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when to do pushups ? daily pushups is that ok ?


Lets begin  with introducing you with pushup

What is pushups ? how to do pushups ?

A push-up is a total-body functional movement execerise  that help you to  increase strength and has the added benefit of engaging the core and lower body. Since it’s a body weight exercise, it can be done just about anywhere at gym ,floor,gardan,home .

Pushups is one of the workout that help you in buiding chest ,triceps and biceps as well.

They are also used as common form of punishment used in the military, school sport, or in some martial arts disciplines.

How to do pushups ? pushups for beginners.

Begin in a plank position with your arms straight, Your shoulders should be over your wrists and your body should form a straight line from head to toe.

At this plank position keep you straight

(a). Next, slowly bend your elbows and lower your chest towards the floor

(b). Then, press upwards back to plank position

(c). Completed

makeup with 3 sets

Set 1               10 pushups

set 2                 8 pushups

Set 4                6 pushups

Day by Day increase the number of pushups to make yourself strong in doing pushups .

When to do pushups daily pushups is that ok ?

What Happen If You Do Push-Ups Every Day | Good or Bad?

When you do exercise for particular muscles part  of body for example : chest , pushup,shoulder or pullups. each muscles need some time to get recovered / repaired , the speed of repairing can be increased by in taking more number of proteins.

So When you are training your muscles the muscle get tear , so the muscles need to get repaired and it need time to get completed recovered . so there must be some period of break time for each trained muscles. there fore in short  we must give time for each muscles.

The primary focus of pushups is on Chest , triceps ,shoulder

if you are training pushups daily then it might be wrong  thing you are doing at you gym . you might ask me what is wrong in daily  < pushups > ??  ,  the wrong here is that your are activating all the muscles that effects by pushups and you are not giving time for that muscles to get recovered . therefore that muscles that you are training daily will not grow soon .

so i have cleared your dought.

When should i do pushups ? 

the best time to do pushups workout is when the day comes for example :  do pushups when day routine is chest , and triceps or shoulder  , this is the best time to train you chest muscles by doing pushups.


5 Best Chest Exercises For Building Muscle



5 Best Chest Exercises For Building Muscle

Here are our top 10 pec-building picks. here are our top 10 chest-building exercises, ranked in no particular order.

1. Barbell Bench Press


You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight, This Barbell Bench press is easy to left heavy weight easily then that of dumbell press.There are plenty of bench-press programs you can follow to increase your strength.

start of your chest workout for heavy sets in lower rep. you can use weight up to 30 kg if you are beginner , then after day by day increase the weight .

set 3

10 kg    20 rep (on both side i.e total 20 kg)

12kg      15rep (on both side i.e total 24 kg)

15kg      10rep (on both side i.e total 30 kg)

2. Flat Bench Dumbbell Press


With dumbells press, each side of your body must work equally , dumbbells are harder to control than a barbell. Flat dumbbell presses allow you to hoist a fairly heavy weight

start of your chest workout for heavy sets in lower rep ranges.

if you are working with Barbell bench we usually dont recommend to work with dumbell press .

which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle

set 3

5 kg    20 rep (on both side i.e total 10 kg)

7.5kg      15rep (on both side i.e total 14 kg)

10kg      10rep (on both side i.e total 10 kg)

3. Seated Machine Chest Press

Seated Machine Chest Press

The machine press has some unique benefits.it’s easier to slow down the repetition,Stack-loaded machines are also great for quickly doing dropsets.EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations

you should do  machine exercises at the end of your workout . for those who are here to build muscles ,machines give you a greater chance to pump.

set 3

15 kg    20 rep 

20 kg      15rep 

30 kg      10rep


4. Dips For Chest


Dips is excerise to train our chest , as it also effect on triceps .

how to do : 

Put your feet up behind you,

lean forward as far as possible and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.

If you’re strong, this lower-chest move makes a great finisher; if you’re not, you can do it earlier in your session. It makes a great superset pairing with push-ups for a big pump at the end of your workout.

sets 3 

8 dips reps

5 dips reps

4 dips reps 

5. Incline Bench Cable Fly



Do this Excerise as shown in pics  .

It’s an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise’s full range of motion. If you’ve got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.

Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12).

sets 3

15 reps  10 kgs

10 reps 15 kgs

8 reps 20 kgs

Top 5 protein Supplement for Muscle Growth



Top 5 protein Supplement for Muscle Growth.

Protein supplement  Helps you in recovering Muscles cells , protein supplements also helpfull  to make bones strong, hair . consisting of one or more long chains of amino acid residues. Proteins perform a vast array of functions within organisms

  • Dietary supplements
  • Bodybuilding supplement
  • Protein bar

1 . Gold Standard 100% Whey 

on whey protein

Gold Standard 100% Whey

24g of Whey Protein with Amino Acids for Muscle Recovery and Growth*
Muscle Building Whey Protein Powder.
Whey protein isolates are the purest form of whey and the main ingredient in Gold Standard 100% Whey.
Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without making Gold Standard 100% Whey the standard all other proteins are measured against.
Amount of nutrition per serving 
serving size scoop (30.4gm)
Calories                120
Fat                         1.5g
Cholesteral          30mg
Sodium                 60mg
sugars                    1g
Protein                  24g
calcium                 10%
Iron                        2%

2 .Syntha-6

syntan-6 whey protein


22g of an Ultra-Premium Blended Protein Formula for Use Anytime, Day or Night
Formulated with 10 Grams of Essential Amino Acids Per Serving
Amount of nutrition per serving 
serving size scoop (30.4gm)
Calories                200
Fat                         6.2g
Cholesteral          55mg
Sodium                 180mg
potassium            180mg
sugars                    1g
Protein                  22g
calcium                 15%
Iron                        2%

3. Pro JYM

JYM Whey protein


Amount of nutrition per serving 
serving size scoop (30.4gm)
Calories                140
Fat                         2.5g
Cholesteral          15mg
Sodium                 120mg
potassium            115mg
sugars                    2g
Protein                  24g
calcium                 40%
Iron                        3%

4. ISO 100

ISO100 protein

ISO 100

Hydrolyzed 100% Whey Protein Isolate

Amount of nutrition per serving 
serving size scoop (30.4gm)
Calories                110
Fat                         0g
Cholesteral          10mg
Sodium                 160mg
potassium            100mg
sugars                    1g
Protein                  25g
calcium                 10%
Iron                        0%


5. NITRO-TECH 100% Whey Gold

nitro tech whey protein
Nitro-tech 100% whey protein 
Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein
Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate
Amount of nutrition per serving 
serving size scoop (30.4gm)
Calories                120
Fat                         2g
Cholesteral           65mg
Sodium                 150mg
potassium            100mg
sugars                    2g
Protein                  24g
calcium                 10%
Iron                        3%


how to lose weight by jogging


how to loss weight by jogging

Let Me Introduce you with Jogging

Defination of Jogging

Jogging is a form of  running at a slow speed. The main intention is to increase physical fitness with less stress on the body, or to maintain a steady speed for longer periods of time. Performed over long distances,One definition describes jogging as running slower than 6 miles per hour (10 km/h).

Jogging Benefits

According to a study by Stanford University School of Medicine, jogging is effective in increasing human lifespan, and decreasing the effects of aging. 

While jogging on a treadmill will provide health benefits such as cancer prevention and Weight loss.

Jogging prevent your from Heart Desease like  Heart attacks , Blood Pressure,

outdoors jogging  can have the additional benefits of increased energy and concentration. Jogging outdoors is a better way to improve energy levels and advance mood than that of  using treadmill at the gym.

It also prevents muscle and bone damage that often occurs with age, improves heart performance and blood circulation and assists in preserving a balanced weight gain.

Jogging Improves Mental Fitness .

Ok So lets Start with

How to Lose Weight  by Jogging ?

Morining Jogging

If you want to lose weight, Early morning  jogging is one of the most effective exercises, as Jogging burns most of the calories then that of any other cardio excerises, jogging is the best excerises to  get lean fit body.

Step 1 : Set your goal for weight loss

Keep record of your weight each week to see your progress.

lossing about 1 to 2 lbs weight per week is best sign of having good Jogging roal you weight ,

Lossing One pound is equivalent to about burning 3,500 calories, so if you burn 500 more calories than you consume each day, you will lose about 1 lb. in a week.

Step 2 : Set time for Jogging program

Follow a regular running program of 30-minute jogging sessions. continously run for 30 minute without stoping , is you feel tired running(jogging) take a rest by walking ( keep in mind : dont sit to take rest ) , and every day increase the amount of running by adding 5 min more.

You should jog three to five times a week,

during the first 20 minutes of your jogging session, you’re only burning calories from the food you consumed that day.

there after 20 minute  you body will start burning calories present in you body fat percentage  (remember to keep your heart rate up so that your body will start burning stored fat as fuel)

Step 3 : Your intensity is to burn calories 

You can increase your intensity by running faster.

A 150-lb. runner who runs at a speed of 6 miles per hour for 20 minutes, for instance, burns about 228 calories.

If he/she steps up her pace to run at a speed of 8 miles per hour for the same amount of time,

He/She will burn more calories — 306.

Things You’ll Need for jogging

  • Comfortable running clothes
  • Running shoes
  • Timer or running watch
  • Heart Rate smart watch
  • pedometer checker (steps counter)


What is Circuit Training ? What are Benefits of Circuit Training ?


What is circuit training?

first of all  Circuit training is a form of body conditioning or endurance training or resistance training using high-intensit , and it also  targets strength building or muscular endurance.

Circuit training involves doing a set number of exercises, back-to-back in quick succession, for rounds — or “circuits.” The rest time between circuits is generally very low, and the rest time between exercises is ideally non-existent.

This is a high-intensity form of training which can be done with machines, free weights, or body weight. A basic circuit training routine could be something like 20 pushups, followed by 20 squats, then 20 burpees, rinse and repeat for 10 rounds as a result.

The program was developed by R.E. Morgan and G.T. Adamson in 1957 at the University of Leeds in England.

 Health benefits of circuit Training

Health benefits of circuit Training

What are the benefits of circuit training?

Circuit Training  a classic form of HIIT (High-Intensity Interval Training).

HIIT  has been shown to be effective at promoting fat loss, is known to boost aerobic and anaerobic fitness significantly, significantly lowers insulin resistance(reducing the risk of Type 2 diabetes), and increases muscle mass.  circuit training in the weights room include that it allows you to get your workout done in a hurry — typically no more than 20 minutes for a full body session.  don’t need to spend an extra 30 minutes on a treadmill once you’re done lifting.

Create your own circuit training routine

The idea of a circuit training session is essentially to get a full-body workout in a hurry,

Your circuit training routine can include any combination of exercises you like, for as many rounds as you think you can manage. The key is in moving directly from one exercise to the next, and keeping your rest breaks between circuits as short as possible — around 30 seconds.

Here are some exercise  circuit training workout.

  • Cable chest press
  • Cable rows
  • Seated chest press machine
  • Dumbbell chest press
  • Dumbbell bent over rows
  • Leg press
  • Dumbbell overhead press
  • Chin-ups
  • Push-ups
  • Dumbbell lunges
  • Smith machine squats
  • Lat pulldown machine
  • Dumbbell flyes
  • Bodyweight jump squats

Here is the Best Example For Circuit Workout Training.

Best Testosterone Boosters Supplements




I’ve tried a lot of supplements in my 8 years in the gym.

Protein supplements, pre-workout supplements, fat loss supplements, and, of course, muscle building supplements.

So let’s start with debunking three of the most popular muscle building supplements out there…

The  Best Testosterone Boosters Supplements |  Muscle Building 

The following    Testosterone supplements are perfect and best  examples of this.

Testosterone Boosters

best Testosterone-Boosters

The hormone testosterone plays an important role in men’s health. For starters, it helps to maintain muscle mass, bone density, and sex drive. Testosterone production is at its highest in a man’s early adulthood and drops a little bit each year thereafter.

When the body doesn’t produce the right amount of testosterone, the condition is called hypogonadism. Sometimes it’s called “low T” as well. Men diagnosed with hypogonadism can benefit from testosterone therapy. Therapy isn’t usually recommended, however, if your testosterone levels fall within the normal range for your age.

Here are some Testosterone Boosters Supplements   Which you can Buy.

1. Grizzly Nutrition Alpha Synth Testosterone Booster 

Grizzly Nutrition Alpha Synth Testosterone Booster

To Buy or Check Details Follow Link Below

Grizzly Nutrition Alpha Synth Testosterone Booster – 50 packs/day stack (Sweet Lime Flavour)

  • Important Note : Don’T Take 1 Full Pack (5G) At Once/In A Single Serving. Split 1 Pack Into 2 Servings (2.5G Morning & 2.5G Evening).;Important Note : Contains Natural Minerals & Botanical Extracts Which Are Not Completely Water Soluble (Won’T Dissolve Completely In Water) But Is Digested Completely In The Body
  • Important Note : Contains Vitamin B2 (Which Naturally-Temporarily Causes Bright Yellow Urine) Which Is Safe & Normal. Make Sure You Are Well Hydrated(Drink More Water )
  • Improved Immunity, Improved Sleep, Relieves Stress And Powerful Antioxidant, Energy, Vitality, Testosterone Booster, Muscle Growth And Muscle Building.Balances Hormones.;Anti Inflammatory, Energy, Vitality, Strength

2 . MuscleBlaze Test Pro – 60 Capsules

MuscleBlaze Test Pro

To Buy or Check Details Follow Link Below

MuscleBlaze Test Pro – 60 Capsules

  • Muscleblaze test pro is a scientifically dosed capsule of proven herbal extracts for improving testosterone level in men
  • Muscleblaze test pro serves potent extracts of herbs and a micro-nutrient, such as fenugreek, safed musali, ashwagandha (withania, gokhru, talmakhana and boron)
  • Fenugreek present in test pro boosts testosterone and is a natural way to build muscle mass
  • 50Mg gokhru (tribulus terrestris) increases the body? 
  • natural testosterone level and has positive effects on libido

3. Wow Testoboost For Strength, Recovery, Muscle Management 

Wow Testoboost For Strength, Recovery, Muscle Management

Wow Testoboost For Strength, Recovery, Muscle Management & Boost Performance 60 Capsules 


  • 60 capsules per pack. Every single WOW Testoboost Capsule delivers 550 mg of a premium blend of 6 potent herbs – Tribulus terestetris, Mucuna pruriens, Withania somnifera, Cordyceps sinensis, Shatavari &Tinospora cordifolia
  • Each of these 6 herbs is clinically proven and traditionally trusted for boosting male hormone testosterone levels in blood and increasing male energy.
  • Regular intake may help increase workout stamina, boost lean muscle building, reduce recovery time and accelerate fat burn
  • 100% vegetarian, gluten-free capsules. Totally free of binders, fillers or additives


6 Best Triceps Workouts For Men & Women



The triceps brachii muscle (Latin for “three-headed muscle of the arm”) is a large muscle on the back of the upper limb of many vertebrates. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).The triceps is an extensor muscle of the elbow joint and an antagonist of the biceps and brachialis muscles. It can also fixate the elbow joint when the forearm and hand are used for fine movements.

The Beginner’s Guide to Building Muscle and Strength


Building Muscle and Strength

Get Big



Boost Your Biceps Workouts With These 5 Exercises


Anatomy of the Biceps

The muscle most prominent when someone flexes their guns in the classic “which way is the beach?” pose is the biceps brachii. It belongs to a group of muscles comprising what’s called the anterior compartment of the upper arm. There, you’ll also find the brachialis and the coracobrachialis. We’re going to focus on the first two, which are the prime movers in bending, or flexion, of your elbow.

The biceps brachii is by far the larger of the two flexors, but the brachialis, located underneath it toward the outside of the upper arm, is actually the stronger flexor. That’s due to its proximity to the elbow, making it the prime mover during a biceps curl.

While stretched over the humerus, the biceps brachii isn’t actually attached to it. It’s comprised of two heads — short and long — that flex the arm at the elbow and the shoulder, as well as rotate, or supinate, the hand into a palm-up position. Both heads attach at the scapula, fusing together toward the bottom of the humerus at the upper forearm.

The two muscles are so intermingled, any moves you would perform to hit your biceps brachii will also qualify as brachialis exercises.

How Long Should I Workout?


“How Long Should I Workout?”

How Long Should I Workout is one of the most commonly asked questions among gym goers, and depending on who you ask – the answer can vary greatly depending on what your goals are, how much available time you have, how old you are, what your workouts consists of, and what your current fitness level is.