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Recent Bodybuilding Articles

Best Arnold Schwarzenegger Quotes

Arnold Schwarzenegger Quotes

From his path of downtrodden-youth-turned-bodybuilding-extraordinaire, to his unlikely rise to cinematic fame, to his impressive political ventures, Arnold is a man who gets things done. People are naturally drawn to his confident air and his ability to make his mark. He has, much to the general public’s benefit, given us nuggets of wisdom that can be used to guide our minds in the right direction.

Here are some of his most uplifting quotes:

“Failure is not an option. Everyone has to succeed.”

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

“You can achieve anything.”

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”

“If you want to be a champion you can’t have any kind of outside negative coming in to affect you.”

“Every year I make a plan. I do it. It will be done.”

We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.”

“To be successful, you must dedicate yourself 100% to your training, diet and mental approach."

“What I’m doing is the thing I want to do. I don't care what other people think. If the rest of the world disagrees and says I shouldn't waste my time, I still will be a bodybuilder. I love it. I love the feeling in my muscles, I love the competition, and I love the things it gives me. I have never really had to work in my whole life. I’ve never had an eight-to-six job. I’ve always made good money. I’ve travelled all over the world competing and giving exhibitions. I’ve made a living out of a pastime, which perhaps only five percent of the population can do. The other ninety-five percent are frustrated office workers, working for someone else. I’m totally independent. So, I ... feel ... if I would live again ... or if I would be born again, I would do exactly the same thing.”

"What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know."

”Everything I have ever done in my life has always stayed. I've just added to it...But I will not change. Because when you are successful and you change, you are an idiot.”

"I will not fail, I will not disappoint you, I will not let you down."

"I know that if you leave dishes in the sink, they get sticky and hard to wash the next day."

Enjoy these great thoughts on your journey!

Bodybuilding, Step By Step

Bodybuilding. Maybe you aren’t seeing results and you have no idea of what’s going wrong. Or maybe you just don’t know how to start. To solve those problems, we must break down our process and analyze it step by step. Only then can we spot the mistakes and start gaining large quantities of quality muscle.

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Nutrition - Protein

Most bodybuilders probably would not make the mistake of “not exercising,” so we’ll start with the other half: proper nutrition. Most importantly, bodybuilders need to at least eat their body weight in grams of protein. For instance, if one weighed 170 pounds, one would need to eat 170 grams of protein per day in order to gain muscle. However, dedicated bodybuilders with a high work ethic will eat about double their body weight in grams of protein to compensate for the heavy exercise that they’re completing and to get the massive gains they’re looking for. After all, protein is what muscles are made out of.

In order to maximize gains, timing your protein intake is essential. For instance, taking too much protein without physical activity will cause the protein to turn into fat and go to waste. The most important time to take in protein is post-workout. This is the period right after the workout and ends after 30 minutes. During the post-workout period, protein absorption is most efficient as the muscle fibers have just started breaking up and are ready to start repairing and growing. However, to supplement gains, pre-workout protein along with protein consumption during the workout can also help. This keeps a steady stream of protein going to the muscles.

Two other important times to take protein would be before bed and at breakfast. Sleep can be viewed as a bodybuilder’s enemy as it is usually a full eight hours of fasting (sleep is still essential as we will cover later). Therefore, we must make sure we don’t starve our bodies too badly during that period, hence the importance of protein before bed. Many people also decide to skip breakfast. This actually lowers your metabolism as your body feels starved and attempts to store fat, which is never a good thing. And as long as you’re working out everyday, there’ll be no such thing as overconsumption of protein.

Nutrition - Other

Though we call proteins the building blocks of muscle, other nutrients are also highly important. Most vitamins and minerals promote growth in all aspects, especially B vitamins. B vitamins are found in most grains and fortified foods. So, if you’re still growing, B vitamins will help you maximize your development. Trying to get a full set of vitamins in your diet also has many side benefits like increasing your carb and calorie consumption, essential for gaining weight. Eating more will also force you to vary your protein sources.

Another important nutrient is calcium. Bodybuilding doesn’t only strengthen the muscles, it also strengthens the bones. However, bones, just like muscles, need materials to become stronger. Muscles utilize protein while bones utilize calcium. Calcium intake will allow your bones to take on the ever increasing stress of lifting. Also, calcium is needed to metabolize protein. Many bodybuilders make the dire mistake of not taking in proper calcium and end up developing osteoporosis.

Nutrition - Supplements

Besides eating normal diet, you may want to add in some supplements. The market advertises a great selection of supplements. However, most supplements barely benefit you and are generally scams. The two most used supplements however, have been proven to be quite effective in both the lab and through popular consensus. These would be Creatine and Glutamine. Creatine is a naturally occurring acid that is found in meats and helps supply energy to muscles by absorbing nutrients. Nutrient enriched creatine then enters muscle cells, thus enlarging them. The amino acid Glutamine is also a great supplement, known to increase HGH (Human Growth Hormone) levels.

Routine

The essentials of the physical activity can also be improved. Since it takes over 48 hours for a fully fatigued muscle to recover many bodybuilders tend to alternate muscle groups in order to work out every day. For instance, one may work the biceps one day, fully fatiguing them, then work the quads another day. After working out the quads, the biceps should have fully recovered and the cycle can start again. This allows you to work out everyday without having to change your protein and calorie intake due to your activity level.

Repetitions

The quality of the sets of repetitions can also be improved. First, the number of repetitions per set should be 8-12 with most people choosing to do 10. After doing those reps, you should rest for about 3 minutes and then do two more sets with equal reps. Doing the reps in faster, more explosive motions can also help as explosive power requires more muscle mass (just as sprinters have more muscle than marathon runners).

Gaining healthy weight is hard for a great deal of the population. Mistakes could lead to excess fat, no real gains (meaning your time and effort would be wasted), bone injuries, etc. That is why every step should be followed carefully. But as long as you exercise and eat right, you’ll see noticeable gains in weeks.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Balance Upper Body Workouts

1. Divide and Conquer

Upper body workouts strengthen the chest, back, shoulders and arms. In order to balance upper body workouts, you have to take into account how often you lift weights. You can do upper body workouts using machines, free weights, resistance bands and floor exercises such as push-ups. For those athletes who lift daily, the best option is to divide the upper body workout into two sections and alternate days. On one day, do exercises that work the chest and biceps, and the other day, work the back and triceps. Work your shoulders both days, the front of the shoulders on the chest day, and the back of the shoulders on the back day. Taking a split approach gives you more time to focus on specific areas and more recovery time for each muscle group.

2. All or Nothing

If you aren't consistent at the gym, another option is to work your upper body all in one day. That way, you make sure you work all your muscles evenly. This tactic ensures a balanced upper body, even for those who only do upper body strength training once a week. If you do choose this method, remember to alternate exercises. Do a chest exercise, a back exercise, a bicep then a tricep exercise. Doing two chest exercises in a row won't get the same results as splitting them up since your chest muscles are fatigued from the first set. Give your muscles a chance to recover before working them again. If you take an all-or-nothing approach, you should take at least one day off before doing the strength training workout again to give your muscles a rest.

3. One Day at a Time

For some, working one set of muscles a day is desirable. For these people, one day is devoted to chest muscle development, the next to back muscle development and the next to arm muscle development. This only works if you are incredibly consistent, since you have to work all your muscles the same to keep a balanced upper body. With this method, you still need to make sure you give each muscle group adequate rest by not working the same set of muscles two days in a row. Also, take at least one day a week completely off to give your body a break and a chance to recover.

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Get a Symmetrical Neck for Competitive Bodybuilding

symmetrical neck

Muscle Head, Pencil Neck

It's sounds funny but the neck is the most neglected part of the body in the newbie bodybuilding regime. Dave Zane and Arnold Schwarzenegger are classic examples of the classic proportion for posing and flexing during competition. Generally, your neck should be comparable to the inch measure of your calves and arms. It is not attractive to the judges if the rest of the body is well developed while the neck muscles are small.

Stick Your Neck Out

Building the neck for competitive bodybuilding also inhibits injury besides giving you a symmetrical look. All heavy lifts involve the neck. Any abdominal work, especially weighted abdominal lifts can potentially injure the neck. Pulled, stiff and strained neck muscles are common if you avoid purposeful training of the neck. Furthermore, training the neck can avoid whiplash and other everyday neck injuries. Some trainers advise not training the neck to widen the look of the shoulders. Unfortunately, at competition time, well-developed necks will stand out as an overall complement to the entire physique and the competitor will look disproportionate.

Old School Neck Building

Competitive bodybuilders often used a kind of head harness that held a dumbbell or weight plate. The bodybuilder would literally lift the weight with only the neck muscles. They could even attach the head strap to a vehicle to pull around, similar to the kind of events in Strong Man competitions.

Several companies make equipment for neck building. Gold's Gym and other competitive-friendly gyms will have equipment to build the neck.

New Neck Muscle Exercises

Get a symmetrical neck for competitive bodybuilding by using a bench and a plate. Lay either face up or flat on your belly. Lay the plate directly on your forehead or the back of the head and lift up and down. You can put a towel between the plate and the head for comfort. To build the back of the neck, lie on your back and bridge up onto your head. Only hold this position for a few moments until you get used to it.

You can progressively increase the time over several weeks. You can also do sit-ups using a 45 lb. plate with your arms crossed over your chest. The closer to a full sit up you can do the more you work the neck muscles.

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