Arm training is one of the simplest things in life. You don’t need more than 2 months of studying to learn what it takes to reach your arm potential. By “studying” I mean learning arm anatomy and proper execution of the basic biceps & triceps exercises such as curls, close grip bench press, dips, pullover and others. As expected, the industry wants to complicate things and sets many traps on your path. They throw video after video showing people on large doses of steroids trying to reinvent the wheel and over-complicate as much as possible. The goal is simple – to make you believe there is a magical routine that’s going to take you to lean 18 inch arms or maybe even more, naturally, of course. I used to believe the fairy tales until I actually tried to put a measuring tape around my arm. This is when I realized that in order for me to have 18-20 inches arms I would need to add muscle from my legs to my arms. In other words, I don’t see it happening the natural way for most average people, especially if you we are talking about muscle size. Most people eating at McDonald’s regularly have at least 16 inch arms but we all know why.
The corrupt media keeps on pimping fitness models and professional bodybuilders who on the other hand are behaving like biceps curls are rocket science. Cool, except that at the end of day this is not going to give you the arms of the HodgeTwins. 19 inches arms are not going to happen solely through eating “enough” protein and doing curls Kai Greene “you are not a weightlifter” style.
In order to determine what is the maximum arm size you can achieve naturally without damaging your body using steroids, we must start at the top of the pyramid. Who’s there? Professional IFBB pros, powerlifters and strongmen. I will just use bodybuilders as example because the other two categories are rarely in lean condition, and consequently their arm size numbers can be inflated a little too much. “I have 25 inch arms,” says the 350 lbs / 159 kg permabulker powerlifter. Cool story bro, tell someone who actually cares.
Most professional bodybuilders have between 20-22 inches arms in lean condition. There are some exceptions, but this is the accepted “pro arm range”. What do those guys do? They take steroids, insulin, growth hormone and other drugs to keep themselves lean and mean. Therefore, it’s obvious that you can’t have arms this big naturally, unless you are super fat or a mutant with incredibly thick bones, which is not the case for the larger human population on Earth.
The difference between Arnold’s era and today’s “gut era” is called insulin and growth hormone. That’s why there is a 50-70 lbs / 22 kg – 31 kg difference between modern pros and those from the 70s. The latter usually had between 18-20 inches arms and were also using trucks of steroids. One of the smaller guys, Frank Zane, is rumored to have 17 inches arms while Arnold’s 22 inchers were once measured at 19 inches by Arthur Jones. Is this true? I don’t know. One thing is certain, though – if the bodybuilders from the 70s were having arms in the 18-20 range, you can’t have that naturally either because those people were eating Dbol and friends like candies. Many bodybuilders from the Golden Era were just as reckless as the professional bodybuilders of today. Their bodies have been paying the price ever since.
This leaves us in the “up to 17 inches” realm when it comes to true naturals. My observations say that the smaller your bones structure is, the smaller your arms will be. A guy with 6 inch wrists will naturally have 2 inches smaller arms than a guy with 8 inch wrists. That’s solely because of bone size. This fact puts people with smaller wrists at the bottom, unless mutant genetics are present. Of course, there’s also the illusion factor – the smaller your wrists are, the bigger you arms look.
At the end, most true naturals will have arms in the 13-16 inches range depending on genetics. I am talking about arm size in super lean condition with the biceps heads visible – a state that’s exceptionally hard for some individuals to maintain. I know this does not seem like a lot, but I can assure it looks better than you think.
We have been convinced by the media that unless you have 18 inch arms, you are not training. This is not the case at all, and it’s about time we stop falling for Hollywood style manipulation. Just work hard, get stronger and call it a day. There are far more important things in life anyway.