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  1. #1
    Masstrophysicist Camarija's Avatar
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    I'm going to do Rich Piana's 8 Hour Arm Workout

    WHAT IS IT?
    Every half hour, perform 4 supersets.
    Alternate between superset A & B every hour.
    After every Supserset B, drink one scoop protein shake, and eat one banana.
    Continue for a total of 8 hours, 64 sets of supersets, 200 g protein, 8 bananas.

    WHAT ARE THE SUPERSETS?

    Superset A
    Chin Ups
    Dips

    Superset B
    French Press
    Preacher Curl

    Why?
    I don't actually believe it will make my arms HUUUUUGE, but it sounded like a fun Friday, and I bet my arms will get a decent pump for the night

    When?
    I'll be starting in about 1 Hour 40 Minutes!
    I'll post pics / videos / updates when I can

    LET'S GOOOO!!

    *edit*

    Conclusions

    My 16 inch arm cold grew 5 inches to 21 inches cold the next morning

    This was my pump after the 8 hour marathon, still not as the large as the following day, but heck it was a gnarly pump



    The pump faded after a few days, but I expect now that my arns have been that size once, satellite cell growth from the extreme metabolite training will make it easier to get back to that size with diligent training in the years to come
    Last edited by Camarija; 08-09-2022 at 09:15 PM.
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  2. #2
    Work in Progress CW47's Avatar
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  3. #3
    Masstrophysicist Camarija's Avatar
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    Internet is too slow to upload pics

    Im at 41 cm arms cold
    My buddy is at 38.5 cm arms cold

    Just finished first Superset A
    We're adding one set of lateral raises at the last supersst of A
    * and we're adding one set of face pulls at the last superset of B

    Also, instead of 8 bananas each, we're doing 4 bananas and 4 oatmeal raisin cookies
    Last edited by Camarija; 08-05-2022 at 08:48 AM.
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  4. #4
    Registered User jaxqen's Avatar
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    Bonus






    Also... bro, your arms will get huge, bro!
    I like to learn from the mistakes of the people who take my advice.
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    Work in Progress CW47's Avatar
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    Originally Posted by Camarija View Post
    Internet is too slow to upload pics
    No worries. I got you.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  6. #6
    Registered User jaxqen's Avatar
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    My internet is faster so Camarija sent me a picture

    I will upload it right now





    Originally Posted by Camarija View Post
    I don't actually believe it will make my arms HUUUUUGE
    I like to learn from the mistakes of the people who take my advice.
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  7. #7
    Masstrophysicist Camarija's Avatar
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    Brothers you're amazing! Thank you!

    Im taking pics but wifi still sucks

    Past the halfway mark, lots of shakes, bananas and cookies

    We're changing up the supersets a bit

    Superset A:
    Medium/close grip pulldown using the multi-grip exerciser attachment
    Close grip incline bench, focus on triceps

    Superset B:
    Single arm, side saddle, lean away, db preacher curl
    Single arm, overhead db extension, leaning back

    So far amazing, the pumps just keep getting stronger

    This is a sarcoplasmic hypertrophy session we decided, if that's even a thing anymore

    Still fun!

    Thanks for the encouragement brothers!!
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    Originally Posted by Camarija View Post
    it sounded like a fun Friday, and I bet my arms will get a decent pump for the night
    Don't forget the T & the L before you go out tonight!

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  10. #10
    Masstrophysicist Camarija's Avatar
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    Cramps are kicking in, and it's something when your tricep cramps simultaneously with your bicep. There is no relief. We're just pushing through.

    3 more supersets to go ~ 1 hour from now we're done!!

    We're a bit too drained to decide on where to feast after we finish
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  12. #12
    Masstrophysicist Camarija's Avatar
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    We did it

    Eating and heading to a club later

    Pics and vids tomorrow

    Cheers bros
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    Masstrophysicist Camarija's Avatar
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    ~ 2.5 hours in



    ~ 5 hours in



    Measuring tomorrow cold to see if there's any truth to this lol

    So many cramps, all over

    My triceps and biceps obviouslt, but also my forearms and occasionally my back and chest

    No regrets!!!
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    Meanwhile on Misc








    Seriously now, so you two stayed 8 hours in the gym?
    I would have thought you would do this in your house and watch some movies in between.
    You know... two guys, one dumbbell.... many things can happen.

    I like to learn from the mistakes of the people who take my advice.
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  16. #16
    Masstrophysicist Camarija's Avatar
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    The gym owner thought the idea was hilarious, even put us on their instagram promotion

    Anyway, this morning I measured 54 cm cold, or 21.25 inches

    so that's an increase of 13 cm overnight, compared to the 41 cm, or 16.14 inches I was measured yesterday

    or 5.111 inches increase

    I knew my arms had grown since normally my hands reach a certain place when I measure my arms with my hands, and this time it wasn't even close

    But I definitely did not expect a perma pump of +5 inches

    Let's see if this pump lasts until next week

    For now I'm very sore, and I'm going to be eating +4,000 calories a day with absolutely zero competing activity for recovery

    This is actually insane that this 8 hour arm workout actually worked

    Word of caution to anyone who tries this, make sure you have lots of potassium and magnesium, or you will be cramping hard around the 6 hour mark onwards, and from then on it's just a matter of willpower pushing through the alien cramps
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  17. #17
    Work in Progress CW47's Avatar
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    Nice job getting through this. It flexed what may be the most important muscle of all when in comes to lifting - the will to keep on pushing when things get tough.
    I'm curious to hear about the short(ish) term impacts - DOM's, arm size, etc. And I'll second what jaxqen said - did you actually stay in the gym for 8 hours? :0

    Seems like I'm always on spread with everyone that posts semi-regularly. Time to go find some random posts to rep...


    Edit: Posting at the same time... WOW! 5 inches difference. That's crazy.
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    8 hrs of pump for 8 weeks of tendinitis rehab.
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  19. #19
    Masstrophysicist Camarija's Avatar
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    Originally Posted by CW47 View Post
    the will to keep on pushing when things get tough.
    ^ this. It's the gym equivalent of a marathon

    Originally Posted by CW47 View Post
    5 inches difference. That's crazy.
    It's absolutely insane.

    I'm afraid to put on shirts with sleeves because I don't want to accidentally ruin the sleeves

    Originally Posted by radrd View Post
    8 hrs of pump for 8 weeks of tendinitis rehab.
    I hope not!! Lol!!

    We made sure our joints were well aligned for each exercise to reduce tendinitis risk, and we changed up exercises halfway through

    As for the pump, it's been over 24 hours now and the pump is unreal

    I did not expect this to work at all

    Obviously my entire body is sore, but no joint pain so far

    I'll keep you updated!
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  21. #21
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    Things I want to know:

    1. Why didn't you put a video on the internet with "I did Rich Piana's 8 hour arm workout and got a 5 inch huge long lasting pump (SCIENCE BASED)" to get hundred of thousands of views and become a fitness influencer? You don't like money?

    2. If I also do this and don't get a 5 inch pump, should I blame:
    a) OP
    b) Rich
    c) my natty limit

    3. What happens if I combine Vince Gironda's hormonal shake with Rich Piana's 8 hour arm workout?

    4. How many women at the gym came down to their knees and begged you to let them touch your bis?

    5. Did you throw banana peels at the fat no-pump betas who did squats and bench? How many victims in those 8 hours due to banana peel slipping?

    6. So you did 64 sets for bis and 64 for tris, right? I'm asking because I might do the same but instead of arms I will go for glutes like a real man. I'm thinking suppersetting Jefferson squats with frog pumps.

    7. What weights did you use in the last half hour for how many reps?

    8. Should SP ban every user who didn't rate this thread for 5 stars (Excellent)?


    Last edited by jaxqen; 08-06-2022 at 01:56 PM.
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    Masstrophysicist Camarija's Avatar
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    Update, my buddy just revived from his trauma induced slumber



    So he went from 38.5 cm to 48 cm

    An increase of 9.5 cm, or 3.74 inches

    We both believe the growth is just inflammation similar to a bruise, obviously not actual muscle growth

    The idea is to take advantage of the local inflamation, eat constantly, and hopefully in recovery the muscle growth response will be as extreme as the inflamation response

    This is 99% bro science theory crafting

    The paper on NSAIDS use inhibits muscle hypertrophy comes to mind, reducing this theory crafting from being 100% bro science

    Originally Posted by FurtadoZ9 View Post
    Thick, solid, tight.
    Noice

    Originally Posted by jaxqen View Post
    Things I want to know:

    1. Why didn't you put a video on the internet with "I did Rich Piana's 8 hour arm workout and got a 5 inch huge long lasting pump (SCIENCE BASED)" to get hundred of thousands of views and become a fitness influencer? You don't like money?

    2. If I also do this and don't get a 5 inch pump, should I blame:
    a) OP
    b) Rich
    c) my natty limit

    3. What happens if I combine Vince Gironda's hormonal shake with Rich Piana's 8 hour arm workout?

    4. How many women at the gym came down to their knees and begged you to let them touch your bis?

    5. Did you throw banana peels at the fat no-pump betas who did squats and bench? How many victims in those 8 hours due to banana peel slipping?

    6. So you did 64 sets for bis and 64 for tris, right? I'm asking because I might do the same but instead of arms I will go for glutes like a real man. I'm thinking suppersetting Jefferson squats with frog pumps.

    7. What weights did you use in the last half hour for how many reps?

    8. Should SP ban every user who didn't rate this thread for 5 stars (Excellent)?


    1. I like money, I also like privacy, also we did this for fun, it would be a different thing altogether with a camera dude, editor, and performing for the camera

    2. My friend is a good baseline for average genetics, he still got +3.74 inch pump. I'd imagine you shouldnt do this unless you have a good base and years of constant training already. But yes, we both said we would road trip to Rich Piana's grave if it didn't work lol

    3. I would join that thread no doubt

    4. One kept staring at me in the gym and hit me up on insta. Another has a boyfriend but added me on insta and started chatting. Arm pump is hilariously bro but it worls somehow

    5. Bahaha!! My friend knows almost everyone there and everyone was psyched for our idiotic journey. After the first post went on insta people came in and cheered our Rich Piana thing. Very positive gym environment all around

    6. Yes, 64 sets of bis, 64 sets of tris, and then we also added maybe 10 sets of lateral delt and 10 sets of rear delt



    I am seriously considering doing a leg version of this now

    7. The last supsets were:
    Suppinate grip pulldown - 155 lbs x 12 reps on first set and then 8 reps last set
    Close grip incline bench - 88 lbs x 15 reps -> 9 reps
    Cable lateral raise - 10 lbs x 15ish reps

    Cable curl - 55 lbs x at least 10 reps, i dont remember
    Tricep pushdown - i dont remember, just feel the pump
    Cable cross face pulls - 10 lbs x 15 ish reps

    The goal wasnt necessarily failure, just to get a good pump with extreme mind muscle connection

    The issue at the end was cramping everywhere WHILE performing the sets

    It was truly mind over matter

    8. Lol! That function has never worked for me but yes!

    *edit

    Other bro who I worked out with had to leave for about 3 hours in the middle, but still did 5 hours with us



    Arms got bigger / inflamation confirmed

    We've all been eating constantly today and resting, max growth incoming
    Last edited by Camarija; 08-06-2022 at 07:56 PM.
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    My arms are still swollen
    I'm eating like crazy, +4,000 caloroes a day
    There is no tendon pain but occasional muscle cramps (not too bad though)

    Planning on hitting normal leg day tomorrow if I feel recovered enough, otherwise a 3rd consecutive rest day.

    Cheers brothers!
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    Thumbs up

    Best wishes for the recovery!
    At age 64, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
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    Talking

    Originally Posted by radrd View Post
    8 hrs of pump for 8 weeks of tendinitis rehab.
    If I would be able to get photos with a five-inch arm pump, I would absolutely be willing to go through 8 weeks of tendinitis rehab!

    (I don’t think I’ll try anything that crazy though, since for old fogies like me there’s always a risk of not recovering fully.)
    At age 64, I've exceeded all my prior PRs. Not “over the hill” yet. :)

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    My arms are back at 41 cm again, still a little sore but not bad at all

    Ended up doing a leg day today without too much issue

    But I'm still visibly physically exhausted, so I'm just going to take an afternoon nap and hopefully I'll be fine soon

    Bottom line, the arm pump was absolutely insane, but only lasted a few days

    Will it result in long term gains....? Maybe???

    Although my arms have gone back to normal, an argument can be made that I've stimulated the growth of satellite cells, that will make it easier for me to hypertrophy back up to 54 cm arms. If i can eventually walk around with 54 cm arms in a couple years, I will be so happy.

    Originally Posted by HomeGymChains View Post
    Best wishes for the recovery!
    Thanks Brother!
    Last edited by Camarija; 08-08-2022 at 01:43 PM.
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    Nice, I just saw this! There's really something to be said for putting in hard effort and trying things for yourself, even if the intent is just for fun or the curiosity to see what will happen. Way too much dismissal of training approaches or consequences in gym culture on a thin basis unsubstantiated by one's own experience, IMO.

    My question to OP: would you recommend doing this for someone with serious progression goals, beyond just seeing what it's like? Seems like recovery demands would be counterproductive, but I'm personally somewhat skeptical about denouncing that as a threshold to be improved over time.
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    Originally Posted by EliKoehn View Post
    My question to OP: would you recommend doing this for someone with serious progression goals, beyond just seeing what it's like? Seems like recovery demands would be counterproductive, but I'm personally somewhat skeptical about denouncing that as a threshold to be improved over time.
    In terms of long term progress, once you reach a certain level you can get creative with busting through plateaus.

    The potential long term benefit is that it's possible I stimulated the growth of satellite cells in my arms. Meaning, since I was able to grow my arms to 21.25" once, it will now be easier to get there again, and potentially grow to that size long term.

    The potential short term detriments include possible tendinitus (didn't happen to me), extended recovery time (just a couple days, not a huge deal, just had to eat a ton and sleep a lot), and desensitization to volume.

    Realistically the best time to go ape **** like this would be towards the end of a bulking mesocycle, where you know you will have time to rest, recover, eat well, and take time off training to resensitize during a deload.

    In RP training, normally the last week is very high on volume as well, just not tgis astronomically high.

    I will probably do this again to be honest.

    It was fun and I think it can show you what your peak physique could look like, if only for a couple days.
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    Originally Posted by Camarija View Post
    In terms of long term progress, once you reach a certain level you can get creative with busting through plateaus.

    The potential long term benefit is that it's possible I stimulated the growth of satellite cells in my arms. Meaning, since I was able to grow my arms to 21.25" once, it will now be easier to get there again, and potentially grow to that size long term.

    The potential short term detriments include possible tendinitus (didn't happen to me), extended recovery time (just a couple days, not a huge deal, just had to eat a ton and sleep a lot), and desensitization to volume.

    Realistically the best time to go ape **** like this would be towards the end of a bulking mesocycle, where you know you will have time to rest, recover, eat well, and take time off training to resensitize during a deload.

    In RP training, normally the last week is very high on volume as well, just not tgis astronomically high.

    I will probably do this again to be honest.

    It was fun and I think it can show you what your peak physique could look like, if only for a couple days.
    Wait, I just realized that the 21.25" was your cold measurement? Damn.. that's actually kind of incredible. I would expect something like that at peak pump in the midst of the session, but not cold and a day later.

    Makes me wonder if someone did primarily ultra high volume like this from solid basis of progress if they could more or less sustain that kind of temporary expansion day in and day out. I think most likely someone wouldn't be able to train like that consistently enough for it to be something manageable year-round.

    Do you have a pic for the 21.25"? I'm at work right now and my computer blocks most forum images if you already posted one. That's like Arnold in 1975.
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    Originally Posted by EliKoehn View Post
    Wait, I just realized that the 21.25" was your cold measurement? Damn.. that's actually kind of incredible. I would expect something like that at peak pump in the midst of the session, but not cold and a day later.

    Makes me wonder if someone did primarily ultra high volume like this from solid basis of progress if they could more or less sustain that kind of temporary expansion day in and day out. I think most likely someone wouldn't be able to train like that consistently enough for it to be something manageable year-round.

    Do you have a pic for the 21.25"? I'm at work right now and my computer blocks most forum images if you already posted one. That's like Arnold in 1975.
    I think Arnold must have been larger to be honest, in post #23 was two days after, still had some residual pump

    The morning after it looked like my arms had tumors

    This is today after a mild pump:



    Didn't measure but it's still not the level of 54 cm, getting closer though

    I think now that I've gotten to that arm size, it will be much easier to get there again

    Still Natty!!! Loool!!! Imagine if / when I start the special skittles bahahaha
    Last edited by Camarija; 08-10-2022 at 08:38 AM.
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