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Recent Bodybuilding Articles
Showing posts with label workout routine. Show all posts
Showing posts with label workout routine. Show all posts

Bodybuilding, Step By Step

Bodybuilding. Maybe you aren’t seeing results and you have no idea of what’s going wrong. Or maybe you just don’t know how to start. To solve those problems, we must break down our process and analyze it step by step. Only then can we spot the mistakes and start gaining large quantities of quality muscle.

bodybuilding

Nutrition - Protein

Most bodybuilders probably would not make the mistake of “not exercising,” so we’ll start with the other half: proper nutrition. Most importantly, bodybuilders need to at least eat their body weight in grams of protein. For instance, if one weighed 170 pounds, one would need to eat 170 grams of protein per day in order to gain muscle. However, dedicated bodybuilders with a high work ethic will eat about double their body weight in grams of protein to compensate for the heavy exercise that they’re completing and to get the massive gains they’re looking for. After all, protein is what muscles are made out of.

In order to maximize gains, timing your protein intake is essential. For instance, taking too much protein without physical activity will cause the protein to turn into fat and go to waste. The most important time to take in protein is post-workout. This is the period right after the workout and ends after 30 minutes. During the post-workout period, protein absorption is most efficient as the muscle fibers have just started breaking up and are ready to start repairing and growing. However, to supplement gains, pre-workout protein along with protein consumption during the workout can also help. This keeps a steady stream of protein going to the muscles.

Two other important times to take protein would be before bed and at breakfast. Sleep can be viewed as a bodybuilder’s enemy as it is usually a full eight hours of fasting (sleep is still essential as we will cover later). Therefore, we must make sure we don’t starve our bodies too badly during that period, hence the importance of protein before bed. Many people also decide to skip breakfast. This actually lowers your metabolism as your body feels starved and attempts to store fat, which is never a good thing. And as long as you’re working out everyday, there’ll be no such thing as overconsumption of protein.

Nutrition - Other

Though we call proteins the building blocks of muscle, other nutrients are also highly important. Most vitamins and minerals promote growth in all aspects, especially B vitamins. B vitamins are found in most grains and fortified foods. So, if you’re still growing, B vitamins will help you maximize your development. Trying to get a full set of vitamins in your diet also has many side benefits like increasing your carb and calorie consumption, essential for gaining weight. Eating more will also force you to vary your protein sources.

Another important nutrient is calcium. Bodybuilding doesn’t only strengthen the muscles, it also strengthens the bones. However, bones, just like muscles, need materials to become stronger. Muscles utilize protein while bones utilize calcium. Calcium intake will allow your bones to take on the ever increasing stress of lifting. Also, calcium is needed to metabolize protein. Many bodybuilders make the dire mistake of not taking in proper calcium and end up developing osteoporosis.

Nutrition - Supplements

Besides eating normal diet, you may want to add in some supplements. The market advertises a great selection of supplements. However, most supplements barely benefit you and are generally scams. The two most used supplements however, have been proven to be quite effective in both the lab and through popular consensus. These would be Creatine and Glutamine. Creatine is a naturally occurring acid that is found in meats and helps supply energy to muscles by absorbing nutrients. Nutrient enriched creatine then enters muscle cells, thus enlarging them. The amino acid Glutamine is also a great supplement, known to increase HGH (Human Growth Hormone) levels.

Routine

The essentials of the physical activity can also be improved. Since it takes over 48 hours for a fully fatigued muscle to recover many bodybuilders tend to alternate muscle groups in order to work out every day. For instance, one may work the biceps one day, fully fatiguing them, then work the quads another day. After working out the quads, the biceps should have fully recovered and the cycle can start again. This allows you to work out everyday without having to change your protein and calorie intake due to your activity level.

Repetitions

The quality of the sets of repetitions can also be improved. First, the number of repetitions per set should be 8-12 with most people choosing to do 10. After doing those reps, you should rest for about 3 minutes and then do two more sets with equal reps. Doing the reps in faster, more explosive motions can also help as explosive power requires more muscle mass (just as sprinters have more muscle than marathon runners).

Gaining healthy weight is hard for a great deal of the population. Mistakes could lead to excess fat, no real gains (meaning your time and effort would be wasted), bone injuries, etc. That is why every step should be followed carefully. But as long as you exercise and eat right, you’ll see noticeable gains in weeks.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Steroid Cycles

There is a great deal to consider if you have thought of entering the bodybuilding industry. We will sort out a few myths and also highlight real facts for being successful with bodybuilding. When using aids to your workout regiment to pump up what was once a pastime to a career there are many things to consider. Steroids are a prime example: there is a lot to know and a lot to be wary of.

bodybuilding cycle

There are many myths when it comes to bodybuilding steroid cycles. Some are completely outlandish while others are half-truths. When it comes down to it, steroids have multiple purposes and forms, and steroid use is not one thing, it is many separate things. Most inaccuracies and myths spring from misconceptions related to illegal steroid use. There are many unhealthy ways to take street steroids, but there are also healthy legal steroids available.

Here are some facts and myths on bodybuilding and steroid cycles:
  • Steroids and BPH (Benign prostrate hyperplasia): It is true there is a risk of BPH during a man's bodybuilding steroid cycle: usually the first one but can be during a post cycle. There is a major danger found in prostate enlargement.
  • Prostate Cancer: It is a myth that steroid use comes with a higher risk of prostate cancer during a bodybuilding steroid cycle. Many used to think that steroids caused a dormant cancer gene to form in the prostate but it is not verified by hard science.
  • Liver Cancer: this however, has been verified by hard science. Steroid abuse may lead to liver cancer because steroid use may damage the liver by getting in the way that livers work. While liver cancer is a reality when it comes to steroids, some ways of taking steroids are safer than others. If you take steroids orally the risk of liver cancer is highest, while injecting steroids is less risky. What is the safest way to avoid liver cancer? The safest way is to use supplements while bodybuilding - the risks are much lower!

Responsible steroid use during bodybuilding steroid cycles can provide many benefits to your physique, and enhance your workout routine. Thoroughly research any supplement you take to ensure that it is right for you, and consult physicians when necessary. Be certain that you take any supplements responsibly, such that all risks are minimized. This will ensure you a much safer and more sustainable bodybuilding career.

Bodybuilding Workouts Are a Must for the Development of Your Muscles

If you intend to have some muscle, bodybuilding workouts are a must. These require a lot of disciple because the routine can be difficult for the faint hearted. Apart from adding some muscle, body building helps you keep fit. The kind of exercise it entails is however, a notch higher than that a person who is just keeping fit would require. The aim is to give your body a totally different shape. Bodybuilding can change the appearance of a skinny person completely. Consistency and routine are a must for one to succeed in bodybuilding. At first this could prove hard but cultivating a little patience will help you start enjoying the exercises as you prepare for the forthcoming body building shows or competitions. There are those who do the sport as a hobby.

muscles development


There are some common mistakes that people who undertake bodybuilding workouts commit. It is imperative for one to know these mistakes if they are to exploit the advantages of this undertaking to the fullest. To begin with, failure to follow the proper form when exercising should be avoided. Form is quite important when one is undertaking bodybuilding exercises. It ensures that the stress of the exercise is directed to the desired part of the body. In turn this translates to good muscle development. Development of the body is balanced when proper form is observed. Above all these, when one observes the correct form when engaged in bodybuilding exercises, he reduces chances of injury.

When one is in the gym for bodybuilding workouts he should make sure that he or she does not perform weight lifting in a quick and jerky manner. This defeats the purpose of the exercise. Body building exercises are meant to be rigorous and tiring. They should stress the muscles. Exercising in quick motion removes tress from the muscles. You may find yourself spending a lot of time in bodybuilding but gaining very little. Quick motions in exercising can raise the probability of injury too.

Getting enough rest after bodybuilding workouts is recommended. Muscles don't grow during the exercise but rather after. This knowledge is elementary to body builders. At all times therefore one should ensure that workouts are followed by moments of adequate rest. Failure to observe this inhibits the growth of your muscles and negates the whole purpose of exercising. It is important to take supplements alongside workouts. It is important to underscore that supplements alone will not avail much. They will not be very helpful for you in packing mass. Always ensure that your supplements are accompanied by rigorous workouts.

Warming up before your bodybuilding programs is indispensable. This helps you to reduce chances of getting injured. Injury may be occasioned by the exercises. When you are planning your workouts ensure that it does not take much of your time as this will translate to fewer hours for your relaxation. Normally, an hour is adequate for your workouts. Long periods of exercise could lead your body to adopting too much to an over trained status. You can be guaranteed that if you incorporate these habits in your exercise routine you will experience faster muscle development.
 
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