Rich Piana, a well-known bodybuilder and fitness personality, was famous for his unique and high-intensity training techniques.
Among his most notable routines was the 8-Hour Arm Workout, an exhausting training session aimed at rapidly increasing muscle mass in the arms.
Although this workout isn’t appropriate for everyone, it provides a fascinating glimpse into Rich Piana’s commitment to pushing the limits of fitness and bodybuilding.
Two brave women attempted the workout and shared their results in a video, upcoming influencer killjoy posted the video on social media when she was attempting the incredible 8-hour arm workout.
Overview
The 8-Hour Arm Workout is an intense training program focusing on the biceps and triceps.
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As the name implies, it spans 8 hours, with exercises targeting the arm muscles performed every 30 minutes.
This demanding workout is intended to be done only once or twice a year, acting as a shock to the system and pushing the body to its maximum capacity. The objective is to trigger massive growth in the targeted muscles, resulting in a substantial increase in arm size.
The Workout Structure
The 8-Hour Arm Workout is divided into 16 mini-workouts executed every 30 minutes over 8 hours.
Each mini-workout focuses on biceps and triceps, comprising four exercises per session.
In total, this workout includes 64 sets for the biceps and 64 sets for the triceps.
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The workout alternates between Workout A and Workout B:
Workout A:
- Skull Crusher: 4 sets x 10 reps
- Barbell Curl: 4 sets x 10 reps
Workout B:
- Single Arm Dumbbell Extension: 4 sets x 15 reps
- Barbell Dumbbell Hammer Curls: 4 sets x 15 reps
Here’s a general outline of the workout:
- Warm-up: Start with a light warm-up, incorporating dynamic stretches and light cardio to get the blood circulating.
- Mini-workout: Perform 4 sets of either Workout A or Workout B, taking minimal rest between sets.
- Rest: Take a 30-minute break to rest and recover.
- Repeat: Continue alternating between mini-workouts and rest periods for the entire 8 hours.
Influencers Attempting the 8-Hour Arm Workout
The intensity of the 8-Hour Arm Workout has piqued the interest of various fitness enthusiasts and influencers.
Up-and-coming influencer Killjoy documented her attempt at the workout in a video but was unable to complete it.
She stopped after 6 hours, showcasing the demanding nature of this unconventional training method.
Nutrition and Supplementation
To provide the body with the necessary energy for this challenging workout, Rich Piana suggested consuming ample carbohydrates and protein, along with proper hydration.
He also recommended using supplements such as branched-chain amino acids (BCAAs), creatine, and pre-workout formulas to boost performance, recovery, and muscle growth.
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