How Long Does It Take to Gain 2 Inches on Your Arms?

Increase your overall lean muscle mass for bigger arms.
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When it comes to building bigger arms, you have to develop muscles in your biceps and triceps. Building muscles through strength training is an effective way to add lean muscle mass. You can also gain bigger arms with fat, but the appearance will be flabby rather than toned and strong. The rate at which you build bigger arms depends on the intensity and frequency of exercise and your diet. Building 2 inches of muscles around your arms will take time, but it is an achievable task.

Muscle Growth Rate

Your genetics and age play a role in how long it will take to grow your arm circumference by 2 inches. It is not possible to accurately predict your arms' growth rate because the exercises you perform and how heavy you lift weights affect your growth rate. The muscles in your body need protein to grow larger; therefore, you should increase your calorie intake. Aim to consume 1 gram of protein per kilogram of body weight. For example, a 180-pound man should consume about 80 to 90 grams of protein daily to boost muscle growth.

Dumbbell Concentration Curls

Dumbbell concentration curls will help you develop your biceps muscles. Sit on a bench with your feet more than shoulder-width apart. Grab hold of a dumbbell and rest your upper arm -- just above your elbow -- on your inner thigh. Keep your feet firmly on the ground and lean toward your leg to raise your elbow slightly. Raise the dumbbell toward your upper arm and shoulders in a controlled manner. Lower the dumbbell until your arm is fully extended and repeat. Perform the same maneuver on your other arm. Perform eight to 12 repetitions on each arm in two or three sets.

Cable Pushdowns

The triceps is the large muscle at the back of your upper arms; developing this muscle is vital to increasing the overall circumference of your arms. Cable pushdowns provide a muscle-building workout. Stand facing the cable machine with the cable handle or rope attachment set above your head. Keep your feet hip-width apart with your knees slightly bent. Grab hold of the cable attachment and engage your abdominal muscles to protect your spine. Keep your arms to your sides, and while bending your elbows, push down until you have extended your arms. Avoid locking your elbows -- bend them in a controlled manner back to the starting position -- and repeat. Perform five to eight repetitions in four or five sets.

Tips and Considerations

In addition to increasing your protein intake, consume complex carbs such as brown rice, vegetables and fruits with healthy nuts, fats and seeds. An increase in your calorie intake is vital for building lean muscle mass. Aim to increase your calorie intake by 500 to 1,000 calories daily to gain 1 to 2 pounds of weight per week, according to Measure the circumference of your arms every two weeks with a tape measure by wrapping it around the center of your biceps.

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