I was amazed today when I measured my arms because they feel bigger. I am finally rocking 16s cold, after not being able to add any size to them for 6 months, extra 0.5 inch showed up. Needless to say I didnt have all that much progress in some parts of the body at all over half a year, not much growth, but the scale needle did climb up.

Thats within 2 weeks - major growth spurt even given the fact that I am in the cutting phase.

The culprit was the diet - not enough protein. I went beyond 1 gram per lbs and started doing curls (before that mostly did compound movements to work biceps), but it seems that triceps has grown as well.


If you guys are struggling to gain size, diet is always the first place to look into.



Happy to be in the 16 inch club.

Thanks for the advice bro. Soon to be in your club.

I know too little protein is my issue too. I'm gaining good size pretty quickly, but I know I need to up my protein to stop a plateau. Hopefully I can join you soon!