2017 World’s Strongest Man Eddie Hall teamed with ultramarathon swimmer Ross Edgley to see who could achieve the biggest arm pump during a training session in mid-February 2025. The duo utilized blood flow restriction to maximize their pump.
Let’s go train arms and see who can get the biggest pump.
—Eddie Hall
They measured their arms before starting their workout to compare growth afterward. Edgley’s biceps were 17 ¾ inches; Hall’s were 22 inches. Before diving in, they fueled with pre-workout supplements to reduce fatigue and enhance exercise performance. (1)
Hall & Edgley’s Arm Workout
Hall suggested balancing arm workouts via supersets to maximize efficiency and results.
- Superset — Standing Dumbbell Curls + Dumbbell Skull Crushers: 5 x 12-20
- Superset — Machine Single-Arm Preacher Curls + Standing Overhead EZ Bar Triceps Extensions: 3 x 10
- Superset — EZ Bar Biceps Curls + Cable Triceps Pushdowns: 5 x 10
- Standing Dumbbell Hammer Curls Using a Blood Flow Restriction Band
- Cable Triceps Pushdowns
[Related: How the Strongest Man on Earth Eats on the Road]
Superset — Standing Dumbbell Curls & Dumbbell Skull Crushers
Edgley alternated dumbbell curls, noting his pump a few reps in. He paired the curls with dumbbell skull crushers for five sets. Hall shared that his regimen includes intensive endurance sessions twice a week.
Superset — Single-Arm Preacher Curls & Overhead EZ Bar Triceps Extensions
The second superset involved preacher curls and overhead EZ bar triceps extensions. Between sets, Hall discussed his approach to MMA training, saying that he found it beneficial to push one body part to the limit for 45 minutes. He described his sessions as grueling and intense, capable of leaving anyone drained, but he noted that the results are transformative, with his fitness climbing significantly.
Superset — EZ Bar Biceps Curls & Cable Triceps Pushdowns
Before starting EZ bar biceps curls, Hall strapped on an arm blaster, which helps isolate the biceps and supports proper posture throughout the movement and completed 10 reps with strict form.
Standing Dumbbell Hammer Curls w/Blood Flow Restriction Band
Edgley placed blood flow restriction bands on Hall’s biceps, explaining that they limit blood circulation, depriving the muscles of oxygen. This triggers a response that activates fast-twitch fibers. The lack of oxygen prompts the body to produce lactic acid, stimulating muscle growth.
Hall performed bilateral dumbbell hammer curls using light weights, progressively increasing the load before gradually reducing it to complete the session.
Cable Triceps Pushdowns
Hall and Edgely performed triceps pushdowns using the blood flow restriction bands. Hall maxed out the cable machine and gradually reduced the weight to the lightest setting.
Afterward, he measured his arm, but its size remained unchanged, about an inch larger than before the training session. Edgley performed the same exercises and measured his arms at 19 inches. Edgley achieved more arm growth from training by about a quarter of an inch.
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Reference
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
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