I have done Chad Waterbury's PRP program for 60 days and the results on my upper body were amazing as I had spilled Chad and told him. This is basically where if you can 10 pullups straight, then you start out from day 1 doing ten pullups, ten reverse lunges, and ten pushups to your existing routine. Then just add a rep to each exercise for the next 60 days. I had not taken measurements, but i don't doubt I've put on 3/4 inch on my arms and chest as well. Now I stick with 60 pushups and 60 pullups per day to maintain the upper body size increase, as Chad wrote for me to do. The high frequency training really works!