This answer is for you if:
- You have skinny arms and want to grow them into few inches in the next 3–4 months.
- You need a sample workout plan to grow your arms
- 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 ‘longgg’’ time to realize how the whole thing works, I didn’t had any good mentors to guide me and I made lot of mistakes along the way….
I will make sure that you guys avoid all the mistakes that I made…
Here are some of the snapshots of me:
My arms vary between 16–16.5 inches. Depending upon how lean I am.
My ultimate target is 17inches, ripped. Since I am 187cm I know that size will look best on me.
Few facts about growing your ‘Skinny Arms’:
-In order to grow your arms by 1 inch you need to gain roughly 10–12lbs of muscle (not weight)
-You can temporary gain roughly .5 to .7 inch 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 lot of water into your cells to swell them up
-Triceps makes up 3/4 of your arm circumference. You should focus more on 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 exercise grow your skinny arms more than isolated exercises like biceps curls or triceps pulldown.
Lastly Nutrition is of 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 ~20lbs of muscles in 3–4 months. This weight will add about 2–2.5 inches on your arms which is quite a lot. Have a look and let me know what you think: MUSCULAR-The Ultimate “Muscle Mass” Solution
Also I highly recommend you start with a beginners training routine to build a solid foundation in years to come. You can get the sample workout I promised earlier. Click here to go there: Ultimate Guide To Beginners Workout