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

Cross Training Workouts

Cross Training Workouts

Cross training workouts are gaining wide acceptance and popularity for their flexible nature, ease of use, exciting caliber of training, and terrific results. Let’s design some cross training workouts for the serious bodybuilder! You’ll see dramatic gains in muscle mass and size, core and movement specific strength, overall power, posterior chain strength, core stability and of course, for all you wannabe cage fighters, combative mobility! And above all, you’ll be trying something NEW. We all know that the most effective workout is the one you’re not currently doing. So it’s time for you to give cross training a try!

Cross training is designed to keep your body guessing. You’ll never know what is coming next, so the muscle confusion principle will kick in. You will grow because you’re training outside of your normal training procedure. Your system simple will not see it coming! Choose the top 10 or 15 exercises for building muscle that you enjoy. Then select the 5 kinds of cardiovascular training that suit your body type, available equipment, and fat-loss response best. Then mix them all in a blender for a 25 minute workout that will leave you exhausted, relieved (that it’s over!) and in a state of muscular stimulation and eventually, growth!

Your individualized cross training workout should be tailored to match your available equipment and your own goals. If you train at a commercial gym, all of the equipment in the world might be right in front of you. However, you will also have to contend with sharing said equipment with other gym patrons. Training in the middle of the day or late at night might eliminate some of this problem, seeing as you’ll have fewer people in the area requiring your equipment! If you possess adequate equipment to train at home, then you’ve already got a major leg up on the competition! Train harder than ever in the confines of your own garage, and worry about sharing your equipment with no one!

Next, let’s address your goals. Are you looking to add muscle mass to your frame? If so, then the exercises which populate your cross training workouts should be of the heavy, compound variety. These would include bench press (chest), deadlifts and barbell rows (back), squats (legs), dumbbell work (shoulders and back), biceps curls and triceps dips (upper arms), and heavy dumbbell pressing (shoulders and triceps). You will also want to toss in a few abdominal exercises and core/stability strength movements if you are familiar with them.

Certain weaknesses should be address when planning your own cross training workouts. Do you have great arms, but poor legs? if so, then you would serve yourself best to bump up the number of lower body movements, and keep your upper body movements aimed at maintaining your current level of mass. you will never have the best of everything when it comes to your physique, but you do possess the ability to target and isolate weaker body parts and give them extra attention – even in the midst of a full body cross training workout!

Are there warnings that should be heeded when training in this manner? Of course! If you have a bad ticker (personal or family history of heart problems), then training to both aerobic and anaerobic failure concurrently may not be in your best interest, right? If you are nursing a shoulder or knee injury, hitting the full body from every angle like this may subject your weakest link to some seriously unnecessary stress and risk!

Don’t try to re-invent any wheel when planning your own cross training workouts. Toss in 2-3 sets for all the major muscle groups, along with 1-2 sets for each of the smaller groups. Include a cardio set with every third set. Start slow. Realize that the first few workouts in this manner may leave you stressed, exhausted and overwhelmed. Perhaps you will fail at hitting every muscle group with the kind of intensity that you had hoped for. But that’s okay! Regroup after each cross training workout, and plant he next day’s routine (48 hours later) to increase intensity in some areas you believed were lacking during the previous workout. Instead of following some cookie-cutter training routine, you now have the tools to design your very own cross training workout. Stick with the movements you prefer and are available to you. Train heavy and hard, and give your lungs as much of a workout as your muscles are seeing!

Cross training is your chance to hit your entire body, from both an aerobic (cardiovascular exercise) and anaerobic (weight training) approach! You can then rest for 1-2 complete days without worrying about overtaxing your central nervous system. No matter what your goal may be, cross training workouts will give your system an overall level of muscle mass and strength that isn’t provided with most other workout protocols.

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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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Bodybuilding Workouts

Bodybuilding Workouts - Find What Works


Bodybuilding workouts - just the words are enough to make some people droop with fatigue. Not because the workouts themselves are so difficult, but because of the sheer tedium sometimes associated with bodybuilding workouts. In fact, this is one of the most commonly cited problems with exercise routines of all kinds - the routine that turns into drudgery. But what can you do?

bodybuilding workouts

There's no doubt that some exercises are just going to be necessary. And there's going to be some amount of routine in your bodybuilding workouts. But there is also some room to make your time more enjoyable.

Start by thinking back to the reason that you started bodybuilding workouts in the first place. Were you just out of shape? Had you seen some photos or a live competition that prompted you to start your program? Whatever it was that first sparked your interest should continue to play a role in your bodybuilding workouts. It's said that a famous writer posted his bills on the wall above his desk to remind himself that he'd rather write than to go get some other job in order to meet those obligations. The same concept can work for you.

If you have photos of yourself along your path to an excellent body, post those photos. If you're inspired by others who have achieved incredible results, posters and photos of those people near your exercise area may be a good incentive to keep up the work. Make a list of goals that you hope to accomplish from your bodybuilding workouts. It may be as simple as "walk the dog without getting winded" or as detailed as "win the Muscle Monster Man of the Century Competition." Keep at least some of the goals realistic so that you can check them off as you get there.

Music or television may be a good way to make bodybuilding workouts more fun. You might find a partner to workout with (this may also keep you honest in honoring your bodybuilding workout commitments).

It's only natural to get bored with routines that no longer hold your interest. Finding ways to keep your bodybuilding workouts fun and exciting will help you stay with your program, even when results seem to be lagging.

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Bodybuilding Workouts to Gain Muscle Mass

bodybuilding workouts
People engage themselves in weightlifting training for reasons like, losing weight and body toning. However, there are those who embark on workouts otherwise known as body exercising to build their muscles. Others do not know the best workouts for building their body muscles so as a result, they drop pounds but those pounds come from losing muscle mass, which weighs more than fat. The good news is there are ways to maintain your current muscle mass while still losing weight.

You must perform the proper bodybuilding muscles in order to burn fat and not muscle. To focus on cardiovascular workouts, is what most fitness instructors and health advocates advise. It will help your heart and lungs get stronger so you can do more exercise without getting worn out and it's a good way to start. However, you need to add some weight training to that recipe at least 2 to 3 times a week. That way you'll be replenishing lost muscle and adding new muscle mass. This is good because muscle requires more calories than fat. If you have a lot of lean muscle mass in your body, your metabolism is going to increase which means you'll burn off more calories and lose weight. When you stop taking in calories your body would automatically start using up these stockpiles.

First, your body is going to convert your muscle mass into energy and that's going to slow your metabolism so you don't need as many calories in the first place which makes it harder for you to lose weight. A better plan is to gradually reduce your calorie intake and let your body adjust to the changes. For example, you might reduce your calories by 10% the first week, another 10% the second week, and so on. This prevents your body from going into starvation mode.

When you begin with your bodybuilding workouts, it would be prudent to begin with bigger lifting. Starting out this way will help the human body to produce what is known as the Human Growth Hormone. Not only is this good for the rest of your body, but it will also help your muscles to grow. It would be wise to stay away from the machines and just go for the free weights as they call for a greater amount of control than a machine would. As long as you do compound bodybuilding workouts, your arms will get the workout that they need.

As you are performing a sort of pulling action, which is to say rows or even pull ups, you're performing some great biceps workouts in the process. If you do arm bodybuilding workouts alone at first, then your compound workouts will not turn out very well. Make sure you do the standard arm workouts at the end. If you are finished with the big compound body building work outs, then it's time to move on to the bodybuilding biceps exercises to get big biceps. Hit your arms from as many angles as you can, but don't overdo it. You can do a standing curl to hit the middle portion of the biceps; a decline curl your biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point.
 
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