From 20" to 24.5" Arms: Justin Compton's Biceps Program
Preacher curls → overhead cables → deep stretch inclines → hammers + reverses. Train to momentary failure, 8-15 reps, 15-21 sets total. Nutrition consistency is prerequisite to capture training effect
No, the image you’re looking at isn’t AI-edited—that was the real size of Justin Compton’s physique and arms in 2016. He flew into Columbus, Ohio for treatment. At the time I was treating Louie Simmons every Friday and when I let Lou know that Justin was coming into town Louie wanted to meet to talk training and programming.
We just sat down with the 2016 IFBB Arnold Classic Asia champion bodybuilder and got the full breakdown of how he actually programs his biceps training from start to finish with all the nuances. That conversation was recorded and will be out soon.
Before it gets to subscriber inboxes, we wanted to give you the exact program Justin walked us through—the sequence of special exercises he used to stimulate every last inch of growth out of his arms.
20-Inch Arms →24.5 Inches Arms
Justin hit 20-inch arms by age 21 with basic training. Starting around 23-24 he switched to these specific programming principles and took his arms to 24.5 inches.
He emphasized one non-negotiable: nutrition consistency is just as critical. Training + nutrition concurrently is what actualizes your full genetic potential show up.
Before you start the program, measure your arm girth today. Justin recommends re-measuring after one full year of running this program.
The 5 Special Exercises
Justin trains biceps using five specific exercises that each target a different aspect of the biceps anatomy. The exercises are listed in order of sequence that will be performed. Do them in this order, every session.
1. Preacher Curl—Full Range of Motion
This is your opener. It’s the easiest on your joints and gives you the most control. Keep your back still, don’t let your elbows drift forward, and squeeze hard at the top.
2. Overhead Cable Curl—Shortened Position
Arms elevated above shoulder height. This is Justin’s most highly recommended movement for arm growth—the bicep is fully contracted in the shortened position. If you don’t have a dedicated machine, pull a preacher bench up to a high cable pulley.
3. Incline Dumbbell Curl—Lengthened Position
Set the bench to 60 degrees (not 45). Let your arms hang back behind your body, keep your elbows pointing down and back, and use light resistance—25 to 45lbs max. The goal is a deep stretch through the entire anatomy of the biceps. Do not let your elbows come forward.
4. Hammer Curls—Brachialis + Forearm
Neutral grip, palms facing each other. Essential for building thickness across the whole arm and developing the brachialis muscle underneath the bicep. Skip this and your arms will look flat.
5. Reverse Grip Curls—Brachialis + Forearm
Use the EZ bar to not irritate your wrists. Keep your wrists locked straight throughout. This hits the top of the forearm and recruits the elbow flexors.
Sets & Reps
3 working sets per exercise (15 total sets)
8–15 reps per set
If you hit 15+ reps easily, increase the resistance
If you can’t complete 8 reps, decrease the resistance
On the incline dumbbell curl, don’t go below 8 reps
Warm-Up (First Exercise Only)
Do 3–4 warm-up sets on the first exercise to prime your nervous system— but do not pre fatigue the biceps!
Warm-up 1: under 50% of working resistance 12–15 reps
Warm-up 2: ~65% (e.g. 70 lbs) 10–12
Warm-up 3: ~80% (e.g. 90 lbs) 8-10
How to Actually Train Hard
Most people stop 3–5 reps before true failure. Don’t. Take every working set to momentary failure—the point where you physically cannot complete another full rep. After your last rep, try one more partial and hold a static isometric contraction in the biceps anatomy then lower back down..
5 all-out sets beats 30 half-effort sets every time.
Rest 2–3 minutes between sets so you can actually give each set full effort.
Form in Plain English
Slow on the way down (3–4 seconds eccentrics), explosive on the way up
Keep your elbows in one place the whole time — they should not move forward
No swinging your lower back
Drop the ego and use a resistance you can actually lift with your biceps anatomy
How Much Volume Do You Need?
This depends on you. Justin’s personal range is 15–21 total working sets per session. Here’s how to figure out where you fall:
Natural lifter → stay closer to 15 sets, never go above 21
Physical job (construction, nursing, etc.) → you’ll need more recovery, so fewer sets
Older lifter (38+) → volume tolerance drops with age, adjust accordingly
Recovering slowly or always sore → reduce volume, not effort
How to Find Justin Compton
Want to follow Justin’s journey, see more of his training breakdowns, or inquire about coaching?
Instagram: @justinrcompton
IFBB Pro, 2016 Olympian, 3x Champion—he posts training tips, client updates, and DMs for direct coaching inquiries.
Official Coaching Website: justincompton.biz