How to Add Size on Your Arms – Quickly!
Arthur Jones's Unsuspected Secret
(This article involves an intriguing promise that Arthur Jones
issued in IronMan magazine during the early 1970s.)
by Ellington Darden, Ph.D.
"From only one workout," Arthur Jones announced, "I'll put half an inch of permanent muscle size on each of your upper arms!"
Jones's pledge was made to advanced bodybuilders, who were readers of IronMan. These men would do almost anything to add a fraction of an inch to their biceps and triceps.
Furthermore, Jones backed up his declaration with a remarkable guarantee:
"If you don't put half an inch of solid muscle on your arms, I'll pay your expenses to and from Florida."
As you can imagine, many bodybuilders made the journey to DeLand, Florida, in the early 1970s. I witnessed Jones put dozens of men through his workouts. And crazy as this whole challenge seemed, he actually made good on his promise. I never saw any of these men ask for his expenses to be reimbursed.
A quick half an inch of muscle on each arm? What was Jones's secret? How was he able to stimulate growth so fast?
The secret to such growth was totally unsuspected by most bodybuilders.
Jones's Formula
Here's the formula that Arthur Jones devised:
Jones would meet the arriving bodybuilder at the airport, bus station, or a local restaurant. Almost immediately he'd get out his tape and measure the trainee's upper arms – on the first flex, cold, and unpumped – and record it appropriately in his yellow tablet, along with the guy's name, age, and date. Arthur was a vigilant record keeper. Then, over a large and leisurely meal, they'd talk training and Jones's harder-but-briefer philosophy.
After an hour of conversation, Jones would check the visitor into a Daytona Beach motel, where he was instructed to spend the next three nights and days sleeping and resting. Invariably, the bodybuilder would ask, "But what about my workout?"
Jones knew from his dinner discussion that the bodybuilder was in a state of overtraining – as most were then, and are now – so it would be counterproductive to exercise him straight away in that condition. What he desperately needed was rest, relaxation, and sleep – plenty of all three – and no workouts.
Yes, the trainee could enjoy the beach, the sun, the surf, and the fresh air. But no, absolutely no, exercise of any kind. And Jones made the guy give him his word on this.
On the afternoon of the fourth day, Arthur would meet the bodybuilder at the Quonset hut gym behind DeLand High School. That was where Jones housed his early Nautilus equipment.
Talk about being enthusiastic, the guy would usually be almost wild. After training daily, often twice a day, for years – the body feels simply great after three days of rest.
Before the workout, however, Jones would measure the trainee's arms again. With most bodybuilders, their arms would already be 1/4-inch larger. That's right, 1/4-inch bigger from no exercise – from just rest and sleep.
Three days and nights of forced rest and sleep . . . was Jones's unsuspected secret to quick growth.
Thus, if you even remotely think that you might be in a state of overtraining, coerce yourself to take three or four days off from anything related to exercise. Double-check your recovery ability by comparing accurate before-and-after measurements (three-days apart) of your flexed upper arms.
A slight increase in arm size is a clear indication that you are training too much and lacking in sleep.
The Workout
The workout never consisted of more than 10 exercises. Usually there were two exercises for the legs, two for the torso, and the rest devoted to the arms.
For example:
- Leg extension machine
- Leg curl machine
- Nautilus pullover machine
- Nautilus rowing-torso machine
- Standing biceps curl with barbell*, immediately followed by
- Nautilus biceps machine, immediately followed by
- Pulldown on lat machine
- Bench press with barbell*, immediately followed by
- Nautilus triceps machine, immediately followed by
- Dip on parallel bars
* Do not rest between exercises 5, 6, & 7 . . . and 8, 9, & 10.
Only one set of approximately 8 to 12 repetitions was performed, but each exercise was carried to all-out failure. Particular attention was placed on the contracted position of the biceps and triceps exercises. It's impossible to describe the type of failure that Arthur Jones gets out of people, except to say simply: It's extreme!
Many of the bodybuilders would throw up after the first three exercises. All of them wanted to. They all took a long rest, flat on their backs or stomachs, after the workout. No one ever asked for a second set of any exercise.
An hour after the workout, and over another meal, Jones was back explaining his new philosophy. It was surprising how much more receptive and inquisitive the bodybuilder was now. After another hour or two, it was back to the motel for another night's sleep.
The Result
Jones would arrive early the next morning (day 5) at the motel for the climatic measurements and yellow-tablet comparison of the data.
On each one I ever witnessed or heard about, there was at least a 1/2-inch increase on each upper arm. A few gained 5/8 of an inch or more.
Only two guys came close to failing. They registered a 7/16-inch increase per arm, but after one more night's sleep, they were up another 1/8 inch.
Salient Advice
I've learned a great deal about strength training and bodybuilding from being associated with Arthur Jones for 35 years. But nothing I've learned has more salience than the importance of rest and sleep in building larger and stronger muscles. This was especially true for the biceps and triceps.
I've also read many articles and books on rest and sleep that complement Jones's beliefs. I'm convinced that you'll get better results from your high-intensity training if you apply the following guidelines:
- Achieve 10 hours of sleep each night if you are a teenager.
- Get 9 hours of sleep each night if you are an adult.
- Schedule a 15-minute nap each day, if possible.
- Do less exercise, not more – if in doubt about the length of your routines.
- Limit any type of vigorous activity on your off days.
- Keep accurate records of measurements, workouts, and sleeping and resting schedules.
- Take a 9-day layoff after each period of six months of steady training.
Conclusion
If you rest and sleep abundantly, your muscles will reward you well. Incorporate Arthur Jones's unsuspected secret into your training today.