How I Put An INCH On My Arms In 1 Year

Exercises, nutrition, program, training split, everything you need to know. It took a bit longer than 22 days but I'm still very happy with my progress, especially after seven years of lifting! Grab my book for more details.

Full Measurements:
Before:
Bulked: Jan 2021: 17" right 16.25" left 93kg BW
Cut: July 2021 16.75" right 16.00" left 86kg BW
After:
Bulked: March 2022: 18" right 17.5" left 98kg BW
Cut: April 2022: 17.75" right 17.25' left 91kg BW


Timestamps:
00:00 Geoff Says Hello
00:46 I Bulked (85kg/187lbs to 98.7kg/217lbs)
01:55 Training Split
03:02 Triceps Exercises
06:51 Biceps Exercises
09:19 Volume
10:05 Effort/RPE/RIR
11:05 Intensity Techniques
12:08 Injury!
13:15 Effort or Volume? Yes.
14:05 Grab My Book For More USEFUL Info!

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