The One-Day Arm Cure

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T-Nation Challenge: Charles Poliquin’s One-Day Arm Cure

Goal:

Test and document the results of the Poliquin One-Day Arm Cure trainees of various stages of muscular development. Male, Female, Natural, Enhanced - all are welcome.

General Rules:

  • Program must be followed as written, but diet and supplements are optional (to reduce the barrier for entry). The time of day when training ‘blocks’ are performed is irrelevant, but time between training blocks needs to be as close as possible to what is written.
  • Participants can select either Program A or Program B, but must follow only ONE (mention which one was performed).
  • Timeframe (?) open to suggestions

Measurement Rules:

*A useful tool for this can be found here*

  • “To take accurate measurements, position your upper arm so that it’s parallel to the floor, with the elbow pointing directly ahead of you. Measure the arm at its greatest girth, which should be at the peak of the biceps. Make sure that the “circle” formed by the tape is perpendicular to the ground.”

*For the most detailed version of this, read Mr. Poliquin’s article*

Picture Rules:

*Faces welcome, but not required in pictures*

  • Find a location where you can take quality pictures with similar lighting in the morning and evening, over the course of 2 weeks.
  • “Before” pictures must be taken before first weight is lifted.
    • Front-profile, flexed (cold)
    • Side-profile, flexed (cold)
  • “After” Pictures must be taken closely following the completion of the last training block.
    • Front-profile, flexed (pumped)
    • Side-profile, flexed (pumped)
  • Follow-up # 1 (1 week after Challenge Day)
    • Front-profile, flexed (cold)
    • Side-profile, flexed (cold)
  • Follow-up # 2 (2 weeks after Challenge Day)
    • Front-profile, flexed (cold)
    • Side-profile, flexed (cold)

*obligatory shoe reference*

Nutrition:

  • Meals do not have to follow plan as written, but similar meal/recovery timing could prove beneficial.
  • Intra-workout nutrition is strongly recommended, but not required. Plazma or Surge are 2 that I would recommend.

Training:

Program A

9:00 AM Program A

Exercise Reps Tempo Rest
Seated Zottman Curl 5-7 501 90 sec.
Pronating Dumbbell Extension 6-8 501 90 sec.
Seated Zottman Curl 5-7 501 90 sec.
Pronating Dumbbell Extension 6-8 501

10:00 AM Program A

Exercise Reps Tempo Rest
Seated Zottman Curl 5-7 501 90 sec.
Pronating Dumbbell Extension 6-8 501 90 sec.
Seated Zottman Curl 5-7 501 90 sec.
Pronating Dumbbell Extension 6-8 501

11:00 AM Program A

Exercise Reps Tempo Rest
Seated Zottman Curl 5-7 501 90 sec.
Pronating Dumbbell Extension 6-8 501 90 sec.
Seated Zottman Curl 5-7 501 90 sec.
Pronating Dumbbell Extension 6-8 501

1:30 PM Program A

Exercise Reps Tempo Rest
Seated Zottman Curl 8-10 302 75 sec.
Pronating Dumbbell Extension 10-12 302 75 sec.
Seated Zottman Curl 8-10 302 75 sec.
Pronating Dumbbell Extension 10-12 302

2:30 PM Program A

Exercise Reps Tempo Rest
Seated Zottman Curl 8-10 302 75 sec.
Pronating Dumbbell Extension 10-12 302 75 sec.
Seated Zottman Curl 8-10 302 75 sec.
Pronating Dumbbell Extension 10-12 302

3:30 PM Program A (High Reps)

Exercise Reps Tempo Rest
Seated Zottman Curl 12-15 201 60 sec.
Pronating Dumbbell Extension 15-20 302 75 sec.
Seated Zottman Curl 12-15 201 60 sec.
Pronating Dumbbell Extension 15-20 302

4:30 PM Program A (High Reps)

Exercise Reps Tempo Rest
Seated Zottman Curl 12-15 201 60 sec.
Pronating Dumbbell Extension 15-20 302 75 sec.
Seated Zottman Curl 12-15 201 60 sec.
Pronating Dumbbell Extension 15-20 302

5:30 PM Giant Set (High Reps)

Exercise Reps Tempo Rest
Seated Zottman Curl 12-15 201 0 sec.
Pronating Dumbbell Extension 15-20 302 0 sec.
Incline Dumbbell Curl 12-15 201 0 sec.
California Press 15-20 302 0 sec.
Seated Zottman Curl 12-15 201 0 sec.
Pronating Dumbbell Extension 15-20 302 0 sec.
Incline Dumbbell Curl 12-15 201 0 sec.
California Press 15-20 302
Program B

9:30 AM Program B

Exercise Reps Tempo Rest
Incline Dumbbell Curl 5-7 501 90 sec.
California Press 6-8 501 90 sec.
Incline Dumbbell Curl 5-7 501 90 sec.
California Press 6-8 501

10:30 AM Program B

Exercise Reps Tempo Rest
Incline Dumbbell Curl 5-7 501 90 sec.
California Press 6-8 501 90 sec.
Incline Dumbbell Curl 5-7 501 90 sec.
California Press 6-8 501

11:30 AM Program B

Exercise Reps Tempo Rest
Incline Dumbbell Curl 5-7 501 90 sec.
California Press 6-8 501 90 sec.
Incline Dumbbell Curl 5-7 501 90 sec.
California Press 6-8 501

2:00 PM Program B

Exercise Reps Tempo Rest
Incline Dumbbell Curl 8-10 302 75 sec.
California Press 10-12 302 75 sec.
Incline Dumbbell Curl 8-10 302 75 sec.
California Press 10-12 302

3:00 PM Program B

Exercise Reps Tempo Rest
Incline Dumbbell Curl 8-10 302 75 sec.
California Press 10-12 302 75 sec.
Incline Dumbbell Curl 8-10 302 75 sec.
California Press 10-12 302

4:00 PM Program B (High Reps)

Exercise Reps Tempo Rest
Incline Dumbbell Curl 12-15 201 60 sec.
California Press 15-20 302 75 sec.
Incline Dumbbell Curl 12-15 201 60 sec.
California Press 15-20 302

5:00 PM Program B (High Reps)

Exercise Reps Tempo Rest
Incline Dumbbell Curl 12-15 201 60 sec.
California Press 15-20 302 75 sec.
Incline Dumbbell Curl 12-15 201 60 sec.
California Press 15-20 302

6:00 PM Giant Set (High Reps)

Exercise Reps Tempo Rest
Seated Zottman Curl 12-15 201 0 sec.
Pronating Dumbbell Extension 15-20 302 0 sec.
Incline Dumbbell Curl 12-15 201 0 sec.
California Press 15-20 302 0 sec.
Seated Zottman Curl 12-15 201 0 sec.
Pronating Dumbbell Extension 15-20 302 0 sec.
Incline Dumbbell Curl 12-15 201 0 sec.
California Press 15-20 302

Program A and B are pulled from this article.

@Tim_Patterson @Jared_Maggard (and others) please review for accuracy. Please note that I changed the timing of the Giant Set for Program B to align with 1-hour timing shown in Program A. If this is inaccurate, please correct accordingly.

I feel it is wise to tag @Christian_Thibaudeau as this may align very well with his Training Methods on Trial series. Coach, if you want to chime in - or if there is something you would like to see added/changed about this, please do speak up. I place a great deal of value on your input.

@TrainForPain Thanks for the inspiration on this - you’re welcome to consider yourself my meathead muse.

aaand just like that, I’m behind on schoolwork again :sweat_smile:

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