Workout can be done either in gym or playground or park. It simply means – doing exercise and burning the calories.

If you want to gain muscles – Gym should be preferred.

If you want maintenance or to lose fat– Jogging/Running is enough.


Workout is simple. There are only basic rules which you have to follow. People had make it complicated just to make more business.

Costly Gym. Costly Trainers. Costly Nutrition.

Wherever you go for training and nutrition, make sure you should get the results.

Trainer and nutritionist only can guide you. Task and mission will be of yours.


Workout Basics

Before going to gym, you should know reps, sets and type of training.

Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions. You need to do at least 10 to 20 sets per muscle group.


Workout Training

I have listed few popular types of training. For better results, vary your routine every 4-6 weeks. As your body adapts to stress, the benefits of weight training will begin to diminish. The only way to prevent this from happening is to change things up, such as by increasing weight and changing exercises.

Pyramid Training:

This is training which we all do the most. It starts with lighter weight first and then gradually increasing the weight. Number of reps also goes on decreasing as we move from lighter weight to heavier weight.


Reverse Pyramid Training:

This is training which many of us do rarely. It starts with heavier weight first and then gradually decreasing the weight. Number of reps also goes to increasing as we move from heavier weight to lighter weight.


Super set:

This set can be done when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each superset is complete, then rest for one and a half to two minutes to recover. In supersets, you can combine only two exercises.


Giant set:

This set is the combination of three or more set of exercises with less than 60 seconds rest in-between the exercises.


Drop sets:

This set will let you to perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure.


Workout Tips

Always remember, there are pre-workout and post-workout task which need to be followed for better results.

Warm-Up -> Workout -> Stretching

To warm up your body, you have to do dynamic stretching, jumping and 2-3 minutes cardio.

Workout should be last 45 to 60 minutes and not more than that.

Post workout you have to do static stretching to release muscle tensions.


Workout Types

Workout can be done either by compound exercise or with isolation exercise.


Compound Exercise:

It is the best exercise to increase body strength. It targets two or more muscle groups. If you are a beginner, you have to concentrate more on compound exercise.

Ex. Push-ups, Pull-ups, Bench-press, Deadlift, Squats are termed as compound exercise.


Isolation Exercise:

This exercise targets one muscle group. When you progress and find there are few areas which are underdeveloped, you then want to target those muscles group, without involving another. At that time isolation exercise plays a good role.

Ex. Preacher/Concentration Curls, Overhead Triceps Extensions, Leg Extensions, Leg Curls, Seated Calf Raises.


I have classified workout as upper body and lower body. Both are essential for overall body building.


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