OverviewBodybuilding can be traced as far back as 11th century India, where stone weights (Nals) were used to build muscle and strength. Ancient Greeks and Romans gained their strength by constructing the Pyramids and other projects. Greek sculptures of men are depicted with chiseled, muscular bodies, which is a partial guideline of the way a bodybuilder might look today. Bodybuilding can be divided into three eras: the first approximately from 1900-1930 where “strongmen” would compete to literally “out-throw” the other, 1930-1970, known as the Golden era of bodybuilding, came about after WWII, when men wanted to build muscle and thus become stronger. Combined with better technology and training, this type of bodybuilder increased their body mass significantly. The current era of bodybuilding has grown largely in part with the introduction of modern equipment, nutritional dieting, and supplements such as creatine. This article is provided as an introduction to Body Building and you will want to prescribe to some sites and/or magazines that are geared specifically towards Bodybuilding.
Getting StartedIn addition to weight training, a proper diet with healthy nutrition is important in order to build muscle. Before starting on a bodybuilding regime, consult your physician about any health hazards that may affect you. Since proteins are the building blocks of muscle, we recommend that a bodybuilder consume between 35-45 grams per day, for the average adult (approximately 1 gram per kg of body weight). Design your workout program in 12-week cycles and exercise each part of the body twice in a 7 day period. High interval training (alternating intensities, with rest periods), is one of the best ways to build muscle without causing injury. A warm-up and stretch routine is a must before any type of exercise. We have found that exercises such as sit-ups, push-ups, crunches, and certain forms of aerobic exercise are best to build muscle and should not be overlooked in addition to heavy weight training. Vary your routine weekly and get adequate rest to ensure that your muscles grow and repair themselves. A steady increase in repetitions is the key to build muscle and lose fat. Since muscle weighs more than fat, don’t pay much attention to the scale and focus on how you look and feel. Swimming, jogging, cycling, or fast-paced walking are other options to increase your stamina and endurance. Results should be seen within the first 2 weeks and weight loss should be around 1-2 lbs per week. If done correctly, you should notice muscle gain and fat loss weekly.
CompetitionsEugene Sandow, “the father of modern bodybuilding,” held the first competition in 1901, in the Royal Albert Hall, London, UK. Titled “The Great Competition,” it was judged by Sandow, Sir Arthur Conan Doyle, and Sir Charles Lawes. The trophy, awarded to the bodybuilder, was a bronze sculpture of Sandow designed by Frederick Pomeroy. It is still given to the winner of the most sought-after title, Mr. Olympia, today. In competition, points are given based on the bodybuilder’s aesthetic appearance. It is common for the bodybuilders to tan or use tanning lotions and oil to make the muscles more defined and prominent. The Amateur Bodybuilders Association was formed in 1950 and started the Mr. Universe competition in the UK. The Weider Bros. formed the International Federation of Bodybuilders and subsequently, the Mr. America contest. Since then, there have been other organizations and federations formed and a variety of competitions for a bodybuilder.
Conclusion As Bob Hoffman once said, “the pursuit of muscle alone is somewhat shallow,” to become a bodybuilder, it not just about getting bigger muscles, it is a LIFESTYLE. Early Greek philosophers believe that “a healthy mind in a healthy body,” is what everyone should strive and be thankful for. Note: bodybuilding has yet to become an Olympic sport because of the rampant use of anabolic steroids and growth hormones.
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