Bigger arms in a day

Want instant gratification?

You’ll get just that with this single-day workout. Do it on Saturday, recover Sunday. It’s specific to arms, but its principles transfer to other muscle groups.

HOW IT WORKS

This program, by strength coach Colin Allan, is adapted from the principles of trainers such as Gunnar Sikh and Charles Poliquin. You’ll work out every 30 minutes for an entire day. “Your muscles are placed under a huge amount of stress and energy stores will be completely drained,” says Allan.

Studies in the Journal of Sports Medicine and Physical Fitness found training at a high volume is beneficial, as long as it is done infrequently and rest days are scheduled in. And if your muscles look smaller afterwards, fear not.

“Your kilojoules intake is tremendously high and works to cancel any shrinking due to glycogen depletion,” says Allan. “As you rest, your body will shuttle all the nutrients to the damaged muscles to aid recovery.”

You’re going to ache for a couple of days afterwards, but the good news is you can keep up the hardcore feeding – just stick to the same meals on your regular training days.

PROGRAM A
Exercise pair 1, four sets, 60 seconds’ rest
Hammer curls: 8-10 reps
Lying triceps extensions: 8-10 reps
Hammer curls: 8-10 reps
Lying triceps extensions: 8-10 reps

HAMMER CURL

One second to raise, four to lower

Dumbbell curls can put stress on your wrists. This is largely eliminated with the neutral grip of these hammer curls. Stand with your feet shoulder-width apart, holding dumbbells, palms facing in. Quickly curl one weight up, then slowly reverse the motion. Repeat for the other side.

LYING TRICEPS EXTENSION

Two secs to raise, two to lower
Lie face-up on a bench or the floor with your feet flat. Hold a dumbbell in each hand above your chest. While keeping your upper arms perpendicular to the bench, lower the weights so they end up next to your ears. Pause, then reverse the action.

Program B
Exercise pair 2, four sets, 90 seconds’ rest
Chair dips: 6-8 reps
Overhand curls: 6-8 reps
Chair dips: 6-8 reps
Overhand curls: 6-8 reps

EXPLOSIVE CHAIR DIP

Four seconds to lower yourself, explode upwards as fast as you can

Grasp the sides of a chair or bench with your arms fully extended. Step forward until your legs are extended. Your arms should remain straight, supporting your weight. Bend your elbows to lower your glutes towards the floor. Straighten your arms to press yourself back up to the starting position. Feel free to collapse back into the chair once you’ve completed your reps.

OVERHAND CURL

One second to raise, four to lower
These will build your forearm muscles. Stand with your feet shoulder-width apart, holding a dumbbell at each side with a overhand grip. Curl the weights up until they reach your shoulders, then slowly contract your biceps to reverse the motion.

Program C
Exercise pair 1, four sets, 60 seconds’ rest
Hammer curls: 15 reps
Lying triceps extensions: 15 reps
Hammer curls: 15 reps
Lying triceps extensions: 15 reps

Program D
Exercise pair 2, four sets, 90 seconds’ rest
Chair dips: 12 reps
Overhand curls: 12 reps
Chair dips: 12 reps
Overhand curls: 12 reps