Gaining inches in arms and chest


  • Oct 28, 2009 12:26 AM GMT
    I am trying to hit 20" in mark on my arms currently have 16" would love to hit that infamous 20".
    Also trying to get to at least 45" from 42" on my chest
    any tips suggestions?
  • captproton

    Posts: 316

    Oct 28, 2009 9:01 AM GMT
    Keep in mind that growing your arms is more a matter of genetics. I know guys who have lifted heavy for years and never have broken the 19-inch mark. Other guys don't do much at all and gain easily.

    There are some very knowledgeable people on here who can probably give you better advice, but I would aim to make yourself proportional first and stop using a tape measure. You might think you want 20-inch arms, but maybe on your frame 18-inch arms would look better.

    You need patience and dedication to grow unless you opt for steroids.
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    Jan 12, 2010 8:24 PM GMT
    prometheuscowboy saidI am trying to hit 20" in mark on my arms currently have 16" would love to hit that infamous 20".
    Also trying to get to at least 45" from 42" on my chest
    any tips suggestions?


    If you figure out how to add 4 inch's to your arms let me know. In the last year, I think I have added 1/3 of an inch to my arms. But I agree with the guy above, a lot of it has to do with genetics. I know guys who have bigger arms that me but mine look bigger because they are more defined and they are always surprised when I tell them the size of my biceps. My frame is also very slim, so growing is uber hard. But as long as I am making progress, that's all that matters.
  • Celticmusl

    Posts: 4330

    Jan 12, 2010 8:26 PM GMT
    Lot's of steriods, in regards to the arms.

    I'm barely at 18 and I've been lifting off and on for about 20 yrs.
  • WILDCARD73

    Posts: 545

    Jan 12, 2010 8:42 PM GMT
    i did p90x.....
    my arms grew insainly fast with that program, but thats my body, my arms grow fast... so u might wana give that a shot

    chest how ever is a problem for me, it gets strong and tight but no mass to it
    i need an advice on that

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    Feb 13, 2010 7:49 AM GMT
    captproton saidI would aim to make yourself proportional first and stop using a tape measure. You might think you want 20-inch arms, but maybe on your frame 18-inch arms would look better.


    I agree with him. Ever see HUGE GUYS with bird legs or flat-chested guys with BIG GUNS? You can tell how much emphasis they put on those body parts, leaving scant attention on their weak areas.

    In another thread, I passed on Ronnie Coleman's suggestion for bodyparts that seem to have the hardest time growing - work out those areas twice a week. My problem area was the pecs and after a few months, my chest has caught up with the rest of my body.

    Good luck!
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    Feb 13, 2010 12:29 PM GMT
    proportion proportion proportion....

    Guys... numbers mean nothing. What is attractive is proportion and good body composition, what is useful is functional strength. 20 inch arms guarantee neither. it is the wrong goal.
  • Latenight30

    Posts: 1525

    Feb 13, 2010 12:59 PM GMT
    Lostboy saidproportion proportion proportion....

    Guys... numbers mean nothing. What is attractive is proportion and good body composition, what is useful is functional strength. 20 inch arms guarantee neither. it is the wrong goal.


    TRUE DAT!!!
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    Feb 13, 2010 8:07 PM GMT
    Fascia tends to be the limiting factor in arm development. The guys you see in the mags with huge arms have done Pump and Pose, extensively, and allowed the muscle to grow into it. It's permanent, and it's just MCT oil. Think of a hot dog casing that you inject liquid into, then, drain the liquid and put more hotdog filling into....just like that.

    Sarcoplasmic hypertrophy involves getting the fascia full of fluid, either by high reps, or by MCT oil, etc. It DOES NOT involve high weights.

    Bodybuilding, at least in competitive and pro levels, is very much a cosmetic pursuit. Think "Hooters" for guys. This involves a long list of tricks, but, methods that are well known within the community.

    Unless you do high reps, and eat real good, or blast a couple of programs of MCT oil, you won't have 20 inch guns, prometheuscowboy. It doesn't work like that. You have to expand the muscle fascia, and very few folks can do that just getting pumped up. Those guys you see with huge peaks, and 21 inch arms are almost always resultant of pump and pose and pumping. Kinda' like a chick having a boob job. No magic potion will give you those huge arms. The fascia has to be stretched, one way, or another.

    The upside: it's permanent. Once you grow into it. It's their forever. The downside: it hurts. You're forcefully expanding the wrapper around your muscle.

    Ask your buddies at the gym about it...they'll tell you if they trust you.

    I've met national level competitors that were "pump and posed" head to toe at the age of 15. They end up with exceptional "lines" but like many things involving beauty in culture (e.g tattoos, boob jobs, nose jobs) it's not without pain and some level of risk. Their look is by design.

    Some guys get carried away, and have 20 inch thighs (tiny) and 24 inch arms, at, say, 5'8". That doesn't look freaky. It doesn't look huge. It looks stupid. Greg Valentino is a good example of someone who is an idiot with it.

    Rest assured, though, it's part and parcel of competitive bodybuilding.

    If you were to have 20 inch arms at 5'8" and only 180#, it'd look over-done. It really probably isn't something for you to strive for. You'll get more points with balance.

    With regard to your chest: high reps, high volume, plenty of calories, adequate recovery. Repeat. Incline presses and incline flies, with dumbbells, through a full range of motion, will be your most effective for sarcoplasmic hypertrophy.
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    Feb 14, 2010 3:39 AM GMT
    Are PnP'ed guys easy to notice at the gym?

    I've seen this one East Indian guy, around 23 or so with giant biceps inconsistent to his chest and legs... kinda weird looking but I can remember weeks before he wasn't all that big.
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    Feb 14, 2010 10:21 AM GMT
    Golly, sounds like you noticed him. Didn't you answer your own question?
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    Feb 14, 2010 6:01 PM GMT
    I guess but memory is a funny thing.
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    Feb 19, 2010 8:36 PM GMT
    Lostboy saidproportion proportion proportion....

    Guys... numbers mean nothing. What is attractive is proportion and good body composition, what is useful is functional strength. 20 inch arms guarantee neither. it is the wrong goal.


    Its all about proportion

    also if you want to have the appearance of bigger biceps...hit your triceps hard, not just an average amount, triceps are the key, too many people skimp on them
  • WILDCARD73

    Posts: 545

    Feb 19, 2010 8:58 PM GMT
    Rujock said
    Lostboy saidproportion proportion proportion....

    Its all about proportion

    also if you want to have the appearance of bigger biceps...hit your triceps hard, not just an average amount, triceps are the key, too many people skimp on them


    you are right
    since my arms grow fast i started having the POPEYE look
    so i reduced the amout of arms workout, and sometimes i left the back workout to do the effect