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Recent Bodybuilding Articles

Bio-Genetic Muscle Weight Gain System Review

Bio-Genetic Muscle Weight Gain

Although most people feel that they need to lose weight, for some individuals gaining weight is more difficult. This is especially true when the weight you want to gain is muscle. The Bio-Genetic Muscle Weight Gain System is a program that promises muscle weight gain. If you simply increase the amount of calories you consume, you are likely to put on fat. Gaining muscle requires a different method, one that combines exercise and meeting caloric requirements.

Bio-Genetic Muscle Weight Gain System Authors
The authors of “Bio-Genetic Muscle Weight Gain System” are Lee Hayward and Bryan Kernan. Hayward is a well-known competitive bodybuilder, author and winner of the 2007 Heavyweights Classic Bodybuilding Competition. Kernan is a bodybuilder and the author of three books, including “Instant Cuts,” “Bodybuilding Supplement Secrets Revealed” and “The Bio-Genetic Weight Gain System.”

How to Judge Your Progress
The program advertises a 25 lb. increase in muscle weight over 12 weeks. As a way to see if the weight you gain is fat or muscle, and therefore prove that the program worked, first determine your starting body fat percentage. The book gives you instructions on how to determine your body fat percentage through the use of calipers. After 12 weeks, assess your body fat percentage again. Your total weight should have increased, but your body fat percentage should be reduced because more of your weight is coming from muscle.

Program Manual and Extras
The program is sold as an 114-page e-book that discusses how to gain muscle weight. As of 2011, the e-book costs $38 and can be ordered online in a PDF format only, although versions for PCs and Macs are available. In addition to the e-book, you also receive eight bonus items as part of the Bio-Genetic Muscle Weight Gain System. These bonuses include “How I Gained Weight Fast With A 'Fool Idea,'" “Simple Food Trick Causes Unexplainable Rapid Weight Gain,” “Bodybuilding Supplement Secrets,” “72 hour Weight Gain Secret,” “How To Get Six Pack Abs,” “When Natural Bodybuilders Need To Gain Weight Fast This Is What They Do,” “The Key Secret To Gaining Weight” and “Bodybuilding Recipes and Resources.”

Bio-Genetic Muscle Weight Gain System Exercises
The e-book includes a comprehensive workout program for building muscle. The exercise plan is broken up into three phases. Both pictures and descriptions of the exercises are included. You'll find traditional weight lifting exercises included, such as squats, dead lifts and bench presses. In fact, the book emphasizes dead lifts and squats with the ultimate goal being that you can squat with 1.5 times your bodyweight for 20 repetitions, according to

Bio-Genetic Muscle Weight Gain System Diet
The book stresses diet as the most important aspect of gaining weight, with an emphasis on the adequate consumption of calories. Some dietary guidelines recommended by the program include a list of nine "anabolically charged natural foods" for muscle gain and 53 foods that stimulate the release of a muscle-growth hormone. There is a heavy emphasis on supplements, however, which may or may not appeal to some readers, as supplements are expensive and it can be quite time-consuming to remember to take them consistently.

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Training for Size and Aesthetics with Fabrice Rinaldi

fabrice rinaldi

Training both himself and other clients for over two decades, bodybuilding champion Fabrice Rinaldi has always been aware of the importance of the balance between building new muscle size and definition while also maintaining overall aesthetic appearance. Here he discusses his most recent training and competitive experience:

WorldBodybuilding: What made you decide to enter the NPC (National Physique Committee) Europa Dallas bodybuilding event in 2011?

Fabrice Rinaldi: Actually, it wasn't my first contest in 2011. I was thinking at first about competing in the NPC Ronnie Coleman show in April, but because of a leg injury I could not be in top shape for this event. So I decided to compete first in two shows in France in May, in which I won both my class and the overall. I also decided to compete in the NPC Branch Warren Classic in Texas, where I won the masters over 40 class. That's also a reason why I decided to compete a month later for the Europa in Dallas, in which I won the light heavyweight open class.

I hadn't competed for about five years and since I also just turned 40 in 2011, I thought it would be a great challenge for me to improve my knowledge about contest preparation, nutrition and special training system that I created and have been experimenting with for years for myself and many clients I've coached for show events. By the way, all my clients won their class and the overall event that they decided to compete in. As far as my own improvements, many people were telling me it would not be possible for me to be in better shape than when I was ten or fifteen years younger - but they were wrong!

WorldBodybuilding: What were your goals in training for the Europa Dallas?

Fabrice Rinaldi: A month before the Europa Dallas I decided to train heavier, not doing a lot of cardio and concentrate my energy on deep contractions and great intensity. My goals were to be harder, with much more definition and bigger - and that's exactly what I achieved at contest time. I didn't modify so much the quantity of protein I normally have - I'm always high in protein - but I did decrease my carbs a lot over three weeks, just increasing them when I was really too tired to maintain a really high training intensity. I also increased my carb intake three days before the show. I was seven pounds heavier for the Europa than the Branch Warren Classic, with much better definition, hard muscles and mass.

My plan was to compete as a light heavyweight. I was building more muscle during this preparation and my weight was not changing very much even while dropping a lot of fat. I focused my training program on my arms/shoulders and back especially, for me those parts of my body needed to be much bigger but also with a much better definition. I gained 2.3 inches in my arms in a few months, using different techniques I describe in my book.

WorldBodybuilding: How many weeks was your pre-contest training?

Fabrice Rinaldi: Well in fact I started my diet in November a little bit, but more and more strict after January. Before that I was fat... I could not even see my abs. So 16 weeks before the first show I was in contest diet with one cheating day every week, and very strict 6 weeks before the first show. Actually, I did maintain a diet plan over 8 months before the Europa staying in shape all this period. I trained before the Branch Warren Classic and the Europa at the Metroflex Gym in Arlington.

WorldBodybuilding: What was the weekly training regimen?

Fabrice Rinaldi: I trained 5 days/week: Day 1: Hamstrings-Biceps-Abs; Day 2: Chest-calves; Day 3: Quads-Abs; Day 4: Shoulders-Triceps; Day 5: Back-Abs; Day 6: Rest or Cardio; Day 7: Rest. Or if needed, I would change to a split routine that was the same except: Day 3: Rest; Day 4: Quads-Abs; Day 5: Shoulders-Triceps; Day 6: Back-Abs; Day 7: Rest.

I trained for six weeks using my "1 rep mass system" for the first movement of each muscle. One movement I feel the best for each body part. And following that, I performed other different movements but all depending on how I feel that day. I can isolate any part of my body and a specific muscle, so I just changed the exercises as needed either for more density, mass or definition to a specific muscle or body area.

In general, I use 3 to 4 sets for each exercise, I always go to the failure doing 6-8 reps but also using supersets, pick contraction and explosive contraction for each repetition. I never cheat when I perform a movement, and always use the best technique and angle to feel the maximum intensity on that muscle.

WorldBodybuilding: What was the typical daily meal plan during this period?

Fabrice Rinaldi: My diet in-season is always high in protein, low in carbs and medium in good fat. My protein amount is about 3-4gr/kg body weight and I change the carbs a day to another if needed, but always keeping low carbs. I eat 6 times/day every 3 hours in general and only organic and simple foods. I don't eat wheat, corn, soy, anything with aspartame or any kind of non natural sweetener. I only drink water or unsweetened tea that I make myself. Also, I never count calories.

WorldBodybuilding: What are your other current projects in training or bodybuilding?

Fabrice Rinaldi: I wrote a book three years ago about my own training system, 1 Rep Mass, which is a complete training and nutritional program for increasing your strength, muscle mass and definition.

Mass-Building Leg Workout

mass-building leg workout

Let’s face it, all us hardgainers have been there. You’re working your butt off, eating right and hitting the gym religiously, but the weight isn’t climbing the way you want it to. Ask yourself a question. Are you really doing enough in your leg workout? Are you putting in the type of grueling weight training that it takes to reach the next level? Our legs make up an enormous part of our physique, and the muscles in them, especially the quadriceps have giant growth potential. If you really want to tip the scales with solid muscle, pay attention to these leg guidelines.

High Reps = Skinny Legs

Picture a runner’s legs. They have very strong legs but they’re skinny. That is because the action of running promotes small, yet sometimes very strong, leg muscles. In our case we are seeking a different outcome. We want a powerful leg with a striated profile to prove it. From the quads to the calves we want to see size and definition. Leg day should be taken as seriously as any day in our training schedule, and special attention should be given to resting your legs after an intense workout in order to promote muscle growth. All our leg lifts are going to begin with a warm-up set and end in a working set to failure. Remember, we are HARDGAINERS. Nothing comes for free. The following workout will provide examples of exactly what we want to accomplish.

The Hardgainers’ Mass-Building Leg workout:

Ok let’s get those legs ripped. No time to waste. Follow this plan.
Stretch Out: It is important we stretch properly before each leg workout to prevent injury and allow us to reach our full weight-lifting potential for the workout. Click here for some basic leg stretches.

After our stretches we begin with seated quad extensions. This is a good early workout exercise because it acts as a warm-up movement for your quadriceps and also allows you get the blood pumping through your knees which will help us with the rest of our routine. Remember we start with a high rep set for this exercise, around 15 under moderate weight, depending on your ability level. The second set should fall in the 10-12 rep range and the final set should be the heaviest and land somewhere near 8-10 repetitions.

Now the heavy lifting begins! Squats are going to be the bread and butter of any serious lifter’s leg workout. This is where we develop explosive power and pack on slabs of muscle. Squats are no joke and should always be done under strict form and preferably with a spotter present. Using a weight belt is recommended to prevent unnecessary lower back strain. With squats it’s important to complete the full range of motion in each repetition. Bring your body down by bending your knees until your quads are parallel with the floor or even lower if possible. This can be hard on the knees so use caution. Our rep set on this is going to be a little different. The first set we are going to 10 reps with the last 2 or three reps being challenging to complete. On the second set we are going to increase the weight and shoot for 8 repetitions. Finally we are going to stack on a few more plates and do our third set. Every one of these reps should be very physically demanding. Squeeze out as many as you can. If you can’t do five you might have too much weight on the bar. I am always happy when I hit 6 and any extra are just icing on the cake. Really put your mind into it.

At this point your legs are shaking. You’ve put your all into the squats and guess what? Its time for some more lifting! You got it, we’re headed to the leg press. We are going to utilize the machine in this exercise to help us reach complete exertion in our legs. Unlike squats where the balancing of the weight falls on our core muscles, in the leg press the weight glides smoothly on a sled allowing us to focus more of our energy on the pressing motion. It is not uncommon to be able to press much heavier weight than you can squat. On our first set we are shooting for 8-10 reps under moderate strain. You should be breathing heavy at the end. On our second and last set, we will target the 6-10 rep range with even heavier weight. At this point in the workout you have successfully depleted your quads and you should also be feeling moderate pre-exhaustion in your hamstrings.

As a finishing movement we will head over to the hamstring curl machine for two more sets that should completely finish off our upper leg workout. First set should go to 10 reps and the last set should be from 8-10 under good strain. Really grunt it out; you’re done with the upper leg.

So you’re tired, sweaty, and ready for some water and a protein shake, but wait, we’re forgetting something. That sad, scrawny section between your knee and that worn out cross-trainer you’re wearing. Your calves! Take a minute or two to recharge mentally and then get ready to go out with your last push of energy. Calves are muscle that MANY people have a hard time developing and the reason is simple, it hurts!

First thing we are going to do is a standing calf raise. You can do this on a machine or using free weights to add resistance. The way I prefer to complete this exercise is using a rest-pause method. I select a resistance that allows me about 25 reps under heavy strain at the end. Waiting about 20 seconds after the first set I get right back at it and shoot for as many as I can. Usually, under the same resistance, I fail at about 20 reps. Again, waiting 20 seconds, I start again and shoot for 15-17 rep range or until failure.

Last we are going to do two finishing sets of seated calf raises to completely exhaust our calf muscles. The first set should be a challenging weight for 10 reps and the second should go to failure around 6-8 reps.

At this point you should be totally out of gas. If you still have muscle strength than you didn’t hit the failure points correctly throughout the workout. Look back at the weights and repetitions you did and make adjustments for the next time. As hardgainers we must get everything we can out of a workout. It might seem like a bad deal, when others seem to so easily pack on mass, but you can’t change your genetics. You will be that much prouder of the muscle you do develop knowing how much hard work and devotion went into it.

Go home. Eat. Rest. Repeat.

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