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

Science Weighs In

Other scientific studies regarding this kind of workout simply don't exist. In the scientific community, the only people crazy enough to try this were in the lab with me that day. Yet some explanations could theoretically be responsible for the gains.

Let's first look at mechanisms for muscle hypertrophy. We know that muscle size increases by increasing the thickness of the myofilaments, or protein strands, within the contractile portion of the muscle. We also know that the number of myofibrils, the contractile structure made up of myofilaments, increase with training. Some research has shown that it may also be possible for muscle fibers themselves to split, known as hyperplasia, after which the new fibers increase in size, although this hasn't been well documented in human beings. Lastly, the entire cellular structure -- all the proteins, cell walls and other material that supports and anchors the contractile machine itself -- increases in overall size and thickness via training.

So we know we can increase fiber thickness, but can it be done as quickly as on this program? Technically, no.

Swell Gains

The most logical explanation for our gains lies in the way the body handles injury to a cell. When a muscle is damaged, it's swarmed with new satellite cells that go to work rebuilding the tissue. At the same time, swelling begins to occur from increased water retention by the muscle fiber itself. This water retention appears to stay for a few days or more with very heavy resistance training. In fact, participants in a 1998 training study were reported to maintain tissue swelling for up to seven days post-exercise! Over a long enough period, however, the cell would surely return to normal size.

Thus, swelling seems to be the culprit, but the story doesn't end there. The permanent effect -- the reason we seem to have been able to hold part of our gains (one-quarter- to a half an inch) for several months at the time of this writing -- is from our continued training. Since returning to our normal training programs, we've maintained the size, meaning we've maintained the overall volume of the tissue simply because we began another breakdown process before the muscle fibers completely returned to normal. In the long run, this may pose a problem, as effects of the swelling-repairing process can overcome your gains if you don't strike the proper balance of training and recuperation. That's a matter of ongoing scientific discovery.

In the meantime, I would suggest attempting this program only at three-month intervals, taking a full week off before resuming any exercise in which the arms play a significant role. Needless to say, don't train if you still feel pain or tenderness or show marked bruising or swelling.

An inch in a day? As farfetched as it may seem, it actually is possible. I lived it -- and now it's your turn to try it for yourself.