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
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05-19-2012, 12:11 PM #1
How long to increase my arm size?
Last edited by hockeybro123; 05-19-2012 at 12:17 PM.
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05-19-2012, 12:51 PM #2
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05-19-2012, 01:08 PM #3
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05-19-2012, 01:11 PM #4
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.*Licks the angus first crew*
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*Wrestled a lepar crew*
*Collects hbb's farts in peanut butter jars crew*
*Cleans my feet with sandpaper crew*
*8" inch dink but 2" girth crew*
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05-19-2012, 01:22 PM #5
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05-19-2012, 02:36 PM #6
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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05-19-2012, 03:49 PM #7
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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05-19-2012, 03:57 PM #8
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05-19-2012, 04:03 PM #9
- Join Date: Jan 2011
- Location: United Kingdom (Great Britain)
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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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05-19-2012, 04:11 PM #10
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05-19-2012, 05:15 PM #11
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05-19-2012, 06:22 PM #12
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05-19-2012, 06:25 PM #13
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05-20-2012, 03:28 AM #14
- Join Date: Jan 2011
- Location: United Kingdom (Great Britain)
- Age: 29
- Posts: 3,576
- Rep Power: 1224
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06-23-2017, 12:58 AM #15
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06-23-2017, 05:39 AM #16
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06-23-2017, 09:34 AM #17
- Join Date: Jun 2016
- Location: Saskatchewan, Canada
- Age: 29
- Posts: 189
- Rep Power: 151
Your arms will naturally grow a little bigger from the time you're 16-20 anyway. so an inch or two will probably just be natural growth and bone density. I think 15 inch arms (a 3 inch growth) is reasonable in 2 years if you want them to still be lean. Train arms alone twice a week until you reach your goal and eat more than 2300 calories forsure.
4 Years Lifting
5'9" - 178lbs
Rookie PowerLifter
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Bench: 305lbs
Squat: 395lbs
Dead: 485lbs
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06-23-2017, 12:48 PM #18
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