How To Lift Weights Properly To Build Muscle

You must be wondering how to lift weights properly to build muscle or how to lift weights correctly to gain muscle then in this post I am going to share few essential tips which will help you to lift the weights the right way and at the same time build muscle. Lean Muscle building is not very easy and it the game of mind to body connection and if you are not following the proper form and technique then you will really find it hard to build muscle.

Read - How to build muscle mass fast

Many beginners both men and women really don't know how to properly lift weights in the gym or at home to gain lean muscle mass and they usually think that the more weight you lift the more gains you will get. However the tale is different which you will come to know after reading this post and what exactly you have to do and what are the reasons why you are not able to build muscle

If you are thinking that I am doing my workouts regular and lifting heavy weights so I will ultimately be able to build more muscles yes it's right if you are lifting more weights and doing your workouts regularly then it's great but what most important is how the weights are flexing your  muscles and this is what matters the most because you want to build muscles or might be that you want to become a bodybuilder but your goal is not to lift most heavy weights that the goal of weight lifters and their goals is not to build lean muscle their aim is to build strength.

So this is totally different and here in this post I am going to share the tips and mistakes you must avoid while lifting weight in the gym or at home to gain more muscle mass. Hence without wasting much time lets see how to lift weights properly to gain muscle at home or gym

How To Lift Weights Properly To Build Muscle - Learn The Right Way




1) Prepare Your Mind Set :

Whenever I wake up in the morning to go to gym I usually start thinking about which body part I have to train today and what exercises I will do and prepare myself to get ready to hit the gym and this really motivates me to go to gym and lift the weights

Also I usually open my laptop and watch my favorite bodybuilder training and by looking at their muscles I get pumped up and fully charged to hit the gym and complete my weight training session more enthusiastically.

I have seen many men and women simply go to gym 1 day and other day they don't feel like going to gym for their workouts and the biggest reason is that they are not really motivated to train their body and by using this trick I am 100% sure that you will never miss your workout routines and will regular do your workouts with more passion and dedication.

2) Lifting Too Much Weight :

Again this is the one most important area I want to focus on that lifting too much weight without maintaining proper form and technique is of no use and you will not be able to build muscle mass. This is the case I often see beginners do and they think that lifting too much weight is the ultimate way to build more muscle and they usually ignore the proper form and technique which not only wastes their time in the gym at the same time they are increasing the chances of getting injured.

So my point here is to lift the weights by which you can maintain your proper form and technique and your body is comfortable with without jerking back and forth. And this is the right way to lift weights in the gym or at home.

3) Doing Show off In the Gym :

I know that when you are doing weight training in the gym you want others to look at you and think that you are the most muscular and stronger person in the gym but you are wasting your money and time. Doing show off and tying to be hunk in the gym will not help you to build the muscles which is your main goal right.

I have seen this plenty of time and to be honest when I started to do my workouts in the beginning I was also doing the same but later on I realize that I am doing the big mistake and this is not the right way to exercise in the gym.

Also I have seen that many people are try to lift as much weight as possible to impress others but what the heck it's going to be fruitful for you. So please stop doing this instead lift the weights properly and you will see much better results.

4) Concentrate on The Muscle :

Like I said earlier in the post that in order to lift the weights properly to gain muscle you need to feel the weights while doing your reps and concentrate on the muscle group which you are training as this will definitely give much much better results.

I have seen many men and women in the gym doing dumbbell concentration curls and not really focusing on their biceps muscle instead they turn their head and look at the walls and this is not the right way to lift weights.

You must always focus and concentrate on the muscle part which are doing the exercise for and this helps to feel the weight in the muscles which ultimately results in more muscle mass gains 

5) Talking Too Much Between Sets :

Ask your self one question why you are in the gym to talk or to train obviously you are in the gym to train then why are you are talking too much between sets as this is wasting your energy so preserve this energy and take only 30 secs or 1 minute rest between sets.

If you want to talk then there are plenty of other places where you can talk but till the time you are in the gym avoid it as much as possible. Here I am not saying that put a bandage on your mouth little talking here and there is good but if you are talking too much and not doing your exercise properly then that is not ideal way to workout in gym

6) Always Do Warm Ups :

Doing warm ups before lifting weights in gym or home is very important and you must not avoid or skip it in any case as doing this might result in injury. Doing your warm ups properly lubricates your joints and prepares your muscles for lifting heavy weights in gym or home and this will really avoid any joint injuries.

So doing be in hurry to lift heavy weight instead do 1 to 2 sets of light weight warm ups prior lifting heavier weights. I usually do 1 to 2 sets of light weight sets prior training any muscle group and this really increases the blood flow in that particular muscle group and keep me safe form any injuries during my workout routines.

Many men and women think that they are wasting their time by doing warm ups but if they will avoid the will be wasting more time lying in the hospital bed. So never skip your warm up exercises and always do it no matter what body part or muscle group you are training.

Read - Warm up exercises

7 ) Increase Weights The Right Way :

To gain muscle you muscle continuously put stress in your muscles which leads to more muscle growth and size because if you are doing 10 pound dumbbell curls on every workout routines then your body will get used to it and will not grow. So in order to keep your muscle tissues and fibers growing you need to gradually increase your weights and with time your body will adapt to that weight which will result in more muscle mass gains.

But let me tell you one important thing that if you are doing 10 pound dumbbell curs in one workout then don't simply jump to 25 pounds dumbbell curls in other workout instead slowly increase your weight like 10 to 12 then 12 to 25 so on and so forth and this will really give you must better results and at the same time avoid any injuries.

So friends this was how to lift weights properly to build muscle in gym or home. If you like this post please share and don't forget to subscribe to get more workout routines and muscle building tips and tricks. Also if you have any question or doubt in the mind the don't hesitate to ask me via comment section and I would really be glad to answer you! Stay fit and Stay Healthy

Why Am I Not Able To Build Muscle 7 Reasons To Know

Many of you would be wondering why am I not able to build muscle or why am I unable to build muscle then you have landed on the best post because here I am going to share why you are struggling to gain muscle and what you are not doing right so that you can stop criticizing your body and opt for the best muscle building techniques to gain more muscle mass and gain weight.

Many beginner men and women when start to do their workouts don't really know how they must proceed further with their workout goals to extract maximum from their workout routines and the end result is they get frustrated and quit doing workouts and this is the worst thing to do. So if you are also wondering that I am doing my workouts really hard then also why I can't build the muscle well the reasons might be many and believe me no matter no matter you think that you are doing the right things but there are always mistakes that we cannot observe and the consequences is that you look at your body and ask the damm question why the hell am I unable to gain muscle mass and weight.

But you don't worry you are not alone in this circle there are many out there who are also facing the same issue but there is nothing to get demotivated as there are always the right ways to get around and fulfill your dreams and this is what I am going to explain in this article and I bet that after you read this complete article you will be really surprised that now I know why I was not able to build muscles So without wasting much time lets get to the point because I know you are eager to know the reasons

Why Am I Unable To Build Muscle and Can't Gain Muscle Mass


Why I Am Not Able To Build Muscle


1) Not Eating Right 

This is one of the main reason that you are not able to build muscle and many beginner man and women think that in order to gain muscle mass and weight they can eat anything but mind you it's absolutely wrong and you will not see any progress and end up getting chubby. 

So what is the right food let me tell you that in order to gain lean muscle mass you must eat balanced diet which includes 30 50 20 ratio of protein, carbohydrates and fat unless and until you get this thing right you will not see good results and the best way is to keep track of this regularly

2) Not Eating Enough

Don't get confused with this not eating right with not eating enough this is completely different if you eat enough of wrong food then you will end up gaining excess of weight and most of them will be not lean muscle it will be fat  and I am sure that you don't want that right.

So what you need to do is eat enough to get more calories unless and until you will not get enough calories your body will not grow just imagine if you are eating the same amount of calories all day then how you body will grow think if you want to get big and gain muscle then you have to put in your body more calories as simple as that it's no brainer 

So for example if you are eating 2000 calories per day then if you want your body to grow you need to eat more than these it may be around 500 to 600 calories more and then only your body will grow and get big


3) Workout Routines

If you are thinking by reading the above 2 points that now I know what to eat and how much to eat and I will get big and more muscular but let me tell you that muscle building is not that much easy if it would had been that much easy then you must be seeing every other guy in the gym look like Arnold Schwarzenegger or Ronnie Coleman but I am sure that you are not right Why? because to gain muscle you need to have complete control over your diet, training and rest. If any of these element is missing then you will not be able to see drastic result and you will struggle to gain muscle mass

So the point here is in order to gain weight and make your body more muscular then you need to do the right workout routines in the gym So that each muscle group get enough training to grow bigger and muscular. I have seen many beginner men and women who literally get any workout routines from magazines and start following them without know the benefits or what will be the out come of opting these workout routines.

Do you know that it's one the bad way to do your workouts and exercises because the workout routines and programs which you see on magazines are made for professional bodybuilders and for most of the beginners these workout routine is not suitable at all and the out come would be you will end up over training your muscles and in worst cases get injured. So if you are also doing the same and planning to follow your favorite bodybuilder workout routine then stop that is not the ideal way

Instead start with the basics and gradually increase your intensity of workouts and I bet that you will see much betters gains as compared to following other's workout program

4)  Protein Intake

In order to build muscle you need to take protein because this is the stuff which build muscles. Many beginner men and women who want to start muscle building think that it's not good to take protein shake in the beginning but this is wrong and there is no harm in taking good quality protein supplement

Because in your diet you don't get ample amount of protein to full fill daily protein intake requirement and the protein you get from regular diet is normal to full fill your daily need but in order to build lean muscle and gain fat free weight you need to take protein supplement.

You can go to any nutritional supplement and buy good quality protein supplement which you can take either before or after workout but taking whey protein shake after workout is the best because your body will absorb all the nutrients from that and you will gain more muscle quickly

Apart from protein shake you can take creatine as your pre workout shake and this will increase your intensity and strength by this you will be able to lift more weights in the gym and thus putting more pressure in your muscle tissues to cope with that pressure and ultimately it will result in more muscle mass

5) Not Taking Enough Rest 

This is another biggest reason why you are can't gain muscle doing exercise is right and doing it with high intensity is awesome but do you know in order to grow you need to take ample amount of rest why because when you sleep all the broken muscle tissues get repaired and this is what enables your body to build muscles faster and also helps your body to heal and recover from the hard intense workouts.

So it's very essential to at least you must sleep 7 to 8 hours daily to feel completely relaxed and refreshed for your next training schedule. I have also seen that many beginners who start going to gym complain that they are not able to lift more weight and you know that because their body is not full recovered from last workout routine so to avoid this you must take good sound sleep daily


6) Not Doing Exercises In Proper Form

Again this is the major concern which stops many men and women to gain lean muscle mass and weight because they don't do their exercises in proper form and they just think that if they are lifting more weight they are going to get big and their body will grow Well the tale is something different you are not a weight lifter you want to build muscle and for that you need to do all your exercises and workouts in proper form

I have also seen many beginners get so much charged up by looking at pro bodybuilders and other bodybuilders in the gym and they try to lift as much heavy as they can but this is not your goal you need to do your exercises in full range of motion and completely feel the weight on your muscles then only you will be able to gain muscle mass otherwise you will be simply wasting your time in the gym and this might lead to injury as well and I am sure that you don't want this

7)  Not Thinking About Progress

I have seen people doing workouts with the same weight for long time and never really put pressure in their muscles to let them grow by lifting more weight then they did in their previous workout. But again here I don't mean that you must lift more weight than your body allows but you need to continuously keep on adding more weight to your muscles so that your body don't get adapt to certain weight and this will never allow your muscle tissues to grow and build more muscle fiber so whenever you feel that you are easily able to do 10 to 12 reps with certain weight you must increase the weight little so that you muscle will get stronger and continuously keep on growing

So friends these are top 7 reasons why you are not able to build muscle and I hope you love this post if you have any doubt feel free to ask me via comment sections and I will be more than happy to answer and help you And last but not the least don't forget to subscribe to get more workout routines for men and women! Stay fit and stay healthy

How to Build Big Biceps and Triceps Fast & Quickly

If you are want to know how to build big biceps and triceps fast or how to build big arms then in this post I am going to share the best tips on how to build bigger biceps and triceps quickly and faster. Many beginners don't know how to build bigger biceps and triceps and they start doing workouts and exercises without even thing that whether it will grow their arms or not. To grow your biceps and triceps muscles quickly you have to do the right exercises and the best workout routines then and then only you will be able to see your arms muscles growing. However making your biceps and triceps bigger is not a rocket science just you have to pick the right exercises and right workout routines and you will be good to go. So in this post I am going to share the surefire ways to build big biceps and triceps fast.

Read - Best Biceps workout routines

How to Build Bigger Biceps and Triceps Fast & Quickly


How to Build Big Biceps and Triceps Fast & Quickly
How to Build Big Biceps and Triceps Fast & Quickly


1) If you want to build biceps and triceps quickly then the very first thing you need to do is do your workouts properly and choose the right exercises which will grow your biceps and triceps muscles. I have seen many newbie men and women train in the gym and start complaining that their arms are not growing but they don't take a look at the exercises they are doing. 

In order to build bigger biceps and triceps you need to choose those exercises which stimulates your biceps and triceps muscles properly and increase the blood flow throughout that muscles. The more targeted the exercises will be the more gain you will see. So if you also fall in this category and opt to do workouts without even knowing that this is the best biceps and triceps exercises then stop doing it because at the end you will not be able to see good gains.


2) The secret to build huge biceps and triceps is to do progressive exercises what? progressive exercise means that you will keep on increasing the weight during your workout and in each workout session you do for your arms. For example if you are doing 20 pound dumbbell curls then in the next set increase the weight a little bit and this will put more pressure in your biceps muscles which will increase your biceps muscle fibers and ultimately you biceps will grow fast and the same rule applies to your triceps also.


3) And not only for each set you must try to make your workout routines as intense as possible to keep your arms become stronger and muscular to build those heavy weight and I believe that this is the best way to pump your biceps and triceps muscles. So lets say that if you are able to do 10 reps of 10 pound dumbbell then in your next workout increase the weight and this is the secret formula to get bigger arms quickly.


4) What do you think that inorder to grow your biceps and triceps  Do you need to go for high reps or low reps any guesses. I think that many will go for high reps because this sounds more beneficial as doing more reps will yield you more muscles but sorry to say in order to build muscles fast you need to do exercises with lower reps and high weight. What this does that it enables your body to pick more weight and you body don't get exhausted and the muscle build formula is simple More weight + High intensity workout  = More muscles. Are we clear on this are we? Yeah got it


5) I have also seen that many men and women is when they are training their arms they are not completely focusing on their exercise instead they are more interested in a women who is jogging on the treadmill but this is not the best practice and you must avoid doing this. I have read that Arnold Schwarzenegger advised to feel the weight while doing the reps and this is the best way to build big biceps and triceps muscles faster.


6) As I said the you have to lift more weights to build more muscles but this does not mean that you must pull up all the weights in your gym and do the barbell curl. This is not the way and will increase the chances or torn biceps and triceps muscles. And more importantly you will not be able to grow your arms quickly. So the best way is to lift weight with which you are comfortable and can do the sets and reps properly. Because the key to get big arms is to do your exercise properly.


7) Another mistake which I see most beginners do is that they look at the pictures of Ronnie coleman, Jay cutler or phil heath and blindly follow their workout routines but do you know that these guys are using steroids ( Sorry Ronnie,  Jay and phil I am your biggest fan ) but truth is truth and I have to say it to my loyal readers. So if you believe that you will also be able to make such monster and huge triceps and biceps then you should also start taking steroids ( which I will never recommend to any one).


8) Guys making huge biceps and triceps is not a rocket science it's just using your common sense and doing the right workouts and exercises and I am sure that you will be able to make your arms grow very fast. I have seen many men who just did proper exercise and they were able to build guns without taking any steroids. So it's really possible and if someone says that you have to take steroids the ignore them and focus on your workouts and diet.


So men and women this was how to build big biceps and triceps fast & quickly And if you like this post please share with your friends who are struggling to make huge biceps and triceps quickly. If you have any questions and suggestion then you are most welcome to share it via comments and last but not the least don't forget to subscribe to get more workout routine tips

How To Do Exercise & Workouts in Gym For Beginners

If you are looking for how to do exercise & workouts in Gym for beginners then you have come to the right blog because here I am going to share most important tips on how to do workout in gym with step by step instruction and tips which will help you to build muscles, lose weight, gain weight or simply maintain good health and fitness no matter what is your goal is but what's the best part is the you asked the right question because it's not necessary that you are joined the gym to build muscles or to lose weight it can be simply to stay fit and healthy.

Read -  Best Workout Routines for beginners

No issues with that but the good part is that you have made your mind that want to learn the right techniques and ways to do exercise in gym. I have seen many beginners who don't know how to do their exercise properly in the gym and end getting injured or torn muscles and this is very bad. In order to stay fit and healthy you must do your exercise properly in gym and at the same time don't over train your body because this is not going to do any benefit in fact it will increase the chance of getting sore muscles tissues and injury So in this post I am going to share few best tips on how to to workout in gym for beginners.

Read - How often to change workout routine

How To Do Exercise & Workouts in Gym For Beginners Step by Step


How To Do Exercise in Gym For Beginners
How To Do Exercise & Workouts in Gym For Beginners


1)  Before going to do your exercise or workouts make sure that you are not heading to gym with empty stomach eat something like 2 bananas or  pre workout shake and this will give some energy to your body to lift more weights and feel energized in the gym to complete your sets properly.


2) Make sure that you are doing proper warm up exercises so that you body get warmed up for the weight training and the blood flow increases through out your body and this will greatly reduce the chances of injury doing workouts for eg if you are doing your biceps exercises then first do couple of sets with very light weight to make sure that you biceps muscles get warmed up properly.


3) I would like to recommend beginners that no matter which body part you are training in gym make sure that you are doing only 3 sets per body part and not more than 3 exercises as this is more than enough to build muscles and it's recommend by most professional gym trainers.



4) Don't lift the amount of weight which is too heavy for you and you are not able to do the exercise in proper form. Literally I have seen many beginners who do this mistake by looking at other tenure men and women who are doing workouts in the gym. They get excited and they end up getting injured. There is no point in doing such reps if you are not able to do the reps properly. You will not get any benefits by doing such reps in gym.


5) Don't do the workout routines which experienced men and women are doing in the gym. Yesterday I saw a young lad in the gym who got motivated by looking at the professional bodybuilder and tried to do the same workouts and exercises which he was doing. Look they are professional and you are not. They are bodybuilders and they have to do very high intensity workouts to build those huge muscles and I hope you are not being as beginners. But yeah later when you get experienced or you want to start bodybuilding then surely as time goes you can increase your workout intensity, time and reps. There is nothing wrong in this but since you have just started to exercise in gym I would recommend and advise you to stick to the basics.


6) While doing your exercise in gym make sure that you are feeling the weight while doing reps and this is what the great bodybuilder of all time Arnold Schwarzenegger also recommends. I have seen many beginners in the gym that they don't concentrate which doing their sets and reps instead they look at the other hotties who are running on the treadmill and this is not the best way to do your workouts in gym. Always concentrate on the muscles which you are training as this will give you good results and muscle gains.


7) As being beginners also speak to your gym trainer about the exercise and ask him the right technique to do that particular exercise because unless and until you will not know how to do a particular exercise you will not see improvements and increase the chances of injuries. No matter that you have being in the gym for couple of months but before starting any workout routine please consult your gym trainer and take his advice because he will tell you what you must be doing in the gym to get better results.


8) Always carry a water bottle with you while you go to gym and regular keep your body hydrated by taking sips of water in between your sets. This is very important but don't drink to much of water during workouts.


9) Take 1 to 2 minutes rest between your sets in gym but make sure that you are not taking it too long. I have seen many beginners who do one set and then rest for 10 minutes. It must not be that amount of gap between your sets 1 to 2 minutes is good to go.

10) If you are doing bench press or any heavy exercise make sure that you have supporter with you so that if in case anything goes wrong or you are not being able to put the weight back to the rack then he can help you in this. I have seen many beginners who like to do show off in the gym and lift the amount of weights which they know from the beginning that they will not be able to put it back on the place end up having a bench press barbell landed on their chest So it's quite dangerous Thus I would advice all beginners who have just started to do exercise in gym always seek for support where you need would be appropriate for you.


11) Last but not the least do some stretching exercises to loosen your muscles and this is very good technique to make your body muscles relaxed and avoid any injuries



So friends this was how to do exercise in gym for beginners. I hope you liked this step by step article and if you like this post please share with you friends which are beginners and have joined the gym for their workouts. Also if you have any questions you are most welcome to ask me via comments and I will be glad to answer them all day long. And last but not the least don't forget to subscribe to get more exercise and fitness tips

Workout Routines For Skinny Guys To Gain Muscle Mass

If you want to know workout routines for skinny guys to gain muscle mass or workout routine for skinny guys to build muscle and weight the you have come to the right post, because here I am going to share best tips for skinny guys to gain muscle mass and at the same time gain weight. Being a teenager it's very important that you are well built so that you can wear whatever you wish and at the same time you look attractive but due to fact that you are skinny you are not able to wear all the outfit which you wanted to. But no worries you can gain muscle very easily specially if you do your workout routines properly and at the same time eat proper diet and nutrition.

Read - Workout routines for beginners

Even my self when I was in my 15 and 16 I used to be very skinny but I started to do workouts and slowly but gradually I started to build muscle mass and gain weight However I used to train 1 hour daily after coming from college. I had my mind set up that I need to build my body and gain some muscle mass So I kept on doing weight training for straight 1 year and I was surprised to see the results. So in this post I am going to share my tips on how I as being skinny guy I managed to build muscle mass and weight.


Workout Routine For Skinny Guys To Gain Muscle Mass


Workout Routines For Skinny Guys To Gain Muscle Mass
Workout Routines For Skinny Guys To Gain Muscle Mass


1) First and foremost thing which is most important if you want to get into good shape and physique you have to take your workout routines seriously without that you will not be able to see quick results. Like I have seen some men and women who need to gain muscle tend to not do their workout routines daily and they are literally on and off in doing exercises. Well this is the biggest mistake So if you really want to gain muscle then you have to do your exercises regularly no matter what.


2) Take proper diet which must include protein diet, many men and women think that it's not necessary to take protein supplements to build muscle but the reality is that if you will not take protein supplements then you will not be able to build muscle mass. Muscle need protein to build up and if you are not providing that then how come you will be able to build muscles and weight. I would recommend you to take whey protein in the beginning or any weight gainer to support your diet. Taking protein supplement make sure that your body get all the essential nutrients which it requires to build the muscles and at the same time heals your muscle tissues.


3) Do less reps with more weight, because if you are skinny and want to build quick muscle then you must be on lower side as compared to high reps, If you do lower reps you body will not get exhausted quickly and you can do more sets with more weight and if you will ask any pro bodybuilder then they will also tell you the same thing that in order to make your body bulkier you have to lift more weight.


4) Make sure that you are doing all your workout and exercises in proper form. Don't fall under the impression that if you will do 50 pound dumbbell curls you biceps will be big. It's wrong you are not here to become a weight lifter you are here in the gym to build muscle mass So doing your workout routines in correct form will ensure that you targeted muscles get those traction and flexing which is required to build up the muscles quickly.


Workout Routine For Skinny Guys To Gain Weight At Home


1) If you are very busy or you exams are going on then you don't have to get upset you can do your workout routines at home also. All you need is a pair of dumbbells and you are good to go

2) With dumbbells you can literally train all your body parts and the rest can be trained by you body weight exercises


3) For chest you can do push ups and for legs you can do sit ups so there is nothing to worry about you just have to make your mind that you have to do your exercises regularly in order to build muscles and as soon as you are free you can go back to the gym and start doing you workouts as usual

4) Previously in this blog I have written an article on complete home workout routines which you must read and I am sure that you will not believe that you can train all your body parts at home and at the same time you can put up weight.

5) Even though you are doing your workouts at home make sure that you are eating proper protein diet and taking an adequate sleep because sleep is also very important. Do you know that bodybuilder sleep a lot because the time when you are sleeping you body repairs the muscle tissues and makes your body refresh for you next workout session So make sure that you are sleeping at least 7 to 8 hours daily.


Workout routines for skinny guys


Now that you know all the vital things which are required to build muscle below is the simple but most effective workout routines for skinny guys which you must do. I would not recommend you to workout 7 days in a week and that will be to much for you but what I would advise you is to go for 3 day workout routine and this is best for skinny guys and beginners because they will run out of the danger of over training their muscles and get injured.

Remember that many men and women think that doing more workouts and exercises leads to more muscle but this is a myth. 3 to 4 exercises per body part for 3 days in a week is best. So let's see the day 3 days workout routine for skinny guys




Day 1 -  Chest and biceps

Day 2 -  Back and Triceps

Day 3 - Shoulder and Legs


Read below articles for exercises details





This is one of the best workout routine which my trainer also recommended me when I started to do weight training and the results were great provided you are doing the exercises properly


So friends this is the best workout routines for skinny guys to gain muscle mass at home or gym. If you like this post please share and don't forget to subscribe to get more workout routine tips. Also if you have any questions or queries you are welcome to ask me via comments and I will definitely reply you! Stay fit and healthy

Best Workout Routines For Women

Are you looking for workout routines for women or most probably best workout routines for women then you have landed on the best page, you must want your body to get fit, toned, strong and maintain your overall health and fitness goals It's great and you did perfectly the right choice to start doing workouts and exercises but to reach your fitness goals you must do your workout routines regularly and follow a good healthy diet plan, just 2 things and you women will be able to make fit, lean and toned body but before I get into the exact workout routine for women let me give you some tips and break some crappy myths


Workout routines for Women VS Workout routines for men


This is the biggest myth that workout routines for women and workout routines for men must be different why? we are all human we have 2 hands, 2 legs, one mouth etc etc then why this difference and I want to break this myth and tell all the women that doing workout and exercise is going to do the same thing in men and women both, workouts are going to build muscles, get fit body, lose fat, gain weight, increase strength and fitness

The only difference is how you women are doing workouts and exercises if you want to build muscles then do lower reps with heavy weight and if you want to lose weight or get lean then do higher reps with light weight

And other this is that women also tend to have this fear to get big muscular body like men, you women's don't have to worry about this  You are not going to become huge unless you are taking steroids and your goal is to get huge even men cannot get that much bigger and muscular which you are seeing in posters and magazines The reality is they are use steroids Yes steroids and other drugs with lots of protein supplements but I don't want to get into all that

So basically what I want to you women's that you don't have to worry all the wrong stuffs and believe in that misconceptions Just tell me one thing  that you women want to get fit, toned body, flat stomach and if you are not doing the required amount of exercises then how you are going to get fit and tight body, So I would suggest all women that in order to get that fit, lean and toned body then you must do weight training along with your cardio exercises and don't be afraid to do the exercises which men are doing you must do that as well

I hope that now all the women's will be feeling great So lets stop here and lets get into the business and see what is the best workout routines for women


Workout Routines For Women


Workout routines for women
Workout routines for women

What makes the best workout routine, A best workout routines must be exercises which properly train your targeted muscles and gain more muscles, size, strength and good body only then and then it can be called as the best workout routine because we want our body to be in proper proportion and symmetry

Many women have this thinking that why to train legs when they don't want to get on the bodybuilding stage and they only think about training specific body parts like chest and biceps. This is not the right tactic and this will not make your body look symmetrical So I suggest that you must do full body workouts to get good physique So below is the best workout routines for women which you can do in your gym


Workout Plan & Schedule For Women


This workout routine is specially designed for 3 days workout routine which means that It best for any women

Day 1) Monday - chest and biceps


Tuesday - Off  rest


Day 2) Wednesday - shoulder and triceps


Thursday -  Off rest


Day 3) Friday - Legs and abs


Saturday Sunday -  Off rest



* Workout Routine For Women Day 1 -  Chest and Biceps


Chest Exercises

1) Bench press - 3 sets* 8 to 10 reps

2) Dumbbell press - 3 sets* 8 to 10 reps

3) Peck Deck Machine - 3 sets* 8 to 10 reps


Biceps Exercises


1) Barbell curls - 3 sets* 8 to 10 reps

2) Dumbbell curls - 3 sets* 8 to 10 reps

3) Cable curls - 3 sets* 8 to 10 reps


* Workout Routine For Women Day 2 - Shoulder and Triceps


Shoulder Exercises

1) Barbell press - 3 sets* 8 to 10 reps

2) Dumbell press - 3 sets* 8 to 10 reps

3) Machine shoulder press - 3 sets* 8 to 10 reps


Triceps Exercises


1) Barbell extensions - 3 sets* 8 to 10 reps

2) Dumbbell triceps extensions - 3 sets* 8 to 10 reps

3) Cable push downs - 3 sets* 8 to 10 reps


* Workout Routine For Women Day 3 - Legs and Abs


Legs Exercises

1) Barbell squats - 3 sets* 8 to 10 reps

2) Leg curls marchine - 3 sets* 8 to 10 reps

3) Leg extensions - 3 sets* 8 to 10 reps


Abs exercises


1) Crunches - 3 sets* 15 to 20 reps

2) Standing Cable crunches - 3 sets* 15 to 20 reps

3) Hanging leg raises - 3 sets* 15 to 20 reps


You can do few alterations in your workout routines like doing different exercises for each week as your body get used to the exercises you do and you don't want this So to build muscles and size you must do variations and this will gain maximum gains and results.

You must be thinking that why I am taking so much off days so to tell you that this is the biggest myth among women's they think that more workouts means more muscle and size which is not the case your body grows when you are resting also during your workouts your muscles tissues breaks down so you must give them ample time to repair and heal so that your can perform your next workout routine properly

This is very important and vital for any women who goal is to build muscle and size and also don't forget to take high protein diet to build muscles quickly as protein is the nutrient which is required by your body to build lean muscles. Eat well balanced diet which are low in fat and carbs

So this was the best workout routines for women, if you have any questions and queries to ask then you surely ask via comwoments and don't forget to subscribe to get more workout routines for women

Best Workout Routines For Teens

You must be searching for which is the best workout routines for teens because as a teenager you want to look good, fit and stronger and most probably want to get into best shape no matter you are guys or girls, men or women every body want to maintain their health and fitness and when you are teens specially going to colleges you want to get the attention of most of the other folks

Read - Gym workout routine for beginners

Teens are the people who are into the phase of their life when everything is ahead to achieve and during teenage you mental skills, personality and physical appearance is important so teens might be doing workouts to gain weight, lose weight, build muscles what ever may be the reason a good fit and healthy body is must

Read - Complete Body workout routines

Some of you might want to get into sports like running, boxing, karate, bodybuilding etc even though all these passion and hobbies are different but they all have one thing in commen and that is to achieve your goals you want to start doing exercises and a good workout routine is what is required to get that perfect fit body So in this post I am going to share simple but effective workout routines for teens


Workout Routines For Teens

Workout routines for teens
Best Workout routines for teens

If you have just started to doing workouts then I would recommend you not to train more than 5 days in a week and if you are very busy studying or preparing for your exams then a 3 days workout routine is more than sufficient to achieve your fitness goals So by taking into account regarding your studies I will show and recommend you to follow this 3 days workout routine

Workout routines for teenage guys and girls


Workout Routines For Teens Day 1 - Monday

Chest and Biceps


1) Bench press - 3 sets of 8 to 10 reps

2) Dumbbell press - 3 sets of 8 to 10 reps

3) Incline Bench press - 3 sets of 8 to 10 reps

4) Pushups - 3 sets of 8 to 10 reps



1) Barbell curl - 3 sets of 8 to 10 reps

2) Dumbbell curl - 3 sets of 8 to 10 reps

3) Preacher curl - 3 sets of 8 to 10 reps

4) Dumbbell concentration curl - 3 sets of 8 to 10 reps


Workout Routines For Teens Day 2- Wednesday

Shoulder and triceps

Shoulder exercises

1) Barbell press - 3 sets of 8 to 10 reps

2) Dumbell shoulder press - 3 sets of 8 to 10 reps

3) Dumbell lateral raises - 3 sets of 8 to 10 reps

4) Dumbell front raises -3 sets of 8 to 10 reps


1) Dumbbell extensions - 3 sets of 8 to 10 reps

2) Cable Pushdowns - 3 sets of 8 to 10 reps

3) Skull crushers - 3 sets of 8 to 10 reps

4) Barbell extensions - 3 sets of 8 to 10 reps



Workout Routines For Teens Day 3 - Friday

Back and Legs

Back exercises

1)  Pull ups - 3 sets of 8 to 10 reps

2) Lat pull down - 3 sets of 8 to 10 reps

3) Barbell rowing - 3 sets of 8 to 10 reps

4)  Cable rowing - 3 sets of 8 to 10 reps


Leg Exercises

1) Barbell squats - 3 sets of 8 to 10 reps

3) Leg press - 3 sets of 8 to 10 reps

3) Leg extensions - 3 sets of 8 to 10 reps

4) Leg Curls - 3 sets of 8 to 10 reps


** Note-  Tuesday , Thursday , Saturday and Sunday are off to give rest to your body and muscles and this will get you much better results and don't over train your body you are not going to gain more by doing workouts 7 days in a week this workout routine is best for teen age guys and girls



For Abs workouts and cardio training you can do that on every alternate days like on Monday you can do your cardio exercises after finishing your workout and on Wednesday you can do your abs workout routines this way your full body will get equal attention and it will train your whole body muscles 

But you are overweight and losing weight is must then you can do 20 to 30 minutes cardio workouts on off days 

So this was the best workout routines for teens age guys and girls, if you want to ask any questions and queries then you can ask me via comments and don't forget to subscribe to get more workout tips

Best Six Pack Abs Workout Routine

You might be in search for best six pack abs workout routine because you want to make lean six pack abs and want to get rid of your stomach fat and have that super six pack abs which you will be very proud of but making 6 pack abs is not that much easy there a pretty good logic behind making six pack abs So you have lots of stomach fat then first you have to lose your stomach fat then and then only you will be able to see your six pack abs

Read -  Best Exercises For Making Six Pack Abs


Also you must follow a good six pack abs workout routine and this is most important and will help you in building that lean abdominal muscles in addition you must burn more calories and fat from your body for doing this I would recommend you to do cardio workouts along with your six pack abs workout routine which will speed up the fat burning and abs building process So in this post I am going to share the best six pack abs workout routines with you it's 4 week workout routine

Read - How To Make Six Pack Abs In 1 Month

There are men and women who are doing lots of ab crunches and sit ups in the gym or at home but they are not able to see their six pack abs clearly why? because they are not able to get rid of the belly fat and it's not like the stomach abs muscles are not building they are building but are hiding beneath you stomach fat

So in order to make six pack abs you must lose your stomach fat without doing this you will not be able to make 6 pack abs and this is know to very few men and women but if you will manage to lose your belly fat then surely you will be able to get 6 pack abs easily So without wasting much time let see how your six pack abs workout plan will look like

Read - How To Get Flat Stomach

Six Pack Abs Workout Routine


Six pack abs workout routine -  week 1 Exercises

Six pack abs workout routine
Six pack abs workout routine

1) Ab crunches - 4 Sets - 15 to 20 reps

2) Sit ups - 4 Sets - 15 to 20 reps

3) Bench leg raises - 4 Sets - 15 to 20 reps

4) Hanging Leg raises - 4 Sets - 15 to 20 reps


Six pack abs workout routine -  week 2 Exercises


1) Lying Leg Raises - 4 Sets - 15 to 20 reps

2) Ab cunches - 4 Sets - 15 to 20 reps

3) Sit ups  - 4 Sets - 15 to 20 reps

4) Abs Well Rollout - 4 Sets - 15 to 20 reps


Six pack abs workout routine -  week 3 Exercises


1) Reverse Abs crunch - 4 Sets - 15 to 20 reps

2) Rope abs crunches - 4 Sets - 15 to 20 reps

3) Oblique crunch - 4 Sets - 15 to 20 reps

4) Double Abs Crunch - 4 Sets - 15 to 20 reps

Six pack abs workout routine -  week 4 Exercises


1) Bent Cable crunch 4 Sets - 15 to 20 reps

2) Weighted Sit ups - 4 Sets - 15 to 20 reps

3) Hanging Leg Raises - 4 Sets - 15 to 20 reps

5) Side Plank - 4 Sets - 15 to 20 reps


So this is your 4 week best six pack abs workout routine but make sure that this abs workout routine will give you more benefits if you do your cardio workouts prior doing these abs workout because cardio workout will burn more fat and calories and will help you to make six pack abs 



Also make sure to eat health and balanced diet, avoid junk foods, oily stuffs, packed meals and eat high protein foods which will definitely help you to build your six pack abs quickly why? because to as I told earlier in order to see maximum results from your 6 pack abs workouts you must first lose your body fat and burn as much calories as possible 

so if you are eating lots of junk foods then you will have hard time to get 6 pack abs and this workout routine for abs will not give you quick results Thus I would recommend you to do your abs workout routines regularly along with cardio and weight training exerises and eat healthy high protein diet and I am sure that you will be extract most of this awesome abs workout routine



So this was the ultimate and best six pack abs workout routine if you have any questions or queries then don't hesitate to ask me via comments and I will be more than happy to help your out also don't forget to share this workout routines for abs with your other gym friends and family members so that they can also get the best abdominal section and last but not the least don't forget to subscribe to get more workout routines for men & women

Free Workout Routine Apps For Android,Iphone,Ipad,Blackberry

Workout routine app can be very beneficial to keep your fitness goals not matter you want to maintain good fitness or for weight training these wonderful free workout routine apps can become your personal fitness trainer, you must be using android, iphone, ipad or blackberry to play games and do phone calls , send text messages and various other activities but have you ever wondered that how you phone can help in your fitness goals

Read - Gym Workout Routine For Beginners

I am sure that you want to get fit body and shape but some times you don't know the good workout routines which you can do to achieve your fitness goals but these free workout routine apps can definitely help you to get all the necessary resources to stay fitness and healthy body So in this post I am going to share few best free workout routine apps for android, Iphone, Ipad or Blackberry which you can download


Best Workout Routine Apps Free Download For Android, Iphone, Ipad and Blackberry

Free Workout Routine App Android, Iphone, Ipad
Free Workout Routine App Android, Iphone, Ipad

Workout Routine App Android












Workout Routine App Iphone and Ipad









Workout Routine App Blackberry











If I have missed out on any best workout routine app then please let me know via comments also if you want your app to be mentioned over here then don't hesitate to post via comments or contact and I will be more than happy to include them in this list


So these are best free workout routine apps for android, Iphone, Ipad and Blackberry, I you like this post then please share with your friends and family members who don't know about these free workout routine apps and don't forget to subscribe to get more workout routine tips

Complete List Of Weight Training Exercises

Weight raining exercises are good to build muscles, size and strength but what are the best weight training exercises to build great body and physique so in this post I am going to share complete list of weight training exercises which is divided into upper body weight training exercises and lower body weight training exercises and this complete list of weight training exercises will be long to will be cover nearly all the exercises and workouts for each muscle groups

Read - Workout Routines for beginners

Men and women start doing workouts and think to get their body in the best possible shape while other people want to build muscles whatever is you goal this complete weight training exercise list will definitely help you to know all different kinds of weight training workouts for upper and lower body parts, if you are beginner then don't know all different workouts and exercises then this complete list will surely guide you to reach your fitness goals

Must Read - Full Body Workout Routines

Also newbie's often want to build muscles and get in better shape but they don't know various exercises they can do for each muscle group and this is were they don't extract all the benefits of doing workouts becuase to build better physique and body you must train your body parts and muscles with different exercises it's not like you are regularly doing only 1 or 2 exercises for each body parts doing variations is also very important to see better results and gains but don't worry this post will list all the best weight training workouts

Recommended - Gym workout routines

How ever in this post I am not going to get into much details about particular exercise that part will be covered in other posts so do subscribe to get the complete details about specific exercise


Best Weight Training Exercises List

complete list weight training exercises
Weight training exercises complete list

Upper Body Weight Training Exercises

List of best biceps exercises

1) Barbell curls

2) Dumbbell curls

3)  Seated Dumbbell curls

4) Dumbbell Concentration curls

5) Preacher curls

6) Hammer curls

7) Cable curls ( Cable Machine )

8) Incline Dumbbell curls


List of best triceps exercises


1) Barbell triceps extensions

2) Dumbbell Overhead triceps extension ( Single Hand )

3) Cable Pushdown ( Machine )

4) Close grip bench press

5) Dumbbell kickbacks

6) Bench dips

7) Parallel bar dips

8) Close grip push ups

9) Skull crushers


List of best chest exercises


1) Barbell bench press

2) Dumbbell press

3) Incline Bench press

4) Decline Bench press

5) Incline Dumbbell press

6) Dumbbell flys

7) Peck deck ( machine )

8) Cable Cross overs

9) Push ups

10) Incline Dumbbell Flys


List of best back exercises


1) Pull ups

2) Chin ups

3) T bar rowing

4) Barbell rowing

5) Dumbbell rowing ( single hand )

6) Seated cable rowing

7) Lat pull downs

8) Dumbbell shrugs

9) Barbell shrugs


List of best shoulder exercises


1)  Barbell shoulder press

2) Dumbbell shoulder press

3)  Arnold press

4) Dumbbell lateral raises

5) Dumbbell front raises

6)  Bent over rear dumbbell raises or flys

7) Seated barbell press

8) Seated dumbbell press


List of best abs / stomach exercises


1) Ab crunches

2) Hanging leg raises

3) Bench leg raises

4) Oblique crunches

5) Ab crunch machine

6)  Sit ups


Lower Body Weight Training Exercises


List of best leg exercises

Now leg exercises are mainly divided into 2 parts like quadriceps exercises and hamstring exercises so we will see them one by one


List of best quadriceps exercises


1) Barbell squats

2) Hack Squats ( Machine )

3) Leg press

4) Barbell lunges

5) Dumbbell lunges

6) Leg extensions ( machine )


List of best hamstring exercises


1) Barbell deadlifts

2) Barbell romanian deadlifts

3) Leg curls ( machine )

4) Good Mornings

5) Hyperextensions


List of best calf exercises


1) Standing dumbbell calf raises

2)  Seated calf raises ( machine )


So this is the complete list of best weight training exercises I hope you liked it and feel free to share with your friends and other gym members so that they can also know different types of weight training exercises and don't forget to subscribe to get more workout routines for men and women

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