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  1. #1
    Some idiot MrBourbon's Avatar
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    How and how long to go from cold 15" to 16" arms boys?

    Title. I don't train arms much directly just chins, presses etc. since I mainly do PPL.

    Had the Myotape out for some measurements this am and my arms were 15" cold feelsgoodman. Want to add a solid inch I feel like 16s is the beginning of the promised land.

    What should I add... Swap to brosplit? How long do you think it will take. Inb4 richard pianos 1-day arm workout.
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  2. #2
    True Patriot Crew ~Hades~'s Avatar
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    You need a dedicated arm day with lots of volume. Supersets, drop sets, etc
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    richard pianos 1-day arm workout.
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    Rich Pianos 8 year PMMA workout
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  6. #6
    Discipline&Determination DstryEvrytng's Avatar
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    What first reply said.
    And an inch is a lot. Deff do able but will take a while, depends a lot on insertions and genetics.

    I went from 16” to 17” after i started a dedicated arm day. Supersetting bi and tri movements. 3 movements, 3 sets of 12 for bi and 4 movements 4x12 for tri, drop set the last set until your using the pink weights.

    That and i usually burn them out for 4 sets after push day for tri and pull day for bi. I wanna say it took over a year.
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  7. #7
    Some idiot MrBourbon's Avatar
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    Originally Posted by ~Hades~ View Post
    You need a dedicated arm day with lots of volume. Supersets, drop sets, etc
    Originally Posted by DstryEvrytng View Post
    What first reply said.
    And an inch is a lot. Deff do able but will take a while, depends a lot on insertions and genetics.

    I went from 16” to 17” after i started a dedicated arm day. Supersetting bi and tri movements. 3 movements, 3 sets of 12 for bi and 4 movements 4x12 for tri, dtop set the last set until your using the pink weights.

    That and i usually burn them out for 4 sets after push day for tri and pull day for bi. I wanna say it took over a year.
    Cheers boys. Was thinking Push pull legs arms as a 4 day rotation. I don't really do any dedicated work as far as curls, skull crushers etc.

    Originally Posted by ChunkerFish View Post
    Rich Pianos 8 year PMMA workout
    Originally Posted by ramimotemem View Post
    richard pianos 1-day arm workout.
    Originally Posted by RealLifeAlpha View Post
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    Registered User jeshelton's Avatar
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    Originally Posted by MrBourbon View Post
    I don't train arms
    GOMAD diet will add some girth to those fatceps.

    Start some hypertrophy work a few days a week into the bis and mainly the tris. You'll get more mileage out of the larger muscle group, but try to equalize it all.

    Since I've started actually doing some focus work I've added 1/2" over about 20 weeks, same BF. Actually trying to bring them up now to balance out chest and shoulders.
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    Registered User Teague242's Avatar
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    Dedicated arm day did it for me. Took about 3 months but newbie gains for the most part.

    Hit them hard and do supersets and drop sets. Just beat the fuk out of them.
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    Breaker of Gains JStrez's Avatar
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    Triceps are more important than biceps for arm size IMO.

    Biceps - Close Grip Preacher Curl, Concentration Curls, Incline Dumbbell Curls, Waiter Curls (GOAT exercise if you can do them correctly), throw in negatives from time to time.

    Triceps - Straight Bar Cable Pull downs, Overhead Rope Extensions, Dumbbell Kickbacks, Dips, Close Grip Bench Press

    But above all, take pictures of your arms when flexed/unflexed. If you've been working out for a while and not switching it up, you may have overdeveloped certain parts of your arms. I took photos of my arms and then saw where I was lacking. It could be length, peak, inside, outside, higher, lower, width, etc. Different workouts have different grips to hit different parts of your arms. If you can figure that out, your arms could grow super fukkin fast provided you can eat enough behind them too.
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    Originally Posted by jeshelton View Post
    GOMAD diet will add some girth to those fatceps.

    Start some hypertrophy work a few days a week into the bis and mainly the tris. You'll get more mileage out of the larger muscle group, but try to equalize it all.

    Since I've started actually doing some focus work I've added 1/2" over about 20 weeks, same BF. Actually trying to bring them up now to balance out chest and shoulders.
    Kinda this. Add 20lbs of bodyweight while training hard then cut after.
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    Dedicated arm day for sure, but you will also need to gain weight at the same time.

    Also doesn't hurt to add arm volume at the end of your other training days. Like 3-4 sets of a curl variation with light weight to failure superset with moderately heavy pushdowns for high reps.
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    It takes a couple years brah, especially if you're trying to stay thin. Don't do what I did and dreamerbloat your way into fatceps.

    Also try throwing these exercises in:
    Close grip bench did more for my triceps than anything.
    Incline dumbbell curls are amazing if they don't bother your shoulders.
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    I watched a vid where a guy that already had a very solid physique put an inch on each calf in 60 days. He literally trained them every day though, with a very detailed approach that varied intensity and volume so he could maximize frequency.

    So hell, maybe as little as 60-90 days. But practically I'd guess like several months if you started hammering arms 3 times per week.
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    Start working arms and don't just focus on biceps. Hit those triceps too. Chin-ups are a GOAT move if you want to hit back and bis.

    Say what you want about Athlean-X but fake natty Jeff has guns and recently posted a relevant vid that might be worthwhile. Not sure if I'd train arms 6 days a week but still some decent exercises to try.

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    Make sure you hit triceps hard as that is where most size will come from, hit all three heads and go heavy where you can, heavy close grip bench, overhead extensions ect. For Bis, preachers are my go to but just mix up different angles and rep ranges, again I still progressive overload whenever I can. Oh, and be sure that you are in a surplus or growth wont happen no matter what you do in the gym.
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    Just use olive oil brah. You can add 10 inches in like a month
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    Scientists say that you need to lift 10,000 reps (stretched out overtime) at 50% of 1 rm to see a muscle increase of 1 inch.

    So if you do 10x10 of bicep curls which are 100 reps, then you just need to do a hundred arm workouts to see a permanent 1-inch size increase.
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    Seated French presses for heavy Tricep and incline curls for heavy bicep work.

    Than on another day high rep band curls and sets of 20 full rom rope pull downs, paused with a slight torso lean.
    Age: 28
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  23. #23
    SUPERNOVA SouthDakotaBrah's Avatar
    Join Date: Jul 2012
    Location: Kansas City, Missouri, United States
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    depends what your serum igf1 levels are
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