Here is The 8 Week Beginner Workout Routine That I Followed

When I coming back from the gym for the very first time, I was looking for the beginner workout plan to follow over the internet. 

Fortunately, I found some great workouts but the information that I really looking there is less than I expected.

Then after, I learned a lot about the building my own workout routine for any beginner or advanced level.

After the some time, I finally figured out how to make workout routine which is not only effective but also easily adaptable by any beginner gym goers. 

So, today, I'll share my own workout routine that I followed when I was beginner.

Medical disclaimer


Just to be safe, please consult your doctor before starting the beginner weight training program. Weight Training guide will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.

Overview of Beginner Workout Program

The 8 week beginner weight training program is designed to: 

• Adopt your body to physical exercises
• train all of the major muscle groups
• Increase muscle maturity 
• Increase muscular endurance 
• Various training split as per your level

If you're not aware of the importance of beginner workout routine then let me tell you that it creates a strong foundation which you'll definitely in the upcoming advanced weight training programs.

You can understand the basic of exercise and how to perform perfectly without any flaws.

Without the perfect beginner workout routine, you'll ended up with nothing, just time waste and may be money on the supplements.

By the end of the program, you'll able to increase your strength, improved your stability and core strength and overall fitness.

This program is divided into four micro-cycles, each one lasting for two weeks.

The first two micro-cycle is based on of-course full body training but with the little difference in the second micro-cycle. 

The Last two micro-cycles focus on the splits training, which means you can focus more on individual body-parts.


Who can Follow This Program?

• Beginner
• A person who want to improve his/her overall strength
• Lifters with less than three months of consistent weight training experience

Instruction of Workout Routine

• first thing first, make sure you'll do at-least 10 minutes of warm-up followed by workout and the cool-down at the end of the workout.
• You could do squat, push-up and pull-up as a part of warm-up but not more than 10 not compulsory 
• When you're doing any exercise for the very  first time, you should know the proper form of the exercise. there are plenty of how to guide over the internet. Make sure to check them out.
• Each micro-cycles are last for two weeks, so whenever you feel, you should change weight, change it and set it to the weight, where you found reps are challenging.
• Order is very important for the effectiveness of workout. So follow it, as per described. 
• Mind-to-muscle connection has been proven for improving strength and muscle mass. So learn how to do it during beginner phase.
• There are many alternatives of each exercise and you can do it but I suggest you to don't show your back to the exercise if you failed in performing it. 
• Try to get help from experienced lifers to understand the form of the exercise and learn it because in the future workout program, you may find difficulty in performing other advanced exercises. 
• After completing this beginner workout, make sure to take break for a week to de-load, in that you can do a light exercise.

Micro-cycle 1: Full-Body Circuit (2 Weeks)

• For micro-cycle 1, you will perform full-body circuit.
• complete 1 circuit/workout for 1st week and 2 circuit for second week per workout.
• Rest 20 to 40 seconds between each exercises.
• Rest 2-3 minutes between each circuit in the second week.
• Each workout should take 1 hour including warm-up and cool-down.

Micro-cycle 2: Full-Body Circuit (2 Weeks)

• For micro-cycle 1, you will perform another full-body circuit.
• Complete Each Workout every other day which means workout day followed by the rest day.
• complete 2 circuit/workout for 1st week and 3 circuit for second week per workout.
• Rest 20 to 40 seconds between each exercises.
• Rest 2-3 minutes between each circuit in the second week.
• Each workout should take 1 hour including warm-up and cool-down.

Micro-cycle 3: Upper/Lower (2 Weeks)

• From the name of the micro-cycle, you may guess how the workout will be: You will train all the major upper body parts in one workout and same for the lower body parts.
• This micro-cycle will be different than the full body circuit, you'll be doing some sets with each exercises.
• Recommended workout schedules: Upper/lower/rest and repeat.
• Rest 20 to 40 seconds between each exercises.
• Rest 2-3 minutes between each circuit in the second week.
• Each workout should take 1 hour including warm-up and cool-down.

Micro-cycle 4: 3 Day Split (2 Weeks)

• For micro-cycle 4, you'll perform train for 3 days in a week, each day you'll target different muscle
• Recommended workout schedules: workout-A/rest/Workout-B/rest/Workout-C or Workout-A/Workout-B/Workout-C and then rest and Start again
• Rest 20 to 40 seconds between each exercises.
• Rest 2-3 minutes between each circuit in the second week.
• Each workout should take 1 hour including warm-up and cool-down.

Take Home Message

I hope, you'll have what you're looking for in this article, there are many ways to manipulate any workout routine. this is just a one way.

This is the best beginner workout routine I ever followed and always recommend to my friends and clients.

If you're following any different beginner workout routine which may more effective than this, let me know in the comment section.

If you think, this routine can be useful to your beginner gym friends then don't forget to share it with them.

7 HIT workout That will Build Muscle and Strength

If you're doing a gym for a quite a long time, By now, you've probably heard about HIIT and HIT workout.

Or you also heard that HIT workout helps a lot in weight loss. 

Well, certainly, It's True!

Apart from helping in weight loss, HIT workout will also helps you to build strength and muscles.

However, there is a limitation in that, you should have proper diet regimen and if you have then you will see awesome improvements over a period of time.

In this article, I'll cover 7 HIT workout which includes 2 full-body and other 5 you can do for individual body part.

Difference between HIIT And HIT Workout

when I first heard about HIIT and HIT terms, I felt that both have equal meaning and same exercises.

But, that's not true!

So if you don't the difference between those two terms you should read this section.

HIT is stands for High Intensity Training.

HIIT is stands for High Intensity Interval Training.

There is only one difference between these both type of workout and that is rest period between sets.

In HIIT workout, you're supposed to do rest between two exercises or do very light intensity exercise for short period.

While in HIT workout, you're not supposed to do rest between two exercises from start to end.

Both type of workout will be difficult for you if you're a beginner or never done any high intensity exercises.

That doesn't mean you can't do these workout right?

But If you really want to do then I suggest you to take long rest period than usual or mention here but don't take too much.

In HIIT workout, most of the exercises people do is related to cardio and few strength exercises.

In HIT workout, all the exercises are related to strength training or resistance training. Apart from that exercises are intense than regular bicep curl or machine chest press.


Which Workout is more useful?


Now you know the basic  difference between them and you must be thinking that which is more beneficial. 

Right?

Well, the simple answer is both workout are useful in themselves.

It depends on you, whether you would love to do high intensity cardio exercises or high intensity strength exercises.

Several studies show that HIT workout can burn more fat and increase your strength and muscle gains over a period. 

Almost similar amount of studies also show that HIIT workouts are great way to burn fat.

7 Best HIT Workout for Building Muscles and Strength

#1 HIT Workout For Chest

1. Incline Dumbbell Press
2. Dips-Chest Version
3. Barbell Bench Press(Tempo: 5 Sec Up and Down for Each)
4. Push-ups(Go for Failure)

#2 HIT Workout For Back

1. Deadlift
2. TRX Back Raw or Barbell Bent Over Raw
3. Close, Normal & Wide Grip Pull-ups(5 reps each)

#3 HIT Workout For Shoulders

1. Single Arm Linear Jammer (How to?)
2. Side Lateral to Front Raise (How to?)
3. Smith Machine Shrug
4. Pike Push-Up or Handstand(Advanced People Only)

#4 HIT Workout For Lags

1. Single Leg Hamstring Curl
2. Glute Ham Raise
3. Single Leg Press
4. Box Squat
5. Wall-sit (How to?) 

#4 HIT Workout For Arms

1. Decline EZ Bar Triceps Extension
2. Dumbbell Floor Press
3. Push-up (Close Grip position)
4. Zottman Curl (How to?)
5. Supinated Grip Pull-Ups

#5 Full Body HIT Workout Version 1

1. Dumbbell Bench Press super-set with Push-ups
2. ATG Squats (How to?)
3. Single Arm Shoulder Dumbbell Press
4. Dips (Triceps Version)
5. T-Bar Rows
6. Barbell Curl (Wide, medium and Close Grip 10 reps each)
7. Single Leg RDL (How to?)

#6 Full Body HIT Workout Version 2

1. Romanian Deadlift from Deficit (How to?)
2. Weighted Pull-ups
3. Weighted Push-ups
4. Push Press (How to?)
5. Single leg Push-off (How to?)
6. Dumbbell Kick-Backs
7. Incline Hammer Curl (How to?)

#7 Full Body-Weight HIT Workout

1. Push-Ups(Wide, Normal and Close Grip 10 reps Each)
2. Australian Pull-Ups (How to?)
3. Supinated Pull-ups
4. Handstand (1 Min)
5. Pistol Squat (How to? )
6. Nordiac Ham Curls (How to?)

HIT Workout Description  

Now, you know HIT exercises for individual body part, full body and even body weight HIT workout.

But in order to have best results from these workouts, you should know the frequency, sets and reps.

• Frequency - Train only 2-3x per week.
• Moderate Volume - Generally 1-2 sets per exercise. 
• Sets - Complete one cycle of HIT workout and then repeat it for 2 times.
• Reps - 12-15

Now, there is one question remain, which is very important when it comes to doing HIT workout.

Should You Do these workout daily?

If you don't have time to do workout then I suggest you to do full body or body weight HIT workout for 3 times a week and accessory work if you needed.

If you've times to train at gym or at home, you can do HIT workout for different part everyday.

Make sure, you're following proper diet, sleep and volume, because at the end the results of HIT workout depends on it.

Every factors mention above have equal importance, if you choose wrong volume then you will failed in doing single HIT workout.

Take Home Message

There are many high intensity exercises for each and every body part, which you can combined to make HIT workout for single body part or for full body.

This HIT workout are the best in itself because I tried myself personally and gain awesome strength over a period.

Do you following any HIT workout? How's your experience with that? Let me know in the comments. 

If you want to add HIT workout, you're currently follow and very effective then also let me know in the comments.

The Best Dumbbell Workout Program That will Grow Muscle and Strength

Some people think that you need a gym access to build strength and muscle but that's not true.

Right? 

We all know that in order to shape your body and increase strength we only need some type of resistance exercises.

it could be anything like body-weight, dumbbell, resistance band, kettle bell.

Most people have access of dumbbell and that's why I'll explain the best dumbbell workout program that'll target all of your muscles and increase their size and strength.

Training Splits for Dumbbell Workout

• 3 times per week 
• 3 sets of 12-10-8 reps
• Rest: 30 sec 
• Exercise Level: Intermediate to advanced

Advanced Exercises For Dumbbell Workout Program

1. Shoulder: Side Laterals to Front Raise

Instruction:

• In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
• Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
• At the top of the exercise move the weights out in front of you, keeping your arms extended.
• Lower the weights with a controlled motion.
• On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
• Lower the weights to the starting position.

How to Video Version!

2. Chest: Offset Single-arm Chest Press

Instruction:

• Hold a dumbbell in the right hand with a strong grip and lie face up on a flat bench so that the top of the back is diagonal across the bench. 
• Hold on to the bench with the left hand above the head near the ear. Place the feet flat on the floor with the hips pressed up into the air, and so the right shoulder of the arm holding the weight is off of the bench. 
• Keep the hips steady and slowly bend the right elbow until it is below the bench then press the weight back up by straightening the arm over the centre of the chest.

How to Video Version!

3. Back: Renegade Row

Instruction:

• Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart.
• Start with the elbows bent and the chest down at the dumbbells. 
• Keep the body straight and flat while pushing the arms into the dumbbells to straighten them into the top of the push up position.  
• At the top of the push-up, press the feet into the ground and pull the right hand up to bring weight the chest. 
• Keep the elbow close to the rib cage. 
• Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk. 
• After doing a row with each arm, slowly lower the body to the floor for the next push up. 

How to Video Version!

4. Biceps: Zottman Curl

Instruction:

• Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
• Make sure the palms of the hands are facing each other. This will be your starting position.
• While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
• Hold the contracted position for a second as you squeeze the biceps.
• Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
• Slowly begin to bring the dumbbells back down using the pronated grip.
• As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
• Repeat for the recommended amount of repetitions.

How to Video Version!

5. Triceps: Dumbbell Floor Press

Instruction:

• Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
• Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasise triceps size and strength, or to focus on your chest angle your arms to the side.
• Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

How to Video Version!

6. Abs: Spell Caster

Instruction:

• Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
• Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
• Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
• Continue alternating, rotating from one side to the other until the set is complete.

How to Video Version!

7. Quadriceps: Bulgarian Split Squat

Instruction:

• Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 
• Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 
• Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

How to Video Version!

8. Hamstrings: Romanian Deadlift With Dumbbells

Instruction:

• Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. 
• Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
• Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. 
• This should entail a horizontal movement of the hips, rather than a downward movement. 
• The knees should only partially bend, and your weight should remain on your heels.
• Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. 
• Maintain an arch in your back throughout the exercise.
• When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.

How to Video Version!

9. Glutes: Transverse Lunge

Instruction:

• Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other and the arms straight down by the sides. 
• Keep the left foot pointed straight ahead (the 12 o’clock direction) while stepping back and out to the right side with the right foot and place it facing in the 4 o’clock direction. 
• As the right foot hits the ground push back into the right hip while reaching for the right foot with both hands. 
• To return to standing, push off the ground with the right foot and press the left foot into the ground to pull the body back to the centre and the feet back together.

How to Video Version!

10. Back-Legs-Shoulder: Man Maker

Instruction:

• Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells. This is your start position.
• Initiate the movement by kicking one leg back, then the other so that you're in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.
• Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.
• Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

How to Video Version!

Take Home Message

These are the best 10 dumbbell exercises that you can add in your dumbbell workout program.

Most of them are for advanced level gym going person but beginner can also do it after learning proper form.

If you know any other advanced level dumbbell exercises let me know in the comment section, I would love to add that in the list.

If you find these exercises useful, your friends will too, so don't forget to share with them.

Best Arm Workout On the Internet You Should Follow!

What was the first body-part, you'd been trained when you entered into the gym?

I know, what will be your answer!

It would be either chest or biceps. Right?

I did the same, in fact most man train arms first than other body-parts as it is considered as a most attractive body-part by most women.

However, after years and years of training, many people failed to gain their arms size due to some reasons.

What is the best way to train arms?

So, in this article, we're going to find out the mistakes most people did and how to train to build 21 inch arms with best arm workout.

This is the advanced level guide, but if you aren't at advanced level, change the volume of the set and it'll also work for you!

Read Related Article: The Ultimate Grip Strength Training Guide

Mistakes Most People Do

1. Ignore triceps

whenever you saw any bodybuilder(like below) posing superman pose, you may notice about his triceps definition. 

Because of proper development of tricep, his arms looks more bigger than any other athletes.

Most people focus on biceps to build huge arms but triceps has 2/3 portion in arms, bigger than biceps.

So, if you want to build huge and good-looking arms, focus more on the triceps than biceps.

2. Over-training

I saw plenty of people who do arms or biceps twice or thrice a week, however, they still don't have bigger arms, which they should have after the years of years training.

Training any muscle more will not help you to build more muscle mass because when you train any muscle more than its capacity, you'll ended up with increasing muscle endurance. 

And, in this case, we don't want to increase arm muscle endurance right?

If you want to build perfect arms, focus more on the triceps and do training for arms not more than twice a week.

3. Wrong Selection of Exercise

For having proper muscle definition, you should know about the exercise selection of each muscles.

Some people do more than 3 exercises for biceps, which is more than needed.

If you really don't know which exercise best for which biceps and triceps head or for any other muscle, make sure you check out exercise library by bodybuilding.com and ACE. 

Because when you train same muscle again and again, it will become strong but other supporting muscle will lack of development. 

So, choose those exercises only which target each and every head of muscles.

4. Change Exercise too Often

Changing exercise every week after seeing on YouTube or on the internet won't help you to build arms.

I agree there are lot of arm's exercises but you should stick with the exercises for at-least 6 to 8 weeks in order to see changes in your arm's size.

Muscle Anatomy of Arms

1. Biceps

Biceps consists of two muscle(P.S. most people know): The long Head and The short Head

However, there are not much to talk about biceps anatomy but there are something you need to understand in order to train them.

The long head is the longest head of biceps and it worked most when you do any compound movement of biceps like biceps curl. 

If you want to train long head, chose those exercises which stretch more of your biceps muscle thus, you'll train more of the long head than short head.

If you're lagging on the biceps peak then your short head is definitely lagging, for that chose isolation exercise which target only inner side of the biceps. 

The short head is the small than the long head so while choosing an exercise for bicep workout, choose one compound and isolation exercise for the long head and one isolation exercise for the short head.

Make sure you volume(reps x set x load) is enough to build huge biceps.

2. Triceps 

As same as the biceps, triceps name had been defined from the number of head it has. 

Triceps have three head: Lateral head, Medial head and the long head

Lateral head is the outer portion of the triceps and this is the muscle which develop horseshoes shape of triceps which all bodybuilder strive for.

The medial head of the triceps is found in the middle of the back portion of the upper arm.

The long head is the largest muscle of your tricep and you should focus more on that than other two heads.

Because while building triceps, this muscle has greater importance than other two heads.

If you want to build your own tricep workout, choose those two multi-joint exercises which hit long head and other two isolation exercise for the lateral and medial head each. 

So, 4 exercises are sufficient for the development of triceps, however, there are many things you can change with triceps workout.

There are lot of arms and biceps or triceps workout but here I'll give you the best 3 arm's workout for building mass in the arms.

Read Related Article: How to Build Huge and Muscular Forearms

Best Arm Workout For Mass 1

Triceps	Sets	Reps
Close-Grip Bench Press	4	12-15
Skull Crusher	3	12-15
Triceps Push-down (Rope)	3	12-15
One-Arm Reverse Push-down	3	12-15
Biceps
Barbell Curl	4	12-15
Dumbbell Hammer Curl	3	12-15
Preacher Curl	3	12-15

Best Arm Workout For Mass 2

Triceps	Sets	Reps
Parallel Bar Dips	4	12-15
Standing Barbell Triceps Extension	3	12-15
Cable V-Bar Push-down	3	12-15
Triceps Kickback	3	12-15
Biceps
Chin-Ups	4	12-15
EZ bar Curl	3	12-15
High-Cable Pully Curl	3	12-15

Best Arm Workout For Mass 3

Triceps	Sets	Reps
Decline Skull Crusher	4	12-15
Standing Dumbbell Triceps Extension	3	12-15
Pully Pushdown	3	12-15
Reverse Grip Pushdown	3	12-15
Biceps
Incline Dumbbell Curl	4	12-15
One Arm Low-Pully Curl (Behind Body)	3	12-15
Concentration Curl	3	12-15

Best Arm Workout For Mass 4

Triceps	Sets	Reps
Close grip Bench Press	4	12-15
Lying Dumbbell Triceps Extension	3	12-15
Bar Pushdown	3	12-15
Single-arm Reverse Pushdown	3	12-15
Biceps
Drag Curls	4	12-15
Barbell Curl (Narrow Grip)	3	12-15
Spider Curl	3	12-15

Best Arm Workout For Mass 5(Super-set)

Super-set Training	Sets	Reps
Barbell curl	3	8-10
triceps press-down	3	8-10
Preacher curl	3	8-12
lying triceps extension	3	8-10
Seated dumbbell curl	3	8-12
triceps bench dip	3	8-12

 After seeing this much of arm workout, you may be confuse which one to choose right?

Don't worry, each and every workout is best in itself and hit all the heads of both biceps and triceps.

So, you can follow any of the arm workout, make sure you follow this arm workout for 6-8 weeks, in order to see changes.

Final Thoughts

Building a huge arms is often difficult thing but if you're consistent and stick to one workout plan, you'll see some changes in your arm's sizes.

So, stick to one arm workout and don't do the mistakes I explained earlier in this article.

I hope, you'll follow this workout plan and see some major changes in your arm sizes.

if you found any difficulty in following exercises or have any doubt then let me know in the comment section. 

I would love to know what's your current arm size and how you achieve them?