Making a SMART Goal -Arm Size

geotrice

A SMART goal is specific, measurable, achievable, realistic, and time-based.

With that in mind, I need some help with the time-based aspect. I'd like to know about how long I should expect to gain weight. Specifically, about how long does it take to increase arm size? Is it reasonable to expect a one-inch increase in circumference in a month? Six? Twelve? I'd like to get some realistic examples so that I can set an achievable goal.

Can anyone say what their results were and how long it took to achieve them?

warrrn69

It depends, If you haven't done much weight training in the past you will make "noobie gains" and you can add an inch to your arms in a matter of months. For someone who has been training for a few years like myself I'd be happy if I put on an inch in 12 months.

terizius

^^Agreed. Whats your lifting background? That will help better nail down a time-frame. Keep in mind, in order to gain in the arms, you should also expect to gain everywhere else. So, you will be doing a bulk. Are you at a point where you are comfortable upping your calorie intake to gain muscle (and fat) all around?

geotrice

Right now I'm in a cutting phase. But I'm approaching my 'ideal' weight and 20% body fat. I've lifted in high school and some in college but after that it's been a bit infrequent. My plan is to hit my target weight and BF% and then start a recomp phase eating at Maintainance or maybe a few extra calories by swapping some cardio workouts with lifting. Possibly a 5x5 plan. I'm not looking for anything overnight. In just trying to set some reasonable and achievable goals and have some kind of time-frame in my sights. Right now my arms are about 14.5". Not tiny, not huge. I just don't think they're proportionate to my frame.

Wheelhouse15

You can't predict any type of increase in measurements, sorry. It's related to genetics, diet, rest, workout routine etc. Of these genetics is going to be a huge player so you won't know how you will respond until you do it.

terizius

^^ While I completely agree with the above, I also fully support the idea of setting specific goals.

@geo, I also use the SMART method when creating goals, though with some things the time frame is a bit nebulous. I actually have "ideal" measurements for every part of my body (though no set timeline atm). I also have goal measurements for the bulk that I'm currently doing, being aware of the fact that my efforts do not have a direct, predictable effect on my results.

terizius

BTW, for this bulk, I set goal measurements for 5% above baseline. Judging by my progress so far, those numbers look quite achievable. I keep pretty detailed records of my bulks. If you want to check out my threads, it will give you detailed numbers of what has been possible for me.

Last years bulk: http://community.myfitnesspal.com/en/discussion/1207745/bulking-6-week-detailed-progress-report#latest

This years bulk: http://community.myfitnesspal.com/en/discussion/10113196/terrys-12-week-bulk#latest

Chieflrg

Wheelhouse15 wrote: »

You can't predict any type of increase in measurements, sorry. It's related to genetics, diet, rest, workout routine etc. Of these genetics is going to be a huge player so you won't know how you will respond until you do it.

This.
Too many sides of the dice your question.

If you are recomping like you mentioned, it will take a much longer time then if you were to bulk then cut. Keep at it which ever way you go and you will see results eventually.