Bodybuilding Articles

Biggest Bodybuilding Arms

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Welcome to the gun show! So, the question is: which bodybuilder has the biggest arms? Before we look at the answer to that question, let’s get something straight:

Most bodybuilders lie about arm size!

What did you expect? Did you really think that 20 inch pipes were are prevalent as tattoos at a biker bar? It’s hard to achieve 20 inch arms.

And for natural bodybuilders…it’s impossible. Impossible? Yes, impossible. Unless, of course, Mr. Natural is carrying around 58% body fat.

Arnold Schwarzenegger claimed to have 22-23 inch arms pumped. Arthur Jones measured Arnold’s arms when they were pumped, and they taped out at 19 3/4 inches. Quite a tall tale told by the Austrian Oak.

manfredhoeberlArthur Jones is on record as saying that he taped the arms of Ray Mentzer and Sergio Oliva around 20.5 inches – much larger then Arnold’s. Looking at Oliva’s arms, I tend to believe Arthur Jones.

Some say that Manfred Hoeberl had the biggest arms. Manfred was a strongman competitor, and not a bodybuilder. It is claimed that his arms measured out at 24-25 inches.

Mr. Olympia champion Ronnie Coleman has 22 inch arms on competition day. If you look at photos, and consider the fact that Ronnie was taking far more drugs then Arnold, it isn’t hard to believe that Ronnie’s arms where much bigger.

And what about natural bodybuilders? Reg Park had 18.5 inch arms, Steve Reeves supposedly had 18 inch arms, and John Grimek’s arms were 18.3 inches. Unless you’re incredibly tall, or a genetic freak, you will never hit 18 inch arms as a natural. (of course, these men were relatively lean too).

The biggest arms in bodybuilding ever, is probably between Victor Richards, Ronnie Coleman, Paul Dillet and Markus Ruhl. Take your pick!

victor richards

Victor Richards’ huge arms

However, the BEST arms in the history of bodybuilding probably belong to Arnold or Lee Priest, who both have epic proportions and the most aesthetically pleasing arms.

Who has the Biggest Arms in Bodybuilding Right Now?

IFBB pro’s don’t typically reveal how many inches their arms are, at least to the general public.

…A gentlemen never tells.

However, if we were to judge IFBB pros at the time of writing this article, you’d have to say Big Ramy, then possibly Roelly Winklaar are the biggest of the bunch.

However, the biggest arms aren’t always the best arms – hence how neither of these two have ever won a Mr Olympia. Roelly’s arms (to be fair to him) are very aesthetic-looking and he possibly has some of the best triceps bodybuilding has ever seen.

biggest arms bodybuilding

So what arm size is respectable for the Average Joe natural bodybuilder? 15-16 inch pipes. If your guns are that big, people will consider you strong, and most likely will recognize you as a bodybuilder.

And if a natural claims to have 20 inch arms, ask for photos. He just may be the greatest of all time. No photos equals a load of bull. Anyone with arms that big would love to show them off.

It’s also worth noting that 15 inch arms can look bigger than 17 inch arms, if they are lean and ripped – rather than being covered in fat and looking smooth. This is because they have that ‘wow factor’, with cuts and striations, aka a lot more impressive, compared to someone with higher body fat.

Who do you think has the biggest arms in bodybuilding? Have your say in the comments below!

Iron Hercules

Iron Hercules is the bodybuilding and powerlifting content bot.

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  • Lifter Oct 13,2015 at 8:45 am

    I have a simple yet effective “secret” to build up anyone’s arms (and chest) in 2-weeks. Push-ups every day. I tried it and pushed my chest past 51″ and my arms to nearly 17 1/2″. I am not alone, others I train had likewise results.

  • Achase Jun 2,2015 at 11:10 pm

    I have 20 and a half inch arms pumped…I’m all natural. 6′ 237lbs. I have pics of the arm with tape around to prove it

    • michael frizzell Aug 17,2015 at 4:21 pm

      I have 17.75 inch arms cold and 18.5 pumped and I’m not 58 percent body fat..I’m 41 and I’ve been training off and on since I was 17 …I quit lifting for five years I am dieting down and I will prove in the near future that a natural 20 inch arm is possible hard work goes a long way…MIKE FRIZZELL NATURAL BODYBUILDER

      • Mick Madden Aug 18,2015 at 8:44 am

        “Prove.” Heard that a million times. Yawn.

        • Jason Aug 28,2015 at 8:48 pm

          Hard part is knowing which body builders are natural. Chris Jalaili had 20s. There’s YouTube video of it. What’s considered natural anyway?

  • LE Schneider May 19,2015 at 7:52 am

    “much larger THEN Arnold Schwarzenegger,” really, “then” is a preposition dealing with relative time. You want the preposition ”than” which suggests comparison.

  • erik Apr 14,2015 at 8:11 am

    If Arnolds arms were measured in his prime there’s no way they were under 20″ or 22″ pumped! Serge Nubrets arms still measured in at 20.5″ pumped at the age of 70! Here’s the video clip for anyone who doesn’t believe it.
    Obviously he’s on steroids especially considering his age. Thing is his arms are noticeably smaller than Arnolds when they competed head to head in their prime AND Arnold is 2″ taller. Serge in his prime was certainly bigger than his 70 year old self is here. Arnolds arms in his prime smaller than a 70 year old Serge? Yeah,righto. Arthur Jones either took Arnolds measurements some time after his bodybuilding career while Arnold was drug free and filming Kindergarten Cop or he doesn’t know how to use a tape measure. Ronnie coleman is 5’11! and had 22″ arms. The reason they appear larger than arnolds is because he’s only 5’11 tall. Short guy and tall guy with same size arms = short guy looks much bigger!

    • GigiBuffon May 14,2015 at 1:53 pm

      stop being a arnold fanboy.Arthur Jones measurement was taken cold.A 191/2 inch cold arm will measure about 20 1/2 inches when pumped.And all measurements give by bodybuilders are pumped and obviously flexed.
      Arnold was huge quiet early in his career.His biggest was in about 1970-71, Jones measured his arms in 71 so that pretty much his max size.
      One thing to take in consideration-arnold had quite average(by bodybuilding standards that is) triceps-the larger muscle in the arm.Its very hard to hane enourmous arms with average triceps, this is quite A FACT.
      You can see in many of his front double bi pics, that his triceps dont hang that impressively.
      Sergio Oliva on the other hand had some of the best and biggest triceps of all time, proly in top 10 .
      Arnold had peaked bis and he mostly concentrated on close grip curls throughtout hsi career, to further develop the long/outer head of the biceps, to make his peak even better.All nice and dandy but its the short/inner head which gives the most mass to the arm not the outer one.And everybody knows Oliva did mostly very wide grip curls.
      Arnold might have had 20 1/2-21 inch arms at his absolute biggest, but not 22 or 23 like weiders BS filled magz claimed.
      Let us be realistic here, most men add 1 inch to htheir height , let alone arm size.
      The chances he didnt put that extra inch= ZERO.
      Height has relatively little to do with arm size and the appearence of it.
      More like limb length matters.Also the size of the head.
      arnolds arms were as big as human head, unlike Sergios or Ronnies/
      You must be absoultely blidn to not see Ronnie’s arms are definetely larger than arnolds.First of all his triceps are clearly bigger, and his biceps have better peak too.Colemans arms were measured at 23 1/2 in some vid on youtube , you can look it up.Measured together with Jay.
      Arnolds arms appear huge because of the peak arms with peaked biceps are “taller” seen from the front, but height doesnt qual circumference/volume.Kai greenes arms also are taller than Phil heath’s, you can look it up.Yet they dont measure bigger.Same with arnold and Oliva.
      arnold had 20 1/2 inch arms, completely normal size considering the roids he took and the FAC that his triceps were darn average.

  • Kyan Strandberg Mar 25,2015 at 6:39 pm

    I am 14 years olf and I have 14.5 inch arms when I last measured. I am all natural and eat about 4,000 calories a day and bench 135. Is that alot for someone my age?

    • Jason Aug 28,2015 at 8:36 pm

      No that’s not much for bench. I remember my arms were 13.5 at 14. I do remember benching 205 in 7th grade when I was 14 and I weighed 135. Freshman year I was doing 270 at 146 lbs and had 15 inch arms. Arms size has little to do with bench press.

  • Arnold S May 7,2014 at 7:21 pm

    all you slubs are losers! who cares about 20″ arms, u people stares at dudes arms all day what knitwits. I have a 10 inch cock and thats what counts, it get inside more female tail and gets more work than any of ur wannabes arms!

    • Mick Madden May 7,2014 at 7:46 pm

      You’re the one spamming this thread Renaldo.

    • loltrolls... Apr 25,2015 at 4:06 pm

      lol its the girth of the cock not the length you dumbshit troll, vaginas arnt even 10 inches long…maybe the longest is like 5-6inches before it caps off at the cervix

  • Arnold S May 4,2014 at 10:22 pm

    I have a 12″ cock. Does that count?

    • Mick Madden May 5,2014 at 11:00 am

      If you did you’d be using it instead of talking about it. Nice try stubby.

      • Ayoub Aug 27,2015 at 11:54 pm

        There is your proof that a natural can have 20 inch. I will be there soon my self. Don’t spout shit you know lottle about.

        • Mick Madden Aug 28,2015 at 6:59 am

          He doesn’t have 20″ arms you retard.

  • galen Apr 5,2014 at 2:19 pm

    I am 51 years old and i weigh 295 and have 20 percent body fat and i have 20..5 inch arms and all i take is aminos and wey protein

    • ross Jul 6,2014 at 10:21 pm

      So you outweigh some of the cited bodybuilders by 15-70lbs, carry about 16% more bf, and expect a direct comparison to be valid? All things within context….

  • Sam P Mar 15,2014 at 9:34 pm

    Well now we know that “Mick Madden” wrote this article because he keeps insisting how correct this garbage is. “20” arms aren’t achievable naturally” are you a moron?

    • Mick Madden Mar 17,2014 at 11:06 am

      Still waiting for pics….

      A moron is someone who believes 20″ arms can be attained naturally at 15% bodyfat and under.

    • Gym Ratt Mar 27,2014 at 9:08 am

      He’s definitely full of shit, I have 18.5 inch arms naturally and I don’t train or eat nearly as much as I could. Not to mention my arms are no where near Arnolds who he is claiming only had 19.75 in arms.

      • Mick Madden Mar 27,2014 at 1:57 pm

        Still waiting for pics at 15% bodyfat or under. Please post on forum. Until them you’re full of shit.

    • Arnold S May 7,2014 at 7:23 pm

      I think hes a weirdo who lives in his mom’s basement and the only reason he wants pics so bad is to jerk off to them!

  • Chris Nov 22,2013 at 6:59 am

    The writer of this article is an idiot with 13inch arms. And lol at arnold not having 22’s!

    heres a measurements sheet from the late 1960’s you will see arnolds arms were 21.5inch here in the, and he wasnt even near his peak, he peaked in 1974.;topic=326009.0;attach=377111;image

    Lol franko columbo had 18inch arms, look at arnold. hes further from the camera and still way bigger,

    Also, this due in the video has lean 18inch arms, if you think arnold didnt have 22s you are ignorant.

  • Brandon Sep 22,2013 at 12:03 am

    This article is crap. Whoever wrote this is either a pessimist thats frustrated with there results or knows nothing about bodybuilding. Shame on you for spewing this garbage and harming the sport.

    • Mick Madden Sep 22,2013 at 8:35 am

      Or someone who has actually studied bodybuilding.

      • JC Apr 29,2014 at 3:43 am

        This guy is a fucking Moron. I’m 6’2 and only just starting a course my arms natural were 20.5 soft 20.8 pumped, now 21.5. That’s done 3 x times . It is rare to have large arms like this but most bodybuilders I know are 19.5 + (juiced) or 17.5 + natural. This guy has got 13-14 inch

        • Mick Madden Apr 29,2014 at 11:06 am

          You are full of shit. Go post a pic in the forum. You’re either lying or a fat ass. Do you own a camera son? If so back your words up with a picture of these amazingly lean 20″ arms.

    • Stephen Oct 11,2013 at 7:28 pm

      I have 18″ arms after my bicep workout. I don’t take any supplements. I consume mostly lean proteins. I am 5’8 at 170 lbs. this article is crap indeed. I’ve been seriously working out for 3 years. It took me a long time to get to this point, but I don’t think 20″ natural arms are impossible.

      • Mick Madden Oct 11,2013 at 7:57 pm

        Pumped arms don’t count. And this article is correct.

        So basically what you’re saying is that your arms are 17.5″ natural and you’re using this to disprove this article? Idiot. That’s exactly what this article is saying. Your arms size is the upper limit naturally. Sorry Charlie Brown, you are nothing special and still do not have 20″ natural arms.

        • Stephen Oct 12,2013 at 10:52 am

          Thanks Dick Madden for trying to clarify my comments. Wow, I don’t have 20″ arms? I had no idea. I don’t know what I would have done without your genius explanation. Since obviously you are of little brain and need me to explain what I was saying. The article says 20″ natural arms are impossible. My point is that it’s not impossible. But since you seem to know it all, you knew that already despite your ignorant post. So sorry Lucy, you are special like your mommy and the short bus that you road on have always told you. Keep posting your comments that no one gives a shit about. At least your consistent.

        • Jim Feb 8,2014 at 9:19 pm

          Mr. Madden, did you read the article? It clearly states that they were measured pumped. All the measured components are done s ‘after pumping iron’. The competitors all pump up before their turnon stage and tthe measurements are taken just before going to the stage

  • John Spartan Aug 16,2013 at 11:39 am

    No way Ray Mentzer’s arms measured the same as Sergio’s unless Sergio hadn’t worked out for a year. Ray’s arms never reached the size of brother Mikes’s and look at how small Mike’s arms look compared to Arnold’s in the 1980 Olympia when Arnold was sized down from his previous Olympia wins….LOL. Even in 1980 Arnold’s arms measured 21 inches. 20 inch arms (natural) are very rare, but a lot easier to get today than in Leroy Colbert’s days when they did not have BCAA’s, Creatine, Glutamine and all the other great supplements I use today. Leroy Colbert is in the Bodybuilding Hall of Fame for having built the first set of 21 inch guns(natural according to him). So you better write them and get them to correct their error if you think it’s now true.

  • John Spartan Aug 16,2013 at 10:30 am

    It is NOT impossible to build 20″ arms naturally using modern supplements such as BCAA’s, Kre-Alkalyn, Creatine, Test boosters, Nitric Oxide formulas, Whey Proteins, Magnesium, zinc, saw palmetto, vitamin c, B complex, etc. You have to eat healthy using cottage cheese, tuna, turkey, chicken, steak, oatmeal, and lots of different fresh veggies and peppers in your salads. Don’t eat a lot of rice, potatoes, or breads. Eat oatmeal with honey for carbs.

    I am 6′ tall 250 lbs 20 inch biceps (cold) 54 chest and 35 waist. I’ve been training off and on for the last 35 years. Recently, this past March 2013, on my 58th birthday I decided to get back into training. I had to lay off training as a result of working long hours to build our family home which took me over a year to build. 3 years prior to that, the gym I was working out in closed down…so in total I had a 4 year lay off.

    In less than 5 months my biceps are back to 20 inches. If you want proof, you will get proof when I turn 60 in 2015. I plan to set a world record in the raw bench press for a natural 60 year old in the 242 to 275 weight group. The record, according to is 402.3 lbs. I do 405 for 6 reps right now …LOL. When I beat that record I will drop down below 242 and beat record too.

    Never say it’s impossible pal….And I am not 58% bodyfat…..that comment likely represents your own frustration with slow development. I’m about 15% bodyfat at most. If I dropped 30 lbs of fat and gained 5 more pounds of muscle I would easily cut up at 235 lbs. The problem for a natural bodybuilder is cutting up without losing muscle mass. But I could care less if I am not ripped because it’s very unhealthy to get in contest shape. You are more healthy being 8 to 12% body fat. If you become sick with the flu, food poisoning, kidney stone, bad cold, etc. and you are contest ready severely dehydrated with no fat on you then you are DEAD meat.

    • Mick Madden Aug 16,2013 at 11:08 am

      Post a picture in the forum with measurements, and height and weight.

      I don’t trust anyone who “plans” on setting records. I know 2000 people who said they would set records, and 100 people who said they have 20 inch arms naturally. Still waiting on pictures. Back your mouth with an image.

      • John Spartan Aug 16,2013 at 11:20 am

        I plan to do just that pal. But I know exactly how you will react. You are going to accuse me of roids like many people do. I’m usually the biggest guy in the gym. I handle heavier weights and train harder than guys half my age and they all get jealous instead of looking at me as an inspiration for what they can attain as they get older. When I tell guys in the gym I am 58 they shit their pants and tell me I’m older than their dads and they freak out. I love debunking doubters such as you. So I look forward to posting a current photo for you soon.

        • Joel Sep 10,2013 at 12:03 pm

          When can we see this photo, not that I’m doubting, but it would sure be good to have some inspiration! Keep up with the good work

          • Mick Madden Sep 10,2013 at 12:50 pm

            No one ever posts a photo.

        • Jim Feb 8,2014 at 9:28 pm

          Congratulatons to you Mr Spartan. I don’t care if you use a little juice. 58 years young and still pumping says it all. Cracks me up, its like people think you take a little pill and bang! you got guns! Them muscles don’t work themselves. Good luck with the record.

      • Joel Sep 10,2013 at 12:56 pm

        Though I think you (mick) come off slightly abrasive and may not totally agree with your article, I think there’s a good point to takeaway.

        If you disagree, , just post a pic. It doesn’t take much. Sure you can be natural and lean with 20′ guns, just back it up.

      • chbucss Mar 15,2014 at 12:46 am

        I got 23 inch arms and I’m natural Ben lifting for 28 years and I way 340 511 go look at my instagram is chbucss all the proof you need

        • Mick Madden Mar 17,2014 at 11:07 am

          You are fat. That doesn’t count. We’re talking in a lean condition.

          Post these fat ass arms on the forum. We’ll look.

      • abdullah Mar 17,2015 at 4:53 pm

        20′ arms can be acheived naturally you sick thing!
        u know nothing about bodybuilding now just shhut the hell up!

  • Jon Aug 7,2013 at 6:38 am

    Just how are we all measuring or arms? Because according to some your arms should be unflexed, cold (unpumped) in a neutral side position.


    • John Spartan Aug 16,2013 at 11:07 am

      There is no rule for measuring your arms. Most bodybuilders follow the weider example given in the old weider training guides for measuring yourself and charting your progress. Flex your bicep as you would doing a bicep pose and measure the fullest part. Try moving your hand around in different positions and measuring again….keep doing this until you find the position that your bicep is largest, then use that pose or position each time you measure. Measuring the arm hanging loose off your shoulder is another method, but do you really think anyone is going to use that method when hardly anyone else does and if you do your measurement is going to be considerably smaller. I watched Jay Cutler and Phil Heath measure their biceps exactly how I described and how the weider training guide recommends and they both showed 22 inches after their workout.

      • David Nov 22,2013 at 5:14 pm

        That could be why Arthur Jones reputedly measured Arnold’s arms at under 20″. Maybe they were hanging loose at his side. But if someone asks you your arm measurement they want to know your flexed arm measurement. That’s how it’s always been done and should always be done. So yes, you should measure your arms flexed as in a biceps pose, as you say, but measure them cold (i.e. not pumped up from training).

  • zach Aug 5,2013 at 11:12 am

    I take it the author is a hard gainer with a chip on his shoulder against anyone who is able to naturally put on mass.

    • Mick Madden Aug 12,2013 at 10:40 pm

      Um, no. I take it you are clueless.

      • John Spartan Aug 16,2013 at 11:57 am

        How do you get clueless from his comment? I think his comment is an insightful and astute observation. The only people I know that say it’s impossible to build a set of 20 inch arms naturally are those who gave up trying or just do not have the genetics to do it themselves. Then, when they see someone who has 20″ guns, they immediately say: “Roids.” I get that all the time and if people are willing to pay me for my time, and pay for a drug test I am more than willing to prove I am natural with 20 inch guns and 21″ pumped and flexed.

        • Justin Oct 3,2014 at 11:26 am

          Most steroid users believe they could accomplish their same gains only it would’ve taken longer. And they love using this word genetics to explain why some guys(liars) get big naturally. And f*** off with your drug test, lance NEVER tested positive. Same goes with all the other liars

  • Will Jul 21,2013 at 5:33 am

    A competition 20 hmmm I do not know. Im In the Army and I live in the gym. Im around 10-11 percent year round my arms hit 18 when Im on a bulking phase but at that point my bf is above 15 or so. When I shred down Im in the 17-17.25 range thats at like 8-9 percent. A competition 20 is enormous thats freakin sergio oliva and dorian yates type.

    • John Spartan Aug 16,2013 at 11:13 am

      Arnold had 22 inch biceps at a weight of 240. If you doubt me, just put a photo of Arnold beside Ron Coleman. No way Coleman’s arms are bigger and the only reason Coleman competes heavier than Arnold is he has bigger thighs and belly. Look at the photos of Arnold in his best shape…..because Arnold’s weight went up and down like a yoyo after he won his 3rd Olympia. He was 10 or 15 lbs smaller for his 1980 win….so don’t use that as a comparison.

  • Sam Jun 14,2013 at 12:51 am

    I doubt this article. I was a skinny “fat boy” as a 16 year old. Narrow-shouldered, small arms (12.5 inches), and a big, flabby belly. At 24, my left arm was 16.75 inches, and my right arm was 16.5 inches — cold! Very cut and peaked. No “gear.” But, I was “stuck” there. Then, I thought I’d go “crazy” and do something totally “wild.” My arms grew to 17.75 inches and 17.5 inches in just a few months. And, at that time I weighed 170 lbs, and had a 29 inch waist (at 5′ 7″). I worked arms Monday, Wednessday, and Friday (3 times a week!). For Biceps: BB Scott Curls (heavy & cheating); DB Incline Curls (supinated forward); DB Incline Curls (pronated outward). For Triceps: Cable Rope High Pully Extensions (elbows out; face down and over a low bench like Larry Scott did them); Lying DB Tricep Hammer Curls (elbows pointed toward ceiling, bring DB’s down beside face): Lying One-Arm DB Crossover Extensions (elbow out, bring DB down to opposite ear). 5 sets of 8 reps each (30 – 45 seconds between sets), Next workout, same weights, but 3 sets of 15, 12, 9 (slightly longer rests between sets; last set of 9, “slow” [ALL other sets “fast” reps].) Alternate these 2 schemes every workout. High carb, low-fat diet (mostly). Usually 3/4 of a gallon of non-fat milk a day for protein. No suppliments of any kind. I don’t know how I didn’t overtrain. Believe it or not; my arms grew an inch in 3 months on this routine. I had “guns” that were big, peaked, and very cut. The rest of my routine was just a few sets of this and that (after I did arms, on the same days [4 complete days off each week]). I was focused on arm training. I would wear a black T-shirt to the bars and the ladies would droll.

    Now, I realize that what I did was a “shock” routine; which broke me out of a rut. Now, as a regular schedule, I’d recommend training each bodypart with limited sets only every 4 to 5 days. But what I did worked. I had experimented with steroids at 18 for a few months; but never took them again. Never since before I turned 19. This “shock” routine worked BETTER than when I took that bottle of D-ball my firend at the gym had sold me. I did this routine at home. I made my own pully with rope from the hardware store and I made a “Scott” bench. I had 2, 4×4’s attached to a cross- board nailed to the studs up near the ceiling. The 4×4’s were about 40 inches apart and came down to the floor at a high angle. I had large holes drill about half-way into the 4×4’s so that I could place large bolts into them at different heights. I could also lay another 4×4 across, which I had rounded off and padded, and get between the wall and the rails to do my “Scott” curls. I put another board across the rails (high up) to attach a pully to. That was years ago; so you’ve come way too late to tell me that a natural guy can’t build big, cut arms. I did it; and most of that extra size lasted years afterwards, when I went back to normal training (though not as cut and impressive as when I followed this routine [my arm muscles didn’t “pop out” as much]). And I never took a steroid after my 18th year. I don’t mean to sound flippant; but “I KNOW” it can be done. You can get your arms past 16 inches naturally. I’m glad I didn’t read this article in a magazine years ago. I might not have even tried.

    • John Spartan Aug 16,2013 at 10:56 am

      You sound very innovative like I was when I first started training back in 1967. There wasn’t much available in the catalogues and stores back then other than the 110 and 115 lb barbell sets. I didn’t get my first adjustable bench press/incline bench until 1975…LOL. I had to use two car rims with steel tubing welded in the center to make squat stands so I could do squats. I never used a preacher bench until 1980. When I was 12(1967) I got my arms up to 12 inches. At 13 they were 13″, 14 they were 14, 15 they were 15, then I got into girls and stopped working out. When I was 19 I got back into working out. A was flabby and weighted 215. By the time I was 21 I weighed 190 and had 17.5 inch biceps(cold) flexed and a 48 chest, 32 waist. I opened the first commercial bodybuilding gym in my city in 1979 and by the summer of 1980 I have 19″ biceps and weighed 225. At that time I had read articles that said the best one could hope to do naturally is to build a bicep 10 inches bigger than your wrist size…I said BS to that and I say BS to this article too. My biceps measure 21″ pumped at 250 to 260 lbs. and I’m about 15% bodyfat at most. I bench press 405 for 6 reps too and I’m 58 years old.

  • Shawn Jun 5,2013 at 2:39 am

    I am 15 years old and 5ft7 1/2 and my arms are 14 inch 7% body fat

    • Arnold S May 7,2014 at 7:11 pm

      which dwarf are you sleepy or happy?

  • bubba hotep May 15,2013 at 9:21 pm

    Arnold definitely had 22 in arms , with that monstrous peak he had there’s no way they could’ve been anything less .

  • NW Apr 13,2013 at 3:26 pm

    What about the one and only CT Fletcher? He ate anything.

  • LockonKun Mar 23,2013 at 8:11 pm

    Well I can name some natural bodybuilders who have 18.5-19 inch arms.
    Kevin Riley
    Kiyoshi Moody
    Mischa Janiec

  • Big L Mar 5,2013 at 2:52 pm

    Not impossible. I have been training naturally since i was 21 im 30 this aug and i measured in today with 19.5 inch arms 6 ft 3 at 246lb around 15 % bf. How do i post pic?

  • Jason Feb 5,2013 at 1:07 am

    i find this funny my arms are 19.5″ im 5’9″ 28 years old. when u was 18 i had 20″ arms with a 34″ waist messed up my foot on a job site and was layed up for a wile and dident do anything for 5 years. So this saying Impossible is just wrong period grow up doing farm work and construction youll get big arms. my body fat is up in 20s right now back at 18 years old was single digets.
    pic at 19.5 tape wraped tight

    • Jim H Feb 5,2013 at 7:58 am

      No offense but you have fat man’s arms. We’re talking bodybuilder’s arms. I have 19 arms too but I am far from lean. Sure 19″ aren’t impossible, just as a 60″ waist isn’t either if you eat enough.

      • Arnold S May 7,2014 at 7:14 pm

        hhahaha was thinking same thing, no offense but der aint no muscle there brah just some flappy skin!

    • rofl Apr 1,2013 at 4:40 am

      I think you subtracted a foot from your waist size cuz that looks a LONG shot from 34″ And your fatceps have no peak whatsoever.

      Lets see those pics when you had 20″ arms at single digits BF when you were 18? Oh wait, you got none, so its bullSHIET, otherwise you’d be a fcking pro bber. Probably 20″ arms at 45% bf i’d believe ya

      • Arnold S May 7,2014 at 7:15 pm

        hahhhahhahhah to fucking funny!

  • Luis Jan 30,2013 at 1:53 pm

    Guys I SWEAR on my life I am 17 years old all natural and I bench 440 and arms are 20 inches and I am 5’6 1/2 so… Yea haha but I will admit I not cut at all I just mass and yes I do plan on making it big hopefully next to Arnold, Phil, Ronnie, and jay

  • Jerry Jan 28,2013 at 9:50 am

    I’ve had 18.5 inch biceps at 5’10” and at 10% 200lbs in my prime. I was bench pressing over 400lbs at the time. I had been lifting for ten years since I was fourteen at the time, with extremely heavy poundages and and living in the gym. With that being said, my belief is that the only way 20′ biceps would be possible for a natural lifter would be an individual similar to myself, but much larger naturally such a a Samoan or NFL lineman type body.

  • tomv Jan 11,2013 at 5:40 pm

    P.S. I am not a body builder, I just work out heavy, 5 times a week and will be 54 years old next month. My waist is 30″. So believe me it can be done. At 53 my bench is 365. Not bad for an old man LOL

  • tomv Jan 11,2013 at 5:34 pm

    I left the gym for a year due to rotator problems and surgery. I am 5 10″ and weigh 195 lbs. I am all natural and only take proten shakes and a lot of turkey ad testo600 asa testosterone synthetis booster. my arms cold right now are 17 inches after only being back at the gym 5 weeks. It is possible to reach 18 easily over the next month. so do not say it is impossible for NATS to achieve this. and yes i have a very fast metabolism and am lean

    • Mick Madden Jan 11,2013 at 10:18 pm

      Keep dreaming. Maybe you can fly one day too.

  • king sting Dec 18,2012 at 4:22 pm

    i hate the bloke who is the guiness book of records for the biggest arms!! he is a joke the synthol jabbing loser!

    • David Dec 19,2012 at 4:48 am

      I agree. He should not be there. Don’t know what they are thinking.

  • Skeptical Dec 6,2012 at 3:06 pm

    20″ arms with low BF are pretty huge. I’m sure there are a few genetic freaks out there, but I think at that level, the vast majority are using. That said, are 15-16″ guns on a natty really that good? In my experience, I would find that dubious. Yes, people definitely think you’re a bodybuilder when you’re 5’8″ with 15.5″ arms (cold), but it’s not hard to get or an accomplishment by any means. Most of the guys I lift with (most are natty) are bigger. I am not exactly a bodybuilder, but I would imagine that most of the guys onstage in a natty show are much bigger.

  • jamie Nov 11,2012 at 12:38 am

    Ive had my arms over 18″ cold at 5’6′ and 199 lbs, yes and clean…just got back to the gym after being off 21 yrs… 195 lbs and will be bigger than ever in a year…and I will be 50 this year….

  • Jeff Oct 15,2012 at 12:12 am

    Cold but flexed, I’m right around 17″…give me an hour to pump up and they’re almost 17.5″…I weigh 225, am 5’10″…I always think my arms look small though…so many guys at the gym look way bigger than mine…kinda hard to tell how I would compare to some of those guys…not that 17″ is spectacular, but it is improving, slowly…Only recently have I been doing more arm focused work…

  • Mick Madden Sep 10,2012 at 3:50 pm

    Post your arms pics in the forum. Either you have pics and are legit, or you’re living in mom’s basement and are full of shit:

    We have still yet to see any of you with big claims back anything up with pics.

  • Gary Sep 6,2012 at 4:38 am

    Give us some credit. We know the difference between large fat arms and muscular arms. I am heavy set,but my arms are anything but just big ang flabby. They have some fat on them but when flexed they feel rock hard.

    • Mick Madden Sep 10,2012 at 3:46 pm

      You aren’t going to find 20″ natural arms under 20% bodyfat unless the lifter is 6’6″ and big boned.

  • Gary Sep 6,2012 at 4:26 am

    Alex, i know that you are right from experience. People that make these impossible 20″ are comments are just sour grapes. Because they failed to do it without roids they cannot accept it.

    • Mick Madden Sep 6,2012 at 4:39 am

      Your opinion is nonsense. The only 20″ arms you’re going to find on naturals are guys over 35% bodyfat. But keep believing in fairy tales…

  • Gary Sep 6,2012 at 4:17 am

    No it’s not. That’s the way that some people think(especially those on rhoids). My arms are 18″-19″
    without any rhoids taken ever. Im nearly 53 y/o and
    i havent trained nearly as much as most. My genetics
    must be a factor. I bet that i have trained less than 1 year out of the last 34 years. Paul Anderson got arms
    much bigger than 20″ before the days of doping up.
    He was 100% natural.

    • Mick Madden Sep 6,2012 at 4:37 am

      Paul also weighed 330 pounds and had over 40% bodyfat.

  • Simon Aug 20,2012 at 6:06 pm

    hmmmm Sketchy article dude!!!! esp not sure about this part “So what arm size is respectable for the Average Joe natural bodybuilder? 15-16 inch pipes. If your guns are that big, people will consider you strong, and most likely will recognize you as a bodybuilder.”

  • Christian Aug 5,2012 at 7:20 pm

    That makes me feel good my arms are 14″ and I rarely lift and I have about 15% body fat

  • Alex Jun 2,2012 at 9:23 am

    Bullshit from guys frustrated because they’re not able to build the arms they want. Train smarter and harder and watch your lifestyle and diet! About Arnie: It is commonly known that his arm was once mesured 20,5″ by an independent person. I can believe this when I look at his pics. I have seen and mesured a lot of arms in my life.
    Personally I started with a 12″ arms, and after 20 years I’m proud of supporting 18,5″ guns (flexed but cold). And yes, I’m going for bigger!

    • dale grobowsky Oct 12,2012 at 5:34 am

      You are also on roids now come on and admitt it. 18.5’s

  • David - The Natural Health Service May 24,2012 at 11:16 am

    I don’t know how Arthur Jones measured an arm, but it is supposed to be measured fully flexed, and cold or pumped specified. A true arm measurement would be cold of course.

    My arms are 15 inches cold and they look quite small, so don’t know why you say a natural can only get 15 – 16 ” arms. That’s not much at all. There are guys at they gym with MUCH bigger arms than mine.

    An 18 inch cold arm is definitely possible for a natural. Some gifted people could get a lot bigger.

    • Mick Madden May 24,2012 at 12:18 pm

      No one said a natural could only get 15 to 16 inch arms. Even the article states that some of the best naturals had 18 inch arms. In a lean condition though 17.5 is extremely impressive.

      A lean 17 inch arm can turn into a 19 inch arm at 30% bodyfat. Make sure you factor that into the equation.

  • upsetkiller Apr 20,2012 at 12:22 pm

    arnold had 23inch arms pumped its a fact

    • Mick Madden Apr 20,2012 at 4:31 pm

      And Santa Claus is real. It’s a fact.

  • kenny g Mar 20,2012 at 4:28 pm

    I have not measured my arms for a while and were actually 17 and a half inches at exactly 222lbs. I find the lack of working rear tricepts is most guys problem as you can look good from the side but from the rear the arm looks skinny. You can gain alot more size working the rear tris. The main thing is having lean arms as bulky arms look pathetic.

  • kenny g Mar 10,2012 at 9:31 pm

    I know very foolish people who claim 18s but never even measured their arms and i also laugh at the bulky fat out of shape guys that say they have 18s, but arnold was ripped! Try to find a ripped 18 or 19″ arm. My mother has 19s and i can tell you they do not look like arnolds did. I am 220 with 17s and people think they are bigger than 18s because of their musularity.

  • Daniel Mar 1,2012 at 4:46 pm

    MIck, I’m not going to argue about Arnold’s stats. Some say he was only 5ft10inch, not 6ft 2inch. The truth is, who cares, he looked amazing. I’m 100% natural. I don’t take supplements, only skim and full cream milk powder and lots of eggs. My nutrition is good. I’m 41 years of age, 255lbs and bodyfat of about 13%. Sure, I’m not ripped ( I'[m working on that ), but I agree with many of the above comments, as I have 18inch arms 5 days after a workout and they top 19 post workout. I’ll state with absolute grit and stare you straight in the eye that I’m 100% natural. Tough training, really gritty training, blood and iron training, in the dojo of steel, is the only way, and coupled with good nutrition. No one trains harder than me at my gym. Be careful, pal. You could be taking the natural determination from the young guys who need the natural proof that you don’t need steroids or even expensive supps to get great results. I’m not into group thinking, but you an I have a kind of responsibility for the young guys, just like some of the older builders probably helped us. Otherwise we may as well be steroid pushers. Just a determined mind and goal and you’ve got wings. I hope you get over this limiting factor in your own mentality that natural gym warriors like myself, can’t get big and look good without drugs. I’m looking forward to getting ripped. My arms have great shape and definition is pretty good. Don’t believe the hype pal, your mind is tougher than you think. What I did like about your article is your sense of challenge. Now challenge the nay-sayers about naturals not getting bigger than 18inch arms. That’s all bullshit. You can. Genes are the key. A marathon runner should really consider forgetting about looking like a 100m, ripped 95kg machine. etc. I must have good genes and mindset. You probably have too. What I think is really important is small and subtle point. We as builders must give ourselves the permission to challenge ourselves and create what we really want. We can do that with focus. The only mirror in gym, from which we can see ourselves is not the one on the wall, it’s our mind. Our training and results is a direct expression of where our minds are as athletes. It this felt like a lecture, I apoligise, I just think the almost ‘spiritual’ ( not religious ) and very personal aspects of training the mind is often forgotten, is could easily be the reason a weak mind that hasn’t even trained hard for long, turns to steroids. Deal with the steel, pal. All the best.

  • Brandi Feb 16,2012 at 10:24 am

    It seems like all of you know a lot about fitness, but the truth of the matter is, hardly any of you TRULY understand bodybuilding. To sit there and say reaching 18+ arms all natural is impossible, is a ludacris statement. All I hear is ARONOLD, STEVE, PARK, GRIMMICK ….What about LEROY COLBERT ? Leroy reached 21in arms NATRUALLY. My Fiance has read & tried different routines. He has ” Sly Moves – By Sylvester Stallone ” , ” Arnold – The education of a bodybuilder”,” Flawless ” & ” Basic Routines for massive muscles”….He has tried hitting each body part 1x a week, he’s tried hitting body parts 2x a week & while he has seen some results. NOTHING has given him the results like doing a High Volume Fullbody workout 3x a week. He has obtained 18+ biceps & 49 in arms ALL NATRUAL. The ONLY supplement we take is Whey Protein. He is straight edge so he does not put any forgein things into his body. I on the other hand have been working out for a year and I take Whey Protein, ( Nothing else ) and I being a girl have 15.5 biceps. So to say it’s impossible is a ludacris statement.

    • Mick Madden Feb 16,2012 at 1:36 pm

      Leroy Colbert was NOT natural. You’re believing in a fairy tale.

      • Brandi Feb 16,2012 at 8:16 pm

        • John South Oct 4,2013 at 10:00 pm

          Sounded like a confession of sorts to me.

          And then there are the man boobs…

          Lot’s of these old guys are full of it.

          Serge Nubret claims natural but too many people know people who got him his primo and other things.

      • Brandi Feb 16,2012 at 8:22 pm

        He says he didn’t….To be honest, that’s neither here nor there. My point is. These guys are sitting here saying it’s damn near impossible to reach 18-18+ inch arms without roids is bullsh*t. My fiance is 18+inches and he has not taken any thing other than Protein. He doesn’t even take Tylenol for pain. I’m just simply saying it is obtainable.

  • Chris Jan 16,2012 at 7:41 pm

    Steve Reeves & John Grimek was not natural fool. Where do you get that idea from? Check wikipedea. John Grimek used T, and Steve Reeves was even using dianabol. Sergio Oliva said that Steve Reeves introduced him to Dianabol.

  • Liam Nov 9,2011 at 9:10 pm

    Maybe im missing something and maybe someone could message me with a response. I have 15 inch arms and find this very small, as a PT I have trained guys up at 19 and 20 but that doesnt look as big as others. Maybe I just have a poor perception of images.

    • Mick Madden Nov 10,2011 at 2:56 pm

      Sure everyone has 19 inch arms and they looks small. Really? Arnold wasn’t even 20″.

      So many people are full of shit. The only naturals with 20″ arms have a very, very high percentage of bodyfat.

      If you’re training guys with 20″ arms and they are natural, they weigh 400 pounds and look like King Kong Bundy.

  • Shad Nov 2,2011 at 1:32 am

    Okay this is enough! All the people saying 18″ is impossible can go back measuring there 11″ arms. Having ambition is what drives people, but people with genetics like a sloth put down and claim “steroids” to the hard working people! Jesus Christ if it brothers you quit bitching and quit or man up and transform your body! But is this forum made to pity the fool? Oh I have 14″ for the past 10 years anything pass 17″ is steroids. Like stop complaining if your training isn’t working change it! If your diet isn’t working change it! Fact your body adapts to change even if that change is slow a molasses, if your body didn’t adapt to change life wouldn’t exist. If you put stress on your muscles they will grow IF supplied with the nutrients it need to grow. I’m natural I not claiming I’m massive but its only year 2 and I’ve made steady progress. Also yes most people do probably lie about having 20″+ inch arms, notice i used the word most because their are genetic freaks out there. I can give you some examples…

    Skip La Cour

    Jeff Willet

    Phillip Riccardo

    Kiyoshi Moody

    Jim Cordova

    Search them all and try just try to find one that uses steroids… =)

    • Mick Madden Nov 2,2011 at 2:10 am

      Sure, LaCour is natural. Cough. Overall, you’re simply speaking out of your ass, basing opinions on fairy tales.

  • dirk Oct 6,2011 at 7:57 am

    The writer of this article has obivously little knowledge of bodybuilding. Arnold HAD 22 inch arms… when he bowed them. In a relaxed position (as he says in his book “the education of a bodybuilder”) they were 48 cm instead of 56 cm. You should know what you are writing about young man !

    • Mick Madden Oct 7,2011 at 12:54 am

      Arnold never had 22″ arms. Not even close. If you believe that you can also believe I have 25″ arms.

  • Rowbin Aug 27,2011 at 9:18 pm

    At 46 years young I have been training since 15. At just under 6′ and 251 lb. my left arm is 19″ cold, while my other one is a little over 18″ cold. The smaller measurement was due to an injury from work. I tore one of my right bicep tendons. It left a great peak though!

    • Daniel Mar 2,2012 at 3:10 am

      Rowbin, I’m 41 and have 18 inch arms. I’ve also been training from 15. I was a sprinter who can’t sprint anymore due to injury but still love dealing with the steel. According to index that correlate data from wrist and height ( I’m 6ft spot on ) I am able to achieve ( theoretically ) a 19inch arm. So, well done, because it proves that hard work at 46 has payed off. Assuming you’re not overweight, 19inch guns, that’s impressive. I’ve been totally non-drug all my life so the achievement thus far is sweet. I suppose, bodybuilding results and directly proportional to how your mind limits you. I do know that Nature will dictate where the plateau may be for you genetically, nutrition etc. But until then, it’s full speed ahead. Bodybuilding and the dojo of steel informs us to forget about limitations and get the f..k on with the challenge and prove something to ourselves. If we just pop roids and train hard, we’d never know if we could do it naturally. If anyone wants to doubt what I’ve said, fine, it just tells me something about your mindset. It’s weaker than you thought and you need to rethink how insecure and limiting your mind is. It’s very Zen. You need to know yourself. What your mind is telling you in during your training, that is, how hard and tough your training is and how committed you are to the moment will reveal your weaknesses and insecurities. If you take drugs with your training, who ever you are, fine ( not addressing you Rowbin ), but don’t confuse your drug-mindset with a mindset of some with Will to do it naturally. Knowing I’m not taking anything, not even dumb supps, means I work f……g hard. That’s the reward. Knowing I can get 18inch arms and maybe more from an honestly tough workout. There is no better feeling of walking out of the gym after a 1 or 3 hour workout that was a battle with Hell itself and coming out on top, right Mick?
      Forget everything that may limit your progress. When you reach the plateau in anything in life, you’ll know. Just GO FOR IT, and ignore anyone who tries to convince you of their limits. That’s their limited psyche trying to impress their insecurities and limitations on you in order to make you believe those limits are real and give them an excuse to train soft and rely on cheat methods to get larger. Anyone who takes steroids, unless you’re in the bodybuilding game, is a fool. You are f…..g with your body in more ways than you know. I’ve seen bad things happen to friends on the stuff. You can do it naturally. Cut with the weak-minded limitation-bullshit and GET THE HELL into your workout, and stop looking for excuses ‘not to achieve this, or achieve that’ and provide insecure and superficial reasons to do things unnaturally. Your body has plenty of chemicals to make you grow. It’s has it’s own chem lab. Feed it, train it, and it will grow. But when I say train, I mean you train like Zeus, Mars, like a Spartan in battle. None of this unfocussed and painless crap. It this rant made anyone annoyed with me, it probably applies to you.
      It wasn’t directed at anyone, except the weak-minded. I’m a realist. You don’t know what you’re capable of until you’ve done it. If you’ve got 16inch arms at the moment, good for you, that’s good. But don’t make yourself weak buy trying to attack a theory you haven’t tested yet. You may get 19inch arms naturally. Study your craft more. Learn what your body needs. Don’t even think about roids if your not big, not until you’ve blitzed yourself to a good size and fat percentage and then want to go pro.
      Good luck

      • Justin Oct 3,2014 at 11:47 am

        I call bs on you Daniel. Your last sentence sounds like a total current or ex roider. Nice try though.

  • Feon2 Aug 16,2011 at 4:48 pm

    This is so true. 15′ arms are impressive. I only have 9 inch arms.

    • Shad Oct 19,2011 at 1:49 pm

      Why do some people actually most people believe attaining 20″ inch arms naturally out of the question? Sure many, many people won’t even get in the ball park not even hitting 15 or 16″ inch arms l. Personally I believe its possibly I’ve seen kids with 18″ arms drug free and not adults! Steroids no they start young and have great genetic with probably a good diet. I’ve able to gain muscle on my arms 16″+ their not huge nut much bigger than what I started with and . These people that its impossible say that because they can’t achieve it they find reason why they can do it and they (some people onthat this forumforum page) can’t. All this forum is a sob story for the weak. Prove me wrong I have many bodybuilders to show

  • Mathew L. Jul 26,2011 at 10:57 pm

    I have been reading all these comments on here and I am not sure if my arms are small or not. My wife tells me that I am Body dismorphic when it comes to my body. People say I am a big guy but I don’t see it. I just measured my arms and they are 17 3/4? hey look tiny to me. what am I doing wrong? You can look at my web site and see pics of me.

  • Bill Jul 17,2011 at 3:38 pm

    Park wasnt natural. He admitted to using AS. Its debatable if Grimek was natural as he trained at York under Hoffman who had the whole weightlifting squad on AS. Reeves was more likly natural but i doubt his arms were over 18″ in contest condition. Maybe bulked up they were.

  • Chris K Jul 6,2011 at 3:47 pm

    Im 52 yrs old, been working out since March 2011. 5ft 9″ 212lbs, 23% body fat, triceps pushdown 200lbs x 8 for 3 sets, bench 220. My arms are 16.5 pumped up natural, I think 19-20 is realistic in about 1-2 years.

    • billy bob Feb 27,2012 at 12:01 am

      nope nope nope, your quite old and ur hormone levels are as barren as water in a Nairobi desert, if you have 16.5 inch arms at 23% bodyfat realistically they would be 15 or so at sub 10% fat levels, you should really be looking to cut down on your weight because as of right now health should be your biggest priority and you can stand to drop a few inches off your waist. Forget about getting 20 inch arms or 19, i bet your arms right now have no definition or shape due to all the fat and water that is covering them, please a 15 inch arm with shape and cuts is much more impressive-quality over quantity.

  • Rick Gonzalez Mar 25,2011 at 4:30 am

    When you measure the biceps your also measuring the triceps, so if you want big arms you really need to hit those triceps… also helps if you have good genetics.

    I’ll be 50 this year (9-30-61) and I can bench 315 and I have 17″ arms and I’m only 5’7″. Like I said before…genetics. The last time I had my body fat measured I was at 17% but that was a few years ago but I know that I’m less than that now.

    • John South Oct 4,2013 at 10:04 pm

      Problem is you’ll lose an inch or two getting into contest shape. Oops

  • dave Feb 9,2011 at 11:24 pm

    I am all natural! I do believe when you say you have to have more bodyfat to have big arms. I am currently 69″ tall and weigh bout 290 at the moment trying to cut down. I have 22-23 inch arms NATURALLY 30 inch thighs and 54 inch chest been working out hard for quite awhile, people never trust me when I say I do not take anything but the honest truth is that I don’t.

    • Mick Madden Feb 11,2011 at 2:01 pm

      Words don’t mean much when it comes to claims. No offense to you Dave, and this isn’t meant as a rip on you, but I’ve seen many people claim many things. I’m still waiting on pictures or videos from most.

  • A. Twat Dec 7,2010 at 8:29 pm

    i always thought that arnies arms seemed small

  • Mick Madden Nov 18,2010 at 5:10 pm

    Hi Gator,

    If you get a chance post a pic on the forum:

  • Gator Nov 18,2010 at 3:13 pm

    I have been lifting for 24 years, and the biggest I could get was 19 3/4. I weigh 220 and right now have 19″; I had to take a few years off due to a surgery but I have 19″ arms, 51″ chest, 31″ thighs and a 34″waist.
    And I can send Pics with the measurements.

  • Mick Madden Oct 13,2010 at 3:14 pm

    Hi Gary,

    I have many natural friends who compete and it’s very rare to see a ripped natural arm above 16.5″. 15″ arms are very good, especially if you have low bodyfat.

    The only way a natural is having arms over 20″ is if his bodyfat is very excessive.

  • Gary Oct 12,2010 at 3:00 pm

    That’s very reassuring. I have been lifting weights for years and my arms only measure at 15 inches. I read so much about other ‘natural’ bodybuilders that they have 18-20″ arms and I felt like: ‘What’s wrong with me and my routine?” I am 5’6″, 145 pounds, 8% body fat, 43-4″ chest, 29″ waist and 23″ thigh. What do you think?

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