Concentration curls are a popular biceps exercise that can help add some serious gains.
Like with any exercise, the number of reps and sets you do plays a crucial role in the results you see.
So in this post, we look at the different sets and reps range you should do when performing concentration curls to help you reach your fitness goals.
Ready?
Let’s get to it.
How Many Reps And Sets For Concentration Curls? (Short Answer)
Generally speaking, performing 3 – 6 sets of 6 – 12 reps will help you add size to your biceps.
This isn’t optimal for everyone though.
Perhaps you want to train for strength. In which case, the sets and reps range will differ.
Keep reading to know the optimal sets and reps range for your specific fitness goals.
How Many Reps And Sets For Concentration Curls? (Long Answer)
As mentioned earlier, your fitness goals will determine the optimum sets and reps range of concentration curls.
If you’re trying to build as much strength as possible, then your rep range for concentration curls will be lower.
Whereas if adding mass is your goal, then a higher rep range will be more appropriate.
Optimal Set & Rep Range For Building Size
Many fitness fanatics do concentration curls to add bulk to their biceps.
When it comes to the rep range for adding size, it leans on the higher side. Completing 8 – 12 reps is usually the recommended range for adding mass.
This means you should use a dumbbell which allows you to perform at least 8 concentration curls, but no more than 12 per set.
If you can’t do 8 reps, the weight is too high.
Whereas if you can do 12 reps with ease, you should consider increasing weight.
As you’ll be doing plenty of reps, the number of sets you should be able to do will be between 3 and 5.
Optimal Set & Rep Range For Building Strength
For optimal results, you should use a different set and rep range for building strength.
You’ll be lifting a heavier dumbbell, and so the number of reps you’ll complete per set will reduce.
For effective strength building with concentration curls, you should aim for 2 – 6 sets of 1 – 5 reps.
Strength training requires a heavy weight, so if you can complete more than 6 reps, then you should use a heavier dumbbell for best results.
Optimal Set & Rep Range For German Volume Training
German volume training (GVT) is about exhausting the working muscles during your workout.
It involves performing 10 sets of 10 reps with a minute rest between each set.
Getting the correct weight for GVT can be quite tricky. Some suggest that 60% of your 1 rep max will be a suitable weight for GVT.
As a rough guide, this’ll likely be a weight that you can do a set of 20 reps with before failure.
This may seem like a light weight, but trust me – the last 5 sets are brutal!
How Often Should You Do Concentration Curls?
Typically, your muscles need between 24 – 48 hours to recover after a heavy workout.
Again though, the frequency will depend on your goals and training style.
The heavier the weights you’re lifting, the more recovery time your muscles will need. This may mean you can only do concentration curls twice a week if you’re training for strength.
Whereas if you’re training for size, you may get away with an extra workout or two.
Sources
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.