It seems that most people post up videos and stop there, but I really appreciate that you take your time to return to the videos and answer people's questions!
I have a question Vic.Not completely out of context too:What weight do you work with when you bench press?And what was your max bench when you were competing?
I typically use 60 to 90 pound dumbbells. However, I really try to allow the weights to sink into my muscles. I try to take shoulders and triceps out of the equation. I must admit, my concentration is greatest when I am using 70's and 80's and I feel a pump. At around 90, is when I lose a bit of concentration and start to think a bit out my shoulders and triceps. But I play in that range.Benching is my weakest exercise as I have been isolating so long.I remember 365 max,Recent 315Vic
That is the most challenging part. You aren't doing anything wrong. The first thing to try is to make sure you have a balanced routine. All muscle groups are worked, this way you aim toward a symmetrical physique. It all takes time.
First off, Vic... amazing body, attitude, and knowledge. You've gotta be the most complete package I've ever seen in this field.
I'm in the process of building casual muscle myself, and I'd be thrilled to get your take on my chest routine. It consists of the lying dumbbell press (a safer substitution for the bench press, since I work out alone and have no spotter), the dumbbell flye, and the inclined dumbbell flye.
Does this chest routine seem comprehensive to you, for a casual gainer?
Yes it does. Of course, if you have the dumbbells, you can do presses as well, to simulate the barbell press. I have an intuitive feeling about this. I think a casual gainer might profit from this. I want you to do reps of six with the flyes, then immediately, convert to pressing the weights. So break up the set into two parts, flye 6 reps, presses next six reps. Do this for both flat and incline. You will love this. I was experimenting this week with this movement. Peace, Vic
Hey Vic, I noticed that you have been informing others that it you workout one muscle group a week. By that do you mean you work out, For example; your biceps only once a week? I would appreciate a response. Thanks.
Can i use smith machine? When doing chest workout? I alway use smith machine when doing bench press. I wan to know should i keep using the smith machine for bench press use or use free bench?
thanks.. you helped me a lot! i always use this methods and i feel that's the right way to do an exercise.... but i'm not sure if i am training properly... because i go to the gym 3 times a week.. and every time i train all my muscles.. i spend there an hour and a half to do all the exercises....for my chest, back, biceps triceps legs.. etc
I only train each muscle group once per week. If you are training extremely hard and to failure , it is certainly not a good idea to train a body part 3 times per week. Vic
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
I am so focused on the contraction that I really don't use heavy weights. Certainly I could put heavy weight on the bar and show you I am powerful, but that isn't what I go for. I try to get a pump in my chest and really use a weight that my chest moves throughout the whole of the exercise. I can throw around a lot of weight but I train with reasonable weight. Flat presses, I don't go as high as the 300's. I stay at 200, 225, etc.. I just want to feel the muscle work.
Right now I'm working out one muscle per day every other day , I last about an 1hr 1/2 in the gym. What do you think about that? One muscle a day is good?
@orehajones That's a lot of work on one muscle group. It also keeps you in the gym most days per week.
I prefer less work on a muscle group and coupling various body parts together. when you are out of the gym , you heal. It doesn't matter if you are doing a different muscle group entirely. Your nervous system, your skeletal system, every thing gets taxed and experiences a certain degree of trauma. I would prefer to only train each muscle group once per week and be in the gym 3 days -peace
There are fine differences of balance, contraction and motion. Motion can be deeper and more full with dumbbell. Think about the range of movement. Contraction can be more complete and satisfying with dumbbells. Barbell benching has it's benefits too- less focus needed on balancing the weights- that energy can be deployed into exertion, creating a brute force movement that wakes up the fibers. I like to think of the barbell as sledgehammer and the dumbbells are a chisel.
Keep going - don't get frustrated- change what you are doing- follow some of my other vids and come to my Facebook page victor costa trainer for some help from me and others. Vic
Hi Vic. How often do you work out your chest per week? And how many exercises do you do per session? I tend to spend 1 day on chest,1 day on legs, 1 day on back and split 1 day on shoulder/bicep/tricep, I usually do abs/cardio at the end of each session. Thanks.
Hi friend - only once per week. I like your training routine- you get a chance to really go for it on the big body parts. I like this because most of the time you are exhausted after training a big body part. Best to conserve energy and wait until the following day to revisit training. I have been doing this lately as I have been putting my all into my training. I do 3 exercises per body part and about 5 sets of each. When I do 4 exercises I do 4 sets per body part. Peace, vic
Hey Vic just bought your workout DVD. Wondering how much time does that take to reach Australia? Asking here cos there's no information about that on the website. Thanxx
Thank you very much for this video, I did bad at bench press today and I was wondering what am I doing wrong, I bumped across your video in my quest for an answer! This has inspired me to stop EGOLIFTING and start WEIGHTLIFTING! I'll try finding a weight that allows me to utilize all your advices but is still quite challenging.
I owe you Sir Victor. Now i know what you mean. Instead of thinking about the weights or how we move it or both at the same time, we should focus more on the contraction the tension on the muscles on every inch of the positive phase and the negative of a repetition and never ever let anything distract our focus. Your awesome! :D thanks.
Hey Vic, I actually want to gain weight and muscle mass. Will this kind of workout make me lose size and get cut, or will it actually make me gain size and weight?
Here is the deal. Add food, that's fuel, you will be able to gain more weight and use more weight. Eat less, weigh less, use less weight. I use food as my fuel- so my size is determined by how much I weigh or fuel up when you think of it. However, my training remains same. I would suggest poundages change as body weight and energy changes. These workouts have allowed me to gain size, separation and cuts at the same time. I decide my size with my food intake, Vic
Thank you and congratulations. All your videos and explanations, are intelligent extremely detailed accurate and founded. Something extremely rare in the bodybuilding advices you can get. And especially on Youtube. By the way : you look great !
@vicsnatural if I could c you in person i would shake your hand and bow down to you. I have been following your excercises the past 2.5 years and have made huge gains. You explain each excercise so well . You've really changed my life. Thank you Vic.
Vic I have a question,I am trying to gain weight. learning from u I do managble weights however my friends always encourage me to pick weights as heavier as I can. What should I do?
I use the term manageable but I work very hard at handling heavier weights. You should be able to use proper form while using a weight that tests the body, challenges the body and challenges you. However, there is a point for each of us where the weight is just not usable for what you are trying to achieve which is a combination of shape, size and clean lines. use your instincts on the weight, use good form, but challenge yourself, Vic
Excellent physique, and very knowledgeable. I love this kind of training. I notice an incredibly well developed set of abs, not just ripped/super lean, but actually hugely hypertrophied abdominal muscles. That must be a lot of weighted crunches no? Or weighted hanging leg raises? Not even gymnasts have abs like that.
You can do crunches and go through the motions or you can use your abdominals to lift you up. I have always tried to make the connection to allow the muscles to lift me through the movement. Not just to get the contraction at the end of the exercise- the beginning of the exercise , of any exercise if where the most concentration is needed. To begin pulling or pushing with the intended muscle group is truly a challenge. If you start right you will finish right. Peace, Vic
Vic, thanks for a tip as to how to get the most out of a bench press. It completly focused on the chest and have seen immediate tension and results. Thanks again.
Hi Vic, I have been watching most of your videos. You are simply the best intellectual advisor in Body building I have seen. You have really assisted me in my workouts by thinking of them differently. It was like a big relief to not think of the 'weight' all the time but more about the technique. Love it.
Not really-should be more- I eat very clean and when you do - although it looks as if you are consuming large quantities of food- it's really few calories- I would say between 1900 and 2200 super clean calories-
no sugar, no white flour, nothing fried - no sauces and no alcohol. Eating at a few restaurants that cater to the bb crowd, so they know what we need. Mostly chicken, brown rice, cabbage, cauliflower, sweet potatoes, whole grain breads. Water, and love coffee and love fruit
I bet this guy used to be nerdy -looked... But now he is a macho man... I am a nerdy style too... this give me motivation to build up my body.... thank you...
For me it's all about the feel, the sensation. With weight it has to be manageable. Enough for tension, but for fluid movements that allow you to focus on moving the weight with that muscle throughout your set. Vic
hey vic i need help from you my left side of the chest is bigger then the other side i was born with this problem i went to the gym to fixed it and its been to months and the right side its a little better,what should i do should i start puting higher wieght at the right side of the bench press then the left,til now im doing with the same wieght on both sides but im afraid that its not going be fixed
I have received other emails like this in the past. I would suggest patience- keep working both sides together - not paying any more attention to one side over the other- patience. Vic
hey vic my left side of the chest is a little higher then the other i had that problem before going to gym i went to gym cause i wanna fixed it, and now its been 2 months at gym and the right side is a little better what should i do should i proceed like this or should i put at the right side of the bench press higher wieght then left side, i'm afraid that is not going to be fixed or after six months it should be ok ?please what should i do ?
how's it goin vic? have to admit that u really changed my life with you'r workouts but still i think that my chest its not big enough its like not growing at all and i dunno what to do next any advices ?? God Bless you
Doing 1 week of all of your proper way or better way of doing bicep curls/hammer curls, bench press, your tricep workouts did better than the way I was doing it for 3 weeks. Thanks alot.
Hi Vic i'm twenty and i go to the gym 5 to 6 times a week since one year and got great results. I saw your vids and I must admit that I was really impressed to read that you don't take steroids because you are really well shaped.
But I wanted to know if you take protein shakes because until now I don't take any and it works but maybe it would help me getting bigger what do you think of it?
Mr Superman can you please make a video on how to train those abs of yours? they look so big as if you went to a plastic surgeon and inserted construction bricks inside. oh god. thanks and i love every vid of yours!
Anyone have any testimonials for me - I'd really appreciate it. my email address is vicsnatural@aol.com
If you have a minute or two to make a video and send it to me -that would be wonderful- if you have made progress - if you want to show off what you got and just stand there and tell the camera how the dvd or mp3's have helped you- I'd really appreciate it- Peace, Vic
I have one year with diet and excersice , the diet work good but my muscles doesnt change a lot, i saw your video and is right the way i have been doing the excersice, so what is the problem, why i dont get the results i want?
its so true, i have been training for a while now and the slightest change in technique such as a slight arch in back makes all the difference, im currently benching 110kg. people at my gym always ask how i progress much quicker than them, and im always like, train properly!
Vic, I want to say thank you for one of the most helpful benching tips I have ever tried..no one ever talks about arching your back...and I always had problems increasing on bench because I have a skinny wide shoulder frame so I would bench flat and mostly work my front delts I guess. Now I arch my back slightly and it's working very nicely.Thanks bro!
@lordjelo07 Try increasing it 5 pounds each week and keep getting 8-15 reps. If 5 pounds per week is too much to get 8-15 reps, keep doing the heavier weight for one more week but do more reps
hi vic, i have been following your routine for 2 weeks and its great. I am currently doing bench press with 10kg each side. I can do 16-20 reps in the first attempt but 10-15 reps for the rest of the 4 attempts. Is the weight too light? should i increase the weights?
Vic thanks for the great video,it realy helped a lot.Now i see that i didnt envolve my chest enough for many years of training(and that is iritating).Can you please tell me how many times per week should i train my chest for best results?Thanks again.
Thank you for the great tips. It's was extremely helpful and I'll stay tuned in for more guides and let you know what the results are. Again, Thank you very much. Nkosi, London
Hey Vic, I followed your instructions and made that connection with my chest muscles and ensured I had the best form on a comfortable weight. 5 sets of each, reps until fatigue instead of a fixed number and I could feel my chest pumping but it wasn't painful so i wasn't sure at first if it was working. When I got home I felt tired so I ate a good meal and slept hard. It's morning and I can really feel the that it was extremely effective. I'm definitely going to buy your vids from your site.
Hi there, Vic, could you please tell me what is your usual approximate working weight in both exercices: bench press and dumbells upper press? Thanks in advance
Thanks for the videos.. Everyone keeps telling me to lift more and neglect form to create more microtrauma and get bigger. Seems to me like this would just shift the attention away from the target area. I've been doing the workouts in these vids and taking in more calories and have seen all the results I've wanted. Thanks.
I'm 20 yrs. old, 5'10", about 165 lbs. Been trying to put on some muscle weight, and doing vics workouts 3 days a week. example: Monday: arms/shoulders, Wednesday: chest/legs, Friday: back, hard abs. How does this sound? Should I work out more? I havent been able to gain any weight yet.
It is not about how much weight you gain quickly- it is about the work- the quality=the workouts aren't about weight gain-they are about muscle gain-- redistribution- shaping- sculpting- looking awesome- I never mention weight gain- but I am all for gains- Peace Vic
Vic iv been meaning to ask about the bench see I used to lift like190lbs and 3 sets of ten but now I use 35lbs total on my press and I do about 100 reps holding the bar like you said then I do the dumbells bout 50 reps each dumbell is 15 lbs and my chest gets sore is this ok or do I need to buy more weight? And should I change up the workout????? I really been to know Thanx
1oo reps- you always need to challenge yourself with the weight- 100 reps no- 25 on the first set ok- if you are really doing what I call the practice- you will get about 15 on the next set- 10 on next- etc..but 100 no- better add more weight.
at you stage- control is best- most important for you- don"t overtrain- only do each bodypart once a week. You are still growing naturally a little stimulus -pump up- done - your body will respond better this way- don"t push it- train hard - good effort but once per week for each bidypart- trust me man- I am feeling this for you- Peace, Vic
Good vid, alot of people dont know shit about how to bench...like the guys who rack on piles of weight cause they think they are cool, don't even focus on the eccentric and blast from the concentric of the exercise.
I no you dont use "huge" weights, you use weights relative to the size of your muscle, is the weight used in this video the weight you would use for one of your workouts? Also when do you decide to move up weight? I find when i focus on form its harder to move up weights because when I increase the intensity I'm trying to get the weight up anyway I can - any tips to prevent this, cheers
I would suggest twice per week- depending on the intensity with which you approach your workout- I did a leg workout without weights last week- squats, lunges, ballet posture and I am still sore- training that way all the time I would say once or twice per week.
great videos here. i have a question about how to combine workout. i can go to gym about 5 days a week. i do day 1 chest and biceps, day 2 shoulder and abs, day 3 back and triceps, day 4 and 5 legs and abs. is this a good workout routine? help please
Question here. When i work out, i work out my biceps and chest. Should complete the arm workout then move on 2 the chest? Or should i constantly be going back and fourth after doing a few sets? Thanks!
Start with chest first mate, your triceps are used as the secondary muscle for most chest workouts, after your done with chest move onto triceps straight after while their warm, you should try Victor Costa's other workout for triceps.
thanks man, all of your videos have really helped me with my workouts not just to build muscle but also encouragement and I owe you big time for doing this. Keep on going man thank you so much
It seems that most people post up videos and stop there, but I really appreciate that you take your time to return to the videos and answer people's questions!
malildude 2 weeks ago
@malildude
Thanks for watching them . Peace, Vic
vicsnatural 2 weeks ago
I have a question Vic.Not completely out of context too:What weight do you work with when you bench press?And what was your max bench when you were competing?
luba313 4 weeks ago
@luba313
I typically use 60 to 90 pound dumbbells. However, I really try to allow the weights to sink into my muscles. I try to take shoulders and triceps out of the equation. I must admit, my concentration is greatest when I am using 70's and 80's and I feel a pump. At around 90, is when I lose a bit of concentration and start to think a bit out my shoulders and triceps. But I play in that range.Benching is my weakest exercise as I have been isolating so long.I remember 365 max,Recent 315Vic
vicsnatural 3 weeks ago
Hey vic , i got a question,
Iam getting bigger and bigger but i don´t get the shapes as i want to,
What am i doing wrong ?
crusherrer 4 weeks ago
@crusherrer
That is the most challenging part. You aren't doing anything wrong. The first thing to try is to make sure you have a balanced routine. All muscle groups are worked, this way you aim toward a symmetrical physique. It all takes time.
Vic
vicsnatural 2 weeks ago
First off, Vic... amazing body, attitude, and knowledge. You've gotta be the most complete package I've ever seen in this field.
I'm in the process of building casual muscle myself, and I'd be thrilled to get your take on my chest routine. It consists of the lying dumbbell press (a safer substitution for the bench press, since I work out alone and have no spotter), the dumbbell flye, and the inclined dumbbell flye.
Does this chest routine seem comprehensive to you, for a casual gainer?
GuardianOfNonE 4 weeks ago
@GuardianOfNonE
Yes it does. Of course, if you have the dumbbells, you can do presses as well, to simulate the barbell press. I have an intuitive feeling about this. I think a casual gainer might profit from this. I want you to do reps of six with the flyes, then immediately, convert to pressing the weights. So break up the set into two parts, flye 6 reps, presses next six reps. Do this for both flat and incline. You will love this. I was experimenting this week with this movement. Peace, Vic
vicsnatural 4 weeks ago
THANKS!
YourUnknownKind 1 month ago
you are an incredible guy. totally at the top of your class and game. thanks so much for doing what you do!
overlord3069 1 month ago
Hey Vic, I noticed that you have been informing others that it you workout one muscle group a week. By that do you mean you work out, For example; your biceps only once a week? I would appreciate a response. Thanks.
17GIOVANILOPEZ 1 month ago
@17GIOVANILOPEZ
Exactly. Vic
vicsnatural 1 month ago
Can i use smith machine? When doing chest workout? I alway use smith machine when doing bench press. I wan to know should i keep using the smith machine for bench press use or use free bench?
Nick2011able 1 month ago
@Nick2011able
The Smith machine is excellent for concentration as well as balance and development. Keep using, for sure. Vic
vicsnatural 1 month ago
thanks.. you helped me a lot! i always use this methods and i feel that's the right way to do an exercise.... but i'm not sure if i am training properly... because i go to the gym 3 times a week.. and every time i train all my muscles.. i spend there an hour and a half to do all the exercises....for my chest, back, biceps triceps legs.. etc
is this ok? answer please!!
Andi030297 1 month ago
@Andi030297
I only train each muscle group once per week. If you are training extremely hard and to failure , it is certainly not a good idea to train a body part 3 times per week. Vic
vicsnatural 1 month ago
Your videos are awesome!!! Thank you for sharing your knowledge and experience, you explain it very well!
pd5987 3 months ago 2
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 3 months ago
@vicsnatural well i know youre all about the low weight, good contraction, but how much do you actually bench when you work out for size?
zkyggen 3 months ago
@zkyggen
I am so focused on the contraction that I really don't use heavy weights. Certainly I could put heavy weight on the bar and show you I am powerful, but that isn't what I go for. I try to get a pump in my chest and really use a weight that my chest moves throughout the whole of the exercise. I can throw around a lot of weight but I train with reasonable weight. Flat presses, I don't go as high as the 300's. I stay at 200, 225, etc.. I just want to feel the muscle work.
vicsnatural 3 months ago
Right now I'm working out one muscle per day every other day , I last about an 1hr 1/2 in the gym. What do you think about that? One muscle a day is good?
orehajones 3 months ago
@orehajones That's a lot of work on one muscle group. It also keeps you in the gym most days per week.
I prefer less work on a muscle group and coupling various body parts together. when you are out of the gym , you heal. It doesn't matter if you are doing a different muscle group entirely. Your nervous system, your skeletal system, every thing gets taxed and experiences a certain degree of trauma. I would prefer to only train each muscle group once per week and be in the gym 3 days -peace
vicsnatural 3 months ago
whats the differnce between flat bench press and dumbell press??
7595012na 3 months ago
@7595012na
There are fine differences of balance, contraction and motion. Motion can be deeper and more full with dumbbell. Think about the range of movement. Contraction can be more complete and satisfying with dumbbells. Barbell benching has it's benefits too- less focus needed on balancing the weights- that energy can be deployed into exertion, creating a brute force movement that wakes up the fibers. I like to think of the barbell as sledgehammer and the dumbbells are a chisel.
vicsnatural 3 months ago 5
@vicsnatural i am doing dumbell chest press instead of barbell bench press ihope it'll work :)
7595012na 3 months ago
I got the exact same tattoo. I vote we all get the same tattoo.
jdmikeg4 4 months ago
I have some what of a chest its just the inside want grow to save my life.....I need help please
ttmanhouse1 4 months ago
@ttmanhouse1
Keep going - don't get frustrated- change what you are doing- follow some of my other vids and come to my Facebook page victor costa trainer for some help from me and others. Vic
vicsnatural 3 months ago
I'm doing the tatoo tomorrow first thing in the morning! ;))
Peer974 4 months ago
Hi Vic. How often do you work out your chest per week? And how many exercises do you do per session? I tend to spend 1 day on chest,1 day on legs, 1 day on back and split 1 day on shoulder/bicep/tricep, I usually do abs/cardio at the end of each session. Thanks.
VersionBeta1 4 months ago
@VersionBeta1
Hi friend - only once per week. I like your training routine- you get a chance to really go for it on the big body parts. I like this because most of the time you are exhausted after training a big body part. Best to conserve energy and wait until the following day to revisit training. I have been doing this lately as I have been putting my all into my training. I do 3 exercises per body part and about 5 sets of each. When I do 4 exercises I do 4 sets per body part. Peace, vic
vicsnatural 4 months ago
Hey Vic just bought your workout DVD. Wondering how much time does that take to reach Australia? Asking here cos there's no information about that on the website. Thanxx
U5011453 5 months ago
@U5011453
Hi Friend- Thanks for everything- takes about 10 days- Peace,Vic
vicsnatural 5 months ago
Thank you very much for this video, I did bad at bench press today and I was wondering what am I doing wrong, I bumped across your video in my quest for an answer! This has inspired me to stop EGOLIFTING and start WEIGHTLIFTING! I'll try finding a weight that allows me to utilize all your advices but is still quite challenging.
Nerevar93 6 months ago
I owe you Sir Victor. Now i know what you mean. Instead of thinking about the weights or how we move it or both at the same time, we should focus more on the contraction the tension on the muscles on every inch of the positive phase and the negative of a repetition and never ever let anything distract our focus. Your awesome! :D thanks.
27pepsiice 7 months ago
I aint getting a tattoo, i'll use a marker pen. Thanks
fIRsTRATmAN 7 months ago
@fIRsTRATmAN
Good idea. Vic
vicsnatural 7 months ago
Hey Vic, I actually want to gain weight and muscle mass. Will this kind of workout make me lose size and get cut, or will it actually make me gain size and weight?
colebruce14 7 months ago
@colebruce14
Here is the deal. Add food, that's fuel, you will be able to gain more weight and use more weight. Eat less, weigh less, use less weight. I use food as my fuel- so my size is determined by how much I weigh or fuel up when you think of it. However, my training remains same. I would suggest poundages change as body weight and energy changes. These workouts have allowed me to gain size, separation and cuts at the same time. I decide my size with my food intake, Vic
vicsnatural 7 months ago
is it ok to do 4 workout with 4 attempts for chest once per week?
btw i dont need to tell u how useful to us u are, u already now that :)
onidcisukuv 8 months ago
@onidcisukuv
I would do 2 separate exercises 5 sets/attempts each
Peace, Vic
vicsnatural 8 months ago
Thank you and congratulations. All your videos and explanations, are intelligent extremely detailed accurate and founded. Something extremely rare in the bodybuilding advices you can get. And especially on Youtube. By the way : you look great !
pepysincunabula 8 months ago
Great video! Thank you.
Xetenor 8 months ago
Im convinced, I think its time to start subscribing! Brilliant videos :)
upisandhu 8 months ago
Hey Vic, would you reccomend using a smith machine to bench press? Thanks
SpankinMovies 8 months ago
@SpankinMovies
Absolutely- great choice and really allows you to concentrate. Peace, Vic
vicsnatural 8 months ago
@vicsnatural if I could c you in person i would shake your hand and bow down to you. I have been following your excercises the past 2.5 years and have made huge gains. You explain each excercise so well . You've really changed my life. Thank you Vic.
t3chnon3 9 months ago
@t3chnon3
I don't deserve that - but I value your appreciation deeply- Thank you.
Victor
vicsnatural 8 months ago 2
Vic I have a question,I am trying to gain weight. learning from u I do managble weights however my friends always encourage me to pick weights as heavier as I can. What should I do?
Gurpreet12591 9 months ago
@Gurpreet12591
You have to challenge yourself-
I use the term manageable but I work very hard at handling heavier weights. You should be able to use proper form while using a weight that tests the body, challenges the body and challenges you. However, there is a point for each of us where the weight is just not usable for what you are trying to achieve which is a combination of shape, size and clean lines. use your instincts on the weight, use good form, but challenge yourself, Vic
vicsnatural 9 months ago
Excellent physique, and very knowledgeable. I love this kind of training. I notice an incredibly well developed set of abs, not just ripped/super lean, but actually hugely hypertrophied abdominal muscles. That must be a lot of weighted crunches no? Or weighted hanging leg raises? Not even gymnasts have abs like that.
bknives 9 months ago
@bknives
You can do crunches and go through the motions or you can use your abdominals to lift you up. I have always tried to make the connection to allow the muscles to lift me through the movement. Not just to get the contraction at the end of the exercise- the beginning of the exercise , of any exercise if where the most concentration is needed. To begin pulling or pushing with the intended muscle group is truly a challenge. If you start right you will finish right. Peace, Vic
vicsnatural 9 months ago
LOL, to distracted by other muscles, put on a shirt D:
lowhigh000 9 months ago
Vic, thanks for a tip as to how to get the most out of a bench press. It completly focused on the chest and have seen immediate tension and results. Thanks again.
Claymatt52 10 months ago
ONE OF THE BEST VIDEO TO LEARN!!
SKATHAROZOUMISS 10 months ago
HOly crap that's a big difference!
ThatsLeoYKnow 10 months ago
Vic, YOU are my new superman! i have learned verry much of you in these videos and when i'm older, i'm going to buy you're video en audio!
keanukuh 10 months ago
I CAN C THAT YOU LOVE THE WORD ENGAGE..:P
kokipWnZ 11 months ago
@kokipWnZ
I do bro-Vic
vicsnatural 10 months ago
Victor, please could you tell me which you think is better high weight low rep (such as OT Training) or low weight as many reps as possible.
LittleLars14 11 months ago
@LittleLars14
I think a combo- there is a middle ground- I think a combination of these styles is best. Vic
vicsnatural 10 months ago
Hi Vic, I have been watching most of your videos. You are simply the best intellectual advisor in Body building I have seen. You have really assisted me in my workouts by thinking of them differently. It was like a big relief to not think of the 'weight' all the time but more about the technique. Love it.
gdoutre 11 months ago
I can do these with dumbells right?
TitanSubZero15 1 year ago
Dude your abs is insane!!
supermandk12 1 year ago
Best natural bodybuilder in the world
iluvlorna 1 year ago
You are a beast. I was curious what your average diet was from day to day. Do you consume a large number of calories
zipper978 1 year ago
@zipper978
Not really-should be more- I eat very clean and when you do - although it looks as if you are consuming large quantities of food- it's really few calories- I would say between 1900 and 2200 super clean calories-
no sugar, no white flour, nothing fried - no sauces and no alcohol. Eating at a few restaurants that cater to the bb crowd, so they know what we need. Mostly chicken, brown rice, cabbage, cauliflower, sweet potatoes, whole grain breads. Water, and love coffee and love fruit
vicsnatural 1 year ago 3
@vicsnatural
Lucky for you there are restaurants in your area which give the bb crowd a chance to reach their goals
Elwood19901 1 year ago
Finally this explains why everytime my chest gets bigger and I can handle
Beatzuout 1 year ago
amazing chest
bleachisgreat963 1 year ago
@vicsnatural
Hi Vic. First of all thank you for your great videos and you look great!
I would like to know, how many years have you been training to have a body like that?
Thank you
OmegaAIpha 1 year ago
@OmegaAIpha
It took me about 10 years - but it is really about improving a bit each month or year- there is no destination - only a journey. Vic
vicsnatural 1 year ago 22
10 years well it seem very long time .how can we build muscle is shorter time?Say about 1 year,or 6 month.
vincent7125 10 months ago
I bet this guy used to be nerdy -looked... But now he is a macho man... I am a nerdy style too... this give me motivation to build up my body.... thank you...
waikikit2 1 year ago
What weight should I be benching to gain mass and muscles like you have? Do you go for reps or feel? Great presentation of a proper bench press.
06RSEXY 1 year ago
@06RSEXY
For me it's all about the feel, the sensation. With weight it has to be manageable. Enough for tension, but for fluid movements that allow you to focus on moving the weight with that muscle throughout your set. Vic
vicsnatural 1 year ago
if u do dese excersises wid heavy weights ud be fkn big good tips costa thanks champ
idzdafinest 1 year ago
Clarke Kent
nugg69 1 year ago
Thx. good job!
u2bvideo 1 year ago
Best bench press on youtube
thx bro!!
seal13 1 year ago
These videos are great, I really like how you demonstrate how to properly do the exercises and fully engage the muscles, bless.
BigMaxStax 1 year ago
Amazing Vic, Extremely great advice. Thank so very much for the flex tip. I figured how I've done my bench presses wrong.
Also you could play a real hercules or Superman without the velcro muscles.
Thanks again Vic. keep up the videos
Tribu
thribhu3 1 year ago
this is extreamly good advice ty very much :)...
87pride 1 year ago
for how long do you recommend i should workout
almanzalui 1 year ago
hey vic i was wondering if by any chance you have any videos of you showing that abdominal workouts that you do to build a core like yours?
10Garinho 1 year ago
Good stuff man thanks that helps a lot
primexxninjaxx 1 year ago
@primexxninjaxx
Thanks friend, Vic
vicsnatural 1 year ago
hey vic i need help from you my left side of the chest is bigger then the other side i was born with this problem i went to the gym to fixed it and its been to months and the right side its a little better,what should i do should i start puting higher wieght at the right side of the bench press then the left,til now im doing with the same wieght on both sides but im afraid that its not going be fixed
gdstjm 1 year ago
@gdstjm
I have received other emails like this in the past. I would suggest patience- keep working both sides together - not paying any more attention to one side over the other- patience. Vic
vicsnatural 1 year ago
hey vic my left side of the chest is a little higher then the other i had that problem before going to gym i went to gym cause i wanna fixed it, and now its been 2 months at gym and the right side is a little better what should i do should i proceed like this or should i put at the right side of the bench press higher wieght then left side, i'm afraid that is not going to be fixed or after six months it should be ok ?please what should i do ?
gdstjm 1 year ago
how's it goin vic? have to admit that u really changed my life with you'r workouts but still i think that my chest its not big enough its like not growing at all and i dunno what to do next any advices ?? God Bless you
sorinblueyes 1 year ago
this guy really knows whats hes talking about
boozeguzzla 1 year ago
The bence press actually hurts my shoulders. It feels like my shoulder bone is gonna pop out or something. Maybe less weight?
Vash2Red 1 year ago
Hey vic. Facinating video.
Would this be done every day or should you let the muscles have a day of rest? There seems to be two schools of thought depending on where you go.
Thanks
TheToonMonkey 1 year ago
Doing 1 week of all of your proper way or better way of doing bicep curls/hammer curls, bench press, your tricep workouts did better than the way I was doing it for 3 weeks. Thanks alot.
iloveboobiesLAWWLZ 1 year ago
At last a honest tip from a bodybuilder!!!
130966 1 year ago
Hi Vic i'm twenty and i go to the gym 5 to 6 times a week since one year and got great results. I saw your vids and I must admit that I was really impressed to read that you don't take steroids because you are really well shaped.
But I wanted to know if you take protein shakes because until now I don't take any and it works but maybe it would help me getting bigger what do you think of it?
Blacomerjo 1 year ago
this dude is a fucking beast
BrothersinArms13 1 year ago
vic dude you are the masterpiece, i have learn alot with you and im getting results.
infinitive11 1 year ago
Get a tattoo so you know where to align your bar, especially effective in gyms where you can't be topless.
Slattz 1 year ago
do you only use light weight, i tried the lat pull down the way you did and my back is still pumped
mercedesr63 1 year ago
@mercedesr63
Well - use light weight to master the exercise-
one you master it with a certain weight- challenge yourself and move to a higher weighty, then master that weight next, Peace, Vic
vicsnatural 1 year ago
fantastic man! fantastic good lesson thank you much..........
garciaj0509 1 year ago
best build
MrTaylor4220 1 year ago
vic can you make abs video
MrSalal420 1 year ago
thats a dream body right there. not like all those gorilla juice heads.. vic looks amazing
assman1 1 year ago
Mr Superman can you please make a video on how to train those abs of yours? they look so big as if you went to a plastic surgeon and inserted construction bricks inside. oh god. thanks and i love every vid of yours!
dragowoo 1 year ago
good stuff, thanks for the info.
Celcius0077 1 year ago
Anyone have any testimonials for me - I'd really appreciate it. my email address is vicsnatural@aol.com
If you have a minute or two to make a video and send it to me -that would be wonderful- if you have made progress - if you want to show off what you got and just stand there and tell the camera how the dvd or mp3's have helped you- I'd really appreciate it- Peace, Vic
vicsnatural 1 year ago
Hey do you recommend pushups?? if so what would be a good pushup routine maybe on your bench days or on off bench days.... whats a good routine??
TheDJ596 1 year ago
@TheDJ596
If you are going to do them - for sure do them on your chest day- Or, better yet- do pushups instead of weights on alternating chest day- Peace, Vic
vicsnatural 1 year ago
I have one year with diet and excersice , the diet work good but my muscles doesnt change a lot, i saw your video and is right the way i have been doing the excersice, so what is the problem, why i dont get the results i want?
CESAROLIVARES126 1 year ago
Wow thanks man this helps a lot. Now I can seem like a fucking workout genius at my school xD
chris96kalonji 1 year ago
sooooo helpful, thanks vic
ccri5548 1 year ago
i just watched 2 of your videos and its very helpfull , great advise simple step by step how a training should looks like
thanks a lot
9k0t9 1 year ago
Victor, I like you. You're an intelligent guy giving smart advice unlike the brainless gorillas that normally inhabitate the gyms.
CNSZU 2 years ago 42
Vic you are so right this video proved to me that everyone else i see at the gym is cheating and and wasting alot of time
caker641 2 years ago
thnx man this helped me alot
skatr4055 2 years ago
its so true, i have been training for a while now and the slightest change in technique such as a slight arch in back makes all the difference, im currently benching 110kg. people at my gym always ask how i progress much quicker than them, and im always like, train properly!
gixxerk4600 2 years ago 3
Best Benching Tip no one ever talks about. I've noticed a huge difference in gains...
thefreak731 2 years ago 3
Vic, I want to say thank you for one of the most helpful benching tips I have ever tried..no one ever talks about arching your back...and I always had problems increasing on bench because I have a skinny wide shoulder frame so I would bench flat and mostly work my front delts I guess. Now I arch my back slightly and it's working very nicely.Thanks bro!
thefreak731 2 years ago 3
sir vic, how can i know when to increase weight in the bench press? thanx
lordjelo07 2 years ago 2
If you want to build mass, then increase the weight by 5lbs on each side every 3 weeks.
also, you can arch your back or you can slightly pinch your shoulder blades. This is the olympic way to perform the bench press.
pojo205 2 years ago
@lordjelo07 Try increasing it 5 pounds each week and keep getting 8-15 reps. If 5 pounds per week is too much to get 8-15 reps, keep doing the heavier weight for one more week but do more reps
Chaaarge 2 years ago
FANTASTIC! THANKS SO MUCH!
icarrus4u 2 years ago
incredible shape
SuckItLily 2 years ago 2
hi vic, i have been following your routine for 2 weeks and its great. I am currently doing bench press with 10kg each side. I can do 16-20 reps in the first attempt but 10-15 reps for the rest of the 4 attempts. Is the weight too light? should i increase the weights?
thanks in advance!
terencekian 2 years ago
Vic thanks for the great video,it realy helped a lot.Now i see that i didnt envolve my chest enough for many years of training(and that is iritating).Can you please tell me how many times per week should i train my chest for best results?Thanks again.
markerko 2 years ago
@markerko
I typically tell people twice per week- however, I ma making better gains than ever by training once per week .
Victor
vicsnatural 2 years ago
Thank you for the great tips. It's was extremely helpful and I'll stay tuned in for more guides and let you know what the results are. Again, Thank you very much. Nkosi, London
nkosistryder 2 years ago
@nkosistryder
You are most welcome- Thanks for watching- Vic
vicsnatural 2 years ago
Hey Vic, I followed your instructions and made that connection with my chest muscles and ensured I had the best form on a comfortable weight. 5 sets of each, reps until fatigue instead of a fixed number and I could feel my chest pumping but it wasn't painful so i wasn't sure at first if it was working. When I got home I felt tired so I ate a good meal and slept hard. It's morning and I can really feel the that it was extremely effective. I'm definitely going to buy your vids from your site.
nkosistryder 2 years ago
thanks vic your vids are helping me alot. i really do appreciate it. thank you
lawofattractionc6 2 years ago
Hi there, Vic, could you please tell me what is your usual approximate working weight in both exercices: bench press and dumbells upper press? Thanks in advance
obduvmosfetov 2 years ago
Comment removed
obduvmosfetov 2 years ago
wow- not much 165- to 185, dumbell 75- 80,
vicsnatural 2 years ago
Thanks for the videos.. Everyone keeps telling me to lift more and neglect form to create more microtrauma and get bigger. Seems to me like this would just shift the attention away from the target area. I've been doing the workouts in these vids and taking in more calories and have seen all the results I've wanted. Thanks.
MrBlackwit 2 years ago
@MrBlackwit
You'll know when it is time to change- for now- if what I am doing helps you- stick with it- but I encourage you to experiment- Peace, Vic
vicsnatural 2 years ago
Hey Vic, any tips on diet to get that ripped look.. thanks.
mayurnk 2 years ago
All of the training has a slant toward getting ripped- Check out my channel- there is advice for that as well- Vic
vicsnatural 2 years ago
i have grown more than two inches in six weeks in my arms and pecks and wings just by following his specific exceries
souless335 2 years ago
Thanx for the advice vic.
johnnybass33 2 years ago
I'm 20 yrs. old, 5'10", about 165 lbs. Been trying to put on some muscle weight, and doing vics workouts 3 days a week. example: Monday: arms/shoulders, Wednesday: chest/legs, Friday: back, hard abs. How does this sound? Should I work out more? I havent been able to gain any weight yet.
scottmcwallflower 2 years ago
It is not about how much weight you gain quickly- it is about the work- the quality=the workouts aren't about weight gain-they are about muscle gain-- redistribution- shaping- sculpting- looking awesome- I never mention weight gain- but I am all for gains- Peace Vic
vicsnatural 2 years ago
Vic iv been meaning to ask about the bench see I used to lift like190lbs and 3 sets of ten but now I use 35lbs total on my press and I do about 100 reps holding the bar like you said then I do the dumbells bout 50 reps each dumbell is 15 lbs and my chest gets sore is this ok or do I need to buy more weight? And should I change up the workout????? I really been to know Thanx
-johnny
johnnybass33 2 years ago
1oo reps- you always need to challenge yourself with the weight- 100 reps no- 25 on the first set ok- if you are really doing what I call the practice- you will get about 15 on the next set- 10 on next- etc..but 100 no- better add more weight.
vicsnatural 2 years ago
I wanna train with Victor Coasta!!! >:D
StylexSai 2 years ago 21
costa ...
Daniiel123LOBO 2 years ago
i tried this yesterday with half the weight i normally bench and i can feel my chest today a lot better way to work chest
shwebby 2 years ago
Hey Vic :) Made a tattoo but somehow I can't see it if I am laying down ^^
Nah just joking there :)
Your training works very well and I love it!
thank you :)
nestnnnn 2 years ago
good video
PurpleDarkness19 2 years ago
Hey Vic,
could you recommend me how much weight to use on the bench ? I dont want to really get much stronger but build some muscle.
Im 18 Years old at 6'1 at 165 lb and right now im using 40 lb weights on each side of the bar.
Please answer soon
thanks
Elwood19901 2 years ago
at you stage- control is best- most important for you- don"t overtrain- only do each bodypart once a week. You are still growing naturally a little stimulus -pump up- done - your body will respond better this way- don"t push it- train hard - good effort but once per week for each bidypart- trust me man- I am feeling this for you- Peace, Vic
vicsnatural 2 years ago
sounds good take it slow- develop your technique- peace, Vic
vicsnatural 2 years ago
what bodyweight excersise works your middle back?not upper but middle back?
JustinB210 2 years ago
if you do rows but pull teh bar low toward your waist - you will feel middle. Peace, Vic
vicsnatural 2 years ago
Good vid, alot of people dont know shit about how to bench...like the guys who rack on piles of weight cause they think they are cool, don't even focus on the eccentric and blast from the concentric of the exercise.
mohammad112388 2 years ago
Hi vics
I no you dont use "huge" weights, you use weights relative to the size of your muscle, is the weight used in this video the weight you would use for one of your workouts? Also when do you decide to move up weight? I find when i focus on form its harder to move up weights because when I increase the intensity I'm trying to get the weight up anyway I can - any tips to prevent this, cheers
4l3xxxxx 2 years ago
how often can you train each mucle if your just doing only bodyweight excesizes?
JustinB210 2 years ago
I would suggest twice per week- depending on the intensity with which you approach your workout- I did a leg workout without weights last week- squats, lunges, ballet posture and I am still sore- training that way all the time I would say once or twice per week.
Peace, Victor
vicsnatural 2 years ago
thanks scholar
Arnas7 2 years ago
great videos here. i have a question about how to combine workout. i can go to gym about 5 days a week. i do day 1 chest and biceps, day 2 shoulder and abs, day 3 back and triceps, day 4 and 5 legs and abs. is this a good workout routine? help please
Sdk1754 2 years ago
Sdk... I'm not a pro or anything but that looks pretty good to me.
I actually do CHEST/BICEPS, day off, BACK/TRICEPS, day off, SHOULDERS.
I don't specifically work my legs and abs at the gym. I play soccer for the legs and do situps in the morning when I wake up.
deckham 2 years ago
Question here. When i work out, i work out my biceps and chest. Should complete the arm workout then move on 2 the chest? Or should i constantly be going back and fourth after doing a few sets? Thanks!
jcrsix 2 years ago
Start with chest first mate, your triceps are used as the secondary muscle for most chest workouts, after your done with chest move onto triceps straight after while their warm, you should try Victor Costa's other workout for triceps.
djArticle 2 years ago 2
do you use light weight all the time i train for size aswell as shape and i find i have to mix it up
gordy888888 2 years ago
you're an amazing teacher. great videos man
blackasian1234 2 years ago
Isnt the weight on the right bigger than the left??
chrispy61 2 years ago
same weight different size, it happens when you don't use the same brand of weights on each side.
allenhendriks2008 2 years ago
cheers !
WarElephant9 2 years ago
thanks man, all of your videos have really helped me with my workouts not just to build muscle but also encouragement and I owe you big time for doing this. Keep on going man thank you so much
Nighthawk77x 2 years ago 3