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Recent Bodybuilding Articles
Showing posts with label muscle building. Show all posts
Showing posts with label muscle building. Show all posts

The Good Trans Fats

Man made trans fats are considered very toxic and damaging for out body health.  However, natural trans fats are created in the stomachs of ruminant animals like cattle, sheep, goats, etc. and make their way into the fat stores of the animals. Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats. Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats.

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One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils, instead of the natural process that happens in ruminant animals. Once again, man-made just doesnt compare to the benefits of natural sources.

Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that weve discussed here. Otherwise, if the quantity of trans is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away!

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Easy Ways To Increase Muscle Gains

For some of us it might be enough to simply go through the motions; to lift without attention and focus. Though, for most of us, gaining muscle will require a great deal of concentration, focus and adaptive training. For the most part, bodybuilding is a difficult endeavor to be successful with. What follows are some simple tips to maximize the growth of your muscles.

Many beginner bodybuilders will enjoy some fairly rapid gains within their first six months of training. Their body is being assaulted from every angle; it’s being forced to adapt to a new set of physical requirements and hopefully that beginner’s diet is sufficient enough to sustain that adaptation on an ongoing basis, thus allowing significant lean muscle mass gains.

What about beyond that first six months though? Your gains start to slow down, you notice reduced muscle soreness between workouts, maybe you sweat less during your workouts, and you feel less tired in general. Well, the fitness guru would tell you that you achieved your goals; you are now on a healthier path. Your heart is stronger (hence feeling less tired), your cardiovascular system on the whole is operating much more efficiently (the reduced sweating), your muscles are far more efficient at repairing damage due to strenuous exercise (lack of soreness), and your body is adapting well to the rigors of regular strenuous exercise (the reduced gains). This, however, is obviously counterproductive to your actual goals as a bodybuilder.

What you have reached is your first training plateau. Beyond this point is where you will have to commit the resources of your greatest muscle to this endeavor...your brain. If you were to continue to train as you have been, you wouldn’t necessarily do yourself any harm, but you would certain experience some greatly reduced gains. The human body is a marvel of adaptability; it will find a balance between energy out put and energy intake, and will adapt itself to fit those levels, all in an effort to maintain the status quo. In order to make continuous and efficient muscle gains, you must continually push your body to its limits.

We’ve all heard the colorful and memorable idiom, 'go heavy or go home'; and while often misunderstood as a male bravado excuse to grunt loudly and impress women, it is actually an intelligent gem of advice. The only way muscle will be gained is by stimulating the muscle group in question through increasing resistance training (essentially tearing the muscle fibers with each movement and causing the body to repair those muscles, in turn making them bigger). The problem lies in the adaptability of your body. Over time, your muscles will become accustom to the demands of your regular workout; your muscles will grow to be strong enough to handle the normal amount of weight you train with and will no longer need to repair themselves afterward. To counteract this is to continually lift heavier weights and rearrange your daily regime. You will find that most bodybuilders have no difficulty with the concept, though a great many do not understand why. The rate of adaptability you experience will be unique to you, so therefore the rate at which your weights increase will also be unique to you. As stated previously, bodybuilding is a sport in which you compete only against yourself (even on stage in actual competition, which we will discuss later). This is why it’s important to maintain a log book of your daily workout routine. Marking the reps, sets and weights lifted for each exercise will allow you to review your training history and determine if you have been increasing your weights at regular intervals and correlate those figures to your muscle gains.

The short story here is...lift as heavy as you can as often as you can; though that's not the whole story.

If your gains have slowed over a period of time, adapt your plan to not only increase your weights, but also change the specific movements and the order of the movements in your daily routine. Your body will adapt so well that staying with the same exercise order and workout schedule will also begin to reduce your gains. A general rule of thumb is to change your routine every three weeks to six weeks. You don’t need to make drastic changes, and in fact you can simply rearrange the order in which you perform exercises on each day. The level of change necessary will depend on how drastically you need to increase your gains.

By now you know what a rep is and a set is. A rep (repetition) being the unit of measure for each exercise movement (each time you lift the weight), and a set being the grouping of total reps for that exercise. A typical exercise will be comprised of three sets of eight to ten reps. More advanced bodybuilders will play with these numbers in an effort to customize their training for their specific circumstances in any given week or day, but generally 3 sets for 8-10 reps is normal for most bodybuilders.

A typical exercise will begin with a warm up (a very important beginning set at a lower weight), which is not usually counted as one of the three planned sets. Then the first set will normally be ten reps at an easily manageable weight (meaning that ten reps can be managed with little strain, but not much more), and then the remaining sets will be of incrementally greater weight, with the third and final set being of a weight that can only just be managed for between eight and ten reps (or as low as 6 reps for more advanced bodybuilders).

The terms failure and pump are often used to describe the feeling within the muscle at the completion of that third set. Often these terms are confused among each other, though each term describes its own distinct characteristics.

Before outlining those characteristics, understand that training without a spotter is dangerous and not recommended. (A person capable of lifting the weight you are using, who stands ready to assist in the event that you are unable to lift or become injured during the movement) Always use a capable and trusted spotter to prevent injuries and to assist with your form for each movement.

These terms describe the end result for a given exercise. For instance, performing three sets of incrementally greater weight on a particular exercise, ensuring that the cumulative effect of those sets is that you are unable to lift the weight even one more time without assistance would be known as 'working to failure’. Pump or tightness describes the size of the muscle following the movement, speaking to the volume of blood that can be 'pumped’ into the muscle through stimulation.

Many bodybuilders argue the validity of working to pump or failure for maximum muscle gain, with groups advocating either one or the other. Technically speaking, training to failure would be the most advantageous for the person most interested in gaining raw lean muscle mass, and working to pump is best reserved for times when shaping and trimming muscle groups is needed.

The general tone in this is simple, lift as heavy as you can while remaining safe and you will experience gains. When you’ve reached a plateau and feel like you aren’t making gains in muscle mass or in weights, use an experienced spotter and increase your weights deliberately beyond your failure threshold, to be certain you are stimulating the muscle group deeply enough to push past the plateau.

Now, the term 'form’ was used earlier and likely many were hoping to avoid another lecture on maintaining good form in your movements, but you have no such luck today. One of the most important factors for safety and effectiveness in weight training is form. The next time you're watching some He-Man at your gym lifting a ridiculous amount of weight on flat bench or push downs or even preacher curls, take a look at how he's getting the weight up. Is he moving slowly, in a controlled fashion and deliberately pushing or pulling the weight in a specific arc or direction? Or is he squirming, bending and manipulating the weight to its top point? The former would quite obviously be the safest and most effective method, but when looking around your gym, take note of the numbers of people employing the latter technique.

Form is important for two reasons; first of all, safety. Controlling the movement is the best way to be sure that weight goes where you want it to, translating to a safe movement. If you squirm and wiggle under the weight (or over it), you create opportunities for your joints and muscles to move in unnatural or dangerous ways in response to the stress. Most commonly, bodybuilders will suffer back, knee and shoulder injuries as a result of poor form combined with heavy weight.

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The second reason is effectiveness. Every movement you will perform is targeted to stimulate one muscle or group of muscles, employing poor form in those movements will not only take the focus away from the intended muscle group, greatly reducing the effectiveness of the movement; but in doing so, it will put that focus on other muscle groups, some of which are not capable of withstanding that kind of strain. When trying new movements or even movements you believe you have a full understanding of, be sure to research the proper form of the movement and practice that form with every lift.

Paying attention to form is one of the most effective ways of maximizing your gains. Another highly effective aspect of training to focus on for increased gains is the type of movements you perform. In the world of bodybuilding, there are many hundreds of exercises, movements and combinations of movements at your disposal, and likely you have chosen some of the more popular ones for your training arsenal. In order to maximize your gains, it's important to ensure that your movements or exercises are core focused, or core exercises. As stated previously, every movement targets a specific muscle or muscle group, but it does no good to focus your training on developing smaller, or incidental muscle groups when you could be focusing on the larger groups that are more capable of advanced growth.

For example; one would not expect enviable gains from a training plan whose exercises focus on quadricep adductors only. The adductors are capable of lifting only small amounts of weight in a very specific movement and would provide very little incidental benefit to the rest of your quad in the process. Why not focus your leg routine on the quad itself, which is capable of lifting far more weight and through its movements, will provide ample incidental stimulation to the adductor and the other muscles of the leg. Whenever possible, which should be most of the time, use core movements such as: flat bench press, shoulder press, squats or leg press, deadlifts, rows, dips and pull ups (or downs) to provide appropriate stimulation to the major muscle groups, as well as good incidental stimulation to smaller, supportive muscle groups.

Core movements can be identified as those exercises in which you can lift heavier weights, and should be the focus of your training per body part each day. Augment core exercises with isometric movements and get good overall stimulation.

Beyond training there are other ways to optimize your muscle gains, not the least of which is ensuring that your diet is engineered appropriately for your lifestyle, size and body type (See article on Creating a Diet Plan); but also drinking enough water through out the day and making sure you get enough rest.

The one possible element of your overall bodybuilding plan that may be more important than training or protein intake is rest. Muscle grows when your body is at rest...it's as simple as that.

Arnold Schwarzenegger was once quoted as saying “If you don't have to run, walk; if you don't have to walk, stand; if you don't have to stand, sit; if you don't have to sit, lie; and if you don't have to be awake, sleep.” While possibly not practical for the non-professional bodybuilder / movie star, his words are poignant. If you plan to work hard, train hard and play hard, when do you plan to grow?

These are seven of the easiest and most commonly used (or misused) bodybuilding concepts for maximizing lean muscle mass gain in your training plan. Lift heavy using core exercises and good form; eat well, drink lots of water and get lots of rest; and when ever you feel that your gains are slowing down, change things up.

There is nothing random or lucky about large muscle gains, it is a very scientific process that can be controlled, documented, and adapted to meet your own personal requirements. The number one element in every training plan that will lead to either failure or success is easy...it's you. Believe in yourself, be dedicated and smart and you'll make all the gains you're looking for.

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Can Soy and Whey Protein Help in Muscle Building?

If you are focusing on strength and muscle building, you may want to include a high quality protein supplement to assist your hard work.

How Is A Protein Supplement Used?

The general rule of thumb is to take one gram per pound. You should do some experimentation to find what how your body reacts. You may need to adjust that number.

Athletes in training should consume about 25 grams of protein a day, while bodybuilders will consume closer to 150 grams. These higher doses of protein should be spread out throughout the day. An easy way to get those kinds of protein numbers is to use whey protein shakes three to five times a day. These shakes can easily supplement a weightlifter's diet. However, while the shakes replace a meal, be sure to eat at least one well-balanced meal of carbohydrates, meat and vegetables.

What is Whey and Soy Protein?

soy vs whey protein
Whey protein is the purest form of protein and will help you build mass. Because whey protein comes from cow’s milk, it is not a good choice for those with milk allergies or who are lactose intolerant.

Whey protein normally comes in three forms: concentrate, isolate and hydrolysate. The protein availability in whey protein concentrate is more diverse and lower than that of whey protein isolate. The whey protein concentrate levels are higher in levels of lactose, but lower levels of cholesterol. In whey protein isolate, the lactose has been removed. Hydrolysates are, in part, broken down making absorption easier, but this form is more expensive than concentrate or isolate.

Soy protein comes in concentrate form and in isolate form. All forms of soy protein are lactose free.

Whey protein has long been chosen for serious muscle building because of the excellent supply of branched amino acids. Branched amino acids are taken directly into the muscle and used during periods of exercise and resistance training. Leucine is a branch amino acid that is 50% higher in whey protein than soy protein and plays a significant role in starting protein production. On the flip side, soy protein has higher amounts of arginine, which, similar to leucine, plays a role in protein production and in glutamine, which supports the immune system.

What Are The Differences With Soy or Whey Protein?

Both soy and whey protein powders can provide high quality protein even with differing amino acid functions.

With proper use, whey protein will undoubtedly support muscle building and more recent reports show soy protein may as well.

Soy protein does not have the anti catabolic or muscle building abilities that whey and red meat do, but soy does provide actual benefits to a bodybuilder. 10-30 grams a day of high quality soy protein isolate is recommended for most people.

Are There Health Concerns With Soy Protein?

With soy being a newer protein source, some concerns are that it may produce unwanted results of decreases in testosterone and increases in estrogen in men. There are reports of long-term effect concerns on the health of both men and women with increasing or decreasing risk of hormone related cancers and soy’s relationship to other health concerns. One study, however, supported muscle building results from soy protein with no negative effect on testosterone or estrogen levels in men.

So, in shopping for a whey or soy protein to supplement your bodybuilding, figure your own needs. You can always combine soy and whey to get the best of both worlds.

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Lose Weight

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If you have the need to lose more weight than a couple of pounds then you may have to persevere and have patience since it will take you some time before you achieve your goal especially if you following a realistic diet as opposed to those fad diets that make you lose weight rapidly but only temporarily. Losing about 2 pounds per week is best and considered to be okay. Therefore a person who needs to lose about 50 pounds will have to persevere for about 25 weeks. You may come across some individuals who happen to be quite overweight in most cases they can use muscle pills to reduce body fat.

As much as you may have to change your diet in order to lose weight, it is possible to lose about 2 pounds with to use of muscle building supplements and growth supplements. The diet you follow will decide whether or not your efforts will be worth it, this is because as much as you can lose a lot of weight for supplements by only having living on soups and salads you will not be able to maintain your body on these for long and sooner or later you will have to go back to the eating the way you were used to. This is followed by you gaining back all the weight you may have lost. You are in a better position following a diet that will allow you to lose weight in a steady manner and manage to keep it off.

When an individual who has been struggling with his weight and manages to lose it only to gain it all back again for muscle building supplements and growth supplements, goes through this process over and over again in most cases they often tend to have a very low perception about themselves. They easily become obsessed about their weight. Your main aim of losing weight should be to attain good health in order to appreciate yourself even more. However, if you are ever in a circle of losing and gaining weight this will not contribute positively in your well being.

Quick reach on weight loss objectives are best realized when you begin with a good foundation. No matter how fast or slowly you lose weight the bottom line is the amount of calories you take. In order to lose weight one has to burn more calories than they take in. However one has to be reasonable about how much calories they cut down since depending on how low you go, you will begin to suffer from the yoyo effect.

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Importance of Supplements When Building Body

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Individuals who set their minds and work to body building do so for a number of reasons. Some of them include the fact that it can be used as a way of improving a person’s physical appearance in order to look more attractive.

Some do it to enter into body building competitions and others do it in order to keep their bodies healthy and strong. Regardless of the reason Just like any other thing activity or task you put your mind to and make the effort to see it through to the end, body building also requires the same commitment if not more. The best way to build your muscles is by setting up a routine and diet which you have to follow consistently. In order to transform your body and have it looking as you desire you will have to be patient and focus on your goal since it will take time. Most people tend to lose hope and all by the way side due to the fact that the changes to their bodies are not taking place as fast as they would like them.

Before you actually start body building it is important that you do some research and find out various building body supplements that would assist you in going through this in order to achieve the best end results and also help you in maintaining that. As earlier mentioned you will need to follow a particular diet which would require you to eat more of certain foods and reduce on others. It is also important to plan your meal times appropriately.

Weight training is part of body building and it involves lifting heavy items such as dumbbells or weight bars. This form of exercise helps in developing the strength and mass of skeleton muscles. In order to effectively achieve the desired results most body builders take weight training supplements which are readily available and can even be purchased online.

One of the top body building supplements is the protein supplement which is usually produced in powder form. It is very nutritious since it provides the necessary building blocks for muscle.

Preparing it involves mixing the powder with some liquid and it can be anything from water, milk or juice depending a person’s preference. This produces a kind of shake which is best consumed just before exercising and immediately after exercise. This can also be taken as a full meal. It is believe that taking plenty of proteins helps your body grow as well as restoring of muscle tissue.

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Weight Lifters - Strong Muscles

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Weight lifters intend to build all the parts of their bodies. To achieve this desire, several things must be borne in mind on how to exercise. One of the areas that a weight lifter will desire to build is the chest. Actually, most people will attribute weightlifting to chest mass. A powerful chest is the admiration of everyone due to its recognition. With the least bit of know-how, almost everyone can improve his or her chest mass. For you to develop a powerful chest, you must inculcate inclined dumbbell presses in your weight lifting exercises. These should be combined with flat dumbbell presses and inclined dumbbell flyers. The three are vital for speedy enhancement of your chest.

Another area that weight lifters need to focus on is the development of abs. It is the wish of all weight lifters and bodybuilders generally to develop rock-hard abs. This of course calls for massive exercise and discipline. Developing a washboard set of abs is not for the impatient or faint hearted. You must be willing to invest a lot of time in exercise each single day. The midsection needs to be subjected to rigorous training in accordance with proper resistance exercise principles. Exercise around this area should include crunches and reverse crunches.

Focus should also be accorded to the wide back muscles. This is one of the areas that most weight lifters tend to ignore instead going for the chest only. Weight lifting should encompass all the areas of the body for a balanced appearance and feel. A V-shaped back is one of the body parts that will show your hard work in weight lifting. Make sure that your exercise includes bent-over barbell rows and one arm dumbbell rows. It will pay a lot if you also engage in pull ups and pull downs. These have a great impact on the development of your back muscles.

Broad shoulders should not be lost on weight lifters. Again this is a testament of your hard training. Broad shoulders are second in admiration after a pronounced chest. Shoulders are one among the difficult body parts to train. Firstly, you need to observe the correct body position for you to achieve this objective. In addition to the correct form, a variety of exercises should be undertaken to train your shoulders. One type of exercise for the shoulders will not avail much. Exercises for this area include seated rows, overhead dumbbell presses and lateral dumbbell raises.

Often, weight lifters concentrate on building massive arm muscles. Well shaped bodybuilding biceps and triceps are worth every single effort. They are just gratifying. For you to develop lean biceps and triceps, a myriad of exercises must be undertaken regularly and consistently. First, you must undertake lying overhead triceps extensions. These elongate the muscles while putting pressure on them for strength. Other exercises that one should undertake for this area include inclined dumbbell curls, standing barbell curls, single-arm seated overhead triceps extensions and flat bench triceps dip.

Important Body Building Tips

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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.

Bodybuilding Workouts to Gain Muscle Mass

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People engage themselves in weightlifting training for reasons like, losing weight and body toning. However, there are those who embark on workouts otherwise known as body exercising to build their muscles. Others do not know the best workouts for building their body muscles so as a result, they drop pounds but those pounds come from losing muscle mass, which weighs more than fat. The good news is there are ways to maintain your current muscle mass while still losing weight.

You must perform the proper bodybuilding muscles in order to burn fat and not muscle. To focus on cardiovascular workouts, is what most fitness instructors and health advocates advise. It will help your heart and lungs get stronger so you can do more exercise without getting worn out and it's a good way to start. However, you need to add some weight training to that recipe at least 2 to 3 times a week. That way you'll be replenishing lost muscle and adding new muscle mass. This is good because muscle requires more calories than fat. If you have a lot of lean muscle mass in your body, your metabolism is going to increase which means you'll burn off more calories and lose weight. When you stop taking in calories your body would automatically start using up these stockpiles.

First, your body is going to convert your muscle mass into energy and that's going to slow your metabolism so you don't need as many calories in the first place which makes it harder for you to lose weight. A better plan is to gradually reduce your calorie intake and let your body adjust to the changes. For example, you might reduce your calories by 10% the first week, another 10% the second week, and so on. This prevents your body from going into starvation mode.

When you begin with your bodybuilding workouts, it would be prudent to begin with bigger lifting. Starting out this way will help the human body to produce what is known as the Human Growth Hormone. Not only is this good for the rest of your body, but it will also help your muscles to grow. It would be wise to stay away from the machines and just go for the free weights as they call for a greater amount of control than a machine would. As long as you do compound bodybuilding workouts, your arms will get the workout that they need.

As you are performing a sort of pulling action, which is to say rows or even pull ups, you're performing some great biceps workouts in the process. If you do arm bodybuilding workouts alone at first, then your compound workouts will not turn out very well. Make sure you do the standard arm workouts at the end. If you are finished with the big compound body building work outs, then it's time to move on to the bodybuilding biceps exercises to get big biceps. Hit your arms from as many angles as you can, but don't overdo it. You can do a standing curl to hit the middle portion of the biceps; a decline curl your biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point.

The Pillars of Bodybuilding Fitness


bodybuilding pillars
Body building fitness encompasses different aspects. Some of these include diet and training workouts. It is a lifestyle based on physical exercise and healthy eating. At its inception, there was quite scanty knowledge on the subject. The link between diet and exercise had not yet been established and therefore acquiring massive muscles was a big challenge to the bodybuilders then. For bodybuilding to contribute to fitness, it has to be done within some framework. There are rules for exercise. Just like any other physical exercise, excessive bodybuilding could be dangerous. For it to bring wholesome fitness, it has to be done in a routine kind of program which could be in a gym or be a done at home bodybuilding.

Body building fitness is anchored on certain pillars. It is a combination of weight training or weight lifting, increased caloric intake and lots of rest. The vision behind these strenuous exercise is to increase body muscle mass. It is an incredible way of keeping fit. To begin with, the bodybuilder will need to come up with a good routine for exercise. This will enable him or her balance all the aspects of body building and in event boost his or her fitness. The routine could be copied from someone who has successfully followed it.

As mentioned earlier, body building fitness incorporates weight lifting resistance. To attain your desired level of muscle development, you must focus on three crucial things in terms of weight lifting. The first is weightlifting resistance. Muscle fibers are induced to grow by weightlifting. This is known as micro trauma. This is the reason why one feels tired after exercise or strenuous physical work. The repair of these lesions, micro trauma causes the muscle to growth. Training routines are typically part of organized training sets and repetitions. One should embrace micro, meso and macro cycles for balanced body fitness. Weight training should be followed by adequate rest. This gives the muscle all they require for growth.

The second pillar for body building fitness is a good and balanced diet. The diet should be high quality and should incorporate a high content of proteins. There is a lot of injury occasioned by exercising. Proteins are instrumental in repairing the muscles. Growth of muscle tissue is also depended on proteins. Therefore, your diet should be characterized by large portions of proteins and/or protein rich foods. The amounts of proteins needed by a bodybuilder are higher than those of a sedentary person. Carbohydrates are also important for increased energy. Bodybuilding exercises require large amounts of energy. A diet rich in carbohydrates will give you the energy you need for exercise. Nutrition levels are categorized in to ecto, meso and endomorph. You could get much information by joining a weightlifting forum.

Lastly, rest is an important pillar for body building fitness. It facilitates growth of the muscle tissues. Contrary to he believe by many, muscle growth does not take place in the course of exercise. Rather development of the muscles occurs when resting after workouts. A minimum eight hours resting session should be taken in between sessions. This will prepare the bodybuilder for the next session. Without enough rest and sleep muscle development and repair will stagnate.

Tips To Help You in Extreme Body Building

Extreme Body Building

Body building has many levels from amateur's categories to the professionals. A professional is a body builder who is involved in extreme body building of weight lifting. It is possible to push body hormones to the extreme end, however it involves a lot of practicing enduring and high heeded in trying to achieve the best you can get from your body. It is not a life time exercises for you to get there as some professionals have developed and even won accolades of the best body builders at the age of 20. It is therefore possible to reach the limit at any age all what matters is the effort one puts toward achieving the goal.

Extreme body building is a task that requires extreme efforts and behaviors and also in diet consumption to give that extreme look one wants. The attitude that drives one to these extremes is what will make you want more and more of the exercise or give up. It is not possible to be involved in what everyone else is doing and expect to outdo them and be in a level of your own, it requires you to do your own activities to be there. Therefore for those who are ready to sacrifice anything and everything for the sake of body building should follow the following ways to get there.

After all day work out it is important to have a comfortable and long sleep to allow muscles recover from the strains accrued from body building exercises. It is known when in sleep the first hours are involved in building body and therefore it is very important, however the next stage of the night involves tearing down of the made muscles and therefore it is important under any circumstances to avoid the second stage. The best remedy is to sacrifice a bit of sleeping and enjoying a meal of proteins in the mid hour of your sleep. It is possible in the begging stage but later the urge to skip that meal grows and at that stage it is important to change the diet and instead of eating what everyone enjoys to eat or drink, instead drink a cup full of water full of proteins, it does the magic.

It is important to train different muscles on your own to ensure they are fully worked on. It is also important to group workout and do each group on certain days and ensuring proper attention is given to all body parts and being aware of the fact that the more you work on a certain muscle the better it will actually respond. It is important to group them based on their muscle relation and relating body building exercises the group would be chest, back, shoulders, arms, quads, hams and calves.

In order to achieve the maximum muscle growth and development it is important to ensure you take the right and most helpful weight lifting supplements that fit your needs. Ensuring in every diet you take has some supplements of nutrients will allow continuous muscles growth while tasking yourself with a lot of drinking water.
Steroids Online for Bodybuilding
Name Substance Manufacturer Price
Anadroxyl Oxymetholone Kalpa Pharmaceuticals $56.00
Dianabol Methandienone Gen-Shi Laboratories $20.00
Oxandroxyl Oxandrolone Kalpa Pharmaceuticals $55.00
Genotropin 12 mg Human Growth Hormone Pfizer $400.00

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.

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)


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

Eat At The Right Time


When you're training hard you want to eat about an hour or two before your workouts and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A post-workout snack might be a bagel with salmon and cream cheese, or a tuna and pasta salad.

Eating Regime
For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down and using the proteins that you need for muscle building.

Bodybuilding: The Art of Strength (Part 4)


Check out this Bodybuilding motivational Video!

 
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