Bodybuilding

Eugen Sandow, the “Father of Modern Bodybuilding”.

2008 Mr. Olympia Dexter Jackson, posing

Bodybuilding is a form of physical exercise and body modification involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. In competitive and professional bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance. Bodybuilders prepare for competition through a combination of dehydration, fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct. Some well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger, and Lou Ferrigno. Currently, IFBB professional bodybuilder Phil Heath from the United States holds the title of Mr. Olympia. The winner of the annual Mr. Olympia contest is generally recognized as the world’s top professional bodybuilder.[1]

Contents

[edit] History

Sandow in 1894

[edit] Early years

The “Early Years” of Western Bodybuilding are considered to be the period between 1880 and 1953.

[edit] Eugen Sandow

Bodybuilding did not really exist prior to the late 19th century, when it was promoted by Eugen Sandow of Königsberg, Prussia (now Kaliningrad in Russia) who is now generally referred to as “The Father of Modern Bodybuilding”. He is credited as being a pioneer of the activity 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 Ziegfeld. The Oscar winning 1936 musical film The Great Ziegfeld, depicts this beginning of modern bodybuilding, when Sandow began to display his body for carnivals. The role of Sandow was played by actor Nat Pendleton.

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 pulleys 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 Greek and Roman statues from ancient times – see Mr. Olympia, and since 1967, the winner has been presented with the same bronze statue of Sandow that he himself presented to the winner at the first contest.

[edit] First large-scale bodybuilding competition in America

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”.[2] 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.

[edit] 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), Francis X. Bushman started his career as a bodybuilder and sculptor’s model before beginning his famous silent movie career. Bushman was a disciple of Eugen Sandow.

Model Jackie Coey with Mr. Los Angeles contestant Ed Holovchik (also known as Ed Fury), 1953

[edit] 1950s and 1960s

Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions joining the culture, and the simultaneous popularization of muscle training, most of all by National Amateur Bodybuilders Association as the most important and notable contests.

[edit] 1970s onwards

[edit] New organizations

In the 1970s, bodybuilding had major publicity thanks to Amateur Athletic Union (AAU) took a back seat.

The National Physique Committee (NPC) was formed in 1981 by Jim Manion,[3] 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.

[edit] Rise of anabolic steroids

Mr. Olympia – 2009

This period also saw the rise of Paul DeMayo 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.[4] However the U.S. Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the Controlled substance act (CSA). Similarly in Canada, steroids were added to the Criminal Code of Canada as a Class IV controlled substance (that class was created expressly for steroids).

[edit] World Bodybuilding Federation

WBF Logo

In 1990, wrestling promoter Vince McMahon announced he was forming a new bodybuilding organization, the World Bodybuilding Federation (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 Strydom. 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.

[edit] Olympic sport discussion

In the early 2000s, 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 many argue that bodybuilding is not a sport.[5]

[edit] Recent developments

In 2003, Soviet Union saw whole new populations of bodybuilders emerge from those areas.

[edit] Areas

[edit] Professional bodybuilding

Frank Zane, a former professional bodybuilder and three-time Mr. Olympia.

In the modern bodybuilding industry, “professional” generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a “pro card” from their respective organization. Professionals earn the right to compete in competitions that include monetary prizes. Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports.

[edit] Natural bodybuilding

Due to the growing concerns of the high cost, health consequences and illegal nature of steroids many organizations have formed in response and have deemed themselves “natural” bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the “freakish” reputation that the general public perceives of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.

In natural contests the testing protocol ranges among organizations from polygraph testing (lie detection) to urinalysis. Penalties also range from organization to organization from suspensions to strict bans from competition. It is also important to note that natural organizations also have their own list of banned substances and it is important to refer to each organization’s website for more information about which substances are banned from competition.

There are many natural bodybuilding organizations that exist. Some of the larger ones include MuscleMania, Ultimate Fitness Events (UFE), INBF/WNBF and INBA/PNBA. These organizations either have North American or worldwide presence and are not limited to the country in which they are headquartered.

Other notable natural bodybuilding organization include the NPC and the NANBF. NPC competitions screen competitors using a polygraph test to ensure fair practices. Though it is not full proof, competitors are selected at random and not all are tested. This is how the NPC differs from the NANBF. The NANBF takes a more direct approach by taking urine samples from all competitors that test for steroids and any other substances on the banned list. The NANBF differs from the NPC also when it comes to judging. The criteria of certain poses differs from organization to organization. The NANBF even has an elevated calf pose which is specifically unique for their competitions.

[edit] Female bodybuilding

Pro female bodybuilder Nikki Fuller performs a side chest pose.

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.[6] In 1980 the first Ms. Olympia (initially known as the “Miss” Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish 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 Women was released. This film documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, Bev Francis, and Rachel McLish. At the time, Francis was actually a powerlifter, 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 competition 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.

[edit] Competition

A bodybuilder posing on stage during a competition. The pose is a variation of the “most muscular”.

In competitive bodybuilding, bodybuilders aspire to develop and maintain an posedown 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 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.

[edit] Preparations

[edit] 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 fat (referred to as “cutting”). The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus that a person remains in is based on the person’s goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one’s energy balance will ensure that muscles remain in a state of anabolism. The cutting phase entails remaining in a net negative energy balance (calorie deficit). The main goal of cutting is to oxidize fat but also to preserve as much muscle as possible. The larger the calorie deficit, the faster one will lose weight. However, a large calorie deficit will also create the risk of losing muscle tissue.[7]

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.

[edit] 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. 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.[citation needed] 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.

[edit] Pre-competition

In the week leading up to a contest, bodybuilders may decrease their consumption of 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.

[edit] Muscle growth

Bodybuilders use three main strategies to maximize muscle hypertrophy:

[edit] Weight training

Weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair to these micro-trauma that result in muscle growth[citation needed]. 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.[8]

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.[9] 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.

[edit] 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.[10]

[edit] Carbohydrates

[13]

[edit] Protein

Protein milkshakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement.

The motor proteins [19]

Some bodybuilders, such as vegan diet.

[edit] 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 [22]

[edit] Dietary supplements

The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.[23] 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.

[edit] Performance enhancing substances

Some bodybuilders use drugs such as acromegaly.

Muscle growth is more difficult to achieve in older adults than younger adults because of [29]

[edit] 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.[30] 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.[citation needed]

[edit] 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 system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.[31] 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 [33]

[edit] 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”.[36]

[edit] See also

[edit] Notes

  1. dead link]
  2. ^ “Al Treloar at SandowPlus.com”. Sandowplus.co.uk. 1903-12-28. http://www.sandowplus.co.uk/Competition/Treloar/treloar.htm. Retrieved 2012-10-05.
  3. http://www.ifbbpro.com/features/jim-manion-chairman-ifbb-professional-league/. Retrieved 2012-10-05.
  4. ^ Theunissen, Steve. “Arnold & Steroids: Truth Revealed”. http://hjem.get2net.dk/JamesBond/www/artikler/steroidemisbrug/arnoldandsteroids.htm. Retrieved 2007-02-27.
  5. ^ Littman, Jean. “Bodybuilding And The Olympics: An Ongoing Controversy”. http://www.article99.com/recreation-and-sports/olympics/article.php?art=63758. Retrieved 2008-08-19.
  6. ^ Todd, Jan, “Bodybuilding”, St. James Encyclopedia of Pop Culture, Gale Group, 1999
  7. ^ Lambert, Charles; Frank L, Evens W (March 2004). “Macronutrient considerations for the sport of bodybuilding.”. Sports Med 34 (5): 317-327. http://www.ncbi.nlm.nih.gov/pubmed/15107010.
  8. 7371625.
  9. ^ “Weight Training Intensity or Volume for Bigger Muscles?”. http://www.motleyhealth.com/strength/weight-training-intensity-or-volume-for-bigger-muscles. Retrieved 2012-02-24.
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  11. ^ Skinner, Rob (March 2002). Coach & Athletic Director. Vol. 71. pp. p3.
  12. ^ Miranda, Lisa; Horman,Sandrine., et al. (March 2008). Effects of contraction and insulin on protein synthesis. Vol. 455. pp. p1129-1140, 12p.
  13. ^ Michael W. King, Michael. “Substrates for Gluconeogenesis”. IU School of Medicine. http://web.indstate.edu/thcme/mwking/gluconeogenesis.html.
  14. 15107010.
  15. ^ Protein: a guide to maximum muscle: confused? Let us separate the gristle from the meat, Samantha Heller, Men’s Fitness, April 2004 http://www.findarticles.com/p/articles/mi_m1608/is_4_20/ai_n6002944
  16. ^ Your nutrition problems solved; This month: pre- and postworkout nutrition, calculating protein intake and adding simple carbs FLEX Magazine, January 2005
  17. ^ http://www.maxmuscle.com/index.cfm?fa=article&doc_id=116&subcat=science Estrogens, Testosterone & Phytoestrogens By Mike Falcon
  18. 0-87131-829-6.
  19. ^ Manchester, K.L., “Sites of Hormonal Regulation of Protein Metabolism. p. 229”, Mammalian Protein [Munro, H.N., Ed.]. Academic Press, New York. On p273.
  20. 9155494.
  21. 11319656.
  22. 18053311.
  23. 1501305.
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  26. 10710012.
  27. 20373593.
  28. 11422104.
  29. 10971102.
  30. 21550729.
  31. ^ Testosterone Nation – The Warrior Nerd: Overtraining or Under-eating? Part 1 by Lonnie Lowery, Ph.D. Article
  32. 14719980.
  33. ^ Testosterone Nation – The “Imperfect” Training Program. by Keats Snideman. Article
  34. ^ 19580174.
  35. ^ Childs, Dan (16 May 2007). “Like Implants for the Arms: Synthol Lures Bodybuilders: Risky Injections Mean Massive Muscles for Users”. ABC News. http://abcnews.go.com/Health/Fitness/story?id=3179969&page=1. Retrieved 4 March 2011.
  36. ^ http://www.timesonline.co.uk/tol/news/uk/health/article1782095.ece. Retrieved 4 March 2011.
  37. 20089216.
  38. ^ http://adv.medicaljournals.se/files/pdf/89/2/2949.pdf.
  39. http://www.eblue.org/article/S0190-9622%2800%2990144-0/abstract.
  40. https://www.thieme-connect.com/DOI/DOI?10.1055/s-0030-1267200.
  41. http://rheumatology.oxfordjournals.org/content/44/9/1135.long.

[edit] External links



Source: Wikipedia