The Secret to Massive Arms: Rich Piana’s 480 Rep Workout Before Bed

Written by James C., M.S.(C), PT

| Published on

Fact Checked

Rich Piana was a well-known bodybuilder who was not afraid to try anything to build muscle, including his famous 8-hour arm workout.

Rich Piana was known for having very impressive arm size.

Rich Piana Stats:

  • Height: 6’1″ (185 cm)
  • Weight: During his competitive career, he competed in the 240-290 lb (109-132 kg) weight range. At the time of his death in 2017, he weighed around 300 lb (136 kg).
  • Arms: Rich Piana’s arms measured around 23 inches (58 cm) in circumference at their peak which is incredible even for a professional bodybuilder.
  • Chest: It is not clear what Rich Piana’s chest measurement was, but he had a well-developed chest and was known for his impressive pecs.
  • Body fat percentage: During his competitive career, Rich Piana’s body fat percentage was around 4-6%. However, in his later years, he gained significant weight and body fat, which he openly discussed on social media.

Rich Piana Secret arm workout before sleep

Rich was a big advocate for training arms, and he believed that if you wanted big arms, you had to train them frequently and with intensity.

In one of his videos, he revealed one of his methods to stimulate muscle growth in any weak body part, which involved doing 100 reps of skullcrushers and 60 reps of hammer curls every night before bed.

To start this routine, Rich recommends purchasing two 15-pound dumbbells.

Testosterone Booster
TestoPrime | Natural Testosterone Booster
4.8

Unleash the full testosterone-producing potential in your body. Improve muscle growth and increase fat loss fast.

Learn more Read My Review

Once you have the weights, begin with 100 reps straight of skull crushers, followed by 60 reps straight of hammer curls, and repeat this for three sets of each exercise, non-stop.

Rich explains that this workout should be nonstop, you don’t need to focus on stimulating the muscle you just need to keep going and pump the weights until you are done.

This means that you will do a total of 300 reps of skullcrushers and 180 reps of hammer curls.

Rich emphasizes that you should push yourself during this workout, as it will give you the “pump of your life,” and your arms will be burning with veins bulging through the skin.

After completing the workout, Rich advises going straight to bed without eating any meals or spending time with your partner, as your mind needs to focus on growing your muscles.

Additionally, after completing the arm workout, Rich suggests going to the bathroom or wherever your best mirror is and posing.

He explains that you will be able to see how pumped your arms are and that this will help your mind focus on muscle growth even more.

The reason behind this routine is that your mind will be thinking about muscle growth while you sleep, which Rich says is a physiological process that can help stimulate muscle growth.

He encourages viewers to try this routine for at least one month to see results.

While this routine is specifically designed for the arms, Rich notes that it can be applied to any weak body part, such as the calves.

The key to success is pushing yourself during the workout and letting your mind focus on muscle growth while you sleep.

Rich Piana was known for thinking outside the box when it came to building muscle, and this routine is just one example of his innovative approach.

While it may seem extreme to some, those looking to take their muscle growth to the next level may want to give this routine a try.

This method Rich Piana explained definitely makes sense if you think about it because if you do this for any weak body part you have, you are stimulating the muscle every day.

Rich Piana’s unconventional and thinking outside of the box approach is something that got him where he was, a huge bodybuilder with a massive success.

Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger
4.9

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works

It truly is sad that Rich is no longer with us to share his wisdom.

The Secret to Massive Arms: Rich Piana’s 480 Rep Workout Before Bed (video)

Broscience Verdict
D-Bal | Legal Dianabol Alternative
4.8

Legal muscle-building supplement that's designed to mimic the effects of dianabol without all side effects.

Find Best Price

My recommended supplements

Testo Booster
Natural Testosterone Booster For Men
4.9

By cutting out the middle-men we were able to produce super high-quality booster packed with all the right ingredients to stimulate natural testosterone production.

Buy Now How It Works
Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger
4.9

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works
Testosterone Booster
TestoPrime | Natural Testosterone Booster
4.8

Unleash the full testosterone-producing potential in your body. Improve muscle growth and increase fat loss fast.

Learn more Read My Review
Best For Bulking
Best Bulking Stack For Muscle Growth
4.9

Try this for rapid size, strength, and muscle-building results.

Learn more Read My Review

1 thought on “The Secret to Massive Arms: Rich Piana’s 480 Rep Workout Before Bed”

Leave a Comment

2K Shares
Share2K
Tweet
Pin