"Heavy" is a term of art. The key is to move the weights and not have the weights move you. Most of the time, I see people using heavy weights and they are getting very little benefit. How many guys do you see benching a lot of weight and still don't have a developed chest. Why? They are using a lot of weight. Answer: None of it is hitting their chest. You want to use weights that are heavy enough that you can control, not weights that control you. Vic
I just bought your DvD. I cant wait to have it.You are a real inspiration for me as my field of study is to become a kinesiologist. I have no doubt that you are one of the best trainer in the world ;)
You are such an inspiration! I've wasted 6 months trying to get 'big' and I now realize that I've been using wrong technique and form. I'm always so robot like when doing reps, I'm lucky that I've never had an injury. Thank you for all these great videos!
Wow - I could write much more than 500 characters, so I will write it on facebook so you can see a more complete answer there. There is some truth to that. In general, we are talking about intake and energy expenditure. If you are expending or burning calories by running or any other activity, and you can't consume to compensate for the loss, naturally, something has to give. It one level it is simple math, on another a bit of dilemma. How does one stay big while losing fat? see fb
Man, I'm brazilian, I think your vids are just amazing, I've made my back workout today, and was great, thanks to your back training video. I would like to known, how many reps and sets you do for any biceps and triceps exercise. Thanks man, keep doing this awesome work!
Hi vic I love ur all vids, big fan of urs, just want to ask about cardio part, I mean do u do any type of cardio n how important cardio is along with weight training ? Thnx
Cardio is important for your heart health. I walk for 4 miles per day. I always suggest walking outside or on a treadmill for at least 20 min to 30 minutes per day on a 4mph pace at slight incline if possible. Vic
Ive been following Vic's training methods and they work! I actually went up in strength too! People assume that I take steroids but now people are alleging that I am injecting them now! Thanks Vic! I encourage everyone to train their muscles they way they should be trained, no jerking like roid monkeys.
I eat a moderate amount of food. I eat approx 2200 calories per day, some chicken grilled and dairy,(cheese/yoguet) but mostly fruits, veggies, brown rice, lentils and greens. Vic
I've made good biceps progress this year through various workouts, but I don't want good biceps, I want super awesome biceps, looking at your biceps, I think you got these super awesome biceps I want, so I'll switch up my biceps routine with this. btw, any good suggestion which muscle group to do on bicep day?
On bicep day do either back or chest. Two schools of thought but experiment and see what works. The argument for biceps on back day is that hey are already utilized and warmed up and a logical next step in training. The argument for biceps on chest day is that you have not pre-exhausted your biceps and they are ripe and ready and fresh and training fresh will be more fruitful and you will ultimately get a better workout for your biceps. I would try both and maybe switch off. Vic
Indeed, however, when I try to sit I generally put a bit of shoulder in to the exercise. If it works for you then awesome. I just prefer to stand, Vic
I have study your techniques and been applying the key word you always say "relax", "attemps", "strict form", "breathing", to my six staples exercises, deadlifts, squads, chin ups, bent over rows, millitary presses.... and incorporated a few extra isolation excercises... AND NATURALY I HAVE MOVED FROM 169 TO 186. one key factor was that i didnt have a routine, i just worked my muscles, let them rest as long as it takes and when i felt they were fully recovered. i hit them agian. thanx.
Not really- when I am active in a set, there is no rest. One the expansion, when my fists are down, I am still controlling the weight and moving it down, not letting it fall. This is very active. I am also allowing the weight to sit in the muscle so to speak.
When I wear regular street clothes or a suit, very few people can tell that I work out. I had to listen to one guys tell me how to train for 45 minutes once because he was telling me how to gain muscle because he thought I was a "small dude". I gave him the respect of listening as it was a formal setting. However, this happens to me on occasion because I look like an average building in formal attire. But, look, that's the fun of it. I wouldn't have this story for you. Vic
ill try this today. i like your stuff because you are articulate and never show bad form. other guys sacrifice form and health just to get huge, which yes they are bigger but your ripped
I got my muscles by challenging myself. First, by using lighter weight to get good form and working my way up to getting that same form down with heavier and heavier weights through the years. I wouldn't say the weights I train with on a daily basis are "light", rather, they are manageable. Meaning, I challenge myself without deviating from my good form. It's a delicate balance between form and tension. Vic
Hey Vic, you remind me so much of the IFBB pro bodybuilder kai greene, who happens to be a huge inspiration/hero of mine. your philosophical approach and emphasis on mind is so rare to find in anyone who works ou, not just bodybuilders, and im glad people like you and kai are out there. and i just want to say I am very, very impressed with you. peace
How long does your exercises take including only your triceps and biceps? I expect to be near 45 minutes since you emphasize on form and slowing down the reps?
Yes- I can tell you that a terrific workout should last no longer than an hour. That's a heck of a lot of output for a regular Joe like me. I find that my body has a timer, whether I am done or not, the hour time limit comes and I am fried. It's best to get the heck out of there. When your body says," Leave", don't think twice. Don't think, "hey I have to stay here or I am a slacker". No, you are just a really good listener to your body. Peace, Vic
Hey! great video ive been working out for a little while now new to it ! im just wondering how many times a week do you work certain muscle groups?? Thank you, Awesome video!!!!!
Arnold did not come up with it. Robert Herrick wrote that in the mid 1600's.
"NO PAINS, NO GAINS.
If little labour, little are our gains:
Man's fortunes are according to his pains."
This is a metaphor for the struggle and accomplishment. It crystalizes the concept that there is a cost to every accomplishment, physical or intellectual. I agree with that statement. However, in my opinion it speaks more to the general choice of bodybuilding rather than the sensation.
hey vic i did your workout last night and my arms are pretty sore!!! should i do chest first though? because i did arms first and i had no strenght left to do my chest
So the debate ensues about eating. I am delighted to put up any posts that stirs debate. It is good to have a different perspective from everyone. However, when it comes to eating. The debate as I see it is which is more important eating "right" or training. There is a great understanding between men and women that I believe we can all agree, "garbage in - garbage out". This goes for the mind - and the body. It is not a judgmental statement it simply elementary. Love your body- Peace all,Vic
HAHA !! A mistake when you were 17. I don't know why , but I laughed really hard when you said that lmao. And Nice vid man , Now I know that I've been doing it wrong this whole time lol. Thanks for helping me to get on the right track to a better body faster.
Truly not my intention. Just trying to pass along some stuff. Just not my style to yell and psyched up. Most people have a crazy day and are looking for a bit of serenity. Vic
I agree with you on not bringing the weight up too much. I used to lift the dumbells all the way up to my shoulders, but it actually made my forearm hurt a bit, making me unable to work my biceps fully.
Hey Vic, what I did was work with one dumbbell and one arm at a time, that way I was able to complete all four sets simultaneously and resting each individual arm at the same time, What do you think about that?
I am convinced that you see results within a couple of weeks. You will definitely feel the difference after one workout- my opinion is that you will see a difference within a couple of weeks.
Vic,I have a question? When doing 5 sets of Dumbell curls do you follow every one of those 5 sets with hammer curl or do you just do the Hammer curl on last couple sets or so?
In this demo I was probably doing a couple of hundred reps throughout the day so I had to pace myself. So, I usually use more weight when I am doing a real session, I do about 15 reps max per set and about 8 minimum. So I use a weight I can handle in that rep range works for me. Peace, Vic
Vic, I know you say you go all the way down.At the bottom of your curl do you keep or take tension off the Bicep? I know you talk about engaging the Bicep that is done when you start from the bottom.I have been going all the way down where there is no tension on my Bicep then engaging at the bottom.Just making sure I am doing your method correctly.I know I have read where some say keep constant tension on your Bicep.
@big58puppy The posture keeps tension on the biceps as well. There is a way to expand the movement without losing tension. You don't relax at the expansion and lose all connection. There should be a cohesive movement. There is tension at the bottom, but it is subtle. Essentially, you are remaining in a position to accept the tension of the exercise. By relaxing and starting again, that is a technique, but not one I am mentioning here. Hope i answered this well enough. Peace, Vic
Hey Vic im impressed by your workout techniques/ethics, your a wise individual as well as a wise body builder and I respect you for it. I just have one question about stretching. it seems alot of people nowadays neglect stretching entirely; including before/during/or after a workout, or spending a day itself dedicated to stretching. I have always found stretching an important part to building a physique, so I was wondering : what are your thoughts on stretching? much love and peace-brandon
Stretching is very important- I don't do enough of it. I will post a video. I used to train with a very well known bodybuilder and he and I were discussing stretching and he believed it was essential. I believe it is important before during and after training. Can be between sets as well. I have to think about spending a day stretching. I know what you mean and I really think it is a superb idea.
Vic you are in great shape.I have started doing your workout.I do have a question?When you do dumbell curls ,then go right to hammer curls and finish that do you coun't that as one set or 1 set of curls 1 set of Hammer curls. Even though they are 2 different movements are you counting them as 1 set ! Also maybe I missed it but how much do you rest between sets,thanks!
I noticed that in all of your videos, the weight that you are demonstrating with is quite low. Is this the kind of weight you train with? You're quite big, and I'm having a hard time imaging you got that way with these low weights.
I use heavier weights than this as a rule. As I said "heavy" and "light" is relative. Certain I can go very heavy and sacrifice form. I have conditioned my body to where I can make a 20 pound dumbbell feel have and a 70 pound dumbbell feel light. I am working my body, not the weight. If I work the weight, I can pick up very heavy weights. I dead lifted 315lbs for 20 the other day and basically didn't feel it anywhere but everywhere if you know what I mean. Peace, Vic
Sure friend- however , that works really well on the first several reps - as you exert you will see it becomes more of a challenge to squeeze as the bicep gets pumped- I would suggest squeeze hard on the first 3 reps, then attempt to do it on the 4th and then, just focus on moving the weights with your biceps. Peace, Vic
One question please! Does low weight and perfect technique provide strength? Because i dont want to be big but not as strong, if you know what i mean.
I know what you mean and there is a debate as usual. The term "light", relative-what was light to Arnold is heavy to a novice, but light to a pro these days. Therefore, what we are talking about is rep range. Typically higher reps are for bodybuilders, lower reps for power lifters and lots of variety in between. Always challenge yourself with weight, however, the rep range typically determines your physique and strength-of course diet and rest play a big part.Vic
hi vic- im a young (20) y/o male looking to thin out and drop some weight around the mid section....do you have any tip or suggestions im doing tons of cardio and trying to diet but apparently the right way.... can you help??
Young lad like you- relax on the cardio- 1/2 hour max per day- walk on a treadmill - slight incline 4 mph. Forget running- eat well- this takes time. You will look good soon enough and it will last a life time. Right now you are probably still growing- relax - stay nourished- don't deplete- Take it slow- 1 pound a week loss max- Peace, Vic
@vicsnatural hey vic what would you reccomend the ideal rep range be? alot of guys go 5-8 reps with well, moderate loose form i guess. im doing 10-12 reps, with a selected weight that i fail at around 10 on my 3rd set and i feel its perfect. whats your say?
I must say, your tutorials are without a doubt, are the most usiful ones on youtube, if not internet all together. I love the way you have this passion to explain everything to the slightest detal and also keep up with humour. It is very enjoyable to watch and fallow!!
I just have one question regarding the preature curls. You said that your whole body should be relaxed and only biceps doing the tension!
I try to keep my body relaxed, but my chest gets tenced a little also.
Thank you for the comments- of course that is fine and natural. It will of course happen it's a way for me to explain that the primary focus should remain on the biceps and my techniques do their best to take other muscle groups out of the equation. _ Peace, Vic
Mr Vic i have a question for you!! Should we use heavy weights?or light weights to control the move?( sry my english is not soo good..)hope u understand my question
You communicate just fine. Use weights that are manageable. Weights that give you enough tension but do not stop you from using excellent form and having your workout flow like a bodybuilder. Vic
You can do the challenging workout with a light band or the beginner workout with a challenging band. That is the beauty of it. You can mix and match-Whatever you want to try and works best. I would find the sweat spot. So try to have a few different bands for experimenting. Vic
when you first started working out and try to build muscle did you use this kind of slow phase or did you started like the rest of the people in the gym who do normal intense phase and then packed muscle before trying/experimenting with what your doing now? please clear this up for me.
No friend- will say I always moved a bit slower- let's say within a 20 percent variation of the speed I use in the videos. I would try to focus on connecting with the muscle, once you do that, then you can play with the speed. Find the speed that works best for you. Peace, Vic
I would use bands on a separate day- But I have my own workout which is pretty comprehensive that is offered on my web site- some folks have left the gym entirely. I suppose it is possible to do presses and other chest exercises, however that is what the gym is for. I do push ups on band day. I would use bands once per week-remember , I am into fitness. Ever see a cashier wearing a brace- that's because he or she has done the same movement for too long. Change it up and prosper. Vic
HI vic, just came across your video on youtube while browsing some exercise, just wondering how whether you use any supplements on your workout for eg. whey protein.
I don't take any supplements and I know a lot of people in the industry- I don't take any vitamins either- I am doing a lot of research right now and will let you know what I come up with. Peace, Vic
Most people ask - answer is NO- take a look at my web site- I am a normal person- rational thinker etc...Guys who take steroids can't even get life insurance. I don't get it. Drug users in several categories-1.) too young to know risks 2.) too bold to believe risks 3.) know risks and do it anyway You can't get life insurance if a legitimate doctor comes for physical-You can't take pride because the drugs built your physique -studies show opposite sex thinks its repulsive
I didn't get big by being skeptical- I got big by applying knowledge over 20 years- the truth is I could lift that weight with my tongue- but I go for a sensation when I train- not poundages. This training has made me strong to the core-my resting heart rate is 60. Try to maser 20 pounds and when you do master 30. Most people show me how they train and they haven't mastered walking yet
do you use the concept " flex on the top, independant from the weight"
on every exercise or only on a few ? is this just a change up which you use
not on every workout and only on the last sets ? (just for variety )
can one use it on exercises, where there is no automatic flex at the end of the contraction, like the lat pulldown, where one can contract the lat at the end too ?
I don't do it on every rep - however, I am trying to get people to connect with that body part- You can do it on the lat as well- try it- act as if you are posing your back with very light hands- just for a kick- try it-or think of it as a squeeze there. Vic
hey Vic you are one of the greatest trainer i have seen.I want to know one thing,you use the same weight for all 4-5 sets,or you move up a notch after each set? like first set 15 lbs,second 20,third 25 and so....Sorry for my english....peace!
@musiq2001 4 to 5 sets and rep style no less than 8 no more than 15 on first set. I would move up in weight in small increments using very strict form. I don't take any supplements at all. Peace, Vic
so ok i might have missed it in the video but plz tell me, how many sets and reps you do for the 1st exercise then for the hammer ( the 2nd) I am trying to gain muscle mass, should i do 8-10 reps for biceps? thank you
About 12 to 15 - but really until I can't perform that movement with the same sensation- it feels different- you know when it's time to turn to hammers. I would say if you can get 8 to 10 with my form on the last set, that would be great. Vic
I usually have trained back before biceps- so that was really a 30 minutes warm up for the biceps, however, I would recommend a set or two of warm ups to get the kinks out. In spite of already kind of being warmed up- any new movement should be approached slowly at first. I am noticing these days it takes me a set or two to get into the swing of things, more from a joint point of view than a muscle point of view. Vic
@vicsnatural Vic, thank you very much for the reply. I am also speaking from the joint point of view. What I meant is do you perform things like Dynamic Stretches, light cardio, or etc say before beginning Legs or chest (first body part to be performed.) Or do you simply do a few warm up sets for an exercise and then go for the work sets?
@asklyar A bit of everything to get acclimated to the gym. Then, 2 warm sets, but that's a bit of what the higher rep range accomplishes in my training. Vic
Just some focus- when you want to change something you really have to place your attention on that body part. We tend to pay so much attention to the body parts that we feel are already good. Therefore, those parts get bigger and better and our weaknesses become even more obvious. Just bring your attention to what it is you want to change. Peace, Love and Muscle Vic You should come to facebook and look up Victor Costa Trainer , I've been giving out some info weekly there-
I would do it as a fun thing watching tv or something. I don't do them often, although I know how. I do a fair bit of writing and that kind of restricts my movement. Do it to failure. Can't tell you how many because that would depend on the weight. How about rolling up 5 and down 5.
So this means you never need heavy weights????
superkinoti 5 days ago
@superkinoti
"Heavy" is a term of art. The key is to move the weights and not have the weights move you. Most of the time, I see people using heavy weights and they are getting very little benefit. How many guys do you see benching a lot of weight and still don't have a developed chest. Why? They are using a lot of weight. Answer: None of it is hitting their chest. You want to use weights that are heavy enough that you can control, not weights that control you. Vic
vicsnatural 4 days ago
I just bought your DvD. I cant wait to have it.You are a real inspiration for me as my field of study is to become a kinesiologist. I have no doubt that you are one of the best trainer in the world ;)
MyNaMeIsMaXiFy 6 days ago
fairly unorthodox style, but great results!
bik0y 2 weeks ago in playlist Victor Costa- Top Training Videos www.vicsnatural.com
You really do treat this like an art. You're amazing. Cheers!
rlmadrid1 3 weeks ago
WTF. "Having Big BiCeps is important if you have a nice car so you can have your arming hanging out" lololol
slicenstab 3 weeks ago
I like your videos, well explained and detailed. I'd say one of the better guys on YouTube to watch, listen to and get good advice from.
tranquility321 3 weeks ago
Thank you so much for these videos, as I am now aching like fcuk from the arm work outs on here, I am definitely considering getting the DVD :)
HCRHOJ 1 month ago
@HCRHOJ
Happy the training gave you what you were looking for. Really let those guns heal up before you hit em like that again. Peace Vic
vicsnatural 1 month ago
Thank you so much for the technique Vic! Been helping me a lot
killahkix21 1 month ago
Putting mind in the exercise makes you a brillant man. Thank you!
hernanpangia 1 month ago
You are such an inspiration! I've wasted 6 months trying to get 'big' and I now realize that I've been using wrong technique and form. I'm always so robot like when doing reps, I'm lucky that I've never had an injury. Thank you for all these great videos!
holland151 1 month ago
Hi Vic, thanks for the tips and free info you give its very helpfull
91TopperHarley 1 month ago
This is pretty incredible man, you've got an instant subscriber.
14brad 1 month ago
I want to lose fat but i dont wanna lose muscle they say running is good but it burns muscle and walking doesnt, what do you reccomend?
dasauce16 1 month ago
@dasauce16
Wow - I could write much more than 500 characters, so I will write it on facebook so you can see a more complete answer there. There is some truth to that. In general, we are talking about intake and energy expenditure. If you are expending or burning calories by running or any other activity, and you can't consume to compensate for the loss, naturally, something has to give. It one level it is simple math, on another a bit of dilemma. How does one stay big while losing fat? see fb
vicsnatural 1 month ago
By attempts you mean sets?
egps15 1 month ago
@egps15
Correct. Vic
vicsnatural 1 month ago
Man, I'm brazilian, I think your vids are just amazing, I've made my back workout today, and was great, thanks to your back training video. I would like to known, how many reps and sets you do for any biceps and triceps exercise. Thanks man, keep doing this awesome work!
marcospenna 1 month ago
@marcospenna
I do 5 sets of two exercises for both biceps and triceps. I do about a rep range between 12 and 8 . Vic
vicsnatural 1 month ago
I tried your technique and the pump I got in my biceps was unreal.
TheAustralianMade 1 month ago
hey!
i like to train my biceps 2 times in a week, but how many times you recommend to train biceps in a week ?
omGcssPwn 1 month ago
@omGcssPwn
I suggest once per week. Peace, Vic
vicsnatural 1 month ago
Thank you very much, amazing video!
TheBeatMaestro 1 month ago
Hi vic I love ur all vids, big fan of urs, just want to ask about cardio part, I mean do u do any type of cardio n how important cardio is along with weight training ? Thnx
mkashifikram1 1 month ago
@mkashifikram1
Cardio is important for your heart health. I walk for 4 miles per day. I always suggest walking outside or on a treadmill for at least 20 min to 30 minutes per day on a 4mph pace at slight incline if possible. Vic
vicsnatural 1 month ago
Ive been following Vic's training methods and they work! I actually went up in strength too! People assume that I take steroids but now people are alleging that I am injecting them now! Thanks Vic! I encourage everyone to train their muscles they way they should be trained, no jerking like roid monkeys.
osgangstarrr 2 months ago
By god! I need to look like you! I'm stuck a 16"
DragonDude180 2 months ago
@DragonDude180
Believe it or not, patience and training a bit less can yield big results. Vic
vicsnatural 2 months ago
@vicsnatural Do you train with a combination of high protein diet as well?
DragonDude180 2 months ago
@DragonDude180
I eat a moderate amount of food. I eat approx 2200 calories per day, some chicken grilled and dairy,(cheese/yoguet) but mostly fruits, veggies, brown rice, lentils and greens. Vic
vicsnatural 1 month ago
how long do you rest between each sets?
pixma321 2 months ago
@pixma321
Been resting 2 minutes these days- using my stopwatch on iphone to time precisely 2 minutes and it is working out very well. Peace, Vic
vicsnatural 2 months ago
@vicsnatural alright thanks vic =D
pixma321 1 month ago
wow ur smart ill try that thx!
brucelee7150 2 months ago
I've made good biceps progress this year through various workouts, but I don't want good biceps, I want super awesome biceps, looking at your biceps, I think you got these super awesome biceps I want, so I'll switch up my biceps routine with this. btw, any good suggestion which muscle group to do on bicep day?
Cobrakay2003 2 months ago
@Cobrakay2003
On bicep day do either back or chest. Two schools of thought but experiment and see what works. The argument for biceps on back day is that hey are already utilized and warmed up and a logical next step in training. The argument for biceps on chest day is that you have not pre-exhausted your biceps and they are ripe and ready and fresh and training fresh will be more fruitful and you will ultimately get a better workout for your biceps. I would try both and maybe switch off. Vic
vicsnatural 1 month ago
Thanks !
k4RS4i 2 months ago
Could you do this exercise while sitting?
MrEddiecochran 2 months ago
@MrEddiecochran
Indeed, however, when I try to sit I generally put a bit of shoulder in to the exercise. If it works for you then awesome. I just prefer to stand, Vic
vicsnatural 1 month ago
I have study your techniques and been applying the key word you always say "relax", "attemps", "strict form", "breathing", to my six staples exercises, deadlifts, squads, chin ups, bent over rows, millitary presses.... and incorporated a few extra isolation excercises... AND NATURALY I HAVE MOVED FROM 169 TO 186. one key factor was that i didnt have a routine, i just worked my muscles, let them rest as long as it takes and when i felt they were fully recovered. i hit them agian. thanx.
jonnyfied 2 months ago
Vic you say at 3:06 that you are not resting, but when your arms are fully extended (as they seem) fist pointing down arent you resting?
jonnyfied 2 months ago
@jonnyfied
Not really- when I am active in a set, there is no rest. One the expansion, when my fists are down, I am still controlling the weight and moving it down, not letting it fall. This is very active. I am also allowing the weight to sit in the muscle so to speak.
vicsnatural 2 months ago
How tall are you? People usually tell their weight without telling their height haha.
matprithellodave 2 months ago
@matprithellodave
5'9"
vicsnatural 2 months ago
100% agree
pwalsh793 2 months ago
hey vic, how often do you do this workout a week?
mboxfan1226 2 months ago
@mboxfan1226
Oncer per week only friend - Vic
vicsnatural 2 months ago
This GUY HE seems So intelligent And honest PRetty amazing
juniornava789 2 months ago
you sir are one stellar dude, you look like an everyday guy if you wore a baggy shirt but your a machine
91TopperHarley 2 months ago
@91TopperHarley
When I wear regular street clothes or a suit, very few people can tell that I work out. I had to listen to one guys tell me how to train for 45 minutes once because he was telling me how to gain muscle because he thought I was a "small dude". I gave him the respect of listening as it was a formal setting. However, this happens to me on occasion because I look like an average building in formal attire. But, look, that's the fun of it. I wouldn't have this story for you. Vic
vicsnatural 2 months ago
@vicsnatural that's what happens when you go all naturale !! and that's a good thing!!
goforkranthi79 2 months ago
Or if you have a nice car where you want your arm to hang out. Lol.
dtbjjrb 2 months ago
Technique. Technique. Technique.
I love this man.
graduatefromthepast 2 months ago
dude this is the best bicep steps i have found so far thanks bro ill post you with my results
1DiegoLara 2 months ago
just did this. normally i curl 40s but today 25s were SHREDDING ME
johnnyboy922 2 months ago
ill try this today. i like your stuff because you are articulate and never show bad form. other guys sacrifice form and health just to get huge, which yes they are bigger but your ripped
johnnyboy922 2 months ago
did u get ur muscles now using lighter weights or heavier ones?
usj88888888 3 months ago
@usj88888888
I got my muscles by challenging myself. First, by using lighter weight to get good form and working my way up to getting that same form down with heavier and heavier weights through the years. I wouldn't say the weights I train with on a daily basis are "light", rather, they are manageable. Meaning, I challenge myself without deviating from my good form. It's a delicate balance between form and tension. Vic
vicsnatural 3 months ago
Hey Vic, you remind me so much of the IFBB pro bodybuilder kai greene, who happens to be a huge inspiration/hero of mine. your philosophical approach and emphasis on mind is so rare to find in anyone who works ou, not just bodybuilders, and im glad people like you and kai are out there. and i just want to say I am very, very impressed with you. peace
pawneerep2010 3 months ago
How long does your exercises take including only your triceps and biceps? I expect to be near 45 minutes since you emphasize on form and slowing down the reps?
dayofhedead 3 months ago
@dayofhedead
Yes- I can tell you that a terrific workout should last no longer than an hour. That's a heck of a lot of output for a regular Joe like me. I find that my body has a timer, whether I am done or not, the hour time limit comes and I am fried. It's best to get the heck out of there. When your body says," Leave", don't think twice. Don't think, "hey I have to stay here or I am a slacker". No, you are just a really good listener to your body. Peace, Vic
vicsnatural 3 months ago
This guy is awesome I want dvd!
milzeh 3 months ago
You dont have to be curling hundred lbs to get ripped arms u can still get them by doing forty
sy911019 3 months ago
Great advice,
I will do this tomorrow.
Thanks Vic
1973dodgers 3 months ago
I've seen people doing 75+ dumbell curls, but they always jerk their back. So are they gonna have back problems in the future?
FloydIV 3 months ago
@FloydIV
Not necessarily back problems in the future but biceps problems in the present.
vicsnatural 3 months ago
sometimes i just come here to marvel at that perfect physique
AvidHobbyist 3 months ago
omg i did them wrong all the time
ballzyification 3 months ago
Hey! great video ive been working out for a little while now new to it ! im just wondering how many times a week do you work certain muscle groups?? Thank you, Awesome video!!!!!
243bolt 3 months ago
@243bolt
Hi there-
Each muscle group gets worked once per week- with the exception of calves and abs. Twice a week min for abs and twice for calves.
vicsnatural 3 months ago
Hey Vic, can I ask you something.
Whats your opinion on Arnolds quote ''no pain, no gain''?
TheIncridibleOne 3 months ago
@TheIncridibleOne
Arnold did not come up with it. Robert Herrick wrote that in the mid 1600's.
"NO PAINS, NO GAINS.
If little labour, little are our gains:
Man's fortunes are according to his pains."
This is a metaphor for the struggle and accomplishment. It crystalizes the concept that there is a cost to every accomplishment, physical or intellectual. I agree with that statement. However, in my opinion it speaks more to the general choice of bodybuilding rather than the sensation.
vicsnatural 3 months ago
hey vic i did your workout last night and my arms are pretty sore!!! should i do chest first though? because i did arms first and i had no strenght left to do my chest
vetteracer8206 4 months ago
@vetteracer8206
You should always do the large body part first. Just go the following day and finish up- you won't lose anything - guaranteed. Vic
vicsnatural 4 months ago
So the debate ensues about eating. I am delighted to put up any posts that stirs debate. It is good to have a different perspective from everyone. However, when it comes to eating. The debate as I see it is which is more important eating "right" or training. There is a great understanding between men and women that I believe we can all agree, "garbage in - garbage out". This goes for the mind - and the body. It is not a judgmental statement it simply elementary. Love your body- Peace all,Vic
vicsnatural 4 months ago
hey Vic, how many days per week should this exercise be done for best results?
CString9324 4 months ago
@CString9324
One time per week friend. Vic
vicsnatural 4 months ago
@vicsnatural thanks a lot man. Great video
CString9324 4 months ago
HAHA !! A mistake when you were 17. I don't know why , but I laughed really hard when you said that lmao. And Nice vid man , Now I know that I've been doing it wrong this whole time lol. Thanks for helping me to get on the right track to a better body faster.
MySTiCxMuFFin1486 4 months ago
@MySTiCxMuFFin1486
Really not a mistake- but it is kind of a joke- Peace,Vic
vicsnatural 4 months ago
man youre so relaxed that its making me yawn haha
tytythomas21 4 months ago
@tytythomas21
Truly not my intention. Just trying to pass along some stuff. Just not my style to yell and psyched up. Most people have a crazy day and are looking for a bit of serenity. Vic
vicsnatural 4 months ago
Very well presented, indeed. Thank you, Vic.
sjcammy1716 4 months ago
Ive been working out for about 6 years now,and vic's method by far is the best,light weights and slow and focusing on form.
icpeanut 4 months ago
Thanks man :)
UltimateSurvivalMan 4 months ago
I agree with you on not bringing the weight up too much. I used to lift the dumbells all the way up to my shoulders, but it actually made my forearm hurt a bit, making me unable to work my biceps fully.
Chaaarge 4 months ago
Jeez nice arms man.
JohnathanPerez14 4 months ago
I have a nice car where I want my arm to hang out hahah
jdmikeg4 4 months ago
@jdmikeg4
I try to incorporate a bit of humor into this. Peace and laughs , Vic
vicsnatural 4 months ago
Respond to this video...
I think that is great I recently posted a new arm video so you can check it out. Shows one arm dumbbell work for arms. Vic
vicsnatural 4 months ago
Hey Vic, what I did was work with one dumbbell and one arm at a time, that way I was able to complete all four sets simultaneously and resting each individual arm at the same time, What do you think about that?
orehajones 4 months ago
@orehajones
I like that as well- whatever works but I think it's quite good. I just prefer this way. Peace, Vic
vicsnatural 4 months ago
amazing workout man but i was woundering do you see results in less than 90 days or more that 90 days???
angycharara 4 months ago
@angycharara
I am convinced that you see results within a couple of weeks. You will definitely feel the difference after one workout- my opinion is that you will see a difference within a couple of weeks.
vicsnatural 4 months ago
Vic,I have a question? When doing 5 sets of Dumbell curls do you follow every one of those 5 sets with hammer curl or do you just do the Hammer curl on last couple sets or so?
big58puppy 4 months ago
@big58puppy
I would do two out of five. I would do the last 2 sets.
vicsnatural 4 months ago
@big58puppy
In this demo I was probably doing a couple of hundred reps throughout the day so I had to pace myself. So, I usually use more weight when I am doing a real session, I do about 15 reps max per set and about 8 minimum. So I use a weight I can handle in that rep range works for me. Peace, Vic
vicsnatural 4 months ago
Vic, I know you say you go all the way down.At the bottom of your curl do you keep or take tension off the Bicep? I know you talk about engaging the Bicep that is done when you start from the bottom.I have been going all the way down where there is no tension on my Bicep then engaging at the bottom.Just making sure I am doing your method correctly.I know I have read where some say keep constant tension on your Bicep.
big58puppy 4 months ago
@big58puppy The posture keeps tension on the biceps as well. There is a way to expand the movement without losing tension. You don't relax at the expansion and lose all connection. There should be a cohesive movement. There is tension at the bottom, but it is subtle. Essentially, you are remaining in a position to accept the tension of the exercise. By relaxing and starting again, that is a technique, but not one I am mentioning here. Hope i answered this well enough. Peace, Vic
vicsnatural 4 months ago
Hey Vic im impressed by your workout techniques/ethics, your a wise individual as well as a wise body builder and I respect you for it. I just have one question about stretching. it seems alot of people nowadays neglect stretching entirely; including before/during/or after a workout, or spending a day itself dedicated to stretching. I have always found stretching an important part to building a physique, so I was wondering : what are your thoughts on stretching? much love and peace-brandon
pawneerep2010 4 months ago
@pawneerep2010
Stretching is very important- I don't do enough of it. I will post a video. I used to train with a very well known bodybuilder and he and I were discussing stretching and he believed it was essential. I believe it is important before during and after training. Can be between sets as well. I have to think about spending a day stretching. I know what you mean and I really think it is a superb idea.
vicsnatural 4 months ago
This guy says the word "relax' so much in his vids like he's chillin'... lol
cyrax70 4 months ago
Vic you are in great shape.I have started doing your workout.I do have a question?When you do dumbell curls ,then go right to hammer curls and finish that do you coun't that as one set or 1 set of curls 1 set of Hammer curls. Even though they are 2 different movements are you counting them as 1 set ! Also maybe I missed it but how much do you rest between sets,thanks!
big58puppy 4 months ago
@big58puppy
I would consider that one set- when you jump right to hammers after a straight curl.
Vic
vicsnatural 4 months ago
I tried it and my muscles felt more solid after the workout. Great!
TheSilverblitzwing 4 months ago
can this burn off the fat on the arm??
TheBasedboymike 4 months ago in playlist TheBasedboymike's favorites
@TheBasedboymike
Building muscle makes you a more efficient fat burner.
So, not really - but ultimately building muscle can help that. Vic
vicsnatural 4 months ago
Very interesting
1D5dozer 5 months ago
Hi do you sell your dvds on ebay?
hjerneStimulanz 5 months ago
@hjerneStimulanz
Should only be available on vicsnatural
vicsnatural 5 months ago
My god I just tried a set of this and I can really feel the burn in my biceps. Great stuff.
WhoShitnTheCirclePit 5 months ago
Hi Vic,
I noticed that in all of your videos, the weight that you are demonstrating with is quite low. Is this the kind of weight you train with? You're quite big, and I'm having a hard time imaging you got that way with these low weights.
xPureimagin 5 months ago
@xPureimagin
I use heavier weights than this as a rule. As I said "heavy" and "light" is relative. Certain I can go very heavy and sacrifice form. I have conditioned my body to where I can make a 20 pound dumbbell feel have and a 70 pound dumbbell feel light. I am working my body, not the weight. If I work the weight, I can pick up very heavy weights. I dead lifted 315lbs for 20 the other day and basically didn't feel it anywhere but everywhere if you know what I mean. Peace, Vic
vicsnatural 5 months ago
Do you squeeze at to top? I alway heard from people to squeeze at the top.
thebeastking 5 months ago
@thebeastking
Sure friend- however , that works really well on the first several reps - as you exert you will see it becomes more of a challenge to squeeze as the bicep gets pumped- I would suggest squeeze hard on the first 3 reps, then attempt to do it on the 4th and then, just focus on moving the weights with your biceps. Peace, Vic
vicsnatural 5 months ago
One question please! Does low weight and perfect technique provide strength? Because i dont want to be big but not as strong, if you know what i mean.
Loneflufflywolf 6 months ago
@Loneflufflywolf
I know what you mean and there is a debate as usual. The term "light", relative-what was light to Arnold is heavy to a novice, but light to a pro these days. Therefore, what we are talking about is rep range. Typically higher reps are for bodybuilders, lower reps for power lifters and lots of variety in between. Always challenge yourself with weight, however, the rep range typically determines your physique and strength-of course diet and rest play a big part.Vic
vicsnatural 5 months ago
hi vic- im a young (20) y/o male looking to thin out and drop some weight around the mid section....do you have any tip or suggestions im doing tons of cardio and trying to diet but apparently the right way.... can you help??
powerwagon8 6 months ago
@powerwagon8
Young lad like you- relax on the cardio- 1/2 hour max per day- walk on a treadmill - slight incline 4 mph. Forget running- eat well- this takes time. You will look good soon enough and it will last a life time. Right now you are probably still growing- relax - stay nourished- don't deplete- Take it slow- 1 pound a week loss max- Peace, Vic
vicsnatural 5 months ago
@vicsnatural hey vic what would you reccomend the ideal rep range be? alot of guys go 5-8 reps with well, moderate loose form i guess. im doing 10-12 reps, with a selected weight that i fail at around 10 on my 3rd set and i feel its perfect. whats your say?
cheers
daniel- 16yrs , weight 132lbs, max bench 176lbs
triceps1995 5 months ago
@triceps1995
I like 8 to 10 as a good zone for me- however, sometimes I do a bit more on the beginning sets. I would say iot averages out to be 8 to 10 Vic
vicsnatural 5 months ago
@powerwagon8 thanks for the reply vic!!! been watching your vids and taking your advice that you give in all you vids!!!!! thanks again
powerwagon8 5 months ago
I can't wait to get back into the gym after watching your videos.
jkd1984 6 months ago
you are quite literally the professor of bodybuilding. the most useful information i have ever learned was from your videos.
AvidHobbyist 6 months ago
Hi Vic
I must say, your tutorials are without a doubt, are the most usiful ones on youtube, if not internet all together. I love the way you have this passion to explain everything to the slightest detal and also keep up with humour. It is very enjoyable to watch and fallow!!
I just have one question regarding the preature curls. You said that your whole body should be relaxed and only biceps doing the tension!
I try to keep my body relaxed, but my chest gets tenced a little also.
Is that ok???
MikhailTernovyy 6 months ago
@MikhailTernovyy
Thank you for the comments- of course that is fine and natural. It will of course happen it's a way for me to explain that the primary focus should remain on the biceps and my techniques do their best to take other muscle groups out of the equation. _ Peace, Vic
vicsnatural 6 months ago
Mr Vic i have a question for you!! Should we use heavy weights?or light weights to control the move?( sry my english is not soo good..)hope u understand my question
TheFurduiS 6 months ago
@TheFurduiS
You communicate just fine. Use weights that are manageable. Weights that give you enough tension but do not stop you from using excellent form and having your workout flow like a bodybuilder. Vic
vicsnatural 6 months ago
on your band DVD you use a blue band for all levels, beginners up to advanced.
is this an intermediate band or a srtrong one ?
you mentioned to buy an intermediated or a advanced band, so I guess a light/ beginner one is not recommended ?
when I get stronger with an intermediate one, how do I progress ?
only by doing more and more reps or do I have to buy a stronger band ?
Thanks !
MurphyJ83 6 months ago
@MurphyJ83
You can do the challenging workout with a light band or the beginner workout with a challenging band. That is the beauty of it. You can mix and match-Whatever you want to try and works best. I would find the sweat spot. So try to have a few different bands for experimenting. Vic
vicsnatural 6 months ago
Hi Vic,
what about beginners ? could they for example train bicpes one day at the gym and a few days later with a band again at home ?
not so advanced people can train a muscle twice without overtraining.
I think you did train twice too, when you were not that strong, right ?
Thanks !
MurphyJ83 6 months ago
@MurphyJ83
I like training each body part once per week for everyone regardless of skill level. Vic
vicsnatural 6 months ago
wats the warmup for this.can u give cardio tips
sreechamp 6 months ago
@sreechamp My cardio is walking 4 miles per day- so a warm up could be just a light set or two just to get the body used to the motion.Peace, Vic
vicsnatural 6 months ago
hi vic,
when you first started working out and try to build muscle did you use this kind of slow phase or did you started like the rest of the people in the gym who do normal intense phase and then packed muscle before trying/experimenting with what your doing now? please clear this up for me.
theambitiouskid 6 months ago in playlist victor costa
@theambitiouskid
No friend- will say I always moved a bit slower- let's say within a 20 percent variation of the speed I use in the videos. I would try to focus on connecting with the muscle, once you do that, then you can play with the speed. Find the speed that works best for you. Peace, Vic
vicsnatural 6 months ago
Hi Vic,
you mentioned your band workout.
how can one include/ mix it with a regular weights workout ?
should I do only 1 exercise with weights, the second with a band ?
or do a second arms workout at home only with the bands a few days later ?
would you mix it for a few weeks or only for a few times for a change up ?
is it possible to do chest exercises with a band ? ( presses, flys)
Thanks !
MurphyJ83 6 months ago
@MurphyJ83
I would use bands on a separate day- But I have my own workout which is pretty comprehensive that is offered on my web site- some folks have left the gym entirely. I suppose it is possible to do presses and other chest exercises, however that is what the gym is for. I do push ups on band day. I would use bands once per week-remember , I am into fitness. Ever see a cashier wearing a brace- that's because he or she has done the same movement for too long. Change it up and prosper. Vic
vicsnatural 6 months ago
HI vic, just came across your video on youtube while browsing some exercise, just wondering how whether you use any supplements on your workout for eg. whey protein.
Thanks man for all the hard work.
porche32 6 months ago
@porche32
I don't take any supplements and I know a lot of people in the industry- I don't take any vitamins either- I am doing a lot of research right now and will let you know what I come up with. Peace, Vic
vicsnatural 6 months ago
I wish you all a good night
Vic
vicsnatural 6 months ago
vic,your the real deal brother,fair play
craig1049 6 months ago
is this dude using steroids?
huggis63 6 months ago
@huggis63
Most people ask - answer is NO- take a look at my web site- I am a normal person- rational thinker etc...Guys who take steroids can't even get life insurance. I don't get it. Drug users in several categories-1.) too young to know risks 2.) too bold to believe risks 3.) know risks and do it anyway You can't get life insurance if a legitimate doctor comes for physical-You can't take pride because the drugs built your physique -studies show opposite sex thinks its repulsive
vicsnatural 6 months ago
You dont get that big by picking up 20 pound dumbells comon dude dont bullshit us
tayedrummer15 7 months ago
@tayedrummer15
I didn't get big by being skeptical- I got big by applying knowledge over 20 years- the truth is I could lift that weight with my tongue- but I go for a sensation when I train- not poundages. This training has made me strong to the core-my resting heart rate is 60. Try to maser 20 pounds and when you do master 30. Most people show me how they train and they haven't mastered walking yet
vicsnatural 6 months ago
Freaking beast!!(:
TheBoogers1 7 months ago
Its good to see a trainer with a such professional demeanor for a change. You can tell he knows his craft very well.
jkamilo86 7 months ago
Hi Vic,
do you use the concept " flex on the top, independant from the weight"
on every exercise or only on a few ? is this just a change up which you use
not on every workout and only on the last sets ? (just for variety )
can one use it on exercises, where there is no automatic flex at the end of the contraction, like the lat pulldown, where one can contract the lat at the end too ?
Thanks
MurphyJ83 7 months ago
@MurphyJ83
I don't do it on every rep - however, I am trying to get people to connect with that body part- You can do it on the lat as well- try it- act as if you are posing your back with very light hands- just for a kick- try it-or think of it as a squeeze there. Vic
vicsnatural 6 months ago
This is a body I so appreciate. Great work.
Also, really excellent information.
1Beauty1 7 months ago
hey Vic you are one of the greatest trainer i have seen.I want to know one thing,you use the same weight for all 4-5 sets,or you move up a notch after each set? like first set 15 lbs,second 20,third 25 and so....Sorry for my english....peace!
voicualex87 7 months ago
@voicualex87 Correct- You got it friend. Vic
vicsnatural 7 months ago
@voicualex87
Of course- you can move up a notch- I understand what you mean. Yes, you can move up slowly to continuously challenge yourself. Peace, Vic
vicsnatural 7 months ago
Great video. Im trying to gain size. How many sets/reps should I do and what type of supplements do u suggest?
musiq2001 7 months ago
@musiq2001 4 to 5 sets and rep style no less than 8 no more than 15 on first set. I would move up in weight in small increments using very strict form. I don't take any supplements at all. Peace, Vic
vicsnatural 7 months ago
so ok i might have missed it in the video but plz tell me, how many sets and reps you do for the 1st exercise then for the hammer ( the 2nd) I am trying to gain muscle mass, should i do 8-10 reps for biceps? thank you
pkidro 7 months ago
@pkidro
About 12 to 15 - but really until I can't perform that movement with the same sensation- it feels different- you know when it's time to turn to hammers. I would say if you can get 8 to 10 with my form on the last set, that would be great. Vic
vicsnatural 7 months ago
Hi Vic,
your style is very safe for the muscles, joints and tendons.
do you give your body ( muscles, joints, nervous system ...) any break (like
no training at all for 1 week every 3 months) regularly or do you train 52 weeks
a year non stop, even on vacation ( only interrupted when you are ill) ?
Thanks
MurphyJ83 8 months ago
@MurphyJ83
Been doing more relaxing than usual- no training for 5 days every 2 months and I take off 3 days from training per week. Vic
vicsnatural 6 months ago
Hey Vic. Awesome video man.
Just wondering if you perform any kind of warm ups prior to doing the exercises?
asklyar 8 months ago
@asklyar
I usually have trained back before biceps- so that was really a 30 minutes warm up for the biceps, however, I would recommend a set or two of warm ups to get the kinks out. In spite of already kind of being warmed up- any new movement should be approached slowly at first. I am noticing these days it takes me a set or two to get into the swing of things, more from a joint point of view than a muscle point of view. Vic
vicsnatural 8 months ago
@vicsnatural Vic, thank you very much for the reply. I am also speaking from the joint point of view. What I meant is do you perform things like Dynamic Stretches, light cardio, or etc say before beginning Legs or chest (first body part to be performed.) Or do you simply do a few warm up sets for an exercise and then go for the work sets?
asklyar 8 months ago
@asklyar A bit of everything to get acclimated to the gym. Then, 2 warm sets, but that's a bit of what the higher rep range accomplishes in my training. Vic
vicsnatural 8 months ago
@vicsnatural hey vic your videos inspire me man and im wondering how your shoulders got that toned and big
?
roosemberth123 7 months ago
@roosemberth123
Just some focus- when you want to change something you really have to place your attention on that body part. We tend to pay so much attention to the body parts that we feel are already good. Therefore, those parts get bigger and better and our weaknesses become even more obvious. Just bring your attention to what it is you want to change. Peace, Love and Muscle Vic You should come to facebook and look up Victor Costa Trainer , I've been giving out some info weekly there-
vicsnatural 6 months ago
Hi Vic,
on what days ( after triceps or biceps ) do you train forearms ?
this rope/stick exercise is great, but how often do you role it up and down ?
( there are no real full reps)
traps: how many attempts of shrugs are enough ?
Thanks
MurphyJ83 8 months ago
@MurphyJ83
I would do it as a fun thing watching tv or something. I don't do them often, although I know how. I do a fair bit of writing and that kind of restricts my movement. Do it to failure. Can't tell you how many because that would depend on the weight. How about rolling up 5 and down 5.
I do shrugs- 4 sets/attempts
Vic
vicsnatural 8 months ago