How I Gained Half an Inch of Muscle to My Arms (in 24 Hours)

How I Gained Half an Inch of Muscle to My Arms (in 24 Hours)

“Big gains require extreme measures”.

Telling people they can gain half an inch of solid muscle to their arms in just 24 hours is a daunting task. And you’d be forgiven for thinking this sounds too good to be true.

But the good news is – it’s not.

It IS possible and I’ve done it myself…as well as many others who have following the same protocol.

Not only did I gain half an inch on my arms with this experiment, but this half inch has stayed ever since.


See my 24 hour transformation below.

arm gains
Before and after

My arms went from looking decent to pretty awesome in under 24 hours.

Other People’s Success Stories…

  • 0.4” bigger (measured almost a week after workout) – link
  • 0.4” bigger (48 hours after the workout) – link
  • 0.5” bigger (1 week after workout) – link
  • 0.5” bigger (3 days later) – link

Note: from browsing comments on several forums, those who claim this workout doesn’t work and call it ‘broscience’ coincidentally are the ones who haven’t tried it.

“Much can be accomplished with an open mind”.

So, What Do You Have to Do?!

In short, it’s an 8 hour arm workout (excluding breaks).

Yes, holy moly!

I’m going to take a wild guess and say 8 hours is slightly longer than your average arm workout? (If it isn’t you are officially crazy).

Note: If the thought of an 8 hour arm workout sickens you, don’t worry. I’ve listed an alternative workout at the end of this ebook which will give you similar gains.

The program was first seen in bodybuilding magazines in the 60’s. Then Canadian coach, Gunnar Sikh, recommended it in the 80’s. And in the late 90’s Charles Poliquin wrote an article about it on T-Nation, resulting in gym rats practically taking their sleeping bags to the gym.

…Or that might have just been me.

This workout has also been nicknamed ‘The One Day Arm Cure’, for its supposed ability to bring up your arms to a good size even if they were previously lagging.

I wouldn’t go that far. Half an inch is a great gain especially when done overnight, but if you’ve got spaghetti arms this isn’t going to automatically give you Arnie’s biceps.

However if you do have a good foundation, this will make them look quite a bit bigger.

As you might’ve guessed, you’ll need to devote the whole day to the gym as you’ll be there for 10 whole hours (8 hours of lifting, 2 hours of breaks).

…If you’re still reading this far down the page, you have balls of steel.

This arm workout has the following structure:

  • 2 hours, 30 mins rest
  • 2 hours, 30 mins rest
  • 2 hours, 30 mins rest
  • 2 hours 30 mins rest

Here’s my favourite tricep and bicep exercises that I did during my one day arm cure.

Triceps exercises:

  • V-Bar pushdown
  • Rope pushdown
  • Dips
  • Diamond pushups
  • Reverse grip pushdowns
  • Close-grip bench press

Bicep exercises:

  • Hammer curls
  • Barbell curls
  • Dumbell alternate bicep curl
  • Ez bar curls
  • Preacher curls (with barbell)
  • Overhead cable curls

Rep Range

The reason why this workout is so effective is because of the principle: time under tension.

The more time a muscle is under tension, the bigger it’ll grow.

From my own experience I’ve found that when I lift heavy, my strength increases but I don’t add too much muscle. However, by dropping the weight and doing really high reps, I’ve gained some quality mass.

…Even though most people believe high rep ranges only tone and don’t build size.


Look at soccer player’s calves, mechanics forearms, swimmers lats and gymnasts arms/shoulders. They aren’t lifting really heavy weights and doing a few reps; it’s the fact their muscles are under tension for several hours every day, which is why their muscles are so well developed.

In terms of rest, try to limit yourself to no more than 60 seconds in-between sets. Come the last few hours of this grueling workout you’ll find this hard to stick to – find a way to get through it.

Just think of your gains in 24 hours time!


Poliquin modified the “One Day Arm Cure” slightly and made several recommendations to supplements you should take whilst enduring this workout. He’s just trying to sell you T-Nation supplements. You don’t need these, I didn’t use any supplements during the experiment and several guys who’ve tried this workout with great success on the forums also didn’t use them.

8 hours of solid arm work is the key to making serious gains with this workout; not supplements, so save your money.

However, it IS important to eat really well during the day of this workout and the day after. As you can imagine you’ll burn a huge amount of calories lifting for 8 hours, so you’ll need to replace these. Your energy levels will also plummet as you hit the last few hours, so keep eating during your break, with plenty of carbohydrates to refuel.

I ate around 4,000 calories on this day to ensure I had maximum energy levels and to keep cortisol (stress) levels in check. Most of these foods were in the form of my favourite sugary snacks lol. This was my reward for spending 10 hours in the gym.

So don’t be a mad man and attempt to do this workout whilst dieting or on low calories. I’m sure this would’ve never entered your mind, but if it did…

To create the most anabolic environment for growth during this program, you should eat in a calorie surplus. So, get ready to eat BIG! 4,000 calories was enough for me to feel like I’d been well fed. If you’ve consumed 4k calories and you’re still not satisfied, continue eating until you are.

Despite how much you’re eating, you’ll still be severely glycogen depleted due to the sheer amount of volume of this workout.

Therefore it’s perfectly normal for your arms to shrink by ¼” immediately after this workout.

At this point, don’t lose it. You might think you’ve done this torturous, sadistic workout only to get…SMALLER.

BUT NO, after 24 hours your guns will be up to half an inch bigger.

Beauty sleep cures everything.

Permanent Gains

Me and other gym rats who’ve done this workout and recorded our results noticed the gains from this workout ARE permanent.

Thus eliminating broscience theories that it’s just swelling or it’ll go away once you reduce your training volume back to normal. This half an inch is pure muscle and it’s as likely to leave you as Professor X is the X-Men.

Not happening.

Alternative Way to Add ½” to Your Arms

If 8 hours of arms isn’t really your cup of tea, or you’re just too sane to spend 10 hours in a gym…

I’ve created an alternative program to give you similar results.

This involves doing 2 hours of arm work every single day Monday-Friday. Totaling 10 hours of arm work over the course of 5 days. I’ve also done this experiment and still do it now on occasions (when I want them even bigger).

So no training any other muscle groups other than arms during this week. Don’t worry you won’t lose any muscle from not training other muscle groups for 7 days. It’s using the same principle as the One Day Arm Cure – being excessive volume/time under tension.

This should result in approximately half an inch too.

So, now you know how to add half an inch to your arms in as little as 24 hours and as long as 5 days.

If you do decide to try any of these 2 strategies out I’d love to hear how you got on. It’ll be interesting to see how much you gained, so feel free to drop a comment in the box below!

…Good luck 🙂

Ps. In this article I’m not trying to sell you anything, I’m just reviewing a training method that has helped me and others make awesome arm gains in a short period of time.

Note: No steroids were taken during this transformation.

Top photo credit: Zoe-Lee Photography

Written by Juice Guru
Juice Guru is a bodybuilder with over 30 years of experience when it comes to steroids and performance enhancing drugs. Juice Guru uses as a platform to share his/her expert knowledge.

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This article has been fact-checked and medically reviewed by a certified doctor and nutritionist. All medical information and statements made in this article can be verified by several credible academic references/sources, cited in this article.