Bodybuilding
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Bodybuilding is the activity of using free weights (barbells and dumbbells) and other gym equipments (such as the 'pec-deck') along with a specific diet to firstly gain lean muscle mass, then 'cut' the bodyfat.
The basic theory is for a bodybuilder (participant in the art of bodybuilding) to use equipments and exercises to work out a muscle or muscle groups until they are weakened; then, increasing protein intake, rebuilding the muscles so that when they are fit again they are stronger and eventually bigger.
Bodybuilding can be summed up by a well-known and used anecdote:
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[edit] Dieting
Beside the obvious weight lifting aspect, some regard a proper diet to be as, if not more important. A traditional bodybuilder's diet will always include a high amount of Protein (current research suggests 25-30% of calorie intake [1]), Carbohydrates, usually complex (rather than simple sugars) to provide them with energy to complete their workout, and go about their daily lives. Lastly, fats. The misconception about fats is that "all fats" make you gain body fat, whilst this is not true. There are three types of fatty acids: saturated, trans, and unsaturated. They each contain 9 calories per gram, whilst Carbohydrates and Protein have 4 calories per gram.
- Saturated fats: They are definable because they are solids at room temperature, like the fat on bacon.
- Unsaturated fats: These are "useful" fats that can be broken down into subcategories monounsaturated and polyunsaturated, and include the popular Omega 3 & 6 fats. They are usually found in liquid form, particularly in fish. They are essential to every diet.
- Trans-fats: These are so named due to how they look structurally. From a chemistry perspective, there is a cis formation and a trans formation for a fatty acid chain. This trans formation is produced when hydrogen is added to an unsaturated fat. These fats are hard at room temperature and are generally found in fried foods, some margarines, and red meats.
Depending on whether a bodybuilder is "cutting" or "bulking", they will either try to burn more calories than they consume, or, if bulking, consume more "useful" calories (that is, protein) than they burn.
[edit] Equipment
Most prefer "free weights", which are usually iron cast plates (though there are plastic, cement-filled and even rubber version) which are slotted onto a bar, either a dumbbell; a smaller bar, ideal for individual bodyparts, or a barbell; a longer bar, (ranging from 6 to 8 feet in length) on which more weight is placed, as usually both arms are used to lift it.
[edit] Techniques
To achieve micro muscle tears, which the protein digested restores to a state which is improved before the workout, Bodybuilders use a highly Scientific approach to their time with machines and weights.
Reps short for Repetitions is the amount of one excercise is done. For example, one rep of a Bench Press would be lowering the barbell to one's chest, and pushing it back up above them. When their arms are locked, one rep is completed (although for better stress on the Pectorals, it is best to stop just prior to locking out).
Sets are quite literally a set of repetitions.
A basic exercise for the chest would be like so:
- Flat Bench Press
- 3 Sets of 10 Reps
This would be achieved by doing 10-12 repetitions of the Bench Press exercise, taking a rest (which is very important and will be explained later) and then doing another five repetitions. This would be done until the amount of sets stated is completed.
[edit] Shocks
The human body is naturally able to adapt to new stresses easily. Thus, the same workout after a period of time will lose its effectiveness. In addition to increasing reps and increasing weights, these techniques are also commonly used to "shock" the system:
Static contraction: Holding the weight in the most difficult position of the rep for a period of time. (IE, top of a wrist curl, middle of a bicep curl)
Superset: Immediately following one set, do a set of another exercise targeting a similar muscle without rest. (IE, barbell curls followed by tricep extensions)
Double negative: Lowering the weight as slowly as possible.
Strip set: Immediately upon reaching failure, lower the weight and keep going. (IE, bench 150 until you can't lift it anymore, then drop it to 130 and go again)
[edit] Bodyweight Training
A popular but less known method of body-building is using solely your bodyweight to build muscle. This method has advantages in the fact that the exercises are more natural movements, and are less concentrated on individual muscles, which lowers the risk of muscle imbalance and injury. Many athletes use primarily bodyweight training.
[edit] Exercises
[edit] Push-ups
Push-ups are a well known and effective exercises that is easy to learn and very efficient. Primarily building the pecs and triceps, pushups also build shoulder-muscle as well as helping to develop a stronger core.
To execute a push-up, lie face-down on the ground with your legs together and your hands pressed flat-palmed against the ground just wider than shoulder-width apart, parrallel to your neck. Keeping your body rigid, slowly push up with your arms until they are almost fully extended, with your feet at a ninety-degree angle with your legs, and your toes bend against the ground supporting your legs. Hold for a second at the top, then slowly lower yourself back down, making sure to keep a straight core, until your nose is just above the floor. Repeat reps as able. It is recommended to do three sets of push-ups to maximum repetition every workout. Also, for a more thorough workout change your grip on the ground to thumb and forefinger of each hand touching, just below your chest, and also hands spread wide out on either side. These three grips will allow more thorough muscle development.
Most bodybuilders do not use pushups to develop these muscles, as they can do so many; it is more of an endurance workout than a muscle building workout. True muscle building workouts involved sets with a very maximum of 12 reps, and it's usually less than 8 reps.
[edit] Pull-Ups, Chin-Ups
Another excellent upper-body workout are pull-ups and chin-ups. These exercises primarily strengthen the latissimus dorsi, but help to tighten arms (biceps) as well.
To perform, it is recommended that you have a round bar at just over head-height, possibly suspended in a door-way. These pull-up bars are cheap, easy to install, and most definitely a must have. If for some reason you do not have access to a bar, use the top of a door-frame, throwing a folded towel over the top to pad the grip for your hands. Assuming you have a bar, grab the bar with both hands, shoulder-width apart, and your palms facing either away from you or towards you (perform more reps of whichever grip you are weaker at by doing this grip first, but make sure to do both ways for good muscle balance). Then, letting all of your weight hang from your arms, pull yourself up until your chin is above the bar, then lower so that you are still hanging off of the ground. Perform reps until fatigue, and three sets of maximum repetition is also recommended per workout.
Most gyms have pull-up bars, as well as machines that work the latissimus dorsi, and many bodybuilders simply work this muscle group at the gym.
[edit] Basic Muscle Groups
The basic muscle groups that body builders normally train can be classified as upper-body muscles and lower-body muscles
[edit] Upper Body
The important upper body muscles are Shoulders, Chest (Pectorals), Biceps, Triceps, Lattismus Dorsi and Trapezius.
Some of the common exercises used for these muscle groups are
Shoulders - Military press Chest - Bench press Latissmus Dorsi - Lat Pull Biceps - Barbell curl Triceps - T-Rod
Military press and Bench press can be done with either barbell or dumbbells
[edit] Lower Body
The important muscle groups are Gluteals, Hamstrings, Quadriceps, Hip Flexors, Gastrocnemius, Soleus, Tibial Anterior
Some common exercise are Hamstring, Glutes, Quadriceps, Calves - Squats (will target different muscle groups depending on stance), Deadlifts.
Squats can be done with either bodyweight, barbell, dumbbell, kettlebells, Smiths machine and a lever system.
There are many variations of the squat such as front squats, back squats, box squats, cambered bar squats, jump squats, one legged squats (a.k.a. "pistols") etc. (visit www.Bodybuilding.com for complete information)
