So, you want to build a pair of thick massive arms that look like two Burmese pythons bursting out of your shirt sleeves?
Do you want all the ladies in the world to become wet at the thought of being wrapped up in those big veiny motherfuckers?
Well, if you do and you’re a natural lifter, I’ve got a bit of bad news for you… It probably ain’t gonna happen.
I mean hell, there are some IFBB pro bodybuilders out there who take massive amounts of steroids and still have small arms that look disproportionate when compared to the rest of their body.
Yup, that’s right! All of the Testosterone, Dianabol, and Deca in the world can’t even help professional bodybuilders grow the 20-inch arms that they’ve always wanted.
You know why…
As I’ve said many times before, your genetics control everything about how you’ll look from a bodybuilding standpoint.
If your parents are short you’ll most likely be short.
If they both have massive thighs and calves then you’ll have massive thighs and calves.
If both of them have small arms, you’ll be blessed with small arms.
That fucking sucks right?
Too bad so sad.
Life isn’t fair so get over it!
Lifting weights while following a proper training program CAN and WILL drastically change your physique in ways that you would have never thought possible.
No matter what cards you were dealt, you can always turn them into a decent hand.
Measuring Your Genetic Potential
Now you might be asking yourself –
What is my genetic potential and how do I find it?
Get yourself a tape measure!
You see, back in the day, a fellow by the name of Dr. Casey Butt came up with a formula to accurately measure a person’s natural maximum muscle potential.
Now, I’m not going to show you all of the complex equations that led him to this discovery because that shit is way too complicated. Instead, I’m just going to show you the basics.
All you have to do is measure your height, wrist and ankle circumference at their narrowest parts.
Once your measurements are calculated you’ll be provided with a table that shows your maximum muscular potential.
Nick G’s Measurements
Height: 69 Inches
Wrist Circumference: 7.5 Inches
Ankle Circumference: 10 Inches
According to his formula, I can naturally attain the following drug-free results at 10-12% body fat.
|Chest:||50.4 in||Biceps:||18.1 in|
|Forearms:||14.3 in||Neck:||17.9 in|
|Thighs:||28 in||Calves:||18.4 in|
Now I admit that these measurements seem a little unrealistic at 10-12% body fat but it’s it’s still interesting.
I’d probably take at least an inch or two off of all those measurements and call it day if I was being honest.
Nevertheless, I’d still be pretty happy with 17-inch arms as a natural guy (which I already have at a higher body fat percentage).
The Fastest Way To Bigger Arms
Believe it or not, the easiest way to get bigger arms isn’t by doing a bunch of curls and triceps pulldowns.
Isolation exercises such as those only let you use small amounts of weight and do a poor job of stimulating large amounts of muscle growth.
You must always remember that as a natural lifter more strength is more muscle! And the best way to get stronger is by training compound barbell exercises such as the –
All of those exercises stimulate the maximum amount of muscle mass possible and as a result, all of your muscle groups grow bigger and stronger faster!
Yes, even your arms.
You see, a guy who can bench press 225 pounds will always have bigger triceps than a guy who only benches 185 pounds. A guy who can barbell row 185 pounds will have bigger biceps than a guy who can only row 135.
It ain’t rocket science guys.
How Often Should I Train My Arms?
If you want to achieve maximum arm size in the shortest amount of time possible you need to stimulate them 3 times a week while using mostly compound exercises.
However, if maximum arm size is important to you, adding a few isolation exercises into your training program won’t hurt.
So, which arm exercises should you use?
- Barbell curls
- Lying Triceps Extensions AKA “Skull Crushers”
Sets & Reps For Bigger Arms
Okay, so you know which isolation movements to do in order to pack on a little more size to your arms, but how many sets and reps should you do of each exercise?
Should you go with lighter weight for higher reps or heavy weight and low reps?
The answer – HEAVY WEIGHT AND LOW REPS!
As a natural lifter, your muscles grow bigger by getting stronger and using heavy weights and your biceps and triceps are no different.
My favorite set and rep scheme for arm training is the 3×5 approach. That’s 3 sets of 5 reps and it will allow you to use a good amount of weight while providing just enough volume to stimulate muscle growth.
Like with everything else start light and slowly work your way up to larger poundages by adding 5 pounds or less per workout.
Arms Aren’t Everything
Arms aren’t everything? Fuck you Nick G.
Well, I’m sorry if that statement upsets you (not really) but it’s true. Having huge arms isn’t everything. Nobody will care about your 20-inch arms if the rest of your body looks small and disproportionate.
In fact, if you’d stop worrying about the size of your arms and focus on building an overall balanced physique by getting stronger, your arms would grow like weeds along with the rest of your body!
From The Man Himself –