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

Find A Workout Plan That Fits Your Schedule

Working out is a great hobby to have especially if you are really trying to get fit or toned. A lot of people would love to have the body of their dreams but sometimes they just don’t have the time to make it happen. Most people are too busy in school, working or doing other things that might limit the free time they have. Even with a busy schedule there are ways that you can still workout daily on your free time.

Workout Plan

The first key is discipline. In order to get things done faster and more efficiently is to have great discipline. If someone decides to start working out but automatically thinks that he is too busy to workout then he should write down his schedule including the free time that he has in between. The best thing about working out is that it all does not have to be done at once; you can split up workouts thru out the day.

After that he should look at each amount of free time he has. If he has thirty minutes of free time in the morning before work and thirty minutes of free time after work before he goes to his other job then he should try to do cardio exercises in the morning and lift weights in the afternoon after work. Cardio exercises increases stamina and the overall health of your body. Most people do cardio workouts to stay fit or lose weight.

There are many different workout plans, some workouts can increase muscle mass and other workout plans can increase muscle tone. To increase muscle mass you have to lift weights therefore you would more than likely have to go to the gym. So if you are trying to build muscle mass then you need to make sure that you have time in your schedule to go to the gym a couple days a week. If you do not have enough time to go to the gym a few days a week then you may have to sacrifice some sleep time.

For some people they will do anything to get the body they want and if you are that type of person then sacrificing some sleep time to visit the gym for about an hour will be well worth the results to you. If sacrificing sleep time is not worth it to you then you might want to find a different method to fit your working out time into your schedule.

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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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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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Caffeine Increases Weightlifting Capacity

Caffeine increases endurance capacity by sparing muscle glycogen (stored carbohydrate). It also increases high intensity, short-term performance by increasing adrenaline levels and activating the central nervous system.

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Some scientists think that caffeine improves performance by reducing pain and speculate that aspirin might be an effective supplement for athletes. A Baylor University study, led by Geoffrey Hudson, showed that caffeine was more effective than aspirin in promoting muscle endurance during a high rep bench press test. Aspirin had no effect on weightlifting performance or the perception of effort or pain during exercise. Caffeine is an excellent pre-training supplement for bodybuilders. It helps provide motivation to train and provides a small boost in performance.

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Build Your Muscles Quickly

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Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

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Achieve Your Bodybuilding Results

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Every person who takes the pain working out definitely expects some good outcome. Bodybuilding results will depend on ones objectives of going the gym. People exercise for different purposes. Some exercise to simply keep fit, others exercise for purposes of preparing for competitions, to gain a good and shapely figure and others exercise to burn fats. No one can undertake such an involving and painstaking exercise without anticipating any good tidings from it. This is actually the very first stage in bodybuilding. One must have a driving force behind bodybuilding. If this lacks, chances of one's endeavors to body built will collapse.

To achieve your desired bodybuilding results, some energy must be spent. There are reasons why people fail to achieve these ends. Failing itself is a process and not a sudden event. It is occasioned by either poor planning or the total lack of it. One reason that makes people fail is having unrealistic expectations. It should be borne in mind that there are no shortcuts in attaining good physique and health. For you to get and enjoy the fruits of bodybuilding, you must be willing to spent time in the gym. Nothing will come easy. Physical fitness is an on-going process. You cannot expect to get to shape, built muscle mass and/or burn fat after a week in the gym. Patience and persistence must be inculcated or else you may be tempted to start searching on some steroids sales online to use them. This is not a solution.

The second reason why people fail to get bodybuilding results is because they don't set goals for their bodybuilding routine. Picking a realistic goal will motivate you to work out in the gym. You need to assimilate your goal such that it becomes part of you. This calls for commitment and not just mere resolutions. It should help you change your lifestyle towards the achievement of this end. By assimilating your set goal, it becomes too painful not to pursue it. Your goal should be simple. Don't set unattainable goals. For example, you cannot expect to change your figure in just a week.

To achieve your goals, make sure you have a support system. You will not achieve your desired bodybuilding results if you don't bring facilities close to you. Make sure that you have some friends who workout. This will give you motivation to workout. You can be hitting the gym together and can even compete. For example, you can compete on who can lift the weights for a longer time. Understand that you are a social being. The achievement of your desired objectives is either fostered or hindered by the friends you hang out with.

People also fail to achieve their bodybuilding results because of misconceptions. You may fail one time but that does not make you a failure. The rate of resilience that which you pick yourself up with is what will make you achieve your desired fitness objectives. For example, you may stop working out for a week feeling that the exercise you have already done has not yielded much. This is a misconception because training is a process and definitely results will show. The earlier you realize that going back to the gym will help instead of sitting pretty will determine the results you get.

Bodybuilding: The Art of Strength (Part 6)


Check out this motivational Video with famous Arnold Schwarzenegger Working Out !

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.

Bodybuilding: The Art OF Strength (Part 5)


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

Warm Up Before Workout To Prepare Your Body and Prevent Injuries.


Warm Up

A proper warm-up is vital before doing any weight training. If time is short, don't be tempted to skip the warm-up and go straight to your workout, because cold muscles can get easily damaged. A few minutes spent on a warm-up can prevent days lost while recovering from injury.

Your warm-up should start with some light cardiovascular exercise, such as running, rowing or cycling. This will make your heart beat faster, pumping oxygen and nutrients to your muscles, and elevate your body's core temperature. Warm muscles are more elastic than cold ones, so you can work them through a wider range of motion with fewer injuries.

After the cardio you then need to target your muscles directly with dynamic stretches. These differ from static stretches in that you are moving as you stretch out the muscle. The trick is to start very gently and then slowly increase the range of motion you use with each repetition. This prepares your muscles and joints for the work to come.

Finally, before you begin any lifting exercise, perform the movements with minimal weight to teach your muscles how to respond when you do the exercise with heavier weights.

Bodybuilding: The Art of Strength (Part 4)


Check out this Bodybuilding motivational Video!

Bodybuilders’ Guide: The Worst Habit –Skip Your Workouts!


If we will make a list of reasons that inhibit the growth of your accomplishments in the bodybuilding process, then certainly the biggest cause of your failures - it's a habit to skip your workouts.

You should always go to training! And there should be no reason to pass: Illness, work, study or fatigue. If you fell that you don’t have enough power, just reduce your exercise program, it is still better than to skip your workout. It is very important to properly arrange the priorities. In power sports, the most important - is patience and consistency.

Many beginners who start going to the gym burned in a month. The word "burn" in this sense means the loss of motivation, despair and disappointment in itself. However you should prove that you are a strong person and continue pursuing your regime of workout.

Remember the most important thing and keep in mind these words: Each workout - this is a step forward and each missed workout - its 10 steps back. Once again that should be no reasons to skip your workout.

And remember: Never doubt yourself. You can not be a champion since the birth, but you can become one and remember that a champion lives in each one of us.

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