1" = 10 lbs

Chris · 09-16-2008

I recently read that in order to gain 1" on your arms that you need to gain roughly 10 lbs. I think this is exactly true!

I'm currently doing a workout plan aimed at building bigger arms. It's called "add 1" to your arms in 10 weeks" (or something similar). I'm on my second week and it's going well, but I forgot to take my initial measurements. This morning I measured my guns for the first time since February (why has it been so long? I don't know) and I gained an inch!

Damn I was pumped up to see that! I also gained about 1/2" on my forearms.

Since that time I have gained almost exactly 10 lbs. So I believe it to be true... 1" on arms = 10lbs.

I can't tell you how much that motivated me for today's arm workout. Awesome!

winnie · 09-16-2008

Where did you find this plan?

Got a link? I'm interested.

Chris · 09-16-2008

I can't find it online, and I don't have my lifting journal in front of me just now. It's from Muscle and Fitness, and here's the best I can remember...

Day 1: Bi's/Tri's/Forearms
Close-grip BP: 4 sets of 6-7 rp (last two rest pauses)
Overhead BD extension: 4 sets 6-7 ds (last two drop sets)
Weighted Dips: 4 sets 6-7 (all sets take 5 seconds to go down, 1 to come up)
Seated Bar Curl: 3 sets 6-7 ds
Standing BB Curl: 3 sets 6-7 ds
Preacher: 3 sets 6-7 fr (forced reps, use other hand to help in necessary)
Hammer Curls: 3 sets 6-7 (5 seconds on way down, 1 up)

Day 2: Legs/Calves/Abs (you pick)
Day 3: off
Day 4: Chest/Tri's
Normal Chest Routine (you pick)
Then perform the following in a tri-set (do 1 set of all with no break, rest, then repeat for sets)
Cable pushdown, Cable Skull Crushers, and Bench Dip: 3 Sets of 20-25
Day 5: Back (you choose)
Another tri-set:
Cable Curls, Machine Curls, Cable Hammers (with rope): 3 sets of 20-25
Day 6 and 7: off

You can do cardio on the off days.

This routine is for weeks 1-5. I haven't looked at the 6-10 workout yet.

Oh and if you're confused by my abbreviations please just ask, I'll try to explain it better.

sshultz · 09-17-2008

That's interesting info. Thx, Chris. I'll have to check out M&F to look into it more.

09-16-2008	#1 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,981 Blog Entries: 77	1" = 10 lbs I recently read that in order to gain 1" on your arms that you need to gain roughly 10 lbs. I think this is exactly true! I'm currently doing a workout plan aimed at building bigger arms. It's called "add 1" to your arms in 10 weeks" (or something similar). I'm on my second week and it's going well, but I forgot to take my initial measurements. This morning I measured my guns for the first time since February (why has it been so long? I don't know) and I gained an inch! Damn I was pumped up to see that! I also gained about 1/2" on my forearms. Since that time I have gained almost exactly 10 lbs. So I believe it to be true... 1" on arms = 10lbs. I can't tell you how much that motivated me for today's arm workout. Awesome! __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

09-16-2008	#3 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,981 Blog Entries: 77	I can't find it online, and I don't have my lifting journal in front of me just now. It's from Muscle and Fitness, and here's the best I can remember... Day 1: Bi's/Tri's/Forearms Close-grip BP: 4 sets of 6-7 rp (last two rest pauses) Overhead BD extension: 4 sets 6-7 ds (last two drop sets) Weighted Dips: 4 sets 6-7 (all sets take 5 seconds to go down, 1 to come up) Seated Bar Curl: 3 sets 6-7 ds Standing BB Curl: 3 sets 6-7 ds Preacher: 3 sets 6-7 fr (forced reps, use other hand to help in necessary) Hammer Curls: 3 sets 6-7 (5 seconds on way down, 1 up) Day 2: Legs/Calves/Abs (you pick) Day 3: off Day 4: Chest/Tri's Normal Chest Routine (you pick) Then perform the following in a tri-set (do 1 set of all with no break, rest, then repeat for sets) Cable pushdown, Cable Skull Crushers, and Bench Dip: 3 Sets of 20-25 Day 5: Back (you choose) Another tri-set: Cable Curls, Machine Curls, Cable Hammers (with rope): 3 sets of 20-25 Day 6 and 7: off You can do cardio on the off days. This routine is for weeks 1-5. I haven't looked at the 6-10 workout yet. Oh and if you're confused by my abbreviations please just ask, I'll try to explain it better. __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

09-17-2008	#4 (permalink)
sshultz Senior Member Join Date: Jun 2008 Location: NC Posts: 118 Blog Entries: 21	That's interesting info. Thx, Chris. I'll have to check out M&F to look into it more. __________________ Try not. Do or do not. There is no try. - Yoda Success isn’t a result of spontaneous combustion. You must set yourself on fire. - Arnold H. Glasow My Blog

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09-16-2008	#2 (permalink)
winnie Senior Member Join Date: Jul 2008 Location: Southern Mississippi Posts: 197	Where did you find this plan? Got a link? I'm interested.

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