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

Triceps Training Advices

triceps training
The triceps muscle is particularly troublesome for women, but a lot of men also need to tone the back parts of their upper arms. You use your triceps for pushing and pulling, so having strength there will not only make you look fit but also help prevent injury.

Triceps pushups. Grab a chair and sit on the edge with your hands holding onto the front of the seat, palms to the back. Stretch your legs out straight and position yourself so your back is almost touching the front of the chair. Bend your arms to slowly lower your body till your rear end almost touches the floor, and then push yourself up until your arms are straight and your elbows are locked. You can do a similar movement, lifting your bodyweight, on parallel bars. If you use parallel bars, keep your legs hanging straight down under your torso.

Triceps pushdowns. Now sit on the chair and grab it at the sides of the seat, stretching your legs out and locking your elbows. Slide your butt off the chair and lower yourself as far as you can, then push down to raise yourself back up.

Triceps extensions. Stand or sit with a dumbbell in one hand. Straighten your arm so the dumbbell is overhead. Bend your elbow so your forearm moves behind your head, inhaling as you move. Then press the dumbbell up as you exhale. You can also do this exercise with a dumbbell in each hand, raising them simultaneously. Try to keep your upper arms stationary, next to your head; don’t move anything except your forearms.

Do two to three sets of 10 to 15 reps of these exercises.

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Bigger Triceps Mean Bigger Arms

bigger triceps

Many people underestimate the importance of well developed triceps in the physique of a bodybuilder. When in fact the tricep makes up just more than 3/4’s of the upper arm. There’s nothing more effective for making the upper arm seem massive and powerful than well developed tricep brachii.

As the name implies, there are three major muscle bundles in the tricep; the tricep brachii lateral head, long head and medial head, and while all three bundles of muscle fiber do pretty much the same thing (extend the lower arm), the all do it in a slightly different way. This means that while you look awesome doing set after set of cable pushdowns, if you’re doing nothing to stimulate the two other brachii heads directly, you’re selling your upper arms short.

There are numerous exercises which either directly or indirectly stimulate the tricep. Among those exercises there are two distinct categories, isolating movements and compound or core movements. It’s always best to populate your training plan with a good mix of both types of movements, and your tricep routine is no different. Below we will examine three of the most effective tricep movements there are; Seated Overhead Tricep Extensions, Close Grip Bench Press, and Dips.

1) Seated Overhead Tricep Extension (a.k.a. Overhead Raises)


You may have read or heard others talking about the benefits of stretching the muscle during the movement, and no tricep exercise stretches all three heads as well as Overhead Tricep Extensions.

This exercise can be done while standing or seated, though it is would recommended to performing it while seated for greater stability throughout the movement. Overhead Tricep Extensions can be done with a dumbbell(s), a barbell or with a cable raise machine. Possibly the most effective method is with a single heavy dumbbell.

While seated on a chair bench that will support your upper back, grip the plates on one side of a single dumbbell in both hands so that the handle of the dumbbell is vertical. Carefully raise the dumbbell above your head so that your arms are straight and the weight is directly above the top of your head. Be sure to hold the upper section of your arm straight and vertical.

Once you are set to begin, slowly lower the weight behind your head by bending your arm at the elbow. Be sure to keep your elbows tucked in close to your ears on both the positive and negative parts of the movement. The bottom of this movement is the point at which your elbow is bent as far as it can while maintaining your upper arms in a straight and vertical position. Doing so will ensure a deep stretch of the muscle and in turn pull more blood into the muscle group, allowing for more energy and faster repair of the tissues following your workout.

The benefits of performing this movement with a dumbbell rather than a barbell are in simplifying set up. It is easier to select a single dumbbell and begin the exercise, than to load a bar and maneuver it into position above your head. It could also be said that the position of your hands while using a dumbbell, rather than a barbell, will provide a better stretch through out the movement. In any event, the basics of this movement are simple and the rewards are vast. Performing this exercise properly and with the supervision of a competent spotter, you will effectively stimulate your tricep brachii, long and medial heads; and you’ll be surprised how quickly you experience strength gains.

2) Close Grip Bench Press (a.k.a. Close Bench)


There may not be another exercise so effective for focusing so much weight in such a perfect movement. Close Bench offers heavy stimulation to all three brachii heads as well as incidental stimulation to your pectorals…what more could you ask for?

Before discussing this exercise, it’s important to note that there is serious risk of injury to yourself and to others if it is performed incorrectly or without a competent spotter. The narrow grip, combined with the nature of the apparatus and the potential weight involved, make this a potentially dangerous movement. Take caution before adding it to your routine and do not attempt it if you are not comfortable with your spotter.

Close Bench can be performed on an Olympic bench with a full length bar or on a stand-alone bench with a bent or preacher curl bar. The preacher curl bar may provide a better angle for the wrist joint, though more weight can be used with an Olympic bench and bar. It boils down to personal preference as both methods will provide very similar results.

As the name implies, Close Bench is a variation of Standard Bench Press or Flat Bench Press but employing a much closer grip on the bar. Your hands should be placed within six inches of each other, near the center of the bar and no wider than the vertical plane of the bench width. As with Standard Bench Press, raise and lower the weight from your chest at a point that is even with the bottom of your pectorals, to a point above your face that is even with your eyes. Do not bounce the weight off of your chest and do not lock your elbows at the top of the movement.

With the indirect assistance of your much stronger pectorals, it is important to pyramid this exercise in your sets. Increase the amount of weight you are lifting for this exercise with each set, beginning with a weight that is easily manageable, and ending with a weight which brings you close to failure on your final set.

Close Grip Bench Press is one of the few exercises available that will stimulate not only the long and medial brachii of the tricep, but will also effectively stimulate the lateral head as well, which is very important for developing thickness or width in your upper arm.

3) Dips


Perhaps one of the simplest exercises there are; dips are highly effective for providing direct stimulation to all three tricep brachii heads, as well as good indirect stimulation to the pectorals, allowing good development of the outer pectoral fibers (closest to the armpit) and anterior deltoids.

Your gym may have a dip apparatus, in which case, dips are simple enough to perform. Simply stand between the bars, elevated on the foot pads, grasping the bars at your hips and lift your weight. Then bend your arms at the elbow and shoulder to lower yourself between the bars until your arm is bent at 90 degrees. Then raise yourself back to the top position using your triceps to push your bodyweight.

Should your gym not have one of these apparatus, you can use two benches to suspend your weight by placing your feet on one bench and supporting your weight on your hands at the edge of the other bench, so that you are in a seated position with all of your weight supported by your arms and feet. Once set, lower your body by bending your triceps and extending your bent arms behind you. Then rise by pushing down on the bench with your hands.

Both of these exercises are effective for a time with your own bodyweight, but after a period of training you may find that your bodyweight is no longer sufficient to stimulate your triceps appropriately. In this event, you can add weight to yourself through the use of a specialized a belt, to which you can attach standard Olympic plates, or by placing plates on your lap for bench dips. This can be exceedingly difficult to do without a spotter or training partner.

Whichever movements you ultimately choose to aid in developing your triceps, always remember to stretch the muscle as far as possible without injury and to squeeze the entire muscle group at the top of the movement each time. Your triceps have the potential to get your arms noticed, go heavy, go hard and eat well; and in no time you’ll be the envy of the gym.

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How To Build Huge Arms

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

Biceps

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

Triceps

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

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

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Balance Upper Body Workouts

1. Divide and Conquer

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

2. All or Nothing

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

3. One Day at a Time

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

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7 Most Commonly Injured Body Parts


Lifting weights properly burns fat and builds muscle, but do it wrong and you'll end up having severe injuries. A 20-year study at the University of Arkansas reported more than 980,000 gym-related injuries. Here are the top seven body parts injured in the gym as a percentage of all injuries.

Injuries

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