Younger seniors, especially, may like this workout and can expect tangible results. It is not for beginners. Beginners should first build a strength and fitness base. See here.
Saturday was a stay-at-home day. Patty had a school project to finish and I had a few household repairs I'd been putting off. We were housebound for the day, and I decided to include a workout program I remembered from the 1950s.
People who have been around as long as I have may recall Peary Rader's wonderful, pre-steroid era Iron Man magazine, before it was sold to new owners. One program Peary Rader wrote about explained how to gain up to 3/4 of an inch to your arms in a day. (Steroids, thank God, were not involved.)
In a nutshell, here's what you were to do:
First, pick a day (the program takes 12 hours) when there won't be many distractions. Select a barbell, or two dumbbells, or a resistance band that allows you to curl 10 reps without going to failure. This is an important point: You want the reps to be reasonably arduous and produce a fair pump, but absolutely no exhaustion.
Next, pick a weight or resistance that produces the same effect while doing 10 reps of triceps extensions or press-downs.
For the next 12 hours, every hour, on the hour, you superset doing one set of biceps curls for 10 reps; and immediately follow that with one set of triceps extensions or press-downs.
The one hour between supersets should be an active rest period. Desk-work or or light household chores are perfect. Massaging your upper-arms a bit is a good thing, too.
Feeding the machine
Eat your normal daily diet (assuming it is a healthful one) during the 12-hour period, but also brew up a protein shake and sip on it throughout the day.
Okay, did I gain 3/4 of an inch to my upper-arms? No. That would have been an unlikely outcome for someone my age (I was 73 at the time) and had already been working out regularly for years. However, two days later, I did measure and seemed to have added a hair under 1/4-inch, and my arms felt more solid that before.
Any muscle gain is a plus. But at my age, simply remaining as fit and strong as nature, a good diet, and my training allow is primary. I had fun making the effort, and I got some desk-work cleared up. It was a pretty good day.
Younger seniors, say in their 50s, may expect greater muscle gain than mine.
Give your arms a couple of day's rest before the 12-hour workout. And
don't workout your arms, specifically, for a couple of days afterward. .
. . If you like the results, you can do the workout again several
months later. But doing it more often than that is pushing it and will
probably be counterproductive. . . . In the Iron Man
course the muscle gain was for your arms. However, supersetting other
isolated body parts should also work in much the same way. . . . Taking Creatine might also add to muscle volume increase.
The 12-hour pump workout is not for beginners. They should start with a beginners' program here.
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