9 Hour
One-Day "Arm Blitz"
By Dennis B. Weis "The Yukon Hercules"

Jump Start Super-Arm
Growth in 24 Hours!

Want To Add A Half-Inch To Your Arms In One Day?

Well… if you've grown despondent at your temporary inability to produce fresh new muscle growth in your arms, give it another try with The Radical Muscle Blitz System for Rapid Arm Growth described in this article.

Bodybuilders the world over are always on the lookout for new and innovative "high-intensity" training techniques that will stimulate fresh new muscle growth in the shortest time possible. This is especially true for a muscle group that hasn't been responding as quickly as you would like and is, in fact, spoiling the natural symmetry of your physique.

When muscle growth and development stop beyond the norm, certain select specialization techniques are often implemented to stimulate a new burst of the muscle growth curve. There are several time-proven methods by which to specialize on any lagging body part that is in a static state of development. One of the most distinctive methods is the 9 Hour One-Day "Arm Blitz".

The 9 Hour One-Day "Arm Blitz" employs a blood volume approach, performing Maxi-Pump Reps (where four or more repetitions are executed in all sets).

How is the 9 Hour One-Day "Arm Blitz" accomplished for sub-par muscle group such as the arm? It is done through a dispersal of very brief, brutal, and super-intense micro-training sessions (often called Time Compression Workouts) on carefully selected even and odd hours and half-hours during a 9-hour day (for example, 9:00 AM to 5:30 PM).

Since society requires you to earn a living to pay rent and buy food, etc., the traits of training protocol for the One-Day Blitz System is best accomplished on a scheduled day off from your job, such as a weekend or vacation time. The bottom line for making this system of training work for you is to schedule a whole day completely devoted to uninterrupted training at either a commercial health club or equipped home gym. You go to the gym in the morning and don't leave until the evening.

The comprehensive One-Day Blitz System, although radical, has been battle tested successfully in the trenches of some of the most hardcore gyms in the world. The One-Day Blitz System consists of 16 Stepping Stones that help give you an extra edge in the fight for big arms. With the 16 Stepping Stones you will create the weapons you need mentally and physically to win the Big Arms race. Here's a detailed look at each one.

16 Stepping Stones

#1. The Week Prior

Your last scheduled training session for one or more muscle groups should conclude two days prior to performing the One-Day Blitz System. For example, assuming that you are going to do the neural blitz training session on a Saturday, all normal training sessions should be concluded by Wednesday.

The training sessions during this week should be of medium intensity loads of 72%-84% of your current un-fatigued one-rep maximums and high to very high volume. German Volume Training (GVT) is an excellent workout choice. Pick ten exercises to work the total body and do ten sets of each exercise (you choose either a compound or isolationary exercise depending on your wants and needs), ten reps per set. Rest - pauses of 20 seconds (minimum) to 60 seconds (maximum) should be taken between each training set of a selected exercise. Use a fixed poundage (no pyramids) for all ten sets if possible. If not, reduce the poundage no more than 5-10 pounds every two to five sets.

Other options include 8 sets of 8 reps and 6 sets of 6 reps. Rest - pauses of 15 seconds (for increased muscularity) or 30-45 seconds (for muscle mass increase) should be taken between each training set of a selected exercise.

Finally, do not begin your first regular training session feeder workouts until Tuesday and Wednesday of the following week, again using medium intensity loads and high volume as recommended above, but for only one-week period. Then go back to your previous training protocol, whatever that may be. One of my favorites is "The Titan Training System" (log onto: www.otsdirect.com to read about it).

#2. Rest and Recovery

Do not work out two days prior to or after the One-Day Blitz System. Rest is of vital importance. Try to get at least 8 hours of quality sleep at night, but probably not more than 9 hours, as you may wake up feeling sluggish. Relaxation is equally as important as sleep. It is agreed by many of the experts in the iron game that three hours of total relaxation is equivalent to a full nights sleep. The non-workout days of R&R will provide you with adequate physical and mental (muscles and central nervous system) preparation to adapt to the neural blitz training session.

#3. Use a Tape Measure

An excellent system of feedback for monitoring arm growth is a non-shrinkable nylon tape measure. So on Friday have a training partner take a cold measurement of each arm (don't pump up the arms with any type of bodyweight-only or free weight exercises).

#4. 12 Hours Prior

On Friday evening, avoid "sleep debt" by making it a point to retire to bed by 8:30 or 9:00 PM. so that you can get at least 8 hours of sleep, but never more than 9, as you will become sluggish. The suggested bedtime of 9:30 or 10:00 PM works quite well for individuals who have an 8-5 job weekdays with weekends off. For those of you who work a second (swing) or third (graveyard) shift or split shift (1/2 day, 1/ 2 swing, etc.), adjust the scheduling of the accordingly.

There are four stages of sleep that recur on a regular pattern throughout the night. The most important is stage 4, REM (rapid eye movement) sleep that occurs every hour and a half and accounts for 25% of total sleep time.

The first four hours of sleep are vital; because it is during this time that a substance called GH (growth hormone) is released from the pituitary gland. Growth hormone is essential for protein synthesis and growth and repair of muscle tissue.

There are 7 things you can do to ensure that you get 8 hours of quality sleep, especially on the night before the upcoming 9 Hour One-Day "Arm Blitz".

First, AVOID caffeinated beverages, ephedra, caffeine, aspirin (E/C/A) fat burning combos 5-7 hours prior to bedtime.

Second, AVOID alcoholic beverages as well. Three to five glasses can really interfere with "pattern sleeping".

Third, make sure that your last couple of meals of the day contain a protein source high in the amino acid tryptophan (good for relaxation and inducing sleep). Turkey and milk products are good sources.

Fourth, REDUCE any anxiety-producing stress that might occur, especially before bedtime. Don't get involved in any tasks that require deep concentration. This includes but is not limited to personal finances, problem relationships, or other personal conflicts. It is a good idea to shut off the phone, TV, etc.

Now you are ready to institute some behavior-calming techniques such as light reading, listening to low-energy music (e.g., "The Memory of Trees" or "2002 Land of Forever"). A nice warm shower can be quite relaxing. While you are in the shower, you can consciously think about how much the accomplishment of a 1/2 - inch gain on the upper arm will mean to you.

Fifth, melatonin, which is produced in the pineal gland of the brain, will improve sleep patterns. Take 1-3 mg a half-hour before bedtime.

Sixth, deep relaxation techniques such as medication and progressive relaxation using "mind-muscle" machine are essential for managing stress, which can keep you awake at night. Listening to a Frank Zane sleep sound audio tape at bedtime is another beneficial relaxation tool.

#5. 3 Hours Prior

The New Dawn Rises On Yet Another Tomorrow. Its 6:00 AM on Saturday morning and time to get out of bed. Don't suffer from 3-D symptoms-get up immediately upon awakening! If you delay-defer-dawdle, you are weakening your will power. Take a shower and a shave, etc., and then have a hearty breakfast. Here are some options for breakfast:

The first option consist of fresh strawberries (if in season) topped with certified raw cream and a dash of raw honey, 4-5 fertile eggs (good for stimulating the central nervous system for the upcoming workout) scrambled in raw butter and 1-2 slices of flourless whole grain bread (toasted) with a pat of butter.

A second option is a big bowl of sliced bananas, ½ cup of chopped dates, ½ cup of raisins and un-sulfurated figs, honey, and certified raw cream. Mix all the ingredients together.

A third option would be to include one of the following:

• Whole Brown Rice. About 5 minutes before 2 cups of rice are finished cooking, stir in ½ cup of raisins and ½ cup of cream. Serve with a liberal supply of honey and wheat germ flakes stirred through.
  
  
• Cooked Oatmeal (regular whole-grain, not quick oats, is a Ted Arcidi favorite). About 5 minutes before 2 cups of oatmeal are finished cooking, blend in ½ cup of diced pitted dates and 1 cup of cream. Serve as above, with honey and wheat germ flakes stirred together. Spice up the oatmeal with nutmeg or cinnamon.

Tip: Mix a heaping tablespoon of chocolate MET-Rx or Biotest Grow! meal replacement powder in the oatmeal to boost the protein content. You can also add fresh fruits such as peach, apple, banana, pear slices, or coconut. Or add fresh berries and chopped nuts such as pecans and walnuts to cooked oatmeal (or other grains). Oatmeal is a great pre-workout meal and source of carbohydrates if eaten at least one hour before training.

Other random breakfast options could include a meal replacement product such as MET-Rx, Myoplex Plus (available in convenient ready-to-drink shakes), NutriForce, etc. Don't forget to take supplements (vitamin/mineral packs, C, creatine, glucosamine, glutamine, etc.).

#6. Body Core Temperature

It is important that you allow three hours to pass from the time you arise (6:00 AM) prior to beginning the first micro-blitz training session (at 9:00 AM).

The reasoning behind the three-hour time lapse beginning from the time you arise until your first micro-training session is that it will allow your body core temperature to reach a level high enough to speed up the chemical reactions that are involved in muscular contraction.

Body core temperature plays a vital role in muscle building with the profound effect that it will have on your strength and stamina during the neural blitz training sessions. I suggest that, prior to your first micro-training session at 9:00 A.M., you being with 5-10 minutes of "high octane" aerobic work (to break a sweat), such as stationary cycling, Versaclimber, X-Country Skier (Nordic Track), stair stepper, or rope skipping (start with a slow cadence and work up to a relatively brisk pace the last minute or so); then do some PNF (Proprioceptive Neuromuscular Facilitation) stretching, hold each stretch for 6-8 seconds, for 3-4 reps for the biceps and triceps.

Now go on and do one or two specific warm-up sets, 3-5 reps (in full exercise range of motion), using 60-70% of the maximum poundage required for a particular methodic. Rest 1.5-2 minutes between sets. Specific warm-up sets will not only assist a rise in body core temperature but will also teach the muscles the exercise range of motion and that the weight will be heavy. I would advise not doing high reps (8 and above) when doing specific warm-up sets, because doing so builds up pH and lactic acid levels in the blood and as a result the brain cannot recruit high threshold muscle fibers necessary to the success of the neural blitz micro-training sessions. Do aerobic work, PNF stretching, and specific warm-up sets at 9:00 AM, only.

In conclusion, as important as body core temperature is for getting the most from your big arms program, atmospheric temperature and humidity are important as well. Make sure that the room temperature is not below normal.

Make your body core and room temperature work for you, not against you. Use internal and external temperatures to help you build bigger - better - stronger arms faster.

#7. Core Growth Exercises

Choose two mass building compound barbell exercises for the arms [Two of the best, in my opinion, are the Classic Standing Two-Hands Barbell Curl (for the biceps) and the Standing EZ-Bar French Press (for the triceps)] and two dumbbell exercises (see below).

#8. Super-Intense Time-Compression Workouts

You take your first workout at 9:00 AM and perform three supersets with barbells. At 9:30 AM you do two supersets with dumbbells. Every even and odd hour you continue to do a 3 *supersets methodic of barbell movements, and every even and odd half-hour you exercise with the dumbbells for a 2 **supersets methodic. The last workout will occur at 5:30 PM.

Each of these mini-workouts
will take
approximately
4-7 minutes to complete.

9:00 AM SUPER SET:

B1: Classic Standing Two-Hands Barbell Curl : 3 sets 4-6 reps each set

B2: Standing EZ-Bar French Press: 3 sets 4-6 reps each set

Methodic: *Positive Phase Speed Reps/Slow Negative Return Supersets. Rest - pause 1.5 minutes between each of the 3 supersets.

At 10:00, 11:00, 12:00 noon, 1:00, 2:00, 3:00, 4:00 and 5:00 PM perform the arm exercises you did at 9:00 AM, keeping the set/rep schemes identical.

9:30 AM SUPER SET:

D1: Alternate Dumbbell Curls: 2 sets 10-12 reps each set

D2: Dumbbell Triceps Extensions: 2 sets 10-12 reps each set

Methodic: **Tension Super-Sets. No rest-pauses between each of the 2 super-sets.

At 10:30, 11:30, 12:30 p.m., 1:30, 2:30, 3:30, 4:30 and 5:30 PM perform the arm exercises you did at 9:30 AM, keeping the set/rep schemes identical.

*Positive Phase Speed Reps/Slow Negative Returns -

Each and every rep for the barbell biceps and triceps exercises in the positive (+) phase should be completed as fast as possible, not with momentum, but with perfect motion and precise form (never jerky). Positive (+) Phase Speed-Reps should take approximately 1.5 seconds each or less to complete.

The Slow Negative Returns (-) phase, should be at least two times slower at around 4 to 5 seconds. YOU MUST CONTROL THE WEIGHT, DON'T LET IT CONTROL YOU!

**Tension Super-Sets -

The rep contraction tempo for the dumbbell(s) biceps and triceps exercises should be of a MEDIUM or MODERATE SPEED, which is neither of SUPER-SLOW nor RAPID-FIRE SPEED (two opposite extremes in tempo). Also when performing a shaping type exercise for biceps or triceps achieve a non pausing rhythm of performance in which there are no pauses at any point in the reps, nor between the reps. It is this rhythm of performance that actually allows the muscles to re-engage themselves at every point in the rep. It might be said that the muscles coax themselves to work. Each rep is performed deliberately and 'rhythmically'…never 'haphazard' or 'jerky' nor with the assistance of any other muscles of the body.

· Be sure ALWAYS to stretch (self or partner assisted) after each set of exercises B1 and B2. Hold each stretch for 10-20 seconds. Never force a stretch, and never hold it if you begin to feel pain or cramping.

· During the time grids between the completed even/odd, hour/half-hour super intense time-compression workouts, lounge around and rest as much as possible.

#9. Physical & Mechanical Restorative Modalities

To really open up the muscle growth zone (where it feels like growth hormone has been poured over the already opened pores of the awakened and alert muscle fibers) in a muscle such as the arms, it is important to employ the elements of Physical and Mechanical Restorative Modalities during and after (post-workout) the One-Day Blitz System or any other exercise protocol for that matter.

The following modalities are used to accelerate the necessary physical, chemical, and metabolic responses in the body, so necessary for the release and reduction of toxic metabolites and residual fatigue.

A. Physical Restorative Modalities

• Analgesic Balm Massage. To achieve an increase of hyper-circulation in the arms, apply a liberal coat of analgesic balm (e.g., Ben Gay Arthritis Formula, Mineral Ice, Nicoflex, Sports Care Muscle Rub, Tiger Balm, White Flower Balm, etc.) and massage into each arm for a 2-2 ½ minute period of time approximately 5 minutes prior to each odd-hour micro workout. Rub the analgesic balm crème into the arms with a light, moderate, or deep stroking (effleurage) or kneading (petrossage) action, and always toward the heart. This can be done self-assisted or partner-assisted.
  
  
• Cryokinetic Ice Massage. "Cryokinetics" means combining cold treatment with exercise movement. Cryokinetic ice massage is performed as follows: Apply a thin coat of baby oil to the arm muscles. This will reduce the shock effect of first contact with the ice. In the case of an elongated muscle such as the biceps/ triceps, begin the ice massage by simply moving the ice up and down the length of the involved muscle. Ice massage each arm for about 2 minutes after the completion of an odd half-hour micro-workout. Ice massage before and after a daily workout session can be continued from 8-10 minutes (3 times per day, etc.) Or until the muscles goes numb. Be careful not to get frostbite. Ice massage seems to promote more fresh blood to the muscle area. For smaller muscles (biceps, triceps, calves), ice cubes and ice sticks are helpful.
  
  
• Post (Micro) Workout Massage. Upon the completion of each even/odd hour and half-hour micro-workout, you will have some time to rest before the next training session. This would be an excellent opportunity to get a few minutes worth of superficial massage on the arms followed by some fascial stretching. Perhaps you can con your training partner and/or spouse (girlfriend) to help you out in this regard.

B. Mechanical Restorative Modalities

Popular endurance activities may include aerobics, cycling (mountain or stationary), jogging, jumping rope (heavy rope), mini- trampoline, skating (roller-blading), skiing (cross country, Nordic Track), stair climbing, swimming, treadmill (running in place), Versa Climber, etc. Perform the selected activity 3 times a week (on alternate days from workouts) for 20-40 minutes. Be sure to include a 5 minute warm-up and 5 minute cool-down.

Tip: Interchange these endurance activities from session to session.

• Hydrotherapy Showers. Using a pulsating shower head, alternate cold (50-55 degree F) and hot (115 degree F.) showers in the following sequence: Cold>Hot>Cold>Hot>Cold (cold, 30 seconds; hot, 2 minutes) Each series concludes with the cold shower. Do 4 to 6 series (don't allow the head to get wet). Another method is to take a warm shower for 15 minutes and conclude with a cold shower for 1-2 minutes. This was a favorite post-recovery modality of the late IFBB bodybuilding superstar Chuck Sipes.

Some other Mechanical Restorative Modalities are:

• And finally!! Here's a $1,000 vitamin secret that complements the Physical and Mechanical Restorative Modalities: What's the secret? Mega dose of Vitamin C. In other words, consume 500 mg of Vitamin C each hour for 3 hours prior to scheduled workout, and then repeat the mega dosage for 3 hours after completing the workout.

#10. Eat for Strength and Explosive Performance!

Joe Weider once said, "eating is a sacred adventure." It is therefore important to eat three moderate meals a day during, but don't overstuff yourself. The first major meal, breakfast, is eaten at home (see Stepping Stone #5) prior to leaving for the gym. Eat the second major meal (lunch) after 1:00 PM, and the third major meal (supper) at 6:00 P.M. or so.

Lunch and the hourly protein feedings will be eaten at the gym (unless you are training at your own home gym), so prepare the foods (bananas, cheese slices, oatmeal, papaya spears, whole wheat pasta, egg whites, sweet potatoes/yams, steamed brown rice, low-sodium water packed tuna, skinless chicken and turkey breasts, watermelon, flank steak, lean ground and roast beef, etc.) ahead of time at home. Poached egg whites (prepared ahead of time) topped with a cup of unsweetened frozen or fresh strawberries (when in season) is an excellent protein dessert. You can add a teaspoon of fructose if you wish. Pack the food items and plenty of low-sodium ice cold and/or distilled water in a cooler and lug it to the gym.

It is important to know that a loss of as little as 3% of your bodyweight in water can cause a 15% decrease in performance. Therefore, during the 9 hour One-Day Blitz System, I recommend a judicious hydration, via water, prior to, during, and after the workout(s).

Drink at least 2 pints prior to the workouts, then 3-6 ounces every 15 minutes thereafter from 9:00 A.M. to 5:30 P.M. After the final micro workout at 5:30 PM, drink at least a pint of water for each pound of water weight lost.

Very cold water is best (40-50 degrees F.). A lot of bodybuilders add ½ teaspoon of lime and/or fresh (not reconstituted) lemon juice to the water. Include a sugar substitute to taste, if you wish.

Iced coffee is a nice treat once in awhile: 8 ounces of decaffeinated coffee with one teaspoon powdered skim milk and a pinch of cinnamon, on the rocks. Some individuals drink up to six-and-a-half 32-ounce bottles of ice water a day, but not if there is a kidney disorder or you are taking diuretics.

With a little luck, perhaps the gym where you will be training will have a decent food and juice bar and you won't have to bother with as much prior food preparation.

#11. Hourly Protein Pump (feeding)

From 7:00 AM on, and after each even and odd hour micro-training session, take in 15 grams of complete protein source if your lean bodyweight is under 198 pounds. If you are over 198 pounds, take in 23 grams of a complete protein source.

A nice "grab-and-go" protein source is the Bodybuilder's Sandwich. Take a slice of cold roast beef and roll it up in a slice of low-sodium provolone cheese. It is satisfying and easy to digest.

Other suggested protein sources may include defatted Argentinian desiccated liver capsules, pure egg white amino acid capsules, whey protein, and the meal replacement products mentioned previously. The late Vince Gironda, the iron guru, used to suggest taking 2-3 defatted desiccated liver capsules and 2-3 branch chain amino acid capsules every 3 hours daily for two weeks. He cited examples of many bodybuilders putting on an inch of fresh, new muscle on their upper arms when doing so.

I have known some bodybuilders to take 2-3 desiccated liver and amino acid capsules every hour plus one soft- or hard-boiled egg every hour as well.

#12. MIND POWER DOCTRINE of an Iron Warrior

Bill Pearl, a multi-Mr. Universe, has stated at a number of his super-seminars that "you can't take anything negative you are doing in the sport of bodybuilding and turn it into positive results. It won't work." He goes on to say that "You must condition your subconscious mind to think that you are getting bigger and training with more intensity and your body will respond accordingly."

To condition the subconscious mind in the manner that Bill Pearl described requires the implementation of a couple of self-actualization resources.

Mental imagery-rehearsal and its application to the iron athlete is a thoughtful and intelligent two-stage event consisting of pre-workout and one-set interval preparation. Here's a brief look at each.

Stage I: Pre-Workout Imagery Rehearsal

Simply stated, you will mentally visualize (like seeing a series of pictures on a movie screen), by bringing images into the mind, all the simple and complex elements associated with the forthcoming workout.

About 15 to 30 minutes prior to your workout, go to a place of solitude (void of ringing telephones, ticking clocks, people talking, and bright lights). Sit in a comfortable chair. Close your eyes and begin slowly and deeply to breathe in and out through your nose and begin to relax (called relaxed breathing).

Now, begin mentally to empty your mind of all thoughts that do not pertain to the workout. Don't let intruding thoughts attract your attention. This could be any thought such as what you did yesterday, what you are going to be doing after the workout. Sometimes a remark that someone made that you didn't particularly like will pop back into your head, but don't let it.

Drive away the nagging negative voice from the dungeon of your subconscious mind that might be telling you to skip your workout for one reason or another. Mentally see yourself well rested, recovered, and stronger from your last workout a couple of days ago.

As you continue to progress into a relaxed state, visualize the collective atmosphere of the training energy in the gym that is being generated by the other iron warriors. Feel this sensation and how it gives you a special power to dominate the heavy iron.

Become a master of training by mentally reproducing the tracking patterns of the exercises rep for rep, set for set. Repeat this process several times in your mind.

Finally, see yourself at the conclusion of the workout with a bone-deep, growth-producing, vein-choked pump in the muscles of the upper arms.

When the mental pictures and related sensations that you expect to see are clear and vivid in the mirror of your mind, open your eyes. Your should now have an unyielding commitment, intense desire, determined persistence, and powerful will to succeed moving, flowing, pulsing, and surging through your entire being.

It's time then to get up out of the chair and step into the hardcore trenches of the gym.

Stage II: One-Set Mental Imagery-Rehearsal

This stage of mental imagery-rehearsal is conducted approximately 10-15 seconds prior to each set of a prescribed exercise methodic. While standing or sitting, however you feel most comfortable, close your eyes and take in and exhale short breaths of air as you mentally prepare (with selective focus) for the moment at hand.

Your mind must be time-locked (cohesive) with the muscles in order to do battle with the heavy iron. Begin by picturing in your mind's eye the bench, the bar, the plates. Imagine this so intensely that you can smell the sweat, feel the knurling on the bar, hear the plates rattle, and so forth.

If you are going to be performing the classic standing two-hands barbell curl, for example, recreate all of the exercise mastery techniques that are necessary for the successful completion of each gut-wrenching rep of the set.

The more organized and detailed you can make this ritual of mentally focusing in one-set intervals, the better chance you will have for training to the outer limits of muscular size and strength. Here's another way to explain it. Think of how organized and detailed the ritual of mental imagery-rehearsal would be if it related to making love to a beautiful woman. The details are never slippery or vague. They're always clear and vivid.

As the magnitude of mental imagery-rehearsal for the upcoming set becomes more and more vivid, you will begin to feel torrents of unleashed fury and your heart will beat in a manner that reflects your ability to dominate and prevail in the moment. Open your eyes. You are now 100% mentally focused and psyched. Go for it! It's time to lift the HEAVY IRON!

Tip: During your workout, play your own favorite high-energy music to trigger strong energy responses.

#13. Exaggerated Measurements

At the conclusion of the 9 Hour One-Day "Arm Blitz", measure your arms. Generally the arms will be literally pumped beyond belief, and they may show an exaggerated measurement of as much as ¾ of an inch. Realistically, the initial burst of peak muscle growth pump will usually result in a ½ inch permanent gain, and likewise a ½ inch pump gain will usually result in a permanent gain of 3/8 inch or ¼ inch the next morning (Sunday).

This is terrific progress considering you probably haven't made this much progress in the previous months of brutally hard arm workouts.

#14. Two Days After

DO NOT workout at all on Sunday and Monday. Aggressively begin to utilize the appropriate Physical and Mechanical Restorative Modalities to accelerate the complete recovery process of the localized muscles, biceps/triceps, and the central nervous system.

#15. Resuming Total Body Workouts

Refer to #1, The Week Prior.

#16. Frequency of the One-Day Blitz System

The One-Day Blitz System is just that, a 24-hour system. After one day, the muscle gains generally stop. Some pro bodybuilders have gone so far as to use modifications of the blitz system described in this article. The modifications include training two days in a row rather than just one, and they will use two different core "growth" exercises such as the Supinated Dumbbell Incline Curl (biceps) and EZ-Bar Close-Grip Bench Press or perhaps the Parallel Bar (Vertical) Dips for triceps.

Summary

The One-Day Blitz System seems to encourage upper arm growth for a number of reasons. The first reason is that each even and odd hour and half-hour methodic training session takes only approximately 15-20 minutes. This accumulated work time will allow you to demonstrate a very acute level of the mind-to-muscle link during each and every set of the selected exercise. Another advantage of these brief, brutal, and intense micro-training sessions is that the body gets almost an equal amount of accumulated rest to work-more in a couple of cases during the 9-hour session.

The second reason the One-Day Blitz System works so efficiently is that, conceivably, you are performing 90 sets for the arms, and that's 3 or 4 (or perhaps 10) times the amount of sets they are used to, and they have no other option but to grow closer to their genetic limits. I realize that a lot of bodybuilders train in what is termed scientific theory, and they may conclude that the One-Day Blitz System won't work and is nothing but fancy. Of course, they are welcome to their personal opinion. You have to fight for massive arms!!!

There is a lot of explicitly calculated information in this article so please read and then reread this radical one-day-only upper arm development program to obtain the most benefit from it.

The 9 Hour One-Day "Arm Blitz" is an excellent alternative method by which to shoot for that tape-stretching extra ½-inch on the arms coupled with "Battering-Ram Power!

Related: How To Get Big Arms

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