Add OVER 1 Inch to Your Arms FAST (SCIENCE)


People keep requesting that I do another training video, so here you go!

And I got some relatively new research to share in this episode, as well as an announcement, so please stay through the end.

The study at the core of this video was published this past February in the European Journal of Applied Physiology. The authors aimed to test the efficacy of a new training method on strength, hypertrophy, and fatigue. To do so, they took 31 participants and split them into two training groups. One group of 16 subjects who trained twice-per-week using this new method called the “3/7 method”, while another group of 15 subjects who trained twice-per-week in a more traditional way, with 8 sets of 6 reps per exercise. Both groups trained for 12 weeks.

The way to perform the “3/7 method” is explained like so: using 70% of your 1-rep-max on a given exercise, which equates to approximately your 12-rep-max, you’ll perform 3 reps, then you’ll rest 15-seconds, then you’ll perform 4 reps, and rest another 15-seconds, then you’ll perform 5 reps, and rest another 15-seconds, then you’ll perform 6 reps, and rest another 15-seconds, then finally you’ll perform 7 reps, and rest 150-seconds, or 2-1/2 minutes, and repeat that process once more.

So, in summary, one set of the “3/7 method” consists of 5 micro-sets building-up from 3 to 7 reps, with each micro-set separated by a very brief rest period of 15 seconds. In other words, this technique enables you to potentially achieve 25 total reps using your 12-rep-max. Another way to look at that is, you’ll be achieving more reps with a heavier weight, which is a ticket to growth!

But, how did “3/7” fair against a volume-and-frequency-matched traditional training approach, or in this case 8 sets of 6 reps?

Well, after 12 weeks, the group using the “3/7 method” gained nearly TWICE the amount of muscle and strength as the group performing 8×6! And the “3/7” group had experienced a 9.6% increase in biceps thickness by the end of the 12 weeks!

Just how significant is a gain of 9.6%? Well, let’s do a little math!

Considering your average dude has between 13 and 14 inch arms, 9.6% of 13-inches is about 1-1/4-inches, and 9.6% of 14-inches is around 1-1/3-inches. This means that the men using the “3/7 method” likely added well-over 1-inch to their upper arms after 3 months of using this protocol. And that is quite significant!

Whereas the 8×6 group only likely gained about 3/4-of-an-inch during those same 12 weeks.

Now, granted, both groups had taken a 6-month layoff from training prior to beginning this study. So, they were all attacking the weights relatively fresh. And likely had lost muscle since they had last trained. Ergo, how much of those gains were due to muscle memory and how much was fresh, I cannot say.

Nonetheless, the “3/7 method” still appears to be superior to a more traditional lifting approach. I mean, the proof is in the results!

To quote the researchers, “the 3/7 method provides a better stimulus for strength gain and muscle hypertrophy than the 8×6 method.”

And the mechanism behind “3/7’s” superiority is theorized to be greater metabolic stress in the target muscles.

And metabolic stress is one of the three recognized mechanisms of muscular hypertrophy.

Now, allow me to demonstrate how you can apply the “3/7 method” to an exercise like the EZ-Bar Curl.

But, before I flip to the gym footage, a couple things to take note:

One: I used a pair of red ‘Grip4orce Advanced Flex’ grips in this footage, but that is totally optional. I just prefer to add the extra challenge to all of my direct biceps work.

And two: I ended up having to use 73% of my 1RM instead of 70% because my gym didn’t have any 2-1/2 pound plates available. So, I ground out what I could manage with a slightly heavier weight. Nonetheless, your 12RM is what’s advised for this method.


And that was a demonstration of just one set. After doing one set, you’ll rest 2-1/2 minutes and repeat that same process a second time. Then you’re done with that exercise.

So, there you have it! A cool new training method that you can build an entire workout around, or even just hit up a lagging body part with.

And on that note, I’ve just released a new training program called “The Right to Bear Arms”. It’s a 4-day-a-week, 12-week-long program, supported by human research, that’s designed to blast your arms… even stubborn arms… into newfound growth!

In fact, “The Right to Bear Arms” strategically incorporates the “3/7 method”, as well as a variety of other research-proven training tactics specifically-geared toward blowing your arms up naturally!

Including a training approach that nearly doubled participants’ triceps size after just 8 weeks, compared to other methods, in a 2018 study authored by Brad Schoenfeld, Bret Contreras, and colleagues.

And another training approach that nearly doubled participants’ biceps size after just 8 weeks, compared to another, more traditional approach, in a 2016 study authored by Julius Fink and colleagues.

And that’s just a taste of what I’ve included in this program.

I’ve linked to “The Right to Bear Arms” in the description below, and in my pinned comment for those who are interested in grabbing their copy.

This program has been over 2 years in the making, so I am very excited about getting this out there.

Folks who have used my other programs, such as this fellow, have been waiting on an arm-focused routine from me since 2017!

Well… here it finally is!

Keep in mind, pretty much every list of “top male body parts as ranked by women” include the arms; typically the biceps and/or forearms. And this preference has also been demonstrated in research.

According to women, bigger biceps are one of the visual cues of upper body strength. And women simply find stronger men to be more attractive when mate-selecting.

In fact, not a single woman out of the 160 in that study preferred weaker men. Not. A. One. And they were all Australian and American university-aged students, not older women.

So, it is really no wonder why so many guys chase arm development in gyms across the globe. Albeit, most gym bros just throw everything but the kitchen sink at their arms hoping something, anything, will work, which is a very haphazard approach.

Whereas “The Right to Bear Arms” attacks your guns in a strategic, scientifically-sound manner.

Again, the program is linked in the description below, as well as in my pinned comment.

And just wait ’til you feel the arm pumps my program elicits! And the searing burn you’re gonna get during the intense Friday sessions each week!

This program also gets progressively more torturous in months 2 and 3. Your arms will be begging for mercy, but they’ll be shown no such compassion.

Anyway, leave your thoughts, comments, and questions below.



Pick up your copy of my NEW, science-based training program “The Right to Bear Arms” here:

Strength training with new 3/7 method gives superior results

Efficacy of a new strength training design: the 3/7 method

The mechanisms of muscle hypertrophy and their application to resistance training.

Cues of upper body strength account for most of the variance in men’s bodily attractiveness

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