Add 1" to your arms … in a day: instant gratification awaits with this powerful, Flex-tested program, guaranteed to add an inch to your guns in just hours

Flex, July, 2009 by Jim Stoppani, Eric Velazquez

A lot of fitness magazines make some pretty outrageous claims, so we're sure it is with great skepticism that you've decided to read this article. But like us, you're intrigued at the idea that you can actually add a full inch to your arm measurement--not in a few months, but in a few hours. We don't expect you to take our word for it--that's why we've provided visual proof to go along with our "Add 1" to Your Arms ... In a Day" program.

CAST OF CHARACTERS

THE SUBJECT Tamer El-Guindy

HEIGHT 5'7"

WEIGHT 186 pounds

AGE 31

CREDENTIALS 2008 NPC USA, light heavyweight, 4th; 2007 NPC USA middleweight, 2nd

THE DOC Jim Stoppani, PhD

CREDENTIALS

FLEX Senior Science Editor, PhD in exercise physiology, and author of Encyclopedia of Muscle & Strength (Human Kinetics, 2006)

THE WITNESS Tarik El-Guindy

CREDENTIALS Tamer's brother

THE WORKOUT

The workout comprises basic barbell and dumbbell moves using little more than an adjustable bench, making it as practical for the basement--or garage--trainer as it is for the resident gym rat. Although the program does employ a variety of grips, angles and rep speeds in order to recruit the most muscle possible, the secret lies in the insanely productive pump provided by its volume and frequency: miniworkouts performed every 20 minutes for six consecutive hours.

STOPPANI SAYS: "The typical pump lasts about an hour, but it declines gradually as metabolites are being shuttled out of the muscle. With this workout, however, the benefits of the pump are not so acute. The muscle-cell membrane contains mechanical sensors that sense the stretch being placed on it from the excess fluid. This causes the muscle membrane to send a signal to the DNA inside the cell nuclei to increase protein synthesis, which results in greater long-term growth of the muscle cell in an effort to make room for the excess fluid. You can expect this pump to last, not only because of the immediate fluid buildup, but because of the excess damage--and therefore minor inflammation--you are causing to the muscles."

STACK IT UP

For a specific list of supplements with these ingredients, go to flexonline.com.

THE EXERCISES (WORKOUT BLOCK)

TIME     EXERCISE                           SETS/REPS    REST

-        Barbell curls (narrow grip)          1/10         -
         superset with

         Incline Lying triceps extensions     1/10        90
                                                       seconds

         Barbell curls (normal grip)          1/10         -
         superset with

         Lying triceps extensions (flat       1/10        90
         bench)                                        seconds

         Barbell curls (wide grip)            1/10         -
         superset with

         Decline lying triceps extensions     1/10        90
                                                       seconds

20       Alternating dumbbell curls           2/15         -
minutes  superset with

         Dumbbell lying triceps               2/15        90
         extensions                                    seconds

40       Barbell curls superset with Lying    1/9 *        -
minutes  triceps extensions

         Lying triceps extensions             1/9 *        -

NOTES: Repeat this cycle every hour for six complete cycles.

* Perform superslow reps (5 seconds on positive, 5 seconds on negative)

THE SUPPLEMENTS

Stack these at the start of the program and after every 40-minute
workout block.

PRODUCT       SERVING

Whey protein  20-30 grams

Vitargo       50-70 grams

BCAAs         5-10 grams

Creatine      2-3 grams

Beta-alanine  1-2 grams

Glutamine     5-10 grams

Taurine       1-2 grams

Arginine      2-3 grams

Citrulline    2-3 grams

NOTE: Start these a week before the program, before and after workouts,
to get used to the high doses you will be ingesting

THE FIELD TEST

9:55 AM

TAPE MEASURE TIME #1

* Relaxed, 17 7/8"; flexed, 18 3/4"

TAMER SAYS: "I'm trying to bring up my arms for this year, so I've been hitting them pretty hard."

STOPPANI SAYS: "Tamer is a great subject to use here, because he is trying to bring up his arms and is willing to put in the work to make that happen."

9:56 AM

SUPPLEMENT TIME #1

STOPPANI SAYS: "Taking supplements before working out will enhance blood flow during your first set and get you feeling the pump right away."

10:00 AM

FIRST REPS

Tamer steps up for narrow-grip barbell curls. His first set is done with 95 pounds. The 10 reps come easy. From there, he moves to incline lying triceps extensions with 115 pounds. No sweat.

TAMER SAYS: "I already feel pretty pumped, even though I haven't done that much yet."

STOPPANI SAYS: "The supersetting and short rest periods between supersets will result in an immediate pump--more than most expect after just three sets each for biceps and triceps."

10:20 AM

GETTING WARMER

A second block takes Tamer into unfamiliar territory with supersets in the 15-rep range. Training bi's and tri's in this fashion typically lends itself to a strong pump, but he usually trains with sets of eight.