Arm Exercises

Add 1" to Your Arms in a Day

In 2004, Muscle & Fitness published a workout that shook up the bodybuilding it's back, and better than ever.


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It generated tremendous controversy and curiosity in gyms around the globe, and had even experienced lifters questioning whether it was possible to make such enormous progress to your arms in as little as a day’s time. It was our July 2004 program, designed to add an inch to your arms in 24 hours—and yes, it really worked.

Your Arms Will Swell

In case you missed it the first time around, we dusted off this routine and updated it based on nearly a decade of more in-the-gym experimentation for even better gains. We can’t promise that you’ll see a full extra inch on your pipes, but if you follow our directions correctly, you should get close. In fact, if you gain anything less than half an inch, you’ll know you did something very wrong. Along with that guarantee we’ll give you another one: you will be sore. But within four days—after your bi’s and tri’s have had a chance to recover—your arms will swell to where you’ve never seen them before. 

The Program

You’ll need to set aside five consecutive hours to be near weights so you can train. For this reason, our routine is probably best done on a weekend or other day you’re not working and is ideal if you have a home gym or some basic free weights in your house. You’re going to complete 60 total sets over the course of the day, broken down into three 20-minute blocks done every hour. During each 20-minute period, you’ll do 1–3 supersets for the biceps and triceps. Of course, this won’t take a full 20 minutes to perform, so you’ll rest and go about your day from whenever you finish until the next 20-minute block begins.

At first, these rests will seem long. Obviously, 15 minutes or so (whatever time is left after you’re done with your supersets) is more than enough time to recover. But by the third hour, you will be begging for longer breaks. Choose your weights appropriately, as you are better off starting lighter and adding weight as you go rather than going too heavy and then having to reduce it. Each 20-minute cycle contains a different set of exercises and a different protocol.

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