How Can I Grow My Skinny Arms?
This answer is for you if,
1) You have skinny arms and want to grow them into a few inches in the next 3-4 months.
2) You need a sample workout plan to grow your arms
3) You need to understand the physiology of growing arms
Here’s a picture of me when I was 16 years old
Look at my arms….I was very conscious of them, and I was willing to do anything to grow them. It took me a long time to realize how the whole thing works, I didn’t have any good mentors to guide me, and I made a lot of mistakes along the way….
I will make sure that you guys avoid all the mistakes that I made…
Here are some of my snapshots
My arms vary between 16-16.5 inches. Depending upon how lean I am. My ultimate target is 17 inches, ripped. Since I am 187cm, I know that size will look best on me.
Here are a few facts about growing your Skinny Arms
-In order to grow your arms by 1 inch, you need to gain roughly 10–12 lbs of muscle (not weight).
-You can temporarily gain roughly .5 to .7 inches on your arms by using some advanced techniques to trigger sarcoplasmic hypertrophy. However, when you stop using those methods, your arms size may drop back as that techniques usually rely on drawing a lot of water into your cells to swell them up.
-Triceps makes up 3/4 of your arm circumference. You should focus more on the triceps.
-You are training your arms indirectly. When you train your shoulders and chest, you are also training your triceps. When you are training your back, you are training your biceps.
-You don’t require too much volume (sets* reps) when training your arms per week.
-One should stay within rep range [5-7] when training your arms, at least 6-8 months in a year.
-You trigger the release of Human Growth Hormone and Testosterone by doing compound lifts like deadlifts and squats. These exercises grow your skinny arms more than isolated exercises like biceps curls or triceps pulldowns.
-Lastly, nutrition is paramount as you are breaking down your muscles in the gym, but you need ample rest and sleep and enough calories to help you grow.
I have a step-by-step program that allows you to build ~20 lbs of muscles in 3-4 months. This weight will add about 2-2.5 inches to your arms which is quite a lot.
Also, I highly recommend you start with a beginner’s training routine to build a solid foundation in years to come. You can get the sample workout I promised earlier.
Related Article: Weekly Gym Workout Schedule For Beginners
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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.