Dumb eel

 Recommended experience in training - 1 year and above Total Number of Sets - 20 Approximate duration of workout - 90 minutes Type of Workout - Strength and Hypertrophy Exercise 01 :- Incline Bench Press Perform 7 Sets of 4-6 Reps with 120 seconds rest in between. Exercise 02 :- Pec Deck Flies Perform 4 Sets of 8-12 reps with 60 seconds rest in between. Exercise 03 :- Incline Dumbell Press Perform 4 sets of 6-8 reps with 120 seconds rest in between. Exercise 04 :- Dips Perform 4 Sets of 12-15 reps with 60 seconds rest in between.

 From the past year or so, people suffering from heart diseases has increased rapidly, especially in India. The more astonishing fact is that, celebrities who are known to promote health and fitness have succumbed from the same. Puneeth Rajkumar ( Aged 46) Siddharth Shukla ( Aged 40) Raju Srivastav (58) Siddhant Vir Suryavanshi (46) And many known people have died unfortunately from the haunting cardiac arrest/heart attack. Almost all the people listed above have had the attack in the gym while working out.  Many parents nowadays are against their children joining the gym. However, this is utter rubbish. Professional  cardiac professionals have asserted the same. Exercise is a known care for many diseases, not a disease, that must be evident. REASONS FOR DEATH OF FIT LOOKING ACTORS:- Use of steroids/PEDs Genetic disorders Excessive use of caffeine and energy drinks Late Night Workouts Poor sleep routine The above causes have been cited by well known doctors.

  Today, I will share my journey from standing 5'6" tall at the age of 14 to 5'10" at the age of 20. Going by the popular opine, I was literally not even a bit scared of stunted height growth when I joined gym with a average or below average height of 5 foot 6 inches at the age of 15. I was really into exercises which put stress on the spine which is the main component through which height is determined.  Talking about my height genetics, it is not great to be honest. My father stands 5 foot 3 inches tall and my mother a mere 4 foot 11 inches. So, I really started to get insecure about my height at the age of 16 by which I stood 5 foot 7 inches tall. I started following certain things as listed below to increase my height to some extent:- -Stretch right after waking up. -Avoid tea or coffee as much as possible. -Play sports which involves jumps like high jumping and long jumping. -If you go the gym, avoid overhead exercises till the age of 20-21. -Sleep adequately. -D

 Gaining weight is proving to be a major goal for many skinny individuals. However, the task is not as difficult as proclaimed. For example, I was a super skinny dude till I fully understood some nutritional and training principles acclaimed by the old school bodybuilding era. At the age of 14, I stood 5 foot 6 inches and weighed about 46 kilograms with visible abs. For image reference of my body kindly visit my Quora profile-Santosh Kumar Maharana. I was super delved into sports but hella skinny. I joined gym at the age of 15 and attained some strength but no visible muscle and mass growth even after 4 month. Dissatisfied with such results, I quit gym and decided to work out at home and join the gym after 10th Grade.  Fast forward 2 years and I coincidentally met someone well experienced in the field of bodybuilding.  I received following tips from the coach- Force feed yourself to some extent. High Carbohydrates diet is the key to weight gain. The more you inculcate compound exercise

 As a beginner, your body will be new to such high intensity of workout. So, it is advisable that the first few months of your training must be devoted to executing the exercises in perfect form without much bodily momentum. A weekly routine incorporating single muscle parts daily for 6 days is the way forward for building up that foundational muscle strength required for muscle longetivity. MONDAY: BACK  Deadlift 4 Sets of 6-8 Repetitions  Lat Pulldowns 4 Sets of 8-12 Repetitions  Chest Supported Barbell Rows 4 Sets of 10-12 Repetitions  Dumbell Rows 4 Sets of 8-12 Repetitions TUESDAY: CHEST  Incline Bench Press 4 Sets of 8-12 Repetitions  Pec Deck or Butterflies or Flat Bench Dumbell Flies 4 Sets of 10-12 Repetitions  Incline Dumbell Press 4 Sets of 8-10 Repetitions  Wide Grip Dips 4 Sets of 12-15 Repetitions WEDNESDAY: BICEPS  Chin Ups 4 Sets to Failure  Barbell Curls 4 Sets to Failure  Preacher Curls 3 Sets to Failure  Hammer Curls 2 Sets to Failure  Incline Bench Curls 2 Sets to F