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  1. #1
    Registered User hockeybro123's Avatar
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    How long to increase my arm size?

    I am 16 years old and my height is 5 feet 10 inches. I measured my arms today and they are 12 inches. I want them to grow to 15+ inches. How long do you think that will take and is it true that I should do a arm (bicep, tricep, forearm) specific workout only once a week? And my supplement is Optium Nutrition 100% Whey Protein Double Rich Chocolate flavor which I make a shake out of and have before and after workouts. My calorie intake is about 2300 and my carb intake is about 250. my protein is about 135 and I weight 130 pounds. I have abs that can be seen, and am athletic, very low body fat maybe like 9 percent.

    EDIT
    It appears I have been a bit insane. How about I want to gain 2 inches on my arms. How long will that take?
    Thanks in advance
    Last edited by hockeybro123; 05-19-2012 at 12:17 PM.
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  2. #2
    Registered User Dodge4this's Avatar
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    Train twice a week on all body parts and eat alot more your only 130lbs
    Oyeah and train your legs otherwise youll have 15 inch arms with 15 inch legs
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  3. #3
    ayy lmao RainingBlood's Avatar
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    Originally Posted by Dodge4this View Post
    Train twice a week on all body parts and eat alot more your only 130lbs
    Oyeah and train your legs otherwise youll have 15 inch arms with 15 inch legs
    Great advice.
    I move onward, the only direction. Can't be scared to fail in the search of perfection.
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  4. #4
    Registered User ATeeGee's Avatar
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    Focus on your copmpounds and meeting your macronutrient needs, instead of these things. They will come with time.

    How long will it take, there's is no answer, there's no average either. Stupid question. Just work hard and smart and always be consistent.
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  5. #5
    Registered User hockeybro123's Avatar
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    Originally Posted by Dodge4this View Post
    Train twice a week on all body parts and eat alot more your only 130lbs
    Oyeah and train your legs otherwise youll have 15 inch arms with 15 inch legs
    My kegs are 17 and a 1/2 inches right now. And yeah, I know I need to eat a lot more. But, if I do what you said, how long do you think it will take? I know everyone is different but can you provide an average or something. Sorry if it is a stupid question
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  6. #6
    bodhisattva Laidbackzack's Avatar
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    if you really are 5'11 weighing in at 130 pounds, I advise that you get on a routine such as starting strength, milk it for all the linear progression you can get, and calculate how much you should be eating to bulk. Read the starting strength and nutrition stickies. Muscle takes a while to build. No one can say how long it will take because there is no standard.
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  7. #7
    Registered User rob12496's Avatar
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    i am 5'10, 16 year old and my arms are 13 inches. it is indeed possible for them to get 15+ inches mine have grown alot since ive started working out. about hal inch a month you should expect. change comes slowly. taking your protein after you workout, and here is a couple of routines you can do to get shredded.
    mon UPPER
    tues LOWER
    wed off
    thursday UPPER
    friday LOWER
    sat off
    sunday off
    during upper days work upper body, bench, shouldpress, pullups etc etc.
    lower days work legs. it is important to work legs because it releases more testrone making your other muscles grow faster

    if you want more days at the gym use this routine

    mon PUSH
    tuesday PULL
    wednesday leg
    thursday PUSH
    friday PULL
    saturday leg
    sunday off
    during push days, work all the muscles used for pushing. chest, tris shoulders
    on pull days, work muscles made for pulling. biceps, back
    on legs days, guess what
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  8. #8
    No Excuses drummaboyyyy's Avatar
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    I would worry more about eating than arm size at your weight. That will come eventually...and don't neglect other body parts. o.O
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  9. #9
    онема OneMA2011's Avatar
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    After training for 2 years my arms went up about 5 and 1/2 inches. But I don't really devote much time to arms. As others said focus on compound lifts, get your diet in check, lift 5 times per week at least. It'll come with time.
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  10. #10
    Registered User Yutes's Avatar
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    I literally can't even comprehend 12" arms.

    Get big from diet OP and go mad on the preacher curls for girls along with compound lifts
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  11. #11
    Banned Sprite11's Avatar
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    Try this routine OP
    Monday Chest & Biceps
    Tuesday Chest & Biceps
    Wednesday Chest & Biceps
    Thursday Chest & Biceps
    Friday Chest & Biceps
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  12. #12
    is a Skinny Minny. kalebd21's Avatar
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    Originally Posted by OneMA2011 View Post
    After training for 2 years my arms went up about 5 and 1/2 inches. But I don't really devote much time to arms. As others said focus on compound lifts, get your diet in check, lift 5 times per week at least. It'll come with time.
    Don't necessarily NEED to lift 5 or more times. Optional but not necessary.
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  13. #13
    thats good form gtslmfao's Avatar
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    took me nearly a year to go 11-15
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  14. #14
    онема OneMA2011's Avatar
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    Originally Posted by kalebd21 View Post
    Don't necessarily NEED to lift 5 or more times. Optional but not necessary.
    Don't need to but people generally warn about overtraining, but people who've only just started training don't have enough cns recruitment to overtrain. Frequency will give him much better results imo.
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