Rich Piana pushes lifters beyond scientific recommendations, resulting in an extraordinary arm pump.
On the quest for toned arms, numerous arm workouts will come your way. However, Rich Piana’s 8-hour arm session is unique, claiming up to a 1-inchmuscle gain in a single encounter.
So, who exactly is Rich Piana? The renowned bodybuilder began his journey at eleven, later competing in the Classic Physique and 212 categories. By 30, with over twenty years in bodybuilding, he launched the popular supplement brand, 5% Nutrition. Tragically, he passed away in 2017.
| Full Name: Richard Eugene Piana | ||
| Weight | Height | Date of Birth |
| 221-315 lbs | 6’0″ | 09/26/1970 |
| Division | Era | Nationality |
| 1980s – 2010s | American | |
Recently, YouTube personality and bodybuilder Jesse James West dared to take on Rich Piana’s 8-hour arm workout alongside fellow coach Brandon Walsh. As they persevered, West warns this is not for the faint-hearted, so let’s delve into the details of this grueling challenge.
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Rich Piana’s 8-Hour Arm Workout
This regimen includes two supersets performed eight times over eight hours. Though it seems straightforward, the routines within had Jesse James West and Brandon Walsh struggling to lift their arms midway. “It’s pure agony,” West admitted. “A totally different kind of soreness.”
Before beginning, the duo measured their bicep circumferences. Post-training, West astonishingly added one and a half inches to his biceps but acknowledged it was due to inflammation and swelling. Both athletes also began experiencing discomfort in their joints, typically a signal to halt and avoid overtraining symptoms.
Rich Piana’s 8-hour arm workout features barbells, dumbbells, and a short session every 30 minutes. Both supersets are alternated to achieve 128 sets within eight hours. Below are the exercises involved in this intense arm workout session.
| Superset 1 | ||
| Exercise | Sets | Repetitions |
| Barbell Skull Crushers | 4 | 10 |
| Barbell Curls | 4 | 10 |
| Superset 2 | ||
| Dumbbell Hammer Curls | 4 | 15 |
| Dumbbell French Presses | 4 | 15 |
Superset – Barbell Skull Crushers & Barbell Curls
Before commencing the initial rep, West and Walsh discussed the total sets they would undertake. They mentioned that scientifically, you only need approximately ten sets per muscle weekly for hypertrophy (1). Their arm workout required significantly more, anticipating a challenging experience.
“Scientific studies often recommend three to ten sets per muscle per session for optimal results, and we’ll be doing far more than that. This is bound to be extremely tough.”
Barbell Skull Crushers
Barbell skull crushers are highly effective for defining your arm muscles. Also known as the lying tricep extension, this exercise targets the triceps. For enhanced arm size, barbell skull crushers specifically engage the medial head of your triceps. The exercise permits heavy loading, thoroughly working the triceps, which form two-thirds of your arm, making it one of the premier movements for arm muscle growth.
Barbell skull crushers also enhance your ability to throw objects overhead in sports such as baseball and football. Additionally, this exercise can refine your bench press technique since…triceps function as auxiliary muscles.
Barbell Curls
This routine, barbell curls, the second exercise in the arm workout, primarily engages the biceps as suggested by the name. Additionally, it involves the brachialis and forearm flexors, contributing to more robust and well-developed arms. Barbell curls are considered a practical exercise that emulates daily activities, such as lifting a box.
With just a barbell, barbell curls are accessible in most gyms. This exercise enhances grip strength, which benefits many other workouts like pull-ups, rows, and deadlifts.
Superset – Dumbbell Hammer Curls & Dumbbell French Presses
Before and after performing the first superset, Jesse James West and Brandon Walsh consumed protein shakes and sampled various flavors. Studies indicate that protein intake before and after a workout enhances performance, recovery, strength, and muscle development (2).
Dumbbell Hammer Curls
Despite their apparent simplicity, dumbbell hammer curls are an effective method to increase arm size. They work the biceps, brachialis, and brachoradialis. This exercise emphasizes the short head of the biceps, making it easier to perform. Being a unilateral exercise, it can correct muscle imbalances on either side.
Dumbbell hammer curls utilize a different grip than bicep curls, a neutral grip with palms facing each other, which allows for increased focus on the short head of the biceps and enables lifting heavier weights.
Dumbbell French Presses
The concluding exercise in this superset is the dumbbell French press, which primarily isolates the triceps. This isolation exercise can also involve your lower back muscles, shoulders, chest, abs, obliques, and glutes for stability. Utilizing a dumbbell for French presses imposes less strain on your elbows compared to a barbell.
The dumbbell French press targets the long head of the triceps, adding volume to your arms. You can perform this routine either seated or standing, holding a single dumbbell with both hands or one in each hand.
Despite completing the routine, West confesses he would not suggest an eight-hour arm workout to anyone.
“Even though dedicating eight hours to arm training is something I would never advise, today’s session reminded me of the excitement I felt when I initially started working out… Watching videos of Rich Piana or other figures from that era who were spreading enthusiasm and inspiration on YouTube.”
Watch the full workout here:
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References
- Schoenfeld, B., Fisher, J., Grgic, J., Haun, C., Helms, E., Phillips, S., Steele, J., & Vigotsky, A. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning, 1(1). https://doi.org/10.47206/ijsc.v1i1.81
- Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1), 54. https://doi.org/10.1186/1550-2783-9-54