How Long Does It Take to Get Bigger Arms?

How long does it take to get bigger arms

When you start any body-building exercise, one body part that will feel the impact of your training are your arms. The length of time it will take to build your biceps is not cast in stone as several factors influence bicep growth besides physical training. However, having large arms is beneficial because they allow you to lift much heavier weight. And by extension, to train more effectively.

But how long does it take you to get a bigger arm? Will it take a few days, several weeks, or months? Let us consider some factors that will determine muscle growth duration.

Factors that will determine the growth of your arms:


Contrary to popular opinion, the human biceps does not grow during workout motion. Rather it grows during rest, but many people believe that their arms will grow bigger the more they workout, but while this is partly true, they end up overworking their arm muscles which then leads to exhaustion of injuries. The more rest you get after a workout session, the better for your muscles. Also, the length of time requires for rest varies. A 20-year-old will require less rest after a session than a 48-year-old.

Workout Goals

Another factor that will determine how soon your arm muscles expand will be down to your goals. Remember that your goals should influence the type of exercises that you do. For example, an Olympic hammer thrower requires fewer arm muscles than a power weightlifter to execute a hammer throw procedure. So, the point we are trying to make is that certain exercises affect the biceps and stimulate muscle growth faster than others.

Protein nutrients

Protein stimulates muscle growth overall, so people with higher doses of protein grow muscles faster than others with less protein. This is why powerlifters and athletes in general widely use protein supplements.

man doing exercise

How long does it take to get bigger arms?

Although several factors will determine bicep growth, here is how long it will take you to grow your biceps if you eat right, train right, and rest well.

  • If you are a beginner, regular training for 2-4 months will lead to a muscle gain of 10 lbs which is a gain of 1 inch.

One thing that is very important to note is that strength training and muscle gain are not the same thing. While you can raise strength levels in a matter of days or weeks, muscle gain takes more time. For some people, it may take two or three months. For others they may have to train consistently for up to six months.

How many inches can I add in a month of regular workout?

If you work out regularly, you can grow lean muscle mass in a month, which will eventually transform into muscle expansion. Overall, you will need at least 10 lb of lean muscles in your arm to grow the size by an inch. But for beginners, 2-3 lbs of lean muscles will translate to 1 inch of arm growth provided diet, rest, and training are done in perfect order.

Another thing you will have to consider is the size of your arms relative to your frame. What one considers a big arm may appear small to someone else. As the saying goes, we all look but see differently. So rather than rate your arm in close comparison to someone else, the best way to rate your arm is relative to your size.

How to build your arm muscles to make them bigger?

To grow your arm muscles or biceps, you need to adhere to a consistent training regimen. You can’t afford to stop working out for days or weeks only to go back to it and expect amazing results. It doesn’t work that way. The best way to grow muscle mass is to do the following.

Rest well: Make it a habit to rest for 48 hours, at least after every workout session. Give yourself time to rest. Don’t be in a hurry to grow large arms overnight.

Switch routines: Don’t do the same routine for an extended period. Even during workouts, your body parts need rest. Try switching from one routine to another to give your muscles time to rest.

Body warmup: Warm your body up before you engage in any strength training. Warm-ups will get your system ready for the rigors of training.

Consistency is key: Consistency is key if you want to achieve desired results. For example, if you perform 2-3 training sessions per week in about twelve to fifteen sets, you will begin to notice muscle stiffness in your arm region. The more you do it, the more profound the result.

Spreading out exercises: Doing so much training within a short time can not be compared with the same volume of workouts spread over an extended period. When it comes to building muscles, less is more. If you work your muscles for a short time and you are consistent over several weeks and months, you will achieve more compared to intense workouts in a few days.

man tired of exercises

Other factors that will influence the growth of arm muscles

In the previous paragraph, we highlighted some of the things you must do to build your arm muscles, and to be honest; they do work. However, there is another angle to it. Many extensive studies have been done, and the science shows that other factors beyond your control can influence muscle growth.

Although patience, consistency, and nutrition are all important, these three will not automatically translate to larger muscles. If two different athletes adopt the same lifestyle and training methods, they will hardly achieve the same results. One athlete would have bigger muscle arms than the other even if they both have the same body size and height. Here are some of the factors that influence muscle growth. Note that these factors are beyond your control.


We all have different genetics, and genetics plays an all-important role in determining how we look, act, recover from injuries, including how we gain muscle. Certain individuals have naturally large muscles or a predisposition to large muscles even if they appear slim. For others, this is not the case. For example, if you have a significant percentage of twitch muscles,  your muscle fibers will respond quickly to stress, which will, in turn, stimulate muscle mass. So genetics is a major influencer of muscle growth.

Neural Adaptability

Neutral adaptation is the natural recruitment of the body’s motor units when muscles come under intense pressure. For people with slow neural adaptability, they will experience a slow pace of hypertrophy. Without hypertrophy, muscle gain will not occur, so people with higher neural adaptability tend to grow muscles faster than others with lower adaptability.


Age is another factor that we have no control over. The older you become, the slower your recovery process will be. As we pointed out in a previous paragraph, muscles increase in size not when you work out but during rest after the workout. Rest gives your muscles time to recover before you put in more work. So in effect, a younger person will build muscles quicker because his body will recover quickly, and he can put in more work and rest more within a short window, unlike an older person who is 50 and above. That is not to say they an older individual cannot build arm muscles, but it will take a lot of work and time.

How long does it take to get bigger arms

4 Tested and trusted exercises to give you bigger arms

Here are four good exercises to help you grow bigger arm muscles

Incline Bicep Curls

To perform this exercise, take a sitting position with your back resting backward on a recliner. Now, hold two dumbbells, one in each hand, and curl them one after the other. Please make sure the bells reach your shoulder, then lower it back until your arms are fully stretched, then repeat. This exercise isolates your biceps, so you will experience a lot of muscle tension in your arms. Do it in sets but do not overwork your muscles.

The Concentration Curl

Another very effective training exercise is the concentration curl. To execute this curl, sit comfortably with your legs spread apart and your arm in between them. Lean forward with your face facing the ground in a crouching position, then pick the dumbbell up. Make sure the arm you are using is resting on your knees, then lift the dumbbell. When it gets close to your head, pause, then lower it. Repeat several times, then transfer to the other arm and repeat same.

The Concentration Curl

Twisting dumbbell Curl

Hold a dumbbell in each hand and place your arms by your sides with both palms facing each other. Now use your biceps to curl the bells to your shoulders one at a time, twisting your palms in the process.  Make sure that your palms face your chest as you lift the bells. The constant twisting of your arms will place your biceps under stress, and this will stimulate muscle growth.

The Underhand Row

To perform the Underhand Row, pick up a bar with an underhand grip but make sure your shoulders are far apart. Lean back a little while you are still holding the weight.  With your back straight, lift the bar to your chest level, then return and repeat. Make sure your upper body is not moving. This position will prevent your shoulders from engaging in the lift, just your biceps.