Add an Inch on Your Arms in a Day
Back in the late 1980’s when I started bodybuilding I picked up a bodybuilding magazine one day that had written on the front cover Add an inch on your arms in a day. Wow I thought and so did a bunch of my bodybuilding mates. We all thought that even if we tried this routine and it didn’t add an inch but just a half inch or even just a quarter inch in just one day that would be amazing. So we reread the article over and over again and organized a day on the weekend to get together and give it a try. It was a great day of bodybuilding camaraderie that I will never forget. So let me explain what you have to do.
The Add an inch on your arms in a day article was very specific and to follow the program as laid out in the magazine you will need to prepare a few things before you get to the gym on that day and carb load before the scheduled workout day.
Firstly to add and inch on your arms in a day you need to take a week off training, yes a week. I know it sounds like a lot so it’s entirely up to you whether you do it or not but hey, it’s just one week out of your life, what’s the worst thing that can happen? On the two days prior to your inch adding workout day you need to seriously carbohydrate load your body with 6 good meals per day loaded with complex carbohydrates and protein. My suggestion is to load up on several different types of complex carbohydrates like rice, pasta, oatmeal, bread and potatoes. The reason for this is they all have different ratings on the glycemic index and some burn faster than others. This wasn’t mentioned in the article but I like to take my complex carbs from numerous sources to allow the body a variety of slightly different energy forms to work with.
So you have taken a week off training all together, you have carb loaded for 2 full days and your glycogen stores within your muscles are at 100% full. Since you are so well rested and fully carb loaded you are ready to assault your biceps and triceps and add an inch to your arms in one day.
You will be in the gym for 8 hours so you are going to need to take whatever you need for that time and I mean food and lots of it. You will need precooked chicken breasts, precooked lean beef preferably minced, tuna or what ever fish you like, potatoes, rice and a bucket of whey protein powder to mix with water and glucose powder. After eating a high calorie, high complex carbohydrate breakfast and precooking your essential food for the day it’s time to hit the gym and add an inch on your arms in a day.
The following sets are to be performed after an adequate warm up of both your triceps and biceps and then you will use a medium heavy weight that you can get the necessary number of reps for that given set almost till the failure point but not quite to failure.
9am.
Triceps pushdowns 2 sets x 10 reps
Lying triceps extensions 2 sets x 10 reps
Standing barbell curls 2 sets x 10 reps
Seated dumbbell curls 2 sets x 10 reps
Your workout should take no longer than 20 minutes and immediately after your workout you need to take a protein shake with 2 scoops of protein powder in water with 20 grams of glucose powder.
10.30am.
Eat meal 1 chicken breast with potatoes and drink plenty of water throughout the day also.
11.00 am.
Triceps dips seated between 2 benches 2 sets x 12 reps
Close grip bench presses on smith machine 2 sets x 12 reps
Bicep cable curls 2 sets x 12 reps
Dumbbell concentration curls 2 sets x 12 reps
Protein shake immediately after workout same as before.
12.30pm.
Eat meal 2 beef and rice meal and drink plenty of water.
2pm.
Rope pushdowns 2 sets x 15 reps
Lying triceps extensions on decline bench 2 sets x 15 reps
Standing dumbbell curls 2 sets x 15 reps
Seated preacher curls 2 sets x 15 reps
Another protein shake same as before after workout.
3.30pm.
Eat meal 3 fish and potatoes meal with water.
4.30pm.
Lying triceps extension 2 sets x 10 reps till failure
Reverse grip tricep pushdowns 2 sets x 10 reps till failure
Tricep kickbacks 2 sets x 10 reps till failure
Standing barbell curls 2 sets x 10 reps till failure
Seated incline dumbbell curls 2 sets x 10 reps till failure
Dumbbell concentration curls 2 sets x 10 reps till failure
Another protein shake same as before.
5pm go home and eat another beef and pasta meal.
The next day your arms will be very swollen and in pain, perhaps in even more pain on the following day but this is normal. Take another full week off training to fully recover and then resume your normal training schedule. To add an inch on your arms in a day it is vital to stick to the program as I have described. It takes a lot of hard work and a fair amount of eating on that day while at the gym however you should be eating 6 meals per day everyday if you are serious about bodybuilding.
To be honest when I did this routine to add an inch to your arms in a day my arms were in pain and swollen for almost a week but when they were fully recovered I had gained a half inch around my arms and I was very happy with that. All my training partners reported gains as well but one of my friends says he did gain an inch on his arms after the swelling had gone down. So I truly believe it is possible for some people to gain an inch on your arms in one day but of course this would not happen all the time or for everybody.
This extreme training routine is the sort of workout you might do once per year to really shock your arms into growing any more often than that would quickly lead to overtraining. The key is to be fully rested before the workout and to take a plenty of time to rest and recover after the workout for a week afterwards and in that week you need to keep up a solid intake of at least 6 meals per day of high quality protein and complex carbohydrates to achieve your goal.
Adding an inch to your arms in a day might not work for everyone but if you are a keen bodybuilder and like to experiment with your body and your training I would recommend this workout. Like I said earlier, I had a great day performing this routine with my close bodybuilding mates when I was still a teenager and it was one of the things I can clearly remember enjoying over my 20 years as a bodybuilder. I hope you enjoy this crazy workout as much as I did and good luck with adding that all important inch.