T Nation

Advice On Arms

Hello Bro,

I am 5’7" tall hispanic, I started lifting 5months ago and want to develop my arms from 13" which I am now to about 15" keeping my BF% low. Do you have any suggestions for me? I use to be very lazy and it has been hard for me increasing the bench press, I am just on 80pounds which is sometimes sad for me.

I am 39yold and never been physical or fit, over the last 4mos. I lost 20pounds reduced my BF% from 21% to around 15% but I hate to look tiny for my age and effort. I followed a very controlled diet to cut the fat [still a little around the belly button] I see my chest transformation from D-Cup to male muscular well formed chest but I am not still happy with the results: I want my arms to look great not just fine.

Weight: 141pound
Height: 5’7"
Neck: 14.1/4"
Chest: 39"
Arm: 13"
Waist: 30"
Hips: 35"
Thigh: 20"
Calf: 14.3/4"

First of all congrats on your progress so far. Keep in mind that the arms you are wanting to build dont just happen overnight. Adding two inches to you arns will take time. Also, doing numerous curls every other day will NOT make your biceps grow as well. Oh, and DONT do curls in the squat rack. You ned to concentrate on doing a full body program. You didnt mention much about your specific training program, maybe you should so that we can be of more assistance.

Secondly, from my experience and reading, you can’t increase muscle size and lose weight at the same time. Sometimes you can as a new lifter, but not likely. So pick one or the other and stick with it. If trying to lose weight, more cardio, less carbs in diet for example. If trying to grow muscles, less to almost no cardio, lots of protein, fats, carbs in diet.

Just as an example, I have been lifting for 1 1/2 years now and still nowhere near where I want to be. I lift 5 days a week. It takes time friend.

Good Luck

Hmm…who’s running the numbers for you? That’s an incredible drop in BF% in a very short amount of time. Also, you said you’ve only been training for 5 months but have already seen a drastic change in your chest from a “D cup to at masculine developed” chest. That is also an incredible change for only 5 months. I’m just saying your body must be really REALLY responsive!

I am aware of the responsiveness of my body, I am amaze also when I see my pictures, but it has been a very disciplined effort, I follow a pyramidal 4 day a week changing the order on alternate week, I just took 2 weeks off on the whole period, I eat very clean and drop salt and sugar from my diet to loose all the fat, my pants where 34 [tight] at the time of beginning and now the 28 is loose. My sister planned my original diet to start and the pyramid because I did not want to look anorexic I just wanted to look athletic. But now it is a custom to exercise and by looking to my body I think that I have a chance to get from it a lot more.

[quote]juanjromero wrote:
Hello Bro,

I am 5’7" tall hispanic, I started lifting 5months ago and want to develop my arms from 13" which I am now to about 15" keeping my BF% low. Do you have any suggestions for me? I use to be very lazy and it has been hard for me increasing the bench press, I am just on 80pounds which is sometimes sad for me.

I am 39yold and never been physical or fit, over the last 4mos. I lost 20pounds reduced my BF% from 21% to around 15% but I hate to look tiny for my age and effort. I followed a very controlled diet to cut the fat [still a little around the belly button] I see my chest transformation from D-Cup to male muscular well formed chest but I am not still happy with the results: I want my arms to look great not just fine.

Weight: 141pound
Height: 5’7"
Neck: 14.1/4"
Chest: 39"
Arm: 13"
Waist: 30"
Hips: 35"
Thigh: 20"
Calf: 14.3/4"
[/quote]

Speaking as someone still skinny, I would advise you to look into “New rules of lifting” by Lou Schuler and Alwyn Cosgrove. There are some great programmes in that book, that are well tailored to people who are getting into lifting, as well as more experienced lifters.

I rather think that specifically focusing on arms after only four months is much too early. Follow a full-body programme and add a few extra exercises if you want, but muscles do not like to grow if the reciprocal muscles do not get exercise as well.

good luck
TQB

New Rules of Lifting. Great book. But choose a program and stick to it. Don’t keep coming to this website looking to change your program. Stick with the programs in the book at least for a while.
Good luck. I wish you the best. Eat clean food and don’t forget cardio.

Eat plenty, clean as much as possible, and stick with a program that progresses. Heavy weights. All that jazz.

If you want bigger arms, do some isolation exercises during your workout. Just because they’re isolation though, don’t wuss out on em. Keep 'em heavy and progress.

Stay with your training and nutrition program for a while, like a WHILE, and you’ll see results.

-Gendou

time and consistancy dont expect 15 inches overnight but if you really want it it can happen. been lifting 3 years and just broke 16 inches 5’ 7" dropped fat at first then was to skinny replaced it with muscle. pay attention to the people on this site they know what they are talking about. You will need to eat. I doubt you would be happy with 15 inch arms on a 141 lb body i think if you keep at it you will want to gain all over. I did. its all about continous improvement
HW

I Am convinced as you say to follow a whole body program, I have increased my caloric intake to 3000 calories. I stopped loosing weight this week and hope to start developing mass, I will keep one eye on my BF%. I thanks your encouraging words and hope to share my results soon with you.

Thanks everyone for each of your advices.

just to make an update:

i am now 172pound and
16"1/2 inches on arm…

howcome in your other thread youre 40?

you don’t read beyond… this is a bump to a old thread…

actually i am 41.

by the way, the only think i see changing on my pics, is the size of my head… it just looks smaller… but by no way i look bigger

…Mr Bean?

[quote]Matthaeus wrote:
…Mr Bean?[/quote]

have any advice?

[quote]Matthaeus wrote:
…Mr Bean?[/quote]

LMAO!

[quote]Matthaeus wrote:
…Mr Bean?[/quote]

Every time the poor bastard posts some new guy makes a Mr. Bean comment.

i don’t care… it would be worse to be compared with bush…

[quote]WS4JB wrote:
Matthaeus wrote:
…Mr Bean?

Every time the poor bastard posts some new guy makes a Mr. Bean comment. [/quote]

i don’t care, there is always a bunch of loosers that has nothing to say but tease others…

i am Mr. Bean nephew… i am not ashamed of that.