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How to get bigger arms in one day

Updated on February 13, 2014

Arm workout

I read an interesting article about an arm workout that you can do and gain 1/2 inch of muscle on your arms in only one day. Sounds to good to be true right.

Maybe not, the article says you should do this arm workout once a month. It sounds interesting and may be worth trying. It is not a scam type of article, they were not selling anything. I will lay out the arm workout program for you to read and I would like your opinion on if you think this could work. Leave me a comment and let me know what you think and if it's worth a try.

The protein shake

The protein shake you use during this arm workout day consists of 8oz of milk, 1 banana, and a scoop of protein powder. Add 3g of creatine to the shake 3 times during the day.

Arm Workout

photo from creative commons
photo from creative commons

The arm workout

This arm workout program takes basically a whole day. You need to start out by getting a good 8 hours of sleep the night before. Get up at 7am and eat a high protein breakfast of eggs, meat and dairy. At 7:20 am drink a protein shake.

You start the arm workout at 8am, every hour on the hour you do 2 sets of 10 reps for biceps and 2 sets of 10 reps for triceps. Vary the weights and reps for the sets. Keep the reps between 8 and 16 per set, and use enough weight to make the last rep of each set hard to finish. Do the sets every hour on the hour with the last time being at 5pm. After every workout is done, drink a protein shake.

Eating during the day

You are to eat a high protein lunch at 11:30am and a high protein dinner at 6pm after the last series of workouts.

One of the biggest concerns I have is trying to drink 11 protein shakes with 11 banana's, 88oz of milk on top of the 3 regular high protein meals and 11 scoops of protein mix. I'm estimating that you will be consuming somewhere in the neighborhood of 8,000 calories in this day.

Did you try it? And did it work?

See results

My conclusion

I think the arm workout could really help you gain. I think you would be really sore at the end of the day. I think some extra protein would help and give you a chance of gaining muscle faster but I feel it is overkill. Your body could not process that much protein in one day. It would be a waste of protein and could mess up your digestive system. I am really curious to find out what others think about this arm workout program.


Arm workouts

This is a one time thing that may of may not work. If your looking for a real arm workout, check out the video below to get a workout you can do weekly. Mike Chang is one of the best trainers online.


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    • Entourage_007 profile image


      8 years ago from Santa Barbara, CA

      That is an awful lot of processed protein to have in a diet. Even 11 bananas is very excessive. For the biggest gains and optimum health, its best to have a well rounded diet. Protein is very important and working out every hour on the hour would increase the risk of injury. Bananas are really good for reducing cramps and increasing agility in the muscles though.

    • gusripper profile image


      8 years ago

      Am sure that the creatine is the mustic for every workout programm.And yes i believe it needs only once the month


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