Bodybuilding
Bodybuilding is the process of maximizing muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their aesthetic appearance. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.
Notable bodybuilders include Arnold Schwarzenegger, Lou Ferrigno and Franco Columbu.
History
Early years
Eugen Sandow
_-_Eugen_Sandow_(1867-1925).jpg)
The "Early Years" of Western Bodybuilding are considered to be the period between 1880 and 1930.
Bodybuilding did not really exist prior to the late 19th century, when it was promoted by a man from Prussia (Germany) named Eugen Sandow,[1] who is now generally referred to as "The Father of Modern Bodybuilding". He is credited as being a pioneer of the sport because he allowed an audience to enjoy viewing his physique in "muscle display performances". Although audiences were thrilled to see a well-developed physique, those men simply displayed their bodies as part of strength demonstrations or wrestling matches. Sandow had a stage show built around these displays through his manager, Florenz Ziegfeld. The Oscar winning 1936 musical film "The Great Ziegfeld", depicts this beginning of modern bodybuilding, when Sandow began to display his body for carnivals. The role of Sandow was played by actor Nat Pendleton.
Sandow became so successful at flexing and posing his physique, he later created several businesses around his fame and was among the first to market products branded with his name alone. He was credited with inventing and selling the first exercise equipment for the masses (machined dumbbells, spring pulleys and tension bands) and even his image was sold by the thousands in "cabinet cards" and other prints.
Sandow was a strong advocate of "the Grecian Ideal" (this was a standard where a mathematical "ideal" was set up and the "perfect physique" was close to the proportions of ancient Greek and Roman statues from classical times). This is how Sandow built his own physique and in the early years, men were judged by how closely they matched these "ideal" proportions. Sandow organised the first bodybuilding contest on 14 September 1901 called the "Great Competition" and held in the Royal Albert Hall, London, UK. Judged by himself, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a huge success and was sold out and hundreds of physical culture enthusiasts were turned away. The trophy presented to the winner was a bronze statue of Sandow himself sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham, England. The most prestigious bodybuilding contest today is the Mr. Olympia, and since 1977, the winner has been presented with the same bronze statue of Sandow that he himself presented to the winner at the first contest.Cite error: A <ref> tag is missing the closing </ref> (see the help page). However the U.S. Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the Controlled substance act (CSA).
World Bodybuilding Federation
Main article: World Bodybuilding Federation
In 1990, wrestling promoter Vince McMahon announced he was forming a new bodybuilding organization, the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. McMahon formally dissolved the WBF in July, 1992. Reasons for this probably included lack of income from the pay-per-view broadcasts of the WBF contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (which later became WBF Magazine), and the expense of paying multiple 6-figure contracts as well as producing two TV shows and a monthly magazine. S Saintus
Olympic sport discussion
In the early 2000s, the IFBB was attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and was attempting to get approved as a demonstration event at the Olympics which would hopefully lead to it being added as a full contest. This did not happen. Olympic recognition for bodybuilding remains controversial since many argue that bodybuilding is not a sport.[2]
Recent developments
In 2003, Joe Weider sold Weider Publications to AMI, which owns The National Enquirer. The position of president of the IFBB is vacant following the death of Ben Weider in October 2008. In 2004, contest promoter Wayne DeMilia broke ranks with the IFBB and AMI took over the promotion of the Mr. Olympia contest.
Areas
Professional bodybuilding
In the modern bodybuilding industry, "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from the IFBB. Professionals earn the right to compete in sanctioned competitions including the Arnold Classic and the Night of Champions. Placings at such competitions in turn earn them the right to compete at the Mr. Olympia; the title is considered to be the highest accolade in the professional bodybuilding field.
Natural bodybuilding
In natural contests bodybuilders are routinely tested for illegal substances and are banned for any violations from future contests. Testing can be done on urine samples, but in many cases a less expensive polygraph (lie detector) test is performed instead. What qualifies as an "illegal" substance, in the sense that it is prohibited by regulatory bodies, varies between natural federations, and does not necessarily include only substances that are illegal under the laws of the relevant jurisdiction. Illegal Anabolic steroids, Prohormone and Diuretics, under widespread use by professional bodybuilders, are generally banned by natural organizations. Natural bodybuilding organizations include NANBF (North American Natural Bodybuilding Federation), and the NPA (Natural Physique Association). Natural bodybuilders assert that their method is more focused on competition and a healthier lifestyle than other forms of bodybuilding.
Female bodybuilding
The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest - that is, the first contest where the entrants were judged solely on muscularity. [3] In 1980 the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for the sport of women's bodybuilding. McLish turned out to be very promotable, and inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. This film documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and Rachel McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.
In recent years, the related areas of fitness and figure competition have gained in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. Rachel McLish would resemble closely what is thought of today as a fitness and figure competition instead of what is now considered female bodybuilding.
Competition
In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing (by bodybuilding standards) body and balanced physique. The competitors show off their bodies by performing a number of posedowns - bodybuilders spend time practicing their posing as this has a large effect on how they are judged.
In contrast to strongman or powerlifting competitions where physical strength is important, or with Olympic weightlifting, where the main point is equally split between strength and technique, for bodybuilding competitions it is the, size, shape and symmetry that are the important factors during competition. The different types of competitions entail different training and dietary regimens.
Preparations
Cutting and bulking
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season") and approximately 3-4 months from competition attempt to lose body fat (referred to as "cutting") while minimizing the loss of muscle mass. Generally this involves reducing calorie intake and increasing aerobic exercise while monitoring body fat percentage.
The precise effectiveness of the cutting and bulking strategy is unknown, with only limited observational case studies on the subject. No studies involving precise hypercaloric feeding combined with resistance exercise have been conducted.
Many non-competitive bodybuilders choose not to adopt this strategy, as it often results in significant unwanted fat gain during the "bulking" phase (particularly for those who do not use anabolic steroids). While competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season," most ordinary people prefer to maintain an attractive physique year-round. Anecdotal evidence suggests that a proper training program combined with a modestly hypercaloric diet with proper macronutrient balance can produce steady gains in size and strength, while avoiding significant increases in body fat.
Pre-competition
In the week leading up to a contest, bodybuilders may decrease their consumption of water, sodium and carbohydrates, the former two to alter how water is retained by the body and the latter to reduce glycogen in the muscle. The day before the show, water is removed from the diet, and diuretics may be introduced, while carbohydrate loading to increase the size of the muscles through replenishment of their glycogen. The goal is to maximize leanness and increase the visibility of veins. The appearance of veins are further enhanced immediately before appearing on stage by darkening the skin through tanning products, applying oils to the skin to increase shine and some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step is the use of weights to fill the muscles with blood and further increase their size.
Muscular development
Bodybuilders use three main strategies to maximize muscle hypertrophy:
- Strength training through weights or elastic/hydraulic resistance
- Specialised nutrition, incorporating extra protein and supplements where necessary
- Adequate rest, including sleep and recuperation between workouts
- Water is very important during and after a workout to prevent dehydration.
Weight training
Main article: Weight training
Weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.[4]
Nutrition
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to support the protein and energy requirements needed to support their training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.[5]
Carbohydrates
Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Bodybuilders seek out low-glycemic polysaccharides and other slowly-digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat rather than muscle, and which can waste energy that should be directed towards muscle growth. However, bodybuilders frequently do ingest some quickly-digesting sugars (often in form of pure dextrose or maltodextrin) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.[6]
Protein
Protein is probably one of the most important parts of the diet for the bodybuilder to consider. Functional proteins such as motor proteins which include myosin, kinesin, and dynein generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[7] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[8][9][10][11] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[12] There is also some debate concerning the best type of protein to take. Chicken, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Bodybuilders usually require higher quality protein with a high BV rather than relying on protein such as soy, which is often avoided due to its claimed estrogenic properties.[13] Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially as phytoestrogens compete with this hormone for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates chemicals, hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[14][15]
Meals
Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve two purposes: to limit overindulging as well as increasing basal metabolic rate when compared to the traditional 3 meals a day. However, this has been debunked as the most reliable research using whole-body calorimetry and doubly-labeled water finds no metabolic advantage to eating more frequently.[16][17]
Dietary supplements
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[18] Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health and prevent potential nutrient deficiencies. Scientific consensus supports the effectiveness of only a small number of commercially available supplements when used by healthy, physically active adults[citation needed]. Creatine is probably the most widely used performance enhancing legal supplement. Creatine works by turning into creatine phosphate, which provides an extra phosphorus molecule in the regeneration of ATP. This will provide the body with more energy that lasts longer during short, intense bits of work like weight training.
Performance enhancing substances
Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Most of the substances require medical prescriptions to be accessed legally. Anabolic steroids cause muscle hypertrophy of both types (I and II) of muscle fibers caused likely by an increased synthesis of muscle proteins and are accompanied with undesired side effects including hepatotoxicity, gynecomastia, acne, male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy.[19][20][21] Other controlled substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly.
Rest
Although muscle stimulation occurs in the gym lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person. Additionally, many athletes find a daytime nap further increases their body's ability to build muscle. Some bodybuilders take several naps per day, during peak anabolic phases.
Overtraining
Overtraining refers to when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting apart workouts). Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[22] To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical.
It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.[23] However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.[24]
See also
- Amazon feminism
- Athletic training
- Body image
- Exercise equipment
- Exercise physiology
- Flex magazine
- Gold's Gym
- List of female bodybuilders
- List of health and fitness magazines
- List of male professional bodybuilders
- Muscle dysmorphia
- Muscle worship
- Muscular system
- Physical culture
- Physical fitness
- Sports medicine
- Sports nutrition
- Weight training equipment
References
- ^ Homepage "Sandow: Historic Photographs of Early Bodybuilders - The Sandow Museum: History of Bodybuilding - A Tribute to Eugen Sandow".
{{cite web}}: Check|url=value (help) - ^ Littman, Jean. "Bodybuilding And The Olympics: An Ongoing Controversy". Retrieved 2008-08-19.
{{cite web}}: Cite has empty unknown parameter:|coauthors=(help) - ^ Todd, Jan, "Bodybuilding", St. James Encyclopedia of Pop Culture, Gale Group, 1999
- ^ MacDougall JD, Elder GC, Sale DG, Moroz JR, Sutton JR (1980). "Effects of strength training and immobilization on human muscle fibres". European journal of applied physiology and occupational physiology. 43 (1): 25–34. doi:10.1007/BF00421352. PMID 7371625.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Manore, MM (March 1993). "Diet and exercise strategies of a world-class bodybuilder". Int J Sport Nutr. 3 (1). Dept. of Family Resources & Human Development, Arizona State University: 76–86. PMID 8499940.
{{cite journal}}: Unknown parameter|coauthors=ignored (|author=suggested) (help) - ^ Michael W. King, Michael. "Substrates for Gluconeogenesis". IU School of Medicine.
{{cite web}}: Cite has empty unknown parameter:|coauthors=(help) - ^ Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding. Sports Med. 2004;34(5):317-27. PMID 15107010
- ^ Protein: a guide to maximum muscle: confused? Let us separate the gristle from the meat, Samantha Heller, Men's Fitness, April 2004 http://www.findarticles.com/p/articles/mi_m1608/is_4_20/ai_n6002944
- ^ Bodybuilders & Protein Part 2, Tom Venuto http://www.bodybuildingforyou.com/articles-submit/tom-venuto/bodybuildiers-and-protein-2.htm
- ^ Protein Handbook for Beginners, Jeff Bahar, Bodybuilding.com http://www.bodybuilding.com/fun/protein8.htm
- ^ "Protein Cycling by Chris Aceto". Retrieved 2007-01-19.
- ^ Your nutrition problems solved; This month: pre- and postworkout nutrition, calculating protein intake and adding simple carbs FLEX Magazine, January 2005
- ^ Author L. Rea's Core Performance: Truth For Excellence In Physique & Performance -- Soy Proten Sucks! Article
- ^ http://www.maxmuscle.com/index.cfm?fa=article&doc_id=116&subcat=science Estrogens, Testosterone & Phytoestrogens By Mike Falcon
- ^ Eugene Shippen; William Fryer (1998). The testosterone syndrome: the critical factor for energy, health, and sexuality: reversing the male menopause. New York: M. Evans. ISBN 0-87131-829-6.
{{cite book}}: CS1 maint: multiple names: authors list (link) - ^ Bellisle F, McDevitt R, Prentice AM (1997). "Meal frequency and energy balance". Br. J. Nutr. 77 Suppl 1: S57–70. doi:10.1079/BJN19970104. PMID 9155494.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Taylor MA, Garrow JS (2001). "Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter". Int. J. Obes. Relat. Metab. Disord. 25 (4): 519–28. doi:10.1038/sj.ijo.0801572. PMID 11319656.
- ^ Philen RM, Ortiz DI, Auerbach SB, Falk H (1992). "Survey of advertising for nutritional supplements in health and bodybuilding magazines". JAMA. 268 (8): 1008–11. doi:10.1001/jama.268.8.1008. PMID 1501305.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Schroeder E, Vallejo A, Zheng L; et al. (2005). "Six-week improvements in muscle mass and strength during androgen therapy in older men". J Gerontol a Biol Sci Med Sci. 60 (12): 1586–92. PMID 16424293.
{{cite journal}}: Explicit use of et al. in:|author=(help)CS1 maint: multiple names: authors list (link) - ^ Grunfeld C, Kotler D, Dobs A, Glesby M, Bhasin S (2006). "Oxandrolone in the treatment of HIV-associated weight loss in men: a randomized, double-blind, placebo-controlled study". J Acquir Immune Defic Syndr. 41 (3): 304–14. doi:10.1097/01.qai.0000197546.56131.40. PMID 16540931.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Giorgi A, Weatherby R, Murphy P (1999). "Muscular strength, body composition and health responses to the use of testosterone enanthate: a double blind study". Journal of science and medicine in sport / Sports Medicine Australia. 2 (4): 341–55. PMID 10710012.
{{cite journal}}: CS1 maint: multiple names: authors list (link) - ^ Testosterone Nation - The Warrior Nerd: Overtraining or Under-eating? Part 1 by Lonnie Lowery, Ph.D. Article
- ^ Smith DJ (2003). "A framework for understanding the training process leading to elite performance". Sports medicine (Auckland, N.Z.). 33 (15): 1103–26. doi:10.2165/00007256-200333150-00003. PMID 14719980.
- ^ Testosterone Nation - The "Imperfect" Training Program. by Keats Snideman. Article