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Recent Bodybuilding Articles

Pre And Post Workout Nutrition

Suggestions on what to eat before and after a workout are a question that is often asked. What you eat before and after your trip to the gym is essential for muscle growth and recovery. To gain the best results form your workouts, eating the right foods in the right proportions will help ensure that you gain the best results from your fitness routine.

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Pre Workout Nutrition

Eating a good pre workout meal can make a difference between in your ability to get a good set in or adding more weight; or not. A lot of people put a all their focus on post workout nutrition by disregarding pre workout meal. Most fitness buffs, claim that working out on an empty stomach helps to burn more fat. The opposite is true. If you are not taking time needed to eat a proper meal in preparation for your workout, then you could be doing more harm than good to your overall fitness goals. It’s important to fuel your body with the right nutrients to gain muscle strength, endurance, and recovery.

Test it for yourself. Workout without eating and see how long you last. Next, you’ll want to workout after eating a solid meal and compare your overall endurance levels and intensity with the first study. You’ll notice that you will be much more equipped to last longer during your workouts, while combating fatigue.

Due to the time it takes to digest a meal, it’s best to eat one to two hours before your workout. A proper meal should consist of simple carbohydrates and protein. Simple carbohydrates can come in the form fruit or vegetables. Fruit tends to help replenish the flow of blood in the body as well as fuel the body with enough energy to get through your workout. If you want, a small amount of complex carbohydrates they can be added in the form of oatmeal, yams, or brown rice. Next, add a serving of protein such as an egg or a protein shake. If you want a quick meal try a low sugar protein bar that has a good combination of carbohydrates and protein.

It’s vital that you drink plenty of water before you workout. Water will help alleviate cramping and low energy levels. In athletes, it’s best to drink water to supply the body what it may lose through perspiration during training.

Post Workout Nutrition

For people who train, your post work out meal is most important. To make this simple, your post workout meal should only consist of protein and carbohydrates. The best time to consume this meal is within an hour after your workout. However, consuming your meal within 30 minutes is best. Good sources of protein include a whey protein shake. While other protein sources for building muscle such as eggs, fish, and chicken are good sources of protein as well. During this time, you want to eat something that’s going to quickly absorb into your digestive system supplying your muscles with vital nutrients, fast.

After your workout, it’s important to restore your muscle glycogens so that your muscle tissue doesn’t breakdown. For that purpose, carbohydrates are the best to eat, which will help push nutrients into your muscle tissue faster. Looking for carbohydrates with high fiber amounts such as whole wheat bread, brown rice, or oatmeal.

If achieving your fitness goals quickly is your goal, then carefully plan your pre and post workout nutrition. If you don’t supply the body with the nutrients it needs for proper muscle growth, your time working out may be in vain. Use this outline of pre and post workout nutrition as a guide to make your own nutritious muscle building, workout meals.

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Steps To Consistently Maintaining a Healthy Diet

healthy diet

Diet is a word that is all too familiar to bodybuilders. The necessity of a healthy diet is obvious to the hard training bodybuilder. There is nothing more discouraging than building slabs of powerful muscle, only to be hidden by a thick layer of body fat. Hard working muscles need the right fuel to continue to grow bigger and stronger.

Every bodybuilder knows the importance of a healthy diet. The real question is how to consistently maintain a healthy diet, even during those times of temptation. There are plenty of temptations and opportunities to slip. A small slip is not a big deal, but a large or continuous slip can be a major issue that may undo much of the hard work.

There are some helpful strategies to maintain a healthy diet. There are motivational techniques, behavioral choices, and, of course, the avoidance plan. No matter which strategy is used, it is important to accept the fact that you are human and mistakes occur. If you slip, get back on the plan and move forward. If the guilt is eating away at you, do an extra thirty minutes of cardiovascular work.

Trying to stay the course can be tough when people around you are not on the same page. Holidays become a tough time, also. Parties and social gatherings offer a lot of tasty, diet killing, muscle hiding food. These times require a little extra willpower. These are also the times when you need to remember your motivation for staying on a healthy diet.

If you have made some significant gains since adopting a healthy diet it might help to carry a before picture of yourself to remind you of why you eat healthy. A picture of a bodybuilder you admire, and aspire to be like, might help also.

Before attending an event where food may be an issue try spending ten minutes posing in front of the mirror or do a short, pump-building workout. The pumped feeling may help remind you each time you feel tempted by a bad choice.

Behavior modification strategies might include working with a partner who has the same goals to constantly remind each other why the healthy diet is the right choice. Convince yourself that food is simply a fuel for muscle growth and energy needs and schedule your meals accordingly. Stop eating for flavor and start eating for survival and performance. This will help you avoid those splurge meals or those little treats. Eating a healthy, high protein meal before going to a social gathering might help reduce the chances of cheating, as well. The protein meal will help fill you up and stay with you so you are not hungry and you will not need to snack.

Avoidance is the optimal choice. If you can avoid putting yourself in a position where temptation exists then you eliminate the problem. However, total avoidance is not an option without becoming a hermit. Avoiding the dessert table or skipping the sauces and dips can be accomplished fairly easy. Avoiding the bar and not ordering appetizers will also help reduce unhealthy choices. Asking family members to have healthy choices at family gatherings will also help you avoid many of the temptations regularly experienced at holiday times.

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Eating High Quality Fats

high quality fats

Shudder to think? No, no mistake has been made. This discussion is on eating high quality fats and not avoiding it. In common parlance today, the very mention of fat has become such an untouchable pariah! But, the fact remains that fat is an essential component to sustain the metabolic functions of human and even some animal bodies. What is necessary however is that one should know the facts about fat and choose the type of fats that are beneficial and discard those that can potentially deliver harm either in the short or long run.

Understanding fat

Let us examine the various types of fat before attempting a judgement on what is good and what is bad fat. For the purpose of this discussion, we will look at three broad classifications of fat.

  • Saturated fat
  • Hydrogenated fat
  • Unsaturated fat

Saturated fat

Most food from animals and certain plants contain saturated fat. Beef, veal, beef fat, pork, lamb, poultry fat, cream, milk, butter, cheese and a range of diary products derived from whole milk as well as 2 percent milk. Other carriers of saturated fat can be coconut, coconut oil, palm kernel oil, palm oil (also known as tropical oils) and butter obtained from cocoa. Fat from this stream has been held responsible for causing high blood cholesterol from dietary causes. While some fat are indeed essential for the human body, high levels of blood cholesterol does not merit any leniency, because high blood cholesterol has been singled out as a primary cause for a number of coronary dysfunctions and often leading to heart attacks.

Hydrogenated fat

Here is the major culprit. Hydrogenation is a chemical process wherein manufacturers of vegetable oils add hydrogen to the oil. Not because it is good for you, but because it enhances the shelf life of the product and increases the flavour stability of food which contain these fats. Remember the deep fried finger chips? There are no labelling regulations for fast foods – as yet. Take a look at the saturated fat percentages mentioned in the label giving you the nutrition facts.

Unsaturated fat (Monounsaturated and Polyunsaturated)

Fish, seeds, nuts, and oils from certain plants contain unsaturated fats. Salmon, avocados, herring, olives, trout, walnuts, sunflower oil, saa flower oil, soybean etc. contain unsaturated fats in good measure.

Food with quality fat

Beef holds special favor with muscle builders for its high quality protein content and the low fat level. Eggs work as a power food to build muscles. The egg whites have no fat while the yolk is rich in cholesterol. The fat provided is omega 3, a good fat. Chicken/turkey is an excellent source to provide protein while being low in fat, though some parts of the chicken do carry high fat. Fish, particularly the lobster, mullet, haddock etc. too work well with muscle building. Tuna fish is also another convenient choice. Finally, soy and milk. Although liquid food, they are rich in protein and in combination with meat, compliment amino acids obtained from meat.

Ideally, all your meals should have protein in it and should be evenly spread out across the day. About 3 grams of protein for every kilogram of your body weight will contribute to positive balancing of nitrogen. This will optimize the results particularly in combination with passionate weight training.

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How To Gain Weight

gain weight

With the emphasis in society today so heavily focused on weight loss, there are much fewer resources for those looking to gain weight. That doesn't mean it can't be done. In fact the methods are simple if you follow along with the tips we give you in this article you will be on your way to gaining weight the right way. On your way to gaining serious muscle mass. Weight gain is a product of what you eat and what calories you burn every day. It is as simple as that. How you gain your weight though can be complicated.

In order to gain weight you need to consume more calories than you burn. This becomes more and more difficult the more you participate in a rigorous lifting routine. You lift so hard to gain muscle mass, mean while you are often burning the very calories that you need to gain that mass. In order to provide your body with the fuel that it needs for serious weight gain and muscle mass you can use a simple formula as your starting point. Take your own weight and multiply it by 18. 200-pounds, you're eating 3600 calories a day.

This can be difficult to do. It's not hard to eat 3600 calories a day. Some of the drinks you can get at your local coffee shop will get you half way there before you've even started your day. But that kind of diet isn't going to get you the kind of muscle mass gains that you are looking for. In order to get healthy weight gain you need to get your calories from a good source. This often means that you need to eat four, five, or even six meals a day rather than the traditional three.

Sometimes there just isn't enough time in the day to consume six meals, get your lifting in, and live your life. We can't change lifting and we'll leave your life up to you, but for the meals, you can always turn to a healthy meal replacement shake to quickly take in those missing calories. This is also a good option if you get all the meals in but the healthy food you are eating just doesn't pack all that calories that you need.

Another thing that can benefit your weight gain and muscle mass is dietary supplements. Supplements containing specific amino acid blends, such as creatine and glutamine have shown some benefit in gaining muscle mass.

The last aspect of weight gain, and this is the most important one, is lifting. There is no substitute, no short cut, no easy way around the fact that you will need to lift heavy weights in order to gain muscle mass. A standard workout routine consists of moderate weight being lifted 10-15 times per set. Any one exercise can have from 4-6 sets. In order to gain muscle mass, you need to drastically increase the weight and change your routine to do 3-4 sets of 6-8 reps. Make sure that you are getting the most out of the time that you spend lifting. Check out our articles on compound exercises vs. isolation exercises as well as free weights vs. machine weights. There you'll find tips for getting the most muscle gains out of the time you spend in the gym.

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Picking The Best Protein Bar

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Protein bars are an important tool for the bodybuilder. A good protein bar is a convenient way to get that much needed protein in between meals or on the road. The supplement market has been inundated with protein bar choices. The hard part for the average bodybuilder is sorting through all the choices and figuring out which is the best choice for them.

Most protein bars have certain aspects in common. They have all three of the major macronutrients in them; fats, protein, and carbohydrates. The variable factor is how much of each is contained in the bar. All the bars contain calories, as well. The amount can vary from 100 to 700 or more calories. Finally, all bars are marketed by companies trying to make money, therefore they will all claim to be the best on the market.

When looking for the best bar for your needs, it is important to understand your needs. Most bodybuilders fall into one of three categories. Some lifters need a lot of additional calories to offset a very fast metabolism. Other bodybuilders may need to limit the total calories to lose body fat. The third group is strictly looking to increase overall protein intake, without a lot of extra calories or other nutrients.

The protein bars vary widely by nutrient content and calories. Some bars are designed for the bodybuilder looking to control overall calorie intake. They are made with fewer calories and usually have fewer carbohydrates and fats. The protein intake may be lower, as well. There are some good bars with fiber and complex carbohydrates, limited fat, and a higher protein content that still keep the total calorie level below 250. These bars generally are not as sweet as others, and usually do not come in as many flavors.

Some protein bars have a great ratio of nutrients within a moderate calorie bar. They have an adequate amount of fats and carbohydrates along with a good protein amount. These bars often parallel the nutrient breakdown of the normal diet. These bars are so complete they can serve as a meal, when needed. These bars usually run around 300 to 500 calories.

Other bars may have more calories due to increased carbohydrates and fats. The fats give the bar a better consistency and the carbohydrates make the flavor better. Some of these bars come in extravagant flavors like Strawberry Smoothie, Mint Chocolate Chip, or Cookie Dough. They generally have calorie counts above 300, with some over 700 calories. The best high calorie protein bars get their calories from complex carbohydrates, some fats, and protein, with only enough sugar to flavor the bar.

A bodybuilder who needs extra calories may find the higher calorie protein bar convenient in this quest. Eating a protein bar between meals to increase calories may help boost muscular gains. It makes an easy way to get those extra calories. The bodybuilder who is looking to reduce overall caloric intake may use a complete protein bar to replace a meal or two during the day. This will ensure adequate nutrients without the extra calories often consumed in a regular meal. The bodybuilder who is simply looking to increase protein intake may seek a bar with very few carbohydrates and fats, and lower caloric content. This allows the bodybuilder to increase total protein without increasing overall caloric intake by a lot.

When searching for the best protein bar it is important to know your needs and how the right bar can feed that need. Whether you are trying to bulk up or get ripped the protein bar can be a great tool. Finding a bar that is low in simple carbohydrates and high in protein, and balanced in overall nutrients, will take you a long way toward your goal of developing the best physique possible.

My favorite protein bars are Detour bars because of the taste and high amount of protein (30 grams per bar). Luckily I have a GNC close to me that sells them for $24 for 12.

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Top Foods That Build Muscle

So what are some of the best foods that build muscle and lose weight?  When looking to build muscle a good ratio of carbs to protein to fat would be around 40% 40% 20%. Remember these are quality fats and complex carbohydrates.

The most important building blocks for building muscles is protein. Protein is used to repair the damage done by resistance or weight training. So to build muscle you need protein. See some of the top choices for protein below.

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Top protein choices
  • Chicken Breast
  • Turkey Breast
  • Tuna
  • Cottage Cheese
  • Egg Whites
  • Salmon
  • Lean Beef
  • Whey Protein

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Carbohydrates are what give the body energy and fuel to workout. See some of the complex carbohydrates below:

Top Carb Choices
  • Brown Rice
  • Baked Potatoes
  • Whole Wheat Pasta
  • Sweet Potatoes
  • Bagels
  • Oatmeal
  • Fat Free Yogurt
  • Beans


  • Broccoli
  • Green Beans
  • Cauliflower
  • Asparagus
  • Peas
  • Carrots
  • Spinach

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When you think of building muscle or being fit you tend to think that you should avoid fat altogether. This is not true. Fats are a necessary component to sustain the metabolic functions of humans. See some of the top carb choices below.

Top Fat Choices
  • Avocado
  • Olive Oil
  • Natural Peanut Butter
  • Nuts
  • Flax Seed Oil
  • Fish Oil

So the next time you go to the grocery store, be sure you stock your cart full of the best foods that build muscle.

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Top Dumbbell Bodybuilding Exercises

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Dumbbells are often the forgotten tool in bodybuilding. With the advent of machines, the popularity of dumbbells declined. The problem with that is the reduction in stabilizing muscle involvement. The muscles that stabilize the joints during a free weight lift are often taken out of the exercise during a machine exercise.

When training to build muscle many of the exercises are the same whether you use barbells, dumbbells, kettle bells, machines, or any other equipment. When developing the chest and shoulders you need to use pressing motions. The back requires lots of pulling motions from different angles. The arms can really be developed using dumbbells. Many people forget about the potential for some great leg work using dumbbells, as well.

Since they are often forgotten, let’s start with the legs. Squatting with dumbbells adds an extra degree of comfort because the weights can be held in a position that fits your body. The weights can be held at the shoulders, in tight to the chest, or hanging down at the sides. The position of the weights also allows for a more natural body position during the lift. Avoid the temptation to lean forward or look down because it can cause back injury just as it does in regular squats. Stiff-legged dead lifts are also a great leg exercise with the dumbbells. Heel raises can be done for the calves. One of the best all around leg shaping exercises is the lunge and dumbbells are ideal for performing this exercise.

Moving up the body to the abdominals and obliques, dumbbells can be used to sculpt this area, as well. Crunches with dumbbells for resistance are great for a change up. The resistance lowers the number of repetitions needed to get a great pump. Side bends holding one dumbbell or twists with the dumbbells out in front are also great for the obliques. Good mornings with the weights held in front are a great way to work the lower back area. These are done in a bowing motion, as if greeting someone good morning.

Moving farther up still, to the chest, we find many more dumbbell exercises. Dumbbell bench presses call a lot more support muscles into play than the regular bench press. It also allows for more involvement from the inner attachment. These can be done from the flat, incline, or decline positions. Dumbbell flys, again from any of the angles, are great for overall chest development. Dumbbell pullovers, done from a lying position, will bring all the attachments into play.

Now, the shoulders are another area that dumbbells are commonly used for. Dumbbell overhead presses really hit the meat of the shoulder. Dumbbell lateral raises done standing, or bent over for the rear deltoids, are great for shaping and sculpting. Using dumbbells for upright rowing motions can take some of the stress of the wrists and make the exercise more effective. Shrugging exercises with the dumbbells will place the shoulder in a more natural alignment and may reduce some of the stress on the rotator cuff muscles.

Okay, finally we are at the back. The king of back exercises would have to be the deadlift. And, the deadlift can be performed with dumbbells. Mind you, the weight may be reduced, but the strict form that can be adhered to with dumbbells can make this exercise tough. The weight can be held closer to the body and a straighter back can be accomplished with dumbbells. Bent over one-arm rowing can be done with dumbbells also, to help develop the sweep of the lats. Two arm rowing, from a bent-over position or lying face down on a high bench, is great for developing the thickness and lines of the upper back.

When planning your training routine don’t forget the value of dumbbells. They really call the supporting muscles into play and allow for a great range of motion. They can be used for bulking, as well as shaping, exercises. Most exercises can be adapted to dumbbells. So don’t be a dumbbell, use dumbbells in your training.

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Health Facts On Green Tea

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Green tea has received a lot of press lately. It has moved from the fields of the Far East to the world market. It has been used for medicinal purposes for thousands of years. The Western culture has begun to recognize many of these herbal remedies and their value in medicine. Due to the late stage involvement of the scientific world, research is behind on these remedies. However, real world (anecdotal) evidence supports many of the claims of these herbal treatments.

Green tea has enjoyed a recent surge in popularity due to some of the claims about its health benefits. Many of the health claims are based on historical claims and anecdotal uses. Some others have some scientific backing. Unfortunately, since research on herbal medicine has been lagging behind there may not be as many studies to verify the claims. The promising fact is that green tea has not shown any major side effects from its use, even over the long term.

Green tea has been shown to have the following health benefits:
  • Anti-cancer benefits: The antioxidant epigallocatechin gallate (EGCG) has been shown to help prevent a range of cancers.
  • Increasing metabolic rate: Green tea contains caffeine and catechin polyphenols that help increase thermogenesis. It may also help with fat oxidation, which will help reduce body fat stores, as well as, increasing endurance.
  • Increasing insulin sensitivity: Green tea has been shown to increase the body’s own affinity for insulin, especially in those who may have a slight insensitivity developing. This may also lead to a reduction in the chance of developing diabetes.
  • Increased mental acuity and focus: A combination of factors may help increase the ability to focus and cut down on age related degenerative diseases that affect the neurological system.

Green tea has been used for combating many conditions and preventing many others. The following list shows some of the current uses for green tea.

Those uses with no, or little, scientific research yet:
  • Preventing Alzheimer’s and Parkinson’s
  • Treatment for cancer
  • Treating multiple sclerosis
  • Reducing LDL and increasing HDL
Those with scientific backing (or solid real world backing):
  • As a diet aid, to increase metabolism
  • Improving cardiovascular health
  • Improving insulin sensitivity
  • Reducing free radical damage
  • Increasing mental acuity and focus
Whether enjoyed as a tea or taken in capsule form, green tea has some very promising health promoting benefits. The research continues on this herbal compound and more studies are being conducted every day. The results of the previous studies show that this is a good supplement for promoting overall health, as are many teas. It may or may not have all the benefits made by marketing claims, but it does promise to be a valuable tool in overall health.

The caffeine content helps increase energy without some of the negative effects associated with coffee. Green tea has no side effects, outside those associated with caffeine, and the potential benefits are numerous. Can you afford not to give it a try?

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How To Strengthen The Forearms

Forearm muscles account for approximately thirty-three percent of arm mass. They are indirectly stimulated with "straight-bar" exercises that work the biceps, triceps and back. However, it is helpful to occasionally use exercises that isolate the forearms for direct stimulation.

Strong forearms are particularly useful in injury prevention, sport specificity and grip strength. Research has shown that an effective strength & conditioning program can improve maximal force and power production, reduce the incidence of injuries and contribute to faster recovery times (Cockram & Tolley, 1997).

Reducing Injuries Resulting From Under Trained Forearms

Weak forearm muscles increase susceptibility to overuse injuries. For example, tennis elbow or lateral epicondylitis is a painful inflammation resulting from a lesion primarily at the muscle-extensor carpi radialis brevis. The condition often arises from movements which hyper-extend the elbow joint.

Similarly, golfers elbow or medial epicondylitis affects the muscles on the medial side of the elbow joint (Cockram & Tolley, 1997). The occurence of each injury is reduced with more attention to direct forearm training. Competitors in other sports that involve throwing grabbing, pulling, pushing or gripping also benefit from direct forearm stimulation. Strengthened forearm muscles allow athletes to spend more time competing.

Strong forearms are not just for athletes. Regular people who strengthen their forearms can better perform everyday tasks that involve bending (contracting) and straightening (extending) the arms. For example carrying groceries, small children and pets become easier when weak forearms aren’t a limiting factor.

Basic Strengthening And Stretching Exercises For Lower Arms

Forearm strengthening exercises might include squeezing a tennis ball, wrist circles using a weighted object, dumbbell wrist curls with the forearm pronated (palm facing downward) and supinated (palm facing upward) and pull/chin ups.

Pull ups using a thick bar (over 1.5 inch diameter) may have a very positive impact on forearm and grip strength. If you cannot do a pull up then jump up to grip the bar and slowly lower your body weight downward. When stretching your forearms it is important to keep the elbow fully extended and ensure you stretch both flexors and extensors (Cockram & Tolley, 1997).

Basic Anatomy Of Forearm

The forearm is comprised of various muscle groups such as flexors, extensors, supinators and pronaters along with major nerves and arteries that facilitate movement of hands, elbows, wrists, fingers and thumbs. Bones of the forearm are the radius and ulna.

Common anterior forearm muscles include:
  • Brachioradialis (flexion of forearm)
  • Flexor Carpi Radialis (flexion/abduction at wrist)
  • Palmaris Longus (assists in wrist flexion, absent in nearly 20% of Caucasians)
  • Flexor Carpi Ulnaris (wrist flexion).

Common posterior forearm muscles include:
  • Extensor carpi radialis longus (wrist extension/hand abduction at wrist)
  • Flexor digitorum superficialis (finger flexion).

The anterior and posterior muscles listed are but a few of the many muscles that comprise the forearm.

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Massive Chest and Shoulder Workout

The Pectoral muscles, combined with the deltoids, create the most dramatic muscular impression in your upper body. These are two critical muscle groups to consider when bodybuilding for mass. In this section, I will walk you through a typical workout that incorporates both muscle groups into one, intense, muscle-building experience.

Note: It is strongly recommended that a spotter be present when this workout is done. We are going to fail in some sets, and with free weights that can be dangerous. Play it safe. Injuries suck.

So without further delay, let’s begin.


Stretching is always a key pre-workout activity that is going to help you in a number of ways. In this workout, we are going to focus on stretching out our chest and also our shoulders before we begin to stack on the weight.

For the purposes of this example routine, we will first work our chest and then move on to our shoulders. In some cases you would order the exercises differently, or even stagger between each muscle group. This type of fine tuning will come in handy once you are well on your way and comfortable with the routine. A separate article will go into more detail on that subject later.

Incline Bench Press

The first exercise we are doing is Incline Bench Press. This is first for a couple of reasons, but primarily because it is going to be one of the more demanding lifts of the workout. Begin your first set at a weight that allows you to complete 10-12 reps with good form and control with moderate strain toward the final reps. Spot your partner for his/her set, and then add more weight, roughly 20% would be a solid increase. So, if you did your first set with 100lbs. your second set should be at 120 lbs. and fall somewhere in the 8-10 rep range. For your third set, you will again raise the weight and go to failure.

Ideally this failure would occur in the 6-8 range, but may not.

Decline Dumbbell Bench Press

Next is Decline Dumbbell Bench Press. This exercise is a variation of the pressing movement we just finished. The declined position will better target the lower portion of your chest. Additionally, by removing the Olympic bar from the movement, it will isolate each side of your chest. We are going for the same set and rep scheme here as we did with the incline bench press. So use your spotter to your advantage and push for that failure on the third set at around 6-8 reps.

Dumbbell Fly

The last chest exercise we will do on this particular workout is a Dumbbell Fly. This is going to target the center of chest primarily. At this point in the exercise your chest should already be very fatigued. If its not, I would suggest taking a careful look at the weight being used, as well as the rep scheme. You may not be working hard enough. For this exercise you can use the same rep scheme as the previous movements. However, since your chest should be pre-exhausted, you could also just move to the two working sets and skip the first set which would normally fall in the 10-12 range.

Some bodybuilders would say that this split does not include a flat pressing exercise and therefore does not fully incorporate the chest. It is my experience, however, that when the lower and upper portions of the chest are trained in isolation, the strength gain carries through to the entire pectoral muscle. It wouldn’t be out of the question to incorporate, for example, a 3-set of Flat Barbell Bench Press, but I don’t find it necessary.

So now that we are already exhausted, it’s time to grab a drink of water, shrug off the soreness and hit those deltoids. Nobody said today was going to be easy.

Dumbbell Shoulder Press

First in line is the Dumbbell Shoulder Press. Three sets is the magic number here. First set should fall in the 10-12 range and should be moderately difficult. The second set is a working set with more weight and should land in the 8-10 range. As in our other final sets, this third should be to failure with heavier weight, and end around the 6-8 mark.

Side Lateral Raises

With little rest between exercises we are going to move directly to Side Lateral Raises. This move is less about stacking on huge weight that it is about fully controlling the motion and really isolating the lateral deltoids. This exercise will play a big part in creating that rounded, prominent shoulder that we want. You can do this set two ways, the usual 12, 10, 8, with added weight. Or you can drop the weight substantially and do three sets all in the higher rep range of 15-20.

Bent Over Cable Laterals

The last exercise we are going to do today is going to be a finisher move that should take the rest of the energy we have left right out of us! This is called Bent Over Cable Laterals. With this exercise you can go back to our normal rep scheme and give it your all. You will feel the rear deltoids throbbing at the end of each set if you are isolating them properly. Focus on the movement, and put everything you’ve got into it.

Tomorrow should be a rest day, so take your shaking, sweating frame home and get some protein and rest.

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Build Big Shoulders With This Easy Mass Building Workout Guide

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To build big shoulders, workouts need to be tough, demanding and bring about a process called 'hypertrophy'. This is when muscles are broken down and damaged during repetitive weight training and grow back stronger and larger than before. To avoid over training, keep shoulder workouts to a maximum of two per week, resting at least 48 hours between workouts. The shoulders are one of the most easily injured muscle groups so it is important to listen to the body and not overdo things.

At the same time, it is important to reach muscle failure regularly when training shoulders to stimulate hypertrophy and therefore growth. High repetitions of relatively low weights will give a good, strong muscular pump, driving blood cells and nutrients to the muscles.

Understanding the Anatomy of the Shoulder Muscles to Build Big Shoulders

The major muscles that make up the shoulders are the deltoids, trapezius, infraspinatus and, to a lesser degree, the triceps. These muscles need to be worked hard to encourage them to grow. A good training programme would look like this:
  • 5-10 minute warm up
  • Barbell overhead press - 5 sets of 12-15 repetitions
  • Pullups - 3 sets of 8 reps
  • Dumbell shrugs - 5 sets of 12-15 reps
  • Tricep dips - 5 sets of 12 reps

Rest for one minute between sets and one minute between different exercises. This will keep the intensity high and the metabolism fired up. Try to reach failure on the last set for each exercise, using a spotter where necessary to ensure safe lifting.

For the barbell overhead press, load a bar up with a fairly light weight: 60 percent of 1 rep maximum. Press it explosively overhead and lower slowly. Don't lock out the arms at the top of the movement to keep the tension on muscles and off the joints.

When doing dumbbell shrugs, keep the arms straight and try to shrug the shoulders up to the ears, tensing at the top then relaxing slowly, lowering the weights.

Eat a Muscle Building Diet to Grow Muscle Mass in the Shoulders

To build muscle, it is necessary to eat a diet high in quality protein and carbohydrate and healthy fats. A good muscle mass building eating plan will help to build big broad shoulders. It is important to ensure a calorie surplus in order to stimulate muscle growth. A 180 pound bodybuild should look to eat around 3700 calories per day but this should be adjusted if there is too much fat gain or not enough muscle growth.

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Easy Bodybuilding Diet Plan

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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

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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.


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 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.


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.


  • 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.


  • 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?

soy vs whey protein
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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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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