Fitness is a journey
The 90 degree handstand push up is one of the hardest Calisthenics move as it requires a combination of extreme core strength and balance.
It requires two skills one is the handstand and other is the bent arm planche and then combining both moves through core strength.
Here is me doing it so you enjoy the video anduand the dynamics.
To build your biceps at home with minimal equipment you will have to invest at least in a pair of dumbbells preferably 8–10 kgs each. You can do all the exercises for an impressive bicep with just a pair of dumbbells.
Here how I transformed my biceps and my overall physique in 4 months. Here are some transformation pics.
Guys I have been training for 6 years but due to an injury I was not able to workout for around a year. So I was not in a lot of shape here is how I looked then.
So here are the 4 exercises for bicep which were the staple of my bicep routine. First I target the short head of my bicep with these two exercises.
Now comes the turn of the long head and I also target this with two exercises.
3. Simultaneous hammer curls – Simultaneous hammer curls not only work the long head but also places a great amount of stress on the muscles of the forearms and brachialis muscles which is located beneath the bicep which is also the prime flexor of the elbow.
4. Drag curls – Drag curls are an excellent exercise to target the long head of the muscle given if you can perform the movement correctly. The negative movement of the drag curls should be given equal importance for proper contraction and activation of the muscle.
I did 4 sets of 10 repetition for all the exercises I mentioned above.
To see the video of the above answer check below.
#biceps #dumbbellbicepworkout #bigbiceps
When Is the Best Time to Workout?
There is no reliable evidence to suggest that a certain time of the day is best for workout. So, the best time to workout for you is when you have time. So you can workout regularly and make it a habit. Check you daily routine and figure out what time of the day you can exercise without any interruptions.
How Often Should I Go to The Gym?
Consistency is the most important key to achieve anything. It doesn’t matter whether you go to gym for 3 days a week or 7 days a week; but how consistent you are. For a better consistency, you must go to gym for a minimum 3 days a week as Monday, Wednesday and Friday. If you can manage, 5-6 days a week is much better option.
How Long Should I Workout?
There is no ideal length for a workout because it all depends on person, exercise type, exercise intensity, goals, experience and many other factors. A workout can be last 30 minutes, 45 minutes, 60 minutes or more. The point here to understand is; finding a balance between undertraining and overtraining. If you workout for a very short duration, you will not get satisfactory results. If you workout for a exceptionally long duration, you will be caught up in overtraining.
A complete gym workout has many phases like warm up, strength training, cardio and cool down, looks like this:
Warm up – 10 minutes
Strength training – 40 minutes
Cardio – 10 minutes
Cool down – 10 minutes
So you can complete your workout within 60-90 minutes easily.
General Suggestions About Nutrition & Supplements
Focus More on Natural Diet
An athlete’s nutrition requirement is much more than a normal person. If a normal person has a capacity to lift 80 kg, he will never lift more than 20-30 kg in his entire life. So he is using his body 30-40% only. If an athlete can lift 100 kg weight, he tries to lift 120 kg. So, he is using his body beyond his capacity. This is the reason an athlete needs much more nutrition.
Major source of our nutrition is our food. So if you want to get results in gym, spend more time in kitchen. Include high quality protein, complex carbs, good fat, fruit, vegetables and salad in your daily diet.
Important Meals Before and After Workout
Use Supplements Carefully
If you are a beginner, you don’t need any supplement. As I said above, focus on your natural diet. If you are not able to complete your nutrition requirements with natural diet, you can go for dietary supplements. But always remember, dietary supplements are just a choice, not a substitute.
As a beginner, a whey protein and a good multivitamin are sufficient for you. You don’t need anything else, but if you really want to add something other than protein and multivitamin, you can add BCAAs, fish oil or glucose. If you think you need a caffeinated pre-workout drink, choose coffee, very mild and effective.
The so-called gym trainers will come to you to sell you different fancy supplements; simply say no to all. If they force you too much to buy any other supplement; ask them the reason.
Never Buy Cheap Supplements
If you don’t have a good budget to purchase a high quality supplement then go for natural sources, but never compromise with cheap supplements. Suppose, if you need a protein supplement and can’t afford a high quality brand, use natural sources like eggs.
Buy Genuine Supplements
In Indian market, almost everyone is selling fake supplements. Fake supplements can be really dangerous for your health. So always buy genuine supplements, with GST invoice, company seal, importer tag and hologram.
Don’t Use Gym Canteen, if Possible
Many gyms provide canteen facility for its members where they sell loose supplements servings. You should avoid them for two reasons. First, they can sell you fake or expired supplements in this way and you can never know the reality. Second, buying a single serving will cost you much more. So, if you can afford, buy your own supplement jar.
Say No to Steroids
So-called gym trainers will advise you to take steroids to get quick results. Steroids are like strong drugs; extremely dangerous for your health. So never use steroids.
General Suggestions About Workout
7 Most Fundamental Exercises
There are countless exercises you can perform in gym with different types of weights and machines. Every exercise has its own pros and cons; but there are 7 most fundamental exercises that everyone should do. It doesn’t matter, you are a beginner, intermediate or advanced athlete; these exercises will give you 100% results. We can put these 7 exercises in 3 categories as push, pull and squat.
Learn and practice these exercises, more and more, to get an optimum fitness. A few more things to remember:
Free Weights Are More Effective Than Machines
You will find different training machines in gym. Machines are easy to use and can assist you to perform different movements; but free weights are always better. Free weights can help you to get better functionality, balance, strength, muscles and size.
Posture Is More Important Than Weight
Posture is more important than weight. Always perform a lift with perfect posture to get full benefits and to avoid injury. A 50 kg deadlift with perfect posture is far more beneficial than a 100 kg deadlift with poor posture. Once you understand the movement, increase weights in small amounts, maintaining your posture and technique.
Focus on Compound Lifts
There are two types of exercises, compound and isolate. Compound exercise can cover many muscle groups at the same time; for example, bench press, deadlift, overhead press etc. Isolate exercise covers only a few small muscles; for example, bicep curls, triceps extensions, leg extension etc. Focus more on compound lifts to increase your strength and size faster.
Say No to Ego Lifting
The biggest mistake one can do in a gym is ego lifting. It means lifting heavy weights, beyond your capacity, with poor posture just to impress or compete someone else. I have seen this many times in gym. Some people just to impress girls, show off or to compete others, lift too heavy weights and finally go to hospitals. So best advice for you is, just focus on your own personal goals and don’t try to outfit anyone else.
Choose Your Workout Partner Wisely
Personally I prefer to workout alone because it helps me to focus on my training, goals, variations etc. Also it helps me to save time. But if you are a beginner, need some motivation and support then you must find a gym partner. A gym partner can be very beneficial for you as he will motivate you, support you during workout, help you to check posture and technique, encourage you to stay on the track. But a bad gym partner can get you in trouble.
Always choose a gym partner who is reliable, have same fitness goals as yours, keeps his mouth shut, someone who cares and have a positive and motivating attitude.
Watch this video for how to build an impressive tricep – Home tricep workout
Guys if you found the info useful follow me Instagram – Piyush8490
I have been working out for 6 years now and I feel I have enough experience to answer this question. Guys and gals just mark these words into your system, if you want a good physique no amount of supplemets or training in the gym will help you if your diet is not on point. With that out of the way here are the top 4 science backed supplements you will ever need.
Pro Advice – Go for whey protein Isolate as it helps in lean muscle gains.
2. Creatine – The most well studied supplement that truly works for enhancing strength and size. Most people like to load creatine but it’s not necessary as taking a simple 3 to 5 grams on a daily basis for 2 months works in a similar manner.
Pro Advice – There are many forms of Creatine available in the market these days, but most research is on the creatine monohydrate, so better go for it.
3. Fish Oil – The EPA and DHA found in fish oils have numerous health benefits like lowering cholesterol, fighting depression and improving cardiovascular function etc. But what many people may not know that fish oil also protects the joints and have mild fat burning effect.
Pro Advice – Go for a supplement containinga minimum of 500mg EPA and 300 mg DHA.
4. Multivitamin – The good old multivitamin is probably the most underrated nutritional supplement. Mostly when people cut weight and enters a calorie deficit taking a good quality multivitamin can boost energy levels, delay fatigue and enhance performance.
Pro Advice – Go for a multivitamin with a decent quantity of magnesium, selenium and other trace minerals.
Image source – Google
For more information related to diet and nutrition follow me on Instagram – Piyush8490
Do tell me what your current goal is muscle gain or fat loss in comment section.
Many people today have hectic and tight schedules which don’t give them ample time to perform regular gym workouts for men, which slowly and steadily takes its toll on fitness levels. But there are some things that even the busiest of individuals can do to take care of their fitness. Here is a list of things that people on tough schedules should do to gain muscle.
Before bed home workout – This is something even the most involved of individuals can do as it is easy and won’t take much time. This type of workout is beneficial for gaining muscle because after the workout body gets enough time to rest and heal. To do this workout correctly choose some best bodyweight exercises for men like push-ups, squats, tricep dips, etc. and keep it interesting by switching the exercises frequently.
Give great emphasis to diet – Most people who are busy end up eating a lot of processed and junk foods which are detrimental to their health. To gain some quality muscle getting adequate protein and other essential nutrients are of utmost importance. Some easily available rich sources of protein are milk, egg whites, chicken, etc. which an individual should include in their diet for muscle gain.
Proper rest – Numerous people who have strenuous lives even compromise the amount of sleep they should be getting, this not only affects them mentally but also makes it impossible for them to perform at their peak physically. Minimum rest of 7-8 hours is not only essential for muscle gain but is also vital for a healthy stress-free life.
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Many people who perform regular gym workouts for men give all emphasis to strength training exercises without realizing that stretching is an essential part of training which helps an individual in developing flexibility and reduce their chance of getting injured. There are a variety of stretching drills that an individual can perform to enhance their fitness, but here is a list of top three stretching exercises that should be a part of every individual gym routine.
Cobra stretch – The cobra stretch is one of the top exercises for men who suffer from lower back or cervical problems. The cobra stretch is performed by lying on the stomach and then by slowly pulling the upper body up with the help of the hands and then holding that position as long as possible without experiencing any discomfort.
Cat-cow stretch – Another excellent exercise for improving the flexibility and stability of the spinal cord. When performed correctly and regularly this exercise can effectively reduce the chances of many common back and neck problems.
Child stretch – The child pose is an effective exercise for people who are desk-bound and sit for an extended duration of time. The child pose exercise helps an individual to decompress the spinal and hip muscles which help a person in enhancing their posture and balance.
To watch the video for this article go here STRETCHING TO AVOID INJURY
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Many individuals who perform regular gym workouts for men often overlook the importance of developing core strength. Having a strong core is essential as it enables a person to lift heavy and reduces the chance of an injury. There are many good exercises that can help an individual develop core strength but none matches the benefits that are provided by good-old planks. Here is a list of top three plank variations that can help an individual develop core strength fast.
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Fitness is an essential part of the lifestyle for people these days. Numerous people perform regular gym workouts for men to have better health and look aesthetically pleasing. Ask anyone which is their favorite muscle group to exercise and most people will end up saying arms. People give great emphasis to the arms because they are one of the most visible parts of the body and well-built guns offer an individual with a masculine appearance. There are many good exercises to target this muscle group but we have compiled a list of top three exercises that must be included in the workout if an individual wants muscular guns.
There are many benefits of performing regular exercises for men and shoulders are the favorite muscle group of many individuals. There are many good exercises for targeting the shoulder muscle like seated overhead dumbbell press, dumbbell front raise, Arnold dumbbell press etc. but few exercises manage to equal the benefits that doing military press offers. Â Here are some reasons why it is a must for everyone to include this hard-hitting shoulder move in their gym workout for men.
The military presses are one of the best exercises for increasing the overall upper body strength. Many people still consider it to be the true measure of a person’s strength. Being a free-weight compound movement military presses engages various muscles like deltoids, triceps, trapezius etc. which help in the growth and development of these muscles.
The other impressive benefits that doing military presses offers is the enhanced core strength and stronger lower back. Performing heavy military presses places great stress on the core stabilizing muscles which gradually makes them stronger. Having a strong core and lower back can assist an individual in almost every lift they perform and can greatly reduce the chance of an injury.
Beginners and individuals with an existing back or shoulder injury should exercise caution while performing military presses. Always start with lightweights and stop performing the move if any discomfort is experienced.
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Deadlift is one of the best exercises that an individual can perform. This amazing exercise engages almost every muscle in the human body and should be a part of regular gym workouts for men. There are many variations of the deadlifts that a person can perform like sumo deadlift, Romanian deadlift, hex bar deadlift and the conventional deadlifts. Incorporating this awesome exercise in the workout can be very beneficial for everyone. Here are some reasons why doing deadlifts makes an individual a better athlete.
Deadlift is a compound movement and engages more muscles as compared to any other exercise. When performed correctly deadlifts can cause a massive increase in the anabolic hormones like HGH and testosterone which are responsible for strength and size. The other benefits associated with these increased hormones are enhanced fat burning, increased bone density etc.
Doing deadlifts regularly can strengthen the lower back which can decrease the chances of back problems. Executing deadlifts also places a lot of stress on the core muscles which leads to a strong core and improved posture.
Deadlifts are also one of the best exercises for men for grip strength and forearm development. Doing heavy deadlifts requires squeezing the bar tightly which enhances the grip power and contributes to forearm growth. But caution should be exercised by people who have an existing back or shoulder injury while attempting deadlifts.
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