New @Mindpump podcast Grow an Inch on Your Arms in 90 Days! | Mind Pump 2676 Grow an inch on your arms in 90 days? That bold promise anchors a practical blueprint Mind Pump lays out by stacking simple levers of nutrition, training, and recovery. Across the discussion, the team cites a rough rule of thumb: to gain about an inch of arm muscle you may need roughly 10 pounds of lean body mass, and that requires eating more—about 5 to 7 hundred extra calories per day, with protein at about one gram per pound of body weight. They emphasize that without a caloric surplus, muscle growth in the arms is unlikely, because higher energy demands accompany increased tissue synthesis. They also stress tracking meals to hit the target number, then adjusting with a practical approach if you’re pressed for time. For training, the plan prioritizes arms while preserving overall strength. Three days a week are devoted to biceps and triceps work, while the rest of the body focuses on the major lifts only—bench, overhead press, deadlift, and perhaps a row. The arms receive six to nine sets per session across those three days, with a rotation: one day of free weights, one day of machines, and one day using short-rest supersets. The idea is to increase volume for the arm muscles without inflating total weekly workload, which can blunt progress in the larger lifts. This structure aims to create a consistent stimulus while avoiding overtraining. Beyond volume, the team adds strategies to improve muscle fullness and recovery. They advocate daily arm 'pump sessions' with bands, low-intensity and focused on blood flow rather than fatigue, a micro-tool intended to support recovery. They also endorse a larger sleep block—nine hours—to optimize recovery and hormonal milieu. They discuss adding a ready-made caloric shake as a supplement to help reach calories, but warn not to let it replace meals. They suggest that a well-timed end-of-day shake can push extra calories when needed, for those who struggle to eat enough. The episode weaves in other topics, including a long, technical segment on red light therapy and mood, plus conversations about AI's impact on society and youth culture. Personal stories surface as the hosts share experiences about teenagers, Bible studies, and family life, illustrating how fitness conversations spill into daily life. The tone remains practical: consistency, planning, and attention to recovery as the core pillars that translate training into real gains, even when life gets busy. transcripted.ai/episode/growan…