Sep 202009
Also any suggestions for sets and reps etc. Also how often should i increase the weight. will any other workouts such as push ups, chin ups help
Im 16 yr old guy if that helps
One Comments to “How Long Untill I See An Increase In The Size Of My Arms If I Lift A 12kg Weight Bar?”
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Well, 60% of the ‘size’ of your arm is actually your tricep. With a bar you can alternate between bicep curls and skull crushers easily, also do a military press for your delts.
Pick a weight that you can do 8-12 reps of for 3 sets. Increment it slowly maybe a kilo every session to start if you’re training regularly. When you get to 40kg’s it slows down quite a bit.
I usually do about 30 supinated grip chins and 20 pronated right after a bi/tri workout just to push myself a bit further.