What Is the Ideal Rep Range for Muscle Growth?
Posted by Mason Brezinscak
Estimated reading time: 5 minutes
As keen as we are to know the answer, a team of researchers conducted this study utilising electromyography. They examined 8 young men and women to see which bicep exercise was most effective. They reported:
So, as you can see, the dumbbell concentration curl came out on top as the best exercise for biceps. And such is the case because it doesn't call upon the use of the anterior deltoid (front of your shoulder) like during other bicep exercises.
Looking to have arms like Thor? Check out his superhero arm workout.
We're sure you know exactly what we mean; walk into any gym and watch how some gym-goers swing like a pendulum during curls. Because everyone wants to grow biceps so rapidly, they think more weight is better, but end up using their anterior deltoids more instead!
And concentration curls were found to be the best exercise for biceps because they call upon the biceps only.
And in another study, the same conclusion was drawn; concentration curls won out again.
So that's it, right? Should we just do concentration curls and be done with it? 
Definitely not!
It's critical that we realise that whilst concentration curls activate our biceps the best, it's a difficult exercise to induce the three principles of muscle growth with:
A detailed description of the three principles is beyond the scope of this article, however, by performing an exercise like standing barbell curls, you're allowing for MORE weight to be lifted using both hands and are more likely to be able to increase that weight as time goes on (and thus aligning with the three aforementioned principles more).
But hang on a moment? Did we just contradict ourselves? Concentration curls are the "best" exercise because they take the anterior deltoids and other muscles out of it, but then we should be doing barbell curls (which ranked number 4 on the list?!) to adhere to the three principles of muscle growth? What on earth is going on?!
Well, it simply comes down to a question that is as flawed as it is common: whilst there's a "best" exercise for optimal biceps growth, BOTH exercises should be performed! 
One exercise isolates the biceps the best (concentration curls) whilst the other allows for the three principles of muscle growth to take place easier.
The benefit of such a truth is that performing both exercises is rooted in reality; nobody really goes into the gym and does one exercise for the biceps anyway.
Science: Best bicep workout for muscle growth?
So, with these findings in mind, let's examine the workout below:
Then we'll do our final two sets, focusing on the eccentric contraction (aka, the 'negative'). Here's what we mean:
We employ negative contractions because research suggests it can increase muscle activation by 40%. 
Now we're into the final exercise and sets -- the standing barbell curl. 
So, there are nine difficult sets as part of a bicep workout! You could start the workout the other way around (beginning with standing barbell curls) -- it's up to you.
But the key point is that both those bicep exercises are some of the "best" for your bicep growth, and should be utilised, despite concentration curls being technically the best. So, remember this next time you're scheduled to train biceps, and you'll be on your way to growing the guns you want!
Like many, Dayne was once desperate to lose weight and get into shape. But everyone he asked, everything he read, lead to the same place... nowhere.
His journey started there - researching science journals and completing a Sports Nutrition Specialist qualification so he could make weight loss easier.
Posted by Mason Brezinscak
Estimated reading time: 5 minutes
Posted by Bulk Nutrients
Estimated reading time: 5 minutes
Posted by Andrew Lutomski
Estimated reading time: 1 minute
With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.
We're an Australian manufacturer and supplier of high quality sports supplements.
Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.
One thing that sets Bulk Nutrients apart is that we love to talk to our customers!
Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.
If you prefer email you can email us day or night at info@bulknutrients.com.au
For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.
Or if you'd like to get in touch through our online contact form, that's cool too!
Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap
All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024