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German Volume Training (GVT) Arms Workout for Biceps, Triceps and Wrist is best muscle building workout. जर्मन वॉल्यूम ट्रेनिंग बाइसेप्स वर्कआउट. This GVT will give you bigger biceps, triceps and wrist to gain muscle.
Want bigger biceps ? Build bigger arms with this intense workout based on German Volume Training. It’s time to grow 18 inch arms from this workout.
In this Arms workout of Mass Machine 7 Week Muscle Building Program, Fitness Expert Amit demonstrates the form of the excercises and emphasizes on building mind and muscle connection for proper growth of muscles.
Amit Kumar Mahato is an Internationally recognized Sports Nutrition Specialist, Sports Yoga Instructor, Personal trainer, Group Fitness Instructor and is one of the most sought after athletes in the country. He has over 8 years experience in the fitness industry. Amit is passionate about sharing his knowledge and expertise about fitness with others. His compassionate approach to teaching enables him to instruct and communicate effectively with all ages and types of people.
On a professional level, Amit competes in various National level competitions and has won several titles in bodybuilding stages in India. He also competes in Marathons throughout the country and has also secured top position in many races.
#gvtarms #germanvolumearms #gvtbiceps What’s up warriors , it’s Amit. And welcome to German Volume Training : Mass Machine Today we are going to exercise Arms : Biceps , Triceps & wrist muscles Always stretch or warm-up your triceps , biceps and wrist before workout In order to minimize risk of injury We will start with super-set Barbell curl and EZ-Skull crushers Barbell curls engages biceps muscles From biceps muscles engages brachialis and brachiaradialis muscles Barbell curls also engages flexor muscles of wrist and fingers EZ-bar skull crushers engages long head and lateral head of triceps muscles
If you are using incline bench then long head of triceps muscles gets trained If you are using decline bench then lateral head of triceps muscles will get trained
As you can see I am using flat bench for EZ-bar skull crusher
So I am training long as well as lateral head of triceps muscles During barbell biceps curls, if you have placed your hands wider than your shoulder length then you are training your short head of biceps muscles If you place your hands narrower than your shoulder width , then long head of biceps muscles gets trained Breathe in when the bar comes close to your legs Breathe out when the barbell comes close to your chest Do not jerk to lift the weights off By jerking weights, you won’t achieve anything
Control the weights otherwise the weights will start controlling you Keep the elbows close together. Do no flare your elbows during the exercise Breathe in when the EZ-bar reaches near your head Breathe out when your hand are perfectly straight during the exercise Spider curls is again an excellent exercise for biceps muscles
German Volume Training targets motor units groups in our body Motor units are basically nerves
These nerves contracts the muscle fibers in our body Now these motor units will have to do large volume of work over and over again Large volume of work meaning ten sets of ten repetitions Now due to this large volume of work, builds up large stress in muscles Finally muscles will grow from proper nutrition and rest
Lock the elbows by your side during this exercise Upper arm will remain fixed. Only forearms will move Breathe in when hands form ninety degree angle Breathe out when the hands are straight
In between the sets, make sure to drink water or Branched Chained Amino Acids ( BCAA ) Hydration is important
If you are unable to perform ten repetitions then it means that the weights which you have selected is heavy Kindly decrease the weights and maintain proper form during the exercise
Straight arm push-down is an isolation exercise which engages triceps and anconeous muscles
Alternating dumbbell curls engages brachioradialis and brachialis muscles of biceps
Breathe in when dumbbells reaches near your legs When you complete curl near your chest then breathe out You should never do ego lifting in the gym You should control the weights rather than weights are controlling you Always remember : the more is the pain , the more is the gain Take rest between the exercises according to your fitness level Which I have already explained in the Program overview video
This is the correct opportunity to pump your biceps Make your repetitions count , do not count your repetitions Next exercise which we are going to do is cable row triceps extension
Cable row triceps extension engages all heads of triceps muscles
The three heads are : medial , long and lateral head
Always keep your elbows in and do not flare your elbows during this exercise
Breathe in when your hands come close to your neck
Breathe out as you complete your extension during the exercise Last exercise for arm workout is barbell seated wrist curls
Most people do not workout their wrist in the gym Or people follow some programs in which there is no exercise for their wrists
If you will not train your wrist muscles Then your wrist will always be weak as you are not training them
Barbell seated wrist curls engages flexors muscles of wrist and fingers Breathe in when your fingers points towards the ground Breathe out as you complete your curls
During rest period, make sure to drink water or BCAA hydration makes your performance better in the gym That’s warriors ! Nutrition and rest is your best friend during this German Volume Training : Mass Machine Workout
So that you recover as soon as possible This is Amit , signing off !
How to build an impressive back and hit them biceps in the process. Countless advice online can make things confusion….different routines, variations etc. Sometimes you just want a proven routine that has worked for a natural lifter who started as an ectomorph. Winter is here so its all about them lean gainz!!
Full range of back and biceps exercises and you can follow along the same routine, but remember to give it 100% at all times.
Routine is explained on a clip by clip basis (reps and sets). Rest period was approx 90 seconds between sets on all exercises apart from my last heavy set that was around 2-3 minutes rest.
This is how i naturally built a decent back and of coarse most peoples favorite and the muscle that is mostly seen the biceps.
Any questions please ask.
(5) Reverse barbell curl
4 SETS (12 REPS each set)
hy guys here is the video for your body exercise and follow these exercises and get instant results, and don’t forget to take complete and proper diet plan because a healthy diet is the key of a healthy body.
Here is the last working set of the majority of my back and biceps workout.
Here is the complete workout: I have a warm up set and then go into 3 working sets for most exercises.
3 sets of 10-12 reps of incline dumbbell row
2 sets of wide grip pull ups (10 reps)
2 sets of close grip pull ups (10 reps)
2 sets of reverse grip chin ups (10 reps)
3 sets of 10-12 reps of seated Row
3 sets of 10-12 of bent over dumbbell row
3 sets of 10-12 of dumbbell pullovers
3 sets of 10-12 standing barbell curl
3 sets of 10-12 dumbbell curls
3 sets of 10-12 dumbbell curls up, hammer curls down
5 sets of a descending dumbbell burn out routine
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