Arm Exercises

A Complete Guide to Gaining One Inch in One Day

Try it for yourself—an amazing and effective arm program that'll stretch your sleeves in one day.


How to get bigger arms - bicep workouts

A little more than 10 years ago, when I was in the prime of my lifting career, I tried an arm program that purported to add an inch in size in 24 hours. Being young, ambitious and looking for every possible way to get huge, my lifting partner and I set out to tackle this insane nine-hour, 90-set workout.

In short, we performed three triceps/biceps supersets every hour on the hour and two supersets on the half-hour, from 9 a.m. till 6 p.m. Combined with an elaborate eating plan, serious muscle soreness, nausea, light-headedness and overall malaise, we proceeded to train like maniacs to gain that inch. And we did! In fact, two weeks later, we still had nearly three-quarters of an inch remaining.

A few thousand hours of schooling, research and training later, I decided it was time to ask why, and more importantly, to see if we could replicate the results in a lab setting while using a less-intensive program. We decided that to do this routine in about half the time, we'd need to do two-thirds of the original volume to produce a similar effect. I and four other men, regular lifters ages 22-35, took on the daunting task of doing 60 sets in five hours. This is our journey.


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