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Old 06-06-2011, 09:00 AM   #1
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Default Determining Natural Arm Size Potential

Simple rule to determine NATURAL arm size potential.

Measure your wrist circumference, and the add 10 inches to this measurement.

This is for a lean wrist.

So a 6.5" wrist would equal a potential for a 16.5" arm.

Obviously, this rule isn't meant to present a maximal wall. But it does present a solid and reasonable natural goal.

This rule appliers to lean physiques, 8-12% bodyfat or less. At 40% bodyfat it would be possible to add about another 2.5 inches to your arm size because of the extra fat.

So, when factoring in bodyfat:

--10% = Wrist + 10 inches
--20% = Wrist + 10.5 to 11.5 inches
--30% = Wrist + 11.5 to 12 inches
--40% = Wrist + 12 to 12.5 inches

Example...you have 7.2 inch wrists and 30% bodyfat. This would equate to a potential arm size of about 18.7" to 19.2" arms at that weight.
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Old 06-06-2011, 09:02 AM   #2
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That gives me room for about an inch and a half at my current body fat level.... Better start Squatting

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Old 06-06-2011, 09:26 AM   #3
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Wow, just under 8.25" LoL Left wrist that is...
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Old 06-06-2011, 09:54 AM   #4
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Quote:
Originally Posted by BendtheBar View Post
So a 6.5" wrist would equal a potential for a 16.5" arm.

flexed, 90°?
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Old 06-06-2011, 10:43 AM   #5
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Originally Posted by Reinaldo.Gomes View Post
flexed, 90°?
Yes.
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Old 06-07-2011, 12:52 AM   #6
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The person's height and arm's length have no role in this potential?
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Old 06-07-2011, 02:58 AM   #7
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Quote:
Originally Posted by Reinaldo.Gomes View Post
The person's height and arm's length have no role in this potential?
Not really, if your arms are very long and you are particularly small boned then you are a lean, rangey individual, who would normally have to work hard to pack on the muscle anyway.

Thing is if you are 5'6" and have 16" arms your arms are gonna be fairly short and will look a lot bigger than someone who is 6'2" and has 16" arms that are fairly long, even though they both measure the same it is a lot to do with perspective.

Im 5'6" and have 15.5-16" arms, but get told they look big (even though i think they are small), if I were 6'+ with the same arm size, I doubt anyone would mention them.

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Old 06-07-2011, 08:14 AM   #8
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Quote:
Originally Posted by Carl1174 View Post
Not really, if your arms are very long and you are particularly small boned then you are a lean, rangey individual, who would normally have to work hard to pack on the muscle anyway.

Thing is if you are 5'6" and have 16" arms your arms are gonna be fairly short and will look a lot bigger than someone who is 6'2" and has 16" arms that are fairly long, even though they both measure the same it is a lot to do with perspective.

Im 5'6" and have 15.5-16" arms, but get told they look big (even though i think they are small), if I were 6'+ with the same arm size, I doubt anyone would mention them.

Carl.
These are really excellent points, Carl. Height (read: length of limbs) will play a significant role in how large a muscle appears to be. Leaness and fit of clothing is another factor.

You are spot on. At 6'2", it seems to take a lot more for my arms to look as big as some of my shorter friends with similar measurements. Same for quads and calves it, seems.

But don't underestimate a 16" arm at 6+ feet. You'd be amazed how many people have arm measurements well under 15". It can make you look bigger by default and comparison.
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Old 06-07-2011, 06:38 PM   #9
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I would also like to mention that biceps can have dramatically different appearances flexed and straight. I have long biceps that look impressive when my arms are at my side, but flexed they look horrible.

These aren't the best pics. But I hope they illustrate my point a little.



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Old 03-29-2014, 07:30 PM   #10
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I've stopped focusing on hypertrophy months ago (when I reached 230 lbs at 6'1") and have been training on a high-frequency Sheiko-inspired template for some time, and to my surprise (I mostly do submaximal sets of 2-4), my arms and other parts keep growing. Wrist is 7.25" and arms are now 17-17.5" (starting to look full). My triceps are definitely larger from all the pressing they do. My biceps get to work on DB Rows and also when I move plates around!
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