Tfw 13.5 inch arms

>tfw 13.5 inch arms

What can do to them bigger other than hitting biceps once a week?

8
HOUR
ARMS
C'MON

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

Hit biceps three times a week.
Work your triceps.

Which exercise should I replace them with?

C'MON

Pls help

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

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

How long do you train?

Bout tree fiddy

1hr 15min

...
When did you start lifting?

7months ago. Why?

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.

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.

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

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.

hitting biceps twice a week

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

yeah Im waiting to see that citation