Encyclopedia
Bodybuilding is the process of developing
muscle fibres through the combination of
weight training, increased
caloric intake, and rest. Someone who engages in this activity is referred to as a
bodybuilder. As a sport, called
competitive bodybuilding, bodybuilders display their physiques to a panel of
judges, who assign points based on their
aesthetic appearance. Bodybuilding has contributed to the success of many public figures worldwide. Examples from North America include
Arnold Schwarzenegger and
Lou Ferrigno.
History
Early years
The "Early Years" of Bodybuilding is generally 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 named
Eugen Sandow, 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 thrilled seeing 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. He became so successful at it, he later created several businesses around his fame and was among the first to market products branded with his name alone. As he became more popular, he was credited with inventing and selling the first exercise equipment for the masses .
Sandow was a strong advocate of "the Grecian Ideal" . 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 he himself presented to the winner at the first contest
.
On 16 January, 1904, the first large-scale bodybuilding competition in America took place at
Madison Square Garden in
New York City. The winner was Al Treloar and he was declared "The Most Perfectly Developed Man in the World". Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later,
Thomas Edison made a film of Al Treloar's posing routine. Edison also made two films of Sandow a few years before, making him the man who made the first three motion pictures featuring a bodybuilder.
In the early
20th century,
Bernarr Macfadden and
Charles Atlas, continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America and the man who Charles Atlas credited with his success in his statement: "Everything that I know I learned from A. P. Swoboda".
Other important bodybuilders in the early history of bodybuilding prior to 1930 include: Earle Liederman , Seigmund Breitbart ,
Georg Hackenschmidt, George F. Jowett, Kyle Richards , Maxick , Monte Saldo, Launceston Elliot, Sig Klein, Sgt. Alfred Moss, Joe Nordquist, Lionel Strongfort , Gustav Fristensky , and Alan C. Mead, who became an impressive muscle champion despite the fact that he lost a leg in the Great War.
The "Golden Age"
The period of around 1940 to 1970 is often referred to as the "Golden Age" of bodybuilding because of changes in the aesthetic for more mass, as well as muscular symmetry and definition, which characterised the "early years". This was due in large part to the advent of
World War II, which inspired many young men to be bigger, stronger and more aggressive in their attitudes. This was accomplished by improved training techniques, better nutrition and more effective equipment. Several important publications came into being, as well, and new contests emerged as the popularity of the sport grew.
This period of bodybuilding was typified at
Muscle Beach in
Santa Monica, California,
US. Famous names in bodybuilding from this period included
Steve Reeves ,
Reg Park, John Grimek, Larry Scott, and Bill Pearl.
The rise in popularity of the Amateur Athletic Union added a bodybuilding competition to their existing weightlifting contest in 1939 - and the following year this competition was named AAU Mr. America. Around the mid-
1940s most bodybuilders became disgruntled with the AAU since they only allowed amateur competitors and they placed more focus on the Olympic sport of
weightlifting. This caused brothers Ben and
Joe Weider to form the
International Federation of BodyBuilders - which organised their competition IFBB Mr. America, which was open to professional athletes.
In 1950, another organisation, the National Amateur Bodybuilders Association started their NABBA Mr. Universe contest in the UK. Another major contest, Mr. Olympia was first held in 1965 - and this is currently the most prestigious title in bodybuilding.
Initially contests were for men only, but the NABBA added Miss Universe in 1965 and Ms. Olympia was started in 1980. See
Female bodybuilding history for more info.
1970s onwards
In the
1970s, bodybuilding had major publicity thanks to Arnold Schwarzenegger and the 1977 film
Pumping Iron. By this time the
IFBB dominated the sport and the AAU took a back seat.
The National Physique Committee was formed in 1981 by Jim Manion, who had just stepped down as chairman of the AAU Physique Committee. The NPC has gone on to become the most successful bodybuilding organization in the U.S., and is the amateur division of the
IFBB. The late 1980's and early 1990's saw the decline of AAU sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events.
This period also saw the rise of
anabolic steroids abused both in bodybuilding and many other sports. To combat this, and to be allowed to be an IOC member, the
IFBB introduced strict doping tests for both steroids and other banned substances.
In 1990, wrestling promotor
Vince McMahon announced he was forming a new bodybuilding organization, the
World Bodybuilding Federation . McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. McMahon signed 13 competitors to lucrative long-term contracts, something virtually unheard of in bodybuilding up until then. Most of the WBF competitors jumped ship from the
IFBB. In response to the WBF's formation, IFBB president Ben Weider blacklisted all the bodybuilders who had signed with the WBF. The IFBB also quietly stopped testing their athletes for
anabolic steroid use since it was difficult to compete thus with a new organization which did not test for steroids. In 1992, Vince McMahon instituted drug testing for WBF athletes because he and the WWF were under investigation by the federal government for alleged involvement in
anabolic steroid trafficking. The result was that the competitors in the 1992 WBF contest looked sub-par, according to some contemporary accounts. 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 , and the expense of paying multiple 6-figure contracts as well as producing two TV shows and a monthly magazine. However, the formation of the WBF had two positive effects for the IFBB athletes: it caused IFBB founder
Joe Weider to sign many of his top stars to contracts, and it caused the IFBB to raise prize money in its sanctioned contests. Joe Weider eventually offered to accept the WBF bodybuilders back into the IFBB for a fine of 10% of their former yearly WBF salary.
In the early 2000's, 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 some argue that bodybuilding is not a sport because the actual contest does not involve athletic effort. Also, some still have the misperception that bodybuilding necessarily involves the use of anabolic steroids, which are prohibited in Olympic competitions. Proponents argue that the posing routine requires skill and preparation, and bodybuilding should therefore be considered a sport.
In 2003,
Joe Weider sold Weider Publications to AMI, who owns
The National Enquirer. Ben Weider is still the president of the
IFBB. In 2004, contest promoter Wayne DeMilia broke ranks with the IFBB and AMI took over the promotion of the Mr. Olympia contest.
As of 2006, there has been more interest in the field of natural bodybuilding. In natural contests bodybuilders are routinely tested for illegal substances and are banned for any violations from future contests. 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.
Female Bodybuilding
In the 1970s women began to take part in bodybuilding competitions. Extremely popular at first, the interest in the competitive side of female bodybuilding has waned sharply in recent years even though more women than ever are training with weights. In recent years, the related areas of fitness and figure competition have gained in popularity, providing an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding.
Teenage Bodybuilding
Bodybuilding also has many competition categories for young entrants. There has been some controversy surrounding teenagers competing in bodybuilding, as critics argue the pressures for teens to resort to
steroid use is much higher, as their muscle development may not be fully matured yet. However, the sport does attract a fair amount of teenage competitors. It is a popular sport due to its emphasis on fitness.
Sport
For biographies of professional bodybuilders see list of professional bodybuilders and In competitive bodybuilding, bodybuilders aspire to develop and maintain an
aesthetically pleasing body and balanced physique. The competitors show off their bodies by performing a number of poses - bodybuilders spend time practicing their posing routine as this has a large effect on how they are judged.
A bodybuilder's size and shape are far more important than how much he or she can lift. The sport should therefore not be confused with strongman competition or
powerlifting, where the main point is on actual physical strength, or with
Olympic weightlifting, where the main point is equally split between strength and technique. Though superficially similar to the casual observer, the fields entail a different regimen of training, diet, and basic
motivation.
The main organisation that promotes, funds, and judges bodybuilding competition is the International Federation of BodyBuilders. They organise bodybuilding's most prestigious competition - Mr. Olympia.
Contest preparation
The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year and approximately 3-4 months from competition attempt to lose body fat . In doing this some muscle will be lost but the aim is to keep this to a minimum. There are many approaches used but most involve reducing calorie intake and increasing cardio, while monitoring body fat percentage.
In the week leading up to a contest, bodybuilders will begin increasing their
water intake so as to upregulate the systems in the body associated with water flushing. They will also increase their
sodium intake. At the same time they will decrease their carbohydrate consumption in an attempt to "carb deplete". The goal during this week is to deplete the muscles of
glycogen. Two days before the show, sodium intake is reduced by half, and then eliminated completely. The day before the show, water is removed from the diet, and diuretics may be introduced. At the same time carbohydrates are re-introduced into the diet to expand the muscles. This is typically known as "carb-loading." The end result is an ultra-lean bodybuilder with full hard muscles and a dry, vascular appearance.
Prior to performing on stage, bodybuilders will apply various products to their skin to improve their muscle definition - these include fake tan commonly called "pro tan" and various oils . They will also use weights to "pump up" by forcing blood to their muscles to improve size and vascularity.
Strategy
In order to achieve muscle growth , bodybuilders focus in three main lines of action:
Resistance weight training
Resistance weight training causes micro-tears to the muscles being trained; this is generally known as micro-trauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness . 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.
Nutrition
- See also List of nutrition related topics
The high levels of muscle growth and repair achieved by bodybuilders require a specialised diet. Generally speaking, bodybuilders require between 500 to 1000
Calories above their maintenance level of
food energy while attempting to increase lean body 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.
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 . This is thought to allow greater availability of nutrients, and may also assist with fat loss. This process is potentially a mechanism for increasing basal metabolic rate when compared to less frequent meals that have the same caloric sum, but this is disputed . However, frequent feeding is an effective method of controlling blood sugar levels, which in turn will have an effect on hunger, energy levels, and muscle growth.
After the weight lifting workout a recovery drink is necessary in order to fill the muscles glycogen stores and repair the microtears done to the muscle.
Carbohydrates
Having a large proportion of the diet come from
carbohydrates gives the body enough energy to deal with the rigours of training and recovery. Bodybuilders require polysaccharides, which release energy more slowly than simple sugars. This is important as simple sugars cause an
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 going towards muscle growth. However bodybuilders do ingest some simple sugars post-workout to replenish
glycogen stores within the muscle.
Protein
It is recommended that bodybuilders receive 1 to 2 grams of protein per pound per day of body weight to help the body recover and build. It is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal, and others recommending 1.5 or 2. There is much debate concerning the best type of protein to take. Meat, 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 the most popular brands of protein supplements, and is preferred by many bodybuilders because of its high biological value. It is believed that protein needs to be consumed frequently throughout the day; however, the most important times for bodybuilders to consume protein are within 45 minutes of a workout and before going to sleep.
Protein Timing
The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady. An important way to accomplish this goal, besides eating high quality foods, is to eat small multiple meals, . Since there is only a very small amount of amino acid in the bloodstream, to maintain an anabolic environment complete proteins must be eaten with every meal. It is the acute and large increase in the amount of amino acids in the blood that causes protein synthesis rates to increase as well as a decrease in protein breakdown.
Maintaining a positive nitrogen balance will prevent the body from dipping into its own muscle tissue to get nutrients it needs . This is why it is important to eat five to six protein-containing meals per day, , to maintain a positive nitrogen balance, .
Eating small evenly spaced meals containing low GI carbohydrates helps to stabilize insulin levels. It may also be easier on the digestive system. However, studies have shown that eating frequent smaller meals will not raise the metabolic rate, burn more calories, or result in less body fat storage.
Dietary supplements
The important role of nutrition in building muscle means bodybuilders may consume a wide variety of dietary supplements. Commonly used products include: essential
fatty acid;
amino acids;
vitamin and
mineral formulations;
glucosamine and/or
chondroitin;
MSM ; thermogenics and
creatine. These products are used in an effort to ensure adequate nutrition in an effort to gain additional size, though research on the effectiveness of the majority of such products remains to be seen.
Performance enhancing substances
Like most sports, some bodybuilders choose to use drugs to gain an advantage over results due to natural
hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding the use of
anabolic steroids and precursor substances such as prohormones are used in high level competitions. Most steroids allow the human body to be in a more anabolic state. Some negative side-effects accompany steroid abuse, such as
liver damage and a decline in the body's own testosterone production, which can cause
testicular atrophy and possible infertility.
Growth Hormone and
insulin are also used. GH is incredibly expensive compared to steroids, while insulin is very readily available yet fatal if misused. See Growth hormone treatment for bodybuilding.
Overtraining
Overtraining is generally regarded as one of the biggest and most common problems bodybuilders face. It 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 . Training at a high intensity too frequently also stimulates the
central nervous system too frequently, and can result in a hyper-adrenergic state that interferes with sleep patterns. 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 is an American [i] bodybuilding [i] magazine [i] founded by Joe Weider [i], now ...
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.
More commonly however, 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. The vast amount of overtraining that occurs in average bodybuilders however, is generally unplanned and completely unnecessary.
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.
See also
...
- Exercise machine
- Exercise physiology
- General Fitness Training
- Growth hormone treatment for bodybuilding
- Gym
- List of health and fitness magazines
- List of muscles of the human body
- Muscle
- Muscle dysmorphia
- Muscular system
References
External links
