They tell me it's utterly impossible and I'm full of shit. And those are the comments fit to print.
The concept of adding up to an inch on your arms in a single day sounds like a myth as big as Moby Dick. However, although there's no scientific literature backing up the protocol, I've personally helped hardcore lifters looking for a challenge use this method to annihilate the status quo on arm day.
Conventional methods yield conventional results. The question is, are you willing to try the unconventional? And even if you're willing to try it, do you think you have what it takes to survive?
What's In An Inch?
I made believers out of dozens of athletes when I started running "Inch-on-Your-Arm Clinics" a number of years back. Granted, not everyone gains a full inch—only a select few cross that threshold—but most people I took through the program gained between one-half and two-thirds of an inch. It's a ridiculous-sounding protocol, but one that stretches the tape measure like never before.
Be forewarned: To get results like these, you'll have to cram a month's worth of arm work into one outrageously grueling day.
Muscle growth occurs in a number of ways, including cell volumization, fascial stretching and release, and increasing the size of each contractile protein. The first mechanism is all about getting a ludicrous muscle pump, while the last is brought about by traditional strength-training principles. We're really focusing on the first mechanism of growth here, although this routine certainly includes elements of all three.
This workout routine is so intense it will literally force your arms to grow in a single day. It will be a day of Armageddon, but I encourage you to measure your arms—both before starting and a week later—to determine exactly just how much new raw size you've added.
Chances are you'll never have felt muscle soreness like this before. In fact, because of the degree of DOMS created, this approach is not recommended for beginning or intermediate lifters.
Get Ready To Grow
Your journey to bigger arms starts a week before Armageddon. Overcompensating on nutrients and rest are the best ways to set your body up for growth. For a full seven days before you try this workout, you're going to up your caloric intake by roughly 33 percent.
For some people who eat clean, this may not be too difficult; for others already taking in an abundance of calories, this can be more challenging. Increasing your food intake by a third may seem like you're at the dinner table 24/7.
Overcompensating on nutrients and rest are the best ways to set your body up for growth.
Here are a few guidelines to help ensure you consume what you need in preparation for the upcoming 10-hour arm workout.
- Make sure your daily protein intake is at 1.5 rams per pound of body weight each day. A 200-pound individual should be consuming 300 grams of protein for the week beforehand.
- Ensure your carbohydrate intake is at least 2.0 grams per pound of body weight each day. That same 200-pound man would consume 400 grams of carbs for the full week.
- Take in at least 18 calories per pound of body weight daily. For example if you weigh 200 pounds, you should be getting at least 3,600 calories per day the week leading up to arm day.
- The balance of your calories should be from dietary fats. That's 800 calories for the 200 pounder, or just less than 100 grams.
Your Armageddon Schedule
Before starting the workout, you'll want to have an early breakfast, about 1-2 hours before you train, to get you primed and ready for your workout.
6:30 A.M.
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or Juice or Gatorade G2)
Chicken
(8 oz. if under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
Ground Beef
(8 oz. If under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
iSatori Hyper-Gro
(If your body weight is less than 130 pounds, use 1 scoop; if over, use 2)
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or juice or Gatorade G2)
7:30 A.M.
Arrive at the gym and take your pre-workout supplement. You're going to do short workouts every 30 minutes, so bring along some items to pass the time—cell phone, charger, lap top, or books.
In your gym bag, pack chalk, straps or gloves, towel, extra shirt, two shaker cups, a mass gainer—I recommend Hyper-Gro because it's fortified with Bio-Gro—your favorite pre-workout, and two bags of rice cakes.
8:00 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Seated Dumbbell Curl/Cable Push-down
8:30 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Note: Consume your first Hyper-Gro shake (if your body weight is less than 130 pounds, use one scoop; if over, use two).
9:00 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
9:30 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Skullcrusher
10:00 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
10:30 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Note: Consume a Hyper-Gro shake. If your body weight is less than 130 pounds, use one scoop; if over, use two.
11:00 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Incline Dumbbell Curl
11:30 A.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Noon
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or Juice or Gatorade G2)
Chicken
(8 oz. if under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
Ground Beef
(8 oz. If under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
iSatori Hyper-Gro
(If your body weight is less than 130 pounds, use 1 scoop; if over, use 2)
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or juice or Gatorade G2)
Note: Take a pre-workout—I love Pre-Gro—if desired.
12:30 P.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
1:00 P.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Standing Barbell Curl
1:30 P.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
Note: Consume a Hyper-Gro shake. If your body weight is less than 130 pounds, use one scoop; if over, use two.
2:00 P.M.
BodyFit
$6.99/month- 2,500+ expert-created single workouts
- 3,500+ how-to exercise videos
- Detailed workout instruction
- Step-by-step workout tips
- Training at gym or at home
- Access to Workout Plans
- Access to Bodyfit App
- Store Discounts
Already have a Bodybuilding.com account with BodyFit? Sign In
What comes with BodyFit?
- Instructional Videos
Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.
- How-to Images
View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
- Step-by-Step Instructions
Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.
2:30 P.M.
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or Juice or Gatorade G2)
Chicken
(8 oz. if under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
Ground Beef
(8 oz. If under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
iSatori Hyper-Gro
(If your body weight is less than 130 pounds, use 1 scoop; if over, use 2)
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or juice or Gatorade G2)
4:00 P.M.
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or Juice or Gatorade G2)
Chicken
(8 oz. if under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
Ground Beef
(8 oz. If under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
iSatori Hyper-Gro
(If your body weight is less than 130 pounds, use 1 scoop; if over, use 2)
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or juice or Gatorade G2)
6:00 P.M.
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or Juice or Gatorade G2)
Chicken
(8 oz. if under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
Ground Beef
(8 oz. If under 130 lbs., 12 oz. If over)
Pasta
((or rice) 1-1/2 cups if under 130 pounds, 2 cups if over)
iSatori Hyper-Gro
(If your body weight is less than 130 pounds, use 1 scoop; if over, use 2)
Eggs
Scrambled Eggs
(Egg whites)
Potato
(Baked)
Sour Cream
(Light)
Banana
(Medium)
Water
(or juice or Gatorade G2)
7:00 P.M.
Post-workout arm measurement.
Armageddon Wrap-Up
Once you've completed this full-day arm assault, you should refrain from training your upper body for four days, and measure your arms again to see your final results. Once you've done that, it's back to normal training. Now best of luck, and let me know in the comments if you make it through this massive arm attack!