One of the best ways to grow your biceps is to do GVT training. I find the best method is to use the EZ curl bar ( the one that is curved ) and use it to perform seated preacher curls. You will be using about 50-60% of your 1 rep max. Your goal is to complete 10 sets of 10 reps resting only 1 minute between sets. Do not slack on the rest, 1 minute only! This routine is best done with a partner because if you pick the right weight you should have trouble finishing the last 3 sets or so. Odds are your arms will be sore for 2-3 days with most of the pain towards the bottom end of the bicep. This routine creates heavy damage to your muscle cells so make sure you don't do any back or biceps work till 3 days after this. ENJOY THE PAIN AND THANK THE GERMANS!