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The 12 Hour Arm Blitz


How To Gain An Inch On Your Arms Overnight

Disciples of pain, welcome to redemption! I’m supposed to quote some cheese-ass line about gun shows and pythons here, but the fact of the matter is, anyone who’s serious about size knows it takes balls-to-the-wall effort to build killer arms.

We also know that if the measure of a bodybuilder is determined by his arms, it’s done in inches. Massive pipes can part a crowded room with a simple wave of your hand and be a magnet for that hot piece of ass sitting at the end of the bar or bouncing away in the aerobics room. What makes me an expert? I’m not. But I’ve stretched the tape at more than 20 smaller when I stepped on stage. How did I keeping packing on the beef? By doing some of the craziest shit possible! I’m going to break down some of those secrets for you right here. (I must be out of my head for giving this away!) As for the others, well, let’s just say they’re best left off the record.

And before you even think about it, yes, the program DOES work, whether you’re clean or not. Hey, I’m not here to judge those who are juicing vs. those who aren’t. I’m just here to “walk the talk” and show you how to add an inch to your arms – in a mere 24 hours. When the editors of MUSCLE INSIDER first asked me to write this, I said no. Very few have actually finished this program. Just ask the guy who passed it on to me, Scott Welch. But if you think you can half-ass this training, you’ll get two things – Jack and shit – and Jack just left town. For the chosen few who can push the very limits of hardcore to complete this program, the proof will be on their tape measure.

Program Prep

One week prior to training day. Consume – and by that I mean eat, drink and supplement yourself – like a madman. I come from the school of more is better (and it’s worked out pretty well), so if you can get your hands on it, get it in you.

You Better Have Game

Before we get down to the ballbusting work, let’s go over the do’s and don’ts of preparing for this program. I find it weeds out the sissies who aren’t really prepared to do what it takes to get results.


  • Pick a day that you can totally devote to the program – the whole day.
  • Be prepared to be in the gym for at least eight hours. I find that Sunday works best because I have the place to myself.
  • Prepare all your food in advance – you’ll need a big cooler.
  • Drink a shitload of water throughout the day (I usually take a 1gallon jug).
  • Make sure you’re well rested before the actual day of training. When it’s time to go to war, you’d better be ready for action, soldier!


  • Think that you can do the program every day or every week; your muscles can only be shocked this way once every one or two months – trust me.
  • Even think about bringing in your cell phone, girlfriend or anything else that will take your mind off your muscles. As far as the world is concerned, you are off the radar this day.
  • Stray from the program one bit. No substitutions, no half sets, no partial reps; it’s all or nothing.

Diet Plan

Here’s the general breakdown of your diet plan during the seven days prior to your training day. How you choose to reach the numbers each day is up to you.

Pre-Training Diet

  • Protein: A minimum of 250 grams per day.
  • Carbohydrates: A minimum of 400 grams per day.
  • Fat: Keep it within reason.
  • Number of meals: At least five per day – you’re building monster guns here, not toning up your glutes.

Three days before and the day after training. Rest – get at least eight hours of sleep every night leading up to the training day, and take a break from the gym. You’ll need every ounce of strength for the big day.

Training Day Diet

  • Breakfast (7 a.m.)
  • 4 whole eggs
  • 2 cups 1 percent cottage cheese
  • 7 ounces lean ground beef
  • 2 cups cooked rice
  • 1 large potato with light sour cream

Wake Up!

I’m not a morning person on a good day, so on this day I tend to load up on fat burners for energy.  Make sure to read the label before using any of these products.

(AM, 12:45 PM, 3:15 PM)

  • 60 grams of pure whey protein. 
  • Followed by a handful of creatine pills. 
  • Make sure you drink lots of water though out the day. Hydration and nutrient absorption aside, a bad case of the trots can really screw up your game.

Afternoon Spike

As good as it is, fat burners usually wear off just after noon when I do this program. I’d take more, but I’ll want to get to sleep that night, so I sip on a pre-workout powder throughout the day.

The Program

07:00 AM     BREAKFAST

  • 4 whole eggs
  • 2 cups 1 percent cottage cheese
  • 7 ounces lean ground beef
  • 2 cups cooked rice
  • 1 large potato with light sour cream
  • 12 ounces milk
  • 1 serving your favorite fat burner or just pop an ephedrine tab
08:30 AM     WORKOUT 1
09:00 AM     WORKOUT 2
09:30 AM     WORKOUT 1
10:00 AM     WORKOUT 2

10:15 AM

  • 60 grams whey protein with milk
  • 1 banana 1 serving each, handful of creatine pills
10:30 AM     WORKOUT 1
11:00 AM     WORKOUT 2
11:30 AM     WORKOUT 1
12:00 PM     WORKOUT 2

1 serving your favorite fat burner.

12:30 PM     WORKOUT 1

12:45 PM

  • 60 grams whey protein isolate with milk
  • 1 banana
  • 1 serving of your favorite NO supplement, 1 handfull of
  • creatine pills, 5 grams of glutamine
01:00 PM     WORKOUT 2
01:30 PM     WORKOUT 1
02:00 PM     WORKOUT 2
02:30 PM     WORKOUT 1
03:00 PM     WORKOUT 2

03:15 PM

  • 60 grams whey protein with milk
  • 1 banana
  • 1 serving of your favorite NO supplement, 1 handfull of
  • creatine pills, 5 grams of glutamine
03:30 PM     WORKOUT 2
04:00 PM     WORKOUT 1
04:00 PM     WORKOUT 2
04:30 PM     WORKOUT 1
05:00 PM     WORKOUT 2
05:30 PM     WORKOUT 1
05:35 PM     GO HOME, REST

06:00 PM 

  • 3 whole eggs
  • 1 large potato with light sour cream
  • 1 large apple
  • 12 ounces milk
  • 60 grams whey protein isolate

09:00 PM

  • 1 large potato with light sour cream
  • 1 pieces of hard fruit (your choice)
  • 8 ounces milk
  • 30 grams milk protein isolate
  • 6 oz. steak

Note: The last two meals are slightly different from what is in the text, but you can use either.

Training – Tear It Down, Tear It All Down!

Is it rocket science? No. All-out muscle warfare? You bet your ass! A big arm isn’t just about the bi’s. It’s about the tris as well. It’s all about girth. Pick a weight for each exercise that you can get 15 reps with in strict form – but not to failure. Each workout should take no more than five minutes. Take a 60-second break between supersets. You’ll do two workouts, separated by a half hour, every hour. You’ll rest and sometimes eat in between.


It’s that simple – on paper. What you choose to do with the information is up to you. Do it right and stay focused. Again, I’m not going to give you some played-out slogan that everybody and his brother has tattooed on their arms. I will, however, sign off with this quote from Yoda: “Do or do not – there is no try.” He may be two feet tall and green, but that little shit from the galactic swamp summed up what gets results in and out of the gym. Next time I’ll talk about building a back that may very well cause an eclipse.

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