How I Put An INCH On My Arms In 1 Year

Exercises, nutrition, program, training split, everything you need to know. It took a bit longer than 22 days but I'm still very happy with my progress, especially after seven years of lifting! Grab my book for more details.

GVS hypertrophy app is LIVE, check it out!
https://www.coachos-app.com/gvs


Full Measurements:
Before:
Bulked: Jan 2021: 17" right 16.25" left 93kg BW
Cut: July 2021 16.75" right 16.00" left 86kg BW
After:
Bulked: March 2022: 18" right 17.5" left 98kg BW
Cut: April 2022: 17.75" right 17.25' left 91kg BW


Timestamps:
00:00 Geoff Says Hello
00:46 I Bulked (85kg/187lbs to 98.7kg/217lbs)
01:55 Training Split
03:02 Triceps Exercises
06:51 Biceps Exercises
09:19 Volume
10:05 Effort/RPE/RIR
11:05 Intensity Techniques
12:08 Injury!
13:15 Effort or Volume? Yes.
14:05 Grab My Book For More USEFUL Info!

Geoff's Fully Custom Training Plans and One-on-one Mentorship?
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