Some people will doubt the validity of our "Add an Inch to Your Arms…In a Day" program. Stale biceps and triceps that they think have long since plateaued have turned them into growth cynics. But growth happens during this program, period. Your ability to sustain it long beyond your first rep, however, depends on how well you stick to the following training, nutrition and supplement guidelines.

Nutrition Guidelines

You should also maintain a higher carb diet for the next couple of months to keep your arm muscle cell fibers full. This will keep muscle glycogen levels, and therefore muscle cell volume, high. Be sure to consume 2-3 grams of carbs per pound of body weight per day. That's 400-600 grams of carbs for the 200-pound bodybuilder. And also be sure to drink plenty of fluids. Shoot for about 1-1.5 gallons of water each day. This will ensure that there's plenty of water to keep your muscle cells full for better sleeve-busting growth.

Training Guidelines

As far as future training goes, give your arms about 5-7 days of rest from solo training after completing this program. Then return to your normal arm training plan. If you want to go through this again and see if you can put even more size on, we suggest you give yourself at least a good two months before a second go round. Anything more frequent than that could lead to overtraining, or even injury.

Supplement Guidelines

During the maintenance phase, you'll continue taking the same supplements but since you will have gone back to a more conventional training program, the doses and timing are altered. Follow this outline to help maintain your newly-minted bi's and tri's.

Single-Leg Row