October 27, 2025 • 8 mins
Summary
In this session of M3 Fit, the focus is on performing arm curls using a 40-pound resistance band. The instructor, Miles Beccia BS Health and Human Performance, emphasizes the importance of proper form, breathing, and the number of repetitions to maximize strength training benefits. Throughout the workout, the significance of mind-muscle connection and control is highlighted, aiming to improve muscle engagement and overall fitness. The session concludes with encouragement for viewers to engage with the content and request future workout videos.
Takeaways
Using a resistance band can enhance strength training.
Proper form and breathing are crucial during workouts.
Repetitions 8-12 are optimal for muscle engagement.
Mind-muscle connection improves workout effectiveness.
Consistency in workouts leads to better results over time.
Focus on core positioning to support arm exercises.
Muscle fatigue indicates effective strength training.
Encouragement to engage with the fitness community.
Setting a positive environment aids in muscle improvement.
Requesting feedback helps tailor future workout content.
In this session of M3 Fit, the focus is on performing arm curls using a 40-pound resistance band. The instructor, Miles Beccia BS Health and Human Performance, emphasizes the importance of proper form, breathing, and the number of repetitions to maximize strength training benefits. Throughout the workout, the significance of mind-muscle connection and control is highlighted, aiming to improve muscle engagement and overall fitness. The session concludes with encouragement for viewers to engage with the content and request future workout videos.
Takeaways
Using a resistance band can enhance strength training.
Proper form and breathing are crucial during workouts.
Repetitions 8-12 are optimal for muscle engagement.
Mind-muscle connection improves workout effectiveness.
Consistency in workouts leads to better results over time.
Focus on core positioning to support arm exercises.
Muscle fatigue indicates effective strength training.
Encouragement to engage with the fitness community.
Setting a positive environment aids in muscle improvement.
Requesting feedback helps tailor future workout content.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hello, welcome back to M three Fit.
Speaker 2 (00:04):
And today we're gonna make sure we do some of
our arm curls with the band today. So I have this,
This is a forty pound band, and we're gonna do
the same things, nice solid work to do some strength
work for our arms.
Speaker 1 (00:17):
We're gonna get our arms to.
Speaker 2 (00:18):
Be stronger, burn a lot of calories and get a
great work out.
Speaker 1 (00:23):
So let's go ahead and you'll love this one. Okay.
Speaker 2 (00:26):
Gonna go ahead and get set up a good core position,
keep the neck nice and loose, and then we'll set
up our forty pound band and we'll begin keeping the
hands out a little bit wider.
Speaker 1 (00:38):
Today, okay.
Speaker 2 (00:39):
So we're gonna keep the hands a little bit wider,
shoulders in a good spot, and breathe in and out
with the repetition, just like always with the M three
muscle finder. As we'll make it sure we move to three,
down to three, up to three, and down to three.
Speaker 1 (00:58):
So here we go this five.
Speaker 2 (01:03):
And six, three, up to three two three. Good work
in the air, in and air all right, and get
(01:24):
the twelve repetitions nice and smooth and ten and eleven,
and we always say it's after that, you know, eight, nine, ten.
Speaker 1 (01:34):
Eleven, and twelve repetitions.
Speaker 2 (01:37):
Then you're getting the most out of your strength training
because you're getting the most strength training due to the
fact that the blood gets pumping more directly to that muscle.
So if you do your repetitions too fast, or you
don't do enough repetitions and you use too much weight,
you don't really get the blood flowing the circulation. Want
(01:58):
to get that heart pumpany to those those muscles, and
that's gonna happen as you get to number eight, number nine,
and out of twelve repetitions. So here we gotta get
set for our second set again, get the band sets
so we have just that little bit of resistance right
there at the hip when you gotta begin and then
a good core position. It will begin up to three
(02:19):
and uh two three. Other pass way up to three
and three is two and three, got excellent and four Right,
(02:41):
that's the way, nice and solid focus in get it
with us program.
Speaker 1 (02:46):
Here.
Speaker 2 (02:46):
We're making sure every week we get four sets and
twelve repetitions in and as we get through twenty one weeks,
we'll have developed that mind muscle memory. So right now,
if you can't feel the muscle flex and stretch properly.
That's okay if you don't feel quite the blood flow yet.
(03:08):
You're gonna improve the blood flow as you go week
by week, and you're gonna burn a lot of calories
and condition the arms. Awesome, last two and one, there
we go, there's a second set. Excellent control breathing again.
Speaker 1 (03:34):
The blood now is.
Speaker 2 (03:36):
Now in the second so we can feel the blood
starting to pump better and better to the muscle, and
we're trying to focus. Our mind has got to control
that muscle. Our mind is very important. We're zoning in
during the work, during the work, during the repetitions, so
that we can tell we feel the flex and the
(03:56):
stretched position of the muscle and that we are improving
the coordination of the of the joint in the muscles.
So as we're feeling now, we're gonna get into our
third set. As we're feeling that, that our risk positions.
So don't let the risk just fold over, right, We're
want to hold our risk and control with the with
the forms. Don't work in the form as well. Get
(04:18):
ready and we'll begin up to three, down to three
and up.
Speaker 1 (04:26):
And there we got it is too and three notes.
I'm checking the risk position.
Speaker 2 (04:32):
Make sure that the forearm connecting to the arms isn't
it a good spot. There's five feeling that the forearm
muscles and risk control is in there.
Speaker 1 (04:50):
And so we have five more to go.
Speaker 2 (04:55):
Eight feel the stretch and then the flex nine, ten good,
two more tightening the muscles firm, lengthening the muscles and
tightening the muscles firm, and it's twelve nice, very good.
Speaker 1 (05:16):
So as the following along the workout, you're gonna love this.
You're feeling great.
Speaker 2 (05:20):
You feel like you're getting more control to your your
muscle structure. You're keeping your body positioning, your core positioning stronger,
and uh and you just you're gonna love this when
you feel the next day and the next day.
Speaker 1 (05:36):
Remember we're setting the environment here.
Speaker 2 (05:38):
Every work I was setting the environment to make sure
that our muscles are improving and getting our best potential
in them. Right, let's begin a little bit of tension then,
and we'll begin up two three down to three up,
two three down.
Speaker 1 (05:58):
You just turning slightly this for you, Yeah, smooth, three
and four.
Speaker 2 (06:12):
And five, keeping a good core positioning, neck neutral again.
We don't want to let that next tight. Now, we
keep our shoulders and arms in a good spy. Halfway
through the set. Now this is where it really counts.
On our fourth set, all these repetitions are getting the
(06:33):
arms tired, right, we're using the strengthening of the muscle.
The firing and the burning of the muscle is telling
us for getting the strength fibers. Those are called fast
twitch fibers. All right, you feel great on this. Here
we go last three and two and why excellent work,
(07:02):
very good. Here we go in the in the in
the process of developing mind muscle control, my muscle memory,
and we're trying to focus in get that healthy mind,
focus in see see yourself identify that you're improving your
muscle structure.
Speaker 1 (07:21):
You have to identify someone who's improving it.
Speaker 2 (07:23):
And is gonna be ending seeing us up with that
your best potential in that muscle structure. Okay, best potential,
strong muscles, great endurance, great circulation. And we'll see you
on the next video. Look forward to bring you through that.
And I hope you enjoyed this one. Thank you so much.
(07:45):
Don't forget the comment below and ask for some of
your other videos that you'd like, and I'll make sure
that they are put into the queue and we'll get
the workout structure done for all the muscles. UH. So
by also go ahead and like and and uh and
comment below.
Speaker 1 (08:03):
It really helps us and we really appreciate it. Thank
you so much.
Speaker 2 (08:08):
M h m hm
Hello, welcome back to M three Fit.
Speaker 2 (00:04):
And today we're gonna make sure we do some of
our arm curls with the band today. So I have this,
This is a forty pound band, and we're gonna do
the same things, nice solid work to do some strength
work for our arms.
Speaker 1 (00:17):
We're gonna get our arms to.
Speaker 2 (00:18):
Be stronger, burn a lot of calories and get a
great work out.
Speaker 1 (00:23):
So let's go ahead and you'll love this one. Okay.
Speaker 2 (00:26):
Gonna go ahead and get set up a good core position,
keep the neck nice and loose, and then we'll set
up our forty pound band and we'll begin keeping the
hands out a little bit wider.
Speaker 1 (00:38):
Today, okay.
Speaker 2 (00:39):
So we're gonna keep the hands a little bit wider,
shoulders in a good spot, and breathe in and out
with the repetition, just like always with the M three
muscle finder. As we'll make it sure we move to three,
down to three, up to three, and down to three.
Speaker 1 (00:58):
So here we go this five.
Speaker 2 (01:03):
And six, three, up to three two three. Good work
in the air, in and air all right, and get
(01:24):
the twelve repetitions nice and smooth and ten and eleven,
and we always say it's after that, you know, eight, nine, ten.
Speaker 1 (01:34):
Eleven, and twelve repetitions.
Speaker 2 (01:37):
Then you're getting the most out of your strength training
because you're getting the most strength training due to the
fact that the blood gets pumping more directly to that muscle.
So if you do your repetitions too fast, or you
don't do enough repetitions and you use too much weight,
you don't really get the blood flowing the circulation. Want
(01:58):
to get that heart pumpany to those those muscles, and
that's gonna happen as you get to number eight, number nine,
and out of twelve repetitions. So here we gotta get
set for our second set again, get the band sets
so we have just that little bit of resistance right
there at the hip when you gotta begin and then
a good core position. It will begin up to three
(02:19):
and uh two three. Other pass way up to three
and three is two and three, got excellent and four Right,
(02:41):
that's the way, nice and solid focus in get it
with us program.
Speaker 1 (02:46):
Here.
Speaker 2 (02:46):
We're making sure every week we get four sets and
twelve repetitions in and as we get through twenty one weeks,
we'll have developed that mind muscle memory. So right now,
if you can't feel the muscle flex and stretch properly.
That's okay if you don't feel quite the blood flow yet.
(03:08):
You're gonna improve the blood flow as you go week
by week, and you're gonna burn a lot of calories
and condition the arms. Awesome, last two and one, there
we go, there's a second set. Excellent control breathing again.
Speaker 1 (03:34):
The blood now is.
Speaker 2 (03:36):
Now in the second so we can feel the blood
starting to pump better and better to the muscle, and
we're trying to focus. Our mind has got to control
that muscle. Our mind is very important. We're zoning in
during the work, during the work, during the repetitions, so
that we can tell we feel the flex and the
(03:56):
stretched position of the muscle and that we are improving
the coordination of the of the joint in the muscles.
So as we're feeling now, we're gonna get into our
third set. As we're feeling that, that our risk positions.
So don't let the risk just fold over, right, We're
want to hold our risk and control with the with
the forms. Don't work in the form as well. Get
(04:18):
ready and we'll begin up to three, down to three
and up.
Speaker 1 (04:26):
And there we got it is too and three notes.
I'm checking the risk position.
Speaker 2 (04:32):
Make sure that the forearm connecting to the arms isn't
it a good spot. There's five feeling that the forearm
muscles and risk control is in there.
Speaker 1 (04:50):
And so we have five more to go.
Speaker 2 (04:55):
Eight feel the stretch and then the flex nine, ten good,
two more tightening the muscles firm, lengthening the muscles and
tightening the muscles firm, and it's twelve nice, very good.
Speaker 1 (05:16):
So as the following along the workout, you're gonna love this.
You're feeling great.
Speaker 2 (05:20):
You feel like you're getting more control to your your
muscle structure. You're keeping your body positioning, your core positioning stronger,
and uh and you just you're gonna love this when
you feel the next day and the next day.
Speaker 1 (05:36):
Remember we're setting the environment here.
Speaker 2 (05:38):
Every work I was setting the environment to make sure
that our muscles are improving and getting our best potential
in them. Right, let's begin a little bit of tension then,
and we'll begin up two three down to three up,
two three down.
Speaker 1 (05:58):
You just turning slightly this for you, Yeah, smooth, three
and four.
Speaker 2 (06:12):
And five, keeping a good core positioning, neck neutral again.
We don't want to let that next tight. Now, we
keep our shoulders and arms in a good spy. Halfway
through the set. Now this is where it really counts.
On our fourth set, all these repetitions are getting the
(06:33):
arms tired, right, we're using the strengthening of the muscle.
The firing and the burning of the muscle is telling
us for getting the strength fibers. Those are called fast
twitch fibers. All right, you feel great on this. Here
we go last three and two and why excellent work,
(07:02):
very good. Here we go in the in the in
the process of developing mind muscle control, my muscle memory,
and we're trying to focus in get that healthy mind,
focus in see see yourself identify that you're improving your
muscle structure.
Speaker 1 (07:21):
You have to identify someone who's improving it.
Speaker 2 (07:23):
And is gonna be ending seeing us up with that
your best potential in that muscle structure. Okay, best potential,
strong muscles, great endurance, great circulation. And we'll see you
on the next video. Look forward to bring you through that.
And I hope you enjoyed this one. Thank you so much.
(07:45):
Don't forget the comment below and ask for some of
your other videos that you'd like, and I'll make sure
that they are put into the queue and we'll get
the workout structure done for all the muscles. UH. So
by also go ahead and like and and uh and
comment below.
Speaker 1 (08:03):
It really helps us and we really appreciate it. Thank
you so much.
Speaker 2 (08:08):
M h m hm
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