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In The Rader Master Bodybuilding and Weight Gaining System, Peary told us about a program he developed that could add up to 3/4 of an inch to a trainees arms in one day. The program goes like this - pick a day when you can do nothing but train, eat and rest. You use just two exercises, one for triceps and one for biceps, and you do a set of each every hour for 12 hours. Use a weight lighter than your usual poundage and do not work to failure. Eating some protein every hour, massaging the muscles after each workout and resting as much as possible, were also recommended.