How long does it take to see the results?

             When you decided to go to the gym, you were expecting to the muscular, fit guy or girl with six packs and strong hands really soon, but its quite difficult to get the results right away. It takes patience to achieve the desired result. How much time it takes before you start to notice the results of your hard work depends on many factors.   
           One of the key factors of productivity at the gym is the frequency and duration of training. Sometimes the beginners exercise every day and spend a lot of time at the gym, mistakenly believing that this will speed up the process of getting the muscles bigger. The principle "the more, the better" does not work in fitness. Balance and system are important here. The duration of the training should be approximately 60 minutes. If you train longer, the testosterone levels begin to go down, and the effectiveness of the exercises decreases. The break between training allows the body to recover from the previous session and adapt to the next one. 3-4 training sessions per week are enough to achieve your goals and keep your body happy. 
           In order to get the results you want, you must make sure that you know what exercises are the most effective for you. If your goal is to lose weight, then you should focus on cardio exercises. If you came to the gym to increase muscle mass, then your training should focus on exercises with heavy weight. To achieve both of these goals, just simply combine these workouts.
         To improve the result of workouts, you must follow the diet and eat healthy food.
 While reducing the consumption of high-calorie foods, do not forget,  that a calorie deficit can lead to the opposite effect. It is important to remember that you should eat more protein and stay away from alcohol and soda.

Best back exercises

There are several muscles that make up the bulk of the back:

·      Trapezius (traps)
·      Rhomboids
·      Teres major and minor
·      Infraspinatus
·      Latissimus dorsi (lats)
·      Erector spinae (iliocostalis, longissimus, and spinalis muscles).

The best back exercises:

1. Deadlift - one of the best but for many people the most difficult exercise.
In fact, it’s one of the best all-around exercises for your entire body because it involves hundreds of muscles and allows for tremendous overload.

2. Chin - up

This exercise trains every major muscle in your back and involves the biceps to a significant degree as well.

3. Seated Cable Row- great exercise using the machine. 

 

4. Dumbbell Row

The dumbbell row is another fantastic compound exercise for the back, and particularly for the lats.

5. T-Bar Row- The t-bar row is another type of row that is a solid back builder.

The best triceps exercise

1. Parallel-bar dip. This is a great multijoint movement for triceps, just have to make sure, you keep your body as vertical as possible—don't lean forward, which hits your chest—and keep those elbows tight to your sides. 

2. Cable push- down. This exercise activates the lateral head of the triceps greater than any other major triceps exercise. IIt's a fairly good single-joint lateral-head movement as long as you don't let your elbows drift from your sides.

3. Seated overhead dumbbell extension. Once your arms go overhead, the long head becomes the target, so it's always a good idea to include some kind of arms-overhead exercise in your triceps routine. 

4. Skullcrusher. Skull crushers are one of the best exercises to perform for hitting the triceps hard. But, it is one of the more risky exercises.The reason is that your body’s position is under the weight. As a result, this exercise should be done with attention to safety. 

5. Back Dips. This is a great exercise because it can be done almost anywhere in the gym (or out of the gym). You should be careful and know how to perform it correctly. Putting the hands too close together behind the back will put stress on the wrists and elbows without any added triceps benefit.