The first priority of your body is to fully recover. Then, and only then, will it go to work creating new muscle. So step one of my Add One Inch to your Arms Workout is to take two weeks off all strength training. I can hear the groans now. 'But I need to work out three times a week.' No you don't.

More likely, you've turned a love of the gym into a too-frequent training schedule. Hey, if I liked getting my hair cut, it wouldn't help me to go to a barber three times a week. Growth takes time. That's a fact you need to face if you want to train rationally.

So if you lack the mental toughness to handle the above hurdle, you might as well stop reading this. This routine won't do anything for guys in an over-trained state. These are the guys who haven't added any size to their arms in months. But they train more than anyone else. See the connection?

The exception, of course, is for guys just starting out and for guys who understand training frequency and have adjusted their training days to compensate for their ever-increasing intensity of workouts. Those wonderful people can do this workout today.