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Many bodybuilders and athletes that used to train bare foot decided to stop this procedure. There are several reasons for that.
Feet are highly complex structures. Foot defects are very common, and a defect affects how stresses placed on the feet are borne by the feet and the rest of the body. When forces on the feet are exaggerated by high-load activities such as heavy weight training, and running, the defects are magnified. While foot defects might not be the whole story behind foot, ankle, knee or back problems, they are contributing factors, perhaps major ones.
It is recommended to wear high quality shoes with molded internal soles, to compensate for any structural or postural instability in the feet, or, in the case of defect-free feet, to maintain that existing good condition over the long term. While orthopedic shoes with custom-made molded internal soles are the ideal, off-the-shelf shoes with molded internal soles are, in most cases, light years ahead of no support. You can get molded internal soles that can be slipped inside your regular footwear (but you may need to remove some of the existing soles to make room).
A change in footwear, or the insertion of high-quality molded soles into your existing footwear, will help greatly to keep you lifting intensively, heavily and free of injuries. It is also highly recommended to consult a podiatrist, preferably a sports podiatrist, or a chiropractor with training in orthotics, to get your feet checked out.
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.
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.
Generally egg whites are the best absorbing protein for humans and it represents one of the most assimilated food. A single egg (with the yolk removed) contains about 3g of high quality protein and about 16 calories. They also contain all eight of the essential amino acids, vitamins such as A, E, or Vitamin K, B12, riboflavin, and folic acid. All of these are very important to help not only enhance recovery but assist in the repair and grow of lean muscle tissue after it has been broken during the workout.
Most of protein powders, which are widely used by bodybuilders and athletes have among its ingredient egg albumen. In this case you are taking in egg whites. Liquid egg whites are 100% bio available in the body for around 4-5 hours and this fact also makes it very convenient and a great choice right before bed. Protein before bed that breaks down slowly as you sleep keeps your body anabolic so you don't waste away any muscle tissue during the periods of your sleep. Another good feature of liquid egg whites is that they are tasteless and odorless which allows you to use them in your protein shakes or as different ingredients. So, no matter your physique level or if you compete or not, egg whites should definitely be on your list of products to utilize.
The standing barbell curl couldn't be more basic for building the biceps. At first, you take a medium-wide grip (approximately shoulder-width) on the bar to hit the bicep directly, although later on you can vary the grip to the degree that you personally feel the greatest results. As with all exercises, start with a weight that becomes progressively more difficult to lift after about the fifth rep. This strain rams the blood into the biceps. Remember, this is a power-building as well as a muscle-building exercise so don't be afraid to handle the poundage. Only your forearms should move. Keep your elbows stationary. If you allow them to move, the deltoids will do the work and you will not get 100% bicep action.
Check out Bodybuilder Jay Cutler training his shoulders. Impressive Workout!
A typical approach to weight loss would be to recommend some fixed calorie level to everyone, although usually men and women are given different recommendations (i.e. 1200 and 1500-1800 cal/day for men and women respectively).
However that maintenance calorie requirements depends on both activity level and bodyweight. Telling men (whether he’s highly active and weighs 150 lbs or inactive and weighs 400 lbs) that they should eat the same number of calories for weight loss is either ignorance or just laziness or may be both.
Another typical approach would be to recommend that everyone reduce their daily caloric intake by anywhere from 500-1000 calories per day, depending on whether they want a 1 or 2 pound weight loss per week. That is, as the math and logic go, since one pound of fat contains 3,500 calories, if you eat 500 calories/day less, you will lose one pound of fat per week; 1000 calories per day less and you will lose two.
But again, the issue has to do with bodyweight, activity and maintenance calorie intakes. If a light female, who may have a maintenance requirement of about 1700 calories/day reduces her food intake by 500 calories, she’s at 1200. If she reduces her total food intake by 1000, he’s at 700 cal/day. This is not a lot of food. By the same token, a large male with a maintenance intake of 3500 calories is still at a rather hefty 3000 cal/day with a 500 cal/day reduction, and 2500 cal/day if he reduces 1000 calories. Basically, a flat daily caloric reduction doesn’t take into account the variance in estimated intake: lighter individuals end up taking a much larger drop (as a percentage of their maintenance) than heavier individuals.
Lower back pain is most commonly caused by either carrying too much weight or not being in the correct position to manage the load safely. The lower back region is very robust, so problems typically result from lifting a weight with poor posture.
Keeping your spine in its 'neutral' position is the key to avoiding injury, especially during activities such as running or weightlifting in which a lot of weight moves through your body regions.A back that is overarched or overflexed will fall.
For acute pain rest, ice and compression is the best strategy for the first 48 hours. Once the symptoms settle you can start building up your activity levels again as the pain allows. If they continue, though, see your doctor or a physiotherapist.
here you can see an example of exercise to prevent the usual lower back pain.
When it comes to building muscle the formula for success is simple. You select a weight, lift it a certain number of times, put it down, rest, then lift again. The lifting weights' part is crucial of course, but the period of time that you rest between sets can also have a dramatic impact on the effectiveness of your training session. In fact, rest is a training variable as important as sets, reps, weight and tempo in ensuring you hit your fitness target.
That's because the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of any given strength-training program, so it becomes crucial to keep in rhythm with the periodization of your workouts. Because when you lift weights, you do so to push your muscles out of their comfort zone because it's this stress that makes them stronger. But there is only so much work they can do before their energy stores become depleted, hampering their ability to perform additional reps with good form. By resting for a predetermined period you give your body time to resupply the muscle cells with fuel so they can do more lifting.
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Every movement begins with a muscle contraction, which pulls on a joint to move your skeleton. These muscle contractions can be categorized into one of three distinct types:
1. Concentric. During concentric contractions the muscle shortens while generating force. In general, concentric muscle actions are responsible for the 'lifting' part of an exercise, such as the biceps shortening as you lift a dumb-bell to shoulder height during a biceps curl.
2. Eccentric. During eccentric contractions - usually the 'lowering' part of an exercise - the muscle lengthens and is around ten per cent stronger than it is during concentric contractions. It is these heavy eccentric loads that cause the maximum amount of damage to your muscles. It's for this reason you should always lower a weight slowly and under control: not only does this minimize the risk of injury it also makes each rep more effective.
3. Isometric. During isometric contractions a muscle generates force without changing length. Examples include your entire abdominal region during a plank, or the muscles of the hand and wrist when you grip an object. Although research by NASA into preventing muscle mass breakdown found isometric contractions aren't as effective for building muscle mass as concentric and eccentric contractions, they should still form part of your workout, especially for abs and core work. But, isometric contractions can cause a rapid rise in blood pressure so should be avoided if you have a heart condition.
The GI’s importance relates to blood sugars affects on the hormone insulin, which is the primary hormonal mediator of fat storage, among the hundreds of functions of insulin.
Among its hundreds of different functions, the body uses the hormone insulin to control the amount of sugar (glucose) in the blood, help pull amino acids into the cells and turn on protein synthesis in lean tissues, and is directly linked to regulating body fat storage.
Problems with the body’s ability to regulate blood glucose appear if insulin does not properly bind to its receptors on the membranes of the cells or if, for other reasons the cells do not readily accept blood sugar.
As already indicated the general name for the failure of normal amounts of insulin to maintain blood sugar within acceptable levels is insulin resistance.
When insulin does not bring blood sugar down after meals, the body secretes higher amounts of insulin until serum glucose levels eventually fall. Not surprisingly, diets and nutrients, which reduce the amount of insulin required by the body, also appear reduce the tendency toward excessive weight gain, especially in insulin insensitive people.
Understanding the GI allows a person to keep a steady and predictable blood sugar level which can lead to possible improvements in body fat levels, energy levels, etc. For the diabetic (the original reason the GI was invented) it can mean the difference between life and death.
Sugar is the generalised name for a class of sweet-flavored substances used as food. They are carbohydrates and as this name implies, are composed of carbon, hydrogen and oxygen. There are various types of sugar derived from different sources. Simple sugars are called monosaccharides and include glucose, fructose and galactose. Sugars are found in the tissues of most plants but are only present in sufficient concentrations for efficient extraction in sugarcane and sugar beet.
In case of bodybuilders sugar is believed to be useful during the bulking phase, as it is easily stored and adds calories to foods. But in reality sugar can affect your health and slow your progress. Although it can bulk up quickly, it will have a negative effect in the cutting phase. It's best to limit the sugar intake and replace it with more useful natural nutrients.
Sugar represents an important source of energy. The carbohydrates we consume are broken down into a sugar called glucose. It is important to know that sugar is a crucial ingredient in weight-gainer shakes because it adds loads of calories. A diet with adequate carbs provides all the sugar the human body needs. The added sugar you get from sweet foods and beverages have the status of extra compound and are not really required.
While sugars has the ability to provide the insulin spike that helps speed protein and carbs to the muscles restoration process, the sugar itself is not really necessary. Bodybuilders who eat clean generally don't suffer as much deprivation during a cutting phase. One of the main tenets of clean eating is avoiding sucrose, or table sugar. That means getting all your sugar from fruits and other carbs will suffice to acquire the necessary amount for a human body.
2 Yams (and Sweet Potatoes)
3 Potatoes (White or Red)
4 Brown Rice
5 100% Whole Wheat and Whole Grain Products
6 Green Fibrous Vegetables: Broccoli, green beans, Asparagus, Lettuce, etc.
7 Fresh Fruits
8 Skim Milk & Nonfat Farm Products
9 Chicken Breast (and Turkey Breast)
10 Egg Whites
11 Fish and Shellfish
12 Lean Red Meat
When you're training hard you want to eat about an hour or two before your workouts and again immediately afterwards. Your snacks should include both carbs and protein to help restore glycogen levels in your muscles and repair muscle tissue. A post-workout snack might be a bagel with salmon and cream cheese, or a tuna and pasta salad.
For the rest of the day, eat small meals at regular intervals of two or three hours, with the aim of having some protein with every meal. This way you keep your glycogen levels topped up and prevent your body from breaking down and using the proteins that you need for muscle building.
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.