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

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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Weight Lifters - Strong Muscles

weightlifter

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.

Bodybuilding Gallery and Accessories

bodybuilding accessories
Whether one is a starter or a seasoned weight lifter and/or body builder, the bodybuilding gallery is a must visit. There is a lot of benefit that one can derive from visiting these sites and/or areas. These may be available at different places. Most public libraries have a section for fitness. Here most resources are dedicated towards bodybuilding. Sportswear stores will often have different accessories for your bodybuilding needs. Here you may find posters, videos, pictures and wearing apparel all for bodybuilding. The internet is also a must visit for enthusiasts of bodybuilding. Lots of bodybuilding stuff can be accessed online. The gym next door should have a collection of items that revolve around this sport.

Some of the cheapest yet valuable items that a bodybuilding center or gym should have include weightlifting images, pictures, and posters inter alia. These make instruction of trainees easy for the fitness instructor. These show the correct form or position that should be assumed by the trainees in order to successfully exercise the various body parts. They should be hang all over the training area. Some pictures and posters show the ultimate price of weightlifting. This is the figure one will assume after consistent workouts. Hanging these in the gym is an inspiration to all those who are exercising.

It is not a difficult exercise to acquire these weightlifting instruction aids. For example, weightlifting pics are all over the internet. All one should do is to google and download. You must not be a gym proprietor or fitness a instructor for you to do this. Most sites with these pictures and videos are absolutely free. You do not need to pay a penny for you to get access. If you have a private gym, may be in your house or office, these are excellent training manuals for you. There is no need of hiring a fitness instructor because these just work perfect.

Unlike most other bodybuilding galleries, the web based ones have some added advantage. For most libraries, you are expected to either be a member or pay on each day that you intend to use the facilities. The internet avails all these and more freely. You can take advantage of this if you are shopping for weightlifting equipment and accessories. From the comfort of your home or office, you can compare prices, equipment and even order for what you need. Be careful however when you are shopping online. There in an upsurge of con artistry.

Although weightlifting images can be accessed and downloaded from the internet, it is imperative that these be compared to other literature on the subject. It is not in dispute that the web has the most current pictures and other material regarding bodybuilding. These however may not be standard. The fact that anyone can upload these pictures on the internet from a remote area makes it lose its credibility as a source of instruction. Comparing these with information from books available at a physical library will help you eliminate any object that could mislead or not help you in weightlifting and bodybuilding generally.

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.

Body Weight Moves: Prevent Injury, Build Muscle and Generate Power


If you want to pack on muscular size and strength, it can be tempting to head straight for the weights and do compound lifts such as bench presses and squats rather than press-ups, lunges and other body weight exercises. There's a common assumption that body weight moves are too easy to be effective in building muscle, whereas heavy lifts break down the most fibers in your muscles, shocking them into growing back bigger and stronger. While body weight training does have its limitations - it can't effectively target your back and biceps, for instance - it offers many more benefits beyond the fact that you can do it anywhere, at any time. These moves can reduce your risk of injury, are a perfect way to warm up and can actually improve your ability to go heavier when hitting the weights.

Body weight moves are great for people who don't have a gym membership or access to kit. They are especially beneficial to beginners whose own weight is a sufficient stimulus to improve muscular size and strength. For beginners their own weight provides the right level of resistance and poses less of an injury risk: it's hard to get the form wrong, unlike lifting weights, which can be dangerous without correct form.' Body weight training can also help injury-proof more advanced trainers. Because they are compound moves that involve more than one joint movement, these exercises recruit all your small, stabilizing muscles. Press-ups are great for improving the stability of the typically delicate shoulder joints.

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Ego prevents many gym-goers from doing body weight moves because they don't get you the bragging rights like a new bench press or deadlift one-rep max does. But if you are training to build muscular endurance as well as power, body weight training is ideal. That's why combat athletes are some of the biggest advocates. Although favored by fighters, body weight training has huge transferable benefits for all sports in which you need to move your body powerfully and efficiently. They are also great as a warm-up before bigger lifts, or during interval runs - sprint for 20m before doing press -ups or squats. And do them immediately after a set with weights to crank out a few more reps to really fatigue your muscles. In fact, making bodyweight training a core part of your regime could even lead to lifting heavier weights.

Although body weight moves have plenty of benefits, for bigger and stronger muscles you need to lift weights. Once your muscles can lift your own weight comfortably, you will stop making strength gain. Once you can do 20 controlled press-ups, you need to increase the load for increased strength. That's not to say that a session doing bodyweight moves is an easy session. You can make most kit-free moves harder. For example, putting your feet on a chair increases the amount of weight your upper chest and shoulders must move during a press-up. You can also work your shoulders incredibly hard by doing handstand press-ups, while single-leg pistols are far harder than standard squats. But they are still no substitute to heavy weights if you want to add size.

The big problem with bodyweight training is that it is impossible to effectively target your back and biceps. This, and the limitation on how much you can ever lift, makes kit-free moves unpopular with gym-goers who want to pack on size by isolating each muscle and developing it to its maximum potential. To develop a muscle fully you need to target your muscles from many different angles and through their full range of motion .which is only possible with free weights, machines and other special kits.

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.

Ten Suggestions For Safe Resistance Training


Training

Although resistance training is safer than most people think, all forms of training have an inherent risk of injury. Fortunately, nearly all of these injuries can be avoided by following these ten common-sense recommendations offered by Charles Staley, a famous sports and strength coach and expert:

1. Don’t lift weights alone. Accidents can be avoided when a training partner is there to help.Bench pressing is particularly dangerous— many have died after becoming trapped under a weight they couldn’t lift back up. If you must bench alone, use dumbbells or a machine press.

2. Don’t lift weights unless you know what you’re doing. Seek qualified supervision so that you can get the most out of your training efforts, and stay safe in the process.

3. Don’t lift heavier than what your program calls for. Doing maximum-effort lifts (for any number of reps) can be dangerous, are not necessary, and have little place in most athlete’s training programs, except for occasional tests of maximum strength. As a general rule of thumb, leave 2-4 reps to spare on every set.

4. Don’t use training with weights right before skill training. Fatigue resulting from the weights will hamper your efforts at acquiring/improving skill, so do your skill training on days when no skill training is taking place.

5. Don’t train your legs with weights before running or jumping rope. Tired leg muscles (from squatting and other leg exercises) mean that your hip and knee joints are not as protected, and these activities create too much shock and jarring of these joints.

6. Don’t neglect to use safety equipment. Locking collars, proper training attire, solidly built equipment, and adequate space are all-important for accident-free training.

7. Don’t leave weights scattered on the floor or leaning against the walls or equipment. The single biggest cause of gym injuries is failure to put weights back on their storage racks. Keep a neat & tidy gym to avoid injuries.

8. Take a moment to make eye contact with anyone else lifting nearby before heavy lifts that require your total concentration (such as squats, power cleans, or deadlights). Doing so will let them know to stay at a distance so that you can concentrate on lifting, rather than whether or not someone is going to “walk into you” during a heavy set. This sort of thing happens more often than you think, especially in commercial gyms.

9. Don’t neglect any part of your body. Your training program should address every major muscle group so that a solid foundation can be developed. A neglected muscle means that you will have a weakness— a recipe for injury.

10. Don’t try to unload a bar one end at a time. Taking weights off the bar on one side only causes the other side to become unbalanced and fall (or more often, catapult) from the rack—sometimes with great speed and force. Be safe and unload plates from the bar by alternating ends.

Avoid Training With Bare Feet


Many bodybuilders and athletes that used to train bare foot decided to stop this procedure. There are several reasons for that.

Feet are highly complex structures. Foot defects are very common, and a defect affects how stresses placed on the feet are borne by the feet and the rest of the body. When forces on the feet are exaggerated by high-load activities such as heavy weight training, and running, the defects are magnified. While foot defects might not be the whole story behind foot, ankle, knee or back problems, they are contributing factors, perhaps major ones.

It is recommended to wear high quality shoes with molded internal soles, to compensate for any structural or postural instability in the feet, or, in the case of defect-free feet, to maintain that existing good condition over the long term. While orthopedic shoes with custom-made molded internal soles are the ideal, off-the-shelf shoes with molded internal soles are, in most cases, light years ahead of no support. You can get molded internal soles that can be slipped inside your regular footwear (but you may need to remove some of the existing soles to make room).

A change in footwear, or the insertion of high-quality molded soles into your existing footwear, will help greatly to keep you lifting intensively, heavily and free of injuries. It is also highly recommended to consult a podiatrist, preferably a sports podiatrist, or a chiropractor with training in orthotics, to get your feet checked out.

Bodybuilding Shoes

Lower Back Pain: A Real Problem Among Weightlifters


Lower Back Paint

Lower back pain is most commonly caused by either carrying too much weight or not being in the correct position to manage the load safely. The lower back region is very robust, so problems typically result from lifting a weight with poor posture.

Keeping your spine in its 'neutral' position is the key to avoiding injury, especially during activities such as running or weightlifting in which a lot of weight moves through your body regions.A back that is overarched or overflexed will fall.

For acute pain rest, ice and compression is the best strategy for the first 48 hours. Once the symptoms settle you can start building up your activity levels again as the pain allows. If they continue, though, see your doctor or a physiotherapist.

here you can see an example of exercise to prevent the usual lower back pain.

Lower Back Pain

Samantha Wright - Challenging The Basic Gender Stereotype!


Check out this young female powerlifter. Her name is Samantha Wright and she is an elite level gymnast turned weightlifter, who coached USA Gymnastics for about three years. Now she’s a trainer at Crossfit and hopes to compete in the Crossfit Games. She has recently qualified to compete at the national level in Olympic weightlifting.

Samantha is a simple 22-year-old blond with nice blue eyes, a simple and nice girl that can lift 900 pounds and attract you with an appealing smile.

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