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.
