Increase in arm size!

[drockwood]

Hi All
I'm after some tips and exercise plans to really add some size to my arms. I've been working hard to lose body fat and build muscle, but for some reason find it hard to increase my arm size. Its not all about arms obviously, but its time to focus on this part of my body. Can anybody help with this??? I'm 43 and hut a plateau or need to change things up.
I'm motivated to rethink and change my workouts. Any helps gratefully received.
Hope to hear from people soon.

[glyph98]

For me, I have to add about 10-15 pounds to my frame to increase my arms by 1 inch.

Your muscles need food to grow, your not going to add size unless your eating to gain weight. By reading your post, youve been cutting fat so I assume your eating less than maint calories.

So if you want to increase size, change your diet to 500-800 over maint, and lift.

Your arms are Just like everything else including your stomach. Your a product of your enviroment.

[drockwood]

Thanks for the reply, so Ineed to eat big! I need t eat the right things so my stomach desnt explode too, so what about an eating plan any thoughts? Where can I get what I need to read?

[glyph98]

We are all different, so please dont think my diet is for everyone. But here is my current diet from now till Feb 1st of 2013. I am trying to grow for a few months before I get ready for my show next summer. I want to be on stage at 222-224. I can also eat the same crap every day and not get sickof it.

I have several diets that I have done over the years, this one works well for me so I can get enough calries, but I dont add much to my waist. I also dont eat a meal after my workout, I get fat when I eat too late.

~7am
- 2 Serving of Quaker Oatmeal
- 4 Whole Eggs
- 2 Egg Whites
- 1 Tbsp of Natural Peanut Butter
678 Calories
42.8 grams of Protein
35.0 grams of Carbs
42.5 grams of Fat

~10am
- 8 oz of Ground Turkey
- .5 Cups of Black Beans
- .75 Cups of Yams
- .5 oz of Almonds
873 Calories
73.4 grams of Protein
55.3 grams of Carbs
38.7 grams of Fat

~1pm
- 8 oz of Ground Turkey
- .5 Cups of Black Beans
- .75 Cups of Yams
- .5 oz of Almonds
873 Calories
73.4 grams of Protein
55.3 grams of Carbs
38.7 grams of Fat

~4pm
- 8 oz of Ground Turkey
- .5 Cups of Black Beans
- .75 Cups of Yams
- .5 oz of Almonds
873 Calories
73.4 grams of Protein
55.3 grams of Carbs
38.7 grams of Fat

5:45 pm - Pre-Workout Shake
- 1 Banana 105 Calories
1.3 grams of Protein
27.0 grams of Carbs
0.4 grams of Fat

8 pm - 1.5 Scoops of Post Workout Shake
- 1 Banana 415 Calories
33.3 grams of Protein
45.0 grams of Carbs
12.4 grams of Fat



Total of 3996 Calories, 314 grams of Protein, 301 grams of Carbs, and 171 grams of Fat.

[glyph98]

Here is another one of my diets to put on size. I just follow it for a few weeks, and if I am adding weight too fast or not at all , i adjust things.


~7am
- 1 Serving of Quaker Oatmeal
- 3 Whole Eggs
- 3 Egg Whites
- 2 Tbsp of Natural Peanut Butter
732 Calories
44.2 grams of Protein
58.6 grams of Carbs
38.5 grams of Fat

~9am
1 Protein Shake
310 Calories
32 grams of Protein
18 grams of Carbs
12 grams of Fat

~11pm
- 12 oz of Tuna
395 Calories
86.8 grams of Protein
0 grams of Carbs
2.8 grams of Fat

Snack
-1 Orange 62 Calories
1.2 grams of Protein
15.4 grams of Carbs
0.2 grams of Fat

2 pm - 10oz of Ground Turkey
- 1 Cup of Black Beans
957 Calories
92.1 grams of Protein
49.9 grams of Carbs
40.8 grams of Fat

4 pm - 9oz of Tilapia
- 1 Cup of White Rice
518 Calories
70.3 grams of Protein
41.0 grams of Carbs
7.6 grams of Fat

Pre-Workout
-1 Pre-workout Drink
-1 Banana
105 Calories
1.3 grams of Protein
27 grams of Carbs
0.4 grams of Fat

Post-Workout
-1 Protein Shake
-1 Banana
-2 Tbsp Natural Peanut Butter 605 Calories
40.3 grams of Protein
53.0 grams of Carbs
28.4 grams of Fat

[Powerkicker]

I'm building muscle and strength even as a I lose weight per the tape.

[drockwood]

Here is another one of my diets to put on size. I just follow it for a few weeks, and if I am adding weight too fast or not at all , i adjust things.


~7am
- 1 Serving of Quaker Oatmeal
- 3 Whole Eggs
- 3 Egg Whites
- 2 Tbsp of Natural Peanut Butter
732 Calories
44.2 grams of Protein
58.6 grams of Carbs
38.5 grams of Fat

~9am
1 Protein Shake
310 Calories
32 grams of Protein
18 grams of Carbs
12 grams of Fat

~11pm
- 12 oz of Tuna
395 Calories
86.8 grams of Protein
0 grams of Carbs
2.8 grams of Fat

Snack
-1 Orange 62 Calories
1.2 grams of Protein
15.4 grams of Carbs
0.2 grams of Fat

2 pm - 10oz of Ground Turkey
- 1 Cup of Black Beans
957 Calories
92.1 grams of Protein
49.9 grams of Carbs
40.8 grams of Fat

4 pm - 9oz of Tilapia
- 1 Cup of White Rice
518 Calories
70.3 grams of Protein
41.0 grams of Carbs
7.6 grams of Fat

Pre-Workout
-1 Pre-workout Drink
-1 Banana
105 Calories
1.3 grams of Protein
27 grams of Carbs
0.4 grams of Fat

Post-Workout
-1 Protein Shake
-1 Banana
-2 Tbsp Natural Peanut Butter 605 Calories
40.3 grams of Protein
53.0 grams of Carbs
28.4 grams of Fat

Thanks for the eating plan, appreciate it! I'm going to go shopping.

If you have arms intense arm workouts pls post I'm keen to kick start my change
Regards
Dan

[drockwood]

I'm building muscle and strength even as a I lose weight per the tape.

So what would you recommend or think would be useful?

[drockwood]

Its midnight over here so I'm heading to bed, keeping posting pls. Looking to make friends and start changing it up!

[ironwill2008]

Hi All
I'm after some tips and exercise plans to really add some size to my arms. I've been working hard to lose body fat and build muscle, but for some reason find it hard to increase my arm size. Its not all about arms obviously, but its time to focus on this part of my body. Can anybody help with this??? I'm 43 and hut a plateau or need to change things up.
I'm motivated to rethink and change my workouts. Any helps gratefully received.
Hope to hear from people soon.

What is your current arm routine, and how long have you been using it?

[Powerkicker]

So what would you recommend or think would be useful?

I am losing weight very slowly on purpose. No more than one pound a week average. I take in one gram of protein per pound of lean body mass. I avoid as much saturated fat as possible within reason but am hardly fanatical. I eat what I want and average 1750-1900 calories a day. I eat what I want within reason on saturday without counting calories...or binging. I think one cheat day a week is important for mental resolve.

I am steadily adding more weight to basic exercises like barbell curls, barbell presses, tricep pushdown and dumbbell curls. I stay in the 6-12 rep range for the most part and sometimes push for heavy 5's. I do only 5-6 sets for triceps on monday and thursday with chest,calves and shoulders (which also are only 5-6 sets total per body part of basic presses). I do only 5-6 sets for biceps on tuesday and friday after squats, bent over rows and lat pulldowns. Again, no more than 5-6 sets total per bodypart. I go to failure on the last three sets for all bodyparts. I do cheat reps on the last set very often.

I do 18 sets total on tuesday/friday and 24 sets total on monday/thursday and concentrate on basic compound movements when possible. I get a massage on weekends and use the hot tub to relax at all possible occasions to recover. I sleep 8 hours a night.

The above has been working for me for the last several months since I got back into lifting after a multi-year layoff. I am not certain if I am experiencing muscle memory or newb gains, but I am definitely getting stronger and bigger-muscled.

[oldsuperman]

What is your current arm routine, and how long have you been using it?

Took me over five years to put an inch and a quarter on my arms.... And another 4 year to get another inch.... Hard work and time is what it takes.

[tobymax123]

Send a PM to Clive.

Listen top the advice given here, and do pull ups.

[oldschool5919]

Hi All
I'm after some tips and exercise plans to really add some size to my arms. I've been working hard to lose body fat and build muscle, but for some reason find it hard to increase my arm size. Its not all about arms obviously, but its time to focus on this part of my body. Can anybody help with this??? I'm 43 and hut a plateau or need to change things up.
I'm motivated to rethink and change my workouts. Any helps gratefully received.
Hope to hear from people soon.

try a program of supersets.

[Corbi]

Hi All
I'm after some tips and exercise plans to really add some size to my arms. I've been working hard to lose body fat and build muscle, but for some reason find it hard to increase my arm size. Its not all about arms obviously, but its time to focus on this part of my body. Can anybody help with this??? I'm 43 and hut a plateau or need to change things up.
I'm motivated to rethink and change my workouts. Any helps gratefully received.
Hope to hear from people soon.

You look great in your avi, shows us all how dedicated you are and what fantastic shape you are working towards where all you need to worry about is arms.

[tryintorebuild]

I am losing weight very slowly on purpose. No more than one pound a week average. I take in one gram of protein per pound of lean body mass. I avoid as much saturated fat as possible within reason but am hardly fanatical. I eat what I want and average 1750-1900 calories a day. I eat what I want within reason on saturday without counting calories...or binging. I think one cheat day a week is important for mental resolve.

I am steadily adding more weight to basic exercises like barbell curls, barbell presses, tricep pushdown and dumbbell curls. I stay in the 6-12 rep range for the most part and sometimes push for heavy 5's. I do only 5-6 sets for triceps on monday and thursday with chest,calves and shoulders (which also are only 5-6 sets total per body part of basic presses). I do only 5-6 sets for biceps on tuesday and friday after squats, bent over rows and lat pulldowns. Again, no more than 5-6 sets total per bodypart. I go to failure on the last three sets for all bodyparts. I do cheat reps on the last set very often.

I do 18 sets total on tuesday/friday and 24 sets total on monday/thursday and concentrate on basic compound movements when possible. I get a massage on weekends and use the hot tub to relax at all possible occasions to recover. I sleep 8 hours a night.

The above has been working for me for the last several months since I got back into lifting after a multi-year layoff. I am not certain if I am experiencing muscle memory or newb gains, but I am definitely getting stronger and bigger-muscled.

No reason to doubt what you say. But op didn't say they wanted to gain strength, they said they want to gain size. Increasing one's lift is a matter of training and can be done with a certain amount of success without increasing weight. Particularly at a newbie stage. (Not throwing out an insult, I'm a noob as well)

But if you're on a calorie deficit, I don't see how you could expect your arms to grow while your stomach shrinks. I don't know about you, but my stomach grows pretty quick. Much quicker than my arms.

[MoldyGopher]

Volume, volume, volume has helped me.

Remember that 'big arms' generally means 'big triceps'. Bis just aren't that big, even if they sit in such a visible location.

[drockwood]

What is your current arm routine, and how long have you been using it?

I regularly do superset everytime with biceps and triceps. Pull-ups and dips also. I try to change my arm workouts regularly so there's a change. I think I need various workouts combined with a healthy diet. Probably supplements to. I'll post my workouts tomorrow, busy day a work. Just done a circuit training class tonight then hitting the gym tomorrow.
If anyone has superset workouts they want to share I'll give it a blast. My arms are 14.5" and solid minimal body fat to pinch. I'll update all my stats very soon as havent been on here for a bit.
Pleased everyone has given he some great feedback. Cheers

[drockwood]

Here is another one of my diets to put on size. I just follow it for a few weeks, and if I am adding weight too fast or not at all , i adjust things.


~7am
- 1 Serving of Quaker Oatmeal
- 3 Whole Eggs
- 3 Egg Whites
- 2 Tbsp of Natural Peanut Butter
732 Calories
44.2 grams of Protein
58.6 grams of Carbs
38.5 grams of Fat

~9am
1 Protein Shake
310 Calories
32 grams of Protein
18 grams of Carbs
12 grams of Fat

~11pm
- 12 oz of Tuna
395 Calories
86.8 grams of Protein
0 grams of Carbs
2.8 grams of Fat

Snack
-1 Orange 62 Calories
1.2 grams of Protein
15.4 grams of Carbs
0.2 grams of Fat

2 pm - 10oz of Ground Turkey
- 1 Cup of Black Beans
957 Calories
92.1 grams of Protein
49.9 grams of Carbs
40.8 grams of Fat

4 pm - 9oz of Tilapia
- 1 Cup of White Rice
518 Calories
70.3 grams of Protein
41.0 grams of Carbs
7.6 grams of Fat

Pre-Workout
-1 Pre-workout Drink
-1 Banana
105 Calories
1.3 grams of Protein
27 grams of Carbs
0.4 grams of Fat

Post-Workout
-1 Protein Shake
-1 Banana
-2 Tbsp Natural Peanut Butter 605 Calories
40.3 grams of Protein
53.0 grams of Carbs
28.4 grams of Fat

I'm going to go shopping at the weekend to get all this food in, back to big eating, healthy and nothing processed I think

[Phattso]

Remember that 'big arms' generally means 'big triceps'. Bis just aren't that big, even if they sit in such a visible location.

I never have agreed with that.

[tobymax123]

I never have agreed with that.

You don't agree with a fact? Okay.

[Powerkicker]

No reason to doubt what you say. But op didn't say they wanted to gain strength, they said they want to gain size. Increasing one's lift is a matter of training and can be done with a certain amount of success without increasing weight. Particularly at a newbie stage. (Not throwing out an insult, I'm a noob as well)

But if you're on a calorie deficit, I don't see how you could expect your arms to grow while your stomach shrinks. I don't know about you, but my stomach grows pretty quick. Much quicker than my arms.

My arms have jumped up in size even as my gut has shrunk. You can see my progress in my bodyspace.

[oldsuperman]

You don't agree with a fact? Okay.

Yep you are 100% correct. Triceps work will increase your arm size considerably, and give a round complete appearance. The worst look on arms IMO is when some guy has high bicep peaks and the triceps are flat with no definition.

[trans4mation]

Took me over five years to put an inch and a quarter on my arms.... And another 4 year to get another inch.... Hard work and time is what it takes.

This is why I like your posts. You keep it real.......bodybuilding isn't a drag race it's a "rest of your life" to get it done race.

[BankWalker]

OP, you're not likely to add size to your arm if you're eating below maintenance to drop fat.

[glyph98]

I'm going to go shopping at the weekend to get all this food in, back to big eating, healthy and nothing processed I think

Good luck man, in my opinion your on the right track.

Like most on here have said, it takes lots of time, and lots of work on moth bi's and tri's.

I put 2 inches on my arms in the first year, then took 2 years to get the next inch and here I am 2 years later and only about .5 inches bigger. So 5 years to get from 14-17.5.

Im still trying to grow, they will never be big enough.

[oldschool5919]

i regularly do superset everytime with biceps and triceps. Pull-ups and dips also. I try to change my arm workouts regularly so there's a change. I think i need various workouts combined with a healthy diet. Probably supplements to. I'll post my workouts tomorrow, busy day a work. Just done a circuit training class tonight then hitting the gym tomorrow.
If anyone has superset workouts they want to share i'll give it a blast. My arms are 14.5" and solid minimal body fat to pinch. I'll update all my stats very soon as havent been on here for a bit.
Pleased everyone has given he some great feedback. Cheers

standing barbell curls 5x10 dumbbell concentration curls 5x10 superset alternate dumbbell curls 5x10 barbell curl seated 5x10 superset one arm dumbbell curl 5x10 incline dumbbell curls 5x10 superset

[fit4life1991]

Good luck man, in my opinion your on the right track.

Like most on here have said, it takes lots of time, and lots of work on moth bi's and tri's.

I put 2 inches on my arms in the first year, then took 2 years to get the next inch and here I am 2 years later and only about .5 inches bigger. So 5 years to get from 14-17.5.

Im still trying to grow, they will never be big enough.

When you say 'first year' are you talking about your first year of serious training I assume lol? Because 14 inch arms to start with is ridiculous, mine started at 10 lol.

[2nd_chance]

I try to change my arm workouts regularly so there's a change.

How do you know what works and what doesn't work? Usually adding an inch to your upper arms means putting on 12-15 pounds of mass overall. Arms don't magically grow, out of proportion to the rest of the body.

[2nd_chance]

When you say 'first year' are you talking about your first year of serious training I assume lol? Because 14 inch arms to start with is ridiculous, mine started at 10 lol.

10"? Lol... you were behind the 8-ball bro.