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Recent Bodybuilding Articles
Showing posts with label weight lifting. Show all posts
Showing posts with label weight lifting. Show all posts

Neck Pain Prevention

neck pain
You may not realize how useful your neck is until you can’t move it, like when the guy standing next to you asks a question, and answering him requires a three-quarter turn of your body.

Just about anything can cause neck pain — you may sleep on your neck in a funny way or spend too much time cradling the phone on your shoulder.

But neck pain is often caused by fitness activities. We’re talking about poor weight-lifting technique, such as turning your head to the side while doing a shoulder press, and poor upper-body exercise posture, such as letting your head droop forward when you walk. If you experience neck pain after a traumatic incident, such as getting beaned on the head with a soccer ball, check with your doctor immediately. Also consult a physician if you have constant or recurring neck pain.

Neck pain of the non-traumatic kind usually signals tightness in the muscles of your neck, upper back, and/or shoulders. When you press a finger into the area between your shoulder and your neck and there’s very little give or springiness, you have tight neck muscles.

One remedy: Gently stretch your neck muscles; if you feel tightness on the right side of your neck, tip your head toward your left shoulder and stretch your right arm downward. Gentle massage is also useful for freeing up knotty neck muscles. You can give yourself a massage, but somehow that isn’t as satisfying as enlisting a friend, significant other, or professional therapist.

Ice, usually an injury-friendly treatment, isn’t always the best choice for neck pain. If you’re stiff to begin with, applying ice may cause you to tense up even more. If your trouble is a stiff neck, moist heat in the form of a warm washcloth, shower massage, or whirlpool may be the way to go.

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Core Stabilization and Strength

core stabilization
Our core musculature contributes to vital functions within our bodies and enables us to perform simple to complex tasks. Without good control or stabilization and a thorough understanding of what contributes to core stabilization and strength, we can fall prey to many of modern society’s ailments.

Lower back pain is the number one patient complaint in America. Many problems and orthopedic injuries result from poor core stabilization and strength. Females appear to be at a higher risk of suffering such injuries. Jame Zachazewki shows evidence of this in a study he conducted in 1996. He discovered that women have a lack of strength in the lower abdominals and pelvic floor muscles. He explained that 47% of females age 38 and above suffer from incontinence. However, women who participated in a regular weight-training program reduced the incidence of incontinence to only 4%.

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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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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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Machine Weights Versus Free Weights

machine weights vs free weights

The argument about whether free weights or machines are better for getting results is passionate on both sides. You need results, so we breakdown the argument from both sides. We'll examine the facts and then make some decisions about what is best for the results you are looking for. Both types of weights; free weights and machines, have value. The real question is which one is more valuable to you.

Machines

When you go into a gym you may notice that machines dominate a large portion of the real estate. This has a lot to do with the fact that machines are great for people new to lifting. As you likely know, people who are trying to get back in shape make up a lot of the gym crowd. More power to them and we hope they stick with it, but they normally don't. Next month will bring a new group of people that are trying to get back in shape.

Because of all of this turnover the average experience level of gym members is novice. Machines offer an advantage to these novices. Most machines are pretty self-explanatory and new members can figure them out by looking at them and sitting on them. They basically force the new member to do the exercise the way the machine was designed. This helps them get a foothold in the world of lifting and also keeps them safe.

Another advantage offered by machines—and this one applies to all of us—is that they offer weight from positions that would other wise be difficult. Rather than having to invert your entire body and use dumbbells to do decline presses at an angle across your body, you can just use a cable machine.

Free Weights

The biggest benefit of free weights is that you have to control the movement. Actually you GET to control the movement. You can get a lot more variety into your routine by changing angles in a variety of exercises. The other aspect of controlling the movement, that helps you gain muscle mass is the use of stabilizing muscles. As you move a dumbbell through the motion of a particular exercise that targets one primary muscle, you are using several secondary muscles to keep that dumbbell on a proper plane.

A thorough workout routine will cut down the work you have to do on core muscle development. They will get a lot of attention as a by-product of the rest of your free weight routine. The fact that you are forced to control your entire body while lifting also helps your overall muscle mass gains.

Another big benefit that applies directly to gaining muscle mass is that machines all have a maximum weight. As you lift heavier and heavier to gain muscle mass you will eventually surpass these machines. Machines also have fixed increments. With free weights, if you know you can lift 2 more pounds or 3 more you can just add them onto your bar or dumbbell. These may seem like small benefits at the time but over time you will see more results the sooner you can increase the weight you are lifting.

Machines also offer real world strength. When asked which was more effective, free weights or machines, Mayo Clinic physical medicine and rehabilitation specialist Edward Laskowski, M.D., and his colleagues responded "Free weights simulate real-life lifting situations and promote whole-body stabilization when used correctly. "

As we thought to begin with, there are definitely advantages to both lifting methods. The advantages that apply to lifters who are looking to gain serious muscle mass definitely come from free weights.

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The History of Weightlifting

weightlifting
The history of weightlifting traces back to the beginning of recorded history where man's fascination with physical prowess has been found among ancient writings. A 5000-year-old Chinese writing tells of soldiers having to pass fitness tests. Ancient Greek sculptures point out to lifting feats. The weights were stones but later changed to dumbbells, the origin of the word dumbbells comes from the practice of removing clappers from bells and thus turning them soundless. The first Olympics was held in 1896 and the sport was included and made an official sport, it did not appear in the 1900 Olympics but returned in 1904 and has been a regular sport since 1920.

In 1994 U.S. lifter Robin Coad was the world champion in the 50 kg class. And in 2001 the U.S. junior women's team won the teams Championship at the junior worlds including three gold medals from Cherly Haworth. In the 2002 world junior Championships Cherly did it again with three gold medals as a member of the U.S. junior women's team, she had also won bronze at the 2000 summer Olympics in Sidney Australia. The team has been participating in all major world events and has been dominating the sport up to today.

Women have also participated in the sport since 1987 at the World Championships level. The U.S. women have won medals in eight Championships and continue to dominate the world stage. Women's weightlifting was first participated at the Olympics at Sidney Australia; Tara Notts was the first woman to earn an Olympics medal in the 48 kg class. The New Encyclopedia on modern weightlifting has been designed and contains rich information on nutrition, dieting programs, body building competitions and managing injuries. The book is useful to anybody interested in bodybuilding and is helpful to beginners and the advanced; it also contains routines that can fit any individual's exercising program.

Most bodybuilders consider ISO tensions as the best form of exercise and you must practice this to become a successful bodybuilder, SO tension alone is the only exercise that can help you gain big and strong muscles if done the right way, many people do not know that devotion and focus are the major things in bodybuilding. The weightlifting encyclopedia discourages anyone who is interested in weightlifting from alcohol. Nutrition is very important to anyone doing weightlifting, the book gives guidelines that you have to check when it comes to nutrition .The book also contains myths that people talk about and gives all the facts.

The Weightlifting encyclopedia is a book that has been structured to give you incredible benefits, it explains all the techniques of the Snatch and Clean Jerk, development of Power, Strength and Flexibility and building the mind of a weightlifting Champion. It also gives a detailed look at dealing with injuries that may occur during training and how to avoid them, creating a training plan. A must read for any coach and athlete engaged in the sport, it describes the author's opinion and gives recommendations. It is a monumental work which far exceeds any work in weightlifting; undeniably it gives a very good way of developing an athlete and makes our world better.

Do You Have Weightlifting Accessories?

Weightlifting is an indispensable part of any workout routine. It is meant for the exercise of arms, chest and the shoulders. It will also promote the development of abs. A pronounced chest, shoulders, biceps and triceps are admirable. It however takes a lot of effort for these to develop. Before you head for the gym to do weight lifting, you need to equip yourself with weightlifting accessories. These will make it easier for you to exercise. Examples of these include, exercise and weightlifting gloves, weightlifting suit, wrist straps inter alia. Ensure that the gym you have signed up for exercise has the standard equipment for your weightlifting and generally for bodybuilding.

Weightlifting Ban


Before choosing where to do your weightlifting or bodybuilding, take time to go through available literature on the subject. Look for encyclopedias and books that address the issue of fitness comprehensively. You may also visit the internet to learn about weightlifting accessories. Weightlifting photos are crucial for exercise. This is especially so if you plan to exercise from home. They can be your manuals for exercising. When using these photos make sure you relate them to what you read from other sources. Some of them do not display the standard positions that a weightlifter should assume.

The internet is a great source of information on the accessories you wish to have for your gym. You can compare different weightlifting accessories and their prices from the web. Further you can read the reviews of people who have used these accessories before buying them. This will help not buy some items that will not contribute towards your physical fitness. You can download and print weightlifting photos from the internet. These will psych you up as you head for the gym. You can also shop for your weightlifting suit online. It is simple and cheap because this can be done without travelling by use of internet.

When deciding on the weightlifting suit to buy, several things must be taken into account. These include the material and weight of the suit. A quick drying material suit is recommended over heavy material that will take long to dry. This is because you will need to wash it after every training session. The best material for such a suit is a blend of polyester and elasthane in proportions of 80% and 20% respectively. If you feel that you are successful in weightlifting, you may upload your weightlifting photos on the web. This is not only gratifying but also inspiring to other weightlifters or potential weightlifters.

Every gym should at least have the most primary weightlifting accessories. A trainer cannot expect trainees to have things like gloves, head gear inter alia. The gym must provide them with these. Weightlifting photos should be hanging all over the gym in a bid to make instruction easier. Simulation is one of the easiest yet fruitful ways of passing instruction. This should help the trainer in showing the trainees on the form to assume how to handle the equipment and so on. A gym should also have changing rooms to enable trainees and instructors alike to change into the appropriate gym regalia to wit the weightlifting suit.

Weightlifting Training

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

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

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

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

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

Basic Exercises - Bench Press

Basic Exercises
This is the number-one exercise for increasing the mass of the upper body, especially the pectoral muscles. Lie down on the exercise bench with your feet approximately 18 inches apart for support. Using a fairly wide grip (as in photo) lower the barbell until it touches your chest about nipple level and then ram it back up overhead. Lock your elbows at the top. Inhale deeply on the way down, exhale going up. Use the add weight system (add a small amount of weight at the beginning of each set) for five sets (8, 8, 6, 6, 6 reps respectively).
 
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