and much stronger) than his, if it matters.

[Sarevok459]

Arguing with an accomplished lifter, such as Farley is pointless imo. He obviously knows his ****...and weighs 50+ more than OP...pretty sure he's touting good advice.

[Alwaysdeadlift]

SS or madcow/ starr 5x5... do it, avoid crappy noob-made splits