Question for Bob Chick: MuscleTech/IronMan "Up-to-1-inch-in-A-Day" Arm Routine

[MCWAY]

Have you or any other pro (other than Mat Duval) done such a routine?

It's basically an 8 or 9-hour arm routine, done after 3-4 days rest, in which three antagonistic supersets for biceps and triceps are done at the top and bottom of the hour. I first heard about it in 2002, when MuscleMag International and IronMan had articles on it. IronMan's article was brief, claiming this came from its founder, Peary Rader (it was actually called "Add-a-Half-Inch-in-a-Day"; whereas the one in MuscleMag, done by MuscleTech, was "Up-to-One-Inch-in-24-Hours").

While the Rader article just said to eat six high-protein meals per day and use alcohol on your arms, afterward, MuscleTech was a bit more precise, diet and supplement-wise. Here's the breakdown of the latter program:

Workout ONE (Superset)

1A: Barbell Curls 3 X 8 (10-rep max.)

* Load a straight bar with a weight that you can do for 10 good reps. Curl for 8 reps only, using strict form.

1B: Triceps Pushdowns 3 X 8 (10-rep max.)

* Pick a weight on pushdowns that you can do for 10 good reps, but only do 8, all with strict form. (This constitutes 1 superset. Perform 3 supersets, resting for only 30 seconds between each.)

Workout TWO (Superset)

2A: Seated Dumbell Curls 3 X 10 (12-rep max.)

* Grab a set of dumbells you can curl for 12 good reps, but only do 10, using strict form.

2B: French Press (EZ-curl bar optional) 3 X 10 (12-rep max.)

* Now do the same for triceps by loading up the bar with a weight you can lift for 12 reps, and push out 10. (This constitutes 1 superset. Perform 3 supersets, resting only 30 seconds between each.)

ARM-AGEDDON DAY

6 a.m. Drink a serving of CELL-TECH with 20 oz. of water.

6:30 a.m. Drink a full serving of NITRO-TECH with water.

7 a.m. Eat 2 whole eggs and 6 additional egg whites, plus 4 slices of whole wheat toast and jam.

7:30 a.m. Take pre-workout measurements, stretch out, and do two warm-up sets each of standing dumbell curls and triceps pushdowns.

8 a.m. Workout #1 (Barbell Curls/Triceps Pushdowns)

This should take approximately 5 minutes, after which you should rest until 8:30 a.m.).

8:30 a.m. Workout #2 (Seated Dumbell Curls/French Press)

This should take approximately 5 minutes, after which you should rest until 9 a.m.).

8:45 a.m. Drink a full serving of NITRO-TECH in water with a banana blended in.

9 a.m. Repeat workout #1.

9:30 a.m. Repeat workout #2.

10 a.m. Repeat workout #1.

10:30 a.m. Repeat workout #2.

11 a.m. Repeat workout #1.

11:30 a.m. Repeat workout #2.

Noon Repeat workout #1.

12:30 p.m. Repeat workout #2.

12:45 p.m. Eat a large meal of either chicken or beef, with rice or potatoes, and vegetables.

1 p.m. Repeat workout #1.

1:30 p.m. Repeat workout #2.

2 p.m. Repeat workout #1.

2:30 p.m. Repeat workout #2.

3 p.m. Repeat workout #1.

3:30 p.m. Repeat workout #2.

3:45 p.m. Drink a full serving of NITRO-TECH in water with a banana blended in.

4 p.m. Repeat workout #1.

4:30 p.m. Repeat workout #2.

4:45 p.m. Drink a serving of CELL-TECH with 20 oz. of water.

5:45 p.m. Drink a full serving of NITRO-TECH in water with a banana blended in.

6:30 p.m. Eat a large meal of either chicken or beef, with rice or potatoes, and vegetables.

7:45 p.m. Drink a full serving of NITRO-TECH in water with a banana blended in.

Before Bed: Drink a full serving of NITRO-TECH in water with a banana blended in and start building muscle.
 
MuscleTech claims you should rest four days before and after this workout. In IronMan's version, it's three day's rest before, two days rest after, followed by light weight training on the third day.
 

[jtsunami]

i doubt any pro does this, they just shoot up more roids, gh, slin, peptides and oil instead of wasting all this energy.

[240 is Back]

ee

[Chick]

LOL...one of the dumbest things I've seen

You could probably accomplish the same thing by hitting them with a baseball bat for a few minutes...and watch them swell to size!!

[The Showstoppa]

240, Palin absolutely owns your ever-lovin' mind......

[MCWAY]

i doubt any pro does this, they just shoot up more roids, gh, slin, peptides and oil instead of wasting all this energy.

I cited the IronMan article for a reason, lest we get the usual anti-MuscleTech peanut gallery. Again, this was supposedly a routine developed by Peary Rader, the founder of IronMan. The exercises in that one are a bit different. The top of the hour supersets involve barbell curls and lying barbell extensions. At the bottom of the hour, it's dumbbell curls and lying dumbbell extensions.

[~UN_$ung~]

there is really no way to prove such a ridiculous claim........first of all, muscle doesnt grow like that...................f ibers synthesize protein and build tissue at a set rate..........even in the most optimal anabolic conditions........it would probably amount to micro-milllimeters daily

your body cant build and inch of circumference in arm tissue in a day




the inch they are talking about , in a round about manner, is possible.........but it is temporary............aft er a lift, when you have a pump


when you are a bodybuilder with an 18 inch arm completely cold...........its going to blow up to 18 1/2-19 when you have a good post-workout pump., and the blood flowing




in closing:  THIS IS ONE OF THOSE ATTENTION GRABBING HEADLINES THEY PRINT ON THE COVER OF MUSCLE MAGAZINES SO NAIEVE PEOPLE BUY THEM



the immediate growth will be achieved though a pump, and will disappear in a half hour...............you body doesnt have the resources to shunt nutrients directly to your arms, it has other organs and systems that require energy


dont be a fool..................

[Vince B]

We did that routine twice. Had some guys with me and away we went for 8 hours. No one gained more than 1/8" after two days. We were naive in those days and assumed you needed extra protein. Had too much milk, etc., and ended up on the toilet at the end of the day! You have to get your nutrition right during the day.

Bryan Haycock at HST claims that maximum growth will occur if training is about 8 hours a day. No one that I know has ever experimented to see if that is true. I was able to sustain 1/10" per training day growth on arms and calves for a month. Different program. Not sure what would happen if maximum weights were used supersetting for a whole day and continued every second or third day. The fowl in Antonio's experiments gained 300% on their anterior latissimus dorsi muscles in 30 days. No human has approached those kind of gains. Those birds had small weights tied to a wing and various protocols and resistances added during the month. What is possible with training will probably not be found because of the reliance on drugs.

[claymore]

Duval never did that, that article is another BS training manual by Muscletech.

[LatsMcGee]

Vince Basille will take all the inches Bob will give him. 

[dave19]

A friend of mine and I actually tried that routine when we were younger and naive - did not do anything at all.

[affeman]

A friend of mine and I actually tried that routine when we were younger and naive - did not do anything at all.

Nothing at all?

[Cleanest Natural]

Nothing at all?

[dave19]

Nothing 

[Cleanest Natural]

Nothing 

hahaha

u ready for your first "pro" show buoy ?

[dave19]

[/youtube]

Nope and never will be - my genetics for building muscle are def. below average and I know that. My arms esp. biceps are my biggest weakness .. probably the reason why I tried that bs 8 hour arm workout  Hell there are naturals with bigger arms than that ..

Still my current shape is pretty good and turns a lot of heads .. going to post a picture just for you 

[affeman]

[/youtube]

Nope and never will be - my genetics for building muscle are def. below average and I know that. My arms esp. biceps are my biggest weakness .. probably the reason why I tried that bs 8 hour arm workout  Hell there are naturals with bigger arms than that ..

Still my current shape is pretty good and turns a lot of heads .. going to post a picture just for you 

omg.....That video begs for a bitchslap. Very brave to post.

btw do you only workout at home?

[dave19]

Just some random scenes taken over the years. No BS but I've packed on about 3 kg of solid muscle since then and gained about half an inch on my arms... yes I upped the dosage 

I used to train at home a lot but right now just at Mc Fit .. come around for a workout if you like

[Cleanest Natural]

 

there must be thousands nmusclebears who jacked off to your video

you might be the next g4p superstar

[MCWAY]

Duval never did that, that article is another BS training manual by Muscletech.

Ummm.....it appears you didn't catch the "IronMan" portion of this thread's title.

there is really no way to prove such a ridiculous claim........first of all, muscle doesnt grow like that...................f ibers synthesize protein and build tissue at a set rate..........even in the most optimal anabolic conditions........it would probably amount to micro-milllimeters daily

your body cant build and inch of circumference in arm tissue in a day




the inch they are talking about , in a round about manner, is possible.........but it is temporary............aft er a lift, when you have a pump


when you are a bodybuilder with an 18 inch arm completely cold...........its going to blow up to 18 1/2-19 when you have a good post-workout pump., and the blood flowing




in closing:  THIS IS ONE OF THOSE ATTENTION GRABBING HEADLINES THEY PRINT ON THE COVER OF MUSCLE MAGAZINES SO NAIEVE PEOPLE BUY THEM



the immediate growth will be achieved though a pump, and will disappear in a half hour...............you body doesnt have the resources to shunt nutrients directly to your arms, it has other organs and systems that require energy


dont be a fool..................

Again, this wasn't on the cover of IronMan. The cover noted a section of training routines (past and present) from various bodybuilders (Old-school and new) for various bodyparts. The snippet, regarding Rader's "Gain-A-Half-Inch-In-A-Day" routine, covered the upper-left hand corner of one page.

As stated earlier, the major difference between the two programs is that the one by MuscleTech had the diet and supplement schedule nailed down specifically (of coure, with their creatine and protein supplements, Cell-Tech and Nitro-Tech, respectively).

Regarding the nutrient-thing, I believe that's why MuscleTech advised to take 4 days off, while consuming a high-protein/high-calorie diet prior to engaging in this routine.

[MCWAY]

We did that routine twice. Had some guys with me and away we went for 8 hours. No one gained more than 1/8" after two days. We were naive in those days and assumed you needed extra protein. Had too much milk, etc., and ended up on the toilet at the end of the day! You have to get your nutrition right during the day.

Bryan Haycock at HST claims that maximum growth will occur if training is about 8 hours a day. No one that I know has ever experimented to see if that is true. I was able to sustain 1/10" per training day growth on arms and calves for a month. Different program. Not sure what would happen if maximum weights were used supersetting for a whole day and continued every second or third day. The fowl in Antonio's experiments gained 300% on their anterior latissimus dorsi muscles in 30 days. No human has approached those kind of gains. Those birds had small weights tied to a wing and various protocols and resistances added during the month. What is possible with training will probably not be found because of the reliance on drugs.

The last time I mentioned this routine, a poster, named "Peaking at 45" claimed he tried it and put on 3/8" on his arms. But, he claimed he didn't do anything out of the ordinary, diet or training-wise. No rubbing alcohol on his arms, no taking creatine or protein powders at certain times during the day, etc.

He even joked about throwing a bunch of weights in the back of his van, to take home to try this routine.

[Devon97]

I cited the IronMan article for a reason, lest we get the usual anti-MuscleTech peanut gallery. Again, this was supposedly a routine developed by Peary Rader, the founder of IronMan. The exercises in that one are a bit different. The top of the hour supersets involve barbell curls and lying barbell extensions. At the bottom of the hour, it's dumbbell curls and lying dumbbell extensions.

And you believed what you read in a muscle rag?

[MCWAY]

And you believed what you read in a muscle rag?

Yep!! And darn-it-to-heck, the only thing that's happened as a result is my getting bigger and stronger. I really need to stop reading them. 

[dave19]

there must be thousands nmusclebears who jacked off to your video

you might be the next g4p superstar

funny that you mention this cuz I actually got 3 offers for "private posing" sessions .. needless to say that it wasn't women who were offering the money 

[MCWAY]

Incidentally, the reason I brought up this particular routine was thumbing through an old MuscleMag from July 1993, which had an article called "Planned Overtraining". The basic theme was bringing up a weak bodyparts by intentionally overtraining it for 3-4 weeks, while marginally training other bodyparts, all supported by an old-school Vince-Gironda-style diet (i.e. three weeks of high-protein and high-caloried, followed by one week of low-calorie, low-protein, high-veggie diet to detoxify the body).

I thought I'd never heard of such a concept before. Then, I remember this particular arm routine, which appears to be a super-condensed version of this concept.