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

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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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.

Bodybuilding: The Art of Strength (Part 6)


Check out this motivational Video with famous Arnold Schwarzenegger Working Out !

The Importance Of Symmetry in Training


Except for one-sided exercises such as side bends and one-legged calf raises, you must focus on symmetrical form. Losing the groove and making an exercise even just slightly asymmetrical greatly increases the risk of injury, due to the fact that taking more of the stress on one side of your body than the other during the squat or bench press.

Do not let the bar slope to one side during barbell work. Keep it level at all times. Both hands must move in perfect unison, in both the horizontal and vertical planes. For example, in barbell pressing, one hand should neither be above nor in front of the other. For standing and seated exercises, the use of a mirror will help you to find and correct asymmetrical form.


Symmetry

A critical factor behind symmetrical lifting is perfect hand and foot positioning. If one hand is placed farther from the center of the bar than the other hand, or if one foot is positioned differently to the other, you will have set yourself up for asymmetrical lifting.

Before any set, as noted earlier, check that you have loaded the bar correctly. If you loaded one end of the bar with more weight than the other, you will inevitably lift asymmetrically. A substantial weight difference will be noticeable during the first rep of a set. Then the bar can be set down or racked, and the loading corrected. A bar that is only slightly lopsided may not be detectable as such and will lead to asymmetrical lifting and perhaps injury. If you lift on a surface that is not perfectly horizontal, it is certain you will lift asymmetrically.

Bodybuilding: The Art OF Strength (Part 5)


Check out this motivational Video with Bodybuilder Phil Heath Working Out !

Warm Up Before Workout To Prepare Your Body and Prevent Injuries.


Warm Up

A proper warm-up is vital before doing any weight training. If time is short, don't be tempted to skip the warm-up and go straight to your workout, because cold muscles can get easily damaged. A few minutes spent on a warm-up can prevent days lost while recovering from injury.

Your warm-up should start with some light cardiovascular exercise, such as running, rowing or cycling. This will make your heart beat faster, pumping oxygen and nutrients to your muscles, and elevate your body's core temperature. Warm muscles are more elastic than cold ones, so you can work them through a wider range of motion with fewer injuries.

After the cardio you then need to target your muscles directly with dynamic stretches. These differ from static stretches in that you are moving as you stretch out the muscle. The trick is to start very gently and then slowly increase the range of motion you use with each repetition. This prepares your muscles and joints for the work to come.

Finally, before you begin any lifting exercise, perform the movements with minimal weight to teach your muscles how to respond when you do the exercise with heavier weights.

Bodybuilding: The Art of Strength (Part 4)


Check out this Bodybuilding motivational Video!

Bodybuilders’ Guide: The Worst Habit –Skip Your Workouts!


If we will make a list of reasons that inhibit the growth of your accomplishments in the bodybuilding process, then certainly the biggest cause of your failures - it's a habit to skip your workouts.

You should always go to training! And there should be no reason to pass: Illness, work, study or fatigue. If you fell that you don’t have enough power, just reduce your exercise program, it is still better than to skip your workout. It is very important to properly arrange the priorities. In power sports, the most important - is patience and consistency.

Many beginners who start going to the gym burned in a month. The word "burn" in this sense means the loss of motivation, despair and disappointment in itself. However you should prove that you are a strong person and continue pursuing your regime of workout.

Remember the most important thing and keep in mind these words: Each workout - this is a step forward and each missed workout - its 10 steps back. Once again that should be no reasons to skip your workout.

And remember: Never doubt yourself. You can not be a champion since the birth, but you can become one and remember that a champion lives in each one of us.

Bodybuilding Habits
 
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