Suggested Plan for bicep growth (long term)

[ThePolishHammer]

Can anyone suggest a few ideas for ways to train my bi's to put on as much size as possible over a long period of time (6 months?)

Thanks

 

[WarriorPL]

I grew about 3 inches on my biceps within 4 monthes on a 5x5 routine. I would suggest that, very heavy barbell curls being the first workout.

 

[ThePolishHammer]

Shit! three inches?! how big are your arms now?

 

[WarriorPL]

15.5 about.. yeah it's not much... but i'm young and growing.

 

[needsize]

15.5 about.. yeah it's not much... but i'm young and growing.

How big they are now doesnt matter nearly as much as the fact that they are much bigger than they used to be

 

[gettinlarger]

Yeah, heavy barbell curls, followed by a couple other exercises. Preachers, incline DB curls, Zottman curls, etc etc etc.

I think I've added one inch + in the past 6 months.

 

[hittman]

is three sets to failure good for growth?

 

[leatherface]

ya ive gained about 0 inches in a year! i hate bi's lol

 

[ThePolishHammer]

Okay so what do you think about this

Im on a 7 day program

Day 1
Max Effort Bench

Day 2 rest

Day 3
Max Effort Squat

Day 4
Dynamic Effort Bench

Day 5 Rest

Day 6
Dynamic effort Squat

Day 7
Rest

What do you think about puttin in bi's on
Day 3 and Day 6

Day 3
Barbell Curls 5x5
Cable Curls 3x8-12

Day 6
Reverse Grip Barbell Curls 5x5
One Arm Reverse Cable Curls 3x8-12