Do you want to get real biceps and triceps gains? Do you want to overcome an arm growth plateau that has plagued you for years? Try the infamous one-day arm healing.
History of one-day arm healing
Hyper-concentrated arm flashes have been used since the 1960s when Peary Rader wrote the original one-day arm flash. You essentially did one or two sets per hour for a period of 12 hours, collecting 12 short arm workouts throughout the day.
Charles Poliquin wrote about the approach again in the 90s, and strength trainer Jay Schroeder even developed a version.  I have successfully applied all three approaches, but Rader's original plan is the least time consuming. Doing one or two sets an hour takes five minutes an hour, so you have plenty of time to do other things.
The original plan was less stressful and repeatable, so we'll build on that.
- Every hour of waxing after the first do a set of two exercises. (Use the first hour to wake up and have breakfast.)
- Don't fail. Stop one or two repetitions briefly (without the isometric work).
- Stop two to three hours before bed. You don't want to trigger adrenaline if you want to rest and relax.
- Consume constant protein throughout the day to maximize the anabolic response. Carbohydrates are also useful to maintain glycogen stores, but do not have to be consumed all day. You can recharge in the morning, refuel at noon and overcharge at the end of the day to overcompensate for glycogen storage when the insulin sensitivity of the biceps and triceps goes through the roof and they absorb nutrients.
- Do this plan as often as you can, on a weekend or whenever you're stuck at home. It can be done daily, but one to three times a week is certainly not a waste.
Although the plan can be done without equipment, it is still more effective if you have access to some dumbbells, bands, or a bar. I will offer different options depending on what is available to you .
Remember, the body doesn't know where the resistance comes from. If you curl, 30 pounds of a barbell or 30 pounds of books loaded into a backpack are pretty much the same charm.
The Six Methods
We will use six different methods that are performed throughout the day. This means that you go through six types of microsessions per day. (See the videos at the end for examples.)
- Iso Pre-Fatigue: Start the set by holding an isometric contraction for 20 to 30 seconds and immediately performing the prescribed repetitions.
- Super Slow Reps: Both the eccentric (lowering) and the concentric (lifting) phase last 5 seconds. The goal is not just to drive slowly, but to bend the target muscle as hard as possible with each repetition.
- Tempo contrast: Switch between super slow (5 seconds up and 5 seconds down) and explosive repetitions. You do two slow repetitions, then two quick repetitions, and then repeat back and forth. When using loaded exercises, do 8-12 repetitions. If you are doing this with only body weight or light exercise, continue until you have achieved two reps before the failure.
- Overcoming Isometry: Try lifting something that cannot be moved. For example, I'm trying to curl the countertop (which is made of quartz weighing about 500 pounds). The protocol consists of six "repetitions" that last a total of six seconds, each with a 10 second pause.
- Isometrics: These hold a weight (or position) in place and prevent it from falling down for a period of time.
- Isometry before and after fatigue: Start the sentence by holding an isometry at the most stressed position for 15 to 20 seconds. Then do the prescribed repetitions and finish the set with another isometric at the position with the greatest tension for the maximum possible duration.
The choice of exercises depends on the equipment available. In an ideal world, you would have access to a barbell or dumbbells, but straps can also be used. You can also use body weight movements.
1 – barbell or dumbbells
The curl. Vary the handle as often as you like.
With a barbell:
- Shoulder-wide grip, supinated or pronated (palms up or palms down)
- Tight grip, supinated or pronated
- Wide grip, supinated or pronated  With dumbbells:
- Supinated or pronated
- Neutral (palms facing inwards)
- Zottman (supinated concentric, pronated eccentric)
Lying triceps extensions. Change the grip whenever you want.
With a barbell:
- Close the handle on your mouth, nose or forehead.
- Shoulder width grip on mouth, nose or forehead.
- Neutral grip on jaws or temples lowered
- Pronounced grip on jaws or temples lowered
- Supinated grip on jaws or temples lowered
2 – resistance bands  If you have bands at home, make band curls and band triceps pressdowns. You can also vary the grip position for this.
On the curl you can do the following:
- Supinated wide grip (wrists wider than elbows), normal grip or narrow grip (wrists inside the elbows)
- Pronounced broad, normal or narrow grip  Neutral grip
When pressing down the triceps you can do the following:
- Neutral grip with hands together or hands apart
- Pronounced grip with hands together or apart
- Supinated grip with hands together or apart
3 – No equipment
For the body weight option, you may need to use two different exercises for each muscle. This is fine because the goal is to stimulate the muscle several times a day. It is not about making a particular movement.
You have three options for triceps:
1. Bodyweight Triceps Extensions
In the video, Stephane uses the Smith machine, but a table does the same job. You can increase resistance by keeping your body parallel to the floor. You can put your feet on a box to make it more difficult. You can also vary the angle of movement by lowering yourself under the bar or lowering your forehead or mouth on the bar / table as in the video.
2. Push-Up Variations
Here we have three levels of difficulty, depending on your strength. The easiest is the push-up with a tight grip, where your hands are shoulder width or a little narrower.
Pushing up with diamonds is a bit more sophisticated and may be a better option for those with higher strength. It requires a very tight grip, with your hands forming a diamond shape (slight internal rotation).
The tiger push-up is the most demanding. Start at the top in a push-up position with your hands shoulder-width apart. Lower your elbows to the floor and then return to the starting position.
Use this option if you have a dip station at home, are very strong and have healthy shoulders. To emphasize the triceps, stay upright. Don't bend your chest too far forward.
The Two Plans
You have two types of plans to choose from:
Plan 1: Once a week
This is highly concentrated and is done only one day a week. You can repeat it once a week if you have the time and commitment. But it's more time consuming because you have to do two sets every hour for each muscle group (biceps and triceps).
They spend most of their day training weapons. If you start at 9 a.m. and end at 8 p.m., you cycle through the methods twice and it corresponds to 24 sets for biceps and triceps (12 hours x 2 sets per muscle group).
Plan 2: 3-5 times a week
Use this option if for some reason you are stuck at home for a week or more and have nothing to do. You will do six "mini-sessions" of a bicep and tricep exercise throughout the day. For each mini session, you do two sets per exercise – two sets for biceps and two sets for triceps.
For most, this requires the exercises (which should take about five minutes) every two hours or so. This option allows you to run the schedule three to five times a week.
This plan can be a game changer if your arms have difficulty responding to the workout. If you do it for a week, your mind-muscle connection will improve dramatically, which will greatly improve the exercise response you get in your future workout. It also gives you a lot of direct growth.
You either do a mini training every hour (plan one) or every two hours (plan two).
In the first option (the one-day flash) it is important to respect the schedule by doing your sets at the beginning of each hour. You will get into trouble if you fall behind.
The second option gives you a little more leeway because you only have half the sessions that fit your day. As long as you have the six mini-sessions, you will be fine. You could have three hours between two mini-sessions and one hour between two other mini-sessions, and it would still work.
I have explained the methods earlier; You just spin them in order.
And here is a guideline for repetitions and time (for isometrics). If you use the Body Weight option, you may find that for some methods, the prescribed repetitions are "easy". You can instead switch to maximum repetitions in good shape.
1 – Iso Pre-Fatigue
- Biceps: Hold the mid-range position for 20 to 30 seconds and flex the biceps as tightly as possible. then immediately do 8-12 repetitions.
- Triceps: Hold the mid-range position for 20-30 seconds and flex the triceps as tightly as possible. Then do 8-12 repetitions immediately.
2 – Super Slow Repetitions
Perform both the concentric and the eccentric phase (lifting and lowering) in 5 seconds. The goal is not just to drive slowly, but to bend the target muscle as hard as possible during each rep. Here we shoot for 6-10 reps.
3 – Tempo Contrast
Switch between super slow repetitions (5 seconds to raise and 5 seconds to decrease) and explosive repetitions. Do two slow and two fast repetitions back and forth. When using loaded exercises, do 8-12 repetitions. If you are doing bodyweight exercises or using light loads, continue until you reach a point two repetitions before failure.
4 – Overcoming Isometry
- Biceps: Perform the "Table Curl" exercise (you can use a stationary object. Each set has 6 "repetitions" that last 6 seconds with a 10 second pause between attempts.
- Triceps: Think of it like a table print, stand in front of a table and put your hands on it with your elbows slightly outward. Squat down to yours Hold elbows at an angle of 90 to 100 degrees and press them firmly down. Each set has 6 "repetitions" that last 6 seconds, with a 10 second pause between attempts.
5 – Eliminating isometry
- Biceps: Hold the middle position of a curl for 60 seconds, 80 seconds while flexing the biceps as hard as possible.
- Triceps: Hold the center position of a triceps extension, a tight-grip push-up, or a body-weight triceps extension for 60-80 seconds while tightening the triceps.
6 – Pre and Post Fatigue Isometry
First, hold down the middle area of the exercise for 15 to 20 seconds, and then repeat 8 to 12 repetitions (or more if you are doing bodyweight exercises) at a normal pace (one Second up, three seconds down). When you have reached this last repetition, hold the mid-range position again, this time as long as possible, while flexing the muscle strongly.
Improve the plan with nutrition
This can help you grow even more. Most of these methods lead to a strong increase in blood flow to the muscles. When this blood is loaded with nutrients, you can increase anabolism by sending these nutrients directly to the biceps and triceps. If you do this several times a day, turn on the anabolic switch for the whole day.
My personal favorite for this type of training strategy is Mag-10®.
The most effective way to carry out this plan would be something like this:
Start the day with a Finibar ™ (or two). Then stick to the Mag-10 impulses all day. This means that you do not eat anything for most of the day (the portion in which you are doing the microsessions), but 15 minutes before each session you have a portion of Mag-10.
At noon, after half of your microsessions are complete, two portions of Surge® Workout Fuel.
At the end of the day, after your last micro session, you should feast. I guarantee that the next day your arms will swell beyond recognition!
You don't have to do anything to benefit from the plan, but it would take it to the next level.
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