Beginner Guide to Workout

Every champion was once a beginner, the only thing that makes them different is dedication and will to never give up. Many people every year just make resolutions to take on fitness and be fit. But just like any other wish list, it remains unchecked. Working out is not a difficult task, but not knowing proper way to workout is definitely dangerous. Everyone needs a detailed guide to properly workout, specially beginners. This beginner guide to workout will serve as a base to boost the confidence of any beginner out there. Just remember to never give up, rest of things will sort themselves up.

Beginner Guide to Workout

Beginners Workout

Everybody is different, the muscle attachment and length, every thing is different. Though everyone seems to be doing every exercise they can, you definitely want to start from the very beginning. Once your foundation is strong, the frame you will put on it will definitely be strong and well suited.

Getting used to

First thing first, you need to get used to the techniques first. The exercise though being the natural movement for your muscles, you body is not ready for high resistance yet. Get used to the basic exercises, body weight first.

Perform body weight exercises like squat, pull up, push up etc. These exercises are very basic yet very important for the foundation. It will work all your big muscle group like shoulder, chest, back, leg etc. Give some time to getting used to first.

Beginner Guide to Workout


Being Familiar with Machine

Machines are your best friend during first phase of your training. These machines are designed to work every muscle group in specific way. Using machine will make it easier for you to remember the pattern or form of exercise. Relying too much on machine is not advised as well, but being beginner, its alright.

You will find machines like flat machine press, preacher curl, cable machine, pec dec fly, seated cable row, shoulder press, etc. all of them work certain muscle. Learn the form correctly and make your body used to the movement. Once you correct your form, you can start with free bar version.

Strength comes first

Whatever your goals are, strength comes first. The beginner guide to workout emphasizes on building strength first than building physique. The reason is simple, without adding strength, you cannot progressively overload your muscles. If you don’t overload your muscle, you will not add muscles as significantly as you need to.


Strength building exercises are all the compound exercises in every body part. Compound exercises are those which involve more than one muscle group to perform the exercise. Like deadlift, it involves lats, traps, delts, legs, etc. main muscles to complete one repetition. Bench press, squats, shoulder press etc. are few of the compound exercises.

Know your goal

Building strength is one thing everyone needs to have in list. You need to have specific goal in your fitness journey. Decide what you want out of the workout session. You might just be after building strength or physique, you might be after bodybuilding or just workout to remain fit. Every goal of yours will have definite set of exercises and techniques.

Like for the power lifting, you need longer rest period with lesser repetition, body building has its own preferences etc. So, having a goal in mind will help you choose set of exercises for you.

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Be Consistent

One of the main thing that you need to be doing is being consistent and focused on your goal. Arnold would never have been successful if he was on and off exercise every now and then. Making fitness a new year’s resolution won’t help you achieve the thing you are looking for. Have a workout plan for yourself and stick to it. It doesn’t mean you don’t need to experiment, the basic theme of similar exercises are same, only the movement are different.

Beginner Guide to Workout

Make your diet right

Diet is everything that can go wrong for your fitness. You don’t need to be extremely strict when it comes to diet if you are just working to be fit, else pay good attention to what goes in your mouth. Eat according to your macros and daily needs. Eat clean and avoid sugary and fried food as much as you can.


When these points are just right, everything will eventually fall in its place. Being fit shall never be a choice, but obligation. If a person in family seeks fitness, everyone else will eventually bend towards the same fitness. Being fit is for your self and no one else. This beginner guide to workout will help you start your workout journey. Once you figure your way around how things work, you will not any more need this beginner guide to workout. Best of luck with your fitness regime.


Best Oblique Exercises

Abdominal muscles or commonly known as “Abs”, are in high demands by whoever is involved in fitness aesthetically. But the abdominal muscles alone cannot give the crisp look. All the supporting muscles when contribute equally to the look, even average looking person looks shredded. The only muscle that will give you the illusion of being shredded even before having visible abs are “Obliques”. Oblique muscles run diagonally on the side walls of the abdominal muscles. These muscle will give you the crispness in the abs even before you have actual visible abs. Some of the best oblique exercises are given in the post forward.

Oblique Muscles

There are basically 2 types of oblique muscles, external obliques and internal obliques. They run on the side walls of the abdominal muscles.

Best Oblique Exercises

External Obliques:

External obliques extends from lower half of the ribs to the pelvis. It helps rotate the trunk, also it pulls the chest as a whole and helps contract the abdominal cavity.

Internal Obliques:

This muscle is situated right below the external oblique. Internal obliques extends from the lower end of the rib-cage, rectus sheath and pubic crest. This muscle supports the abdominal wall, rotates and turns the trunk, helps in forced respiration and also raising pressure in abdominal muscles.

As a whole, obliques are major muscles in keeping the trunk area stable and help in the rotation movement.

Best Exercises for Obliques

Some of the best oblique exercises are as follows.

Air Bike or Bicycle Crunch

One of the easiest yet benefiting exercise in the list is bicycle crunch. It is easy and you need not do a ton of crunches in this exercise. It mimics the twisting motion of the body.

Best Oblique Exercises

    • Lie flat on the floor facing upward.
    • Keep you hands behind your head straight.
    • Keep your legs straight and core tight.
    • Bend your 1 leg and bring it towards your core.
    • Rotate your upper body towards the bent knee.
    • Try touching your knee and elbows on the opposite sides.
    • Continue the slow and controlled reps till you feel the burn.

Russian Twist

Another great exercise is the russian twist among the best oblique exercises. It mimics the upper body rotation, ultimately working out the obliques.

Best Oblique Exercises

    • Sit down on the ground with your knees bent.
    • Carry a small weight for extra resistance.
    • You can plant your feet underneath a table or something, or just keep it on the ground.
    • Suspend your upper body making angle greater than 90.
    • With weight in hands, twist your straight arms from side to side.
    • Perform slow and controlled reps.

Side Bridge

Best Oblique Exercises

    • Start with the side plank position.
    • Holding on the side plank position, let your hips dip down and back up.
    • Perform the slow reps on each side.
    • It will help strengthen the obliques.

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Seated Barbell Twist

The key thing you need to take care of is not to overload the bar and perform the slow controlled reps.

Best Oblique Exercises

    • Take a medium length barbell behind your neck.
    • Keep upright torso and slight arch in the back.
    • Keep you back straight and head looking forward.
    • Now twist your upper body from left to right keeping head straight.
    • Hold the stretch for a moment and return to starting position.
    • You might not need to add weight to the bar or can just add small weight.

Windshield Wiper

It falls on the tough side of the exercise. You need to have proper mobility in your pelvis and control over your movement to perform this exercise. You can either do it on the floor or hanging from the bar. Best Oblique Exercises

    • Lie down on the floor facing upward.
    • Raise your legs straight towards the ceiling making 90 degree with your upper body.
    • Open your arms outwards to make a stable base.
    • Slowly lean your feet to either side of the body.
    • Continue till you feel right or meet the floor.
    • Return to the starting position and do same for other side.
    • Perform the movement as windshield wiper hence the name.

Wood Chopper

It mimics the movement of cutting the tree with axe in diagonal direction. This is done with cable of weight.

Best Oblique Exercises

    • Grab a cable or plate.
    • On cable, keep the cable position high up your shoulder.
    • Grab the cable with both hands and stand facing away from the attachment to the side.
    • Pull the cable from upward position to the ground on the opposite end.
    • Hold the contraction and the stretch.
    • With weight plate, bring the weight up above your head diagonally in controlled way.

Take Away

Oblique muscles are easy to train and develop, yet requires hard work. Few of the best oblique exercises are discussed in the post. These exercises can fit into the schedule of any level athlete from beginner to intermediate to the advance. Just give enough time and effort and have patience, you will be ripped and shredded in no time.

Bicep 21 Curls

Biceps are the most desired muscle by any individual out there. Whenever anyone is asked to show their muscles, they raise their arm showing biceps. Among all other muscle, biceps are the most visible muscle group. Men look muscular with huge biceps in cloth. Among all other bicep exercises, bicep 21 curls is by far the most productive and beneficial exercise.

Bicep 21 Curls

Biceps Anatomy

Biceps have 2 muscle group, biceps brachialis and biceps brachii. Brachii is 2 headed muscle, long head and short head. Biceps brachii attaches from shoulder to elbow while brachialis is a small golf ball shaped muscle on the outer side of arm.

Bicep 21 Curls

The function of the biceps is elbow flexion, forearm supination, and shoulder flexion. In general terms, it is key to lifting, pushing and pulling. While everything that you potentially do crosses shoulder joint every moment, having healthy and strong arms is must. It not only removes excessive stress from the joints, it ensures healthy and synchronized movements as well.

Most Beneficial Bicep Workout

Biceps curl is one of the old-school and go to exercise for the bicep development with a catch. During bicep curl, we are strongest at the bottom and weakest at the top. We can change this perception by just tweaking it a little following bicep 21 curls.

Bicep 21 Curls

Follow these steps for the bicep 21 curls.

    • Grab a weight that you can handle for 21 reps.
    • Start from the top half of the moment.
    • Lower the weight from the top position till half way down.
    • Continue for 7 reps.
    • Do full 7 reps next.
    • Do the lower 7 reps to finish.

21 Curls Variation

Though 21 curl is straight forward 21 reps of upper, lower and full reps, you can add variations every now and then.

Dumbbell Bicep 21 Curls

Dumbbell variation of 21 curls gives you freedom of movement as you are not bound by a bar. In dumbbell version, you can as well do the alternate version of the workout. Just grab a suitable weight and do the exercise as mentioned above.

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Cable 21 Curls

Cable version of the 21 curls has a potential benefit of resistance throughout the movement. Continuous resistance means you will feel same weight at every position in the curl.

21 Curls With Different Weight

Whether with the dumbbell or barbell, you can perform this exercise variation. As we are weakest at the top and strongest at the bottom, we can alter the weight. Alter the weight with heaviest at the bottom, lighter with the full reps and lightest at the top movement. This way, we can create a consistent resistance during the exercise.


The term “Old is Gold” no wonder holds true. Every newer exercises has the same form of doing them. The difference is just the technique behind them, the mechanism is same. Bicep 21 curls is the variation of the same old bicep curl, difference is it targets the muscle with same intensity at every position. Give this exercise a try and I bet you won’t regret. Special thanks T-nation for the references.