1. Myonuclei increase from training
2. Androgen receptor increase
3. Increased Protein synthesis
4. Increased Bloodflow
For 28 Days. Exactly 4 Weeks.
You don't do any other arm training besides this.
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This is where I will say unfuck yourself and don't be a pussy. Training arms is simply NOT that intense or hard on the body.
If you are doing heavy skullcrushers every day and super heavy bicep curls, yeah you could injure yourself...
AND you can modify the reps if you really feel the volume is too high
Some of you are little bitches with these pearl clutching responses
You can follow any program you want while doing this
You'd simply remove any arm training and replace it with the daily challenge
This is not the science of rockets
What about not being a little bitch and overcomplicating? its 100 reps
You are doing high reps sets of at least 15-20+ reps. Rest however long you need to do the sets and get them done
Stop being a man who sits down to take a piss for fucks sake