how long does it take to grow a inch on your upper arm? (bicep)

By Anonymous ( - 209.244.103.134) on Monday, April 10, 2000 - 06:35 am: Edit

How long does it take to run a mile?

By n_m ( - 62.252.236.31) on Monday, April 10, 2000 - 06:44 am: Edit

good post anon.
how long does it take to read a book?

what size are you now? height weight age.
how long training?
whats your routine? whats your diet?
have oyu good genetics?

By Anonymous ( - 152.163.207.74) on Monday, April 10, 2000 - 07:02 am: Edit

depends...
3 months...
HIT... Low fat low carb...
I think I have good ones

By n_m ( - 62.252.239.37) on Monday, April 10, 2000 - 04:03 pm: Edit

why does it depend what size you are now?
i dont understand, your weight may waver by a couple of lbs each day, post you average weight. post your height post your age.
all important to answer you question
how many times a week are you hitting your arms?(directly and indirectly)
are you on a high protein diet?
how many calories a day do you consume?

By Juiced pig ( - 161.184.192.247) on Monday, April 10, 2000 - 11:11 pm: Edit

from my experience, to gain an inch of growth on your upper arm (if your an experienced trainer) you need to gain from 10 to 15 pounds of solid bodyweight. This is not true for the beginner though, in the first 3 months of working out you can gain an inch just from toning up. After your first year, it becomes more difficult and size comes only with overall weight gain. The beginer should be working his back just as intensly as his biceps and his chest just as hard as his triceps. Keep your protein intake up and good diet and the size will follow. Take care, JP.

By DJ DAVE on Tuesday, April 11, 2000 - 04:07 am: Edit

I'm 15, weigh around 143lbs
average genetics. 5'9
been traing for 3-4 months.
I work out 4 times a week,
I hit arms directly 3 times a week.
each session is 1h 30min to 2h

By n_m ( - 62.252.236.46) on Tuesday, April 11, 2000 - 04:44 am: Edit

far too much arm work!!!
IMHO arms should be hit once a week directly(if at all).
i also think you are training for too long.
about an hour is long enough.

what does your four day split look like?
are you squating and deadlifting?
these may not sound like they have a lot to do with arm size, but as JP said, arm size comes with weight gain.(although i would put an inch to 20-25 lbs)

post your 4 day split so wwe can have a quick look at that, and see if we can make any adjustments.

By Anonymous ( - 209.148.129.157) on Tuesday, April 11, 2000 - 06:47 am: Edit

Here is my 4 day split,

squats 210lbs 4 sets 8 reps
Flat Bench Presses 130lbs 3 sets 12 reps
Leg press. 315lbs 3 sets 10 reps
Leg extension 200lbs 3 stes 8 reps
Barbell curls 45lbs 8 reps 3 sets
preacher curls 50lbs 6 reps 2 sets
alternate dumbell curls 20lbs 12 reps 3 sets
t-bar rows 80lbs 2 sets 8 reps
decline bench press 150lbs 3 sets 12 cable crossover 70lbs 12 reps 1 set
shoulder press 100 lbs 4 sets 8 reps
incline bench press 100lbs 2 sets 15 reps
pec dec 120lbs 10 reps 2 sets
hammer curls 20lbs 10 reps 3 sets
shoulder shrugs 55lbs each arm 12 reps 3 sets
seated calve raises 140lbs 20 reps 3 sets
seated bench press 140lbs 12 sets (strip set)
tricep pull downs 120lbs 5 sets 8 reps
lat pull downs 150lbs 4 sets 8 reps

By n_m ( - 62.252.238.67) on Tuesday, April 11, 2000 - 03:31 pm: Edit

whats this? every day you do this whole workout in your split???

By Anonymous ( - 149.99.64.148) on Wednesday, April 12, 2000 - 12:34 am: Edit

I do this every other day, 4 times a week,
all that stuff in the spilt is what I do 4 times a week, I do it everytime I go to the gym. Is it to much??

By n_m ( - 62.252.240.116) on Wednesday, April 12, 2000 - 01:07 am: Edit

far too much!!
i would split it up into 3/4 workouts.
either push/pull/legs, or somthing like
chest/triceps
back/biceps
legs.
shoulders/traps
this way you are giving your body a bit of recovery time.
you dont need so much direct arm work, asthey are being worked in your other excercises.

By DJ DAVE on Wednesday, April 12, 2000 - 04:37 am: Edit

thanx for you help n_m.
but is working your arms directly once (1) a week good enough to make them grow a lot????

By n_m ( - 62.252.236.21) on Wednesday, April 12, 2000 - 05:07 am: Edit

YES!!!! Y does enveryone think you have to train a body part 6 times a week for it to grow?
once a week is more than enough.
i made most of the gains in my arms when i didnt train them at all.
they got all the stimulation they needed from the big compound movements.
i started training arms directly with four tri sets and four bi sets once a week. what happened? they stopped growing!!
so i went back to not training them directly again.
now i do 1 set of tris on my push day, and 1 set of bis on my pull day.
THATS RIGHT! 1 SET PER WEEK!
dont forget, its not what you do in the gym that makes you grow, training breaks down the muscle, its when you get outside the gym you grow, you feed and rest the muscle, when you are trainig a body part too often itcant resdt enough and therefore cant grow!
make sure your diet is on the button.
for every 20-25 lbs you add to your body you will grow about an inch on your upper arm.
dont be impatient, as they say, 'all good things come to those who wait'
good luck

By shooto ( - 63.36.158.188) on Saturday, April 15, 2000 - 09:44 am: Edit

Actually, there's a way you can add a lot of size to your arms in just one day...I know, it sounds like b.s. but I tried it and it works. I added about 5/8 of an inch after doing this routine. It takes all day long starting at 8 a.m. and ending at around 5 p.m. The next day your arms feel like you tried to bench press Rosie ODonell, but after a few days rest, they really add size. If you want to learn more about it, check out the webite http:www.testosterone.net
then type one day arm cure in the search box in the lower right hand corner.
Check it out.

By n_m ( - 62.252.240.117) on Sunday, April 16, 2000 - 02:03 am: Edit

shooto, i checked out that routine....it is the worst routine i have ever seen in my life!!
its fuking ridiculous!!
the nutrition for a start, if i was to follow the meals alone, i would be on my knees by 10 30 and wouldnt be able to train.
if by some magic feat you were able to follow this routine for the day(if you have followed it then you never once went to true failure through the whole day!)you would not be able to train your torso satisfactorily for about 4 days.
which is not good.
have you still got that 5/8 inch a week after this? everyones arms are bigger the day after a workout!! because they are full of blood.
the biceps and triceps are too small for this kind of routine, infact i dont think any body part should be trained in this way.in my post above i stated that one set of each is enough a week.

il set you a challenge. you take your measurements now, train using this bullshit method for 1 year then take oyur measurements again. i guarantee my arms have grown more than yours.

By Anonymous ( - 63.24.144.22) on Wednesday, April 19, 2000 - 01:01 am: Edit

You are overtraining your ass off.. Your body will never recover from such a blasting work out. Soon you will become tired all the time your joints will hurt and you will become BURNED OUT!!! I speak from experience as I to was training stupid and went in reverse and quit lifting for 3yrs. I am back now with the proper attitude, I train my arms once a week 6-9 sets max. I have gotten much bigger and stronger than I have in my whole life. I use the less is better approach to my work outs. Dont get me wrong I train like a pysco, but I do not over do it.

By Anonymous ( - 152.163.213.191) on Wednesday, April 19, 2000 - 11:00 pm: Edit

keep erasing our comments bodybuilding.com... keep doing it... you know what we are talking about

By shooto ( - 63.20.4.210) on Saturday, April 22, 2000 - 11:47 am: Edit

Of course the muscles are going to enlarge post workout, that's called active hyperemia. The workout is really not that bad. Look at what farmers and construction workers do every day. I know, I did both for quite a number of years. Some of those guys get huge doing just that. I was more tired on some hard days than I was at any point in this workout...and I pushed it to the limit. These two jobs will make you strong, but if you don't eat, you'll lose weight. Overtraining is a concept that I don't really consider unless combining extreme forms of aerobic activity (which is highly catabolic) with something like weightlifting. Although cortisol levels will rise after hard weightlifting, they are nowhere near the same levels of someone like a marathon runner. Cortisol levels are also diminished with proper rest each night. Cortisol is also diminished with the intake of carbohydrates or vitamin C. I think the overtraining thing is a possibility, but the diet is important in that you keep getting lots of protein, vitamin C and Phosphatidlyserine. The measurements that I took initially have lasted. I actually am doing this type of workout in addition to my regular high intensity workouts, and I'm pleased with the results. I don't know, maybe genetics is the missing key.
The biggest error that I see when people try this workout is that they forget to keep eating lots of food and taking creatine, glutamine and protein in the week or so after the conclusion of the workout.
A good point to consider is that this is more information to have in your head so that in the future if you're not making gains like you want then you can always try it to see if it works for you.

By n_m ( - 62.252.240.192) on Saturday, April 22, 2000 - 03:48 pm: Edit

shooto man, post your e mail will you.
and sorry for my above comments, just reading over tem they sounded quite arrogant.
i wrote that a while ago, i now realise that you arent just a beginner.
i think you were right when you mentioned genetics above. i have to be REALLY carefull with my arm workouts. they overtrain really easily and stop growing. at the minute 1 set of bis and 1 set of tris per week, is perfect for them.
i tried a high intensity workout simaler to the one posted int test.net before for arms. it wasnt that all day thing though, it was ridiculous amounts of sets over 6 weeks.
i did it and swore i would never try another one.
my elbows and wrists took about 8 weeks to recover.
ok. im rambling now.
good luck

By shooto ( - 63.20.4.154) on Sunday, April 23, 2000 - 02:48 am: Edit

Sorry about your negative results. Yep, I think that every workout program works for different people. I should have stated that in my first post. Me personally, I used to do the standard "5 sets of 6 reps" but I found it going nowhere. I later learned about this exercise routine and thought that it would not help. After talking with some sports health science guys they told me that the routine was not so much about building muscle but about changing up the fast-slow twitch neurology to accomodate expansive muscle growth. I've been consistent with my eating as well to pack on extra weight. I don't like cutting calories and so I pretty much just focus on increasing muscle size while still being able to see abs without spare tires.
I saw a pretty good bulking-up diet on test.net that is really similar to what I'm doing. I'm sure you've seen it, though.
Take it easy and let me know how your training goes.

By Anonymous ( - 61.9.128.141) on Saturday, December 09, 2000 - 12:39 pm: Edit

the post by "anonymous" (the 2nd post) is exactly right, good answer! listen to him, it all depends!

By sica ( - 205.188.198.176) on Thursday, March 15, 2001 - 10:09 pm: Edit

i work arms directly twice a week. I do a monday chest arm, tuesday back, shoulders, wednesday- legs, thurs-chest/arms fri-back shoulders. is this a good split.

By Anonymous ( - 172.131.28.121) on Thursday, March 15, 2001 - 11:46 pm: Edit

It depends on your recovary rate- but I doubt that you can recover quick enough to work each muscle twice a week.You working your bicpes four times a week and your shoulders and tricpes( e.g when u work ur back ur working you biceps also) so I would suggest working each muscle body part once a week but make ur workouts very very intense- go real slow- 2 up/5 down and aim for 6-8 reps that u fail at.Try this and see if you get better results( make sure nutrition is right or no split will work).

By Anonymous ( - 207.218.245.7) on Sunday, March 25, 2001 - 03:05 am: Edit

I work each muscle twice a week but like 5 days apart

By bob (155.94.54.252) on Thursday, June 07, 2001 - 12:43 am: Edit

There is alot of sarcasm here but I think it is a very good question. I know that I am always curious on whether my diet is correct or needs adjusting and whether my workout routine needs modification. I need some kind of gage to compare myself to for progress. If I knew that the average guy put on an inch in 6 months, then I wouldn't get concerned unless it was taking me longer.

In the absence of having any idea of about how long it takes, next best thing would be able to compare your progress with someone else of equal stature. In any case, I think it is an excellent question!

- bob in Pennsylvania bf6067@hotmail.com