We train because? This is not just a book full of workout routines. The mental aspect of training is far more important than the physical aspect. In order to create the mind muscle connection that it takes to reach any training goal not just trying to put size on your arms, we all must come to the conclusion that we are going to need to prioritize our lives and figure out what is most important to us. If your arms are a weak part of your physique and you are at least slightly open minded to the fact that their are many ways to train and not all of them are going to be found in a magazine or preached by a personal trainer, then I invite you into my world for a while. But you must come in with an open mind. Here is a free advanced arm workout from the old school. The old school method of how to add one inch to your arms. This is really old school. And it does work.This is more of a huge pump type of routine, but if done periodically it can shock the arms into growth with proper nutrition and recovery. There are many different set and rep schemes so I will just give you a broad range overview of this workout and you can pretty much tweak it a bit in order to fit your wants and needs. Not everyone can get through this workout mentally so be prepared to get your mind right before attempting this workout. First your going to need to be in the gym for 8 hours. Yes I said 8 hours. You will do a giant set or a super set that should last about ten minutes every half hour. So basically you are training for ten minutes then resting for twenty minutes. This sounds a lot easier on paper than it really is once your actually doing it. Now like I said there are many ways that you can do this. So please don't get on me for not saying the way that you read it in some muscle magazine. Nothing is set in stone as far as when training is concerned. People need to really get over themselves with some of these technicalities. So some people will choose to do biceps in one half hour and triceps in the other half hour. Some will choose to do both biceps and triceps in the same half hour every half hour. Either way you do this you are going to be destroying your arms in a good way so it really is all about preference and how you feel that particular day. So for the most part you are going to be sticking to these basic movements for each half hour workout. Skull crushers Dumbbell overhead triceps extensions Barbell curls Dumbbell curls With optional exercises being dumbbell concentration curls, and triceps kickbacks. But basically those first four are it. Now you can take those exercises and mix and match them how you like but generally you will do one biceps and one triceps movement each half hour, then swap to the other two the next half hour, and so on and so on. 3 - 4 sets each 8 - 12 reps. So in between the workouts you are going to rest and drink on your protein shakes and nibble on some fruit that you packed up and brought to the gym with you. It will be a long day. And you are on a timed schedule so you will need to pack your shakes and fruit. I used to do this at my house, and I had no problem eating solid foods as I did this, but not everyone can do that so it is important to figure out ahead of time what you are going to do about your meals during this 8 hour workout. Remember that you have got only about 20 minutes in between sets which isn't really enough time to be trying to cook food. You will barely have time to go squat on the toilet So prepare ahead of time for this. Most people go with shakes during this workout for convenience. Give this old school method a try maybe once or twice a year to just shock those muscles. Just stick to the basics and prepare yourself for the long 8 hours that this workout will require. The first few hours are not too bad, but after a while the mental aspect becomes more of a trial than does the physical aspect.