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Recent Bodybuilding Articles

Easy Bodybuilding Diet Plan

bodybuilding diet

According to the National Federation of Professional Trainers, most bodybuilding diets will consist of high amounts of protein, an increase in water consumption and extra fiber. It is recommended that you consult your physician prior to engaging in any kind of bodybuilding diet.

What to Eat


A typical list will consist of oatmeal, lean meats, eggs, fiber rich vegetables, peanut butter and lots of water. Protein shakes are the most popular way to save time when trying to meet your protein quota. You can add most of your ingredients into a blender and take the shakes anywhere. According to the American Council on Exercise, the easiest way to diet for bodybuilding is to stick to the same kinds of foods so that you never have to wonder what your next meal will consist of.

Eating Schedule



The hardest part about bodybuilding diets is making sure to eat when you are supposed to, even if you aren't hungry. Preparing meals ahead of time can save time and make it easier to grab food when you're on the go. Try cooking all meats in batches so you have enough for two to three days. You also might think about preparing protein shakes in larger portions so you can pour what you need during the day. This cuts down on prep time considerably and when you're drinking 3 to 4 shakes a day, you really notice how much time you save.

Keep a Journal



To make things easier for you, it is best if you keep a journal listing all the foods you are supposed to eat and what you've actually eaten. Include a daily menu and try separating meals in time slots so you know roughly what time you will be eating. Eventually you'll memorize the schedule, so the only thing you'll need to make sure to do is keep track of what you've eaten. The journal will help your eating habits become second nature making it easier to stick to your regiment.

Hire a Trainer


If you are having a hard time sticking to the diet, hiring a personal trainer with experience in bodybuilding can make life easier. Your trainer will keep you accountable making sure you stick to your eating plan. He will make any necessary tweaks to your diet in case you notice you aren't gaining as much muscle as you would like.

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Body Building Diet: Lose Fat and Gain Muscle

lose fat gain muscle

Many scholars believe that bodybuilding diets began with the ancient Greeks. According to Ken R. Wells and Jacqueline L. Longe in the article "Bodybuilding Diet", the desire for physical strength and beauty was influenced by the ancient Greek society that wanted to emulate the perfect physique like the gods, Hercules and Apollo. The same desire for physical strength is apparent in Rome and Egypt.

According to Wells and Longe, "The modern era of bodybuilding began in the late 1800s in England; German strongman Eugen Sandow is credited with being the first professional bodybuilder of the modern era. He was a featured attraction at the 1893 World Columbian Exposition in Chicago for his feats of strength." Sandow published a magazine that included diet tips. He also opened several weight training studios in England.

Wells and Longe also state, "Sandow's own diet was high in calories, protein, carbohydrates and fats."

Bodybuilding Diet Plan

The premise of the bodybuilding diet plan is to help people build muscle and reduce body fat. While bodybuilding nutrition consists of a diet high in protein, healthy fats and complex carbohydrates like whole grain bread, cereal and pasta, a regular strength-building and exercise program is also essential.

According to Wells and Longe a "bodybuilding diet generally contains 2,500-5,500 calories per day for men and 1,500-300- calories daily for women, depending on the types and levels of exercise." The ratio of protein, carbohydrates and fat differ somewhat. Some programs recommend 20 percent from fats, 40 percent from protein and 40 percent carbohydrates, while other programs recommend a ratio of 30 percent fat, 30 percent carbohydrates and 40 percent protein. Bodybuilding nutrition recommendations suggest eating six to eight small meals throughout the day.

Nutritional supplements and protein powders are recommended as well for a bodybuilding diet plan. Several bodybuilders believe nutritional and other kinds of supplements are necessary for bodybuilding.

According to Sean Andros in "Diet Dangers," bodybuilding dieters should never "eat too much junk food when trying to add muscle mass, because extra fat will be gained. Some junk food is OK once a week, but remember, 'You are what you eat.' So eat healthy, nutritious, low-fat bodybuilding foods."

Benefits of Bodybuilding Diet

The benefits of following a bodybuilding diet along with exercise are health and appearance. Since a bodybuilding diet induces muscle mass, a bodybuilder's metabolism usually increases; however, people on this type of diet and exercise program usually gain weight.

Medical and bodybuilding communities consider building body mass and eating a bodybuilding diet a safe and effective way to build muscle and lose fat. Keep in mind there is no general ratios for the amount of fats, protein and carbohydrates.

Risks of Bodybuilding Diet

People with heart disease or other health related condition should consult their doctor before starting a bodybuilding diet and exercise program. A bodybuilding diet and exercise program is also not recommended for pregnant or nursing women.

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How to Get Cut Muscles

get cut musclesBefore beginning a diet and exercise program to get ripped, get a fat test. Fat levels for men who really want to show off muscle striation should be in the 7% to 12% range for men, and up to 22% for women t look ripped. If you go too low, you may risk your health. Fat tests are usually available through your local gym or a doctor office.

Burn Fat Stores

Keep your calorie intake at or below recommended levels to burn fat fast and get cut. Men and women who are sedentary to active should consume no more than 3000 to 3500 and 2000 to 2500 calories respectively. Count calories to lose weight quickly.

Since a pound of body fat is 3500 calories, you will need to cut 500 calories per day to burn a pound of body fat and get cut. Eat foods that are high in nutritional benefit, but low in calories such as raw fruits and vegetables, to burn the most body fat. Foods such as asparagus, melons, parsley and artichokes act as diuretics and will help you lose water weight that may be hiding your ripped abdominals as well.

Exercise

The best way to get cut or shredded is to exercise. Workout for 60 minutes daily at 85% to 90% of your fat burning rate to decrease fat stores and show ripped muscle. Determine your fat burning level by subtracting your age from 220 and keeping your heart rate at the maximum end of that number while working out. Add specific abdominal exercises such as crunches and reverse crunches to tighten the muscles in the abdominal as well.

Increase Protein

The majority of your foods should come from protein if you want to lose fat and get cut. Excess carbohydrates are often converted to glucose and end up as triglycerides in the blood. These can form fatty deposits on the body that hide muscle tone. To get really ripped, eat no more than 20 to 40 grams of carbohydrates daily. Good sources of high protein, low carbohydrate foods include lean meat, eggs, vegetables and nuts. High protein foods will help you to lose weight healthily as well.

Stay Hydrated

The liver needs water to function correctly and process fat. If you do not drink enough water, your liver will process fats more slowly, and fat will likely accumulate. When the liver is working properly you will burn belly fat in particular. Getting cut abs requires you to drink 2 liters of water daily to help increase liver functioning and flush fat.

Sleep

Sleep is essential for getting cut abominals. When you do not sleep as you should, your body does not produce enough leptin, which helps to regulate appetite. In addition, you may produce an overabundance of cortisol when lacking in sleep, which has been shown to increase your chances of obesity. Be sure to get at least 8 hours of sleep per night if possible to get cut abdominals.

Supplementation

Supplements that will help you burn fat and get cut are choline (250 to 500 mg), chromium picolinate (5 to 35 g per day), l-arginine (5 to 35 g), and l-carnitine (500 mg to 3 g).These supplements are helpful for metabolizing triglycerides, and helping to increase energy. They also act as appetite suppressants and fat burners. Take l-arginine (5 to 30 g) to help eliminate sodium and bloat. Most fat burners are available in supplement form and can be taken once or twice daily and help you to get ripped abdominals.

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How To Build Huge Arms

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First of all, stop the endless curls and pushdowns for trying to build huge arms. They might work alright at first, but they lose their touch pretty quick. Plus they only work a small portion of the whole muscle, minimizing your muscle and strength gains. Isolation exercises should be used occasionally, but your main focus should be on compound movements. Exercises such as the deadlift, squat, clean, and bench press are the best exercises for building strength and muscle. This is because they put the most stress on your muscle fibers and activate the most motor units. The same applies to building huge arms, compound exercises must be used as well. Now, do these to build huge arms and really see results.

Biceps

  • Barbell Curl: This differs from dumbbell curls. This places more stress on your biceps, from different angles. To perform the barbell curl, choose one of three different grips: neutral (shoulder width), wide grip, or close grip. All grips are done underhand. Then curl the weight up to to your chest. Do not use your hips or arms to help swing the weight up. Use only your arms, swinging the weight up defeats the purpose, and increases your chances of injury. Lower the weight back down and touch your waist with the bar. Do 3 sets of 8.
  • Pull Ups/Chin Ups: Pull ups and chin ups are another great exercise to build huge biceps. Doing chin ups puts more emphasis on your biceps, while pull ups puts more emphasis on your lats and back. To do chin ups, use an underhand grip. To do pull ups, use and overhand grip. You can vary between neutral grip, close, and wide grips to keep your muscles guessing. Make sure to lower down so that your arms are fully extended, and that you touch your chest to the bar. Do 3 sets of 8.

Triceps

  • Dips: By far the best exercise to build huge triceps. Since the triceps compose two thirds of the arm, having big triceps is a must. Plus it will make your biceps look bigger. To perform a dip, find a set of parallel bars. All gyms will have them. To put the focus on just your triceps, keep your torso perpendicular to the floor. Lower down so that your arms are at 90 degrees, then raise back up. Once you can do your desired reps easily, use a weight belt and add some more resistance. Do 3 sets of 8.
  • Close Grip Bench Press: Not a very common exercise for the triceps, but it is great for building them. To perform the close grip bench press. Lay down on a flat bench, and assume the proper benching form. You won't be able to do nearly as much weight as you could in a normal bench. Use a much lighter weight. Put your hands in the middle of the bar, so they are 6 inches apart. Lower the weight as close to your chest as possible and then press it back up. Do 3 sets of 8.

Incorporate these exercises into your routine 2 to 3 times per week, and you'll be on your way to huge arms in no time.

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Can Soy and Whey Protein Help in Muscle Building?

If you are focusing on strength and muscle building, you may want to include a high quality protein supplement to assist your hard work.

How Is A Protein Supplement Used?

The general rule of thumb is to take one gram per pound. You should do some experimentation to find what how your body reacts. You may need to adjust that number.

Athletes in training should consume about 25 grams of protein a day, while bodybuilders will consume closer to 150 grams. These higher doses of protein should be spread out throughout the day. An easy way to get those kinds of protein numbers is to use whey protein shakes three to five times a day. These shakes can easily supplement a weightlifter's diet. However, while the shakes replace a meal, be sure to eat at least one well-balanced meal of carbohydrates, meat and vegetables.

What is Whey and Soy Protein?

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Whey protein is the purest form of protein and will help you build mass. Because whey protein comes from cow’s milk, it is not a good choice for those with milk allergies or who are lactose intolerant.

Whey protein normally comes in three forms: concentrate, isolate and hydrolysate. The protein availability in whey protein concentrate is more diverse and lower than that of whey protein isolate. The whey protein concentrate levels are higher in levels of lactose, but lower levels of cholesterol. In whey protein isolate, the lactose has been removed. Hydrolysates are, in part, broken down making absorption easier, but this form is more expensive than concentrate or isolate.

Soy protein comes in concentrate form and in isolate form. All forms of soy protein are lactose free.

Whey protein has long been chosen for serious muscle building because of the excellent supply of branched amino acids. Branched amino acids are taken directly into the muscle and used during periods of exercise and resistance training. Leucine is a branch amino acid that is 50% higher in whey protein than soy protein and plays a significant role in starting protein production. On the flip side, soy protein has higher amounts of arginine, which, similar to leucine, plays a role in protein production and in glutamine, which supports the immune system.

What Are The Differences With Soy or Whey Protein?

Both soy and whey protein powders can provide high quality protein even with differing amino acid functions.

With proper use, whey protein will undoubtedly support muscle building and more recent reports show soy protein may as well.

Soy protein does not have the anti catabolic or muscle building abilities that whey and red meat do, but soy does provide actual benefits to a bodybuilder. 10-30 grams a day of high quality soy protein isolate is recommended for most people.

Are There Health Concerns With Soy Protein?

With soy being a newer protein source, some concerns are that it may produce unwanted results of decreases in testosterone and increases in estrogen in men. There are reports of long-term effect concerns on the health of both men and women with increasing or decreasing risk of hormone related cancers and soy’s relationship to other health concerns. One study, however, supported muscle building results from soy protein with no negative effect on testosterone or estrogen levels in men.

So, in shopping for a whey or soy protein to supplement your bodybuilding, figure your own needs. You can always combine soy and whey to get the best of both worlds.

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Bio-Genetic Muscle Weight Gain System Review

Bio-Genetic Muscle Weight Gain

Although most people feel that they need to lose weight, for some individuals gaining weight is more difficult. This is especially true when the weight you want to gain is muscle. The Bio-Genetic Muscle Weight Gain System is a program that promises muscle weight gain. If you simply increase the amount of calories you consume, you are likely to put on fat. Gaining muscle requires a different method, one that combines exercise and meeting caloric requirements.

Bio-Genetic Muscle Weight Gain System Authors
The authors of “Bio-Genetic Muscle Weight Gain System” are Lee Hayward and Bryan Kernan. Hayward is a well-known competitive bodybuilder, author and winner of the 2007 Heavyweights Classic Bodybuilding Competition. Kernan is a bodybuilder and the author of three books, including “Instant Cuts,” “Bodybuilding Supplement Secrets Revealed” and “The Bio-Genetic Weight Gain System.”

How to Judge Your Progress
The program advertises a 25 lb. increase in muscle weight over 12 weeks. As a way to see if the weight you gain is fat or muscle, and therefore prove that the program worked, first determine your starting body fat percentage. The book gives you instructions on how to determine your body fat percentage through the use of calipers. After 12 weeks, assess your body fat percentage again. Your total weight should have increased, but your body fat percentage should be reduced because more of your weight is coming from muscle.

Program Manual and Extras
The program is sold as an 114-page e-book that discusses how to gain muscle weight. As of 2011, the e-book costs $38 and can be ordered online in a PDF format only, although versions for PCs and Macs are available. In addition to the e-book, you also receive eight bonus items as part of the Bio-Genetic Muscle Weight Gain System. These bonuses include “How I Gained Weight Fast With A 'Fool Idea,'" “Simple Food Trick Causes Unexplainable Rapid Weight Gain,” “Bodybuilding Supplement Secrets,” “72 hour Weight Gain Secret,” “How To Get Six Pack Abs,” “When Natural Bodybuilders Need To Gain Weight Fast This Is What They Do,” “The Key Secret To Gaining Weight” and “Bodybuilding Recipes and Resources.”

Bio-Genetic Muscle Weight Gain System Exercises
The e-book includes a comprehensive workout program for building muscle. The exercise plan is broken up into three phases. Both pictures and descriptions of the exercises are included. You'll find traditional weight lifting exercises included, such as squats, dead lifts and bench presses. In fact, the book emphasizes dead lifts and squats with the ultimate goal being that you can squat with 1.5 times your bodyweight for 20 repetitions, according to LeeHayward.com.

Bio-Genetic Muscle Weight Gain System Diet
The book stresses diet as the most important aspect of gaining weight, with an emphasis on the adequate consumption of calories. Some dietary guidelines recommended by the program include a list of nine "anabolically charged natural foods" for muscle gain and 53 foods that stimulate the release of a muscle-growth hormone. There is a heavy emphasis on supplements, however, which may or may not appeal to some readers, as supplements are expensive and it can be quite time-consuming to remember to take them consistently.

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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.

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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.

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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.

Routine

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.

Repetitions

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


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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.

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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.

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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.

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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

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.

DHEA

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

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.

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.

 
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