What is Body-Building?
People do bodybuilding for aesthetic purposes by using progressive resistance techniques during exercise. Furthermore, this method helps to develop, control, and build muscles effectively through muscle hypertrophy. Moreover, a person who is into bodybuilding activities is known as a bodybuilder.
Bodybuilding is quite popular and there are various competitions that many organizers also hold for professional bodybuilders. Additionally, Mr. Olympia of the International Federation of Bodybuilding and Fitness (IFBB) is known as the world’s most famous male professional bodybuilding competition. In bodybuilding competitions, professional bodybuilder contestants line up and perform various poses showing their aesthetic body physique during competition. Furthermore, judges rank them on the basis of size, muscularity, conditioning, symmetry, posing, and presentation on the stage.
To achieve maximum muscular vascularity and definition, they also go through the process of nonessential body fat elimination along with a combination of carbo-loading and extracellular dehydration. This process of bodybuilding takes great time and effort and in order to gain certain body looks, they go through different phases of muscle weight gain.
The Steps or Stages of Bodybuilding are as follows:
- Weekly seven hours of lifting leading to 4 to 9 kg gain per year
- Slow gain of 2 to 7 kg after the first two years
- Gain further decreases to 3 to 10 pounds after five years of gaining
There are several dietary supplements, diet, and physical training that work together during the process of bodybuilding. Steroid medications are banned in some competitions but the leading bodybuilding federation known as National Physique Committee in the US does not consider such medicinal steroid supply as banned. The banning of steroid medications in some bodybuilding competitions is laid down by a few organizations for preventing health risks for bodybuilders and also provides fair competition to bodybuilders who build muscles without any external push naturally.
Here are some names of notable male bodybuilders as follows:
- Phil Heath
- Ronnie Coleman
- Frank Zane
- Dorian Yates
- Lee Haney
- Arnold Schwarzenegger
- Dexter Jackson
- Shawn Ray
Here are some names of notable female bodybuilders as follows:
- Iris Kyle
- Lenda Murray
- Kim Chisevsky
- Yaxeni Oriquen
- Nataliya Kuznetsova
What is The Difference Between Bodybuilding and Powerlifting?
Bodybuilding is about growing muscle mass and drastically reducing body fat, whereas powerlifting is about achieving maximum strength in the three major barbell exercises. Both powerlifting and bodybuilding are extreme sports that require a lot of time, patience, and physical effort but they have different goals. When it comes to comparing both sports in terms of body size then bodybuilders take the cake and in terms of strength then powerlifters are stronger than bodybuilders typically. If someone wants to focus on their body looks and physique rather than body endurance and performance then they should go for bodybuilding options.
What are The Benefits of Bodybuilding?
Here are some benefits of bodybuilding that one may experience during the process of bodybuilding as follows:
- Give your aesthetic body shape and look
- Additionally, helps to make your everyday physical activities easier
- Fortifies bones, ligaments, and tendons
- Elevate metabolic rate
- Also, decrease various health risks
- Improves your levels of body image
- Boost your confidence
- Improve overall health
- Improve state of mental well being
- Create a healthy growth mindset
- Helps to cope, and also resolve mental issues like stress
- Manage blood sugar levels well
- Build muscle strength and stamina
- Also, control your body fats
- Improves digestion
- Elevate your quality of life
What are The Requirements of Bodybuilding?
For an effective bodybuilding process in order to achieve your desired body physique you require:
Gym and Trainers
A basic home gym setup is not enough if someone is looking for massive bodybuilding training. A professional gym provides proper machines, weights, and also trainer facilities that a bodybuilder requires. A gym trainer is an individual who is also a professional bodybuilder and knows about nutritious diet, human anatomy, and emergency aid to sudden muscle injury and accidents during workouts. Moreover, they train others to achieve the body they wish or desire the most by guiding and suggesting proper diet, duration, and sets of exercises. Proper gym and guidance of a trainer are very crucial for people who seek to become professional bodybuilders because they not only provide you workout equipment and facilities but also take care of your diet and prevent you from any muscle injury or physical harm.
Gaining muscle knowledge
Get familiar with muscles, types of muscles, and basic human body anatomy. You can do so by reading a biology book or explaining human anatomy from a bodybuilder’s point of view. Books like the Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and grey’s anatomy can also help you understand more about muscles effectively. You may also get more exposure through practical understanding during workouts from your gym trainers as well.
One size does not fit all when it comes to maintaining a diet. Sometimes a trainer’s suggestions on diet are not enough or not efficient because your body needs something different. Even though many trainers are certified nutritionists as well but it is better if you consult a professional nutritionist that has lots of experience in nutrition for your bodybuilding process diet. A nutritious diet in balance is the most crucial factor that decides your efficiency in bodybuilding.
Protein is an essential part of the muscle-building process and sometimes we natural diet cannot provide enough proteins. In such cases, people consider taking protein supplements like whey powders during their diet. Some people also go for steroid options to get fast results in the bodybuilding process. Some competitions do not allow steroid usage for bodybuilding and some do. There are also various androgen anabolic steroid medications that people consume with a medical prescription by a doctor. Some bodybuilders also consume steroid medications off-label which can be risky.
List of Androgen Anabolic Steroids That Bodybuilders Consume are:
- Nandrolone Decanoate
- Testosterone Cypionate
- Testosterone Enanthate
- Testosterone Propionate
Other Factors That Play Part in The Bodybuilding Process are:
- Strength training routine
- Heavy weight lifting in a progression
- Maintaining rests and breaks
- Targeting specific weight, workout, and diet schedules
- Doing cardio exercises along with bodybuilding workouts
What are The Limitations of Bodybuilding?
Bodybuilding is an extreme sport that further makes a person strong and muscular. The process of bodybuilding requires diet, exercise, proper training, and supplements. If any of these factors go off track, it can also lead to complications for bodybuilders. Therefore, bodybuilding has its own set of limitations and they are as follows:
- Sleep problems
- Over stimulations to the central nervous system result in a hyperadrenergic state
- Bigorexia (a type of obsessive mental disorder)
- Body dysmorphic disorder
- Shock micro-cycles
- Low-calorie diet leads to low energy availability
- Greater muscle injury risk
- Social anxiety
- Emotional dependency on laxatives and steroids
- Heart attack
- Liver problem
- Kidney problem
- Blood clots
- Fluid retention
- Reduction in range of motion
- The body becomes too stiff
- Overuse of muscle
- Joint damage
- Musculoskeletal pain
Consuming Performance-Enhancing Substances for Bodybuilding can Lead to Side Effects Like:
- Hormonal imbalance
- Masculine traits develop in women
- Sexual impotency
- Hair loss
- Breast development in males