Shout out to the late and Great Rich Piana God dammit!!! 🥩Piana Pecs FTW🏋️♂️
Rich Piana’s Eight-Hour Arm Workout was an extreme, high-volume training session designed to shock the arms into rapid growth. It involved training biceps and triceps every 30 minutes for 8 hours, totaling 16 mini-workouts. Here’s how it worked:
Workout Structure:
- Reps & Sets: Each mini-session consisted of 4 sets (2 for biceps, 2 for triceps), totaling 64 sets by the end of the day.
- Exercise Selection: Basic arm exercises like barbell curls, dumbbell curls, triceps pushdowns, and skull crushers.
- Weight & Intensity: Moderate weight with strict form to avoid injury.
- Rest & Recovery: After each mini-workout, participants rested for 30 minutes, ate a small high-protein, high-carb meal or shake, then repeated the process.
Purpose & Risks:
- The goal was muscle hyper-saturation, flooding the arms with nutrients and blood.
- While some reported short-term size increases (mainly due to swelling and glycogen loading), this method is extremely taxing and not sustainable for long-term growth.
- Risk of overtraining, injury, and excessive fatigue is high.
It was more of a shock experiment than a scientifically backed training method, but it became legendary in bodybuilding circles due to its intensity.
Check out this Leg Workout. It might not be effective and require an array of gym helpers but it’s worth a try if you have a pair of chicken legs 🐓
