Add One Inch to Your Arms in One Month

The ultimate arm workout.

Add One Inch to Your Arms in One Month


The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

There are two likely mechanisms for the dramatic increases seen using this type of training program.

1) The first concept has to do with the natural process of protein synthesis throughout the entire muscle cell and its structural components, including the cell walls themselves, the connective tissues, and the contractile elements. However, with this specific type of stress, it appears that process is enhanced, likely due to the increased volume of training and our better understanding of the importance of supplementation and good nutrition.

2) The less complicated—but also less understood—concept is the process of cellular swelling that appears to maintain its overall characteristics without affecting muscle function. We know that under injury, including that from severe DOMS (delayed onset muscle soreness), the damaged tissue area swells significantly, generally limiting function, and as the swelling goes down, function is restored. The current thinking here is that if we catch the swelling at the right moment, somewhere after the pain subsides and full functionality returns, and we continue to train, we reap the benefits of the added tissue swelling. As we have proven time and again using serious volume training programs like this, if you hit those muscles regularly with proper rest, you maintain the size from both swelling and tissue development. So, we continue to drive the size of the muscle upward: a) if we tear down the tissue by enhancing the muscle-building process; b) provide just the right amount of rest; c) attack the muscle again with an appropriate volume that it can handle.

This program delivers the patented pump-pushing dropset and superset mentality, along with the foundational size-building method of time under tension (TUT). Alternating high- and low-rep sets, increased volume, and short rests provide the pump that make your biceps bulge and triceps terrorize without even flexing.


Click "NEXT PAGE" to continue >>