What’s The Maximum Arm Size That You Can Achieve Naturally Without Steroids?

| by Truth Seeker |

Arm training is one of the simplest things in life. You don’t need more than 2 months to learn the basic biceps and triceps exercises (e.g., curls, close grip bench press, dips, pull-overs and others.) As expected, the industry wants to complicate things and sets many traps on your path. They produce video after video showing people on large doses of steroids trying to reinvent the wheel. The goal is simple – to make you believe that there is a magical routine that’s going to give you lean 18-inch arms or maybe even more naturally.

I believed the fairy tales until I put a measuring tape around my arm. This is when I realized that in order to build 18-20-inch arms, I will have to steal muscle from the bank. In other words, I can’t see this happening the natural way for most average people, especially if we are talking about muscle size. Many individuals eating at McDonald’s regularly have at least 16-inch arms, but we all know why.


To determine the maximum arm size that you can achieve naturally without playing with steroids, we have to start at the top of the pyramid. Who’s there? Professional IFBB pros, powerlifters and strongmen. I will use bodybuilders as an example because the other two categories are rarely lean. Consequently, their arm size is often inflated.

“I have 25-inch arms,” says the 350lbs/159 kg powerlifter. Cool story, bro. Tell someone who actually cares.

Most professional bodybuilders have arms between 20 and 22 inches in a lean condition. There are some exceptions, but this is the usual “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 becomes obvious that you can’t have arms that 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” comes from insulin and growth hormone. Those drugs are the reason for the 50-70lbs/22kg–31kg difference between modern pros and those from the 70s.

The arms of the guys from the Golden Era were usually between 18 and 20 inches. One of the smaller guys, Frank Zane, is rumored to have 17-inch arms while Arnold’s alleged 22 inchers turned out to be 19 inches when Arthur Jones measured them. Is this true? I don’t know. One thing is certain, though – if the bodybuilders from the 70s had arms in the 18-20 range, you can’t have that naturally either because those people were eating Dbol and friends like candies.

Surprisingly, or not, this means that most naturals will never have lean 18-inch arms or close to it.

A note on bone structure. The thinner your bone 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. This fact puts people with skinny 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.

In conclusion

Most true naturals will have arms in the 13-16 inches range depending on genetics. I am talking about arm size in a lean condition – a state that’s exceptionally hard for some individuals to maintain. I know that this does not seem like a lot, but I can assure that 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. It’s about time we stop falling for manipulations.

Work hard, get stronger and call it a day. There are far more important things in life anyway.

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  1. Michael Dozier

    I am 33 6’3″ 218 lbs. Lifted off and on during my army years now I’ve committed fulltime for life. Cold my arms are 17 even. That’s with a 1 inch gain on both from the past 6 months of training. No creatine yet. Gonna start soon. I am probably around 12-13% body fat average year round. I have no doubt I will go into 18″ with another year. Gonna see how far I can go. Goal is 20″ by 2020

    1. Steve Bassman

      I had 18.75″ arms at 6’1″ 228lbs 18% bf
      That’s 100% natural no lies no cheating ever.
      That was at the 36 years old (my peak).
      I’m 45 and disabled now but still try to lift on the muscle groups I can. I have 17.5″ arms now@222lbsb and 22% bf and I’m only 6′ even now because of so much spinal damage.
      I had to quit lifting completely for almost 6 years.
      I was down to 16″ seems that were flabby.
      I’ve been taking as I can again now for over 2 years and my arms are SOLID but not big like they used to be only 17.5″ pumped.

      1. Mark

        Im 53. Been lifting of and on since high school. I went from 17 to 18 in six months no steroids. Going to 19 by July. Just started creatine

      2. David Moriarty

        Did you get to 20″ now?

        1. Mark Long

          19 cold. Haven’t lifted in awhile due to shoulder injury.

        2. John

          I am 52yo now at a solid 116kg and 5’11”. My arms are 19″ flexed, and 19.5″ pumped and flexed.
          No steroids (ever), just supplements, good food & train hard.

          1. Donnie

            This article sucks. Everyone genetics is different. There are definitely people who have 20 inch arms lean naturally. They are the outlier and not the norm but they exist. My arms are 18.5 at 225 at 5 ‘11 around 15-17% bodyfat. My goal is 19-19.5 inch arms naturally. If you have absolutely shitty genetics blame your parents not everyone else with better genetics🤙🏾

    2. Jake

      Sorry to break it to you man but unless you juice that’s not going to happen. After a year your gains slow down significantly. You gain about 50% of your bodies capable muscle gains in the first year (naturally that is). Also, something you have to consider about arm size gain. If we took a slice out of your arm like a pork loin, a 16” arm has about an area of 20.3”, a 17” arm is around 23” or so, and a 20” arm is about 32” of area. So in 6 months you gained about 2.6 on your meat slice. Let’s say that’s about 1/3 your life’s potential gain (which is pretty generous since the first 6 months you gain muscle like crazy). 2.6*3=7.8. So if you’re lucky and if your arms actually grew from 16”-17” in 6 months your maximum estimated arm size would be about 18.8” and that’s an extremely generous estimate.

      1. Bodybuilder

        I have 17 inch arms and I’m not done 😀 my arms will go to 20 inch when I’m 30 😁

        1. Mark

          Who the hell are you to tell us what we can and can’t be? I got 25 inch shoulders to shoulders. I’m a fucking freak of nature or that outlier. Now if only my calves would do the same I stubbled upon this article for the heck of it.

          I believe what got me this freakish width and yes more wider than professional pros even. Only a few made it above that and I mean a few. To give you an idea how wide that is. Anything I wear my shoulders will eat up. Doesn’t matter what size even a 6XL you will see my shoulders no matter what.

          I get SO MUCH attention to them it’s not even funny. Accused for oil lol. All striated and I don’t have a clue to where to get shit like this.

          Me ignoring the ignorant mother fuckers like yourself. Believing everything other than going against that grain of salt and ignoring these mofos.

          I’m 6’3 245 pounds and yes I have a measurment like that at such a low weight. I’m happy where I’m at. I give the illusion of being way more especially since my forearms are around 15/5 which ain’t too bad and my arms are around 19ish. Never really cared for arms. Only wanted huge wide shoulders and calves. Never got my wish with calves but I’m fighting it.

          Ps. Anyone that says their 25 inch shoulders laugh at them. It took me sacrificing my shoulder shape for 5 years straight to achieve this phenomenon straight. That means no rear delts nothing just side side and more side. Training only that muscle deltoid alone and eat eat eat of course lean bulk and again for 5 years straight very slow and methodical. I don’t want to give that illusion of all this size being my delts when really it was fat and water. 99% this muscle is so deveolped that it will always all striated no matter what I do. It’s because of the maturity I put in that muscle alone.As in training them almost everyday for 5 years straight. Did the same with calves but you can’t have them all. I barely gained an inch and a half and now they are around 17 which is small to me.

          Ignore the noise fuck the science and wreck shit up. Call me a freak whatever. But I never cared about genentics. I cared about achieving it that’s it.

    3. Richard Caron

      My arms were 18.5 inches pumped at their biggest not lean. My bench was 315×8 strict with no bounce. Deadlifts were 405 for reps and squats 300 for reps. I had the worst genetics and took creatine but no steroids. I think the Arthur Jones 19” arms for Arnold is bullshit. Why would Joe Weider even let Arnold near Jones plus put doubt on Arnold’s 22 inches that sold all the magazines. Arnold was under contract. Jones said Nautilus was the superior way to gain muscle.

      1. David Robbins

        Sorry to break it to you, but my arms were 20” without steroid use at 23. Now 65, they are 17 1/2. Never took anything but supplements, ate clean, slept sufficiently and worked out hard and consistently.
        If you have good genetics and follow my path, it is entirely possible.
        My New Hampshire 1974

    4. Richard Caron

      My arms were 18.5 inches pumped at their biggest not lean. My bench was 315×8 strict with no bounce. Deadlifts were 405 for reps and squats 300 for reps. I had the worst genetics and took creatine but no steroids. I think the Arthur Jones 19” arms for Arnold is bullshit. Why would Joe Weider even let Arnold near Jones plus put doubt on Arnold’s 22 inches that sold all the magazines. Arnold was under contract. Jones said Nautilus was the superior way to gain muscle.

    5. Grundy Malone

      Dbol won’t do shit for your arms. It might give an inch over natural at most that’s it. And most guys on just roids have shit arms. Arms took off only when insulin and hgh became the norm.

      My arms are 19 inches naturally and not fat. If you naturally have 18-19 inch neck and calves like me you can probably naturally get 18-19 inch arms, maybe one more extra inch if you are lucky. If you have 15-16 inch neck well no fucking shit you won’t ever get 19 inch arms naturally (or unnaturally either). You can get large arms naturally if you are large but you won’t get totally inhuman proportions because you are human.

    6. Nick

      Hey mike, curious about your progress. Numbers are a crazy thing. Just 6 monthes ago you had 16 inch arms, maybe 15 3/4 if measured completley cold and accurate and now we are talking about 20 inch arms just like that in a few years. You are doing great and you are big. 17 is awesome but let me assure you that this is the most common fallacy in 1 out of 10 guys thinking they can hit 20 in arms natty. That statement has been said by A MILLION men. Turned out they all were around 20 percent bodyfat and measured their arm at an angle with the tape and their arms are all 17 inches max 5 years later.

    7. Rakesh Khatri

      The arm size you are talking is in flex condition or in loose hanging state….?

    8. Jayadev Rajendran

      Just noticing how so many people in the comments are saying I have 19 ich ,20 inches, 18 Inches arms etc and not ONE link to their photos!!!
      Bros.. They are not biceps. They are either called LIARS or they have FATceps

  2. Emil E. Stokowski

    Bro, you’re making me laugh extremely fucking hard. Holy fuck, you’re hilarious ?

    1. Jason Bodi

      Nice 6 1 228lbs and prob about 17% body fat it’s kinda high but I hate cardio I just lift faster but I’m trying to get my arm to 18! 100% all natural just protein intake! Good luck man u got this!

      1. Nana mensah

        I disagree with this. I just turned 23. I have been training since I was 19. My arms a 19.5 inches lean. My body is very defined yes I might not have a 6 pack but my stomach does not extend past my chest. I am 106kg and 6ft 3. I have not once in my life taken a steriod or any performance enhancing drug. Not even creatine or protein. Yes genetics may of given me a huge advantage but concistency has been my key. At 19 I grew from 85kg to 95kg in 6 months then from them my progress has been gradual. Gentics do have a role to play but if you are consistent eat n train right note how I said eat before train you WILL grow steadily. Every year apart from my first I seem to off put on about 3kg. Oh yes I forgot to mention this is whilst neglecting my legs so you could imagine my weight and size if I told legs just as serious

    2. Jonny smallballs

      I agree with 100%! If ur under 10-12% bodyfat, u just aren’t gonna have 20” arms without juice. Ppl that say juice doesn’t do anything for u and u just have stupid looking arms Rly have no idea. As good as some of u say ur genetics are, take a guy with average genetics, same starting measurement, all else equal and U follow the same diet and training regiment, hell blow u out of the water! Strength, size, and endurance. Doesn’t matter. U might live longer than him and have less acne but that’s it. I’ve lifted for years with and without both and there’s no comparison. Yeah muscle memory from being bigger before is prob better than juice but for putting on new muscle ur crazy if u think u can compete with guys who are willing to even take dbol, test, tren, deca, eq, or even winny or primo. That’s not even counting gh or insulin at all. There’s rly no comparison. Yeah there’s trade offs but find an Olympia open or classic competitor that’s natural and I’ll kiss ur ass .

    1. franky g

      I an 39 and ny arms uz 28 inch. I eat 2 lbs of creatine with milk and oats every morning. Not rolled oats, the real raw stuff straight out of the field. I scoff at you puny armed mortals. Behold, my behemoth pipes and cower in fear.
      Is 110% natural

  3. Gladiator

    Nice pipe dream Michael, you are on this website and you haven’t woken up still? Jeez!

  4. bri

    I don’t think Michael is far off. Not everyone is rail thin. 6′ 3″ & 218. 17″ arms seem pretty typical to me. 4 years to add 3 ” doesn’t seem far fetched at all.

    1. Kit magnusson

      Tell me how to you explain the iron age bodybuilders like steve reeves reg park amd john grimek with his 20 inch arms before they had steroids?

    2. Wildwes

      5’8″ 200lbs haven’t worked my biceps since high school. I’ve maintained 18 inch arms 29 thighs and 19 inch calves by working my ass off in a warehouse

    3. Nick

      How about 20 years to add 6 inches?… You see the point right there? You catch that? Times means little, you will simply lack the hormones to support that kind of muscle gain.

  5. nick

    Most men will hit their natural limit after 2 years of lifting, all this crap about in 4 years I’ll be this or that is wrong, The most common case is “I have 16 inch arms, your telling me that if I lifted for 10 years and I added a a quarter of an inch every year I can’t get to 19’s or 20’s?” Naturally
    Yeah, you really can’t

    1. David

      What’s your waist size and body fat? If you look like Hackie Gleason big arms are not impressive

  6. nick

    Lol at 20 inches naturally. If you really get it you’ll understand how rediculous it is. Say if you get your 20 inches, then you stop lifting for 2 years… what do u think will happen, you’ll go back to your 15.5 inch arms you started with then if u start lifting for 6 monthes ull get to 20’s again? Or will it take u “10 years” to get it again

  7. Joseph

    I think a small number of genetic elite people would be able to achieve 18 in arms naturally.I consider myself to have well above average genetics and i hope one day i will get my guns to the 18 inch mark.I currently have 17 in arms so one more inch to go.

  8. Petar

    I don’t know why most of the people use creatine ot other supplements i am 19 years old i had 13-14 inch arms, trained for 1 year an 2 month’s and got to 16 inch only eating and training now i havent train for year and half and dropped to 15 if i take stuff like that will it stay the muscle gain more or what?

    1. Myer

      Its very possible to get 22 and above naturally……its called hard work and eating…..
      Yes…i realise genetics play a huge part….and not all of us can….but i think most of us make excuses

  9. Bob

    I’m 40 been lifting since I was 14.When I started I was 5’9 135 with 11″ arms now I’m 6’2 240 with 21.25″ arms.I eat 3 meals a day and train hard as hell.Bodyfat Is 16% and its fine with me as I don’t care to be ripped.My arms won’t grow anymore unless I gain weight but I don’t want to.So yes train hard and you will get there.

    1. Stoutboy

      Calling bs. no way in hell you have arms that size.

      1. Russ

        I’m 39, 268 lbs, 6’2″… Been lifting off and on for years. Since January 2020 I’ve been lifting every other day for 1 hr. Doing full body workouts. I have Protein powder, Creatine Monohydrate, Arginine and a multivitamin. My arms are currently 18.75″ max after my workout. Eat right, workout through the pain, and you can get bigger arms…

  10. Charles Thomas Denham

    Most of you guys are just shit talkers! It’s hilarious! The ones talking shit about other people’s dreams! Grow up! By the way I am all natural at 5’8″ at 245 lbs and don’t quite have 19’s but for two years now I’ve been trying to get out of the 18-1/2″ range but seam to only gain a couple of millimeters a year. Anyways. Good luck to the natural people like myself.

  11. ironvikingfit

    32 years old, 6′ 205lbs 17″ arms 12% BF, waist size 33″. I’ve been lifting steady for 2 years and gained 40 lbs during that time. 100% lifetime natural and I plan to keep it that way. I know this isn’t generally normal but I believe good genetics are part of the equation.. as my brother is 240 lbs and 15% BF and doesn’t lift.. at all. Genetics is everything!!… Almost

      1. David

        I’m 5’9″, 187lbs and 17.5″ arms. I am 63 years old and have been natural for the entire 48 years of lifting. I was 19″ arms and 215 at 22 years old, but could also bench 425 and had a 1250 power lifting total. I was 178lbs at contest(bodybuilding) and 7% bodyfat. Today, I am 12-14% and 185-190, depending on lifting routines and eating.
        All it takes is decent gentics, hard work and appropriate diet.
        There is no mystery. I have a large bone structure, which helps.
        I believe I could have achieved 21″ arms naturally with another few years of fuocus in my 20’s.

    1. Genetics with Hard Work

      Agreed with Genetics, hard work will change your body but where you start is huge. Started lifting at 18 and by 22 I weighted 218 lbs at 7% body fat and 18.25″ arms and 5′ 11″, and yes 100% natural. People would get angry with me when I said natural. Yes there are lots of steroids out there, many people I knew used them. I couldn’t compare with the amount of weights used but I could keep up with lean muscle because of my genetics. My friends using would ask what I was on because of my gains but I would tell them look at the 20 lbs I have on them but they put up more weight. Most of the people that were angry didn’t go to the gym 1.5 to 2 hours a day, 6 days a week neither, or prep food like I did. Everyone starts at a different place and yes, not everyone is honest. At 33 years old I still was 220 lbs and 17.25″ arms but 18 % body fat with no exercise and a 12 hour a day computer job. Keep up the hard work and don’t hate everyone, lets motivate each other.

  12. Your mama

    That’s great ppl. I’m a natty 6’6″ 275 lbs with a 28″ waist and maintain 7% BF year-round. My arms are 22″ and I’m aiming for 25″ by year-end so I can enter some contests. See you at the pros!

  13. Swede

    This will earn me a lot of hate. But a lot of it is genetics. I am scandinavian and built like a brick. 178 cm or 5’10 tall. About as wide. Always been square. Also given the fact that I had a full thick beard by age 14, I guess I am not quite normal. My lean mass index says I use steroids. A lot of steroids. Never have. Not even seen steroids IRL. The closest I have gotten is googling and reading about them. Been bodybuilding a bit over 2 years now and while I am not in contest shape, I am around 12-13% BF. My abs show a little, veins pop out here and there. My arms measure 50 cm (19,6 inches) when pumped and 48 cm when not. My arms were already a bit over 40 cm when I started lifting, though, from many years of eating enough protein/calories and hard manual labor. And no, I have not stopped gaining muscle yet. I slow plateau but then I just deload and change training split/exercises. I have absolutely nothing to gain by lying. I have never taken anything beyond perfectly legal supplements. BCAAs, creatine, pre-workout, protein powder, glutamine, ZMA and multivitamin. I have never owned or taken insulin, anabolic steroids of any kind, growth hormones etc and I am most definitely not injecting fucking oil.

    The major differences are that I have always worked with my body. From childhood. Always ate a LOT of food cooked from scratch. Lots of meat and milk. I barely ever drank water until I got in my late twenties, almost entirely organic whole milk. Always did some form of sport. Swimming, MMA, weight lifting, bodybuilding etc. And I train the arms with over (20 is lower end, when I lift heavier weights) 20 sets of 10-12 reps per muscle group once per week. Usually a bit over that. Averaging around 300 reps or just below per group (bis, tris and forearms, i.e. 900 all told). Add in secondary work from back day, chest day and working and it is quite a bit of stimuli. I eat accordingly. Which is four full meals and a few eggs in the evening. Food box maniac, I always carry food. Most lack heavy bones, most lack muscle shape required for girth, most don’t attack training with enough intensity and most don’t know how to eat or take supplements. Which combined makes the number of people with small arms quite large and the number with big arms naturally quite small. I am GOING to take steroids, however, the same damn week as my measuring tape starts saying I have lost lean mass in my arms even if I have kept up training. I reckon it will be in my late 30s somewhere. I am 30 years old now. That said. Few people on earth have scandi upper body genetics and meat/milk-heavy countryside work/food. Hell, most non-nordics don’t even tolerate lactose. Also, I have thrown away career for having a calm but lower paid job that I do not lose any sleep over and that does not stress me out in the least. I live minimalistic. I work, I eat, I rest, I train, I spend time in the forest, I food shop, I cook, I spend time with my wife who is also a lifter and I don’t stress. I plan so that I do not have to.

    Someone who is not large by nature will not be able to be large and lean without steroids. It is as simple as that. You will find a bunch of slavs, balts, scandinavians, finns and west africans who are rather broad by nature, on the other hand. Some neanderthal heritage perhaps. I am certainly hairy enough and my brow ridges, while not quite as extreme as arnolds, are large. Same with finger thickness etc. Which is also why somr of this may be misspelled, since it was written on my mobile screen.

    So if yiu want to get large naturally, go back in time and choose to be born as a northerner with the right genetics and grow up on a farm doing heavy and dirty things from childhood, eat like a crazy person several times per day, start lifting early in life and train through the pain instead of giving up as soon as you think another rep will kill you. Which it won’t. Also, Arnie is not lying. You have to visualize what you want to build. Mind is over matter, given the right circumstances.

    Now, hate all you want. Living a modern city lifestyle? Not born fairly large? Go buy some roids if you want to be big. It is the only way unless you possess the prerequisite conditions for natural growth.

      1. gangster warrior

        At least you had the patience to finish reading “essay ” comment but you don’t need PIC the guy is posting BS. I have to say 14+ inches arms are quite amazing in my observation …I don’t see a need to obsess getting to pro level…

        1. Js

          14″ is amazing? Really?
          I’m a slim hardgainer and have 15″ with minimal work out. I’m sure I can go to 16″ if I was to eat and sleep like a bodybuilder.
          I’m not surprised that the Sweddish guy is telling the truth.
          Well done him to chose the rural life to modern sh* t that we are all craving and slowly poisoning ourselves.

          1. gangster warrior

            14+ read carefully. That means anything from 14 upwards is great by normal standards so yeah forget about getting to 18 inches without usage of drugs…it happening.

    1. Claus Lindemann

      Scandinavian genetics – what’s that? I am from scandinavia, Denmark actually. I was a competition swimmer until I turned 24. My stats were 6 feet, 167 lbs, body fat around 7%. My arms were 12.6 inch, my chest 43 and my waist 32. At this point I trained 10 – 16 hours a week. Weight training was a part of the training rutine since I was 16. From 24 to 28 I committed myself to weight training, doing between 6-8 hours a week. My source of inspiration was Arnold and I used his encyclopedia of modern bodybuilding as a training guide. From 24 to 28 I gained 7 lbs landing at 174. My arms landed at 13.4 inches and my chest increased to 47.2. My legs did grow a lot compared to the rest of my body. I have consistently trained since I was 28 – sure some breaks once in a while due to work and children, but overall I have been training since then. I am 47 now has been lifting intensely for the last 4 years focusing on shorter sets and higher weights. My arms have increased and astounding 0.3 inch moving me close to 14 inch arms.

      Being Scandinavian I have trained with a lot of Scandinavian guys. Both in the pool, at the track field and in the weight room. We all pretty much ended up at the same size. I don’t have any practical experience with steroids, but when we wen’t away on training camp to eastern Europe we always wondered how the hell those girls and guys got so big. Our coach laughed it off with “steroids”. So the Scandinavian genetics seems to be pretty much average, and while I have trained hard as hell I have never really seen anyone surpass some of those guidelines posted elsewhere on this site (max weight = height in centimeters – 100) – just a couple of thoughts from a guy who trained hard and ate whatever he liked

  14. Bro Freedom

    I’m 39 y/o 5’6″ wrists are 7″ – small frame.
    My arms are currently just under 16″ and I’ve been training on and off for many years. Within the last 3 years of solid training I started taking Testosterone and Trenbolone at low levels, I’ve doubled my dose past 2 weeks (600mg Test, 200mg Tren) and will keep it like that for approx 4 months, then back onto cruising dose. I expect to gain at least 1/2″ on my arms within that time.

  15. Tom

    I started working out when I was 18 years old. I am now 65 and still have an 18 inch upper arm cold. I’ve never used any steroids or anything else I did everything totally natural. When I was younger I had a 19 inch upper arm at my best. I am in pretty lean condition at 5 feet 10 -192 pounds. I have a 7 and a quarter inch wrist. People say I’m the one and only and No One Believes me being 65. I’ve done all this naturally and have always been a dedicated weightlifter and can prove everything I said.

    1. Tom

      I have a lot to say but I’ll try to make this as short as I can. In my experience and I have been working out for 50 years naturally. I probably know more about this than most. To develop an 18in inch plus arm naturally in very very lean condition is extremely rare in fact almost impossible. Most people that have this are not in lean condition but they don’t wan itt to admit to that. If you even have 15 or 16 inch arms in lean condition you will look much more impressive then the person who has 18 plus inch arms that is not in lean condition. In fact your arms will even look bigger then there’s in proportion with the rest of your body. So if you want to have these massive arms and it’s not in proportion with the rest of your body it doesn’t mean much. Be satisfied with what you can get and you will look much more impressive than you really think. If you are very very tall with a large frame and big bones you might be in a different category but I’m not totally sure of that. Train right and train smart and you will get a lot more out of it. And you’re doing it naturally the healthy way. Remember I have 50 plus years experience about this.

      1. Tom

        Remember people will do anything to cheat to make their arms bigger. You have to measure your arm cold without a pump a day or so after a workout. Flex your bicep without touching your body put the tape measure around straight and you should get the proper reading if done right.

  16. AnonymousLifter

    When I read about certain bodybuilders in the old days building arms bigger than 20″ naturally, I find it pretty hard to believe. Of course, studies have proven that our grandfathers had higher testosterone levels. So who knows?

    All I know is that I’m a little over 6′ tall, been training hard in the gym for almost four years, and I have done a few “bulk up” routines where I trained arms three times a week and ate like crazy. I have even used pro-hormones a few times. And I have barely managed to get to fifteen-inch upper arms even when pumped! It’s pretty frustrating, especially considering all the baloney from the fitness industry about how easy it’s supposed to be to build humongous arms.

    1. Truth Seeker Post author

      20-inch arms naturally is bullshit unless fat.

  17. Niall

    I’m not sure how you measure the biceps is it flexed or just around the arm unflexed because I’ve just been left completely confused.

  18. Big I

    I have been training naturally for 30 years. Probably at 15-20% Bodyfat? Height 5’10” Weight 255/260lbs.
    Can bench press around 490, deadlift over 600 and squat over 600lb (all RAW) Measurements as big as most ’70s/80’s pro bodybuilders. 53-56″ Chest, arms around 19.5″, calves similar, Thighs near 30″. Its possible to get big naturally but to be ripped and big is a different story. I prefer strength over size but am happy with my natural gains in both areas.
    90% of people would need steroids to achieve this but 10% can reach an excellent level with perseverance. Good luck and don’t listen to the naysayers! You know in your heart if you have the potential…

  19. Josh

    Have 20 inch arms, not 100% lean but almost and has never and ever drank steroids, drugs and nor even protein powder, never nothing, 100% natural. Has quitted from Gym 1 year and returned 2 weeks ago, hope to never quit again and get to 22″ natural in a year or perhaps a couple.

  20. Steven steele

    Follow me on Instagram @stevensteele45. I have the biggest arms that I can obtain naturally. I’m 6’2 225 right now.. 18.5in cold. The biggest I’ve been is 235lb 19.5 in cold. I definitely have great genetics for arms, I never train them heavy.

  21. Tom

    I’m not sitting here doubting Steve’s word but if he did this all natural he’s one of the very few but I don’t know about the 19.5 inch arms that’s questionable and you must be in very very lean condition for it to matter

  22. ricky Wright

    On my 61st birthday I will have lifted for 50 years . I did cybergenics total body in my 30’s 4 times and had trememdous gains naturally/ got to 18,5 inches less than 12% bodyfat . All natural lifted 6days a week 2+ hrs a day, alwatys in morning before eating , every excersise to negatives, 1,5 million lbs or more a month, In the end was able curl 50 lbs each arm 25 times. Only way to get this big is hard work and pain, Made sure I ate for growth after every session, (protein and carbs) Also do not rest more thab 60 seconds between reps,,,still have 17,5 inch arms after 20 years . Had not measured in years but the painter mentionred I had really big arms and thought I would take a look, took 10 years to get to 16 inches and 2 years of super hard work to get to 18.5 …

  23. Ace

    I can’t speak for anyone but myself. The only way to find out what is achievable naturally is to put the work in yourself. I’m 6’6″, 260 lbs, and have 19 inch arms. My DEXA scan put me at about 13% body fat, and I’ve been powerlifting for five years now. I don’t take any suppliments, steroids, etc. I achieved that naturally. That’s my natural limit as far as I know. Maybe I have good genetics. I don’t know, since I’m not a geneticist. I have a couple friends who are in the lower 5′ range with bad genetics who can only obtain 14 inch arms naturally while lean. I have a cousin who is 7’4″ and he has 22 inch arms naturally. He’s not super lean, but he’s far from fat since his abs are clearly visible. It really all depends on your genetics, and nobody knows your genetics better than yourself. What is obtainable naturally is different for everyone. Yeah, if you see a 5’9″ guy with 25 inch arms, it’s safe to say he’s on steroids. However, 18 inch arms just don’t seem like that big of a deal to me.

  24. Mr. Master

    im all natural 20 year old that has 22.5 inch arms and 4 % body fat! veins are popping out of my arms like crazy! all the ladies love me and I am hot! by the time I am 25 I will have 25 inch arms with a pump 26 inch arms! you sissys that way 20 inch arms can be achieved naturally are just losers that dont know the meaning of hard work! keep eating twinkies on the couch toolbags!

  25. bob

    I’ve been studying arm development in athletes for over a decade. In that time I’ve made a startling discovery which I can’t demote to coincidence given the large sample pool. It has become apparent that for some reason the possession of a camera (be it in a mobile device, dedicated, webcam or pc integrated) will hinder your gains. If you want to achieve lean 18″+ arms naturally you cannot risk owning such devices.

  26. Smally

    Well I must be genetically gifted because I’m 51 and my arms are 17.5.im 5.9.and 14 stone and don’t train at all. Played with weights a bit over the years and managed 19″arms once.used to dig out footings all day by hand which obviously helped. I’ve a long back and short legs maybe I’m a gorilla

  27. David Robbins

    Well. I’m 13 stone and have 17 1/2″ arms at 64. i have trained all my life, but do not train the “pretty muscles”(tris and bis) at all. I guess I’m blessed with the genetics

  28. anonymous

    I’ve been training for 6 months and my biceps is 16 inch lean is all about genetics

  29. Garfy

    Definitely genetics is the major factor in arm size. I’m 66 years old and only started exercising a year and a half ago. I’m asian, 5’3″ and 116 lbs. so I don’t expect much. My biceps are only 12″ but were significantly smaller before; my wrists are 6″. I don’t expect I can add much more because as I understand it, you build muscle fibers (become thicker and gain mass) when you exercise and feed it with protein, etc. but you can’t add more fibers than what you already have, as I understand it. Thus, I guess what I have is about all I can get and at this point, it’s just keeping it and trying to not lose whatever I’ve gained. Especially at this age, which probably explains why Chuck Norris isn’t as huge as he was when he was in his 20’s/30’s. But I’ll bet he can still kick ass with some guys that are physically larger than he is today.

  30. Ron

    I’m 55 and almost at 16. What can I do without the extra protein. Is protein that important to muscle growth?

  31. David Robbins

    Protein is critical to muscle growth.
    I’m 64 at 17”, but have also lifted since I was 15 years old. At 23, I was at 19”, but stopped competing in bodybuilding because of family, work and education. Stayed lifting 3-4/x a week(sometimes 2, for fitness. Consumed about 1gram protein/lb on lifting days. My weight ranged between 178-190, depending on aerobic activity(running, biking, hiking). Now, at 64, I workout 3 days/week and maintain a high protein, high fat(good fat), low carb diet. It’s important to get high protein and find a balance with aerobics that doesn’t impede muscle growth, because the pretty muscles(arms and traps) will be the first to lose size. If rushed for time, supplement protein with high quality whey protein shake, even a protein bar(low in sugar and carbs).
    Good lifting to you!

  32. Grundy Malone

    Dbol won’t do shit for your arms. It might give an inch over natural at most that’s it. And most guys on just roids have shit arms. Arms took off only when insulin and hgh became the norm.

    My arms are 19 inches naturally and not fat. If you naturally have 18-19 inch neck and calves like me you can probably naturally get 18-19 inch arms, maybe one more extra inch if you are lucky. If you have 15-16 inch neck well no fucking shit you won’t ever get 19 inch arms naturally (or unnaturally either). You can get large arms naturally if you are large but you won’t get totally inhuman proportions because you are human.

  33. PJ

    I am 62 and at my best I was 25 and had been training for 10 years. I was 5’11” 215#. I only ate lean meat protein and drank protein powder which was nasty back then mixed with cream., my grandfather was a dairy farmer. I took dessicated liver tablets by the handfuls and other vitamin supplements. Biceps were 19″pumped and 18.25″ cold. Forearms 13.50-14″. Chest 53″ waist 31″ Calves were naturally big 18.5″ I did not need to train them. Thighs were another story 28″ with alot of work. I did bodybuilding exercises for 90 days and then powerlifting exercise for 60 days. I could bench max for two reps 505 and worked out with 390- 390. I wanted to be strong not just strong looking. I was a stone mason by trade. NO ‘Roids or other gear!

  34. Bob

    I dont get the obsession over big arms and all that. I’m 181 cm tall 83 kg , not that lean at the moment, lean enough to have zero belly and some stomach definition which for the time being ( slowly bulking) is enough. By internet stats I am nothing special. Still, out in society by comparison to everyday people I look like a marvel character.

    I very rarely see someone come even close to my physique, wherever I go. I look similar to wolverine/superman from the movies with a bit more fat obviously. My arms are big enough for my body but always in proportion (I highly doubt they are any bigger than 16 inches), that is I find it impossible for my arms to be thicker than my already very thick core. Would that even look good? Do you find aesthetically pleasing the kind of people who have bombs for arms? Why?

    The point is that people get misguided. Those tools who take steroids look disgusting, big arms are the epitome of dead brain cells. There is a limit where people and women stop admiring and start laughing.

    By the way, its all about proportions of your back, abs traps and deltoids. Its purely genetics and most people who lift and are muscular honestly dont look that good. I find it kinda pointless, unless you have a nice structure which is pure genetics ie random, there is no point in obsessing. There are countless people who are muscular and big but there body is not aesthetic. They may have big arms but that doesnt mean anything when there belly is big or their back is tiny.

    Have a nice day. Remember, 99,8% of society is made up of people who dont lift, ever. Don’t obsess.

  35. Shane Harmon

    I’m curling 135 pounds per arm 4 sets of 10 reps.cant find many able to do that. Lifting5 days a week,no supplements whatsoever and when I measured it was 16 inches. People tell me I look huge especially when lifting.

  36. David

    You mean curling 135 with both arms. Anyone curling 135 with one arm would have 35” arms

    1. Shane Harmon

      I meant what I said, though raised it to 160 pounds PER arm 10 reps easily at 43 years old.

  37. @stevensteele45

    99% of the guys commenting on here saying they have big arms really have fatceps! If your BF isn’t around 10% with 17+in arms, then they aren’t impressive! Don’t kid yourself on your BF %… ?

    1. steve

      What do you think of 19″arms@18% bf?
      Never took a steward of my life and that’s why I’m at 18% not 8%
      210 pounds at 6ft tall

    2. Nick

      Agreed. Most of the men commenting are over 60 claiming 18 plus. My overweight aunt has 17 inch arms so one can imagine that just measuring a limb isnt even 50 percent of what we are talking about here unfortunetly. I have no doubt that the pool of guys who found this article are already in the 1 in 10 regarding muscular potential. This has something to do with the big numbers, however, i know that nearly all are underestimating bodyfat and fat along with fluid retention and skin thickness on the arms of older men. We see it all the time. The 50 somthing burly looking construction worker with an anchor tattoo with huge arms, but we also notice the large beer belly and excess fat held in the arm area. Muscle too of course. That arm means little compared to a true lean arm that is 18 inches. There is a huge drop off after legit 17in arm. You can have a lean 17 inch arm measure near 20 when around 20 percent bodyfat. 17 is the 95th percentile of naturals. 17.5 is 99th. 18 is 1 in a 1000. 18.5 is 1 in 10000. 19 is closer to 1 in a million for a natural man at 10 percent bf.

      1. Rocco

        6’2 250 22” arms 15% bf,trt 60mg every 3.5 days. Training 32 years.

  38. Kurle

    7.3 inch flexed , at probably 28-30% BF with waist size of 42 inches at 210lbs
    5 ft 8. Trained only 5 months for arms , before training arms were 16 inch flexed at same bf, so around 1.3 inch of gains in 5 months of training biceps and triceps…Probably could get to 18.5 inches flexed at 28-30% body fat ….
    In lean condition between 12-18% body fat , arms flexed would probably be no more than 16 inches …

  39. D R Robbins

    I have 17.5″ flexed at 185lbs and 12% body fat. I had 19′ at 25 at 215lbs. All natural, regardless of what these idiots on here refuse to believe. Its genetics, hard work, nutrition and consistent. I’m 65.

  40. Pistolero

    Talking about a very lean physique under 15% body fat and waist size between 30-35inches ,arm size flexed above 17 inches is hardly achievable and above 18 inches is impossible unless someone is above 6 ft 4 in height. A normal sized guy with 5 ft 10 of height in a very lean condition will never achieve size of arms flexed above 17 inches. And for 99.9% of people ,18 inches arms flexed at very lean conditioning is the absolute maximum achievable ,so bigger arms than that may be possible only for people above 6ft4. So anyone who says that have lean 18 inches or above either is freakishly tall ,either uses some unallowed substances a.k.a PEDs

  41. smally

    Rubbish.i am now 53 and don’t do weights.my arm is 17: flexed. Good lean bicep peak.Dont forget that alot of people who take up bodybuilding have small arms hence taking it up.nothing to do qith height.im 5 ft 8 but have a very long back short legs😭🤣.always had big arms .18.5 when younger.represented Great Britain armwrestling team with training so suppose good genetics..playing rugby yeaes ago I encountered many big strong types with huge arms who didn’t touch weights. Imagine if they trained hard but didn’t have sand kicked in face on the beech to give them complex(joke)🤣

  42. Garfy

    Obviously genetics is the primary factor in how large you can get your arms, etc. Being 5’3″ and 115 lbs. speaks greatly into that but I’ve lost 1″ in height due to my age, being 68 years of age. I do have to say that strength has nothing to do with size or rather it’s unrelated to some degree. I had a caucasian guy come over to pick up a hospital type bed with motors and such to vary the angles. I picked up my end and he the other as we started walking to his truck. halfway there, he told me to stop and put it down. This guy was over 6′ tall and medium built (much bigger than I am), then he commented how I was able to carry the thing (seeing how small I was). I told him I went to the gym 3 times a week to work my upper body and legs. He then replied “yeah, but I play tennis 4 times a week!” Clearly, playing tennis might be fine for cardio, but doesn’t do much for strength or muscle building.

  43. Patrick Smith

    I am now 63 and still have 19″ arms. They were 20″ in my 30s and 40s but have lost some muscle mass. I never took steroids but still take creatine. Its getting harder to lift heavy cuz I can hurt something really easy now.

  44. Daniel Pozzo

    hahaha people trying to sell themselves so much bs in these comments! All the old boys who seem to have added a couple of cms to the old arm stat every year since their hey day.

  45. Steve

    All I see is a lot of people in the comment section claiming to be natural and grossly underestimating their body fat.. I’m 5’10, 9% body fat at 165 lbs and have 15″ arms cold flexed with slightly over 6 inch wrists.

  46. Lucky Bro

    Body fat reality:

    When I weighed 200 lbs (at 5’11”) I had 17 inch arms, even with puny wrists. If I used my imagination and compared myself to Vin Diesel I could make-believe I still had visible abs, so I thought I was around 12-13% body fat. 🤣 (it was probably closer to 18-20.)

    But my arms didn’t look that big. They looked fat. No bicep separation at all. If I got comments it was “get him to help when you move.”

    Now I’m cut to 160, (probably 8-10% body fat) with clear, hard abs and very vascular arms with good bicep separation. I get comments ALL THE TIME that I look like a body builder. I went to a dance class in a strappy and the woman photographer kept taking pictures of me. Women I meet at bars find ways to touch my arms and abs. Bros start gym convos with me everywhere I go because there’s no question I lift.

    I get compliments about my “huge” arms all the time, to the point I consider them my best feature.

    Bros, they’re 14 inches now.

    They look huge to everybody. Get 14 inch guns at a true low body fat and your arms are going to look huge. I’m sure with better genetics there are dudes with natty 16 inches at low body fat and their arms look massive. 20 inches is just fat.

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