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

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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Weighted Dips - The Best Chest Exercise

So what is the best chest exercise? I am willing to bet most of you will think of bench press or flys when thinking of the best chest exercises.

Have you tired to dips lately? Dips really hit your chest muscles hard and it seems to stretch the muscle. If they seem too easy try doing weighted dips. There are a couple ways you can do weighted dips. The easiest way is to buy a dip belt and hang the width from the belt. You can also put a dumbbell in between your ankles while doing the dips. This will limit the amount you can add however.

When should you start adding weight to dips?
I would say once you are able to do 15-20 reps easily, then you should start adding weight.

How much weight should you add?
I like to start with 25 and workup to 45 then 90. Try to work you way up with the weights as your able to do more reps. Stick to about 8-10 reps.

So try doing some weighted dips today. You will be amazed how your chest feels after a few sets of them!!

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Building Massive Chest Muscles

chest muscles
Are you looking for a massive chest like Arnold Schwarzenegger? Not hitting the chest muscle properly will leave you with underdeveloped pec muscles.

Here are some tips to build bigger chest muscles:

Focus on lifting heavy with volume

Lifts such as bench press and incline press allow you to lift more weight than other isolation exercises in the gym. Do not be afraid to stack a bunch of weight on the bar when doing bench press or other chest exercises. You need to stress the muscles as much as possible in order for them to repair and increase size. Ideally you should be shooting for 6-10 reps on bench press, while doing about 4 sets. You should be pushing yourself to almost failure on each set and it should not be easy. Do not go to low of reps or you will be working more on strength and not size.

Vary your chest exercises

Do not be one of the persons that is always doing flat bench every week to look cool. You need to be hitting incline, decline, and flys. Also, make sure you switch from barbells to dumbbells from time to time. Change the order or your chest exercises for a given day as well.

Incorporate Weighted Dips

Many people ignore this really effective chest exercise. It actually works your chest really well along with your triceps. Be sure to add weight to dips for added effectiveness. I never thought dips worked well until I started adding weight. Start with 25 pounds and keep working your way up. You will need a dip belt once you start doing more than about 50 pounds with a dumbbell. Weighted dips are definitely one of the best chest exercises.

Focus on proper form

Make sure your form is correct on all of your exercises. Not only cold you cause yourself injury, but you could be limiting your progress. Leave your ego behind and focus on technique rather than how much weight you can stack up.
Soon you will start seeing added size to your pectoral muscles by following these simple tips.

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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.

balance upper body workouts


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Post Workout Static Stretches Improves Flexibility


With a static stretch you hold a relaxed muscle under tension. This helps lengthen the muscle, which will have contracted after weight training, and provides several benefits. First, it will help with flexibility, so you'll be able to work your muscles across a wider range of motion, leading to bigger muscle gains. But stretching also helps reduce injuries as your muscles and tendons are less likely to tear when they are relaxed.

Streches
Stretching also improves blood flow to your muscles, helping to flush out toxins, meaning you'll be ready for your next workout sooner. And stretching can also aid posture, because tense muscles can pull your spine, shoulders and hips out of alignment, leading to a stooped look and lower back pain.

Your muscles need to be fully warmed up before you perform static stretches, so never do them at the start of a workout. To avoid injury, don't pull too hard when you stretch, and don't 'bounce' the muscle under tension.

Streches
 
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