Sloppy works, when it comes to many things in life. You don’t care if your protein shake has a few ounces of water extra or lacking. You don’t really notice if your morning omelet contains 12 or 14 egg whites. If you complete 32 minutes instead of 30 on the treadmill, your body fat level isn’t going to notice all that much. These things allow for, and sometimes even embrace a little bit of sloppiness.  There are some things, however, which do not. Biceps training is one of them.
 
When you train biceps, you have to do so like you are a man on a mission, with a very clear map. Wandering into the dumbbell area and just attempting to bounce around for a pump just isn’t the right way to go about seeing some new growth. You need to plan your movements ahead of time, using focused, controlled training, and then get out of the gym while you still have a pump! Here is a biceps routine for those looking for a precise method of attacking those upper arms!
 
Standing barbell curls

Arnold started with this classic movement, and so should you. Four sets of 8 to 12 repetitions. Keep your back straight, form perfect, and the biceps will grow. 
 
Bodyweight chins

These shouldn’t be a huge energy drain, as you will only be completing two sets. The purpose of this movement is to capitalize upon the major pump you should have from the standing barbell curls, and recruit some support muscle groups in the forearms and back which are brought into play from the chinning movement. Two sets of this exercise, with as many reps as you can complete (5 to 20) per set are ideal. 
 
Standing dumbbell curls – down the rack

This one doesn’t take a lot of counting or journal-writing. Start with a comfortable dumbbell weight that will allow you to complete 6 to 8 repetitions in very good form, and complete your curls. Set down the dumbbells and move 10 or 15 pounds lighter down the rack and repeat 6 to 8 repetitions. After three or four cycles, your biceps will be pumped – with precision. This movement may be harder in crowded gyms, where it may benefit you to pull 3 pairs of dumbbells aside prior to your set.
 
Cable concentration curls

The amount of weight you use for this movement is irrelevant. It doesn’t matter if you pin back two plates or sixteen plates. All that matters is the slow, deliberate repetitions you deliver to your biceps to finish them off. Keep your headphones on, and tune out the rest of the world. Focus only upon feeling the slow contraction of every repetition, and drawing blood into the biceps.

Keep the flex on

Finally, one tip which applies to all movements during precision biceps training, is to keep the biceps flexed during all breaks between sets. This will keep the muscle group engorged with blood, sustain your pump, and allow you to see more vascularity than ever before! Your strength may suffer a bit from the pump, but that is acceptable with the added growth you will see from the increased blood flow.

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