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Recent Bodybuilding Articles

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.

Female FItness: Facts About Your Meals!


Meals
Breakfast

This is the most important meal of the day! Don’t skip it thinking it was going to help me save calories. If you skip breakfast, you will only become super ravenous by mid day, and end up eating more than you should. Skipping breakfast will also slow down your metabolism, which you don’t want.

Midmorning Snack

Never wait until lunch to eat again after breakfast. You need to eat at a small mini‐meal, protein bar, or a protein shake in between the two. Aim at a 200 calorie minimeals, or protein shake or protein bar to help you keep your energy levels high and your blood sugar levels regulated, and to fight off a huge binge at lunch!

Lunch

Lunch is very important. Don’t forget lunch, to help you save time at the office, or if you are running errands. If you do, you are setting yourself up for failure at dinner. You will end up eating the paint off the walls or whatever is in your sight by the time dinner rolls around if you forgot to eat lunch.

Late afternoon Snack

This meal is crucial! We have had a long day, our patience is running out, and are feeling the effects of all the days duties. Our office friend comes with a box of cookies from the bakery down the street, and we end up giving in! If you ate a great big breakfast, had your mid morning protein shake, your satisfying lunch, you won’t give in! Make it a point to enjoy another protein shake, small protein bar, or a mini‐meal to keep your hunger at bay and under control until dinner.

Dinner

Finally we are home, with our family and loved ones! Sigh of relief as we all gather together for a meal at home. Dinner is a meal to be enjoyed with our friends and family, but don’t overdo it! Remember this very important key: focus on your lean source of protein and also your fibrous carb. Aim to focus on a steamed vegetable, such as broccoli, asparagus, spinach or a large green salad to keep the complex carbs at bay.

Basic Exercises - French Press

Basic Exercises

Grip the bar with your hands approximately 10 inches apart and lift it over your head. Keep your upper arm in a stationary position close to the sides of your head. Let the weight slowly down behind your head. Then press the weight slowly back to the starting position. Do not allow your upper arms to move.

Eugen Sandow – The Pioneer of Bodybuilding


Eugen Sandow was born on April 2, 1867 with the name Friedrich Wilhelm Müller and he was a Prussian pioneering bodybuilder known as the "father of modern bodybuilding".

He left Prussia in 1885 to avoid military service and traveled throughout Europe, becoming a circus athlete and adopting Eugen Sandow as his stage name. He made his first appearance on the London stage in 1889.

In 1894, Sandow featured in a short film by the Edison Studios. The film was of only part of the show and features him flexing his muscles rather than performing any feats of physical strength. While the content of the film reflects the audience attention being primarily focused on his appearance it made use of the unique capacities of the new medium. He created the Institute of Physical Culture, an early gymnasium for body builders in 1897. In 1898 Sandow founded a monthly periodical, originally named Physical Culture and subsequently named Sandow's Magazine of Physical Culture.

He held the first major bodybuilding contest at the Royal Albert Hall on September 14, 1901. Sandow's resemblance to the physiques found on classical Greek and Roman sculpture was no accident, as he measured the statues in museums and helped to develop "The Grecian Ideal" as a formula for the "perfect physique."

Eugen Sandow died in London on October 14, 1925 of a stroke at age 58 and was buried in an unmarked grave in Putney Vale Cemetery at the request of his wife, Blanche.

As recognition of his contribution to the sport of bodybuilding, a bronze statue of Sandow sculpted by Frederick Pomeroy has been presented to the winner of the Mr. Olympia contest, a major professional bodybuilding competition sponsored by the International Federation of Bodybuilders, since 1977. This statue is simply known as "The Sandow".
Eugen Sandow
Eugen Sandow
Eugen Sandow
Eugen Sandow
Eugen Sandow
Eugen Sandow
Eugen Sandow

Snacks That Make You Sexy


Bananas This humble fruit contains bromelain, an enzyme linked to male libido. More importantly, they are rich in B vitamins and potassium, vital for the efficient product of testosterone.
Bananas

Carrots Eating carrots makes you sexier than having a suntan, according to research in the journal Evolution And Human Behaviour. The study found that faces given a golden hue by the consumption of carotenoids, the antioxidant found in carrots and leafy veg, were more attractive than faces darkened with melanin, the pigment released from exposure to the sun. And the bigger your increase in consumption, the more noticeable the results will be.
Carrots

Brazil nuts These nuts - which tend to be from Bolivia - are a great source of selenium, vital for the production of testosterone . They are also high in vitamin E, to keep skin cells healthy.
Brazil Nuts

Glucosamine: An Importnat Supplement For Athletes


Glucosamine is an amino sugar and a prominent precursor in the biochemical synthesis of glycosylated proteins and lipids. Glucosamine is part of the structure of the polysaccharides chitosan and chitin, which compose the exoskeletons of crustaceans and other arthropods, cell walls in fungi and many higher organisms. It represents one of the most abundant monosaccharides. Commercially it is produced by the hydrolysis of crustacean exoskeletons or by fermentation of a grain such as corn or wheat. Nowadays it is becoming one of the most common non-vitamin, non-mineral, dietary supplements used by adults.

Glucosamine

Glucosamine is a derivative of an amino acid and is required for the creation of cartilage tissue (the cushioning material between joints) and plays a role in collagen formation (or the structural component of tendons, ligaments, cartilage and even skin). This means it is an important supplement for runners and other endurance athletes who are likely to suffer wear-and-tear injuries.

Any sportsman who experiences a high degree of joint stress will benefit from glucosamine supplementation - runners, weightlifters, rugby, football and tennis players. It can help prevent joint damage and improve recovery. Research suggests that 400-800mg of glucosamine a day can lessen the risk of injury, while higher doses -up to 1600mg - can speed up the recovery process.

Bodybuilding: The Art OF Strength (Part 5)


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

Safer Back Bending


Back Training

If you literally bend back, your movement is limited to a couple of lumbar vertebrae. You distress this area and do not even get much range of motion out of it.

A safer and more effective approach is to start by traction of the vertebrae that is spine ‘elongation’. As you ‘grow taller’—it helps to inhale to maximally open up your chest—the shock absorbing discs between the vertebrae and the spiky facet joints get more room and therefore get squeezed less as the spine extends.

Once you have opened up your spine it is time to bend it back. Instead of hinging it on your lumbar vertebrae alone try to get some motion out of every segment of the spine, from top to bottom. It helps to visualize that you are ‘wrapping yourself around an imaginary ball. Excessive bending is one hazard; a strong pull of the hip flexors on the spine is another. These psoas muscles originate in the small of your back and run through your stomach to insert in front of your thighs. Spine hyperextension is frequently accompanied by hip extension. This action pulls on the strong and tight hip flexors. Unfortunately, instead of stretching they usually tenaciously keep their length and pull hard on the lumbar spine to exaggerate the arch even further.

Clenching your butt cheeks is the only way to deal with the hip flexors’ potentially damaging pull during back bending. Your lower back will be supported by another set of ‘guy wires’ countering the pull of the hip flexors. Besides, flexed glutes will semi-relax the psoas and further dampen their powerful pull. According to the neurological phenomenon of reciprocal inhibition, when a muscle is contracting, its antagonist, or the opposite number, relaxes to make the movement more efficient: why press the gas and the brake pedals at the same time? The glutes are hip extensors; they oppose the hip flexors—which include the psoas. That is why it is generally advisable to flex your glutes during back bending exercises.

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.

Female Fitness: What is Endermologie?


Endermologie represents a med‐spa procedure that does not hurt and that actually breaks down fat cells, allowing fat to be flushed out of your system, thus smoothing out the appearance of cellulite and banishing it for good. In addition, its been scientifically proven to be as much as 200% more effective than a manual massage for releasing built up toxins and lactic acid.
Endermologie
Many top athletes and sports competitors use endermologie to help “suck out” the built up lactic acid in their muscles and relieving the soreness in their bodies.By way of background, the Endermologie machine was created overseas in the early 70s to help “break up” the skin adhesions of severe burn victims. The skin sucking rollers would roll over the burns, thus helping to smooth them out. By serendipity the burn patients experienced body contouring as they lost inches, shrunk in size, had less body fat, and shapelier bodies, all due to endermologie!

Healthy Recepies For Female Athletes (Part 1)


LUNCH:

Broccoli and Cheese Crustless Quiche

Broccoli Quiche
Amount of calories: 150 calories per serving

Contains:
nonstick cooking spray 12 egg whites, beaten 1 cup light sour cream 8 ounces shredded low-fat Cheddar cheese 10-ounce package frozen chopped broccoli, thawed, drained, and pressed dry 1⁄2 teaspoon black pepper
Method of Preparation
Spray a slow cooker with nonstick cooking spray. In a large mixing bowl, combine the egg whites, sour cream, cheese, broccoli, and pepper, then add to the slow cooker. Cover and cook on low 4 hours.

Crash Diet For Bodybuilders: General Considerations


A crash diet is a diet which is extreme in its nutritional deprivations, typically severely restricting calorie intake. It is meant to achieve rapid weight loss and may differ from outright starvation only slightly. It is not meant to last for long periods of time, at most a few weeks. There are a number of situations when a crash diet can be required. Contest bodybuilding is as much a test of extreme willpower as of anything else. May be it’s not healthy to starve the body down to such super low body fat percentages (a male will commonly need to be 3-4% body fat to compete; a female 7-9%). But, as it is part of the sport, it is a necessary evil.

Normally, contest bodybuilders will follow a progressively more restrictive diet starting 12 or more weeks out from their show. However, sometimes they get behind schedule and need to get caught up. Maybe they were fatter than they thought to begin with, maybe it’s their first show and they don’t know their body well enough, maybe their coach is just an incompetent. Any number of things can throw off a contest diet and getting into shape sometimes takes extreme measures. Crash dieting can get a bodybuilder back on track, or at least closer to making contest shape.

Crash Diet

Although bodybuilders lose extreme amounts of fat (and frequently dehydrate) for appearance reasons, many athletes have to do the same to make it into their weight class (or simply to perform better). Think wrestlers, powerlifters and Olympic lifters, etc. Although it would be far better for such an athlete to keep their true weight closer to their goal class and just dehydrate slightly to make it in, that doesn't always happen. Sometimes weight class athletes have to drop a tremendous amount of weight (and the more fat they can drop, the less they have to dehydrate) quickly.

Other athletes may also have a need to drop fat/weight quickly to improve their performance. Think about an endurance athlete who may improve their power to weight ratio by dropping weight or someone of that nature. I should note, and I’ll come back to this, that dehydration beyond even a small level can really destroy performance capacity (extreme dehydration can cause death) so the crash diet should be used several weeks prior to the main event to drop a few pounds of fat such that normal hydration can be retained before competition.
 
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