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Anastasios Kostopoulos

@anastasios.kostopoulos

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Adelaide, South Australia

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Machine preacher curls is usually my finishing exercise for the biceps to as it isolates the biceps, aiding in shaping and detailing.

Whilst genetics are the ultimate factor in the shape of one's musculature,
I credit this movement and concentration curls for helping accentuate the sought-after "peaked look".

I typically perform 3 sets of 8-12 reps with short rest periods of 30-45 seconds to drive nutrient rich blood into the muscles, aiding in expanding blood vessel growth and the pump.

One high volume biceps workout a week is adequate for growth.
Please don't listen to trainers trying to sell their programs!

6 sets per week doesn't do anything!
Back training already taxes the biceps, so adding frequency just causes joint pain and injury.
Stimulate. Don't annihilate!

#fitnessmotivation #bicepsworkout #machinepreachercurls #biceps
#bodybuilding taken in Anytime Fitness by @anastasios.kostopoulos

34

0

10 months ago

If you have to choose some fitness equipment to have when or if you are isolated somewhere and there is no gym in sight, it is a pair of dumbells and enough weight plates to maintain some conditioning.

Biceps are the least affected muscle in this situation along with shoulders and triceps can get a decent workout too.
A sample dumbell only biceps workout I performed on this day is as follows.

-Alternate curls 6 x 6-8 with 2 mins rest.
For strength and dense size maintenance focusing on hard muscle contractions with supination of the wrist to help involve more of biceps.

-Concentration curls 6 x 6-12 with minimal rest between sets.
Emphasizing on the eccentric(negative) part of the lift to assure the biceps and not the anterior(Front deltoid is overly involved).
For maximizing blood volume and stimulating the long head responsible for more of the "peak" look(though this is mostly determined by genetics).

As demonstrated,
I perform hammer curls for 6 x 6-12 reps.
Resting 30-60 seconds in between sets to help burn more calories and maximize swelling.

I flex after for more blood flow and to help with mind-muscle connection then perform static stretching to help release the tension and aid in nutrient rich blood to feed the muscles.

#musclebuilding #bodybuilder #lonewolf #newbeginnings #bicepcurls
#bicepsworkout #musclegrowth
#homeworkout #workoutmotivation
#mensphysique #pumped #fitlife #gymlife #bodybuilding #bodybuildingmotivation #flex #arms #armdevelopment
#biceps #bicepsdevelopment
#training #gymtime #fitspo
#fitfam #muscles #hardwork #nextlevel #noexcuses by @anastasios.kostopoulos

28

5

a year ago

The best method of training is once a week, high volume and mix of heavy free weights and machines with varied rep-ranges and rest periods,
pushing every set within a rep or 2 to muscle failure, especially on mass building exercises.

You can occasionally train a major muscle twice a week like chest, back, and legs, but elbows, knees and shoulder pain are inevitable, so training frequency whilst beneficial must be used sparingly.

For biceps, hammer curls are an exercise I utilize as the second last in my 18 set workout, shooting for 6-12 reps and short rest periods of 30-45 seconds which helps burn more calories and maximizes blood volume and swelling.

Hammer curls are a must because they also target the brachialis(under the biceps) and brachioradialis(forearm muscle).
This helps contribute thickness and more of a 3D look to the arms.

#bicepsworkout #bodybuilding #hammercurls #musclebuilding #fitnessmotivation taken in Anytime Fitness by @anastasios.kostopoulos

12

3

9 months ago

We are what we repeatedly do; excellence, then, is not an act but a habit.
-Aristotle.

#Philosophy #GymMotivation #FitnessMotivation #Musclebuilding
#Bodybuilding taken in Anytime Fitness by @anastasios.kostopoulos

1

1

4 hours ago

Take care of your body as if you were going to live forever; and take care of your soul as if you were going to die tomorrow.
-Saint Augustine

#Abs #LeanMuscle #MensPhysique
#Bodybuilding #GymMotivation taken in Anytime Fitness by @anastasios.kostopoulos

2

1

2 days ago

For a twice weekly refeed day,
I aim to double my carbohydrate intake to help keep the metabolism revved up and replenish depleted glycogen stores.

An hour or so after my post-workout
Whey protein shake with Creatine, Glutamine, and Dextrose I am already on approximately 80 grams of my target 400 Grams.

Something like a steak sandwich meal consists of approximately
57.5 Grams protein and 109 Grams carbs, and the cupcake is around 40 grams of carbs.

High carb/Re-feed/Cheat days are best leveraged on leg and back days when more calories are burned,
The muscles are primed to vacuum up nutrients and need to be refilled for fullness and growth, keep the metabolism high enhance recovery processes.

#MondayMotivation #PostWorkoutMeal
#Musclefood #Musclebuilding #BodybuildingMotivation by @anastasios.kostopoulos

4

0

2 days ago

The barbell curl is the best biceps builder and a staple in any biceps routine as it allows you to use the most weight with good form.

Biceps need to be trained alone with high volume once per week or with Triceps because if you train chest or back hard with high volume,
the arms will already be fatigued.

Energy will wane as you struggle to contract the muscles hard to have a productive workout.

I typically perform barbell curls as a superset with
Incline db curls, but building maximum size and strength means keeping weights high and maximizing hard contractions so straight sets and 2 minute rest periods are ideal.

Biceps Blast Workout-

Barbell Curls 3 X 6
Alternate db curls 3 X 6-8
Incline db curls 3 X 8-12
Db Hammer curls 3 X 8-12
DB Concentration curls 3 X 8-12
Machine Preacher Curls 3 X 8-12

#Gymmotivation #Gymlife #BicepsWorkout #Musclebuilding #BodybuildingMotivation taken in Anytime Fitness by @anastasios.kostopoulos

1

0

3 days ago

The primary action of the posterior deltoid is to bring the arm from front to back in the horizontal plane with elbows high and out.

Wide-grip rows to the chest,
Bent-over laterals, lying laterals on an incline bench and reverse pec deck
are great choices to hit the rear delts.

Lighter weights allow you to execute properly form.
Rear delts are best implemented in a shoulder or back workout.

Posterior Pop Workout-

Bent-over laterals 3 X 12-15
(Elbows/Pinkie up)
Lying Laterals 3 X 12-15
Reverse Pecdeck 3 X 12-15

#PosteriorPop #GymMotivation
#MuscleGrowth #RearDeltworkout
#BodybuildingMotivation taken in Anytime Fitness by @anastasios.kostopoulos

0

0

4 days ago

The true weight of a man is the gap between who he is and who he knows he should be.
-Marcus Aurelius

#FlexFriday #GymMotivation
#BodybuildingMotivation
#TrainHard #workoutmotivation by @anastasios.kostopoulos

4

1

6 days ago

We don't develop courage by being happy every day.
We develop it by surviving difficult times and challenging adversity.
-Barbara De Angelis

#Fitlife #Indoorsoccer #SoccerGram
#ThrowbackThursday #Cardiotime taken in Cowandilla by @anastasios.kostopoulos

4

1

6 days ago

Do not speak in the hearing of a fool, for he will despise the good sense of your words.
—Proverbs 23:9

#Faith #Spirituality #Mindsetmatters #Goodvibesonly #Scriptureoftheday taken in Glenelg, South Australia by @anastasios.kostopoulos

2

1

7 days ago

If anyone on the verge of action should judge himself according to the outcome,
he would never begin.
-Soren Kierkegaard

#Philosophy #Workoutmotivation #DoubleBiceps #Bodybuildingmotivation #Gymmotivation by @anastasios.kostopoulos

0

1

8 days ago