EZ bar curls are a popular biceps exercise that can help add some serious mass.
Like with any exercise, the number of reps and sets you do plays an important role in the results you see.
So in this article, we look at the different sets and reps range you should do when performing EZ bar curls to help you reach your fitness goals.
Let’s get started.
How Many Reps And Sets For EZ Bar Curls? (Short Answer)
As a general rule, performing 3 – 6 sets of 6 – 12 reps will help you build mass in your biceps.
This isn’t optimal for everyone though.
Some people may 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 EZ Bar Curls? (Long Answer)
As mentioned before, ultimately your fitness goals will dictate the optimum sets and reps range of EZ bar curls.
If you’re trying to build as much strength as possible, then your rep range for EZ bar curls will be lower.
Whereas if building size is your goal, then a higher rep range will be more suitable.
Optimal Set & Rep Range For Building Size
Many gym-goers perform EZ bar 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 typically the recommended range for adding mass.
This means you should have a weight on the bar which allows you to perform at least 8 EZ bar 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 adding more 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 weight, and so the number of reps you’ll complete per set will reduce.
For effective strength building with EZ bar 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 add more weight 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 EZ Bar Curls?
Generally speaking, 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 EZ bar 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.
Hope this helped!
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.