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The Editors


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. How did I keep 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 versus 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 Your Game Face On

Before we get down to the ball-busting work, let’s go over the dos 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 one-gallon 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’re 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 break-down 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.

Carbs: 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 12-Hour Arm Assault 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% 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 stims for energy. A serving of C4 Ultimate, Xtend Go, Nitraflex, Supernova, Meltdown 8-in-1, or Allmax’s new IMPACT if you can get your hands on it gets me in the mood to kick major ass before training.


10:15 AM, 12:45 PM, 3:15 PM

• 60 grams of a high-quality whey protein. (Top brands include Allmax’s Isoflex, Optimum Nutrition’s Gold Standard Whey, Native Whey by Rivalus, Believe Supplements’ Transparent Isolate, Mutant Isosurge, or Perfect Sports Diesel are all great options.

• Follow this with a mega dose of creatine. (Top brands include CVol by Allmax, Creakong by Mutant and Big C by Magnum). Creatine works like Deca, right?

• Make sure you drink lots of water throughout the day. Hydration and nutrient absorption aside, a bad case of the diarrhea can really screw up your game. If you’re prone to cramping, an outstanding hydration supplement we’ve seen is Cocowodder Hydrate by JAKTRx. 


Afternoon Spike

As good as it is, stims eventually wear off just after noon on this program, so I sip on another pre-workout powder throughout the day or an amino supplement that has caffeine in it. Great choices include ACuts, Amino Energy, or Xtend Go to name a few.   


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 tri’s 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 a two-feet-tall green muppet, but that little shit from the galactic swamp summed up what gets results in and out of the gym.



Workout #1: ON THE HALF HOUR


Barbell curls: 3 SETS OF 8 REPS

Lying triceps extensions: 3 SETS OF 8 REPS

Workout #2: ON THE HOUR


Dumbbell curls: 2 SETS OF 12 REPS 

Dumbbell triceps extensions: 2 SETS OF 12 REPS  


4 whole eggs, 2 cups 1% cottage cheese, 7 oz. lean ground beef, 2 cups cooked rice, 1 large potato with light sour cream, 12 oz. milk, 1 serving of your favourite fat burner or just pop an ephedrine tab!

8:30 AM: WORKOUT 1

9:00 AM: WORKOUT 2

9:30 AM: WORKOUT 1

10:00 AM: WORKOUT 2

10:15 AM: 60 grams whey protein with milk, 1 banana, 1 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 of your favourite fat burner.

12:30 PM: WORKOUT 1

12:45 PM: 60 grams whey protein with milk, 1 banana, 1 serving of your favourite NO supplement, 1 handful of creatine pills, 5 grams of glutamine.

1:00 PM: WORKOUT 2

1:30 PM: WORKOUT 1

2:00 PM: WORKOUT 2

2:30 PM: WORKOUT 1

3:00 PM: WORKOUT 2

3:15 PM: WORKOUT 1

60 grams whey protein with milk, 1 banana, 1 serving of your favourite NO supplement, 1 handful of creatine pills, 5 grams of glutamine.

3:30 PM: WORKOUT 2

4:00 PM: WORKOUT 1

4:00 PM: WORKOUT 2

4:30 PM: WORKOUT 1

5:00 PM: WORKOUT 2

5:30 PM: WORKOUT 1


6:00 PM: 3 whole eggs, 1 large potato with light sour cream, 1 large apple, 12 oz. milk, 60 grams whey protein isolate.

9:00 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.