Ok, I get e-mails from Critical Bench, and I've been reading it, but don't grasp the content of it. Its for making your biceps 1/2 inch bigger every time you do the 9 hour blitz. Here's the site where its located at, so you others can read it and give me some more input and others.

http://www.criticalbench.com/how-to-get-big-arms.htm