How to Gain 2 Inches to Your Arms in 60 Days is definitely a dream come true for most aspiring bodybuilders out there. The addition of a single inch to the arms is considered equivalent to gaining 5 inches in the chest or 6 inches in the thigh.
Such is the degree of difficulty in developing the arm muscles (especially after reaching the plateau-stage).
So, why is the bicep and triceps muscle so tough to develop in the first place???
Well, this is an issue that we shall discuss later in this article. Nonetheless, it has a lot to do with modern day muscle building techniques clashing with the old school bodybuilding techniques.
So, which one of the two training methods is better for gaining the missing inches to your arms???
To know the answer, simply read through the entire article:
Contents of How to Gain 2 Inches to Your Arms in 60 Days Article:
1) What are the Main Muscle Groups that Comprise Your Forearms?
- The Forearm Muscles
- What are Your Forearm Muscles Used For?
- What are the Forearm Muscles Located Close to the Skin’s Surface?
- What are the Forearm Muscles Located Far Away from the Skin’s Surface?
2) What are the Main Muscle Groups that Comprise Your Upper Arms?
- How Do You Suffer an Arm Injury?
- How to Detect that You are Indeed Suffering from Upper Arm Injury?
- How to Keep Your Upper Arm (Biceps & Triceps) Injury Free?
3) Why is it So Difficult to Gain Inches to Your Arms?
4) What is Old School Bodybuilding?
5) What is Modern Day Bodybuilding?
- Main Characteristics of Modern Day Bodybuilding
- What are the Differences in Modern Day Bodybuilding & Old School Bodybuilding?
- Which is Better of the Two – Old School Bodybuilding or Modern Day Bodybuilding?
6) Old School Vs Modern Day Bodybuilding – Which is Better for Building Arms?
7) Killer Tips to Gain 2 Inches to Your Arms in 3 Months
8) How to Gain 2 Inches to Your Arms in 60 Days – The Final Verdict
What are the Main Muscle Groups that Comprise Your Arms?
The muscles of your arms extend from the shoulder all the way to your elbow area. They are responsible for maintaining optimal movement of your upper arm by coordinating it with the shoulder muscle.
The lower section of the arm comprises of muscles that start from the elbow and end at the wrist area. These are responsible for the movement of your fingers & thumb.
The Forearm Muscles and Their Uses:
Muscles in the forearm stretch from the elbow to the wrist. There are 20 different muscles in total. They allow you to move your arm from the elbow. These muscles also help you move your fingers and thumb by mobilizing the wrist.
Attached to your elbow and wrist via tendons, these muscles help perform complex and delicate movements alike. Delicate movements include moving your fingers and complex include performing pull-ups or gripping a barbell.
What are Your Forearm Muscles Used For?
>>> These muscles are used for moving your hands towards and away from your own body.
>>> The movement of your thumb and all the four fingers is controlled by the muscles present in your forearms.
>>> You can also alter the movement of your palm via these muscles.
>>> The joints of the fingers and thumb are controlled via these muscles.
>>> Flexing and straightening the arm at the elbow is also controlled by the forearm muscles.
>>> Raising your arm as well as the palm upwards is also an action of the muscle group present in your upper forearm area.
What are the Forearm Muscles Located Close to the Skin’s Surface?
The Lower Forearm Muscles:
The muscle groups that start at the underside of the elbow extending all the way to the inside of the wrist include pronator teres, flexor carpi ulnaris, flexor digitorum superficialis, palmaris longus and flexor carpi radialis. These are usually visible on the surface of the skin.
The Upper Forearm Muscles:
The second muscle group is located on the upper portion of the forearms. These too are usually visible under the skin’s surface. These include extensor carpi ulnaris, anconeus, extensor digiti minimi, extensor carpi radialis longus, extensor digitorum communis and extensor carpi radialis brevis.
What are the Forearm Muscles Located Deep Inside the Skin’s Surface?
The Lower Forearm Muscles:
Right below the above mentioned muscles are yet another series of muscle groups. They sit deep within the surface of your skin and are attached to your bone. The following three muscles sit on the inside of your forearm – pronator quadratus, flexor digitorum profundus and flexor pollicis longus.
The Upper Forearm Muscles:
Then there are the muscles located deep within the forearm but lie on the topmost portion. They are well beneath the frontline muscles that are visible to the naked eye when flexed.
There are a total of five muscles. These include supinator, abductor pollicis longus, extensor indicis, extensor pollicis brevis and extensor pollicis longus.
What are the Main Muscle Groups that Comprise Your Upper Arms?
The muscles in the upper part of the arm consist of the bicep and the triceps. These muscles travel from the upper elbow all the way till the shoulder area.
Here are the following muscles that are located in your upper arms.
Triceps: Popularly known as the triceps brachii, this muscle starts right above the elbow area. From there on it merges all the way to your shoulder muscle. As per some experts, the triceps makeup ‘two thirds’ of your upper arm size.
Biceps Brachii: This is also termed as the bicep muscle that is present on the top portion of the upper arm. This brachii is close to the skin’s surface.
The Middle Biceps: This is also known as the brachialis muscle. It is located right underneath the Brachii muscle. Some also term it as the middle bicep muscle.
Inner Bicep Muscle: This is the third and final layer of muscle that joins the scapula. It is termed as coracobrachialos muscle. This is the deepest layer of bicep muscle in the upper arm area.
How Do You Suffer an Arm Injury?
There are several reasons why you end up injuring your arm while exercising. The most important reason is over-training. Basically, when you lift more weight than what your upper arms can handle, it leads to a muscle tear.
This is when all your ambitions to develop Popeye arms get trashed.
Muscle Overload: So, as I have explained above, when the strain placed on your upper arm is way too much for it to handle, the fibers start to tear. Straining a bicep or triceps muscle is bad but tearing the muscle itself is really bad. So, avoid ego lifting while increasing your arm size.
Muscle Breakdown Disease: This is a rare condition that is also termed as rhabdo. This is a result of continuous overtraining of the muscles. Here, your muscles continue to break down and cannot rebuild themselves.
How to Detect that You are Indeed Suffering from Upper Arm Injury?
If your upper arm area experiences injury then, you need to get it checked by a trained medical practitioner. In certain severe cases (such as a muscle tear), you may be asked to undergo an MRI scan.
Well, here are a few tell-tale signs of upper arm muscle injury:
>>> Your arm may feel stiff and not as supple as it was before you started to exercise.
>>> It is quite possible that pain would start to initiate from the muscle area. It may be a throbbing pain that initiates from the bicep or the triceps.
>>> Slow and lingering pain in the upper arm region may intensify into sharp and excruciating pain. You may feel as though needles are being pressed into your arm.
>>> Your upper arm may have red welts. These are visible to the naked eye.
>>> It is quite possible that post the exercise session; your upper arm may experience bruises.
>>> The normal range of motion may be reduced dramatically.
How to Keep Your Upper Arm Injury Free?
>>> Always try and warm-up before initiating your weight training session. When your muscles are warm, the chances of injuring them are very low.
>>> If you are suffering from an upper arm injury, you should rest. Avoid exercising for a few days. At the same time, you should place ice packs on your injured arm. Elevate it and apply compression bandage.
>>> In case you like the natural methods for treating arm related injuries then, opt for acupuncture. Poking needles may seem ghastly but they do relieve excruciating pain.
>>> An injury to the upper arm can be cured via the aid of physical therapy sessions. Nonetheless, you need to consult your medical representative before initiating this process.
>>> If your bicep is torn then, surgical procedure to sew the torn muscle may be the only option available.
Why is it So Difficult to Gain Inches to Your Arms?
Developing the thigh, chest, shoulder and even the upper back muscle is way easier than adding a measly inch to your upper arm. The main reason why you cannot add size to your biceps is because your fundamentals are wrong.
Training the biceps and triceps is way different and far more technical than training any other part of your body. The only other body part that may be tough to develop is the calves. No other body part is as tough to develop as the upper arm.
So, if you are still wondering why some of the popular bodybuilding idols have massive arms and a slim waist is because they have perfected their workout technique.
Taking cue from this statement let me divulge the main reasons why your arms are not growing:
Train Twice a Week NOT Thrice a Week:
The upper arm muscles are small in size and quite complicated in their structure. They get damaged (muscle fiber tear) very soon and repairing these torn fibers takes time (rest and exercise).
This is why you need to exercise your arms twice every week. This ensures that the muscles in the upper arm area get at least two days to recover.
An exhausting arm workout requires you to recoup the torn muscle fibers. So, a two to three day gap is vital. When you work on your upper back, your biceps are worked upon. When you exercise your chest then again, your triceps is worked upon.
I (LeanAndFit Review Staff) never said that you need to exercise your arms once a week. Exercise the arms twice a week but not thrice or four times a week. If you overwork your biceps/triceps, this shall negate the natural repair process. This in turn shall shrink your arms instead of growing them.
Train Your Large Muscle Groups to Gain Bigger Arms:
It is a myth that you need to train your arms like crazy to gain inches to your biceps. In reality, the growth of your arms travels from your trunks. Simply put, you need to train your thigh muscles optimally in order to gain the much-needed muscle mass to your arms.
At the same time, you also need to include deadlifts to your workout routine. You should deadlift twice a week to release growth hormones. When they are released, your entire body gains lean muscle mass. This is how you add inches to your arms without working doubly hard on them.
Stop the Swings & Jerks:
There is lack of variation when it comes to building your bicep or triceps. For biceps, you can only go up and down the elbow joint. The same rule applies for triceps (although you have better range of motion for triceps).
So, in order to develop your upper arm muscles, you need to perform the bicep curl and triceps extension optimally.
Here are a few tips to avoid wasting your time at the gym:
@ Maintain optimal form while training your arms. Basically, you need to keep your body stationery while training your upper arms. So, unnecessary bending of the back and shoulder joints needs to be avoided.
@ Maintain a firm wrist and avoid moving it as you train your arms. This helps maintain stress onto your arms that helps in its growth. So, keep the wrist rigid all the while. This also develops your forearm muscles.
@ Stop moving your shoulder and arms like a pendulum. Keeping a straight back, pull back your shoulders. Your elbows should also be placed by your sides. This is when you perform bicep curls.
@ For triceps, you need to avoid moving any other part of the body except your elbows. Basically, maintain mind-to-muscle connection while performing both triceps and bicep exercises.
Learn to Squeeze and Pause:
When you want to build size in your upper arms then, you need to ‘pause’ on the top. In simple words, while performing bicep curls, you need to pause for a second and hold the position. This hold comes to play when you reach the topmost position of the curl.
After the pause, go back slowly to the starting position. The same rule applies when you perform triceps kickbacks, dips, or close grip bench-press.
Most people simply run through the bicep curl motion in a robotic manner. It is as though they want to ‘get over with the set’ in as short a time as possible. This fast-forward act negates growth in the arms.
The 45 Second Per Set Rule:
If you are performing skull-crushers for developing your triceps then, the duration of a single set should not be less than 45 seconds. Assuming that you perform 8 to 10 repetitions per set, a single repetition should last 6 seconds.
When you perform a repetition in a slow and steady manner, it leads to optimal muscle tear. Your form is also maintained. This is when you tend to break down both the ‘fast-twitch’ and ‘slow-twitch’ muscle fibers in your upper arms. The end result is bigger arms in less time period.
Most fitness enthusiasts complete a set in less than 25 seconds. So, the duration (for completing a single set) is way less than what is needed to gain lean muscle mass.
Incorrect Breathing Pattern:
Breathing out while lifting the weight up and breathing in while bringing the weight down is an ideal way to perform a repetition. Correct breathing pattern allows optimal flow of air from the lungs and help in blood circulation.
When your blood flow and lungs are filled to their maximum capacity, growth in muscles is hastened. Men and women at the gym however either hold their breath or inhale while lifting up. This retards growth in the muscles.
Sleep Well and Eat Right:
To add an inch or two to your bicep muscles, you need to sleep well at night. A disturbed sleep cycle implies that you are not allowing your muscle fibers to heal. This in turn implies that you shall not be able to gain size to your arms.
At the same time, eat a well-balanced diet. Ensure that you do not eat too much protein. 0.75 grams per kilogram of bodyweight is sufficient to add a few inches to your upper arms. Focus on consuming macros and include healthy fats into your diet.
An ideal meal includes a serving of lean protein, salad, greens, healthy fats and a smaller portion of carbohydrates. In reality, athletes and aspiring bodybuilders consume more than necessary protein. In turn they avoid consuming other vital nutrients that are necessary for muscle growth.
Stay Away from Stress:
It is sad but true. Athletes, who work hard at the gym and eat a healthy diet, still fail to build lean muscle. This is owing to the unnecessary stress that they take on a daily basis.
Anxiety and stress can literally steal the extra inch or two from your biceps. So, you need to keep stress at bay and focus on leading a positive and stress-free lifestyle.
What is Old School Bodybuilding?
Old school bodybuilding is a judicious mix of both volume and intensity. So, you club high intensity training with high volume training to get the maximum benefits out of your workout sessions. This in turn is helped via intermittent fasting and adequate rest periods.
Old School training regime was brought about in the 1970s as well as the 80s era. This was also termed as the golden age of bodybuilding. An ideal time period to add two or more inches to your upper arms is by including both high volume as well as high intensity training to your routine. This shall last not more than 3 months.
Here is how Old School Bodybuilding helps to Add 2 or More Inches to Your Biceps:
>>> You initiate a program that spans 12 weeks in total. This in turn is equivalent to 3 months.
>>> You include high volume training in the first week. The next week is followed by high intensity training. So, you alternate the weight training strategy on a weekly basis.
>>> In the first week, you train four times a week. In the second week, you take just one day’s rest and exercise the entire week. This routine needs to be followed (on a weekly alternating manner) for the entire 12 week training period.
>>> When you perform high intensity workouts, you focus on drop sets, negative reps, forced reps etc. This helps stimulate both fast twitch and slow twitch muscle fibers.
>>> High intensity training has a set that comprises of 5 to 6 repetitions. On the other hand, high volume training has 15, 20 and even 25 reps in a single set. This progression in reps happens as you progress through the program.
>>> The weeks wherein you perform high volume training, you take no more than 2 minutes of rest between each successive set.
>>> The weeks wherein you perform high intensity training, the rest period between each set never exceeds the 3 minute mark.
>>> As far as the meals are concerned then, you should have a high protein and moderate carb based diet. Lots of greens and fresh fruits need to be included in your meal plan.
>>> Cardio is not necessary.
High Intensity Training Vs High Volume Training – Which is Better?
High intensity training involves a single working set. Here, you use heavy weights. The high intensity training starts when your muscles have already achieved failure. So, you include forced reps or drop set to achieve the high intensity mark via 3 to 5 reps (in that particular set).
High volume training implies that you spend a lot of time at the gym. You also increase the rep range per set and lower the weight. Nonetheless, excess of volume training can shrink muscle size rather than increasing it.
If performed correctly, a combination of both high intensity and high volume training routine can make dramatic changes to your current physique/figure. You just need to know how to make it work for you.
What is Modern Day Bodybuilding?
The modern day bodybuilding started in the early 2000’s. This is an era when technology came to show its hideous face. Chemical based concoctions were introduced to those athletes that desired to develop their physique.
The introduction of chemical based growth hormones clubbed with various kinds of steroids helped bodybuilders achieve a mass monster physique rather quickly.
Nonetheless, it came with a hoard of side effects as well.
These included heart failure, kidney failure, liver malfunction, skin rash, loss of hair and permanent damage to the digestive tract. The most ridiculous aspect of modern day bodybuilding is the ‘bubble gut syndrome’.
Main Characteristics of Modern Day Bodybuilding:
@ The muscle size is way bigger than what it was during the days of the Old Age Bodybuilding (1970s and 80s era).
@ Use of chemically induced drugs to enhance the physique have become rampant. These were almost non-existent during the olden days.
@ Bubble-Gut Syndrome is a part and parcel of a present day competitive bodybuilder. This has shifted aesthetics to an all-time low.
@ You can build bigger muscle size in lesser time frame owing to the wide variety of supplements and power-foods.
@ Competition has become immensely fierce. So, the supplement industry is witnessing unprecedented growth.
@ Illnesses that sometimes result into fatalities are common in present day bodybuilders.
@ ‘Less Work & More Gain’ instead of ‘No Pain No Gain’ is the success formula for modern day bodybuilding.
Old School Vs Modern Day Bodybuilding – Which is Better for Building Arms?
The roots of bodybuilding can be traced back to the late 18th century. Nonetheless, when people say ‘old school bodybuilding’, they refer to the 70s and 80’s era that was glorified by aesthetic physiques – Arnold being a classic example of such a physique.
Modern day bodybuilding can be referred to bodybuilding that evolved during the early 2000’s. The introduction of high repetitions seemed to negate high volume training used in the olden days.
What are the Differences in Modern Day Bodybuilding & Old School Bodybuilding?
There are several similarities in both the old school as well as the present day bodybuilding techniques. After all, training muscles involve the use of free weights and machines. Nonetheless, there are differences that make each of the two techniques rather unique in nature. Let me walk you through these (the major ones) differences in brief:
The Rep Range and Body Part Training:
In the 70’s and 80’s era, bodybuilders used to train each body part as many as three times a week. In comparison to this, the present day bodybuilders never train a single body part more than once per week.
As far as the training is considered then, old school bodybuilders relied on volume training using heavy weights. The new age athletes rely on lighter weights and higher repetitions per set. The aim here (modern day bodybuilding) is to allow the muscle to recoup completely before training it again a week later.
Usage of Supplements & Steroids:
Nowadays, bodybuilders have started relying heavily on supplementation to develop lean muscle mass. So, they work less and try to achieve better results without putting in extra effort at the gym.
Compared to this, old school bodybuilders spent 2 to 3 hours at the gym every day to achieve their goals. The goal was to sweat it out in the gym to build muscle mass. So, in the olden days, stress was laid on working hard and eating right (not supplementations).
Performance Enhancing Drugs:
The use of anabolic steroids was limited during the old school bodybuilding days. While these were included in the lifestyle of professional athletes, the usage was grossly limited.
In today’s bodybuilding era, the use of performance enhancing drugs and anabolic steroids is rampant. Even a non-professional/hobby bodybuilder freely uses such drugs to enhance his/her physique in a relatively short time period.
The Shift towards Robotic Training
New age bodybuilders rely heavily on machine based training regimes. There are way more machines than body parts to be trained. Apparently, it helps in creating the desired definition for the trained muscle.
Old age bodybuilders relied heavily on free weights. They trained freely without laying emphasis on machines. This helped in developing a more aesthetic physique.
Which is Better of the Two – Old School Bodybuilding or Modern Day Bodybuilding?
It is a tough question to answer. Both the old school as well as the modern style bodybuilding has benefits attached. So, no single style of developing lean muscles can be considered perfect. A combination of both these methods should be an ideal way to develop lean muscle mass to add the missing inches to your biceps.
In many ways, the old school bodybuilding scores over the current methods. For a starter, the olden methods made you work harder at the gym. This in turn resulted in a far more aesthetic physique/figure.
The lack of supplementation and performance enhancing drugs negated the dreaded ‘bubble-gut’ syndrome. Olden day bodybuilders were also happier as there was less competition. They also seldom fell sick as they led a healthier lifestyle.
Killer Tips to Gain 2 Inches to Your Arms in 3 Months
Gaining two inches to your upper arms in 60 days is very much possible. You can achieve this aim at almost any age. The only catch here is that you need to have a clear-cut action plan to achieve your goals.
Here are a few tips:
@ Pre-Plan & Focus: Make sure that you have a goal set for the day even before you enter the gym. Simply put, you need to know what all exercises you are going to perform and the rep/rest range.
@ Incorporate Mind & Muscle Connection: The second aspect is to develop the much needed mind & muscle connection. You need to stop trying to complete the exercise and head back home. Make sure that your mind is where your muscle is.
@ Stop Ego Lifts: Just because other guys at the gym lift heavy does not mean you can do the same. Lift weights as per your personal capacity. Never follow others.
@ Two to Three More Reps Post Failure: Once your muscle has achieved failure, try two to three more repetitions. The extra reps are what helps your muscle grow. Use a spotter if you do not have the ability to complete the extra reps on your own accord.
@ HIIT & HVT Combination: Include both high volume as well as high intensity training to gain inches to your biceps. This implies using heavy weights with less reps and using light weights with high reps.
@ Eat Clean and Include Intermittent Fasting: Everyone who wants big biceps likes to eat healthy. Nonetheless, eating healthy is not enough. You also need to ensure that you include intermittent fasting to hasten muscle growth.
12 to 18 hours of fasting twice a week seems to work just fine to add those missing inches to your arms.
@ Don’t Forget a Good Night’s Rest: Believe it or not but your arms would never grow if you fail to rest adequately. The 8 hour a night sleep is an incorrect concept. An active athlete may require 9 to 11 hours of sleep at night. So, sleep is all about an individual’s requirement.
@ Hey! It’s Not a Big Deal: Quit worrying that you need to gain inches to your upper arms. Your muscles shall not respond if you are under stress. Be in a relaxed state of mind about your muscle gain goals. Enjoy the workout rather than taking it as a High School examination.
FAQ on How to Add an Inch to Your Arms
Q-1: How Long does it take to Grow Biceps by One Inch?
A-1: It all depends on your current training style, your diet and sleep cycle. If all three things are going well then, you should gain an inch to your arms in 2 to 3 week’s time. Nonetheless, if any one of these three vitals is missing then, your arms shall not increase in size.
Q-2: How Long does it Take to get 18 Inch Arms?
A-2: Wow, this is a rather tough one to crack. You need to first fully comprehend your current workout program. Thereafter, you need to carefully study your current diet and sleep routine. Then, you should measure your arm size.
For example, your diet and exercise routine is perfect then, it would take 2 months to add 1 inch to your arms. The first few inches are easy to gain. After a few months into the training, your arms reach a plateau stage. This is when you need to make changes to your current workout regime.
If you started bodybuilding today and your current arm size is 13 inches then, to reach the 18 inch mark, it shall take you 2 years. This is when everything is in perfect order – diet, exercise routine, sleep patterns and stress levels in control.
Q-3: How Long does it take for your Biceps to Grow?
A-3: The bicep muscle is smaller than the triceps muscle. Hence, it grows at a fairly slow speed. It can take up to 6 months for it to gain an inch. Nonetheless, if your diet, training, sleep pattern and stress levels are in control then, you can add an inch to your biceps in as less as 2 months.
Q-4: How do I know if My Biceps are Growing?
A-4: You simply need to keep measuring your arms using an inch tape every month. If the size increases after a few months, it is an indicator that your arms are indeed growing and vice versa. Maintain a size-chart by noting it in a piece of paper.
Q-5: How Long does it take a Woman to Build Biceps?
A-5: A woman usually takes twice as long to build biceps. On an average, a woman shall witness gains in her biceps after training it regularly for a period of 3 months. The training needs to be complimented by an excellent diet and perfect rest routine.
Q-6: Do my Arms Grow during my Rest Days?
A-6: Yes, they grow the maximum when you rest them. With correct nutrition and sleep, your arms tend to recoup. They do not grow when you train them. Training days tend to tear muscle fibers. Rest days help repair these torn muscle fibers and help your arms gain inches to their current size.
Q-7: How Long does it take for my Arms to Recover after a Grueling Training Session?
A-7: An ideal rest period post an arm exercise session is 48 hours. You should ideally avoid exercising your arm for the next 2 days post a training session. Basically, you should allow the muscle fibers in your arms to grow larger. This takes a minimum of 48 hours.
Q-8: Can I Gain 2 inches to my Arms using Dumbbells alone?
A-8: Yes, you certainly can. In fact, dumbbells are the best way to place additional stress on your bicep and triceps. Simply keep increasing the dumbbell weight to gain muscle size. You should also try and make changes to your reps. Increasing and decreasing the reps would help shock your arm muscles and help them grow.
Q-9: How long does Muscle Protein Synthesis Last after an Arm workout Session?
A-9: The average rest time period for the same is 2 days. Nonetheless, if you have recently started exercising then, your recovery period may be as long as 3 days. Advanced bodybuilders using supplements may recover in less than a day. So, it all depends on the total number of years you have put in the gym.
How to Gain 2 Inches to Your Arms in 60 Days – The Final Verdict
Gaining an inch or two to your upper arms is a task few bodybuilders can achieve. This is with special regards to when the ‘plateau stage’ has been achieved. After the initial pick-up stage (when you begin to exercise) has been achieved, the growth slows down.
After a year or two, it tends to reach the plateau stage. This is a stage wherein the growth stops. Unless and until you learn to change your bicep/triceps training strategy, the growth shall not happen. The change in training methodology is a well-kept secret that only the elite bodybuilders know.
I have placed a link to a special upper arm training program that has been compiled by a world leading bodybuilding trainer. You can look it up if you wish to grow your arms post reaching the plateau stage.
Even if you are a beginner, this program does help you increase lean muscle mass in your arms way quicker than any other bodybuilding training strategy available out there.
The ‘trick’ to gaining 2 to 3 inches to your arm is training smartly. You need to couple it with adequate rest and healthy nutrition. Achieving the 3 inch growth in your arm is definitely possible within the 2 to 3 month training period.