Best arms workout routines

        If you’re like most guys and I’ll admit, like me…you got into weightlifting to build big arms and a big chest.

And if you’re a girl, toned, defined arms were probably high on your list as well (behind a bubble butt and killer legs of course).

Well, I know where you’re coming from.

I remember when I first watched THE PREDATOR and the 3D arms of arnold schwarzenegger, i hope you all remember that.

Nothing inspires flattering looks and comments from strangers faster than muscular arms and well develop pecs(chest). A physique just isn’t complete without full, round, “3-dimensional” arms.

Well, in this article we’re going to talk all about what it takes to build biceps, triceps, and forearms that make eyeballs pop. 

I have divided this article into three parts :-
1. Mistakes in training arms workout

2. Keys of an effective arms workout

3. Best arms workout routines 

    Let’s start with the anatomy of arm and learn what needs to happen to get the look we want and then move on to the arm exercises and workouts that will get us there.

THE ANATOMY OF THE ARMS MUSCLE

      

 When most people think of arm muscles, they think of the biceps.

Big biceps = big arms…right?

Not necessarily.

  Ironically, the biceps contribute substantially less to overall arm size than the triceps, which are a much larger muscle group.

You can see this clearly in a shot like this

Thus, one of the little-known “secrets” to building big arms is building big triceps.
I’m getting ahead of myself though, so let’s rewind and look at each of the arm muscles in detail. 

                 THE BICEPS ANATOMY
The biceps (or, formally, biceps brachii) is a two-headed muscle that looks like this

Another muscle you need to know about is the biceps brachialis, which lies beneath the biceps brachii and assists it in flexing at the elbow.

Here’s how it looks:

   While this muscle isn’t nearly as prominent as the biceps brachii, it plays an important role in the overall appearance of your arms.
   When well developed, the brachialis looks like a “knot” in between the biceps brachii and triceps, and it noticeably impacts the overall aesthetics of the arms.

First, it cleanly separates the biceps and triceps when flexed, which better showcases each.
Second, it pushes the biceps brachii up, giving you a better “peak” when flexing.

    So, when we get to the exercises and workouts portion of this article, we will be including some work to target the brachialii.

            THE TRICEPS ANATOMY

  The next muscle group to talk about is the triceps, or triceps brachii, which has three heads:

     As you can see, the three heads combine to form the distinctive “horseshoe” that can become quite pronounced, when properly developed.
Here’s another shot of me showing where I’m at with my triceps

     As I mentioned earlier, the biceps are given far too much focus in most people’s arm workouts.
Small triceps mean small, disproportionate arms, regardless of the size of the biceps.

            THE FOREARMS ANATOMY

Last but not least are the forearms, which are comprised of several smaller muscles:

   Forearms are like the calves of the arms.

    They aren’t the immediate focus, but if they’re underdeveloped, it’s sorely obvious. If they’re well developed, however, it greatly enhances the whole appearance of the limbs.

Now, lets discuss the three important part of this article

MISTAKES IN TRAINING ARMS WORKOUT

1. Focusing on wrong arms exercises:-

          Many people focus too much on machines and isolation exercises, which are of secondary importance in building big round arms. 

2. Focusing on high rep training :-

          This mistake will stunt the growth of every major muscle group in the body and is particularly detrimental in a smaller muscle group like the shoulders.

3. Copying bodybuilders :-

       This is the most typical reason why most of the men do these routines. Watching the bodybuilders on youtube and copying them will never work. First of all, they are on drugs or steroids that they won't tell you. So the people who are natural, won't work for you.

4. More is better :-

          This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

5. Avoiding forearms :-

           In the gym i rarely see anybody doing forearms. People do ignore forearms and concentrate more on biceps triceps. This looks really bad, that if a guy is having good biceps triceps but thin forearms.

KEYS OF AN EFFECTIVE ARMS WORKOUT

1.Train your arms two times per week :-

     

          All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week arms workout.

2. Do 3-4 arms exercise per workout:-

            Rather then doing every arms exercise in existence, stick with 3-4 arms exercise per workout. Always start with the weaker part first and isolation in last.

3.Rest 1-4 min between sets most of the time:-

           Instead of resting 1 min between every set because its what leads to biggest arms pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

4.Use the 5-15 rap range:-

           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

5. Make sure your diet support your goals:-

           The best arms workout routine in the world isn't going to work, if your diet isn't designed to support it.

BEST ARMS WORKOUT ROUTINES

BEGINNER

ROUTINE 1-

Biceps & forearms-

Barbell curl                          4 sets of 15-6 reps

Alternate dumbell curl     4 sets of 12-6 reps

Preatur curl                       3 sets of 15-10 reps

Hammer dumbell             3 sets of 12-6 reps

Forearm curl                      3 sets of 15-10 reps

Reverse curl                       2 sets of 15-10 reps

Triceps-
Cable push down               4 sets of 15-6 reps

One arm dumbell              3 sets of 12-6 reps

Skull crusher                      3 sets of 12-6 reps

Reverse push down          3 sets of 15-10 reps

ROUTINE 2-

Biceps & forearm-

Barbell curl                          4 sets of 15-6 reps

Inc dumbell curl                 4 sets of 12-6 reps

Concentration curl            3 sets of 15-10 reps

Hammer dumbell              3 sets of 12-6 reps

Forearm curl                      3 sets of 15-10 reps

Reverse forearm               2 sets of 15-10 reps

Triceps-

Cable push down                4 sets of 15-6 sets

Overhead rope ext             4 sets of 12-6 sets

One arm dumbell              3 sets of 15-10 reps

Reverse push down          3 sets of 15-10 reps

ADVANCED 

Supersets combination

ROUTINE 1-

Barbell curl   }super     4 sets of 15-6 reps

Push down   } set           4 sets of 15-6 reps

Inc dumbell  } super     3 sets of 12-6 reps

Skull crusher} set          3 sets of 12-6 reps

Preacher curl } super    3 sets of 12-6 reps

Reverse push down}set 3 sets of 12-6 reps

Forearm curl                   3 sets of 15-10 reps

Reverse forearm             2 sets of 15-10 reps

Forearm curl                    3 sets of 15-10 reps

Reverse forearm             2 sets of 15-10 reps

ROUTINE 2-

Overhead cable curl}super 4 sets of 15-6rep

Reverse push down}set     4 sets of 15-6 reps

Inc dumbell curl} super    3 sets of 15-6 reps

Overhead rope ext} set   3 sets of 15-6 reps

Barbell curl  } super         4 sets of 15-6 reps

Push down  } set               4 sets of 15-6 reps

Hammer dumbell            3 sets of 15-10 reps

Forearm curl                    3 sets of 15-10 reps

Reverse forearm              2 sets of 15-10 reps

If you have split your biceps and triceps with chest and back then ...

ROUTINE 1-

Chest

Cable pushdown           4 sets of 15-6 reps

Overhead rope ext       3 sets of 15-6 reps

Reverse push down     3 sets of 15-6 reps

Skull crusher}supers   3 sets of 15-6 reps

Kick back     } sets          3 sets of 20 reps

Back

Barbell curl                     4 sets of 15-6 reps

Inc dumbell } super      4 sets of 15-6 reps

Spider curl  } set            4 sets of 15 reps

Hammer dumbell}super 3 sets of 15-6 reps

Reverse curl        } set       3 sets of 15 reps

Forearm curl                    3 sets of 15-10 reps

Reverse forearm              2 sets of 15-10 reps

ROUTINE 2-

Chest

Reverse pushdown        4 sets of 15-6 reps

Skull crusher                  3 sets of 15-6 reps

Overhead cable ext}super 3 sets of 15-6 reps

Push down              } set    3 sets of 15-10 reps

Back

Overhead cable curl         4 sets of 15-6 reps 

Barbell curl} super           3 sets of 15-6 reps

Close grip curl} set           3 sets of 15-10 reps

Hammer dumbell} super 3 sets of 15-10 rep

Reverse curl        } set       3 sets of 15 reps

Forearm curl                     3 sets of 15-10 reps

Reverse forearm              2 sets of 15-10 reps

    Now, you have got mostly all improtant infomation about arms anatomy and best routines for arms muscle growth. Don't stick to one routine keep on changing routines for better muscle development.

                       ALL THE BEST💪

Best shoulder workout routines

          If you want big, strong, round delts that pop, then stay till the end of this article.

          No matter how big your arms, chest or back are but an upper body is incomplete without well develop shoulders.

            The reality of anyone who says building impressive shoulders is very easy is '' lying ''. It takes a lot of work, the right work and patience. It can be done through. And this article is going to show you how.

          I have divided this article also into three parts :-
1. Mistakes in training shoulder workout

2. Keys of an effective shoulder workout

3. Best shoulder workout routines

     So, lets first take a quick look at the anatomy of the shoulders. So we understand what we are trying to achieve in our shoulder workouts and then we'll talk about how to built size and strenght.

UNDERSTANDING THE SHOULDERS ANATOMY

      Your shoulders are comprised of three major muscles known as :-

1. Anterior deltoids & front shoulders
2. Laterial deltoids & side shoulders
3. Posterior deltoids & rear shoulders

Here's how they look :

        Its very important to develop all three heads of this muscle because if one is lagging, it will be painfull obvious.

       In most cases, the side and rear deltoids need the most work because the front deltoids do get trained to some degree in a good chest workout and no-body skips chest workout day.

      Now, let us take the three important part of this article...

MISTAKES IN TRAINING SHOULDER WORKOUT

1. Focusing on wrong shoulder exercises:-
          Many people focus too much on machines and isolation exercises, which are of secondary importance in building big round delts.

2. Focusing on high rep training :-
          This mistake will stunt the growth of every major muscle group in the body and is particularly detrimental in a smaller muscle group like the shoulders.

3. Copying bodybuilders :-
       This is the most typical reason why most of the men do these routines. Watching the bodybuilders on youtube and copying them will never work. First of all, they are on drugs or steroids that they won't tell you. So the people who are natural, won't work for you.

4. More is better :-
          This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

KEYS OF AN EFFECTIVE SHOULDER WORKOUT

1. Proper rest between shoulder routines :-

         One of the biggest mistakes in shoulders is that not giving proper rest to them. The best way is to split your shoulders into two groups. Do your front and side shoulders with chest workout and rear shoulder with back workout. So if you are going for twice a body per week then this split will give proper rest to shoulders. This will help them to grow bigger.

2. Train your shoulders two times per week :-
     
          All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week shoulders workout.

2. Do 3-4 shoulders exercise per workout:-
            Rather then doing every shoulders exercise in existence, stick with 3-4 shoulders exercise per workout. Always start with the weaker part first and isolation in last.

3.Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest shoulder pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

4.Use the 5-15 rap range:-
           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

  6. Make sure your diet support your goals:-
           The best shoulder workout routine in the world isn't going to work, if your diet isn't designed to support it.


BEST SHOULDERS WORKOUT ROUTINES

BEGINNERS

ROUTINE 1-
Military press                     4 sets of 15-6 reps
Dumbell press                    3 sets of 12-6 reps
Side laterial raise              3 sets of 15-10 reps
Rear delt raise                   3 sets of 15-10 reps

Shrugs                                 3 sets of 12-6 reps

ROUTINE 2-

Dumbell press                  4 sets of 15-6 reps

Side laterial raise            4 sets of 15-10 reps

Rear delt rise                   3 sets of 15-10 reps

Parallel bar dips              3 sets of max reps

Shrugs                               3 sets of 12-6 reps

ADVANCED

ROUTINE 1-

Side laterial raise           5 sets of 20-10 reps

Rear delt raise                3 sets of 15-10 reps

Dumbell press                3 sets of 12-6 reps

Front raise                      3 sets of 15-10 reps

Shrugs                             3 sets of 12-6 reps

ROUTINE 2-

Dumbell press                  4 sets of 15-6 reps

Side laterial rise } super 3 sets of 15-10 reps

Front raise plate} set       3 sets of 15-10 reps

Rear delt rise                    3 sets of 15-10 reps

Upright row } super        3 sets of 15-10 reps

Shrugs           } set             3 sets of 12-6 reps

SPLIT ROUTINE 1-

Chest

Dumbell press                    4 sets of 12-6 reps

Side laterial raise              4 sets of 15-10 reps

Front dumbell raise          3 sets of 15-10 reps

Back

Rear delt raise                  4 sets of 15-10 reps

Shrugs                                4 sets of 15-6 reps

SPLIT ROUTINE 2-

Chest

Dumbell press                   4 sets of 15-6 reps

Side laterial rise } super  3 sets of 15-10 reps

Front plate raise} set       3 sets of 15-10 reps

Back

Rear delt raise                   4 sets of 15-10 reps

Upright row } super         3 sets of 15-10 reps

Shrugs           } set              3 sets of 15-6 reps

 This pic of mine have seperation in three shoulders head. I have achieved it by split shoulder routine.

        Now, i have covered mostly all about shoulders that you need to know and build strong round shoulders. I personally suggestion you guys to do split routine if you workout twice per body week. You will get amazing results. All the best 💪

Best legs workout routines

      Nothing makes or breaks a physique more then the legs and in this article, you will learn the anatomy and best workout of legs.

       If you are hitting the weights regularly but neglecting your legs workout, i want to warn you of what is to come...

     As my legs were genetically weak and due to my height they were looking more weak. I have repeated and changed my ways and while my legs are still lacking the seperation and density that comes in time, i have finally caught them up enough to where they are not a glaring weakness.

      Anyways, the bottom line is that it takes quite a bit of time and work to built an impressive set of legs and its not a simple matter of doing more squats.

       So in this article i'm going to share with you what i have learned about building big strong legs. Actually i'm going to take this article in three parts :-

1. MISTAKES IN TRAINING LEGS WORKOUT

2. KEYS OF AN EFFECTIVE LEGS WORKOUT

3. BEST LEGS ROUTINE FOR MAX GAIN

     
 Understanding the anatomy of the legs

        Before we get to the training, i'd like to quickly review the major muscles of the legs, so we know what we are looking to develop.

       The quadriceps is a group of four muscles that comprise the bulk of the muscles on the front of the thigh. The four '' heads '' of the quadriceps are :-

1. The rectus femoris
2. The vastus lateralis
3. The vastus medialis
4. The vastus intermedialius

Here's how they look :-

      The back of the leg is dominated by three muscles that contract the hamstring tendon :-

1. The semitendinosus
2. The semimembranosus
3. The biceps femoris

Here's how they look :-

    And last but not the least is the calf, which is comprised of two muscles :-

1. The gastrocnemius
2. The soleus

And here's how they look :-

       As you see the bulk of the calf is the gastrocemius muscle and the soleus lies under it.

       So, those are the major leg muscles that we are concerned with in terms of visual development.

       Let us now take the three important points for legs development.

MISTAKES IN TRAINING LEGS WORKOUT

1. Doing the wrong legs exercise :-
              Many people focus too much on machine and isolation exercises, which should be seen as supplementary work, not the core of your legs workout.

2. Squating incorrectly :-
              I'm not just talking about half reps. There are plenty of other common mistakes such as rounding your lower back, excessive of buttwinking and lowering the knees in.

3. Doing too much high reps training :-
               The mistake will stunt the growth of every major muscle group in the body. One of the biggest lessons i have learned about lifting and building muscles naturally is that more is your compound(80 to 85% of 1 RM and higher), the better your results.

4. Don't copy bodybuilders or fitness models :-
            This is the most typical reason why most of the men choose wrong exercises. Watching them on youtube and copying them will never work. First of all, they are taking drugs or steroids which they won't tell you. For people working naturally it won't work.

5. More is better :-
             This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

KEYS OF AN EFFECTIVE LEGS WORKOUT

1. Focus on lifting heavy weights in your legs workout :-

            If you want your legs to get big and strong, you'll want to focus on the 4 to 6 or 5 to 7 rep range. But not as much weight that you'll make your helper pumped up too.

2.Train your legs two times per week :-
             All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week legs workout.

3.  Do 3-4 legs exercise per workout:-
            Rather then doing every legs exercise in existence, stick with 3-4 legs exercise per workout. Always start with the weaker part first and isolation in last.

4. Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest legs pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

5. Use the 5-15 rap range:-
           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

6. Make sure your diet support your goals:-
           The best legs workout routine in the world isn't going to work, if your diet isn't designed to support it.

BEST LEGS ROUTINE FOR MAX GAIN

BEGINNER

ROUTINE 1-

Squats                                   4 sets of 15-6 reps

Leg press                              4 sets of 12-6 reps

Leg ext.                                3 sets of 15-10 reps

Leg curl                               3 sets of 15-10 reps

Standing calf                      4 sets of 15-6 reps

Seated calf                          3 sets of 15-10 reps

ROUTINE 2-

Squats                            4 sets of 15-6 reps

Leg press                       4 sets of 12-6 reps

Leg ext.                          3 sets of 15-10 reps

Leg curl                         4 sets of 15-10 reps

Walking lunges            3 sets of 10 to 14 steps

Standing calf                4 sets of 15-6 reps

Seated calf                     3 sets of 15-10 reps

ROUTINE 3-

Leg press                            4 sets of 15-6 reps

Squats                                 4 sets of 12-6 reps

Leg ext.                               3 sets of 15-10 reps

Leg curl                               4 sets of 15-10 reps

Lunges                                 3 sets of 12-6 reps

Standing calf                      4 sets of 12-6 reps

Seated calf                          3 sets of 15-10 reps

ADVANCED

ROUTINE 1-

Squats                                4 sets of 15-6 reps

Sumo squats                     3 sets of 12-6 reps

Leg press                           4 sets of 12-6 reps

Leg ext.                              3 sets of 15-10 reps

Leg curl                             4 sets of 15-10 reps

Standing calf                    4 sets of 15-6 reps 

Seated calf                        3 sets of 15-10 reps

ROUTINE 2-

Leg press                            4 sets of 15-6 reps

Hack squats                       3 sets of 12-6 reps

Lunges                                3 sets of 12-6 reps

Squats                                 3 sets of 12-6 reps

Leg ext.  }super                 3 sets of 15-10 reps

Leg curl } set                      3 sets of 15-10 reps

Standing calf                      4 sets of 15-6 reps 

Seated calf                          3 sets of 15-10 reps

ROUTINE 3-

front squats                       4 sets of 15-6 reps

Squats                                 4 sets of 12-6 reps

Sumo squats                      3 sets of 12-6 reps

Lunges                                3 sets of 12-6 reps

Leg ext.  } super                3 sets of 15-10 reps

Leg curl } set                      3 sets of 15-10 reps

Leg kick back                     3 sets of 15-10 reps

Standing calf                      4 sets of 15-6 reps

Seated calf                          3 sets of 15-10 reps

SUPER ADVANCED

ROUTINE 1-

Squats                                    4 sets of 15-6 reps

Leg press                 } super 3 sets of 12-6 reps

Dumbell sumo squats}set 3 sets of 15-10 rep

Walking lunges } super    3 sets of 15 steps

Leg ext.              } set          3 sets of 15-10 reps

Leg curl    } super              3 sets of 15-10 reps

Stiff leg    } set                     3 sets of 20 reps

Standing calf                      4 sets of 15-6 reps

Seated calf                          3 sets of 15-10 reps

ROUTINE 2-

Leg ext.                        5 sets of 25-20 reps

Hack squats } super  4 sets of 15-10 reps

Dumbell sumo squats}set 4 sets of 15-10 reps

Squats   } super          4 sets of 15-10 reps

Leg ext.  } set              4 sets of 20 reps

Leg curl } super          3 sets of 15-10 reps

Stiff leg  } set               3 sets of 20 reps

Standing calf               4 sets of 15-6 reps

Seated calf                   3 sets of 15-10 reps

       This super advance routine is designed for legs defination i.e for cutting in legs. This routine requires proper supplementation like creatine, glutamine, etc and high protein diet. If your aim is to gain size then this routine is not for you. 

       Now, i have given all possible informations about legs. Choose your routine and always changing routines is the key for growth. All the best💪

Best back workout routines

    If you want a wide, v-shape, thick and strong back, then you want to do these exercises routines...

            I used to be like most guys in the gym. I learned from my mistakes and worked hard to fix my proportions (which required a bit of work on my back and legs).

          The most important thing is to look at your back, find your weak and strong muscle part. If you just copy workout and do it without knowing its effects, then your strong muscle part will become stronger and weaker will remain weak.

UNDERSTAND THE BACK MUSCLES :-
       The four muscles that make up the bulk of the back and that we want to focus on developing are the -

1. TRAPEZIUS
2. RHOMBOIDS
3. LATISSIMUS DORSI
4. ERECTOR SPINAE

Here is how they look :

       There are few smaller bundles of muscles that matters as well, such as the TERES MAJOR and MINOR and infraspinatus. You can see here :-

GOAL FOR OVERALL BACK DEVELOPMENT :

1. Large but not overdeveloped, traps that establish the upper back.

2. Wide lats that extand low down the torso, create that V-shape.

3. Bulky rhomboids that create '' valley '' when flexed.

4. A thick '' christmas tree '' structure in the lower back.


MISTAKES IN TRAINING BACK WORKOUT    

1. Starting with chip ups -
            This is the most common mistake i see in the gym. On back workout day guys start with chin ups with warm up. Now think wisely, you are lifting your whole body weight without warm up. You tell me is it right. Chin up are full exercise and to use as warm ups. This will weaken your rear delts and can cause injury also.

2. Focusing on wrong back exercises :-
          Don't just follow any back routine from youtube or google. Always start your workout with weak muscle group first.

3. Copying bodybuilders :-
       This is the most typical reason why most of the men do these routines. Watching the bodybuilders on youtube and copying them will never work. First of all, they are on drugs or steroids that they won't tell you. So the people who are natural, won't work for you.

4. More is better :-
          This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

5. Covering all back parts:-
         Guys think every individual '' part'' of their back needs to be hit directly with its own individual exercise. This isn' t actually true ofcourse. One exercise partially involves other parts of the back. So no need to train seperatly all parts.

6. Avoid deadlift if you are not a bodybuilder :-
         This exercise is actually designed for power lifters. For others its just a ego driven exercise, it only gives mental satisfaction of lifting heavy weight or may be some claps in the gym. Few years back i met with an car accident and injured my spine. I went to the best orthopedic spine surgeon and you know what came from his mouth first seeing me '' Another deadlift injured ''. He told me that 80% of the youngsters came to see me due to deadlift injury. I still remember his words of advice '' 100 days of correct deadlift and one day of incorrect will lead to regraction for whole life ''. So personally from that day i haven't touched deadlift and for you choose wisely.

KEYS OF AN EFFECT BACK WORKOUT


1. Train your back two times per week :-
       
          All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week back workout.

2. Do 3-4 back exercise per workout:-
            Rather then doing every back exercise in existence, stick with 3-4 back exercise per workout. Always start with the weaker part first and isolation in last.

3.Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest back pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

4.Use the 5-15 rap range:-
           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

5. Include rear delts in back workout :-
            In every back workout exercise, rear delts are involved partially. So why not train them with back and train it fully rather then partially. It helps for proper V-shape look. Here is my pic with rear delts pumped with back.

  6. Make sure your diet support your goals:-
           The best back workout routine in the world isn't going to work, if your diet isn't designed to support it.

BEST BACK ROUTINES

BEGINNERS

ROUTINE 1-
Lat pull down (wide)         4 sets of 15-6 reps
Seated cable row                4 sets of 12-6 reps
One arm dumbell row      3 sets of 12-6 reps
Cable pull over                  3 sets of 15-10 reps


ROUTINE 2-
Lat pull down(reverse)    4 sets of 15-6 reps
Seated cable row(reverse) 4 sets of 12-6 rep  Inc bench dumbell row   3 sets of 12-6 reps
Close grip lat pull down 3 sets of 15-10 reps
Cable pull over                 3 sets of 15-10 reps


ROUTINE 3-
Inc bench dumbell row 4 sets of 15-6 reps
Seated cable row             4 sets of 12-6 reps
Reverse lat pull down(wide) 3 sets of 12-6 reps
One arm dumbell          3 sets of 12-6 reps
Cable pull over                3 sets of 15-10 reps



ADVANCE

ROUTINE 1-
Lat pull down                      4 sets of 15-6 reps
Inc bench dumbell row     4 sets of 12-6 reps
Seated cable row                 3 sets of 12-6 reps
Cable pull over       } super 3 sets of 15-10rep
Close grip chin ups} set      3 sets of failure

ROUTINE 2-
Reverse lat pull down(wide) 4 sets of 15-6 reps
Reverse seated cable row     4 sets of 12-6 reps
Inc bench dumbell row        3 sets of 12-6 reps
Cable pull down } super  3 sets of 15-10 reps
Close chin ups    } sets      3 sets of failure


ROUTINE 3-
Reverse lat pull down(wide) 4sets of 15-6 reps
Inc bench dumbell row          4 sets of 12-6 reps
Seated cable row} super  3 sets of 12-6 reps
Close lat pull down} set   3 sets of 15-10 reps
Cable pull down } super 3 sets of 15-10 reps
Close chin ups    } set       3 sets of failure

Important- inc bench dumbell row exercise correct form is important, so i will share you a youtube link https://youtu.be/OvdT43CDk8k

            Good supplementation like whey protein, creatine monohydrate, multivitamins, omega 3 fatty acids, etc. and a good clean high protein diet according to your goals. Just remember good bodies are made in 30% gym and 70% in kitchen.💪

Best chest workout routines

      There are plenty of articles out there that will claim to show you the best chest exercises and routines. Trust me, i have seen them and tried them all, the vast majority are crap. I always tell you that different body will react differently on one same routine.

      This is why i have decided to show you little different things in this article. Actually am going to do three things :-

1. First, worst chest routines

2. Factors that makes chest workout effective.

3. And finally, i'm going to give good workout routines for chest.

The worst chest workout :-
           So without further delay, here's a slightly exaggerated version of what most intelligent people will consider to be the worst way to train for a bigger chest.

Tipical '' chest day ''

1. Bench press
    3-4 sets of 8-10 reps
2. Inc bench press
    3-4 sets of 8-10 reps
3. Decline bench press
    3-4 sets of 8-10 reps
4. Flat dumbell press
    3-4 sets of 8-10 reps
5. Inc dumbell press
    3-4 sets of 8-10 reps
6. Decl dumbell press
    3-4 sets of 8-10 reps
7. Dumbell fly
    3-4 sets of 8-10 reps
8. Cable cross over
    3-4 sets of 8-10 reps
9. Pull over
    3-4 sets of 8-10 reps

    What you see above is (slightly exaggerated) version of how men approach their chest workouts.

    This right here, is the worst way to train your chest muscle.

Why do many men do this?
    This is the point where you need to understand that why most of the men doing this routine.

1. COPYING BODYBUILDERS :-
              This is the most typical reason why most of the men do these routines. Watching the bodybuilders on youtube and copying them will never work. First of all, they are on drugs or steroids that they won't tell you. So the people who are natural, won't work for you.

2. MORE IS BETTER :-
              This is the very common thinking of men, that working out more will help to gain muscle more, which is actually false.

3. COVERING ALL CHEST PARTS :-
              Guys think every individual '' part'' of their chest needs to be hit directly with its own individual exercise. This isn' t actually true ofcourse. One exercise partially involves other parts of the chest. So no need to train seperatly all parts.

KEYS OF AN EFFECTIVE CHEST WORKOUT:-

1. Train your chest twice per week:-
            All researches looking at training frequency shows that a higher frequency (2-3 times per week) is more effective then a lower frequency (once per week) and i personally do twice per week chest workout.

2. Do 3-4 chest exercise per workout:-
            Rather then doing every chest exercise in existence, stick with 3-4 chest exercise per workout. Always start with the weaker part first, for example- if your upper chest is weaker then start with inc. bench press first then follows.

3. Use the 5-15 rap range:-
           Instead of only doing the stereotypical 8-10 reps for every set of every exercise. Going as low as 5 rep and as high as 15 will be ideal for generating muscle growth.

4. Rest 1-4 min between sets most of the time:-
           Instead of resting 1 min between every set because its what leads to biggest chest pump possible, use longer rest period (2-3 min) between sets of your primary exercise, then shorter rest period (60-90 sec) between sets of isolation exercises.

5. Make sure your diet support your goals:-
           The best chest workout routine in the world isn't going to work, if your diet isn't designed to support it.

BEST CHEST ROUTINES FOR MAX GAIN

Beginners-

ROUTINE 1-
Flat bench press                 4 sets of 15-6 reps
Inc dumbell press              4 sets of 12-6 reps
Flat fly                                 3 sets of 15-10 reps
Cable cross over                3 sets of 15-10 reps

ROUTINE 2-
Inc bench press                4 sets of 15-6 reps
Flat dumbell press           4 sets of 12-6 reps
Inc fly                                 3 sets of 15-10 reps
Parallel bar dips             3 sets of failure reps

ROUTINE 3-
Inc bench press               4 sets of 15-6 reps
Inc dumbell press           4 sets of 12-6 reps
Decl bench press             3 sets of 12-6 reps
Flat fly                             3 sets of 15-10 reps
Cable cross over            3 sets of 15-10 reps

Advanced:-

ROUTINE 1-
Flat bench press                  4 sets of 15-6 reps
Inc dumbell press} super  4 sets of 12-6 reps
Inc fly                    } set      4 sets of 15-10 reps
Cable cross over } super  3 sets of 15-10 reps
Push ups               } set      3 sets of failure


ROUTINE 2-
Inc bench press                   4 sets of 15-6 reps
Flat dumbell press}super 4 sets of 12-6 reps
Flat fly                     } set    4 sets of 15-10 reps
Cable cross over  } super 3 sets of 15-10 reps
Push ups               } set      3 sets of failure


ROUTINE 3-
Decl bench press               4 sets of 15-6 reps
Inc bench press                 4 sets of 12-6 reps
Flat fly                                 3 sets of 15-10 reps
Cable cross over                3 sets of 15-10 reps
Pull over                             2 sets of 15-10 reps


         Good supplementation like whey protein, creatine monohydrate, multivitamins, omega 3 fatty acids, etc. and a good clean high protein diet according to your goals. Just remember good bodies are made in 30% gym and 70% in kitchen.

Does alcohol affects your fitness goals!

           If we have to answer this topic in one word then 'YES' , It definately affects your fitness goals. This is a very sensitive topic and people have different opinions according to there own understanding and guidances.

           When i came in modeling industry, i was a teenager that time. That was the time i was introduced to alcohol. Senior models and fashion industry people have created a paradigm in my mind that to make contacts to have to join social gathering and drinks. So i asked my fitness coaches and senior friends about what to drink that will not harm my body and fitness goals. Now see what kind of advices they gave me :-
1. Beer is good for health and it will help you to gain weight. I tried, though i gained weight but on my tummy.
2. Whiskey is fine but in moderate. I tried didn't worked and made my body fatty and also dehydrated skin.
            Then vodka, then white and red wine, then rum, etc. But all are same. All i tried almost all but when it comes to healthy body and fitness goals, alcohol is a barrier.

          Now, let us understand what is alcohol? It is a drink that contain ethanol, a type of alcohol produced by fermentation of grains, fruits and other sources of sugar. It is acidic in nature, if measured in PH level scale.

          When we drink alcohol and it reaches to the blood stream. As it is zero nutrition so it will go directly to the blood. The brain gets the signal of threat as something acidic is in the body, that needs to be flush out of the body as soon as possible. So, the body will stops all the other activities like muscle repairing, growth harmone production, decision and planning in front brain, testosterone production, libido, etc. Its main aim is to flush out the acid from the body. Immediately, brain sends signal to kidneys to release water. This cause dehydration of the body and suddenly flusing out water all the nutrition from the body through urine. It takes 3 to 4 days to release alcohol from the body. So till 4 days your body is not doing any repairing part like repairing of muscles, skin, hair, bones, joints, cell replacement in organs, etc. So now you got an idea that what kind of damages and delays you are going through alcohol.

               The most important part is, why are you drinking ? What is the reason of your drinking culture ? Some of the common reasons are stress, suppressing your emotions, depression, running from reality, breakups, not liking your job, etc. If these are your reasons then you are going through mental issues and your answer is not alcohol but psychaitrist. Another common reason is socializing. Yes, alcohol is a part of socializing and enjoyment these days. As it is a paradigm made by society that enjoyment means alcohol, mostly. In that case decide yourself that can you bear all the damages i describe before. If yes, then go for it.

HACKS & SURVIVEAL ALCOHOL TIPS:-
           How to handle alcohol if your lifestyle demands it? Lets me explain in points to survive alcohol culture :-

1. Drinking alcohol once in two weeks is fine or once a week is also manageable. As your body gets enough time to repair itself also.

2. If you are going to a party or gettogather, where you know that you will be forced to drink. Then eat your dinner fully then go. This will stops your urge of drinking and you will be able to hold your drink.

3. Use one lemon with 2 table spoon of Apple cyder vineger in a glass with water. Drink it, before you start drinking and after you done with your drinking. Lemon and Apple cyder vineger are alkline in nature which is opposite of acidic nature. This will cut the acidic nature of alcohol and body will flush alcohol in fastest way.

4. Apple cyder vineger will also help not to spike the insulin level in body. Which helps body to not to store fat during drinking and suppress the urge of eating sweets.

5. Fasting is one of the most effective way to detoxify and cleanse our body. You can do it once a month. Eating only fruits and water for a day, it will help your liver, kidney, blood, lungs, etc. to get clean. You can always do this for the best of your health and not to impress gods.

6. Eat proper multivitamins specially vitamin C and vitamin E.

        Well this is all my research on alcohol. Now, you decide at your own that is it worth drinking alcohol. Choose wisely.