Bodybuilding is a form of
body modificationBody modification is the deliberate altering of the human body for any non-medical reason, such as aesthetics, sexual enhancement, a rite of passage, religious reasons, to display group membership or affiliation, to create body art, shock value, or self expression...
involving intensive
muscle hypertrophyMuscle hypertrophy is an increase in the size of muscle cells. It differs from muscle hyperplasia, which is the formation of new muscle cells.-Hypertrophy stimuli:A range of stimuli can increase the volume of muscle cells...
. An individual who engages in this activity is referred to as a bodybuilder. In competitive and
professional bodybuildingProfessional bodybuilding or pro bodybuilding is a term that is used in the sport of bodybuilding, and may refer to several different concepts.- Income :...
, bodybuilders display their physiques to a panel of
judgeA judge is a person who presides over court proceedings, either alone or as part of a panel of judges. The powers, functions, method of appointment, discipline, and training of judges vary widely across different jurisdictions. The judge is supposed to conduct the trial impartially and in an open...
s, who assign points based on their appearance. Bodybuilders prepare for competition through a combination of
fatIn histology, adipose tissue or body fat or fat depot or just fat is loose connective tissue composed of adipocytes. It is technically composed of roughly only 80% fat; fat in its solitary state exists in the liver and muscles. Adipose tissue is derived from lipoblasts...
loss,
oilAn oil is any substance that is liquid at ambient temperatures and does not mix with water but may mix with other oils and organic solvents. This general definition includes vegetable oils, volatile essential oils, petrochemical oils, and synthetic oils....
s, and
tanningSun tanning or simply tanning is the process whereby skin color is darkened or tanned. The process is most often a result of exposure to ultraviolet radiation from the sun or from artificial sources, such as a tanning bed, but can also be a result of windburn or reflected light...
(or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.
Some well-known bodybuilders include
Charles AtlasCharles Atlas, born Angelo Siciliano , was the developer of a bodybuilding method and its associated exercise program that was best known for a landmark advertising campaign featuring Atlas's name and likeness; it has been described as one of the longest-lasting and most memorable ad campaigns of all...
,
Steve ReevesStephen L. Reeves was an American bodybuilder and actor. At the peak of his career, he was the highest-paid actor in Europe.-Childhood:...
,
Reg ParkRoy "Reg" Park from Leeds in West Yorkshire, England, was a bodybuilder, businessman and film actor.-Biography:...
,
Arnold SchwarzeneggerArnold Alois Schwarzenegger is an Austrian-American former professional bodybuilder, actor, businessman, investor, and politician. Schwarzenegger served as the 38th Governor of California from 2003 until 2011....
, and
Lou FerrignoLouis Jude "Lou" Ferrigno is an American actor, fitness trainer/consultant, and retired professional bodybuilder. As a bodybuilder, Ferrigno won an IFBB Mr. America title and two consecutive IFBB Mr. Universe titles, and appeared in the bodybuilding documentary Pumping Iron...
. Currently,
IFBBIFBB can refer to:* Independent Family Brewers of Britain* International Federation of BodyBuilders...
professional bodybuilder Phil Heath from the United States holds the title of
Mr. OlympiaMr. Olympia is the title awarded to the winner of the professional men's bodybuilding contest at Joe Weider's Olympia Weekend - an international bodybuilding competition that is held annually by the International Federation of BodyBuilding & Fitness . Joe Weider created the contest to enable the...
. The winner of the annual Mr. Olympia contest is generally recognized as the world's top professional bodybuilder.
Early years
The "Early Years" of Western Bodybuilding are considered to be the period between 1880 and 1953.
Eugen Sandow
Bodybuilding did not really exist prior to the late 19th century, when it was promoted by
Eugen SandowEugen Sandow , born Friedrich Wilhelm Müller, was a Prussian pioneering bodybuilder in the 19th century and is often referred to as the "Father of Modern Bodybuilding".-Early life:...
of
KönigsbergKönigsberg was the capital of East Prussia from the Late Middle Ages until 1945 as well as the northernmost and easternmost German city with 286,666 inhabitants . Due to the multicultural society in and around the city, there are several local names for it...
,
PrussiaPrussia was a German kingdom and historic state originating out of the Duchy of Prussia and the Margraviate of Brandenburg. For centuries, the House of Hohenzollern ruled Prussia, successfully expanding its size by way of an unusually well-organized and effective army. Prussia shaped the history...
(now
KaliningradKaliningrad is a seaport and the administrative center of Kaliningrad Oblast, the Russian exclave between Poland and Lithuania on the Baltic Sea...
in
RussiaRussia or , officially known as both Russia and the Russian Federation , is a country in northern Eurasia. It is a federal semi-presidential republic, comprising 83 federal subjects...
) 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 ZiegfeldFlorenz Ziegfeld, Jr. , , was an American Broadway impresario, notable for his series of theatrical revues, the Ziegfeld Follies , inspired by the Folies Bergère of Paris. He also produced the musical Show Boat...
. The Oscar winning 1936
musical filmThe musical film is a film genre in which songs sung by the characters are interwoven into the narrative, sometimes accompanied by dancing. The songs usually advance the plot or develop the film's characters, though in some cases they serve merely as breaks in the storyline, often as elaborate...
The Great ZiegfeldThe Great Ziegfeld is a 1936 musical film produced by MGM. A fictionalized biography of Florenz Ziegfeld from his show business beginnings to his death, it showcases a series of spectacular musical productions. The film includes original music by Walter Donaldson and Irving Berlin...
, depicts this beginning of modern bodybuilding, when Sandow began to display his body for carnivals. The role of Sandow was played by actor
Nat PendletonNathaniel Greene "Nat" Pendleton was an American Olympic wrestler and film actor.-Early life:Pendleton was born in Davenport, Iowa to Adelaide E. and Nathaniel G. Pendleton. He studied at Columbia University where he began his wrestling career. He was twice Eastern Intercollegiate Wrestling...
.
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
dumbbellThe dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs .-History:...
s, spring
pulleyA pulley, also called a sheave or a drum, is a mechanism composed of a wheel on an axle or shaft that may have a groove between two flanges around its circumference. A rope, cable, belt, or chain usually runs over the wheel and inside the groove, if present...
s and tension bands) and even his image was sold by the thousands in "cabinet cards" and other prints.
Sandow was a perfect "gracilian" (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 - see
Golden MeanIn mathematics and the arts, two quantities are in the golden ratio if the ratio of the sum of the quantities to the larger quantity is equal to the ratio of the larger quantity to the smaller one. The golden ratio is an irrational mathematical constant, approximately 1.61803398874989...
). 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 September 14, 1901 called the "Great Competition" and held in the
Royal Albert HallThe Royal Albert Hall is a concert hall situated on the northern edge of the South Kensington area, in the City of Westminster, London, England, best known for holding the annual summer Proms concerts since 1941....
,
LondonLondon is the capital city of :England and the :United Kingdom, the largest metropolitan area in the United Kingdom, and the largest urban zone in the European Union by most measures. Located on the River Thames, London has been a major settlement for two millennia, its history going back to its...
,
UKThe United Kingdom of Great Britain and Northern IrelandIn the United Kingdom and Dependencies, other languages have been officially recognised as legitimate autochthonous languages under the European Charter for Regional or Minority Languages...
. Judged by himself, Sir Charles Lawes, and
Sir Arthur Conan DoyleSir Arthur Ignatius Conan Doyle DL was a Scottish physician and writer, most noted for his stories about the detective Sherlock Holmes, generally considered a milestone in the field of crime fiction, and for the adventures of Professor Challenger...
, 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. OlympiaMr. Olympia is the title awarded to the winner of the professional men's bodybuilding contest at Joe Weider's Olympia Weekend - an international bodybuilding competition that is held annually by the International Federation of BodyBuilding & Fitness . Joe Weider created the contest to enable the...
, 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.
First large-scale bodybuilding competition in America
On 16 January 1904, the first large-scale bodybuilding competition in America took place at
Madison Square GardenMadison Square Garden, often abbreviated as MSG and known colloquially as The Garden, is a multi-purpose indoor arena in the New York City borough of Manhattan and located at 8th Avenue, between 31st and 33rd Streets, situated on top of Pennsylvania Station.Opened on February 11, 1968, it is the...
in
New York CityNew York is the most populous city in the United States and the center of the New York Metropolitan Area, one of the most populous metropolitan areas in the world. New York exerts a significant impact upon global commerce, finance, media, art, fashion, research, technology, education, and...
. 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 EdisonThomas Alva Edison was an American inventor and businessman. He developed many devices that greatly influenced life around the world, including the phonograph, the motion picture camera, and a long-lasting, practical electric light bulb. In addition, he created the world’s first industrial...
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 MacfaddenBernarr Macfadden was an influential American proponent of physical culture, a combination of bodybuilding with nutritional and health theories...
and
Charles AtlasCharles Atlas, born Angelo Siciliano , was the developer of a bodybuilding method and its associated exercise program that was best known for a landmark advertising campaign featuring Atlas's name and likeness; it has been described as one of the longest-lasting and most memorable ad campaigns of all...
, continued to promote bodybuilding across the world.
Alois P. SwobodaAlois P. Swoboda was a Physical Culture mail-order instructor.Swoboda was born in Vienna on March 8, 1873, and immigrated to the U.S.A. in 1881 with his father, Adolf Swoboda. They settled in Omaha, Nebraska where he quickly found work in the local bathhouses. Mr...
was an early pioneer in America.
Notable early bodybuilders
Many other important bodybuilders in the early history of bodybuilding prior to 1930 include: Earle Liederman (writer of some of the earliest bodybuilding instruction books),
Zishe BreitbartSiegmund Breitbart , also known popularly as Zishe or Sische Breitbart , was a Polish-born circus performer, vaudeville strongman and Jewish folklore hero...
,
Georg HackenschmidtGeorg Karl Julius Hackenschmidt was an early 20th-century Estonian strongman and professional wrestler, and the first free-style heavyweight champion of the world. He launched his professional career in Russia and lived most of his life in London, England, where he gained the nickname of 'The...
, Emy Nkemena, George F. Jowett, Finn Hateral (a pioneer in the art of posing), Monte Saldo, Launceston Elliot, Sig Klein, Sgt. Alfred Moss, Joe Nordquist, Lionel Strongfort (Strongfortism), Gustav Fristensky (the Czech champion),
Ralph ParcautRalph Edward Parcaut was a professional wrestler in the early part of the 20th century. He served in the U.S. Marines in World War I and won gold medals at the A.E.F. Games in Germany following the War, and at the Inter-Allied Games held near Paris in 1919...
, a champion wrestler who also authored an early book on "physical culture," and Alan C. Mead, who became an impressive muscle champion despite the fact that he lost a leg in
World War IWorld War I , which was predominantly called the World War or the Great War from its occurrence until 1939, and the First World War or World War I thereafter, was a major war centred in Europe that began on 28 July 1914 and lasted until 11 November 1918...
.
1950s and 1960s
Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions joining the sport, and the simultaneous popularization of muscle training, most of all by
Charles AtlasCharles Atlas, born Angelo Siciliano , was the developer of a bodybuilding method and its associated exercise program that was best known for a landmark advertising campaign featuring Atlas's name and likeness; it has been described as one of the longest-lasting and most memorable ad campaigns of all...
, whose advertising in comic books and other publications encouraged many young men to undertake weight training to improve their physiques to resemble the comic books' muscular superheroes. Of notable athletes, US national and gymnastics champion and US Olympic weightlifting team competitor
John GrimekJohn Carroll Grimek is recognized as one of the world's greatest bodybuilders and weight lifters of the 1930s and 1940s.Grimek was born on June 17, 1910 in Perth Amboy, New Jersey, son of Slovak immigrants George and Maria Grimek.Besides his bodybuilding exploits, in which he was never defeated,...
and British strength athlete
Reg ParkRoy "Reg" Park from Leeds in West Yorkshire, England, was a bodybuilder, businessman and film actor.-Biography:...
as winners of newly created bodybuilding titles such as the
Mr. UniverseThe Universe Championships are an annual bodybuilding event organised by the National Amateur Bodybuilders Association . It has a number of competitions: NABBA Amateur Mr. Universe, Miss Figure, and Miss Toned Figure....
and
Mr. AmericaIFBB Mr. America was a bodybuilding contest organised by the International Federation of BodyBuilders . It was first held in 1949 and in direct competition with the AAU Mr. America...
competitions paved the way for others. Magazines such as
Strength & Health and
Muscular DevelopmentMuscular Development is an American fitness and bodybuilding magazine first published in 1964. It was founded by Bob HoffmanBob Hoffman - athlete, nutritionist, weightlifter, coach and philanthropist - was born on a farm in Tifton, Georgia on Nov 9th 1898. His family stock was good. Bob was never...
were accompanied by the fame of
Muscle BeachMuscle Beach refers to either Muscle Beach Venice, an area in Venice, California, on Ocean Front Walk two blocks north of Venice Boulevard or to Original Muscle Beach, two miles north of Venice, south of the Santa Monica Pier...
, in Santa Monica, California. The casting of some bodybuilders in movies was another major vehicle for the sport's popularization. Of bodybuilder-actors perhaps the most famous were
Steve ReevesStephen L. Reeves was an American bodybuilder and actor. At the peak of his career, he was the highest-paid actor in Europe.-Childhood:...
and Reg Park, who were featured in roles portraying
HerculesHercules is the Roman name for Greek demigod Heracles, son of Zeus , and the mortal Alcmene...
,
SamsonSamson, Shimshon ; Shamshoun or Sampson is the third to last of the Judges of the ancient Israelites mentioned in the Tanakh ....
and other legendary heroes.
Dave DraperDavid Draper bodybuilder, actor and author, nicknamed "The Blond Bomber."-Biography:Draper was born in Secaucus, New Jersey...
gained public fame through a role in
Don't Make WavesDon't Make Waves is a Metro-Goldwyn-Mayer sex farce which starred Tony Curtis, Claudia Cardinale, Dave Draper and Sharon Tate...
, and in appearances in television series such as the
Beverly Hillbillies and
The MonkeesThe Monkees are an American pop rock group. Assembled in Los Angeles in 1966 by Robert "Bob" Rafelson and Bert Schneider for the American television series The Monkees, which aired from 1966 to 1968, the musical acting quartet was composed of Americans Micky Dolenz, Michael Nesmith and Peter Tork,...
. Other rising stars in this period were Larry Scott,
Serge NubretSerge Nubret was a French professional bodybuilder, bodybuilding federation leader, movie actor and author. Serge was awarded many bodybuilding titles, including Mr. Europe , Mr. Universe and WBBG Pro. Mr. World...
, and
Sergio OlivaSergio Oliva is a bodybuilder known as "The Myth". This sobriquet was given to him by bodybuilder/writer Rick Wayne. Wayne had begun calling Oliva "The Myth" ""....
. The gym equipment and training supplement industries founded by
Joe WeiderJosef E. "Joe" Weider is co-founder of the International Federation of BodyBuilders along with brother Ben Weider and creator of the Mr. Olympia, the Ms. Olympia, and the now-defunct Masters Olympia bodybuilding contests...
were complemented by the growth of the International Federation of BodyBuilding & Fitness (IFBB), which was co-founded by Joe and his brother
BenBenjamin "Ben" Weider, was the co-founder of the International Federation of BodyBuilding & Fitness along with brother Joe Weider...
. The IFBB eventually displaced the
Amateur Athletic UnionThe Amateur Athletic Union is one of the largest non-profit volunteer sports organizations in the United States. A multi-sport organization, the AAU is dedicated exclusively to the promotion and development of amateur sports and physical fitness programs.-History:The AAU was founded in 1888 to...
's Mr. Universe titles and also that of NABBA, the
National Amateur Bodybuilders AssociationThe National Amateur Bodybuilders Association is an organisation founded in 1950 to promote bodybuilding, originally just for the United Kingdom. The first contest it organised was the NABBA Mr. Universe which was held on 24 June 1950 and won by Steve Reeves...
as the most important and notable contests.
New organizations
In the 1970s, bodybuilding had major publicity thanks to
Arnold SchwarzeneggerArnold Alois Schwarzenegger is an Austrian-American former professional bodybuilder, actor, businessman, investor, and politician. Schwarzenegger served as the 38th Governor of California from 2003 until 2011....
and others in the 1977 film
Pumping IronPumping Iron is a 1977 docudrama about the world of bodybuilding, focusing on the 1975 IFBB Mr. Universe and Mr. Olympia competitions and the 100 days leading up to them. The film was inspired by a book of the same name, written by Charles Gaines and George Butler...
. By this time the International Federation of BodyBuilding & Fitness (IFBB) dominated the sport and the
Amateur Athletic UnionThe Amateur Athletic Union is one of the largest non-profit volunteer sports organizations in the United States. A multi-sport organization, the AAU is dedicated exclusively to the promotion and development of amateur sports and physical fitness programs.-History:The AAU was founded in 1888 to...
(AAU) took a back seat.
The
National Physique CommitteeThe National Physique Committee is the largest amateur bodybuilding organization in the United States. Amateur bodybuilders compete in various competitions from local to national competitions sanctioned by the NPC...
(NPC) 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 in the United States. The late 1980s and early 1990s saw the decline of AAU sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events.
Rise of anabolic steroids
This period also saw the rise of
anabolic steroidAnabolic steroids, technically known as anabolic-androgen steroids or colloquially simply as "steroids", are drugs that mimic the effects of testosterone and dihydrotestosterone in the body. They increase protein synthesis within cells, which results in the buildup of cellular tissue ,...
s used both in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with
Arnold SchwarzeneggerArnold Alois Schwarzenegger is an Austrian-American former professional bodybuilder, actor, businessman, investor, and politician. Schwarzenegger served as the 38th Governor of California from 2003 until 2011....
,
Sergio OlivaSergio Oliva is a bodybuilder known as "The Myth". This sobriquet was given to him by bodybuilder/writer Rick Wayne. Wayne had begun calling Oliva "The Myth" ""....
and
Lou FerrignoLouis Jude "Lou" Ferrigno is an American actor, fitness trainer/consultant, and retired professional bodybuilder. As a bodybuilder, Ferrigno won an IFBB Mr. America title and two consecutive IFBB Mr. Universe titles, and appeared in the bodybuilding documentary Pumping Iron...
in the late 1960s and early 1970s and continuing in the 1980s, 1990s and 2000s with
Lee HaneyLee Haney , is a former American IFBB professional bodybuilder most famous for being the current joint record holder, along with Ronnie Coleman, for winning the most Mr...
,
Dorian YatesDorian Andrew Mientjez Yates , is an English professional bodybuilder, winning the Mr. Olympia title six consecutive times beginning in 1992. He is fourth on the list of most Olympias won, and out of the seven in which he competed, he won six and placed second in his debut...
,
Ronnie ColemanRonnie Dean "Big Ron" Coleman is an American professional bodybuilder who holds the record of eight straight wins as Mr. Olympia, a record career total that he shares with Lee Haney.-Biography:...
and
Markus RuhlMarkus Rühl is an IFBB professional bodybuilder. Rühl began training at the age of 19 following a doctor's recommendation after sustaining a knee injury while playing soccer. At 120 lb., Rühl began training hard six days a week until deciding to compete on a professional level four years later...
. Also the emergence of bodybuilders such as
Greg KovacsGregory Mark Kovacs was a Canadian IFBB professional bodybuilder. According to Canadian bodybuilding publication, Muscle Insider, Kovacs retired from competitive bodybuilding in 2005 to start his own business and coach competitive athletes.-Early life:Kovacs was raised in Fonthill, Ontario, Canada...
,
Paul DeMayoPaul DeMayo was a former IFBB professional bodybuilder.Paul DeMayo was nicknamed "Quadzilla" for the size of his quadriceps. Born in California, United States and raised in suburban Boston, DeMayo first competed in bodybuilding when he placed 1st in the Teenage Massachusetts State championships...
and Victor Richards who, while not being particularly successful at the pro level, attained mass and size at levels that were not seen previously.
To combat this, and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s the use of anabolic steroids was openly discussed partly due to the fact they were legal. However the U.S. Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the
Controlled substance actThe Controlled Substances Act was enacted into law by the Congress of the United States as Title II of the Comprehensive Drug Abuse Prevention and Control Act of 1970. The CSA is the federal U.S. drug policy under which the manufacture, importation, possession, use and distribution of certain...
(CSA). Similarly in Canada, steroids were added to the
Criminal Code of CanadaThe Criminal Code or Code criminel is a law that codifies most criminal offences and procedures in Canada. Its official long title is "An Act respecting the criminal law"...
as a Class IV controlled substance (that class was created expressly for steroids).
World Bodybuilding Federation
In 1990, wrestling promoter
Vince McMahonVincent Kennedy "Vince" McMahon is an American professional wrestling promoter, announcer, commentator, film producer, actor and former occasional professional wrestler. McMahon is the current Chairman, CEO and Chairman of the Executive Committee of professional wrestling promotion WWE...
announced he was forming a new bodybuilding organization, the
World Bodybuilding FederationThe World Bodybuilding Federation was a bodybuilding organization founded in 1990 by Vince McMahon that lasted until 1992. It was a subsidiary of Titan Sports which owned and operated the World Wrestling Federation.-Creation:...
(WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large, with the same athletes competing; the most notable winner and first WBF champion was
Gary StrydomGary Strydom is an American IFBB professionalbodybuilder. He is notable as being the only person to win a Championship title under Vince McMahon's now defunct World Bodybuilding Federation. After the fall of the WBF Strydom decided to take a long break from competing in the mid 1990s...
. 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.
Olympic sport discussion
In the early 2000s, the IFBB was attempting to make bodybuilding an
OlympicThe Olympic Games is a major international event featuring summer and winter sports, in which thousands of athletes participate in a variety of competitions. The Olympic Games have come to be regarded as the world’s foremost sports competition where more than 200 nations participate...
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.
Recent developments
In 2003,
Joe WeiderJosef E. "Joe" Weider is co-founder of the International Federation of BodyBuilders along with brother Ben Weider and creator of the Mr. Olympia, the Ms. Olympia, and the now-defunct Masters Olympia bodybuilding contests...
sold Weider Publications to AMI, which owns
The National EnquirerThe National Enquirer is an American supermarket tabloid now published by American Media Inc . Founded in 1926, the tabloid has gone through a variety of changes over the years....
. The position of president of the IFBB was filled by Rafael Santonja following the death of
Ben WeiderBenjamin "Ben" Weider, was the co-founder of the International Federation of BodyBuilding & Fitness along with brother Joe 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. Other professional contests emerged in this period, most notably the
Arnold ClassicThe Arnold Classic, renamed Arnold Fitness Weekend, is an annual bodybuilding competition, named after Arnold Schwarzenegger. It takes place in late February or early March in Columbus, Ohio, United States.-History:...
and
Night of ChampionsNight of Champions is a bodybuilding contest held every year in New York City, USA. It began in 1978 and is considered one of the top professional bodybuilding events, with the top five finalists qualifying for the Mr. Olympia contest....
but also the European Grand Prix of Bodybuilding. Also with the growth of consumer lifestyles in Europe and especially in Eastern Europe following the collapse of the
Soviet UnionThe Soviet Union , officially the Union of Soviet Socialist Republics , was a constitutionally socialist state that existed in Eurasia between 1922 and 1991....
saw whole new populations of bodybuilders emerge from those areas.
Professional bodybuilding
In the modern bodybuilding industry, "
professionalProfessional bodybuilding or pro bodybuilding is a term that is used in the sport of bodybuilding, and may refer to several different concepts.- Income :...
" 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 New York Pro (formerly the Night of Champions). Placings at such competitions in turn earn them the right to compete at the
Mr. OlympiaMr. Olympia is the title awarded to the winner of the professional men's bodybuilding contest at Joe Weider's Olympia Weekend - an international bodybuilding competition that is held annually by the International Federation of BodyBuilding & Fitness . Joe Weider created the contest to enable the...
; the title is considered to be the highest accolade in the professional bodybuilding field. Steroid testing in these competitions is generally never done.
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,
ProhormoneA prohormone is a substance that is a precursor to a hormone, usually having minimal hormonal effect by itself. The term has been used in medical science since the middle of the 20th century. The primary function of a prohormone is to enhance the strength of the hormone that already occurs in the...
and
DiureticA diuretic provides a means of forced diuresis which elevates the rate of urination. There are several categories of diuretics. All diuretics increase the excretion of water from bodies, although each class does so in a distinct way.- Medical uses :...
s,
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. In 1980 the first
Ms. OlympiaMs. Olympia is the title given to the winner of the women's bodybuilding portion of Joe Weider's Olympia Weekend - an international bodybuilding competition that is held annually by the International Federation of BodyBuilders . It was first held in 1980, and since 2000 it has been held at the same...
(initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was
Rachel McLishRachel McLish née Raquel Livia Elizondo is an American female bodybuilding champion, actress and author.-Early life and education:...
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 inspired many future competitors to start training and competing. In 1985, a movie called
Pumping Iron II: The WomenPumping Iron II: The Women is a documentary film about female bodybuilding, focusing on several women as they prepare for and compete in the 1983 Caesars World Cup....
was released. This film documented the preparation of several women for the 1983
Caesars PalaceCaesars Palace is a luxury hotel and casino located on the Las Vegas Strip in Paradise, Nevada, an unincorporated township in Clark County, Nevada, United States in the Las Vegas metropolitan area. Caesars Palace is owned and operated by Caesars Entertainment Corp....
World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap,
Bev FrancisBev Francis is a retired powerlifter and female bodybuilder from Australia, where she was a national shot put champion. She is also a writer, body building judge and owns a gym in Syosset, New York, in the United States where she now lives.-Early life and education:Francis was born 15 February...
, and Rachel McLish. At the time, Francis was actually a
powerlifterPowerlifting is a strength sport. It resembles the sport of Olympic weightlifting, as both disciplines involve lifting weights in three attempts. Powerlifting evolved from a sport known as 'odd lifts' which followed the same three attempt format but used a wide variety of events akin to Strongman...
, 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 competitionFitness and Figure competition is a class of physique-exhibition events for women. While bearing a close resemblance to female bodybuilding, they emphasizes muscle tone over muscle size.-Overview:...
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 closely resemble what is thought of today as a fitness and figure competitor instead of what is now considered a female bodybuilder. Fitness competitions also have a gymnastic element to them.
Competition
In competitive bodybuilding, bodybuilders aspire to develop and maintain an
aestheticallyAesthetics is a branch of philosophy dealing with the nature of beauty, art, and taste, and with the creation and appreciation of beauty. It is more scientifically defined as the study of sensory or sensori-emotional values, sometimes called judgments of sentiment and taste...
pleasing body and balanced physique. In prejudging, competitors do a series of mandatory poses - the front lat spread, the rear lat spread, the front double biceps, the back double biceps, the side chest, the side triceps, the most muscular (men only), and the thigh-abdominal pose. Each competitor also performs a routine to display the physique. A
posedownA posedown is the term commonly used to describe a period during bodybuilding contests when contestants pull a variety of poses to demonstrate their physique and muscular development, often including all contestants on stage together attempting to 'out do' their fellow competitors.A common or...
is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders spend time practicing their posing, since they are judged on it.
In contrast to
strongmanIn the 19th century, the term strongman referred to an exhibitor of strength or circus performers of similar ilk who displayed feats of strength such as the bent press , supporting large amounts of...
or
powerliftingPowerlifting is a strength sport. It resembles the sport of Olympic weightlifting, as both disciplines involve lifting weights in three attempts. Powerlifting evolved from a sport known as 'odd lifts' which followed the same three attempt format but used a wide variety of events akin to Strongman...
competitions where
physical strengthPhysical strength is the ability of a person or animal to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training.-Overview:...
is important, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.
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 12–14 weeks from competition attempt to lose
body fatIn histology, adipose tissue or body fat or fat depot or just fat is loose connective tissue composed of adipocytes. It is technically composed of roughly only 80% fat; fat in its solitary state exists in the liver and muscles. Adipose tissue is derived from lipoblasts...
(referred to as "cutting") while minimizing the loss of muscle mass. Generally this involves reducing calorie intake and increasing
aerobic exerciseAerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
while monitoring
body fat percentageA person's body mass percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than...
.
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.
Clean Bulking
Many non-competitive bodybuilders choose not to adopt the conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. This is the method preferred by non-competitive bodybuilders. While competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season", most people prefer to maintain an attractive physique year-round. Anecdotal evidence suggests that a proper weight training and cardio 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
waterWater is a chemical substance with the chemical formula H2O. A water molecule contains one oxygen and two hydrogen atoms connected by covalent bonds. Water is a liquid at ambient conditions, but it often co-exists on Earth with its solid state, ice, and gaseous state . Water also exists in a...
,
sodiumSodium is a chemical element with the symbol Na and atomic number 11. It is a soft, silvery-white, highly reactive metal and is a member of the alkali metals; its only stable isotope is 23Na. It is an abundant element that exists in numerous minerals, most commonly as sodium chloride...
and
carbohydrateA carbohydrate is an organic compound with the empirical formula ; that is, consists only of carbon, hydrogen, and oxygen, with a hydrogen:oxygen atom ratio of 2:1 . However, there are exceptions to this. One common example would be deoxyribose, a component of DNA, which has the empirical...
s, the former two to alter how water is retained by the body and the latter to reduce
glycogenGlycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue...
in the muscle. The day before the show, water is removed from the diet, and
diureticA diuretic provides a means of forced diuresis which elevates the rate of urination. There are several categories of diuretics. All diuretics increase the excretion of water from bodies, although each class does so in a distinct way.- Medical uses :...
s may be introduced, while
carbohydrate loadingCarbohydrate loading, commonly referred to as carbo-loading or carb-loading, is a strategy used by endurance athletes, such as marathon runners, to maximize the storage of glycogen in the muscles....
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 is further enhanced immediately before appearing on stage by darkening the skin through
tanning productsSunless tanning Sunless tanning Sunless tanning (also known as UV-free tanning, self tanning, spray tanning (when applied topical, or fake tanning) refers to the application of chemicals to the skin to produce an effect similar in appearance to a suntan...
, applying oils to the skin to increase shine. 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.
Muscle growth
Bodybuilders use three main strategies to maximize muscle hypertrophy:
- Strength training
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction...
through weights or elastic/hydraulic resistanceResistance training has two different meanings. A broader meaning that refers to any training that uses a resistance to the force of muscular contraction , and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide...
- Specialized nutrition
Nutrition is the provision, to cells and organisms, of the materials necessary to support life. Many common health problems can be prevented or alleviated with a healthy diet....
, incorporating extra proteinProteins are biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function. A polypeptide is a single linear polymer chain of amino acids bonded together by peptide bonds between the carboxyl and amino groups of...
and supplements where necessary
- Adequate rest, including sleep and recuperation between workouts
Weight training
Weight trainingWeight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
causes micro-tears to the muscles being trained; this is generally known as
microtraumaMicrotrauma is the general term given to small injuries to the body.Microtrauma can include the microtearing of muscle fibres, the sheath around the muscle and the connective tissue. It can also include stress to the tendons, and to the bones . It is unknown whether or not the ligaments adapt like...
. These micro-tears in the muscle contribute to the soreness felt after exercise, called
delayed onset muscle sorenessDelayed onset muscle soreness , also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. It is caused by eccentric exercise...
(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.
Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight. In either case, there is an increase in size and strength of the muscles (compared to if that same individual does not lift weights at all). However, the emphasis is different.
Many trainees like to cycle between the two methods in order to prevent the body from adapting (maintaining a progressive overload), possibly emphasizing whichever method more suits their goals. I.e, a bodybuilder will use sarcoplasmic hypertrophy most of the time, but may change to myofibrillar hypertrophy temporarily in order to move past a plateau.
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 provide 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.
Carbohydrates
CarbohydrateA carbohydrate is an organic compound with the empirical formula ; that is, consists only of carbon, hydrogen, and oxygen, with a hydrogen:oxygen atom ratio of 2:1 . However, there are exceptions to this. One common example would be deoxyribose, a component of DNA, which has the empirical...
s play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of
insulinInsulin is a hormone central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle....
, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis. Insulin has steroid-like effects in terms of muscle gains. It is impossible to promote protein synthesis without the existence of insulin, and which means without carbohydrates, it is impossible to add muscle mass. Bodybuilders seek out
low-glycemicThe glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more...
polysaccharidePolysaccharides are long carbohydrate molecules, of repeated monomer units joined together by glycosidic bonds. They range in structure from linear to highly branched. Polysaccharides are often quite heterogeneous, containing slight modifications of the repeating unit. Depending on the structure,...
s and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-
glycemicThe glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more...
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. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure
dextroseGlucose is a simple sugar and an important carbohydrate in biology. Cells use it as the primary source of energy and a metabolic intermediate...
or
maltodextrinMaltodextrin is a polysaccharide that is used as a food additive. It is produced from starch by partial hydrolysis and is usually found as a creamy-white hygroscopic spraydried powder. Maltodextrin is easily digestible, being absorbed as rapidly as glucose, and might be either moderately sweet or...
) after a workout. This may help to replenish
glycogenGlycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue...
stores within the muscle, and to stimulate muscle protein synthesis.
Protein
The motor proteins
actinActin is a globular, roughly 42-kDa moonlighting protein found in all eukaryotic cells where it may be present at concentrations of over 100 μM. It is also one of the most highly-conserved proteins, differing by no more than 20% in species as diverse as algae and humans...
and
myosinMyosins comprise a family of ATP-dependent motor proteins and are best known for their role in muscle contraction and their involvement in a wide range of other eukaryotic motility processes. They are responsible for actin-based motility. The term was originally used to describe a group of similar...
generate the forces exerted by contracting
muscleMuscle is a contractile tissue of animals and is derived from the mesodermal layer of embryonic germ cells. Muscle cells contain contractile filaments that move past each other and change the size of the cell. They are classified as skeletal, cardiac, or smooth muscles. Their function is to...
s. 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. This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more. It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep. There is also some debate concerning the best type of protein to take. Chicken, turkey, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils.
CaseinCasein is the name for a family of related phosphoprotein proteins . These proteins are commonly found in mammalian milk, making up 80% of the proteins in cow milk and between 60% and 65% of the proteins in human milk....
or
wheyWhey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties; however, human data is lacking...
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)Biological value is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism's body. It summarises how readily the broken down protein can be used in protein synthesis in the cells of the organism. Proteins are the major source of...
and quick absorption rates. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or
phytoestrogensPhytoestrogens are plant-derived xenoestrogens functioning as the primary female sex hormone not generated within the endocrine system but consumed by eating phytoestrogonic plants...
can be used beneficially, as phytoestrogens compete with estrogens 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.
CortisolCortisol is a steroid hormone, more specifically a glucocorticoid, produced by the adrenal gland. It is released in response to stress and a low level of blood glucocorticoids. Its primary functions are to increase blood sugar through gluconeogenesis; suppress the immune system; and aid in fat,...
decreases amino acid uptake by muscle, and inhibits protein synthesis.
Meals
Bodybuilders often split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (e.g. every 2 to 3 hours). This method can serve two purposes: to limit overindulging in the cutting phase, and to physically allow for the consumption of large volumes of food during the bulking phase. Contrary to popular belief, eating more frequently does not increase basal metabolic rate when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the
thermic effect of foodThermic effect of food , or TEF in shorthand, is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use. It is one of the components of metabolism along with the resting metabolic rate, and the exercise component...
, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.
Dietary supplements
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements. Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.
Performance enhancing substances
Often bodybuilders use drugs such as anabolic steroids and precursor substances such as
prohormoneA prohormone is a substance that is a precursor to a hormone, usually having minimal hormonal effect by itself. The term has been used in medical science since the middle of the 20th century. The primary function of a prohormone is to enhance the strength of the hormone that already occurs in the...
s to increase
muscle hypertrophyMuscle hypertrophy is an increase in the size of muscle cells. It differs from muscle hyperplasia, which is the formation of new muscle cells.-Hypertrophy stimuli:A range of stimuli can increase the volume of muscle cells...
. Anabolic steroids cause muscle
hypertrophyHypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component cells. It should be distinguished from hyperplasia, in which the cells remain approximately the same size but increase in number...
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
hepatotoxicityHepatotoxicity implies chemical-driven liver damage.The liver plays a central role in transforming and clearing chemicals and is susceptible to the toxicity from these agents. Certain medicinal agents, when taken in overdoses and sometimes even when introduced within therapeutic ranges, may injure...
,
gynecomastiaGynecomastia or Gynaecomastia, , is the abnormal development of large mammary glands in males resulting in breast enlargement. The term comes from the Greek γυνή gyné meaning "woman" and μαστός mastós meaning "breast"...
,
acneAcne is a general term used for acneiform eruptions. It is usually used as a synonym for acne vulgaris, but may also refer to:*Acne aestivalis*Acne conglobata*Acne cosmetica*Acne fulminans*Acne keloidalis nuchae*Acne mechanica...
, male pattern baldness and a decline in the body's own testosterone production, which can cause
testicular atrophyTesticular atrophy is a medical condition in which the male reproductive organs diminish in size and may be accompanied by loss of function. This does not refer to temporary changes, such as those brought on by cold.Some medications can cause testicular atrophy...
. Other performance enhancing substances used by competitive bodybuilders include
human growth hormoneGrowth hormone treatment refers to the use of growth hormone in medical treatment. Growth hormone is a peptide hormone secreted by the pituitary gland that stimulates growth and cell reproduction. In the past, growth hormone was extracted from human pituitary glands. GH is now produced by...
(HGH), which can cause
acromegalyAcromegaly is a syndrome that results when the anterior pituitary gland produces excess growth hormone after epiphyseal plate closure at puberty...
.
Rest
Although muscle stimulation occurs in the
gymThe word γυμνάσιον was used in Ancient Greece, that mean a locality for both physical and intellectual education of young men...
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 and during catabolic phases.
Overtraining
Overtraining occurs 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 systemThe central nervous system is the part of the nervous system that integrates the information that it receives from, and coordinates the activity of, all parts of the bodies of bilaterian animals—that is, all multicellular animals except sponges and radially symmetric animals such as jellyfish...
(CNS) 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 & FitnessMuscle & Fitness is an American bodybuilding magazine founded by Joe Weider, but now published by American Media, Inc.-History:Muscle & Fitness has a more mainstream focus than its companion publication, Flex...
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. However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.
Non muscle-developing methods
Some bodybuilders, particularly at professional level, inject substances such as "site enhancement oil", commonly known as synthol, to mimic the appearance of developed muscle where it may otherwise be disproportionate or lagging. This is known as "fluffing". Synthol is 85% oil, 7.5% lidocain, and 7.5% alcohol. It is not restricted, as it is ostensibly sold for topical use only, and many brands are available on the internet. The use of injected oil to enhance muscle appearance had previously been used in the late 19th century before being abandoned due to health risks such as
sclerosing lipogranulomaSclerosing lipogranuloma is a skin condition characterized by a granulomatous and fibrotic reaction that occurs in the subcutaneous fat from the injection of silicone or mineral oils.- References :...
. Its use was revived more recently by bodybuilders. Use can cause
pulmonary embolismPulmonary embolism is a blockage of the main artery of the lung or one of its branches by a substance that has travelled from elsewhere in the body through the bloodstream . Usually this is due to embolism of a thrombus from the deep veins in the legs, a process termed venous thromboembolism...
s, nerve damage, infections, stroke, and the formation of oil-filled
granulomaGranuloma is a medical term for a tiny collection of immune cells known as macrophages. Granulomas form when the immune system attempts to wall off substances that it perceives as foreign but is unable to eliminate. Such substances include infectious organisms such as bacteria and fungi as well as...
s,
cystA cyst is a closed sac, having a distinct membrane and division on the nearby tissue. It may contain air, fluids, or semi-solid material. A collection of pus is called an abscess, not a cyst. Once formed, a cyst could go away on its own or may have to be removed through surgery.- Locations :* Acne...
s or ulcers in the muscle.
Sesame oilSesame oil is an edible vegetable oil derived from sesame seeds. Besides being used as a cooking oil in South India, it is often used as a flavor enhancer in Chinese, Japanese, Korean, and to a lesser extent Southeast Asian cuisine.The oil from the nutrient rich seed is popular in alternative...
is often used, which can cause allergic reactions such as
vasculitisVasculitis refers to a heterogeneous group of disorders that are characterized by inflammatory destruction of blood vessels. Both arteries and veins are affected. Lymphangitis is sometimes considered a type of vasculitis...
. An aesthetic issue is drooping of muscle under gravity.
Breast surgery
Increased lean body mass and decreased body fat lead to breast tissue reduction in female athletes. Due to the current trend regarding the search for feminine physique at bodybuilding competitions, compensative
breast augmentationBreast augmentation denotes the breast implant and fat-graft mammoplasty procedures for correcting the defects, and for enhancing the size, form, and feel of a woman’s breasts...
has been an increasingly popular procedure among female bodybuilders. Surgical methods are also often employed to remove
steroidA steroid is a type of organic compound that contains a characteristic arrangement of four cycloalkane rings that are joined to each other. Examples of steroids include the dietary fat cholesterol, the sex hormones estradiol and testosterone, and the anti-inflammatory drug dexamethasone.The core...
-related
gynecomastiaGynecomastia or Gynaecomastia, , is the abnormal development of large mammary glands in males resulting in breast enlargement. The term comes from the Greek γυνή gyné meaning "woman" and μαστός mastós meaning "breast"...
in male bodybuilders.
See also
- Amazon feminism
-Summary:Amazon feminism is a branch of feminism that emphasizes female physical prowess as a means to achieve the goal of gender equality. Adherents are dedicated to the image of the female hero in fiction and in fact, as expressed in the physiques and feats of female athletes, martial artists and...
- Athletic training
- Body image
Body image refers to a person's perception of the aesthetics and sexual attractiveness of their own body. The phrase body image was first coined by the Austrian neurologist and psychoanalyst Paul Schilder in his masterpiece The Image and Appearance of the Human Body...
- Bodyweight exercise
Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's own weight provides the resistance for the movement...
- Bodybuilding supplement
Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding and athletics. Bodybuilding supplements may be used to replace meals, enhance weight gain, promote weight loss or improve athletic performance...
- Exercise equipment
An apparatus or device used in any given physical activity for shaping and forming muscle groups for specific areas of the body. A mechanism or machine that is intended to promote health and fitness by using motion with varying degrees of resistance either fixed or adjustable.-Exercise...
- Exercise physiology
Exercise physiology is the study of the acute responses and chronic adaptations to a wide-range of physical exercise conditions. In addition, many exercise physiologists study the effect of exercise on pathology, and the mechanisms by which exercise can reduce or reverse disease progression...
- Flex magazine
Flex is an American bodybuilding magazine, published by American Media, Inc.-History:Founded in 1983 by Joe Weider, local versions are now published throughout the world, in countries such as the UK and Australia.The premier issue was dated April 1983, and featured Chris Dickerson on the cover...
- Gold's Gym
Gold's Gym International, Inc. is an international chain of co-ed fitness centers originally started in California by Joe Gold. Each gym features a wide array of exercise equipment, group exercise classes and personal trainers to assist clients...
- Health club
A health club is a place which houses exercise equipment for the purpose of physical exercise.-Main workout area:...
- Muscle dysmorphia
Muscle dysmorphia or bigorexia is a disorder in which a person becomes obsessed with the idea that he or she is not muscular enough. Those who suffer from muscle dysmorphia tend to hold delusions that they are "skinny" or "too small" but are often above average in musculature...
- Muscle worship
Muscle worship is a social behavior, usually with a sexual aspect , in which a participant, the worshiper, touches the muscles of another participant, the dominator, in sexually arousing ways, which can include rubbing, massaging, kissing, licking, "lift and carry", and various wrestling holds...
- Physical culture
Physical culture is a term applied to health and strength training regimens, particularly those that originated during the 19th century. During the mid-late 20th century, the term "physical culture" became largely outmoded in most English-speaking countries, being replaced by terms such as...
- Physical exercise
Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of...
- Physical fitness
Physical fitness comprises two related concepts: general fitness , and specific fitness...
- Sports medicine
Sports medicine is a branch of medicine that deals with physical fitness, treatment and prevention of injuries related to sports and exercise...
- Sports nutrition
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is concerned with the type and quantity of fluid and food taken by an athlete, and deals with nutrients such as vitamins, minerals, supplements and organic substances such as carbohydrates,...
- List of weight training exercises
- List of male professional bodybuilders
- List of female bodybuilders
- List of health and fitness magazines
- International Federation of BodyBuilding & Fitness
External links