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Recent Bodybuilding Articles

Developing A V-Taper

Developing A V-Taper

Arnold, Bill Pearl, Frank Zane, and the bodybuilders of the 1960s and 1970s didn’t invent the V-taper physique, although that its true that the first images you probably saw of that physical ideal were from this Golden Era of bodybuilding. Actually this shape (wide shoulders, narrow waist and flaring back lat muscles) dates back to thousands of years ago, the Greek ideal for how a man’s body should appear. Let’s check out how you can build up your V-taper!

First, you need to focus upon the width. Wide grip pullups, chins, wide-grip cable rows, and of course, lots of lat pulldowns will help with this effort. Remember that you want to flex and feel every repetition as much as possible – in particular the outer lats. Only then can you build up that back in the manner it needs built! Stick with rep ranges of 8 to 12 per set, and use 10 to 14 total sets of back movements for best results.

Next, you will need to get that waistline as small as possible. Very high repetition crunches and leg raises will hit the upper and lower abdominals, respectively. But you’ll need to go one step further and hit the side abdominals, known as the obliques, as well. Use broomstick twists as your primary exercise for this area, opting for sets of 10 to 20 MINUTES at a time as you watch television or enjoy the outdoors. Don’t worry about using heavy weights at all – high reps are all you need here!

Finally, there are some little things that you can do to help build up the V-taper. Practice walking with your stomach sucked in, until this kind of posture becomes normal habit for you. Keep the back flared and your chin up, and while you don’t want to walk around with ILS, or “imaginary lat syndrome”, you do want to look your best at all times. Add some fiber to your diet. Removing waste from your intestines means you will remove an inch from the waistline as well. And above all, stay patient. Changing your body type and appearance takes plenty of time!

Much of your ability to build up a V-taper will be determined by genetics. You may be forced to enjoy a limited V-taper if you have a naturally wide waist, but the tools & tricks listed above will lead you to a better shape, no matter where your starting line!

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Losing Fat and Looking Good

Losing Fat and Looking Good


Everybody wants to get ripped. No matter who you are, at some point in your bodybuilding or fitness journey, you will make the decision to try to shed your body fat so that you can show off your ripped abs, veiny arms, and shapely ‘everything else’.

The cause for your sudden urge to exit the world of bloated party animal powerlifting-type to Brad Pitt wannabe can be anything. Maybe your girlfriend left you for a skinny guy with a 6-pack and 11-inch guns for arms. Maybe you lost a race to a middle-schooler. Or, maybe you’re just tired of looking at the mirror every morning and not liking what you see.

The first step you should do when wanting to get lean is to turn off the television. You don’t need any of those “As seen on TV…” items because they don’t work. If they did, gyms would be filled with attractive looking, lean and muscular people using Shake Weights and stretch bands. You also don’t need any supplement sold over the counter at your local Walmart or other sports nutrition stores. If these worked, then every attractive person you see would be enjoying these for lunch, instead of a tupperware container of chicken breast & veggies. It might be hard to admit, in a world full of smart phones and 600 channels, that there are no short cuts. Turn off the TV, put down the magic powders and oils and bands and other gadgets, and get in the gym. Everything you need to start your path to becoming lean, will be right there in front of you.

Your next step is to throw away your scale. Many people are seen in the gym trudging away on a treadmill, day in and day out, working to skinny themselves up as fast as humanly possible, without any understanding of how their body actually works. They will tell themselves, “I’m doing cardio to get skinny”. That’s factually incorrect. What they should be saying is something along the lines of “I want to reduce my body fat levels”. That is where so many people go wrong. They want to make the numbers on the scale dictate everything. Guess what – muscle weighs over five times more than fat does! If you gain 2 pounds of muscle and lose 5 times that in fat, the scale will read the same, although you will look MUCH better! Your goal is to build up muscle, which burns fat. You goal is to stay healthy while reducing calories slowly so that you can lose some fat. And your goal is not to destroy your body’s joints or muscles or other systems while doing so!

Half of success in life is just showing up. Need proof? Look at your boss. You’re probably ten times smarter and more skilled to do his job. However, he has been there longer, plugging away day after day, while you were getting educated and trained. Now he tells your more-qualified tush what to do all day while he makes more money. What gives? Life rewards seniority, whether it’s in the gym, the military, or at your job. The best guy doesn’t get the win, the promotion, or the girl. The guy who shows up more often usually does.

Over ¾ of the people in the gym don’t make any progress because they don’t eat right. Don’t be one of them. Like the late, great Jack LaLanne said, “If it tastes good, SPIT IT OUT!” This isn’t to say you can’t devour a tasty grilled chicken breast at every meal. However, if it is covered in butter or gravy and served with a side of Texas Toast, you aren’t going to get leaner. Allow yourself one cheat meal a week. If you need more than that, then you should accept you like junk more than you like looking good. In fact, get a t-shirt that reads that, and wear it everywhere you go!

Supplements can be useful, but only after you’ve been able to achieve some level of consistency in your training and dieting. You don’t want to be one of those people that depends upon pills and powders just to go to the gym. Use them as they are named, to supplement an already excellent nutrition and training program.

The cardio aspect of your training is simple. When you awake each day, hop on the treadmill and knock out 25 to 35 minutes of low-intensity work with an empty stomach. Or place it after your weight training during your afternoon or evening gym session. That’s it. You don’t need any weird kind of fancy routine that only the fitness magazine masters can reveal. Just choose a machine you like, and get to work.

Weight lifting can be simple too! Move from machine to machine and hit the entire body on Monday, Wednesday and Friday of each week. As you learn the movements, switch to hitting fewer and fewer body parts each day with more sets devoted to each. Do what the others are doing, only with more weight, better form, and less goofing off. And remember that weight lifting is a cumulative effort. You can train like a superstar once a week and you probably won’t make the same progress as the turtle (read: weird old guy) who trains 5 days each week. In other words, train like a start 4 days a week and you’ll build your muscles. End of story!

If you’re in the kitchen, it doesn’t have to be “rocket surgery” either. (You rocket scientists or brain surgeons out there might appreciate that one). One serving of chicken, turkey or egg whites should sit next to one serving of a starchy carb (potatoes, pasta or rice) along with a fiber source such as lettuce or apple. And it should be washed down with a few cups of water. Enjoy this meal 3 to 4 times each day, and perhaps 1-2 whey protein shakes as you can swallow them. That’s it! No magic powders, no crazy diets where you measure everything. One protein, one starch, one fiber, and lots of water. Then you put down the fork and slowly walk away from the table!

The steps are clear. You know what to do. Stop spinning your wheels about what you should do, what you will do, what you don’t have time to do. Get up, and do it, and enjoy the results. Life is too short to settle for anything less!

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Circuit Training Workouts EXPOSED!

Circuit Training

Popular in many gyms today is the notion of ‘circuit’ training. Standing before you are several rows of dozens of weight machines. They are shiny and new and you know they can be used to hit every muscle of the body. The pins allow you to go heavy, and it may sound good in theory to train the full body completely in one sitting, and be able to return to the gym quickly afterwards, 48 hours later, and do it again. But is this the right way to go? Let’s dig in deeper to circuit training to decide if we should be using it or not.

There are some advantages of circuit training. This is undeniable. If you are on the road, in a rush, or just feel like a change of pace, you can’t really do that much harm to your body by training all of the muscle groups in one series of trips around the machines. You will stimulate fibers to grow, and you may maintain some of the muscle that you built with regular weights. For those who are new to exercise, fresh from a sedentary lifestyle, the thought of circuit training is a wonderful one. You can get your body active again without the need to balance heavy barbells and dumbbells! If you aren’t looking to build a lot of muscle onto your body, then circuit training might be useful.

Circuit training also has its drawbacks. If you wish to build a great deal of new muscle – or even maintain all of the muscle created with the use of heavy free weights – then moving through a series of moderately weighted machines for your full body just isn’t going to be adequate. Your muscles will not endure the insanely heavy weights, the blood flow, and the muscle fiber teardown that occurs with an all-out leg day, for example. Stabilizer muscles are those that support the main muscle groups of the body when training. They balance the bar when you are bench pressing, or keep you from tipping over when you are squatting. If you stick to machines and use moderate weights, these muscle groups will never fully develop. The requirement for balance and controlled leverage is gone – you are just blindly pushing up a weight.

Some variations of circuit training can be used with muscle-building success. Consider an empty gym to be your playground when it comes to chest day. Smith machine, incline dumbbell stations, cable crossover and parallel dip bar stations can be used in conjunction with one another to deliver an insanely heavy chest workout, employing pre-exhaust and training-to-failure techniques. However, they must follow the more traditional method of “all out training for one body part each day” instead of the full-body nature of circuit training, in order to deliver the muscle building volume that is required.

Noteworthy is the usefulness of circuit training when coming back from an extended break or injury. At times like this, your muscle groups may not be capable of moving the same kind of volume. Some people have found success with full body workouts – ranging from Tabata to Spartan workouts. Essentially, it all comes down to the intensity delivered, the volume of blood brought into the targeted muscle groups, and the amount of damage you can inflict in the gym. Free weights initiate the use of stabilizer muscles, which makes all the difference. No machine can emulate that, unfortunately.

The bottom line is that the effectiveness of circuit training is directly related to your goals. If you would like to “tone” up your body and perhaps harden up your physique a small amount, then perhaps circuit training will fit the bill for you. On the other hand, if you want to look like you work out even when you are wearing clothing, then circuit training might not be enough to cover your needs. The fact of the matter is that the kind of muscle we see on bodybuilders is built from using dozens of sets per body part each week, with each major body part enjoying its own training day, with a smaller body part tagging along. This is why chest & triceps or back & biceps days are so popular. The amount of intensity and pain inflicted with 20 sets of chest training will take the average lifter a full week to recover from. If you can bounce back from a back workout in two days, then you are obviously not training back hard enough to deliver any real sustained growth.

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Best Ingredients for you Pre-Workout Shake

Pre-Workout Shake

So you’re shopping for – or looking to blend your own – pre-workout drink. Your initiative is admirable. You may end up finding a combination of supplements that give you the energy, strength/power boost, and stimulant effect you desire. Let’s look at what ingredients might be essential in such a drink to get your workouts to the best level possible!

Creatine
Water retention will lead to bigger, fuller muscles which are able to move bigger and heavier weights in the gym. Many people use anabolic steroids to attain this water saturation effect, but you can get it with the use of creatine! Add it to your pre-workout drink to fill your bloodstream during the workout, and after your workout as well, for a total of 10 grams per day.

B vitamins
Ideal for muscle building and energy, vitamins B6 and B12 are going to be at the top of your list of ‘must haves’ for your pre-workout drink. However, if you take a separate b-complex as part of your daily vitamin stack, you won’t need it in your supplement here.

Caffeine
If you are looking for the energy to train longer and harder – with more strength and a lot more stamina – then Caffeine is going to be your best bet. You’ll feel less pain and get a few more repetitions per set, which will lead to more long-term muscle mass.

Schisandra Chinesis
If you need to boost brain function, reduce cortisol (the stress hormone) levels, and give yourself added stamina, then you should include Schisandra Chinesis in your supplement stack!

Taurine
It gives you wings! Known to increase your muscular endurance by as much as 50%, Taurine allows the blood to pump a greater amount of blood to the muscles of you body. This is the kind of energy booster many lifters dream of. In continual studies, Taurine usage equates to added repetitions on nearly every exercise. This one is a definite keeper for those heavy, compound movements where blood flow makes all the difference.

Beta-Alanin & Betaine
Boost your strength. Boost your power. Amino acids are the key building blocks that your muscle fibers use to grow back bigger and stronger following each workout. You tear down the fibers, and then you eat and go to sleep. The muscle fibers use aminos to grow. Putting these two valuable amino acids in your pre-workout drink mean they’ll be present in your bloodstream for the duration of this workout, giving your body a head start on recovery!

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Chest Workout Routine

Chest Workout Routine

Let’s face it, there is no greater body part in which to obtain complete muscular development than the chest. Sure, girls will ask you to “make a muscle” as you flex your biceps. And yes, there is no denying that a well-built and defined “six pack” displaying total abdominal development will curry you some favor with the fairer gender. But when it comes to identifying a body part which stands out from all others – in the beach, the bedroom, and the bodybuilding stage – none is more important than a thick, sculpted, completely developed set of pectorals – a well built chest!

Numbers lifters and strongmen, we cannot forget you either! Powerlifters probably already know that there isn’t much chance a man with a bird chest can bench press four wheels on each side. You don’t get to a point where you can lift big without being big. Strength gains equate to muscle gains, and vice versa. And for the strongmen among us, it’s common knowledge that the mechanics of picking up Atlas balls, pushing men from a circle, and the other tasks involved in your competitive arena demand a solid and thick base of pectoral muscle. Olympic lifters, it goes without saying that your core lifts on the local to world stage require an abundance of upper body strength commensurate with a well developed chest.

Developing a truly amazing chest can be difficult. Gyms are packed with guys who start their workouts with the same body part every single week: chest. And, gyms are also packed with guys who possess some pretty pathetic chest development. Some will be ripped, others will be thick – but it is very rare that you observe a set of pecs that is thick, separated, and fully developed in all of the major areas – upper, outer, middle and lower pectorals. Here are some things to consider when designing your own highly effective chest workout routine – one that will be capable of transforming your chest from its present state to an amazing condition in

Start with the pre-exhaust


Instead of beginning your workout with the standard heavy compound movement such as barbell or dumbbell presses, why not begin the day with specific targeting of the muscles being targeted today – namely, the pecs! Benching involves the chest, shoulders, triceps and even back muscles. A movement like light weight dumbbell flyes on the incline bench will effectively torch your upper chest, and leave your supporting secondary body parts relatively unscathed. By the time you begin your first actual compound movement, your chest will be on fire and your shoulders and triceps will be nowhere near failure.

Don’t forget to dip

Everyone uses the flat bench press for their chest workout, right? But most everyone in your gym has bunched up, underdeveloped pectoral muscles as a result of this training practice. Often overlooked is the parallel bar dip with chin to chest. Add this movement and see if your overall thickness, as well as strength on other movements, doesn’t increase substantially. You should also see a boost in triceps growth as a result of their use for chest mass.

Know your movements

If you want to hit the upper chest, then you will want to use incline bench pressing or flyes. Decline presses and flyes target the lower pectoral line, where the chest meets the abdominals. Middle chest is developed with standard bench press, and the outer pecs are targeted with movements such as machine flyes or cable crossovers. Many a gym is packed with people flat benching for years while complaining about their lack of upper pectoral development. And they walk past the incline bench complaining, every single time!

Leave the triceps at home

Combining chest and triceps training days can be a good way to save time – but also a recipe for short-circuiting your efforts on one or both of these movements. Instead, you should move triceps exercises to a combined “arm day” where you will hit biceps and triceps together. This will not only give your arms (and back) adequate training attention, but also give you the ability to hit chest longer, with more sets, and to absolute…

Failure

At the end of your workout, you should be unable to stabilize a barbell, making bench pressing impossible. Your upper pectorals, triceps and shoulders should be completely engorged with blood as well, nullifying any chance of a thorough set of any exercise. At this point, you have one of two options. You can pat yourself on the back (well, try to…) on a job well done, or you can spend the next 5 to 7 minutes completing partial movements. Have a seat on the Hammer Strength or nautilus chest Flye or Benching machine, and just complete lightweight, even partial repetitions!

Sample routine

  • Incline Dumbbell Flyes - 4 sets of 10 to 15 repetitions
  • Incline Bench Press – 4 sets of 10 to 15 repetitions
  • Decline Dumbbell Presses – 4 sets of 10 to 15 repetitions
  • Parallel Bar Dips – 4 sets of 10 to 15 repetitions
  • Cable Crossovers – 4 sets of 10 to 15 repetitions
  • Seated Butterfly Machine – 6 sets of 10 to failure
Stick with this routine for eight weeks, and there’s a pretty good chance you’ll have developed a set of thicker, wider pectorals capable of catching attention anywhere – from the boardroom to the bedroom to the bodybuilding stage. Get pumping!

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Carbohydrates For Weight Loss and Muscle Building – Are They Bad?

Carbohydrates For Weight Loss
To learn about carbohydrates and if they are bad or good for you, one must look at the complete scenario when it comes to what you eat that makes you gain weight or what to eat that makes you build body muscle and mass. Far too many people will just jump onto the bandwagon of no carbohydrates and acting like they are poison and then wonder why they are having a difficult time gaining muscle or weight loss and gain. With all the resources out there today such as body trainers, weight trainers and lifters, and fitness instructors, following the low carbohydrate routine, its easy to just follow in line without researching for yourself.

Instead of blaming your fitness routines or workout schedules on why you are or are not gaining or losing, its time the focus is put more on what you eat, or better yet do not eat!

In one recent study, research showed that low carbohydrate levels damaged muscle protein production after their trainings. There was a measure of the level of activity in the genes that control the growth of muscles after an intense workout with normal or lower than normal stages of glycogen’s The outcome is that carbohydrates promote very intense workouts and do stimulate the genes that allow muscles to grow.

Because of the extremely low level of carbohydrates in their bodies, it negatively influenced the amount of weight they could gain or lose and also affected the amount of muscle they hoped to build. Most people who try to avoid eating carbohydrates in their diets are also getting very low amounts of intake of calories. The bottom line is that if you don’t intake enough foods with calories, you’re not going to build any muscle

In fact, carbohydrates are extremely important, maybe even more, than any other type of protein or fat you put in your mouth to eat. One has to remember that when training vigorously and intense with weights because you’re trying to have growth in the muscle and gain or lose weight, the manner in which you eat is going to be very different than a normal person who does not workout.

As far as carbohydrates for weight loss, it’s a pretty clear fact that simple carbohydrates such as sugar, or foods loaded with sugar are very bad for weight loss. That being said, the complex carbohydrates are not so bad and are even seen as great for dieting. They have a bit more calories then other foods but are also more filling. These are foods such as cereals, beans, rice, and pastas.

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7 Tips To Increase Your Training Intensity

Training Intensity

Looking to take your training to the next level? Here are some tips for removing that fear you may have in the gym that is holding you back!

Use A Spotter
Any time you want to train to your absolute utmost potential, you are going to be training with weight that is extremely heavy and can become tough to control during the final phases of each lift. This is why the use of a spotter is imperative if you want to train with more intensity than ever. When in doubt, two spotters is always better than one. You can position a spotter on either side of the barbell on bench press or squats, and obtain much safer coverage than you would see with a single lifter standing next to you.

Back Brace
Some lifters swear that the back brace in the gym is only a crutch. Others will only use it on the heaviest sets of the most dangerous exercises, such as squats, deadlifts or barbell rows. Still others use it as armor, and keep it on while doing everything from cardio to wrist curls. It’s a personal preference, but a back belt is a piece of equipment that should always be present in the gym with you, should you need it.

Gloves & Chalk
Your grip is everything when it comes to forcing out an extra repetition. Very often, our hands will fail before our muscles – which means that the muscle groups are then certainly NOT being trained to their utmost capacity. Wrap up your hands in gloves, or use the chalk. Keep that bar tight until muscular failure is achieved – and muscular growth will follow!

First Aid Kit
Aspirin should always be on hand in case you or anyone else in the gym experiences a cardiac episode in the gym. Remember, you are pushing the body to the extreme, whether you’re in the weight room or completing cardio. Aspirin can save your life 50% of the time in case of heart attack, if chewed 2 to 4 minutes after heart attack begins.

Drop Sets
Knock out any set of any exercise to the point of failure. Move the pin or slide some weight off the bar, and complete 3 to 5 more repetitions. Repeat again, puling 20% more off of the bar. You will have reached muscular failure three times – in the same set! This will give your muscles some serious motivation to grow.

Stimulants
When used in moderation, stimulants such as caffeine and the wide assortment of nitrous products can give your workouts an incredible boost. Keep their use cycles so that you never become completely dependent upon them to obtain the kind of intensity you need to lift. Also you should never use them on non-lifting days.

Get Lost
Travel to a new gym and lose yourself in a new variety of equipment, machines and motivation that you’ve never experienced before. New machines, new angles, new people – these things might just deliver some new muscular growth!

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