>tfw 13.5 inch arms What can do to them bigger other than

8
HOUR
ARMS
C'MON

>>41842243

Hit biceps three times a week.
Hit triceps three times a week.

>>41842243
Hit biceps three times a week.
Work your triceps.

File: Screen Shot 2017-06-18 at 18.20.07.png (33KB, 163x502px) Image search: [Google]

33KB, 163x502px

>>41842268
>>41842273
Which exercise should I replace them with?

>>41842248
C'MON

File: file.png (241KB, 600x367px) Image search: [Google]

241KB, 600x367px

Pls help

>>41842243
I tried doing biceps 3 times a week. Got bicep tendonitis.

>>41842301
dont replace anything just add it to the end of your workout along with abs, calves, and forearms

>>41842243
How long do you train?

>>41843547
Bout tree fiddy

>>41843547
1hr 15min

>>41843581
>>41843607
...
When did you start lifting?

>>41843647
7months ago. Why?

>>41842268
Studies show twice a week and 3 times a week show no difference between the two. However there is a noticeable gain between 1 and 2. My point is, two times per body part seems to be the sweet spot for maximum growth with the minimal time spent.

>>41842243
If you're doing 3 times a week full body, just add 2-3 sets of curls and triceps extensions at the end of your workout. If you only do 1 minute of rest in between sets it should not take more than 10 minutes. You should try to progress either with reps or with weight. Best to do a combination. Something like 8-10 and once you can do 10 reps while still having a rep in the tank, you will increase the weight.

You can't do much more than this.

>>41843659
I thought you lift for years and your arms doesn't grow.

>>41843956
Man my arm went from 13" to 16" in 7 months and im 6'3 with a 6'7 arm span, so OP is clearly doing something wrong.

And btw OP, triceps make 2/3 of your arms size and biceps the rest. So focus on your triceps.

>>41842243
hitting biceps twice a week

>>41842243
You need those meaty triceps too remember they're 2/3 of the arm

>>41843682
yeah Im waiting to see that citation