The 90-Day Arm Challenge
Exactly how I structure 90 curls a day.
90 curls a day for 90 days, never repeating an exercise. Get the rep schemes I rotate, how I pick a weight I can hold for all 90, and the rules that keep my elbows healthy.
90days straight
8,100total curls
0repeated exercises
+1.5"by Day 50 (tape)
What's inside
The whole system on one page
- The 3 rep schemes I rotate. Heavy, standard and pump days, and why I don't do the same one twice in a row.
- How to pick the weight. The one rule for choosing a load you can hold for all 90 reps.
- How hard to push. Where I stop each set, and why going to failure doesn't work when you're back tomorrow.
- The variation menu. The curl variations from the challenge, grouped so you can rotate grip and angle and protect your elbows.
- How it fits with the rest of your training. What I do for everything else while my arms train daily.
Why trust this
A sports scientist running the experiment on himself
- M.S. Sports Science, University of Pittsburgh
- Sports scientist for Pitt men's and women's basketball
- Co-author of 10+ peer-reviewed papers
- Owner of three Pittsburgh gyms; 10+ years coaching
I'm not selling a miracle. A tape measure picks up the pump, water and fat along with muscle, so I'm calling my numbers a rough guide. On Day 90 I measure cold, the same way I did on Day 1, on camera. Sign up and you'll get that result too.