What if I was to tell you that you that it is possible for you to increase your arm size in one day? How about a half an inch? Maybe an inch?
Yep, it is possible and believe it or not, there is a way to add some serious size to your upper arms. And all within 24 hours. I remember my buddy at the gym telling me about this routine when I was in my early 20’s.
I didn’t believe a word he was telling me but one day, I decided to try the routine out.
We took about 4 days to prepare and we hit the gym on a Saturday. I have to admit, the workout was hard. But the results, were quite amazing to say the least.
Now, this workout is not for everyone and can only be performed once every two or three months. This is a tough workout that will leave your arms with a throbbing, muscular pump for the better part of a week. Therefore, it should only be attempted by serious weight trainers. Your training, eating, and supplementation has to be at optimal levels before you attempt this program.
So, if you’re serious about adding some size to your arms, please read on. Remember, this program is for one day only but you will be spending the better part of the day in the gym. If your not prepared to do this, you should not attempt the program.
Duration: 1 – 2 workout every two or three months
Goal: To enhance biceps and triceps growth using huge volumes and intensity
Rules First rule:
Do not train for at least 4 days prior to attempting this program. Yup, 4 whole days of doing nothing – Just resting. This program works best if your body is fully rested and primed to blast your arms.
Second rule: Concentrate on eating massive amounts of food. You will need to gather all of your resources in order to get the greatest benefit from this type of program. I’m sure you are aware that in order to build the optimal amount of muscle, you have to ensure that your body gets the optimal amount of food – Well, it goes double for this program.
One week prior to using the one day arm blasting routine, you will need to go on an eating binge. No, I don’t mean going to your nearest MacDonalds and stuffing yourself with quarter pounders. I’m talking about clean, muscle building food. Here’s what you can do – Schedule a “get big” day, usually one day ahead of the arm routine. Check this page out for more information.
Protein intake should be no less than 1.5 to 2.0 grams. Remember, you want to pump your body with top grade fuel. That means quality carbohydrates. You diet should be at in between 50% and 65% of high quality carbohydrates. Your going to need pleny of stored glycogen in your muscles for this program.
This fuel is vital if you ware to endure the assault on your arms. Plenty of pasta, rice, potatoes, breads, and other supplements are required for this carbohydrate loading phase.
Also, remember to consume quality fats such as flax and canola oil. Simply add a teaspoon to your protein shakes two times per day and this should do the trick. Fats are very important for hard working weight trainers so don’t neglect them.
Eat 6 to 8 nutritious meals every day to take in the necessary amount of protein and carbs.
I know, this may seem like alot but it is needed. Now in order to help you with the large protein intake, you can use supplements to help you.
You don’t have to take any supplements but I strongly suggest it. I suggest you take a quality vitamin/mineral supplement as soon as you finish your breakfast. Also, I suggest you use a quality protein powder such as Dymatize’s Mega Milk or optimum nutrition’s whey powder and a quality creatine product.
You should also be consuming at least 2 to 3 servings of protein powder per day along with 2 servings of creatine. I suggest consuming the protein powder in between meals – at least 30 to 40 grams of protein per serving. As for the creatine, try consuming a serving as soon as you wake up and in the afternooon, perferrably on an empty stomach or near empty stomach.
Bear in mind that you should not skip meals (very important!), so your late afternoon creatine cocktail, can be no longer that three hours after eating. So if you eat lunch at 12:30 pm, have a serving of creatine no later than 3:00 pm.
For my protein shakes, I’ve been using Dymatize’s “Mega Milk” for the past two months and I’ve been very pleased with the results. I have no problem recommending this protein drink.
You should also be taking in lots and lots of water. The last thing you want to do is go in to the gym dehydrated. You won’t make any gains if your body is in need of water. I suggest you take in at least 10 glasses of water per day. Take two as soon as you get up.
Also, make sure you get plenty of sleep time. Try to get at least 8 hours of sleep per night.
Now, your going to have to bring a about 4 protein drinks with you as well as a creatine drink with you. The protein drinks will need to be mixed with water or skim milk and a banana mixed in. I suggest you bring your drinks in two large containers (for the protein drink) and one for the creatine drink. Try and store them in cool place.
Alright, let’s get on with the workout. Here’s what your going to do.
Wake up and have two glasses of water. Take in one serving of creatine.
Have one cup of oatmeal with a bit of brown sugar and raisins. Have a protein drink and one apple. Follow this up with a vitamin and mineral tablet or pack.
Arrive at the gym and take your preworkout measurements. Hope on the exercise bike for 5 minutes and get yourself going. Stretch out a bit and do a light set of barbell curls and triceps push downs. Remember, you want to warm the muscle up.
8:00 am: Workout #1
Grab a barbell and load it with enough weight that you can do 10 good reps. Now only do 8 reps with it. The reps should be clean with no cheating. Nice and smooth and make sure that you don’t take it to failure. Your in for a long day so pace yourself.
Now, do the same for triceps. Pick a weight that you can do 10 good reps with on the standing triceps push down aparatus and do only 8. As the same with barbell curls, this exercise should be done in strict form. That’s one superset.
There is no rest between exercises, but allow yourself 35 seconds rest between supersets. Complete 3 more sets in the same fashion. Remember, keep the weight constant. This workout should take you about 5 minutes or so. After your done, take a breather until 8:30 am. Remember to drink water as you workout.
8:30 am: Workout #2
Grab a set of dumbells that will challenge you for 12 quality reps of seated alternate curls. Now, only perform 10 reps and not 12. Upon completion, immediately go to lying french presses (skull crushers), and pick a weight that you can do 12 quality reps with. However, only do 10 reps in super strict form. Rest for about 35 seconds and repeat this superset for 3 more sets.
This should take you 5 minutes or so to complete. Take a breather until 9:00 am.
9:00 am: Repeat Workout #1
9:30 am: Repeat Workout #2
10:00 am: Repeat Workout #1
10:30 am: Repeant Workout #2
11:00 am: Repeat Workout #1
11:30 am: Repeat Workout #2
11:45 am: Have a protein drink with water or skim milk and one banana blended in.
12:00 noon: Repeat Workout #1
12:30 pm: Repeat Workout #2
12:45 pm: Have a serving of creatine.
1:00 pm: Repeat Workout #1
1:30 pm: Repeat Workout #2
1:45 pm: Have a protein drink with water or skim milk and one banana blended in.
2:00 pm: Repeat Workout #1
2:30 pm: Repeat Workout #2
3:00 pm: Repeat Workout #1
3:30 pm: Repeat Workout #2
3:45 pm: Have a protein drink with water or skim milk and one banana blended in.
4:00 pm: Repeat Workout #1
4:30 pm: Repeat Workout #2
4:45 pm: Have a protein drink with water or skim milk and one banana blended in. At this time, you are finished your workout and should be on your way home.
5:45 pm: Have one serving of creatine.
6:30 pm: Eat a large meal consisting if chicken, rice, and vegetables. You can also have steak, rice and veggies.
7:45 pm: 1 cup of cottage cheese with 8 almonds tossed in with 1/2 can of mandarin slices addin. Have this with one whole wheat bagel, toasted with 1 tbsp of peanut butter.
Before bed: Have one more protein drink.
Alright, you’re done. Don’t be fooled into thinking this is an easy workout because it’s not and by the time 3:00 pm comes around, your arms are gonna feel like jelly. When your arms are screaming for you to stop, your going to have to blast through.
This is vitally important. Recover days are just, if not more, important as the days spent preparing for your arm blitz. You should be keeping your protein intake around 1.5 to 2 grams per pound of bodyweight per day. So if you weight 175 pounds, you should be taking in about 260 to 350 grams of protein per day. You should be doing this for at least 4 days after your arm blitz routine.
Keep up the creatine intake. One to two servings per day should do the trick.
Make sure you get plenty of rest. Quality sleep is very important to the success of the arm blitz program so no late nights and get plenty of sleep. Now, you might have a hard time with this next point but you must not workout for 4 days after your arm blitz routine.
You’re going to have to make sure your arms are totally recovered and draw on every resource your body has to complete the recovery of muscle fibres you’ve destroyed in your arms.
I have to say this again…Remember to get quality sleep. Your body has the chance to recover and grow at this crucial time so no late nights with little sleep.
After 5 days (post arm blitz), measure your arms again. You should see some gains.
This one day program will challenge even the hardest of the hardcore but the dividends are well worth the effort.
Remember, you should only do this routine once every month or your risk overtraining.
All the best,
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.