Latest Article :

Welcome to Bodybuilding World!

Welcome to the Internets premier online bodybuilding and supplement store.

With no prescription needed and supplements always on demand, we are the voice and heart of professional bodybuilding. Since 2001 has been North America’s source for never seen before powerful anabolic products, legal steroids and breaking news. We offer cutting edge formulas both in powder and pill form. We also offer the ability to mix and match to meet your specific needs.

Our legal steroids are designed to help gain muscle without the added fat deposits. Each legal supplement has a precise blend of complex ingredients that are GUARANTEED to help you achieve your goals. We said “guaranteed” or your money back.

Our Guarantee to you the customer:

With each and every legal steroid order, comes a written guarantee offering a 100% money back guarantee (minus shipping). This is how we will help you achieve your bodybuilding goals. How many bodybuilding supplement companies offer this?

In addition to a industry leading result based money back guarantee. Each anabolic supplement ordered from our company also includes a drug test guarantee. As we at understand that failing a drug test can be overwhelming. We also understand that it can effect government workers, employment, cause emotional distress, even your family and income, not to mention the humiliation.

All products on this website are guaranteed to pass anabolic drug tests; Guaranteed.

dianabol for sale

Dianabol made by Gen-Shi Labs, Japan.

buy testosterone

These include Enanthate, Propionate, Cypionate and more.

order sustanon

Sustanon made by Dragon Pharma, Europe.

buy clenbuterol online

Clenbuterol made by Balkan Pharmaceuticals, Europe.

Recent Bodybuilding Articles

Training for Size and Aesthetics with Fabrice Rinaldi

fabrice rinaldi

Training both himself and other clients for over two decades, bodybuilding champion Fabrice Rinaldi has always been aware of the importance of the balance between building new muscle size and definition while also maintaining overall aesthetic appearance. Here he discusses his most recent training and competitive experience:

WorldBodybuilding: What made you decide to enter the NPC (National Physique Committee) Europa Dallas bodybuilding event in 2011?

Fabrice Rinaldi: Actually, it wasn't my first contest in 2011. I was thinking at first about competing in the NPC Ronnie Coleman show in April, but because of a leg injury I could not be in top shape for this event. So I decided to compete first in two shows in France in May, in which I won both my class and the overall. I also decided to compete in the NPC Branch Warren Classic in Texas, where I won the masters over 40 class. That's also a reason why I decided to compete a month later for the Europa in Dallas, in which I won the light heavyweight open class.

I hadn't competed for about five years and since I also just turned 40 in 2011, I thought it would be a great challenge for me to improve my knowledge about contest preparation, nutrition and special training system that I created and have been experimenting with for years for myself and many clients I've coached for show events. By the way, all my clients won their class and the overall event that they decided to compete in. As far as my own improvements, many people were telling me it would not be possible for me to be in better shape than when I was ten or fifteen years younger - but they were wrong!

WorldBodybuilding: What were your goals in training for the Europa Dallas?

Fabrice Rinaldi: A month before the Europa Dallas I decided to train heavier, not doing a lot of cardio and concentrate my energy on deep contractions and great intensity. My goals were to be harder, with much more definition and bigger - and that's exactly what I achieved at contest time. I didn't modify so much the quantity of protein I normally have - I'm always high in protein - but I did decrease my carbs a lot over three weeks, just increasing them when I was really too tired to maintain a really high training intensity. I also increased my carb intake three days before the show. I was seven pounds heavier for the Europa than the Branch Warren Classic, with much better definition, hard muscles and mass.

My plan was to compete as a light heavyweight. I was building more muscle during this preparation and my weight was not changing very much even while dropping a lot of fat. I focused my training program on my arms/shoulders and back especially, for me those parts of my body needed to be much bigger but also with a much better definition. I gained 2.3 inches in my arms in a few months, using different techniques I describe in my book.

WorldBodybuilding: How many weeks was your pre-contest training?

Fabrice Rinaldi: Well in fact I started my diet in November a little bit, but more and more strict after January. Before that I was fat... I could not even see my abs. So 16 weeks before the first show I was in contest diet with one cheating day every week, and very strict 6 weeks before the first show. Actually, I did maintain a diet plan over 8 months before the Europa staying in shape all this period. I trained before the Branch Warren Classic and the Europa at the Metroflex Gym in Arlington.

WorldBodybuilding: What was the weekly training regimen?

Fabrice Rinaldi: I trained 5 days/week: Day 1: Hamstrings-Biceps-Abs; Day 2: Chest-calves; Day 3: Quads-Abs; Day 4: Shoulders-Triceps; Day 5: Back-Abs; Day 6: Rest or Cardio; Day 7: Rest. Or if needed, I would change to a split routine that was the same except: Day 3: Rest; Day 4: Quads-Abs; Day 5: Shoulders-Triceps; Day 6: Back-Abs; Day 7: Rest.

I trained for six weeks using my "1 rep mass system" for the first movement of each muscle. One movement I feel the best for each body part. And following that, I performed other different movements but all depending on how I feel that day. I can isolate any part of my body and a specific muscle, so I just changed the exercises as needed either for more density, mass or definition to a specific muscle or body area.

In general, I use 3 to 4 sets for each exercise, I always go to the failure doing 6-8 reps but also using supersets, pick contraction and explosive contraction for each repetition. I never cheat when I perform a movement, and always use the best technique and angle to feel the maximum intensity on that muscle.

WorldBodybuilding: What was the typical daily meal plan during this period?

Fabrice Rinaldi: My diet in-season is always high in protein, low in carbs and medium in good fat. My protein amount is about 3-4gr/kg body weight and I change the carbs a day to another if needed, but always keeping low carbs. I eat 6 times/day every 3 hours in general and only organic and simple foods. I don't eat wheat, corn, soy, anything with aspartame or any kind of non natural sweetener. I only drink water or unsweetened tea that I make myself. Also, I never count calories.

WorldBodybuilding: What are your other current projects in training or bodybuilding?

Fabrice Rinaldi: I wrote a book three years ago about my own training system, 1 Rep Mass, which is a complete training and nutritional program for increasing your strength, muscle mass and definition.

Mass-Building Leg Workout

mass-building leg workout

Let’s face it, all us hardgainers have been there. You’re working your butt off, eating right and hitting the gym religiously, but the weight isn’t climbing the way you want it to. Ask yourself a question. Are you really doing enough in your leg workout? Are you putting in the type of grueling weight training that it takes to reach the next level? Our legs make up an enormous part of our physique, and the muscles in them, especially the quadriceps have giant growth potential. If you really want to tip the scales with solid muscle, pay attention to these leg guidelines.

High Reps = Skinny Legs

Picture a runner’s legs. They have very strong legs but they’re skinny. That is because the action of running promotes small, yet sometimes very strong, leg muscles. In our case we are seeking a different outcome. We want a powerful leg with a striated profile to prove it. From the quads to the calves we want to see size and definition. Leg day should be taken as seriously as any day in our training schedule, and special attention should be given to resting your legs after an intense workout in order to promote muscle growth. All our leg lifts are going to begin with a warm-up set and end in a working set to failure. Remember, we are HARDGAINERS. Nothing comes for free. The following workout will provide examples of exactly what we want to accomplish.

The Hardgainers’ Mass-Building Leg workout:

Ok let’s get those legs ripped. No time to waste. Follow this plan.
Stretch Out: It is important we stretch properly before each leg workout to prevent injury and allow us to reach our full weight-lifting potential for the workout. Click here for some basic leg stretches.

After our stretches we begin with seated quad extensions. This is a good early workout exercise because it acts as a warm-up movement for your quadriceps and also allows you get the blood pumping through your knees which will help us with the rest of our routine. Remember we start with a high rep set for this exercise, around 15 under moderate weight, depending on your ability level. The second set should fall in the 10-12 rep range and the final set should be the heaviest and land somewhere near 8-10 repetitions.

Now the heavy lifting begins! Squats are going to be the bread and butter of any serious lifter’s leg workout. This is where we develop explosive power and pack on slabs of muscle. Squats are no joke and should always be done under strict form and preferably with a spotter present. Using a weight belt is recommended to prevent unnecessary lower back strain. With squats it’s important to complete the full range of motion in each repetition. Bring your body down by bending your knees until your quads are parallel with the floor or even lower if possible. This can be hard on the knees so use caution. Our rep set on this is going to be a little different. The first set we are going to 10 reps with the last 2 or three reps being challenging to complete. On the second set we are going to increase the weight and shoot for 8 repetitions. Finally we are going to stack on a few more plates and do our third set. Every one of these reps should be very physically demanding. Squeeze out as many as you can. If you can’t do five you might have too much weight on the bar. I am always happy when I hit 6 and any extra are just icing on the cake. Really put your mind into it.

At this point your legs are shaking. You’ve put your all into the squats and guess what? Its time for some more lifting! You got it, we’re headed to the leg press. We are going to utilize the machine in this exercise to help us reach complete exertion in our legs. Unlike squats where the balancing of the weight falls on our core muscles, in the leg press the weight glides smoothly on a sled allowing us to focus more of our energy on the pressing motion. It is not uncommon to be able to press much heavier weight than you can squat. On our first set we are shooting for 8-10 reps under moderate strain. You should be breathing heavy at the end. On our second and last set, we will target the 6-10 rep range with even heavier weight. At this point in the workout you have successfully depleted your quads and you should also be feeling moderate pre-exhaustion in your hamstrings.

As a finishing movement we will head over to the hamstring curl machine for two more sets that should completely finish off our upper leg workout. First set should go to 10 reps and the last set should be from 8-10 under good strain. Really grunt it out; you’re done with the upper leg.

So you’re tired, sweaty, and ready for some water and a protein shake, but wait, we’re forgetting something. That sad, scrawny section between your knee and that worn out cross-trainer you’re wearing. Your calves! Take a minute or two to recharge mentally and then get ready to go out with your last push of energy. Calves are muscle that MANY people have a hard time developing and the reason is simple, it hurts!

First thing we are going to do is a standing calf raise. You can do this on a machine or using free weights to add resistance. The way I prefer to complete this exercise is using a rest-pause method. I select a resistance that allows me about 25 reps under heavy strain at the end. Waiting about 20 seconds after the first set I get right back at it and shoot for as many as I can. Usually, under the same resistance, I fail at about 20 reps. Again, waiting 20 seconds, I start again and shoot for 15-17 rep range or until failure.

Last we are going to do two finishing sets of seated calf raises to completely exhaust our calf muscles. The first set should be a challenging weight for 10 reps and the second should go to failure around 6-8 reps.

At this point you should be totally out of gas. If you still have muscle strength than you didn’t hit the failure points correctly throughout the workout. Look back at the weights and repetitions you did and make adjustments for the next time. As hardgainers we must get everything we can out of a workout. It might seem like a bad deal, when others seem to so easily pack on mass, but you can’t change your genetics. You will be that much prouder of the muscle you do develop knowing how much hard work and devotion went into it.

Go home. Eat. Rest. Repeat.

steroids guide

Best Arnold Schwarzenegger Quotes

Arnold Schwarzenegger Quotes

From his path of downtrodden-youth-turned-bodybuilding-extraordinaire, to his unlikely rise to cinematic fame, to his impressive political ventures, Arnold is a man who gets things done. People are naturally drawn to his confident air and his ability to make his mark. He has, much to the general public’s benefit, given us nuggets of wisdom that can be used to guide our minds in the right direction.

Here are some of his most uplifting quotes:

“Failure is not an option. Everyone has to succeed.”

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

“You can achieve anything.”

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

“If you want to be a champion you can’t have any kind of outside negative coming in to affect you.”

“Every year I make a plan. I do it. It will be done.”

We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.”

“To be successful, you must dedicate yourself 100% to your training, diet and mental approach."

“What I’m doing is the thing I want to do. I don't care what other people think. If the rest of the world disagrees and says I shouldn't waste my time, I still will be a bodybuilder. I love it. I love the feeling in my muscles, I love the competition, and I love the things it gives me. I have never really had to work in my whole life. I’ve never had an eight-to-six job. I’ve always made good money. I’ve travelled all over the world competing and giving exhibitions. I’ve made a living out of a pastime, which perhaps only five percent of the population can do. The other ninety-five percent are frustrated office workers, working for someone else. I’m totally independent. So, I ... feel ... if I would live again ... or if I would be born again, I would do exactly the same thing.”

"What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know."

”Everything I have ever done in my life has always stayed. I've just added to it...But I will not change. Because when you are successful and you change, you are an idiot.”

"I will not fail, I will not disappoint you, I will not let you down."

"I know that if you leave dishes in the sink, they get sticky and hard to wash the next day."

Enjoy these great thoughts on your journey!

Bodybuilding, Step By Step

Bodybuilding. Maybe you aren’t seeing results and you have no idea of what’s going wrong. Or maybe you just don’t know how to start. To solve those problems, we must break down our process and analyze it step by step. Only then can we spot the mistakes and start gaining large quantities of quality muscle.


Nutrition - Protein

Most bodybuilders probably would not make the mistake of “not exercising,” so we’ll start with the other half: proper nutrition. Most importantly, bodybuilders need to at least eat their body weight in grams of protein. For instance, if one weighed 170 pounds, one would need to eat 170 grams of protein per day in order to gain muscle. However, dedicated bodybuilders with a high work ethic will eat about double their body weight in grams of protein to compensate for the heavy exercise that they’re completing and to get the massive gains they’re looking for. After all, protein is what muscles are made out of.

In order to maximize gains, timing your protein intake is essential. For instance, taking too much protein without physical activity will cause the protein to turn into fat and go to waste. The most important time to take in protein is post-workout. This is the period right after the workout and ends after 30 minutes. During the post-workout period, protein absorption is most efficient as the muscle fibers have just started breaking up and are ready to start repairing and growing. However, to supplement gains, pre-workout protein along with protein consumption during the workout can also help. This keeps a steady stream of protein going to the muscles.

Two other important times to take protein would be before bed and at breakfast. Sleep can be viewed as a bodybuilder’s enemy as it is usually a full eight hours of fasting (sleep is still essential as we will cover later). Therefore, we must make sure we don’t starve our bodies too badly during that period, hence the importance of protein before bed. Many people also decide to skip breakfast. This actually lowers your metabolism as your body feels starved and attempts to store fat, which is never a good thing. And as long as you’re working out everyday, there’ll be no such thing as overconsumption of protein.

Nutrition - Other

Though we call proteins the building blocks of muscle, other nutrients are also highly important. Most vitamins and minerals promote growth in all aspects, especially B vitamins. B vitamins are found in most grains and fortified foods. So, if you’re still growing, B vitamins will help you maximize your development. Trying to get a full set of vitamins in your diet also has many side benefits like increasing your carb and calorie consumption, essential for gaining weight. Eating more will also force you to vary your protein sources.

Another important nutrient is calcium. Bodybuilding doesn’t only strengthen the muscles, it also strengthens the bones. However, bones, just like muscles, need materials to become stronger. Muscles utilize protein while bones utilize calcium. Calcium intake will allow your bones to take on the ever increasing stress of lifting. Also, calcium is needed to metabolize protein. Many bodybuilders make the dire mistake of not taking in proper calcium and end up developing osteoporosis.

Nutrition - Supplements

Besides eating normal diet, you may want to add in some supplements. The market advertises a great selection of supplements. However, most supplements barely benefit you and are generally scams. The two most used supplements however, have been proven to be quite effective in both the lab and through popular consensus. These would be Creatine and Glutamine. Creatine is a naturally occurring acid that is found in meats and helps supply energy to muscles by absorbing nutrients. Nutrient enriched creatine then enters muscle cells, thus enlarging them. The amino acid Glutamine is also a great supplement, known to increase HGH (Human Growth Hormone) levels.


The essentials of the physical activity can also be improved. Since it takes over 48 hours for a fully fatigued muscle to recover many bodybuilders tend to alternate muscle groups in order to work out every day. For instance, one may work the biceps one day, fully fatiguing them, then work the quads another day. After working out the quads, the biceps should have fully recovered and the cycle can start again. This allows you to work out everyday without having to change your protein and calorie intake due to your activity level.


The quality of the sets of repetitions can also be improved. First, the number of repetitions per set should be 8-12 with most people choosing to do 10. After doing those reps, you should rest for about 3 minutes and then do two more sets with equal reps. Doing the reps in faster, more explosive motions can also help as explosive power requires more muscle mass (just as sprinters have more muscle than marathon runners).

Gaining healthy weight is hard for a great deal of the population. Mistakes could lead to excess fat, no real gains (meaning your time and effort would be wasted), bone injuries, etc. That is why every step should be followed carefully. But as long as you exercise and eat right, you’ll see noticeable gains in weeks.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Balance Upper Body Workouts

1. Divide and Conquer

Upper body workouts strengthen the chest, back, shoulders and arms. In order to balance upper body workouts, you have to take into account how often you lift weights. You can do upper body workouts using machines, free weights, resistance bands and floor exercises such as push-ups. For those athletes who lift daily, the best option is to divide the upper body workout into two sections and alternate days. On one day, do exercises that work the chest and biceps, and the other day, work the back and triceps. Work your shoulders both days, the front of the shoulders on the chest day, and the back of the shoulders on the back day. Taking a split approach gives you more time to focus on specific areas and more recovery time for each muscle group.

2. All or Nothing

If you aren't consistent at the gym, another option is to work your upper body all in one day. That way, you make sure you work all your muscles evenly. This tactic ensures a balanced upper body, even for those who only do upper body strength training once a week. If you do choose this method, remember to alternate exercises. Do a chest exercise, a back exercise, a bicep then a tricep exercise. Doing two chest exercises in a row won't get the same results as splitting them up since your chest muscles are fatigued from the first set. Give your muscles a chance to recover before working them again. If you take an all-or-nothing approach, you should take at least one day off before doing the strength training workout again to give your muscles a rest.

3. One Day at a Time

For some, working one set of muscles a day is desirable. For these people, one day is devoted to chest muscle development, the next to back muscle development and the next to arm muscle development. This only works if you are incredibly consistent, since you have to work all your muscles the same to keep a balanced upper body. With this method, you still need to make sure you give each muscle group adequate rest by not working the same set of muscles two days in a row. Also, take at least one day a week completely off to give your body a break and a chance to recover.

balance upper body workouts

buy steroids online with a money order

Get a Symmetrical Neck for Competitive Bodybuilding

symmetrical neck

Muscle Head, Pencil Neck

It's sounds funny but the neck is the most neglected part of the body in the newbie bodybuilding regime. Dave Zane and Arnold Schwarzenegger are classic examples of the classic proportion for posing and flexing during competition. Generally, your neck should be comparable to the inch measure of your calves and arms. It is not attractive to the judges if the rest of the body is well developed while the neck muscles are small.

Stick Your Neck Out

Building the neck for competitive bodybuilding also inhibits injury besides giving you a symmetrical look. All heavy lifts involve the neck. Any abdominal work, especially weighted abdominal lifts can potentially injure the neck. Pulled, stiff and strained neck muscles are common if you avoid purposeful training of the neck. Furthermore, training the neck can avoid whiplash and other everyday neck injuries. Some trainers advise not training the neck to widen the look of the shoulders. Unfortunately, at competition time, well-developed necks will stand out as an overall complement to the entire physique and the competitor will look disproportionate.

Old School Neck Building

Competitive bodybuilders often used a kind of head harness that held a dumbbell or weight plate. The bodybuilder would literally lift the weight with only the neck muscles. They could even attach the head strap to a vehicle to pull around, similar to the kind of events in Strong Man competitions.

Several companies make equipment for neck building. Gold's Gym and other competitive-friendly gyms will have equipment to build the neck.

New Neck Muscle Exercises

Get a symmetrical neck for competitive bodybuilding by using a bench and a plate. Lay either face up or flat on your belly. Lay the plate directly on your forehead or the back of the head and lift up and down. You can put a towel between the plate and the head for comfort. To build the back of the neck, lie on your back and bridge up onto your head. Only hold this position for a few moments until you get used to it.

You can progressively increase the time over several weeks. You can also do sit-ups using a 45 lb. plate with your arms crossed over your chest. The closer to a full sit up you can do the more you work the neck muscles.

order steroids online

Plyometrics Using Weighted Vests

plyometrics weighted vests
If you have never heard of plyometrics, don’t think you are the only one. To be honest with you, the term is pretty new to me too! I mean, I’ve done plenty of plyometric exercising while I was in the Military, I just never knew that wearing weighted vests while exercising was called plyometrics.

Basically, plyometrics involves wearing a weighted training vest while exercising. The exercises usually involve quick actions, such as jumping or lunging, while repeating the movement quickly over-and-over again. The repetitively quick actions cause the muscles to contract rapidly.

While I served in the Military, we wore our protective vests a lot (both deployed and otherwise). We would train in our vests, run in our vests, and even sleep in our vests. I’m sure the leadership didn’t know it then, but the fact that we were wearing our vests was building our strength and muscles in ways that old-fashioned exercising and weight lifting couldn’t. Maybe thats why our bodies were able to handle such a physical beating day in and day out.

If you are an athlete of any sport, chances are, plyometrics can help you. Currently, professional basketball players, mixed martial artists, swimmers, and many other types of athletes use weighted vests to build their jumping ability, their fighting ability, and swimming ability. Not only are their muscles becoming strengthened, but their bodies are building endurance!

If you would like to learn more about plyometrics, you should check out Jumping Into Plyometrics by Dr Donald A. Chu. Inside, his book, you will be able to learn much more than a small blog post can tell you about training with a vest. The book is definitely geared towards athletes, but the exercises inside can be used by the average, every day joe or jane who wants to build their muscle strength and endurance.

The good thing about this kind of training is that you don’t necessarily have to be doing anything at all to get results. You can wear a small weighted vest during your day-to-day activities (walking, working, etc), and still get some results. Of course, the results will be much better though if you actually follow a plyometrics workout.

can you legally buy steroids online

Improving Leg Strength

Many people seeking to improve their fitness focus exclusively on cardiovascular activities and/or upper-body strength. However, lower body training is often neglected. This is a shame as muscular strength in one’s legs can yield numerous benefits. Before you begin a lower body exercise program, though, you should have appropriate knowledge of the subject and also consult a qualified health professional.

improving leg strength

Leg Strength for Aging Individuals

Lower body training is also ideal for older individuals who are at risk of serious injury from falling and bone fractures. It improves overall balance, which means greater confidence in daily activities and a lessened likelihood of falling down. Furthermore, a study conducted by Deakin University in 2002 showed elderly individuals with greater leg strength showed markedly improved mobility. Those with better muscle strength also showed decreased knee and hip injuries.

As knee and hip injuries are the most common lower body ailments affecting seniors, important strength exercises focus on these areas. For knees, leg curls provide the most benefit with the lowest risk of injury. Similarly, side leg extensions or the use of a hip adductor machine are great for preventing hip injuries.

Leg Strength for Runners

Athletes who participate in running events also reap significant benefits from lower body strength training. Stronger leg muscles require less energy to keep a runner in motion. Therefore, runners with greater lower body strength report having increased stamina. Additionally, lower body strength training can reduce the risk of being injured while running. Specifically, runners need to have strong ankles, knees, and hips in order to stay active and healthy.

Taking the Stairs

One of the easiest ways to improve lower body strength is to climb several flights of stairs each day. The energy required for climbing steps comes almost exclusively from the legs. To improve the effects of stair climbing, try only using every other stair. This forces the body to perform a lunging movement, which can increase upper-leg strength.

Most Popular Lower Body Exercises

Among the most popular leg strengthening exercises are lunges, calf raises, and squats. Both of these moves can be performed using just your body weight. This makes them easy to do even without access to a gym or other fitness facility. However, both moves can also have weight added to increase difficulty.

Meanwhile, other lower body exercises are commonly performed using specialized gym equipment. These include leg curls, leg extensions, and leg presses. Leg curls focus mainly on the hamstring muscles, while leg extensions focus on quadriceps. Leg presses utilize all of these muscle groups in a single motion, making them a great addition to a lower body workout.

Training One Leg at a Time

Although many exercises call for both legs to be utilized, many trainers recommend focusing on one side at a time. Performing exercises on one leg improves a person’s balance and can help prevent injuries. Single-leg training is also especially important for runners, who must rely on each leg individually. The power for each stride uses only one leg at a time during the normal course of running.

One of the best single-leg exercises is the “step up.” This move requires you to step on and off of a small bench. Sets are alternated between steps with the right leg and steps with the left. Over time, weights held in the hands can be added to make the step ups more challenging. Single-leg dead lifts are also great exercises, which work the backs of your legs while improving posture and balance.

buy steroids malaysia

Teens and Steroids – Alternatives

steroids alternatives

Teenagers who understand or are at least aware of the potential dangers of taking anabolic steroids (including the possible legal repercussions) to improve their athletic performance and enhance their appearance tend to look into the potential alternatives because they think these alternatives are safe. Here is a low down on some of the alternatives out there:


Creatine is a naturally occurring amino acid that is necessary for the human body to function properly – in short, it helps bring energy to the muscles in the body. The body does produce creatine, but it can also be supplied to the body from various food sources. It is possible that creatine will increase muscle mass and it has been shown to help increase athletic performance for those participating in sports that require short-term spurts of action – including benefits for football players, track participants and power lifters. On the same note, studies have shown that creatine has not been successful in helping athletes increase their endurance.

Creatine hasn’t been thoroughly studied to determine the full extent of possible side effects on teenagers. Additionally, creatine is not regulated, so anyone who buys creatine is taking a risk because there is no way to determine its purity, what doses are safe and effective and what regimens are appropriate. Some side effects of creatine include abdominal pain, nausea, diarrhea, water retention and muscle cramping and straining. Studies have also shown a possibility of high doses leading to liver, kidney and heart problems. When teenagers supplement their body’s natural creatine levels, the body may stop naturally producing creatine – which may have detrimental effects on children and teenagers who are not yet finished growing.


Dehydroepiandrosterone, referred to as a steroid precursor along with several other drugs (the others ones are illegal without a prescription) is related to the hormones testosterone and estrogen and is often marketed as a nutritional supplement that can increase muscle performance and appearance as well as treat depression and reduce the risk of heart disease. It is a naturally occurring substance in the human body and it’s also often marketed as a safe alternative to anabolic steroids.

Some of the side effects associated with DHEA are similar to those of anabolic steroids including increased types of cancer and excessive hair growth in women and gynocomastia in men.


Ephedra, a plant derivative, is marketing as both a weight loss tool as well as a performance enhancer. It is also often used to reduce fatigue and increase alertness. It works by stimulating the central nervous system and has been proven to actually help treat certain types of asthma because it is also a decongestant. The drawback to using ephedra, however, is that is increases the heart rate and blood pressure which can lead to heart attacks and strokes.

Because these drugs are often marketed as nutritionally supplements, teenagers often think they are safe to use (especially compared to anabolic steroids). Teenagers are also often looking for a “quick fix” to help them look better and perform better when it comes to sports.

Teenagers who want increase their appearance and athletic performance would be better off doing things naturally. This includes finding an age appropriate exercise regimen as well as an age appropriate nutrition program. Additionally, teenagers need to make sure they get enough sleep to give their body time to recover, avoid tobacco and other drugs and consult with a coach, trainer and a nutritionist to get on a healthy plan.

How to Gain Weight and to Build Muscles Fast

I welcome all readers of World Bodybuilding Blog. My name is Mike, I am 25 years old and today I want to share my own story that might be interesting to all the athletes who face problems with mass gain.

I gained a solid 25 pounds of rock-hard muscle in 45 days doing something you could easily be doing yourself, following 5 simple principles!

Getting big. Bulking up. Gaining 15 or 20 pounds of muscle fast. That’s a problem I faced as a teenager and as a young man and so have a lot of other underweight guys.

I’ve always had a tough time gaining weight. At the age of 18 I was so skinny that most people assumed I was a 14 year old. I was 5′ 8″ tall and weighed a whopping 119 lbs.

It was a major embarrassment for me. I’d always been underweight though. I recall wearing suspenders in grade school, because I couldn’t find a belt small enough to hold my pants up! In the summer as a child I never wore shorts, no matter how hot the temperature, because of my “skinny bird legs.”

At the age of 21 I became desperate to gain weight!

When I turned 21 years of age and at 5′ 10″ I weighed just 139 lbs. I realized that I’d have to do something drastic to gain weight. Obviously, Mother nature wasn’t on my side. In fact I later discovered she’d worked against me all along. Still I wanted to be bigger.
So to gain weight I:
  • tried all the supplements just short of anabolic steroids
  • subscribed to all the “Muscle” magazines
  • pounded down pitchers of weight gain protein shakes
  • bought all the books and encyclopedias I could find related to bodybuilding and gaining weight
  • worked out six times a week, often twice a day
  • tried all of the top bodybuilding routines.. i.e. , super sets, giant sets, etc.
  • tried meditation and self hypnosis

You name it, I tried it. And after 2 years, still no measurable results. I gained a few pounds here and there, but I still felt thin. Plus I’d wasted a lot of time and money on training programs and supplements that just didn’t work.

Finally, I Consulted The Experts For Help!

I talked to my doctor, personal trainers, fitness gurus, dieticians, etc. all who kindly explained to me that an individual’s weight is determined by genetics. According to the experts, there are 3 body types (somoatypes) that you may inherit from your parents.

ectomorph mesomorph endomorph

Ectomorph - Naturally thin slender build. Has a difficult time gaining weight and putting on muscle i.e. the typical hard gainer.
Endomorph - Naturally heavy and robust with a strong tendency toward obesity.
Mesomorph - Naturally muscular and lean. Characterized by great strength and the ability to put on lean muscle, fast.

The experts claim you cannot change your genetics. You have to live with it. To this I said !@#$%^&*. I did not buy it for one minute, because I believe with the right strategy you can improve anything in your life, including your physique.

Lucky for me and you too, because I finally discovered a totally natural way to pack on muscle in a short period of time. I am talking just a few months…not a few years… all without steroids or other dangerous drugs.

After over 4 years of trial and error, I developed a weight gaining, muscle building program for skinny people that works and works fast. After all, who wants to wait years for results right? Who wants to be skinny forever? The weight gaining muscle building program I referring to, literally transformed my so-called hard gainer physique into something I could be proud of.

The first picture shows me in a high state of overtraining. I was working out like crazy and although I was pretty strong for my size, I was still way too skinny as I’m sure you’ll agree.

My intentions were good but the manner in which I was training was totally unproductive for my body type, that of a hard gainer.  After I began applying the training principles I started making radical changes in my physique almost overnight.

In fact, most people thought I was on the “juice” or at least creatine. Sorry guys, I’m not using Danabol, Winstrol steroids, Testosterone Proprianate, Deca Nandrolone or other anabolic steroid drugs. I do not even use creatine.

Yet my physique looks better than most of the guys in the who are taking who knows what. Also my friends and family couldn’t believe the dramatic changes I had made.

Not to mention the effect that my new muscular body had on women (This was my initial motivation! Maybe yours too!) My formula is tried, tested and proven to work. You do not, I repeat, do not need the genetics of a barbarian or a hulk to gain weight and build muscles. What you need is a weight gaining strategy specifically designed for the so-called hard gainer. My formula for gaining weight and muscles is just the strategy you need!

In fact, I gained 25 pounds of muscle in just 9 weeks while putting in a fraction of the training time anyone else in the gym did.
Also, most of my workouts were conducted in 45 minutes using only barbells, dumbbells and a simple weight bench. No need for fancy equipment with pulleys and cables. You see, it’s not the gym equipment, fancy routines, or bizarre diets that build muscles and put weight on you.

No, if you are skinny and have difficulty gaining weight and building muscles, then you must have a program designed just for your body type.
If you:
  • Are skinny.
  • Are underweight.
  • Feel apprehensive in public.
  • Hate the way you look in your clothes.
  • Are tired of being pushed around.
  • Are tired of being underestimated and overlooked.
  • Are lacking in self confidence or self esteem that a strong healthy body would give you.
And if you want to:
  • Become more muscular
  • Look good in your clothes
  • Turn the heads of attractive women
  • Feel confident about yourself
  • Feel strong and healthy
  • Increase your self esteem and self confidence
  • Get an edge on life that an attractive powerful physique can give you
  • Build a great body safely and without the use of anabolic steroids and other dangerous drugs

Then you’ve got to have my weight gaining system.
What I ultimately learned through my trial and error was that if you are a skinny guy, a hard gainer, then you must train and eat differently than the Mr. Universe and Mr. Olympia types. Otherwise, you’re just wasting your time and money at the gym.

Here’s  A Fact For You: Over 85% of the information available today about gaining weight and muscle mass is written by people who gain weight and build muscles easily. The average routines and diet programs you will find in the bodybuilding magazines or on the shelf at Barnes & Noble are designed by and for the naturally big and strong.

You cannot ask Mr. Universe how to eat and train as if he were a hard gainer type. He does not have any idea how you should train. His methods and advice will not work for the hard gainer.

A good analogy would be asking a plumber how to repair an automobile. Auto mechanics is not a plumbers specialty, so although possessing plumbing skills, he cannot give accurate information regarding automotive repairs. Any advice he offers should thus be taken with a grain of salt. The same is true when a hard gainer adapts the training principles of an easy gainer. It just does not work.

In order for the hard gainer to put on weight and build muscle you must first understand the key principles about your metabolism and physiology.

The hard gainer (Ectomorph) is usually characterized by 3 physiological components:
  1. A very high metabolic rate – quickly burns up caloric intake.
  2. Lower energy reserves – lowered endurance and energy reserves.
  3. A less effective recovery system – recuperates and rebuilds tissue at a slower rate.

The “only way” the hard gainer will put on weight and gain muscle mass is through a strategy that effectively controls these 3 variables. The weight gaining strategy must counteract the 3 variables listed above. Nothing short of this will be effective at quick weight gain, or any measurable weight gain for that matter.

The Principles of How to Gain Weight & Build Muscle Fast!

Regarding variable number 1, the fact that the hard gainer burns up or metabolizes nutrients so quickly, demands a higher caloric intake. Simply put, you must EAT LIKE CRAZY to overcome your high metabolic rate! Still, there is more to nutrition than calories. Most of athletes think that to gain muscles realy fast you have to stack Dianabol with Deca Durabolin or Sustanon (testosterone). What can i say you for sure, anabolic steroids play a much smaller role than nutrition and exercise routine.

If you eat cake, ice cream, and beer everyday you’ll probably gain weight. However, your appearance will most likely be not what you have in mind. One more thing. The timing of your meals is also very important. Eat at the wrong time and your body cannot properly absorb the nutrients so critical to muscle growth.

Understanding variable number 2 is crucial. If you have read any of the recent and or popular theories about building muscles, you will find that a lot of the routines suggest high volume training. More and more sets. More and even more repetitions.
Training in this manner is great for building endurance and strength to a degree, but it will not put weight on the hard gainer. In fact, you will get just the opposite of your intended results. Moreover, you run the risk of injury.

To effectively build muscle mass and gain weight requires high intensity short duration workouts. The workouts ideally should last no longer than 25 to 35  minutes. The objective is to fully exhaust the muscles with heavy weights in a short period of time and then stop the workout. Trying to do to much will easily lead to overtraining the ectomorphic physique.

Variable number 3, although last, is still of vital importance. The hard gainer has less recuperative powers. Therefore getting proper rest is vital to your success. During workouts, your muscles are broken down (micro-trauma.)

Hey, this is what progressive resistance training is all about…right? Ultimately, however, the workouts are not directly responsible for building muscle and gaining weight. The exercises are just a means to the end. It is during periods of rest and recuperation that the body rebuilds muscle and gains weight.

You should arrange you life to provide yourself with ample time to recuperate. Remember, growth, rebuilding, and weight gain take place only during periods of rest.

And also it remember the high role of your mind in achieving your success. Because the mind is the deciding factor in any human undertaking I want you to take full advantage of the marvelous power of your own mind to reach your weight gaining goals. You have to motivate yourself each day, set and achieve the physical goals of your choice, build confidence and a winning attitude, harness your willpower to help you effortlessly move forward with your program.

Bodybuilding Competition Posing Rounds

Prejudging - Morning Show

Each contestant is evaluated at prejudging in three different rounds. Rounds "1" and "2" have sometimes been interchanged in more recent competitions.

Round 1 (Semi-Relaxed Poses)

Contestants are viewed from the:
  • Front
  • Back
  • Both sides
  • Arms down to the sides
Proportion and symmetry are closely evaluated in this round.

This round, also known as the “symmetry round”, is where you will make your first impression on the judges. Many people spend countless hours practicing the compulsory poses and far less time on the “relaxed” poses. Big mistake! There is nothing “relaxed” about this round, if you fail to prepare for it than you are likely in for a rude awakening. You have to come out hard and confident, with the endurance to hold these poses for an extended period of time. Expect to sweat, and expect to be sore afterward.

The judges will use this time to evaluate the symmetry of your physique, critiquing the size, definition and proportion of the various muscle groups in relation to each other as well as the overall physique. Your physique should be balanced with no one muscle group overpowering another. Therefore, when training for a bodybuilding competition, do not neglect any lagging body parts as this will come back to haunt you on competition day.

You will likely be in the back pumping room when the head judge calls your group on stage. Listen for the call and do not be late. Athletes who rush out unprepared or late will likely have their scores lowered. Don’t let this happen to you! Walk out on time, confident, head up, and flexed. Your group will be spread evenly across the stage at which time you should immediately assume the “front standing relaxed” position. Though the front standing relaxed pose is not one of the “compulsory” poses, it is the pose that you will return to after every pose in the compulsory round, so be sure to practice holding this pose for extended periods of time. Avoid direct or prolonged eye contact with the judges. You will be evaluated by multiple judges who will not all be viewing you at the same time, therefore it is important that you DO NOT RELAX!. The moment that you drop your guard may be the moment that a judge is looking at you.

After the initial evaluation, the head judge will call for a quarter turn to the right, followed by two additional quarter turns. This will allow the judges to evaluate your physique from the front, left, back and right sides. In the fourth quarter turn, you will return to the front standing relaxed position.

Round 2 (Compulsory Poses)

Contestants are viewed in seven or more mandatory poses:
  • Front double biceps
  • Rear double biceps
  • Front lat spread
  • Rear lat spread
  • Side chest
  • Side triceps
  • Front Abdominal (thigh extended)
  • Most muscular pose
  • Other requested by judges
  • Other auxiliary poses requested by judges
Mass and definition are closely evaluated in this round.

front double bicep
Front Double Bicep

rear double biceps
Rear Double Biceps

side triceps
Side Triceps

front abdominal - thigh extended
Front Abdominal - Thigh Extended

Round 3 (Free Posing)

Contestants are allowed sixty seconds to go through their individual posing routines without music.

All components including stage presentation are evaluated during this round.

Evening Show

Before the evening show, all contestants have already been placed except for the overall winners from each weight class.

Free posing to music.

The evening show allows the contestant to show their friends and audience what competitive bodybuilding is all about. Each contestant is given ninety seconds to perform their individual routine to the music of their choice.


The top contestants within each weight class are allowed to present their be poses to the audience before the placing is announced.

Overall Posedown

The winners from each weight class are brought back through rounds "1" and "2" of the prejudging to determine the overall winner. They are once again allowed to present their best poses to the audience and judges in attempt to "out show" the others. The overall winner is announced.

buy steroids los angeles

Water - Bodybuilding Diets

Water - Important in Bodybuilding Diets

sylvester stallone
You'll find hundreds of bodybuilding diets with many different opinions on what constitutes the best bodybuilding diets. But for every article and professional you find touting the benefits of a particular diet program, you'll likely find someone to refute those ideas. So how do you decide? Should you eat lots of carbs or work to avoid them? Can fat really burn fat to create muscle? And what's all the hoopla about water?

The bottom line regarding bodybuilding diets is that you have to eat and drink smart with an eye toward consuming those foods and drinks that are good for you. But what does that really mean? Unfortunately, there are no magic bodybuilding diets and it's the opinion of some that these are no different than any other diet program - what works for some won't work for all.

Water consumption has long been touted as a way to lose weight, but the reasons it supposedly works differs from one program to another.

This is no less true of those who tout the positive effects of drinking one, two, three or more gallons of water a day as part of bodybuilding diets. The most common idea seems to be that you fill yourself up with water so that you don't eat as much. That will work to a degree, but it still takes a lot of will power not to head to the fridge for chocolate ice cream after the water leaves your tummy growling.

Whether it's bodybuilding diets or you're simply looking for ways to get healthier, there's no doubt that water is good for you. Here are some tips and facts that will reinforce this:

Water is natural. Even if you're drinking tap water, there are no artificial colors, preservatives, sugar or other "things" you get from sodas and sports drinks. Consuming natural and healthy foods and drinks is a solid basis for any bodybuilding diets. Choose water with your meals and be sure you drink an entire glass while you eat.

Perhaps just as important to bodybuilders is the fact that many beauty consultants tout the natural power of water to keep your skin looking young and healthy. As a bodybuilder, you're going to be showing off a large amount of skin on a regular basis. What better reason to drink water as part of your bodybuilding diets?

buy steroids to get ripped

Bodybuilding Routines

Taped Bodybuilding Routines - An Inexpensive Option

Bodybuilding routines are necessary for achieving the goals of most bodybuilders. But "routine" doesn't have to be synonymous with "boring." And you don't have to spend a fortune to find quality bodybuilding routines that work.

Think the only way to get bodybuilding routines is to hire a trainer? Though a personal trainer is a good idea, there's no doubt that there are other options out there. Taped bodybuilding routines are one of those that require a significantly smaller investment than a personal trainer, but you don't have to be bored by the time the tape has played through the second time.

One way to get some variation is to purchase several bodybuilding workouts on tape. Be sure that they all work together because focusing on specific areas of the body and ignoring all others won't give you a solid full body workout. On the other hand, having a series of tapes that focus on different parts of the body can be a way for you to have different bodybuilding routines from day to day.

Using the bodybuilding routines on tape for a few weeks, then creating your own routines for a while is another way to get some variety. You can change the order you do drills and exercises, do your bodybuilding routines to your favorite music, listen to books on tape or watch television.

Even adding variety to keep your exercise regimen exciting, there's something to be said for "routine." Many people report that they simply feel better if they get up an hour early and do some exercises before work. The same may be true of your bodybuilding routines. It may not work out for you to do your bodybuilding routines in the morning, but evenings may be better. Whatever works out best is okay, as long as you're getting the routines accomplished on a regular basis.

Bodybuilding routines do require a certain amount of routine regimen to be successful. If you find you can't keep up a specific routine, it may be time to lower your level of exercise a bit and adjust your goals. The most important thing is to set and maintain routines to the level that accomplishes your goals.

buy steroids with bitcoins

Bodybuilding Nutrition

Stable Diet Plans Are the Best Bodybuilding Nutrition

bodybuilding nutrition
Bodybuilding nutrition is almost as important as bodybuilding exercises, and your commitment to this aspect of your bodybuilding training can't be any less than to your daily exercising. While there are hundreds of schools of thought on what constitutes the best bodybuilding nutrition, one fact is certain - you have to find the plan that works for you and stick with it.

Finding an overall bodybuilding nutrition schedule that you can stick with is important. Just like other aspects of your bodybuilding routine, this can't be something that's so difficult or time consuming that you grow bored with it and simply quit.

Another vital point to consider is whether the bodybuilding nutrition plan you're considering is a tried and true method or something that's going to turn out to be a waste of time. Carefully consider the merits of a nutrition plan before you jump on board. For example, there are plenty of folks who ran out and invested in grapefruit groves when the fad of eating only grapefruit arrived. There have been dozens of similar diets that seemed like a good idea but didn't pass the test of time. One of the most recent examples is carbohydrates. At first, dieters counted carbs or eliminated every carb from their daily intake. Then the idea surfaced that not all carbs are created equal - some may not be nearly as bad for you as others. The end result is still being debated, but it serves as another example of good ideas that later come under fire.

You'll find information about bodybuilding, including bodybuilding nutrition, at You'll find information about water intake as part of bodybuilding nutrition at You can look over a series of tips about bodybuilding nutrition at where you'll even find a forum to discuss your questions with others.

One fact about bodybuilding nutrition can't be disputed - the diet is never so important as in the weeks or even months leading up to competitions, for several reasons. Naturally you want to be in the best condition possible, but perhaps just as importantly is your ability to pass any substance screening tests that may be administered. Many competitions have strict rules about what you can have consumed and what constitutes a prohibited substance.

buy steroids south africa

Bodybuilding Workouts

Bodybuilding Workouts - Find What Works

Bodybuilding workouts - just the words are enough to make some people droop with fatigue. Not because the workouts themselves are so difficult, but because of the sheer tedium sometimes associated with bodybuilding workouts. In fact, this is one of the most commonly cited problems with exercise routines of all kinds - the routine that turns into drudgery. But what can you do?

bodybuilding workouts

There's no doubt that some exercises are just going to be necessary. And there's going to be some amount of routine in your bodybuilding workouts. But there is also some room to make your time more enjoyable.

Start by thinking back to the reason that you started bodybuilding workouts in the first place. Were you just out of shape? Had you seen some photos or a live competition that prompted you to start your program? Whatever it was that first sparked your interest should continue to play a role in your bodybuilding workouts. It's said that a famous writer posted his bills on the wall above his desk to remind himself that he'd rather write than to go get some other job in order to meet those obligations. The same concept can work for you.

If you have photos of yourself along your path to an excellent body, post those photos. If you're inspired by others who have achieved incredible results, posters and photos of those people near your exercise area may be a good incentive to keep up the work. Make a list of goals that you hope to accomplish from your bodybuilding workouts. It may be as simple as "walk the dog without getting winded" or as detailed as "win the Muscle Monster Man of the Century Competition." Keep at least some of the goals realistic so that you can check them off as you get there.

Music or television may be a good way to make bodybuilding workouts more fun. You might find a partner to workout with (this may also keep you honest in honoring your bodybuilding workout commitments).

It's only natural to get bored with routines that no longer hold your interest. Finding ways to keep your bodybuilding workouts fun and exciting will help you stay with your program, even when results seem to be lagging.

how to buy steroids online

Bodybuilding Training

Setting the Limits on Bodybuilding Training

Bodybuilding training takes up significant time and effort. The money spent on training equipment and personal trainers can be significant. But at the end of the road, you've got an awesome body. Is it worth the trip? That's a personal decision, but there are some things you should consider along the way.

Bodybuilding training is a commitment, but you can alter that commitment. It's not written in stone that you set a level of training at a certain point and that's the point you'll have to train to for the rest of your life. Any training you do isn't wasted, even if you never go to a competition. And backing off your training at some point also doesn't mean that you've wasted time.

How high or low constitutes a "reasonable" goal? Thank goodness that's an individual decision that each person gets to make for him or herself!

If you are one of those people who never does anything half way, you're probably going to set yourself some pretty high goals for your bodybuilding training. That's fine as long as those goals are reasonable for you. Remember that what works for one person may very well be out of the realm of possibility for another, so don't let someone else dictate what you can and can't accomplish.

Like any exercise program, your bodybuilding training regimen may be nothing at all like you expected. You may find that you don't have the drive to commit two hours a day to the training as you'd planned. By the same token, you may find only marginal results from five hours a week and increasing the time you spend on bodybuilding training may be necessary. Keep your options as open as possible.

Bodybuilding training may be adjusted to accommodate the older and younger members of your household to make the sport a family event. Many organizations offer competition and resources for both male and female, for the younger and older bodybuilders, for amateurs, and for those with disabilities or physical limitations.

Finally, remember that you're only going to get out of bodybuilding training what you're able and willing to put into it.

buy steroids online fast delivery

Lift Lighter, Build More Muscles

Tired of waiting around in the gym for the right weights to be free? New research form the US means you can make gym queues like this a thing of the past, as it proves that you can build muscle just as fast using lighter weights. Traditional exercise wisdom says that the quickest way to build big muscles is to lift as heavy as possible. However, the new study shows you can get equally impressive results from going lighter but performing more repetitions. The only condition is that you must do all your sets to failure. So, next time your preferred dumbbells are taken, just switch down and up your reps. You'll be out of the gym that much quicker and still see the growth you're looking for.

Copyright © 2001 - . World Bodybuilding - All Rights Reserved