Edited 4/9/24: I’ve been getting a steady stream of traffic to this post and I thought I’d post an update. The video featuring Rich Piana has been made private and can’t be watched anymore. If you’re here for the video, sorry. Whoever’s controlling his YT channel at this point made that decision. At least you still have the infographic.

I’d like to show you a marathon 8-hour arm workout that is not for the weak of heart (or body). This is for the dedicated few that really want to go the extra mile in order to grow. If you think that this is too grueling, too taxing, or that it can’t be done without steroids, then do not do it. For those of you that do end up doing it, be prepared to stop when your body tells you it can’t go on. Listen to your body! It’s one thing to push through a plateau or to go on when you’re tired, and it’s quite another to tear a muscle or a ligament in a misguided search for vain glory at the gym.

We all reach certain stages in our workout routines when we need to shock the body and this workout will definitely do the trick — if you can get through it, and most people can’t. I couldn’t. I tried it and got through five hours of it before I had to call it quits.

You’ll understand it best once it’s explained to you in this video featuring Rich Piana. Don’t be fooled by his tattoos and intimidating demeanor, he’s a nice guy who’s been publishing all sorts of informative bodybuilding videos. Sadly, he’s also passed away recently, possibly due to his overuse of steroids. At least he was open about his usage, unlike (virtually) all other pro bodybuilders.

Following the instructions in the video, I made an infographic, a guide to help you out. Just print it and you’ll be set.