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Recent Bodybuilding Articles

Weightlifting Training

If you are headed for the gym, you need to prepare yourself mentally. The exercises you will engage in are not at all easy. The most important thing, which may be considered as the bedrock of everything else is the bodybuilding program. This is the routine for exercise. You may choose to adopt some routine that may have worked for someone else or craft your own routine. It is however advisable to use a routine that has been proven to work. This will help you exercise within certain limits such that you don't over exercise. Different parts of the body should be exercised on different days to avoid over exercising.

One type of exercises that should be incorporated in your routine is weightlifting training. This is an indispensable part of the gym exercises. Weightlifting is meant to build the shoulder, biceps, triceps and chest muscles. A pronounced chest and arm muscle is the desire of many who hit the gym. It will however take consistency and patience for muscles to develop. One important concept that a weightlifter should embrace is the concept of progressive overload. One should not stagnate at one stage of weightlifting. There has to be gradual increment of the weights on the bar each time you go to the gym. Muscles require tension to grow.

Some things are a must when doing a weightlifting workout. These include pushups, lunges, dead lifts, squats, dumbbell curls, legs curls and pull downs. When picking out a routine for weightlifting all these must be factored in. Typically, when you lift weights your chest, shoulders and arm muscles will develop. Weightlifting is however not limited to these. It has a special way of developing other body parts. For example weights help in the development of abs. It is also a sure way of cutting up.

There is a lot to benefit from weightlifting training. Apart from the general development of muscles, it is a way of boosting one's self esteem. A good number of people who take up weightlifting are driven by the desire and urge to shape up. Most of these are women. Weightlifting will help in burning calories and the bad cholesterol. This is an incredible way of shaping up. The end result of this is confidence to the enthusiast when interacting with people. For models, it is a must in order to keep that shapely body figure. It also increases the flow of blood and consequently nutrients and oxygen.

In case you are starting to exercise, get yourself a good weightlifting program. The easiest way to do this is by searching on the internet. You will be amazed at the number of routines available for you to adopt. Most body building sites on the web offer these absolutely free. Others may require you to sign up for a fee so that you can benefit from their information. Evaluate whether the free sites are helpful on this before making a decision to sign up at a fee. Alternatively, visit the library near you; take advantage of fitness books and encyclopedias to get yourself a workout routine.

Collagen Issues

Most of us are not even aware that gelatin is a hydrolyzed collagen. Gelatin is obtained by the partial destruction of animal collagen by heat treatment (continuous cooking), and their biological properties are virtually indistinguishable, as the latter is destroyed in the same manner like oligopeptides in the gastrointestinal tract.

The gelatin can be used as a means to strengthen the joints and ligaments. Thus, instead of a course of collagen tablets or capsules, you can take normal gelatin at equivalent doses, and you'll get exactly the same therapeutic effect.

Gelatin is made of cartilage, bone, connective tissue of the animal and is rich in protein, it is used in the food industry as a thickener or food additive. It was sold a period even as a protein for athletes, but for building muscle tissue collagen is of little use because it has defective amino acid structure.

The positive effects of collagen:
  1. Strengthening of the cartilage
  2. Strengthening the ligaments
  3. Strengthening of bones
  4. Improved muscles nutrition (amino acids represents are used in the construction of the muscle tissue, and have relatively high content of arginine (8%) that contributes to the improvement of blood flow in the muscle).
  5. Improved properties of the skin
If you received a serious injury ligaments or joints, you can heal it with a conventional gelatin recommended to be combined with chondroitin sulfate and glucosamine sulfate. In bodybuilding and powerlifting for strengthening bones and ligaments, collagen; should be taken at a dose of 10 grams per day, divided in 2 doses.

Collagen Chain

Squat Tips for Female Athletes

A series of tips for female athletes to do the squat exercise correctly.
  1. The wider you place the legs, the more the buttocks work;
  2. Avoid rounding the back,it should be always straight,observe the deflection;
  3. Lean forward to work better the buttocks;
  4. The knees do not extend beyond the headlands, so the butt bends backward;
  5. The deeper a female athlete sat- the better;
  6. Do not stand up completely, rise a little and then squat again;
  7. Squat with the focus on the heel;
  8. Squat slowly, make a pause when you squat down;
  9. Squat down–breath in,stand up–breath  out.
Squats for Female Athletes




7 Useful Fat Loss Tips

Here is a list of useful tips for people that intend to follow a dietary regimen and are struggling with fat burning process:

Decrease carbs consumption in the evening
Our metabolic rate naturally declines as the day progresses. Reducing carbohydrate intake later in the day has therefore proven to be a highly effective approach when trying to shed stored body fat. Not only does this approach compensate for the decreased metabolic rate in the evening, it also assists in general fat loss process.

Perform cardio after weight training
A 15-minute high intensity cardio session performed after your weight training workout boosts the metabolic benefits. By performing a cardio session after your stores, your body will tap into its fat reserves far quicker and more efficiently.

Supplement with a low carb MRP
As already mentioned, your meal plan should keep unwanted fat, cholesterol foods alone can prove challenging you can look to a well formulated low meals. The best meal replacements on the market have been scientifically formulated for those striving for fat reduction and the preservation of lean body mass (muscle tissue). This is one of the more convenient tools available to support your efforts in the gym and the kitchen.

Supplement with CLA

CLA is a unique fatty acid, clinically demonstrated to improve the ratio of lean body mass to body fat. As such it can provide benefit to overweight individuals interested in fat loss. Research indicates that CLA helps change body giving you a leaner, healthier appearance.

Boost calcium intake
Along with calcium’s research-proven track record of helping to build strong, healthy bones, recent scientific findings show that adequate calcium intake is essential for optimal fat metabolism. Calcium helps activate uncoupling proteins than storing it as body fat.

Keep a food journal
Recording the food you eat can have a profound effect on your self control, as it will force you to focus on what you’re putting into your mouth every day. Not only are you less likely to consume poor quality calories, but it will also provide you with valuable information about your nutritional habits. This small investment in time could pay huge dividends in terms of attaining the lean body you desire.

Spice your food
Consuming capsaicin, which is found in chillies, cayenne, red peppers and other spicy food can significantly boost your metabolism by stimulating the release of adrenal composition by reducing body fat and increasing or preserving lean muscle hormones. Research has shown that this increases resting metabolic rate and decreases overall food intake by decreasing hunger.


A Few Simple Ways to Recover After Training

The achieving of our goals in muscle building process is directly affects by the speed of our recovery after workout. Those who will recover more slowly will gain less muscle mass in the same ammount of time. The faster the body will reach super-compensation phase - the faster you will be able to follow the next workout. Our task is to help the body to quickly deal with fatigue after the regular exercise. Here are several ways to help our muscle recover faster:

Mild exertion (mild physical load on our body). For example, we can go for a swim for 30 minutes or jog for 15 minutes. The most important thing is not to overdo it. The fact is that such load increases blood flow and metabolism, thus speeding the recovery process. This also could be a game of football (soccer), volleyball or other aerobic sports.

Baths. The essence is the same. Under the influence of temperature, the general circulation and metabolism accelerates. During bath stronger muscles have the opportunity to relax.



Massage. Another technique for muscles relaxation and recovery.

Sleep. I think the comment in this case is unnecessary, as everyone know the benefits of a good and healthy night sleep.

Proper nutrition. To restore muscles, it is very important to consume carbohydrates. Monosaccharides are useful for immediate recovery, while polysaccharides for the retired one. The more we eat carbohydrates - the quicker we recover. However, we should be careful, because excess carbohydrates are easily converted into fat.

Sports Nutrition. Gainers and amino acids. Gainers represent a protein-carbohydrate mixture designed to solve two problems at once: muscle recovery after training and muscle growth. Usually good and balanced Creatine and have in its composition as "fast" and "slow" carbohydrates, as well as 20% - 30% protein.

Using all of the above methods, we will significantly speed up the recovery process of our body after strenuous exercise and we will be able to accomplish much faster the established goals.




Increasing the Sensitivity of Androgen Receptors

During intense training, when your muscles have a large amount of testosterone, it is necessary to achieve an adequate their reaction to it. In other words, it is necessary to increase the sensitivity of androgen receptors in muscle fibers. This is accomplished by applying a non-traumatic stress to the muscles.

So, your biceps are fully "inflated",  the blood and an increase in the number of reps from 21 to 30, for example, should fully tire them. This is not a problem, since you're not going to put a new world record. However, if you feel that you cannot bend the arms, try and rest for about 10 minutes but do not with passive recreation. IN this case is better to stretch your hamstrings to keep the "pumped" muscles.


Now your goal is to lift average weights slowly for 12 times. Then try to do the curls with dumbbells sitting. Make a set with your right hand, rest a little and do a set with the left one. Watch for the precision of your motions, because this movement should be smooth. You should be able to stop it at the top point of the amplitude for two seconds.

There is a significant difference between lifting of heavy weight and conscious contraction of muscles with an average weight. In the first case the weight moves through inertia. This leads to the injury of the muscle fibers, especially when you just drop the weight down because you can’t control its movement. In the moment, you load your nervous system along with the muscles. This is exactly what you need, because it sends a strong signal the muscles to increase their sensitivity to testosterone. Obviously, you need to cut the muscles as much as you can. Do not stop exercise because you have performed 12 reps or your biceps is hurting. Think of your muscles’ androgen receptors, because additional time spent under stress, increase their sensitivity.

Ice Cream Recipe with High Protein and Low Fat and Sugar Content

Ingredients:
1) 1 frozen banana
2) 300 grams of low fat cottage cheese
3) 1/2 cup (54g.) Whey protein "Banana flavored powder"
4) You can even add the vanilla powder.

Instructions:
1) For the preparation you need a  food processor or hand blender to mix all ingredients together.
2) Put the mixture into a container for ice cream or the usual saucer and leave it in the freezer for an hour.
3) After one hour, remove the ice cream from the refrigerator and mix thoroughly. Thus, you make sure that it freezes evenly.
4) Place the container back in the freezer. Wait another hour before taking it.
  
As a result, you have a healthy, tasteful  low-calorie ice cream.



This recipe works with other protein mixtures, makes it even ice cream! If you use other types of proteins may have to add a couple of tablespoons of milk to the mixture if it is too solid.

Nutritional value for one serving
Calories – 258
Proteins - 38
Total Fat  Amount - 4.8g.
Total Carbohydrate -17g.

Anabolic Steroids and Proper Nutrition


Ignoring the role of proper nutrition, can significantly weaken the anabolic effect of steroids and strengthen their side effects. Steroids are most effective when used in combination with high-calorie foods and high protein content nutrients. The only steroid, which to some extent shows an anabolic effect in the low-calorie diet - is Primobolan. The optimal amount of consumed calories for a day when using steroids is 4000 - 7000 kcal. This amount should be 60% of complex carbohydrates, 20% of protein and 20% in form of fat. To achieve the optimal nutritive effects may require additional efforts. Many athletes eat too little in order to make steroids work better and even if they consume enough calories, it is often at the expense of too much fat in their diet. And this approach is not the best one. It is important to know that the use of anabolic steroids can increase blood cholesterol and blood pressure, which can lead to heart disease. If an athlete is seriously decided to take advantage of that provide steroids, he should understand that proper nutrition is an essential part of the steroid program. You should always try to avoid inclusion in the diet of excessive fat, to exclude the risk of heart disease, which is already fraught with the use of steroids. At the same time it is necessary to ensure that in the diet there is a right amount of protein, and that quantity of calories should be optimal in order to maximize the effectiveness of steroids.

From Anorexic to Athlete

A young mother, who was just a step away from anorexia when her weight dropped to just 38 kilograms, was able to cope with the disease and become a female bodybuilder!

23-year-old Rachel Hobbs lost weight up to 38 pounds before unexpectedly became pregnant five years ago. According to the girl, after the birth of her son, she decided to change her life and began an active workout. She believed that the muscle building and sport will help her cope with the disease and make her more attractive.


Rachel was very thin in 16 years because of the constant stress and anxiety for her twin sister Nicole, who suffered from anorexia.

After years of training she took part in the bodybuilding contest and since then she  follows a strict training regime. Rachel originally planned to perform only one competition, but after her successful performance decided not to stop there and take part in other bodybuilding competitions.

In several years  she was able to recover almost 13 pounds.  Nowadays she conducts its own counseling on nutrition and works in the Internet company that helps people choose a healthier way of life.

"I lost weight up to 38 pounds when my twin sister Nicola suffered from anorexia. I'm very worried about her and this was the cause of great stress, which in 16 years I could not handle. The weight was never a problem for me, but I was not very healthy child, "- she added.

Rachel is constantly faced with critics who say that the young mother must not take part in such contests, flaunting her body but she stated that she wants want to continue doing professional bodybuilding. An example worth following!



The Hollow Rock Exercise

To perform this useful and rare exercise you should lay face up on the ground with your arms stretched overhead and legs out straight. Raise your arms and legs about one foot off of the floor and attempt to assume the shape of a rocker on a rocking chair, then softly and slowly, teeter back and forth.

The critical part of this movement is to pull the lumbar arch from the back so that the entire back is rounded from shoulders to butt. This exercise is a perfect measure of both a weakness in and inability to innervate the lower abs.

The role of the hip flexors is fairly insignificant in the hollow rock but the role of the lower rectus (lower abs) is crucial.



For many people the hollow rock is so hard that no matter how hard they try they crash on each rocking as they come to level and the flat spot caused by insufficient lumbar flexion smacks the floor. This crashing is an ideal measure of ones lack of lower ab recruitment.

Lower ab recruitment is the toughest part of ab training and is never well developed by most athletes. Activation, full recruitment, and development of the lower abs require massive concentration and focus over months or even years. The hollow rock is a near perfect tool to both test and develop low ab capacity.
hollow rock should be practiced even if it gives you colossal difficulties. Start by trying to rock continuously for two minutes regardless of the quality of the movement. Avoid raising the hands and feet to maintain the rocking motion as best you can.

When mastered, the body is dished out flat, the hands and feet are low, and the impetus for the rocking is almost undetectable. When you can do this smoothly – no flat spot – for two minutes you’ll have absolutely great abs.

Bodybuilding and Common Cold Disease

bodybuilding cold condition

Bodybuilding during common cold is not a very good idea. It has been observed that in the period of disease, the recovery period is significantly delayed.

The most important thing you need to know in the period of the disease is that the muscle anabolic processes stop and the body triggers the secretion of cortisol, which is responsible for muscle breakdown, thereby performing even simple exercises may lead to an additional secretion of cortisol.

We can conclude that exercise during illness is prohibited and you not only will you destroy the muscles, but also cause substantial damage to your health. If you come after a long-lasting cold condition, after the full recovery you should refrain from training for two to three days, otherwise the training won’t be very useful.

Right after the cure you should keep a warm atmosphere around you, no matter where you are.
There a several tips for quick recovery after the Cold:
  • Take high doses of vitamin C, it has been proven that in the period of disease the body needs increased amounts of the vitamin.
  • Also, do not forget about taking vitamin and mineral complexes.
  • Try to drink lots of water along to get rid of toxins. To speed up the recovery you require 2-3 liters of water.
  • Garlic and onion are crucial in a period of illness, they contain volatile, which help the body to destroy the viral bacteria.
  • You need rest during illness, stay in bed, avoid physical exercise and get plenty of sleep.

Why do we need magnesium?

Over half of the less than two ounces of magnesium in a 130- pound person is in the bones. Magnesium is critical to the operation of hundreds of enzymes and directly affects the metabolism of potassium, calcium, and vitamin D. It plays an integral role in nearly three hundred body functions. It aids in bone growth, basic metabolic functions, and the functioning of nerves and muscles, including the regulation of normal heart rhythm. Low intake has been linked to high blood pressure, heart-rhythm abnormalities, and heart attack.

The food sources of Magnesium are mainly Nuts, legumes, whole grains, wheat bran, dark green vegetables, bananas, apricots, etc.
People whose drinking water has a high magnesium content experience a lower incidence of sudden death from heart attack. Magnesium is easily washed and peeled away from foods during processing, so fresh or slightly processed foods are your best choices.


Anabolic Steroids Side Effects: Hair Loss


The use of highly androgenic steroids can negatively act on the growth of scalp hair. Actually, the most common form of male pattern hair loss is directly connected to the level of androgens in such tissues, most specifically the stronger DHT metabolite of testosterone. The technical term for this type of hair loss is androgenetic alopecia, which refers to the interplay of both the male androgenic hormones and a genetic tendency in bringing about this condition. Those who suffer from this disorder are shown to have finer hair follicles and higher levels of DHT in comparison to a normal, hairy scalp. But since there is a genetic factor involved, many individuals will not ever see signs of this side-effect, even with intense steroid use. Clearly those individuals who are suffering from hair loss or have a familial predisposition for this should be very careful when using the stronger drugs like testosterone, Anadrol, Halotestin or Dianabol.

After this problem occur the renewal of lost hair can be very difficult and avoiding this side-effect before it occurs is the best advice. For those who need to worry, the decision should probably be made to either stick with milder substances like Deca-Durabolin, or use the ancillary drug Propecia/Proscar (finasteride) when taking testosterone, methyltestosterone or Halotestin. Propecia is a very helpful hair loss medication, which inhibits the 5-alpha reductase enzyme particularly in the hair follicles and prostate. However, it offers us little benefit with drugs that are highly androgenic without 5alpha reduction.

Getting Rid of Man Boobs


Getting rid of the man boobs doesn't come easy. It requires lots of hard work and an ample special training regime. Forget about doing hundreds of press-ups, bench presses or crossovers. They're virtually useless when it comes to shifting the fat from your chest. And a few short cardio sessions each week isn't going to be enough, either. A full-body training program that includes both cardiovascular and resistance exercises will deliver better and quicker results.

To lose the man boobs, eating right and exercising frequently needs to become a life habit. f your schedule does not have any holes, make some. Get out of bed earlier and better turn off the TV. Stop wasting time on internet social networks. Train hard, be consistent and the results will come. To the loss, aim for 40-45 minutes of high-intensity cardio at least three times a week and combine this with two or three bouts of resistance exercise, such as weight training or a body-weight circuit.
Although exercises such as the bar-bell bench press, weighted press-up and dumb-bell single-arm bench press should form part of your training routine, it's essential not to get carried away with too many chest exercises. Working the muscles in your back is also important and if you ignore them you'll create a muscular imbalance that will inevitably lead to injury. Make sure you do just as many pulling movements. Follow these simple rules and stick to a good diet and you'll have the pectorals you always wished for. 


Classify Your Workout Movements



Compound/Major Movements
Squat, Safety Squat, Leg Press
Deadlift, Trap Bar Deadlift, Sumo Deadlift, Stiff Leg Deadlift
Bench Press, Incline Press, Parallel bar Dip, Close Grip bench Press
Pullup/Chinup, Pull-Down, Bent Row, Dumbbell Row, Cable Row
Seated/Military Press, Dumbbell Press 



  Accessory Movements
Barbell Curl, Dumbbell Curl
Triceps Pushdowns, Skull Crushers
Calf Raises
Neck Work (Machine or Manual)
Grip Work (various)
Crunch Sit-up, Hanging Leg Raise, Pulley Crunch)


Simple Steps For Healthy Eating


Instead of giving you a complicated menu that takes forward planning to follow, we've come up with an easy-to-use meal generator that lets you eat foods you actually like while still staying healthy. We've provided a range of foods to choose from: for each meal you eat pick two or three, making sure you include at least one source of protein and one piece of fruit or vegetables with each meal or snack. We've also highlighted foods you should avoid, which may not always be the ones you expect Eat little and often because six small meals spread throughout the day is better for fat loss than a couple of huge ones. Don’t worry about counting calories or grams of macronutrients. This isn't a diet -it's just a better way to think about eating.

Focus on protein
Protein will make you feel fuller for longer, so you'll be less tempted by snacks, and it'll also provide the nutrients needed to prepare damaged muscles. Protein actually takes the body more calories to digest than carbs, so it'll give your system a helpful fat-burning nudge.

Don't avoid fat
Ditch the idea that eating fat makes you fat- it simply isn't true. You need plenty of healthy monounsaturated fats, the kind you'll find in avocados and most nuts - in your diet. Saturated fats aren't as good for you but there's no need to avoid them entirely. The ones to skip are trans fats-but you'll only find these in processed foods, which the meal generator avoids.

Go heavy on veg
Feel free to pile your plate high with green vegetables such as broccoli, spinach or leafy greens-it's almost impossible to eat too many and they're full of important nutrients. Health

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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