Latest Article :

Welcome to Bodybuilding World!

Welcome to WorldBodybuilding.net the Internets premier online bodybuilding and supplement store.

With no prescription needed and supplements always on demand, we are the voice and heart of professional bodybuilding. Since 2001 WorldBodybuilding.net has been North America’s source for never seen before powerful anabolic products, legal steroids and breaking news. We offer cutting edge formulas both in powder and pill form. We also offer the ability to mix and match to meet your specific needs.

Our legal steroids are designed to help gain muscle without the added fat deposits. Each legal supplement has a precise blend of complex ingredients that are GUARANTEED to help you achieve your goals. We said “guaranteed” or your money back.

Our Guarantee to you the customer:

With each and every legal steroid order, comes a written guarantee offering a 100% money back guarantee (minus shipping). This is how we will help you achieve your bodybuilding goals. How many bodybuilding supplement companies offer this?

In addition to a industry leading result based money back guarantee. Each anabolic supplement ordered from our company also includes a drug test guarantee. As we at WorldBodybuilding.net understand that failing a drug test can be overwhelming. We also understand that it can effect government workers, employment, cause emotional distress, even your family and income, not to mention the humiliation.

All products on this website are guaranteed to pass anabolic drug tests; Guaranteed.


dianabol for sale
Dianabol

Dianabol made by Gen-Shi Labs, Japan.

buy testosterone
Testosterone

These include Enanthate, Propionate, Cypionate and more.

order sustanon
Sustanon

Sustanon made by Dragon Pharma, Europe.

buy clenbuterol online
Clenbuterol

Clenbuterol made by Balkan Pharmaceuticals, Europe.

Recent Bodybuilding Articles
Showing posts with label training program. Show all posts
Showing posts with label training program. Show all posts

Create A Plan For Muscle Gain

plan for muscle gain

Beginning a bodybuilding career is a step toward a disciplined, structured and ultimately healthier lifestyle. There’s a lot to consider when embarking on this kind of journey, and make no mistake, a bodybuilding career is a journey. Most people start out joining a fitness club or gym randomly; maybe they’re looking to shed a few pounds or possibly they just want to get healthier, but during that process something happens, something clicks for them and they catch the bodybuilding bug.

They begin to notice changes in their physique, they’re becoming stronger, tighter, and they notice lean, sinewy muscle starting to develop in their legs, their arms and their chest. They’ve learned a few basic exercised and some simple understanding of the processes of the body, the processes that help them build muscle. It’s likely that they have little knowledge of proper nutrition and even less knowledge of supplementation; but the bug has caught them none-the-less.

Many people who catch that bug move on to longer, more intense workouts, they copy some of the movements they see in magazines and generally fumble their way through, until time and experience either teach them the right way (sort of) or chase them screaming from the gym. Well here’s a way to make the transition from casual fitness club patron to beginner (and eventually intermediate) bodybuilder a little easier and more effective…create a training plan.

Creating a training plan will help even the most knowledgeable bodybuilder focus their training according the goals they set out for themselves, whether short or long term. It will help to track progress, refine techniques, and identify problems; like the diet plan, the training plan is integral to the success of any bodybuilding career.

gym
When creating a training plan it is important to consider a few issues, not the least of which is setting realistic goals for your development; it’s important to consider your lifestyle, the type or size of gym you will have available (home gym or fitness club), your schedule (work or otherwise), and of course, where exactly you want this endeavor to lead you.

When setting your goals, it’s easy to day dream about the physique of your favorite professional bodybuilder, imagining that your biceps and quads will be just as massive and defined as theirs in as little as a few months (because of course, your imagination can make anything happen). Though when you think in more realistic terms, you need to get a sense of not only where you want to be, but where you can be. As a general rule it is possible and not particularly difficult for the average person to achieve a gain of 20lbs of lean muscle mass within six months of intelligent and rigorous training. This number would vary greatly depending on several factors such as diet, the degree of dedication and energy put into each movement, and whether or not the individual is participating in regular cardiovascular exercise and/or trying to lose body fat at the same time. Many people will state that it is not possible to trim body fat and gain muscle at the same time, and generally this is true, though it may simply be that muscle mass gains will be reduced (greatly) in that case.

When setting goals for your training, it is good to understand that maintaining a higher body fat index during a bulking phase (as compared to a cutting or fat burning phase) will aid in preventing injuries, and assist in the metabolism of protein or amino acids in the development of muscle. It’s also a good idea to not set your goals too high, while it might be possible to gain more than 30lbs of muscle mass in a relatively short period of time, it might be a wiser proposition to identify a target of 15-20lbs in the same period of time, to account for interruptions, diet conflicts and changing work schedules…setting your goal too high can set you up to fail before you start. For the beginning bodybuilder, set your weight gain goal between 10-15lbs in eight months, to allow for a period of adjustment and to ensure that you are correctly learning each movement without strain and the possibility of serious injury. The intermediate bodybuilder would do well to push their personal envelope (depending on their individual results and level of knowledge), to be gaining close to or more than 20-25lbs of lean muscle mass in approximately six months.

Now that you know, in specific terms, what you hope to gain from your bodybuilding experience, it’s time to consider the logistics of your training. Firstly, where will you workout? Have you set up a modest home gym in your basement or spare bedroom, or will you be attending a local fitness club or gym on a monthly membership?

While there may be a certain amount of convenience involved in training in the comfort of your own home, that situation can be and often is less than conducive to the goals you just set out. Laziness, distraction and a lack of assistance are some of the pit falls of training in a home gym. When you workout at home you will be more prone to allow distractions to enter your training time, kids, chores, TV, work and an entire gamut of things that should be left at the door; not to mention the likelihood that you will not have competent and knowledgeable spotters and guidance at home. The alternative would be paying for a monthly membership at a local gym or community fitness center (stay tuned for articles on selecting a good gym). The benefits of this might not be obvious at first; aside from providing trained staff to assist with spotting, advice on various movements and exercises and even nutritional advice; most gyms offer towel services, have a large array of equipment (which you would likely not have access to at home) and personal assessment services. If you are serious about your bodybuilding career, you will likely gravitate toward the social environment of a public gym rather than the secluded privacy of your basement anyway.

Next you should be indentifying when you will work out; there are several schools of thought concerning the best time of day for cardiovascular exercise and resistance training, though likely your work schedule will dictate and restrict your options in this regard, at least at first. Generally it is best to perform any cardio exercises first thing in the morning, either before your first meal or shortly after, restricting yourself to a maximum of 40 minutes, but no less than 20. Many bodybuilders will tell you that, unless you are trying to cut your physique for a show or event (trim body fat) you can eliminate deliberate cardiovascular exercise from your training plan, as it tends to waste precious energy and even protein from your system, while rigorous resistance training can provide ample cardio stimulation, incidentally, through your regular workouts. Transversely, it is generally thought to be best to schedule your resistance training for mid to late afternoon (or early evening if your work schedule won’t accommodate afternoon); this is so that your diet can adequately provide enough energy and protein throughout the day to accommodate a strenuous workout later.

Equally as important as determining what time you will workout each day, is knowing which days to workout on and which days to rest. A typical training plan will outline a four on, one off schedule, with the intention to target one major muscle group each day. There are many variations of training schedules; from three on, two off, to five on, one off. Mainly these variations are the result of personal preference, but there is some credence to each one. Some beginners may not recognize the importance of rest in their training program, opting to workout every day without a day off, eventually burning themselves out. At the very least every training plan should allow for one day of rest in five days of training, though some would say it is more advantageous to incorporate two days off in five. Rest could possibly be the single most important element of any bodybuilding plan, more so even than protein intake…as Arnold Schwarzenegger was once quoted; “if you don’t have to stand, sit; if you don’t have to sit, lie; if you don’t have to be awake, sleep”. Bodybuilders today would do well to adapt that thinking to their training plan and allow for adequate resting time, both between workouts, throughout their weekly schedule and in their daily routine.

As a part of your training plan, it’s a good idea to create a log book; in this log you should be recording your meals, both planned and unplanned and your workouts. Take your log book into the gym with you and record the number of sets and reps (repetitions) for each exercise as well as the weight you lifted for each set. Over time this will become an invaluable tool for tracking your progress and identifying areas where your development isn’t progressing the way you want.

Compile a list in your log book, of various movements and exercises that you want to use in your training. Consult your local library, book store or news stand for books and magazines that list and provide illustrations of the many hundreds of various movements that can be utilized. When selecting exercises, be sure to stick with core movements, i.e. exercises that involve one of the four major muscle groups of the body. Those groups should be as follows: arms, legs, chest/shoulders and back; within these four groups are sub groups, i.e. biceps and triceps, pectorals and deltoids, quads, hamstrings and calves, and latissimus major, minor and erectors. Also within these groups are further separations and smaller groups of muscles. Many bodybuilders treat pectorals and deltoids as separate major muscle groups and for the intermediate bodybuilder this might be a more effective approach, though for the beginner it is fine to think of them as the same group.

Be sure to select at least three exercises per muscle group, making sure they are basic and simple movements, i.e. flat bench press for chest, bicep curls and pushdowns for arms, and leg press or squats for quads. Once you become more familiar with the basic movements you can add in more elaborate or isometric exercises to target muscle groups in different ways.

training plan
Once you have determined the extent of you training plan, consult your diet plan to make certain you have accounted for the correct caloric intake and have allowed for enough protein to meet your goals. Be sure you’ve allowed for your meals to be timed according to your training schedule, leaving at least 30 minutes between your pre-workout meal and the beginning of your daily workout.

Finally, now that you’ve written out your goals, determined the exercises you want to use and matched your training plan to your diet, review your plan to be sure it isn’t too inflexible. As with your diet plan, being too strict with your training regime and failing to allow for life’s little inconveniences and surprises, will set you up to struggle and in the end walk away having done nothing but frustrate yourself and gain only a distaste for exercise. Always try to recognize your will power weaknesses and accommodate them in your plan, and whenever possible, incorporate as much fun as possible; making it fun will make you want to participate more and ultimately increase your potential to gain muscle.

Have fun, stay safe and lift heavy…happy training!

buy steroids kuwait

How to Gain Weight and to Build Muscles Fast

I welcome all readers of World Bodybuilding Blog. My name is Mike, I am 25 years old and today I want to share my own story that might be interesting to all the athletes who face problems with mass gain.

I gained a solid 25 pounds of rock-hard muscle in 45 days doing something you could easily be doing yourself, following 5 simple principles!

Getting big. Bulking up. Gaining 15 or 20 pounds of muscle fast. That’s a problem I faced as a teenager and as a young man and so have a lot of other underweight guys.

I’ve always had a tough time gaining weight. At the age of 18 I was so skinny that most people assumed I was a 14 year old. I was 5′ 8″ tall and weighed a whopping 119 lbs.

It was a major embarrassment for me. I’d always been underweight though. I recall wearing suspenders in grade school, because I couldn’t find a belt small enough to hold my pants up! In the summer as a child I never wore shorts, no matter how hot the temperature, because of my “skinny bird legs.”

At the age of 21 I became desperate to gain weight!

When I turned 21 years of age and at 5′ 10″ I weighed just 139 lbs. I realized that I’d have to do something drastic to gain weight. Obviously, Mother nature wasn’t on my side. In fact I later discovered she’d worked against me all along. Still I wanted to be bigger.
So to gain weight I:
  • tried all the supplements just short of anabolic steroids
  • subscribed to all the “Muscle” magazines
  • pounded down pitchers of weight gain protein shakes
  • bought all the books and encyclopedias I could find related to bodybuilding and gaining weight
  • worked out six times a week, often twice a day
  • tried all of the top bodybuilding routines.. i.e. , super sets, giant sets, etc.
  • tried meditation and self hypnosis

You name it, I tried it. And after 2 years, still no measurable results. I gained a few pounds here and there, but I still felt thin. Plus I’d wasted a lot of time and money on training programs and supplements that just didn’t work.

Finally, I Consulted The Experts For Help!

I talked to my doctor, personal trainers, fitness gurus, dieticians, etc. all who kindly explained to me that an individual’s weight is determined by genetics. According to the experts, there are 3 body types (somoatypes) that you may inherit from your parents.

ectomorph mesomorph endomorph

Ectomorph - Naturally thin slender build. Has a difficult time gaining weight and putting on muscle i.e. the typical hard gainer.
Endomorph - Naturally heavy and robust with a strong tendency toward obesity.
Mesomorph - Naturally muscular and lean. Characterized by great strength and the ability to put on lean muscle, fast.

The experts claim you cannot change your genetics. You have to live with it. To this I said !@#$%^&*. I did not buy it for one minute, because I believe with the right strategy you can improve anything in your life, including your physique.

Lucky for me and you too, because I finally discovered a totally natural way to pack on muscle in a short period of time. I am talking just a few months…not a few years… all without steroids or other dangerous drugs.

After over 4 years of trial and error, I developed a weight gaining, muscle building program for skinny people that works and works fast. After all, who wants to wait years for results right? Who wants to be skinny forever? The weight gaining muscle building program I referring to, literally transformed my so-called hard gainer physique into something I could be proud of.

The first picture shows me in a high state of overtraining. I was working out like crazy and although I was pretty strong for my size, I was still way too skinny as I’m sure you’ll agree.

My intentions were good but the manner in which I was training was totally unproductive for my body type, that of a hard gainer.  After I began applying the training principles I started making radical changes in my physique almost overnight.

In fact, most people thought I was on the “juice” or at least creatine. Sorry guys, I’m not using Danabol, Winstrol steroids, Testosterone Proprianate, Deca Nandrolone or other anabolic steroid drugs. I do not even use creatine.

Yet my physique looks better than most of the guys in the who are taking who knows what. Also my friends and family couldn’t believe the dramatic changes I had made.

Not to mention the effect that my new muscular body had on women (This was my initial motivation! Maybe yours too!) My formula is tried, tested and proven to work. You do not, I repeat, do not need the genetics of a barbarian or a hulk to gain weight and build muscles. What you need is a weight gaining strategy specifically designed for the so-called hard gainer. My formula for gaining weight and muscles is just the strategy you need!

In fact, I gained 25 pounds of muscle in just 9 weeks while putting in a fraction of the training time anyone else in the gym did.
Also, most of my workouts were conducted in 45 minutes using only barbells, dumbbells and a simple weight bench. No need for fancy equipment with pulleys and cables. You see, it’s not the gym equipment, fancy routines, or bizarre diets that build muscles and put weight on you.

No, if you are skinny and have difficulty gaining weight and building muscles, then you must have a program designed just for your body type.
If you:
  • Are skinny.
  • Are underweight.
  • Feel apprehensive in public.
  • Hate the way you look in your clothes.
  • Are tired of being pushed around.
  • Are tired of being underestimated and overlooked.
  • Are lacking in self confidence or self esteem that a strong healthy body would give you.
And if you want to:
  • Become more muscular
  • Look good in your clothes
  • Turn the heads of attractive women
  • Feel confident about yourself
  • Feel strong and healthy
  • Increase your self esteem and self confidence
  • Get an edge on life that an attractive powerful physique can give you
  • Build a great body safely and without the use of anabolic steroids and other dangerous drugs

Then you’ve got to have my weight gaining system.
What I ultimately learned through my trial and error was that if you are a skinny guy, a hard gainer, then you must train and eat differently than the Mr. Universe and Mr. Olympia types. Otherwise, you’re just wasting your time and money at the gym.

Here’s  A Fact For You: Over 85% of the information available today about gaining weight and muscle mass is written by people who gain weight and build muscles easily. The average routines and diet programs you will find in the bodybuilding magazines or on the shelf at Barnes & Noble are designed by and for the naturally big and strong.

You cannot ask Mr. Universe how to eat and train as if he were a hard gainer type. He does not have any idea how you should train. His methods and advice will not work for the hard gainer.

A good analogy would be asking a plumber how to repair an automobile. Auto mechanics is not a plumbers specialty, so although possessing plumbing skills, he cannot give accurate information regarding automotive repairs. Any advice he offers should thus be taken with a grain of salt. The same is true when a hard gainer adapts the training principles of an easy gainer. It just does not work.

In order for the hard gainer to put on weight and build muscle you must first understand the key principles about your metabolism and physiology.

The hard gainer (Ectomorph) is usually characterized by 3 physiological components:
  1. A very high metabolic rate – quickly burns up caloric intake.
  2. Lower energy reserves – lowered endurance and energy reserves.
  3. A less effective recovery system – recuperates and rebuilds tissue at a slower rate.

The “only way” the hard gainer will put on weight and gain muscle mass is through a strategy that effectively controls these 3 variables. The weight gaining strategy must counteract the 3 variables listed above. Nothing short of this will be effective at quick weight gain, or any measurable weight gain for that matter.

The Principles of How to Gain Weight & Build Muscle Fast!

Regarding variable number 1, the fact that the hard gainer burns up or metabolizes nutrients so quickly, demands a higher caloric intake. Simply put, you must EAT LIKE CRAZY to overcome your high metabolic rate! Still, there is more to nutrition than calories. Most of athletes think that to gain muscles realy fast you have to stack Dianabol with Deca Durabolin or Sustanon (testosterone). What can i say you for sure, anabolic steroids play a much smaller role than nutrition and exercise routine.

If you eat cake, ice cream, and beer everyday you’ll probably gain weight. However, your appearance will most likely be not what you have in mind. One more thing. The timing of your meals is also very important. Eat at the wrong time and your body cannot properly absorb the nutrients so critical to muscle growth.

Understanding variable number 2 is crucial. If you have read any of the recent and or popular theories about building muscles, you will find that a lot of the routines suggest high volume training. More and more sets. More and even more repetitions.
Training in this manner is great for building endurance and strength to a degree, but it will not put weight on the hard gainer. In fact, you will get just the opposite of your intended results. Moreover, you run the risk of injury.

To effectively build muscle mass and gain weight requires high intensity short duration workouts. The workouts ideally should last no longer than 25 to 35  minutes. The objective is to fully exhaust the muscles with heavy weights in a short period of time and then stop the workout. Trying to do to much will easily lead to overtraining the ectomorphic physique.

Variable number 3, although last, is still of vital importance. The hard gainer has less recuperative powers. Therefore getting proper rest is vital to your success. During workouts, your muscles are broken down (micro-trauma.)

Hey, this is what progressive resistance training is all about…right? Ultimately, however, the workouts are not directly responsible for building muscle and gaining weight. The exercises are just a means to the end. It is during periods of rest and recuperation that the body rebuilds muscle and gains weight.

You should arrange you life to provide yourself with ample time to recuperate. Remember, growth, rebuilding, and weight gain take place only during periods of rest.

And also it remember the high role of your mind in achieving your success. Because the mind is the deciding factor in any human undertaking I want you to take full advantage of the marvelous power of your own mind to reach your weight gaining goals. You have to motivate yourself each day, set and achieve the physical goals of your choice, build confidence and a winning attitude, harness your willpower to help you effortlessly move forward with your program.

Effective Body Building Schedule - How to Set Up

body building schedule
Weight lifting routines involve determining what exercises you will be involved in, and how many sets you will do and when you will do it and for which muscles. A clear and well detailed schedule should be written to ensure full workouts of individual muscles of the body get help from weightlifting articles. The best way to do it is to develop a workout split describing in details what every workout will involve. It is therefore the best and most important tool of body builders who are serious about their chances and therefore great importance should be accorded to the schedule.

The main reason why every body builder should have a weight lifting routine is the need to balance muscles training and ensuring some muscles are not over worked while others are under worked. It is also important to note some muscles are related and therefore working on them continuously will lead to overworking some. The best scenario is training on chest followed by triceps and then shoulders will result in over working of triceps. This is because when primarily working on chest and shoulders results in triceps being worked on.

It is therefore important when creating a body building schedule to group work out those results in simulation of same muscles for the same day. It is therefore important to ensure that triceps, shoulders and chest are on the same day and work out back and biceps together at this time even if the secondary muscles are worked out is better. It is also important to separate secondary muscles to avoid over working them and their workouts should be apart. This therefore, should ensure muscles of chest, triceps and shoulders are done with a gap of at least a day. It is also important to integrate other muscles like biceps with chest and back together with biceps on the same day for each you choose.

The process of developing weight lifting routines is simple and not a tasking work that every body builder can do to at ease. The only important factor to be aware is the basics of creating one. The first information one should have is the days on which they will avail themselves for exercising and while still factoring they need to rest and therefore work out should not be a full week. If you are only available in weekends it is important to include all work out simulating all muscles of the body.

Body building schedule of a woman should have high intensity aerobics which will be pivotal in helping a woman endure and increase stamina for weight lifting. It is important to check whether your schedule is working because after 60 days of proper work out it is possible to see result and if it is not working a change is needed for weight lifting. A schedule should be an individual activity and therefore one should not allow others to set the work out for you. There is another way of categorizing where you look at the form of exercise instead of muscles to workouts. In this other category it is especially good for women and it involves pulling exercises and pushing exercises.

The Centre of a Bodybuilding Program: Exercise

One of the major reasons why bodybuilders take the gym is to develop their muscle alongside a shapely physique. Bodybuilding exercise is crucial for the development of biceps, triceps, shoulders and even the chest. Bodybuilding exercise is pivotal for the development of the entire body. To gain the best of these exercises, you need to assume the right posture when exercising. Techniques should be embraced if exercise is to yield the maximum results that one may desire. Each part of the body has a unique way for its exercise.

Bodybuilding Exercise


Without prejudice to the foregoing, some bodybuilders exercise with an intention to compete. Of all countries with rich history of weightlifting USA leads in terms how advanced and well managed the sport is. The presence of well set organizers of weightlifting events lays the platform for the sport to flourish. Some of the various organized competitions include IFBB, Muscle Mania, NGA and NPC.

There is order in the way the events are organized and run. Right from the formation of the team, rules are upheld. Contravening the guidelines could cause one to be disqualified from these events.
There are basically three stages in a bodybuilding competition. The first is called the competitors meeting. This is meant for passing instructions to the competitors. The second stage of these competitions is the morning show. It is also known as prejudging stage.

Judges assess the contestants by passing through them through various performances and possess. The third stage called the night show. This is held in an open stadium. Spectators at this stage are allowed at the venue of the event. This is normally held in a stadium where spectators have a good view of the contestants. Although not all organizers embrace these stages weightlifting USA competition organizers are keen to follow these to the latter.

Exercise should be well structured in a bodybuilding routine. This will see you avoid over exercising some parts over others. Unbalanced exercise is just as dangerous as not exercising at all. Unknown to many, muscle growth does not happen when one is in the gym. Far from it, muscles grow when one is resting. Resting and enough of it for that matter should be taken following every session of exercise. It is estimated that one hour exercise in a day is adequate. Overworking your muscles will inhibit development.

In case you need more energy, you can always use steroids to boost your bodybuilding exercise efforts. Although steroids have been cited as major contributors to cardiovascular conditions, they are of much help to bodybuilders. The energy levels needed for one to successfully do these exercises are enormous. These may not be possible if dependence is only on the natural steroids. Apart from giving you energy to hit the gym, steroids could also boost your efforts of cutting up. Be keen to get that steroid that will foster your endeavors. The most obvious attribute is that they help one bulk up. Your muscles can bulk within weeks of steroids use.
 
Copyright © 2001 - . World Bodybuilding - All Rights Reserved