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Anyone ever tried the 'One Day Arm Cure"?

C

CongoJoe

New member
what do you guys think about this?

Since this is an all-day program, you might want to do it on a Saturday so that nothing else will interfere with your training and eating. This will also give you Sunday to recuperate.

• The nutritional program that accompanies the training is very important, and you'll need to eat low-glycemic index foods all day until you're done (I'll give some suggestions later on in this article).

• In order to make things move more smoothly, you may want to prepare your food ahead of time so that nothing interferes with the tight training and eating schedule.

• Given that this program requires you to work arms several times in one day, it might be best if you do it at home. After all, it might be stressful or mentally draining to hang around the gym all day long. That's why the program I've designed requires only very basic equipment, like a bench, dumbbells, and a barbell. (The dumbbells should be adjustable so you can accommodate the different rep brackets. If you have fixed-weight dumbbells, you might want to use PlateMates to fine-tune the load.)

Here's the program, including scheduled meals:


The One-Day Arm Cure Program

7:30 Breakfast
• 1 lean steak
• 2 poached eggs
• 1 slice of whole grain bread
• 1 orange
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet

8:30 Neurotransmitter Boost
• 1 serving of Power Drive™

9:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo

9:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo

10:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo

10:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo

10:45 Recovery Snack
• 1 serving of a meal replacement drink such as GROW!™, in water, with 5 g of glutamine powder added

11:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo

11:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo

12:00 Lunch
• 2 chicken breasts
• 1 mixed greens salad
• 1 yam
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet

1:30 Program A
NOTE: Reps and tempo change from the morning's training.
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo

2:00 Neurotransmitter Boost
• 1 serving of Power Drive™

2:00 Program B*
NOTE: Reps and tempo change from the morning's training.
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo

*If you're like most people, you'll hit a "wall" about this time—it's what marathoners call "bonking." Of course, you'll have to remember that "riches go to the strong" and keep going. Power Drive should really help you maintain your strength and mental focus.

2:30 Program A
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo

3:00 Program B
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo

3:15 Mid-Afternoon Snack
• 1 serving of GROW!™ (or other meal replacement drink)
• 1 low-glycemic index fruit, like an orange or a pear

3:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo

4:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo

4:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo

5:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo

5:15 Snack
• 2 low-glycemic index fruits, like oranges or pears

5:30 Giant Set (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 120 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo

6:00 First Recovery Feeding
• 2 servings of creatine, mixed with grape juice
• 20 g branch chain amino acids
• 2 g of vitamin C
• 4 tablets of Champion Nutrition OxyPro
• 800 mg of phosphatidyl serine

7:00 Second Recovery Feeding
Blender drink consisting of:
• 1 GROW!™ (or other meal replacement drink)
• 125 g of carb powder
• 10 g of creatine
• 20 g of glutamine

7:30 Now that your warmup's over, it's time to get down to the real workout...nawww, just kidding. It's over. You survived. Slap yourself on the back, if you can.
 
CongoJoe said:
what do you guys think about this?

Since this is an all-day program, you might want to do it on a Saturday so that nothing else will interfere with your training and eating. This will also give you Sunday to recuperate.

• The nutritional program that accompanies the training is very important, and you'll need to eat low-glycemic index foods all day until you're done (I'll give some suggestions later on in this article).

• In order to make things move more smoothly, you may want to prepare your food ahead of time so that nothing interferes with the tight training and eating schedule.

• Given that this program requires you to work arms several times in one day, it might be best if you do it at home. After all, it might be stressful or mentally draining to hang around the gym all day long. That's why the program I've designed requires only very basic equipment, like a bench, dumbbells, and a barbell. (The dumbbells should be adjustable so you can accommodate the different rep brackets. If you have fixed-weight dumbbells, you might want to use PlateMates to fine-tune the load.)

Here's the program, including scheduled meals:


The One-Day Arm Cure Program

7:30 Breakfast
• 1 lean steak
• 2 poached eggs
• 1 slice of whole grain bread
• 1 orange
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet

8:30 Neurotransmitter Boost
• 1 serving of Power Drive™

9:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo

9:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo

10:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo

10:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo

10:45 Recovery Snack
• 1 serving of a meal replacement drink such as GROW!™, in water, with 5 g of glutamine powder added

11:00 Program A
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Seated Zottman Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• Pronating Dumbbell Extensions: 6-8 reps on a 501 tempo

11:30 Program B
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo
• Rest 90 seconds
• Incline Dumbbell Curls: 5-7 reps on a 501 tempo
• Rest 90 seconds
• California Press: 6-8 reps on a 501 tempo

12:00 Lunch
• 2 chicken breasts
• 1 mixed greens salad
• 1 yam
• 1 teaspoon of flax seed oil
• 3 g of vitamin C
• 1 multi-vitamin-mineral tablet

1:30 Program A
NOTE: Reps and tempo change from the morning's training.
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo

2:00 Neurotransmitter Boost
• 1 serving of Power Drive™

2:00 Program B*
NOTE: Reps and tempo change from the morning's training.
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo

*If you're like most people, you'll hit a "wall" about this time—it's what marathoners call "bonking." Of course, you'll have to remember that "riches go to the strong" and keep going. Power Drive should really help you maintain your strength and mental focus.

2:30 Program A
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Seated Zottman Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• Pronating Dumbbell Extensions: 10-12 reps on a 302 tempo

3:00 Program B
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo
• Rest 75 seconds
• Incline Dumbbell Curls: 8-10 reps on a 302 tempo
• Rest 75 seconds
• California Press: 10-12 reps on a 302 tempo

3:15 Mid-Afternoon Snack
• 1 serving of GROW!™ (or other meal replacement drink)
• 1 low-glycemic index fruit, like an orange or a pear

3:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo

4:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo

4:30 Program A (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 75 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo

5:00 Program B (High Reps)
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 60 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 60 seconds
• California Press: 15-20 reps on a 201 tempo

5:15 Snack
• 2 low-glycemic index fruits, like oranges or pears

5:30 Giant Set (High Reps)
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo
• Rest 120 seconds
• Seated Zottman Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• Pronating Dumbbell Extensions: 15-20 reps on a 201 tempo
• Rest 0 seconds
• Incline Dumbbell Curls: 12-15 reps on a 201 tempo
• Rest 0 seconds
• California Press: 15-20 reps on a 201 tempo

6:00 First Recovery Feeding
• 2 servings of creatine, mixed with grape juice
• 20 g branch chain amino acids
• 2 g of vitamin C
• 4 tablets of Champion Nutrition OxyPro
• 800 mg of phosphatidyl serine

7:00 Second Recovery Feeding
Blender drink consisting of:
• 1 GROW!™ (or other meal replacement drink)
• 125 g of carb powder
• 10 g of creatine
• 20 g of glutamine

7:30 Now that your warmup's over, it's time to get down to the real workout...nawww, just kidding. It's over. You survived. Slap yourself on the back, if you can.
Click to expand...



I know one thing. If you do it, people will hate you. Just like me.

CHeck out my 102 arm sets post. If you dont want to grow or get rediculed dont do it!
 
Re: Re: Anyone ever tried the 'One Day Arm Cure"?

SSAlexSS said:




I know one thing. If you do it, people will hate you. Just like me.

CHeck out my 102 arm sets post. If you dont want to grow or get rediculed dont do it!
Click to expand...

No, people hate you because you're a lying little prick
 
I had a free Sunday, and my arms suck, so I did it just to see what would happen(Didn't really expect anything.)

Results were okay, but nothing staggering. The evening of that day I could hardly move my arms, but I iced 'em and felt fine the next day. Oddly, I didn't have much soreness at all. Added about 1/4" to my arms, and kept it.

Still it kinda sucked to be at the gym that long. My advice: don't bother.
 
If you do this routine you are going to end up looking like a concentration camp victim. The amount of calories built into this routine is not anywhere close to what you would need to put on muscle. Not to mention the fact that the routine takes practically all day to do.
 
Blood$Iron, if you aren't bullshitting us (which I think you are), 1/4" is a staggering result. I'm not kidding, that is a damn good improvement, and I don't know what you are complaining about. If I could increases my arms by a 1/4 of an inch overnight, I'd do it in a heartbeat. However, I''m not convinced that this routine will work.
 
Haz said:
Blood$Iron, if you aren't bullshitting us (which I think you are),
Click to expand...
Fine. I don't really give a shit whether you believe me or not. I don't make bullshit claims. Period.
 
Last edited:
LeviathanX said:
If you do this routine you are going to end up looking like a concentration camp victim. The amount of calories built into this routine is not anywhere close to what you would need to put on muscle. Not to mention the fact that the routine takes practically all day to do.
Click to expand...


Ummm... A concentration victim with additional 1/4 inch on their arms!
 
1.) If it definitely added 1/4 to my arms i would also do it in a heartbeat

2.) 1/4" could also be related to measurement error...i could imagine your arms having a lot of temporary lactose built up that could last longer than usual.
 
Re: Has anyone tried it

John G said:
?
Click to expand...

Yes I did and my posts are now 1/4 screen up on this page!


Do it if you want growth. Listen to other people if you want minimum growth!
 
I did the program a few years ago. It worked well I think that 1/4 inch or more is about what got too athough I am an easy gainer especialy in my biceps. Stop speculating abou it, just try it.

Poliquin also has a 1 day chest cure on that site. I did it and it worked.
 
CytoMel said:
I did the program a few years ago. It worked well I think that 1/4 inch or more is about what got too athough I am an easy gainer especialy in my biceps. Stop speculating abou it, just try it.

Poliquin also has a 1 day chest cure on that site. I did it and it worked.
Click to expand...

Great bro!

And people were making fun of this program.

After all it is poliquin's program, not mine!
 
mattcanning99 said:


the total number of sets performed in the one day arm cure = 102

and you had 102 posts...just a coincidence is all;)
Click to expand...
Actually, you *only* do 64 sets. I don't know where the hell SSAlexSS got 102. From what I recall of his original post I don't think he actually did the routine, but just did a bunch of sets of curls.
 
CongoJoe: Please tell me your serious about this. :confused:

I printed it out and I think I may attempt it this weekend.
My arms are very thin so I need all the help I can get!

Would you alter it in any way for a female or should it be done the same for both? The only problem I see that I may have is w/ the breakfast. Seems like alot of food for me. One other question, what is Power drive?

CC.
 
Carolinachick, this workout i guess is serious. i didnt make it up. I read about this a while ago in some muscle magazine at a grocery store, and a few days ago it popped in my mind and i was doing searches around and i found it. You might want to ask someone elses opinion as far as altering it around a little since you are a female. i would peobably keep it the same and give it a try. it cant hurt..it can only help. i personally have not tried this. i think i will though sometime soon. i have some good size on my arms now....and i know this would just blast em out. i take my hat off to you for trying this....good luck.... and check this site out for Powerdrive......looks like good stuff


poerdrive...click here
 
From reading the program it looks like the size increase youi'll get from this can be attributed to glycogen supercompensation, not actual contractile tissue.

High volume workouts + low carbs = glycogen depletion. Post workout eat lots of carbs and the next couple of days you'll probably be back to eating properly which will further push glucose into the muscle cells.

Seems nothing more than a carb depletion/carbup to me for a temporary increase in size.
 
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