16 Inch Arms

FrnkLft

Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo.

Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might take to reach my goal.

Does anyone who has been measuring have any insight?

grantdumas7

A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.

FrnkLft

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

grantdumas7

I don't believe there is any scientific measurement between arm size and cals needed, but the general consensuses is you need to gain 10 to 15 LBS of muscular bodyweight in order to gain an 1" on your arms.

brentalanrhodes

I would say just lift heavy but only 2, maybe 3 times a week. You can get overzealous and end up being counterproductive in the gym. Protein up and lift heavy with 4-5/ 5-6 rep sets. I wouldn't worry too much about caloric intake. You won't grow by restricting and adding caloric intake won't do much for isolated gains like this. Protein is the difference maker.

Tricep_A_Tops

The only thing I have read is that it takes 10 lbs of LM to gain one inch on your arms. And if you do everything perfect, proper lifting program, proper nutrition, proper rest etc. you can gain up to 2.5 lbs of LM per month. But with that said everyone is different, Genetics, T-levles and so many other things are a factor.

brentalanrhodes

everyone is different, Genetics, T-levles and so many other things are a factor.

This

I'm one of those "blessed" with that gene that makes lean gains harder than chinese arithmetic.

StaticEntropy

A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.

Is that 15.5" flexed or relaxed?

krhn

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Tricep_A_Tops

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

amann1976

https://www.youtube.com/watch?v=JHiKDa4ip_Q

you got to talk to your biceps

Tricep_A_Tops

A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.

what does your wrist measurements have anything to do with your Arm measurements, Thanks!!
My wrists = 7.5. My arms = just over 17.5

wnbrice

I think they were saying that so it does not look too unbalanced compared to your wrist. Having huge arms leading to a tiny wrist would just look comical.

krhn

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:

Tricep_A_Tops

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:

You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.

krhn

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:

You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.

:grumble:

grantdumas7

A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.

what does your wrist measurements have anything to do with your Arm measurements, Thanks!!
My wrists = 7.5. My arms = just over 17.5

Here is a link http://www.bodybuilding.com/fun/drobson207.htm
I remember reading this wrist size to body measurements from the book Brawn
John McCallum’s realistic measurement ideals for hard gainers

6.5 times your wrist gives chest girth
85% of the chest girth produces the hips
Take 70% of the chest girth for the waist
53% of the chest gives the thigh girth
The neck size is 37% of the chest
36% of the chest produces the upper arm girth
The calves come out a little less at 34%
The forearms get 29% of the chest measurement
This is probably a good goal for the avg trainee to shoot for.

StaticEntropy

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:

You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.

:grumble:

@krhn, don't listen to Tricep...

If you want to have big arms, DO NOT neglect direct arm work. It was the biggest mistake I made four years ago when I started strength training using SS. I still remember someone saying (It might have been Rippetoe himself on a video) that "people who squat or deadlift will get big arms", or some crap like that. I found myself a little over a year ago with big legs, chest and back, and the sorriest excuse for arms you could ever see. But, hey, don't take my word for it:

http://www.bodyrecomposition.com/research-review/casein-hydrolysate-and-anabolic-hormones-and-growth-research-review.html#more-2825

If you are too lazy to read the whole thing, skip to the summary at the bottom.

grantdumas7

A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.

Is that 15.5" flexed or relaxed?

I believe cold flexed. Not just after working arms.

StaticEntropy

A good goal to is your wrist x 2.35 to 2.4 So if your wrist is 6.5" then 15.5 would be a good goal.

Is that 15.5" flexed or relaxed?

I believe cold flexed. Not just after working arms.

Thanks. I remember reading a similar article (maybe it was the same article) about aesthetic ratios but could not for the life of me figure out whether they meant flexed or relaxed. My assumption was cold, flexed as well.

Tricep_A_Tops

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:

You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.

:grumble:

@krhn, don't listen to Tricep...

If you want to have big arms, DO NOT neglect direct arm work. It was the biggest mistake I made four years ago when I started strength training using SS. I still remember someone saying (It might have been Rippetoe himself on a video) that "people who squat or deadlift will get big arms", or some crap like that. I found myself a little over a year ago with big legs, chest and back, and the sorriest excuse for arms you could ever see. But, hey, don't take my word for it:

http://www.bodyrecomposition.com/research-review/casein-hydrolysate-and-anabolic-hormones-and-growth-research-review.html#more-2825

If you are too lazy to read the whole thing, skip to the summary at the bottom.

Where did I ever say skip direct arm work?? Today I worked Chest -20 sets. Tricep- 16 sets and Ab;s 8 sets. I would never suggest to someone to use SS. Learn how to read,

ninerbuff

Well I'm 5"4', 16 inch arms would be about perfect I think. I want noticable size without being bulky or stocky. (pic is of 15" arms, but that's with pump after workout). I just like the photo.

Right now I'm at about 14 1/2, but I've just recently started measuring with tape. Just trying to get a feel for how long it might take to reach my goal.

Does anyone who has been measuring have any insight?

In my profile pic, my arms are 16" cold. I'm 5'7" in height.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

amann1976

worst advice i have ever heard if you want your arms to grow dont work them

Jonesie1984

I don't believe Tricep said that at all.. what he was saying is that there is NO NEED to train them outside of normal training... At least that is what I've gathered from reading everything. I think people are a little to quick to get snappy here.

StaticEntropy

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:

You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.

:grumble:

@krhn, don't listen to Tricep...

If you want to have big arms, DO NOT neglect direct arm work. It was the biggest mistake I made four years ago when I started strength training using SS. I still remember someone saying (It might have been Rippetoe himself on a video) that "people who squat or deadlift will get big arms", or some crap like that. I found myself a little over a year ago with big legs, chest and back, and the sorriest excuse for arms you could ever see. But, hey, don't take my word for it:

http://www.bodyrecomposition.com/research-review/casein-hydrolysate-and-anabolic-hormones-and-growth-research-review.html#more-2825

If you are too lazy to read the whole thing, skip to the summary at the bottom.

Where did I ever say skip direct arm work?? Today I worked Chest -20 sets. Tricep- 16 sets and Ab;s 8 sets. I would never suggest to someone to use SS. Learn how to read,

"If you want big arms, hammer your legs."

My response concerning not listening to you began and ended there. The rest of my response was reinforcing @krhn's assertion that curl bros do tend to have better arm and chest development at the expense of everything else, which you condescendingly batted down by implying that somehow squats and leg presses and any other leg exercise will magically make his arms bigger. Or that the lack of these exercises will magically hinder his arm development if he happens to go the curl bro route.

But maybe I have a lot to learn myself. So please, could you explain to me how hammering your legs will make your arms bigger?

Addendum: I was not knocking SS, it is a great program, especially for skinny *kitten* like I once was. My point was that I should have included accessory work for my arms.

joejccva71

1. I don't understand this thread. You want 16+ inch arms but you don't want to be bulky or stocky.

2. You DON'T need to do ANY arm isolation work to have bigger arms. Bench and Rows will work your triceps and biceps enough. Let Squats, Deadlifts and Military Press take care of the rest.

3. Eat food and grow

4. Whoever said that they expected to get bigger arms by doing Squats and Deadlifts, well you're not too bright. You didn't do Bench, Rows, and OHP? Really?

joejccva71

Yeah but assuming a proper caloric intake, anyone have an perspective on growth rate?

growth rate really depends on the amount of time spent on the arms...
the general consensus about 10lb = 1 inch, is probably assuming you make gains all over your body - if you were to focus solely on arms (curl monkey) then the results will be different!

Thats not true! If you want big arms hammer your legs! Besides any more than training your arms once a week x 16 sets for both your Bi's & Tri's is a waste.

Big legs don't = big arms - but yeah, i was making the point on the 10lb = 1 inch, obviously once a week is fine ! :glasses:

You have alot to learn. :bigsmile: But its ok, thats why we are all here right? I didnt say that big legs = big arms. I said hammering your legs ( not just training your arms like you suggested) will help you get big arms.

:grumble:

@krhn, don't listen to Tricep...

If you want to have big arms, DO NOT neglect direct arm work. It was the biggest mistake I made four years ago when I started strength training using SS. I still remember someone saying (It might have been Rippetoe himself on a video) that "people who squat or deadlift will get big arms", or some crap like that. I found myself a little over a year ago with big legs, chest and back, and the sorriest excuse for arms you could ever see. But, hey, don't take my word for it:

http://www.bodyrecomposition.com/research-review/casein-hydrolysate-and-anabolic-hormones-and-growth-research-review.html#more-2825

If you are too lazy to read the whole thing, skip to the summary at the bottom.

Where did I ever say skip direct arm work?? Today I worked Chest -20 sets. Tricep- 16 sets and Ab;s 8 sets. I would never suggest to someone to use SS. Learn how to read,

Explain to me why you would do 16 sets of Triceps AFTER doing 20 sets of Chest.

*checks your mfp name*

Nevermind.....

Lady_Bane

I wish at my height and being a chick didn't affect my bicep size. Unless I inject some ****...Im pretty much maxed out...
Have fun being a boy :PPP

StaticEntropy

1. I don't understand this thread. You want 16+ inch arms but you don't want to be bulky or stocky.

2. You DON'T need to do ANY arm isolation work to have bigger arms. Bench and Rows will work your triceps and biceps enough. Let Squats, Deadlifts and Military Press take care of the rest.

3. Eat food and grow

4. Whoever said that they expected to get bigger arms by doing Squats and Deadlifts, well you're not too bright. You didn't do Bench, Rows, and OHP? Really?

Like pulling teeth...

Did I not say that I did SS? Does it not include bench, rows and OHP? The quip about what I might have heard Rippetoe say was illustrating the common belief (myth?) that to have big arms you have to squat. And while I did have improved arm development(yes, through the bench, rows and OHP), the rest of my body outgrew my arms. This thread is not about just arm development, but about having big arms. And although I'm still playing catch up with my arms, adding french presses and barbell curls (*gasp* isolation work!) has done wonders to rectify my aesthetics. If you want big arms, train for big arms.

LolBroScience

Weighted.Chinups.

grantdumas7

Weighted.Chinups.

Those and weighted parallel dips.