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The Lazy Man’s Guide To Getting Ripped

Updated on February 25, 2014

How to increase your bicep size by 3 inches – The ONE push-up method

Do you wish to add inches to your biceps, build muscle, and lose body fat – thus revealing those desirable six pack abs - but don’t wish to spend hours upon hours in a gym lifting heavy weights?

Or perhaps you want to look lean, sculpted, and turn heads wherever you go – yet are sick to death of complicated routines that do nothing but confuse and demotivate you?

Well, keep reading, because I’d like to introduce you to my method…

The Lazy Man’s Way To Getting Fit & Building Muscle

Let me tell you a quick story about how I found this routine.

For years I’ve tried many different things to build muscle – lifting heavy weights, lifting light weights, complicated bodyweight routines…

Yet none of them were ever personalised for me… and there was no way I was going to hire a personal trainer.

I tried many different things, and I stuck to them for 6 months or more – yet never managed to get the ‘fabulous’ results they all promised.

I ate right, counted calories, and constantly pushed myself – yet what I got in return was not proportionate.

Of course, this is incredibly demotivating; you probably know this yourself.

So what did I do about it? I wanted to build muscle, and at the same time I wanted something that was simple and personalised. I need to progress at my own pace.

Then, somehow, I dreamt up the most simple and ideal method of getting fit – using just my body, and no expensive equipment – I’ve ever come across.

This article doesn’t intend to sell you anything, but rather simply tell you how you can get started, right now, on become a fit, strong person.

I call it…

‘The One Push-Up A Day Routine’

“One push-up a day? That’s not going to do anything!” I can already hear the objections…

But wait! You don’t know what I mean. Read on.

‘The One Push-Up A Day Routine’ doesn’t simply mean one push-up a day for the rest of your life. You’d see very little results if that were true.

Rather, it means start with one push-up today. Just one. No more, no less.

Here’s my thinking…

If I could start with one push-up today, I could most likely add another one tomorrow – meaning I do two tomorrow. And then, the day after tomorrow, I could add just one more, and so on, and so forth.

Your muscles will progressively get stronger, and you’ll always be able to motivate yourself. If you do this every single day, for the next year, you cannot help but get massive results – with just one push-up a day.

“Ok, I’m interested. Tell me everything I need to know.”

You already know everything now. For any beginner who wants to get fit, the ‘One Push-up A Day Routine” is absolutely perfect.

How do we extend it to the whole of the body? Say, for instance, I want a strong back, and strong abs too?

Simple – we add in sit-ups and pull-ups… starting with one of each.

If we just add one more each day, by the end of tomorrow we’ll have done two of each. Can you picture your rippling v-shaped back now?

Wait. There’s one tiny problem… what if can’t make the number of ‘reps’ one day?

This was my biggest question too.

When we think about it, wouldn’t it be great if we could add one pull-up a day for a year? At the end of the year we’d reach 350+ pull-ups!

Obviously, this isn’t going to happen. There’s no way you are going to be able to add one every day for a year and expect to succeed. Yet, don’t dismiss this method right away, because that is the point!

Let’s say, for example, we get to day 4. On day 4’s pull-up routine, we manage 3 – we really try to get 4, but it just doesn’t come.

It doesn’t matter!

Simply mark it down, and attempt 4 again tomorrow.

I can almost guarantee that if you get up and go again tomorrow, and the next day, and the day after and so forth, even if you run into plenty of roadblocks along the way and have to stop every couple of days, you will get stronger, increase your numbers, and ultimately look and feel like a million bucks.

All that’s required is persistence.

Still have doubts?

Look. This method is for complete beginners or intermediates who have trouble motivating themselves day after day to do a complicated exercise routine that bears little results.

It gives you a solid base to build from, and by persisting, doing the exercises progressively more each day, you build a habit extremely quickly.

And everyone knows habits are remarkably hard to break.

You know what? Give it a shot. Do it now. Just one push-up. Once you’ve done one, you’re done for today. Tomorrow you’ll do two. And if you can do two?

Try again the day after, and the day after that.

Failure is temporary, but with this routine, success is inevitable.

Bodyweight Squats
Number of reps
Add each day
If missed, repeat
Truly the easiest & simplest way of achieving the body you want

Think you can do one push-up today?

See results

The Easy, Simple Routine

Ready to get started on your unstoppable journey to health and muscle? Below you will find the exercises you should do. All of these will provide a fantastic base if done over and over again for the next 6-12 months, every day.

Remember – start with one, and tomorrow, add another. Then another the next day.




Bodyweight Dips


That’s it! Don’t worry about what you’ll do when you get to one hundred, or five hundred – focus on doing the one. Forget everything else, and just do one of each.

And if you can’t even do one of each, try as hard as you can… and come back again tomorrow.

80% of success is showing up – Woody Allen

What equipment do I need?

One last word. The ‘One Push-up Routine’ is intended to be done day in, day out, wherever you are, with minimal equipment.

Dips can be done on a small table or chair.

Push-ups, sit-ups and bodyweight squats can be done anywhere.

However, you will need a bar for pull-ups. If you feel confident and can do 5 or more pull-ups, head outside and do them on a tree branch or a swing at the local playground.

If not, order yourself a pull-up bar.

Pull-ups are the most crucial part of this process – even more so that the push-ups. Without them your arms and back will remain flabby, and you’ll look in envy at those with 15” arms, wondering what’s going wrong.

You can grab an ultra-affordable doorframe pull-up bar from Amazon – it’s an investment you won’t forget, and crucial on your journey to developing a muscular, enviable physique that you’ll be proud to show off. Click the link below to see one of the best and order it today.

Iron Gym Total Upper Body Workout Bar
Iron Gym Total Upper Body Workout Bar

Pull-ups are crucial to the routine. Do them from the comfort of your own home and grab this best-selling door-frame bar.


I wish you the best of luck with your journey, and I urge you to join me and leave a comment. Just give it a go for 7 days – just 7 days – and then come back to this page and let me know how you get on.

To success!


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    • pratoocool profile image


      4 years ago

      Good smart knowledge buddy..

      There are many ways by which individuals can build the great muscles. But the two important things which need to be followed by the individuals are that they should firstly reduces the weight along with building the muscles which will help them to build their six abs.


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