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Recent Bodybuilding Articles
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts

Female Fitness: Bosu Ball

This weird-shaped balance board-type contraption is an acronym for both sides up. One side is flat, the other looks like an exercise ball.

bosu ball

Don't be afraid of its wobbly nature. Start with the easy option of standing on the ball side, so the flat surface is on the floor, until you feel comfortable. How do you use it?

Stand on the dome side to do squats or step-ups, or turn it over, so the domes resting on the floor, to perform press-ups or mountain climbers. 

We should use the BOSU, because it will will help improve your balance, core stability and co-ordination, plus tone your body by activating the small stabilizing muscles.

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Caffeine Increases Weightlifting Capacity

Caffeine increases endurance capacity by sparing muscle glycogen (stored carbohydrate). It also increases high intensity, short-term performance by increasing adrenaline levels and activating the central nervous system.

caffeine

Some scientists think that caffeine improves performance by reducing pain and speculate that aspirin might be an effective supplement for athletes. A Baylor University study, led by Geoffrey Hudson, showed that caffeine was more effective than aspirin in promoting muscle endurance during a high rep bench press test. Aspirin had no effect on weightlifting performance or the perception of effort or pain during exercise. Caffeine is an excellent pre-training supplement for bodybuilders. It helps provide motivation to train and provides a small boost in performance.

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The Essence of Lunges

Lunges are wonderful for toning the whole leg, but they are not recommended if you have knee problems. In each of the versions described, you lunge by stepping with one leg and sinking down, which causes the knee of the stationary leg to bend. Switch sides to work both legs. (Some people prefer to alternate legs, while others prefer to do one set per leg and then change.) All lunges start from a standing position, and when you have done each one, return to a standing position:

♦ For the standing lunge, move your right leg straight back behind your body, flexing the right foot, and sink down. This causes your left knee to bend.

standing lunges

♦ For the diagonal lunge, move your right leg out at a 45-degree angle and sink down. This again causes the left knee to bend.

diagonal lunges

♦ For the lateral lunge, step the right knee out to the side and sink down, once again causing the left knee to bend. The important thing is to keep the left knee over the ankle.

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Muscle Tension Promotes Protein Synthesis

Muscle tension and time under tension are critical for muscle pro­tein synthesis and increases in mus­cle mass and strength. Skeletal mus­cle is a highly-reactive tissue that increases in size in response to over­load, such as strength training, and atrophies in response to inactivity.

muscle tension

Researchers from the University of Maryland, in a review of literature, summarized the effects of muscle tension and training load on muscle protein synthesis. Mechanical loading (weight training) turns on muscle protein synthesis by activating the mTOR-signaling path­way. Muscle tension also increases the movement of amino acids into muscle cells, which form the build­ing blocks for making new muscle tissue. Muscle tension also activates muscle growth factors, such as IGF-1 to stimulate protein synthesis. Sensors in the muscle cell mem­branes detect muscle loading, which trigger chemical pathways that make new muscle protein.

Muscle tension, along with the availability of key amino acids and other nutrients and hormones, are key ingredients for promoting mus­cle growth.

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Get Your Chains

An effective training method to use is the addition of chain links to a bar. The chains hang from the bar, and as the bar is lowered, the chains gradually pile up on the ground effectively unloading the bar of the additional weight. For example, if you use 50lbs of chains per side on the bench press and that half the chains are on the floor in the bottom position and none of it are on the floor at the top you have an overload of 50lbs at the top of the range of motion. This allows you to increase resistance at the strongest portion of a lift, making you work hard through all the range of motion to complete the lift.

Chains are often associated with jumpstretch bands because they are used to increase the load during the concentric portion of the movement, as you reach stronger joint angles.

However the chains and bands differ in one very important way: the bands are actually trying to throw down the bar toward you (bench press) or throw you down (squat). So basically the bands provide an eccentric acceleration component that must be countered via muscle action.

The bands on the other hand are only added weight. The more chains are resting on the floor, the less weight is added to the bar and vice versa. However, contrary to the bands, chains don’t have that eccentric acceleration component. They simply allow you to increase the resistance during the movement.

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Keep Records of Your Workouts

workouts
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.

Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.

Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.

Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level.

Progression can take 2 main forms:

a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.

If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.

If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.

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Prunus Mume

It seem like a difficult name to pronounce. This name sounds an awful lot like prunes. But this stuff is interesting. Prunus mume is also known as Chinese plum or Japanese apricot. In this study, scientists looked at the effects of Prunus mume extract on exercise-induced fatigue recovery in a trained rat model.

prunus mume
Male rats were raised either on a control diet (EC) or on diets supplemented with 0.15 percent (0.15EP), 0.3 percent (0.3EP), or 0.9 percent (0.9EP) Prunus mume extract for four weeks.They then did some exercise testing of these little rodents. Compared to that in EC (control) rats, serum lactate levels were significantly lower in rats fed 0.15 percent or higher levels of Prunus mume extract.

Dietary supplementation with the Prunus mume extract significantly elevated hepatic and muscle glycogen concentrations of the rats after the exercise. Prunus mume extract significantly reduced lactate dehydrogenase activity and increased citrate synthase activity in the skeletal muscles of the rats immediately after the exercise loading. What does all this metabolic effects mean? Well, taken together, these results indicate that the Prunus mume extract administered during endurance exercise training may enhance the oxidative capacity of skeletal muscle and may help promote the use of fat as a fuel during exercise.4 So, there you have it: Chinese plum helps you burn fat., as well as its extract.

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Testosterone Supplements Decrease Abdominal Fat In Aging Men

Andropause— a gradual decrease in blood testosterone and biological­ly available free testosterone— is a significant health issue in aging men. It is linked to heart disease, type 2 diabetes, depression, loss of muscle and bone mass and decreased sexual performance. It is not as obvious as menopause (per­manent cessation of menstruation in women), so many physicians don’t consider it a significant health issue.

testosterone supplements

Landmark studies found that aging men increased muscle mass, decreased fat and improved quality of life from testosterone supplements. Australian scientists showed that aging men (55 and older) decreased abdominal fat and increased muscle mass without side effects following 12 months of low-dose testosterone therapy (nighttime testosterone patch). Abdominal fat deposition is part of the Metabolic Syndrome— a group of symptoms linked to heart disease that include insulin resist­ance, high blood pressure, abnormal blood fats, type 2 diabetes, inflam­mation and blood-clotting abnormali­ties. This was another study show­ing the benefits and low risk of testosterone therapy in aging men.

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Build Your Muscles Quickly

build muscles
Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

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Be Prepared for Eccentric Exercises

eccentric exercises

Muscle soreness is most often associated with eccentric exercise— muscle contractions that occur as the fibers lengthen. Examples include walking or running downhill and low­ering the weight to the chest during a bench press. Muscles can exert more force eccentrically (lengthening contractions) than con­centrically (shortening contractions), so muscle soreness and injury is more common in exercises involving eccen­tric contractions. Muscles increase in strength and size largely by repairing small injuries to the muscle fibers, and adapting by adding muscle pro­tein so that similar loads are less stressful in the future.

Researchers from Wayne State University in Detroit found that creatine kinase (a marker of muscle injury and inflammation) and resting energy expenditure were higher in untrained people than in trained people in the days following an intense weight-training workout. The program, designed to induce muscle soreness, involved 8 sets of 6 repetitions for eight exercises. The training cadence was 1 second for each concentric con­traction and 3 seconds for each eccentric contraction. The study showed the weight-trained people adapted to intense muscle contrac­tions and developed protection against potentially damaging exer­cise. Conversely, muscle damage and the resulting repair process were greater in untrained people.

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Training for Beginners

training for beginners
Beginners should use low intensify and slow repetition training

Experienced bodybuilders know that increasing muscle size and strength requires PTA— pain, torture and agony. As Governor Arnold said in “Stay Hungry,” his first mainstream movie, “You must burn to grow.” Japanese researchers showed that beginners benefited from low-intensity, slow-movement weight training.

Two groups of untrained young men lifted weights for 12 weeks, training either at a normal cadence using higher resistance (80 percent max effort) or a slow cadence (3 seconds up, 3 seconds down) and low intensity (50 percent max effort).

The men in both groups gained equal amounts of strength and muscle mass compared to control subjects who didn’t exercise. This study showed that beginners respond to low-tension, slow movement weight-training programs, but the results do not apply to trained bodybuilders.

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Importance of Blood Supply to the Muscles

As a practical matter, many different forms of exercise, including those that are designed primarily for aerobic conditioning, will generate some degree of strength and muscle development. But since strength-building exercises exert such formidable stresses, your muscles will need a greater supply of blood in order to carry on their restorative and strengthening processes.

blood supply muscles
Many of the strength-training principles I’ll be teaching you are specifically designed to enhance the flow of blood to your muscles. When you are training properly, you’ll notice a dramatic step-up in the amount of blood that rushes to your muscles. This is precisely what is supposed to happen—and will if you train correctly.

When blood is forced into your muscles during your weightlifting program, it helps speed up the process of repair which your muscle tissue needs to undergo. If you follow the program laid out in this book, your muscles will rebuild themselves, becoming denser and stronger than they were originally. That’s why you must be careful and follow this program to the letter. Never perform your strength exercises out of order or train the same muscle group two days in a row. If you do, your muscles won’t have sufficient time to repair themselves.

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Dwayne Johnson Hercules Workout

dwyane johnson
This is the workout Dwayne Johnson used to get thick, solid and tight for Hercules:

Chest:

Incline Barbell Bench Press 4 x 12,10,8,6

Flat Dumbbell Press 4 x 12

Incline Hammer Strength Alternating Chest Press 4x 12

Flat Dumbbell Flyes 3 x 12

Cable Crossovers superset w/ Dips 3 x 15
dwyane johnson chest workout

Back:

Pull Ups 4 x Failure

One Arm Db Row 4 x 12,10,8,8

Hammer Strength Rows 4 x 10

Close Grip Pulldowns 3 x 12

Cable Rows 3 x 12 with double drop sets on every set

Rope Pullovers superset w/ Rope High Row 3 x 15

Db Shrugs 4 x 12 with 15 sec hold on last rep of each set
dwyane johnson workout

Shoulders:

Hammer Strength Shoulder Press 4 x 12,10,10,8

Seated Db Shoulder Press 3 x 10

Standing Side Lateral Raises 4 x 12 with triple drop set on each set

One Arm Cable Side Lateral Raise 3 x 20

Reverse Fly Machine 4 x 12

Bent Over Lateral Raise 4 x 10
dwayne johnson hercules workout

Legs:

Leg Extension 4 x 25

Leg Press superset w/ Weighted Walking Lunges 4 x 50 (Leg Press), 40 steps for Lunges

Hack Squat Machine 4 x 20

Romanian Deadlifts 4 x 12

Lying Leg Curls 4 x 12

Standing Calf Raise 5 x 75

Seated Calf Raise 5 x 50
dwayne johnson leg press

Biceps & Triceps:

Biceps Tri Set: 4 x 12 each
- Preacher Curls with Ez Bar
- Standing Barbell Curls with Ez Bar
- Db Curls
Triceps Tri Set: 4 x 12 each
- Rope Pushdowns
- Rope Overhead Tricep Extensions
- Tricep Dips to Failure
dwyane johnson biceps workout
Enjoy.

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This Is My New Killer Leg Workout & You Have To Give It A Try

Guys I just killed this workout and I feel like I need to share it with the world, you know, like telling everybody you did Crossfit last night. jk
I’m in the middle of a war with my lower back and I refuse to stop working out so I made a routine to keep progressing while doing my rehab work.
I’ve never focused on the bench press and since I will not be deadlifting or back squating for a while I feel like this is a good time to focus on it.
The main goals of this routine are 1) improving my bench and 2) increasing leg mass and conditioning, which will eventually help me when I come back to back squats and deadlifts.

The Split:

Monday: Bench, Back
Tuesday: Legs, Biceps, Abs, Calves
Wednesday: Shoulders, Triceps (Isolation)
Thursday: Legs, Biceps, Abs, Calves
Friday: Chest (hypertrophy), Back
Saturday: Leg, Abs, Calves
Sunday: Rest

In Detail:

Monday: Bench, Back
I don’t wanna load my lower back so I will do Chest Supported Rows, Chin Ups, Pulldowns and some light Seated Cable Rows.
Tuesday: Legs, Biceps, Abs, Calves
Front Squats 8×8
Leg Extensions 8×8 (4 sets bilateral, 4 sets unilateral alternating)
Barbell Curls 8×8 (don’t go to failure)
Incline Db Curls 8×8 (4 sets bilateral, 4 sets unilateral alternating) (lower the weight if you need to)
Decline Bench Sit Ups 8×8 (going down in weight) (practice staying rigid, this will help when you are doing the power lifts)
Rope Cable Crunches 4×16 (now focus on contraction, think of the arms as just hooks)
“Rhythm” Calf Raises 4×32 (8 elastic, 16 raise, 8 elastic) (This is an idea that I got from a program to improve the vertical jump and applied it to calf training. Basically, you will bounce the first 8 reps, letting your heels go down fast and exploding onto your toes, then you will do 16 strict raises, and then finish with 8 bouncing reps again  to overload your calves. This will kill your them. And it will also help develop that elastic component required for jumping and similar explosive movements.
Seated Calf Raises 4×16 (No bounce, focus on moving the weight. Your calves are already exhausted, no need to cheat.)
Wednesday: Shoulders, Triceps (Mostly isolation)
Thursday: Legs, Biceps, Abs, Calves
I warm up with some Globet Squats with mini jumps and Single Leg Hip Thrusts on the Swiss Ball

When I said I would stop deadlifting I meant I’m going to switch from conventional to Sumo Deadlifts to give my lower back a break.
The other workout is quad dominant so this one will focus on using the hamstrings and my glutes on the sumo while getting some blood to the quads without taxing them hard again.

I will start with Lying Leg Curls to pre-activate my hams. Seated leg curls are superior but my gym doesn’t have one of those.

Leg Curls 2×8 (nothing too heavy, leave something in the tank)
Block Sumo Deadlifts 8×8 (glute contraction is my main focus here as they are a weakness that is causing some of my lower back problems)
Abductors 4×16 (Seriously, Sumo Deadlifts hit these muscles well and I never use these machines so why not train them a bit while I’m at it.)
Adductors 4×16
Single Leg Curls 2×16 (to finish with a good pump on the hamstrings and make sure both legs get hit equally)
Spider Ez Curls 8×8 (do the first 4 sets using a wide grip, the last 4 sets using a close grip, don’t go to failure, lower the weight if you need to)
Machine Preacher Curls 4×16
Swiss Ball Weighted Crunches 4×16 (focus on contracting your TVA)
Machine Standing Calf Raises 4×16
BW Donkey Calf Raises (light work, focus on the stretch and contraction)
Calf Stretches (finish with some static and dynamic stretches for the calves that also target your hamstrings)

The deadlifts are performed with the same weight every set. Adjust the weight accordingly for the other assistance exercises)
I will not go to failure on any of these exercises. I will use a weight that I can manage to rep 8 times and if I can’t I will get a partner to assist me on the concentric part. No cheating, strict form (” “).

I’m thinking of doing some light, long distance Prowler Pulls as a night workout to take the conditioning of my posterior chain further without taxing my CNS  too much and burn some fat before bed. Maybe some pushing too.

Friday: Chest (hypertrophy), Back

Saturday: Leg, Abs, Calves
Same as Tuesday.

Sunday: Rest

The 8×8 sets are working sets, do your warm up sets first.

I think it was Vince Gironda who made this 8×8 thing famous. He was strong on this scheme’s effectiveness and it worked for him and the other bodybuilders he was coaching. He was a pioneer focusing on aesthetics over size and he had Arnold and a few other famous bodybuilders doing these splits for a while back in the golden era (of bodybuilding).

This is a lot of volume but I won’t be doing this for long and I’m used to high volume.

I’m posting the split so you have an idea of how you can schedule the leg workouts but you can do them just twice per week if you want. The thing here is the leg workouts by themselves, not the split.

It will help if you have any mass or strength plateaus, spice things up a bit and also help you burn fat. It can also be a relief if you have been training heavy for a while thus preventing injuries in the future and preparing your lower body to go heavy again.

The 4 x 16, 32 is just a numbers thing to go with the 8×8, I want my numbers to look pretty. I may have OCD, I don’t know.

To continue working with even numbers, rest periods will be 2-4 minutes as needed.

I want to have giant quads, hams and glutes someday. Something like Dan Green’s.

Dan Green

Boom goes the dynamite

I want to have giant quads / hams / glutes someday. Something like Dan Green’s.

Okay, maybe a little less.
This is an experimental routine, I don’t always workout like this.
This is the first personal workout I post here, hope you like it.
Try it and let me know.

*Final Note: I wouldn’t recommend this routine for a girl unless you’re somewhat experienced. Stay tuned for new workouts that will be posted soon specially designed for you, meanwhile you can check.

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V: The Ultimate Guide To Get The Adonis Belt Aka V-cuts / Sex Lines

The adonis belt is the term given to the v-shaped lines between your hips and lower abs that run from the hip bone down to the pubis.

Other names for this muscle are v abs, v cuts, v lines, sex lines, sex v…the list goes on.

adonis belt

There is nothing extraordinary about this ‘V’ except that girls seem to love it. It’s like a trail / path for them.

Despite your genes, there are specific exercises you can implement into your routine that will improve your adonis belt.

Honestly, it is possibly as genetic as any other body part.

Some people are just more genetically gifted with this feature than others.

Just like some have lower bicep insertions that make their arms appear fuller, while others have higher insertions that make their biceps peak higher.

Just like you can target the sides of the biceps to make them fuller or train for a better peak, your adonis belt can also be improved.

Today I will give you specific exercises you can use to hack your genetics and get that V that women go crazy for.

This will not end your social anxiety issues and instantly make you win at life, but it will give you a reason to start wearing your pants lower than usual.
narcissus aesthetics
"Adonis, in Greek mythology, is the god of beauty and desire. His name is often applied in modern times to handsome youths, of whom he is the archetype. Also, the Golden Ratio of a tape measure of shoulder-to-waist ratio is called the Adonis Index. Adonis Complex refers to a body image obsession with improving one’s physique and youthful appearance."

*For obvious reasons you need a low body fat percentage for this to work, there is no way around this.

Adonis Belt’s Composition


The Adonis Belt’s is created by the Inguinal Ligament and the Transversus Abdominis (TVA). The transversus abdominis is a layer of muscle of the abdominal wall which is deep to the internal obliques. It’s responsible for creating intra-abdominal pressure (IAP) to keep the core stabilized and protect the spine.

You can consciously activate your TVA, but in extreme real life scenarios where core stabilization is vital such as a woman giving birth or…deadlifting, your TVA will automatically engage. This muscle is also activated when you cough and sneeze.

Naturally, the internal obliques are also essential to the adonis belt. These muscles are activated by rotating and side bending.

Trunk-twisting movements utilize both the obliques and transversus abdominis.

Putting it together, the inguinal ligament is what creates the line while the transversus abdominis and internal obliques are the muscles that make it stand out. You’ll not have a good adonis belt if your TVA and oblique muscles are underdeveloped. Therefore, the more mass your transversus abdominis and internal obliques have the more visible the adonis belt will become.

The transversus abdominis is also responsible for pulling the abdominal wall back. What means that even if you’re not tensing your abs or your belly is relaxed, a strong TVA will prevent it from protruding keeping your waist tight all the time.

While strenghtening your TVA may not directly improve your abs, it will definitely make your waist more aesthetic.

Beware that it’s difficult to develop hypertrophy in these muscles so you’ll have to put in some extra dedication, patience and consistency to see results.

How To Develop An Aesthetic Adonis Belt The Thick Solid Tight Way:


First, any heavy movement that requires serious core stabilization will help. That is squats, deadlifts, snatches, clean & jerks and any other major loading movements that require intra-abdominal pressure.

Now onto more specific exercises:
1) Planks
Plank workout
  • Time yourself
  • Keep your body aligned
  • Keep progressing by adding resistance / time to the holds and beating your last effort
  • Advance to other progressions like side planks
2) Swiss Ball Pikes
  • Add resistance
  • 10-20 reps
  • Keep the thoracic area from rounding
3) Decline Sit Ups With A Twist (elbow to opposite knee)
Decline Sit Ups
  • This exercise can be quite stressful on the lower back so don’t add too much weight
  • Don’t add any resistance at all
  • Or you can use alternative exercises with anti-rotational efforts if you don’t want to take the chance, but that’s for another post
4) Cable Woodchoppers
  • Twist with the hips, not the lumbar spine
  • High pulley works better for me
  • Make sure to twist and bend (correctly)
5) Stomach Vacuums
Stomach Vacuums
  • Think trying to pull your belly button through your lower spine
  • Suck in your stomach as far and as hard as you can
  • Squeeze & Contract real hard
  • Experiment which position works best for you, I do them standing straight
  • If you can hold it for too long, you’re doing something wrong
  • This exercise could be the most effective of the list, don’t underestimate it
  • Perform this at least once everyday
6) Swiss Ball Crunches
Swiss Ball Crunches
  • Add resistance
  • Use the TVA to balance yourself
7) Side to Side Knee Ups
Side to Side Knee Ups
  • Add resistance
  • Use ab straps if you want
8) Loaded Carries: Farmer’s Walks, Stone Loading, Sandbag Carries
  • Loaded carries work your transversus abdominis by forcing you to create intra-abdominal pressure
  • Do them heavy and for distance
9) Leg Lifts (Lying leg raises, Hanging leg raises)
  • This is ideal because the wall prevents him from swinging and gaining momentum and the straps support his grip so it doesn’t break before his abs do. This way you can focus 100% on the abs.
  • Add Resistance & Avoid Swinging
10) Russian Twists – Landmines
  • This one is a safer alternative to the decline sit ups with twist because the hips can move more freely
  • Feel the burn, go all Muhammad Ali on this one; “only start counting when it starts hurting”
  • When you’ve built some conditioning progress to the landmines:
11) Single Arm, Kneeling, Cable, Twisting, Rope Pulldown Crunches to opposite side
  • It’s like a standard cable crunch with the rope attachment except you hold it single-armed and twist to the opposite site
  • For lack of a better name
  • Focus on bending and twisting
  • Keep your arm fixed at all times
12) V Holds – L Sits – V Sits
  • Isometric nature
  • Keep progressing
  • The last 2 aren’t easy on the wrist and elbows

Other Helpful Exercises:

1) Dumbbell / Barbell / Kettlebell Bent Press
  • Careful
2) Turkish Get Ups
  • Try using barbells, dumbbells and kettlebells
3) Reverse Crunches
  • I like to do these hanging on an incline / decline – bench / board
  • Knees Bent (crunches not leg raises)
  • This is also one of those you start counting when it starts hurting
  • Add resistance, you can use cable attachments on the ankles or a dumbbell
5) Side Crunches
  • Well these aren’t side crunches but those are some aesthetic tights she’s wearing
  • On side crunches you are lying on your sides
  • Start side crunching, make sure to raise the legs off the floor too
  • Semi-bent knees work best
  • High reps, go for the burn
6) Push Up Position Alternating Knees to Chest or opposite side
  • Focus on contraction and squeezing your TVA
  • Add resistance by putting plates on your back, a weighted vest or get your woman to mount you
7) Scissor Kicks
  • Oldschool drill
  • Put your hands under your lower back
  • Superset with flutter kicks
8) Side Bends
  • Dumbbell / Barbell / Cable Side Bends
  • Focus on contraction
  • In the video Lu Xiaojun makes fun of your mobility
  • *These can add size to your waist if you do them heavy and frequently enough
Seems like this turned into a complete core training repertoire
Final Points:
  • Don’t lose focus, you may find some of these exercises boring
  • Always add resistance when possible, increase reps or progress to a more complex variation
  • Always contract your abdominal wall during these exercises and during any heavy movement
  • Train your abs 3 times a week with high volume and “heavy” weight, this is the perfect spot between too little and too much
  • These exercises will improve your six pack too
  • To maximize results do stomach vacuums everyday first thing in the morning
  • If you’re a woman feel free to start doing these, but I’d focus on those that strengthen the TVA to keep your waist tight and develop a strong core. I’d say you avoid the ones that focus on adding size since I don’t see the Adonis Belt adding much to a woman’s physique.
  • Bad nutrition = no results
  • No rest = no results

The Adonis Belt is part of the Thick Solid Tight look

There you have the best exercises to get the Adonis Belt / V Cuts.

You can get there with some work and dedication.

Nothing says dedication like consistent, detailed, tedious and monotonous ab training. It requires true will power to commit yourself to that.

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The Practice Of Cycling Training

cycling training
The practice of cycling training intensity involves “down time” when no effort is made to produce new gains in muscular size and strength. There is some detraining because, by cutting back, you get a little weaker than your previous best, before pushing again to go into new (for you) poundage territory.

Taken to its extreme, i.e., if you cut back too much and for too long, cycling is a disaster. Do not abuse cycling. A 6-month “perfectly” organized stretch that brings you to a peak for just two new-ground workouts is a perversion of cycling. You need to train very hard for a darn sight more than a few weeks out of every 26 - for most of your workouts, in fact.

Some people see intensity cycling as a waste of time because they think that the more hard workouts they have, the better. They are so eager to get training flat-out, or very near to it, that they never develop the gaining momentum needed for long-term progress. Also, by dropping right into full-bore work, how are exercise form and mental concentration going to be learned or reviewed, and then perfected?

While you should push yourself to the limit for most of your workouts, “most” does not mean “all.” Learn not to push yourself to the limit during some periods. This is difficult to do if you have been locked into the “hard all the time” philosophy. Those who try to train full-bore all of the time have a built-in natural cycling format, whether they like it or not. Is there any typical working and family person who can train full-bore two or three times each week for 52 weeks of the year while being 100% healthy, 100% motivated for every single session, and not having work or family circumstances disrupt training? The disruptions and constraints of life force people to have ups and downs in their training, giving it a natural cycling format.

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The Proper Way to Workout

proper way workout
Everyone these days lead such busy lives, that it can be a real chore to find the time to get your workouts in. Raising children, working, going to school and taking care of your family can make finding time workout impossible. Women tend to put everyone's needs before their own, but this year you could shift that focus on making yourself healthier and happier this year. Make your health and fitness a major priority in your busy schedule this year. Adding your neighbors or friends or maybe some friends from church to your workout routine. Having friends join you on this workout routine, may give you the encouragement you need to succeed.

Bring your friends with you and visit a professional trainer to make sure your workout routine will fit into your busy lives and is the proper workout for your bodies types. Professional trainers can help each of you find a workout routine designed just for your body type and lifestyle. Also adding some wholesale supplements to your workout routines might be the answer. Wholesale supplements can really help you get the most out of your workouts by adding additional strength and helping you to feel more energetic.

Here are some great ideas to include in your workout routine:
  • Increasing your metabolic rate will help you to increase your daily calories that you burn.
  • Remember that an increase in muscle gain is not the same as an increase in fat. The muscle gain will help to make you look thinner and more in shape.
  • By adding proper weight training it will help your bone structure and may also help to decrease injuries later in life.
  • Adding plenty of water to help offset the water you lose during your workouts may also help. Working out will tend to make you sweat and thus lose allot of water, by adding more water to your diet you are being sure to hydrate yourself during your workouts and replace that missing water.
Make your health your major priority this year by adding weight training workout routines. Making yourself a high priority in your life, will not only benefit you and your health, but also your whole entire family. So grab your water bottle and your workout shoes and your friends and encourage each other to workout weekly. By encouraging each other to workout, eat healthier and adding wholesale supplements or sports supplements to your routine, this could be best year yet.

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Healthy Workout Supplements

Due to bad publicity that workout supplements received from the media as a result of athletes who abused them in order to gain undue advantage over their competitors, not many people believed that in deed there are healthy bodybuilding supplements that could be utilized to assist either an armature or professional athlete gain the needed muscle mass so as to be competitive in their specific field of sports. But is truth be told, there are actually healthy bodybuilding supplements accessible in the marketplace today such as androstenedione. When prescribed correctly by a qualified medical practitioner as a competitive athlete or just anyone wishing to build some body mass you can be assured of good result over time.

Technological development in information and communication technology has enabled internet to be the number one choice as a trusted source of information and there has been an emergence of men's as well as women's health websites that champion the use of health supplements. However, the same tool has been used by unscrupulous persons looking to make quick cash to give misleading information on the use of health supplements. For instance, a majority of men who believe that muscles are everything have blindly bought and used muscle steroids from such sites to their disappointment. Other than the internet the lack of control on the sale of multivitamin tablets has led to a number who walk in to pharmaceutical stores or supermarkets to just pick anything that has the words "vitamin supplements" on them.

In an bid to try and promote the good use of nutritional health supplements, this article endeavors to provide useful pointers on the use of supplements. First and foremost, you need to consult a doctor or a certified fitness expert if you want to use bodybuilding supplements in order to accumulate muscle mass. They will be in a position to prescribe the right types of muscle steroids to use. It is important to note that not all natural bodybuilding supplements contain the same ingredients. Each of the supplements that you see in health stores have varying percentages of contents some of which if not carefully administered can be detrimental to your health.

Secondly, you need to set smart goals for your workout routines. A misconception that a couple of people who use muscle steroids have is that they will obtain the desired result overnight. That is a misconception that needs to be dispelled.

Achieve Your Bodybuilding Results

bodybuilding results

Every person who takes the pain working out definitely expects some good outcome. Bodybuilding results will depend on ones objectives of going the gym. People exercise for different purposes. Some exercise to simply keep fit, others exercise for purposes of preparing for competitions, to gain a good and shapely figure and others exercise to burn fats. No one can undertake such an involving and painstaking exercise without anticipating any good tidings from it. This is actually the very first stage in bodybuilding. One must have a driving force behind bodybuilding. If this lacks, chances of one's endeavors to body built will collapse.

To achieve your desired bodybuilding results, some energy must be spent. There are reasons why people fail to achieve these ends. Failing itself is a process and not a sudden event. It is occasioned by either poor planning or the total lack of it. One reason that makes people fail is having unrealistic expectations. It should be borne in mind that there are no shortcuts in attaining good physique and health. For you to get and enjoy the fruits of bodybuilding, you must be willing to spent time in the gym. Nothing will come easy. Physical fitness is an on-going process. You cannot expect to get to shape, built muscle mass and/or burn fat after a week in the gym. Patience and persistence must be inculcated or else you may be tempted to start searching on some steroids sales online to use them. This is not a solution.

The second reason why people fail to get bodybuilding results is because they don't set goals for their bodybuilding routine. Picking a realistic goal will motivate you to work out in the gym. You need to assimilate your goal such that it becomes part of you. This calls for commitment and not just mere resolutions. It should help you change your lifestyle towards the achievement of this end. By assimilating your set goal, it becomes too painful not to pursue it. Your goal should be simple. Don't set unattainable goals. For example, you cannot expect to change your figure in just a week.

To achieve your goals, make sure you have a support system. You will not achieve your desired bodybuilding results if you don't bring facilities close to you. Make sure that you have some friends who workout. This will give you motivation to workout. You can be hitting the gym together and can even compete. For example, you can compete on who can lift the weights for a longer time. Understand that you are a social being. The achievement of your desired objectives is either fostered or hindered by the friends you hang out with.

People also fail to achieve their bodybuilding results because of misconceptions. You may fail one time but that does not make you a failure. The rate of resilience that which you pick yourself up with is what will make you achieve your desired fitness objectives. For example, you may stop working out for a week feeling that the exercise you have already done has not yielded much. This is a misconception because training is a process and definitely results will show. The earlier you realize that going back to the gym will help instead of sitting pretty will determine the results you get.

Important Body Building Tips

bodybuilding
Is your intention to bulk up, to gain energy or to cut up? If yes, steroids are your thing. These are synthetic chemicals that can help you achieve what was otherwise a dream. They will not only help you achieve a perfect figure or energy but will do this just in weeks. These are the in thing to bodybuilders. The workouts these people do in the gym are no joke. The level of energy required to lift weights is so high such that without these boosters it's almost impossible. If you feel that this is what you need why don't you order steroids online?

There are several ways in which steroids are clustered. They may be categorized according to the law, that is legal and illegal steroids, according to their function, that is for bulking, cutting up or for energy purposes. Mostly however you will find those steroids for bulking and those for cutting up have the ability to boost ones energy. Legal steroids do not attract legal sanctions, that is their use and sale is allowed. One can however buy illegal steroids online. This made possible by the fact that you can order steroids online just like other goods. It is not difficult to get access to steroids for sale too through these means.

If you intend to order steroids online, be wary of scammers. Whether you are buying illegal steroids for sale or for personal use, you could lose a lot. This can also lead to your apprehension and if successfully charged incarceration. The period of imprisonment for either being in possession of these supplements for sale or personal use depends upon the country where arrest is made. Some jurisdictions give up to seven years sentence. When users order steroids online, they think that this is a safe haven but the feds are often witty to catch up with them.

Whether you order steroids online or bur them from the chemist outdoor, depending on whether it is legal or illegal, be sure you get the authentic steroid you were looking for. Some unscrupulous business persons may sell you some chemical which is not steroid. A higher degree of care should be observed when you are buying illegal steroids for sale. Insist on a sample of what they are selling you before you close the deal. It could cost you a lot now that you cannot enforce your obligations.

Despite the fact that anabolic steroids are illegal, they continue to be the most preferred to most bodybuilders. Governments around the world have not succeeded in preventing users not to buy illegal steroids. Though these cannot be found in a store, the streets are flooded with illegal steroids for sale. The streets are an option for you if you don't want to order for steroids online. Buying these online will however be cheaper than the streets because you have a direct contact with either the manufacturer or the supplier of the products. It could even be safer for you because the police will spend some time before arresting you if at all they will.
 
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