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

Let the Madness Begin

We exercised at 20-minute intervals, manipulating the number of sets and the muscles' time under tension each workout within each hour of the program. We chose only barbell and dumbbell exercises; since no one except the extremely dedicated (or insane) wants to hang out in a gym for five hours, this bad boy -- still five hours long -- is built for home. You'll need a bench, a set of dumbbells, a barbell and assorted weight plates.

Each workout is a superset (see "The 1-Inch-in-a-Day Arm Routine"). Don't rest between exercises for more than the time it takes to put one weight down and pick another up; take about 90 seconds of rest between supersets. It's critical that you move quickly so you have time to rest between workouts. The first group of exercises takes nearly nine minutes to complete, allowing only 11 minutes to prep for the second group of exercises; by the end of the day, those 11 minutes will feel like 11 seconds!

Control your rep speed as much as possible, and employ cheating for only the last rep or two. Choosing the amount of weight to use can be tricky, but follow these general rules of thumb: For each exercise, choose a weight with which you can get the prescribed number of reps and maybe one or two more, but no more than that. As a starting point, you could use 70% of your one-rep max for each move. Also realize that you may have to drop your poundages as the day progresses, but don't ever go so light that the lift is no longer challenging.

After the first hour, we were all up three-quarters of an inch relaxed, a half-inch flexed. Each hour, we re-recorded measurements. After our final sets, we were up an average of three-quarters of an inch flexed and 1 full inch relaxed. Of course, by the end of the program, brushing our teeth, scratching our backs and anything requiring the arms to flex less than 90 degrees was next to impossible. In fact, our arms were basically stuck at an isometric hold of about 120 degrees for the rest of the day.

Twenty-four hours later we measured again. Results for most had not changed, as we averaged a half- to three-quarters of an inch across the board both flexed and un-flexed. Good news, though: We'd all returned to almost full range of motion. By the end of the week, with no workouts in between, the group averaged between a quarter- to half-inch gain.