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Often referred to as the 'Father of Modern Bodybuilding' Bodybuilding is the use of to control and develop one's. An individual who engages in this activity is referred to as a bodybuilder.
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In, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competitions through a combination of intentional, elimination of, and to achieve maximum, as well as to accentuate muscular definition. Bodybuilder may use to build muscles. The winner of the annual contest is generally recognized as the world's top male professional bodybuilder.
The title is currently held by, who has won every year from 2011 to 2017. The winner of the Women's Physique portion of the competition is widely regarded as the world's top female professional bodybuilder. The title is currently held by, who has won every year since 2014.
Since 1950, the have been considered the top, amateur-bodybuilding contests, with notable winners such as, and. Eugen Sandow in 1894 Stone-lifting traditions were practiced in ancient, and. Western weightlifting developed in Europe from 1880 to 1953, with displaying feats of for the public and challenging each other. The focus was not on their physique, and they often had large bellies and fatty limbs. Eugen Sandow Bodybuilding developed in the late 19th century, promoted in England by German, now called the 'Father of Bodybuilding'. He allowed audiences to enjoy viewing his physique in 'muscle display performances'. Although audiences were thrilled to see a well-developed physique, the 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,. The -winning 1936 depicts this beginning of modern bodybuilding, when Sandow began to display his body for carnivals.
Sandow was so successful at flexing and posing his physique that he later created several businesses around his fame, and was among the first to market products branded with his name. He was credited with inventing and selling the first exercise equipment for the masses: machined, spring, and tension bands. Even his image was sold by the thousands in ' and other prints.
Sandow was a perfect 'gracilian', a standard of close to those of ancient Greek and statues. Men were judged by how closely they matched these proportions. First large-scale bodybuilding competition Sandow organised the first bodybuilding contest on September 14, 1901, called the 'Great Competition'.
It was held at the in. Judged by Sandow, Sir Charles Lawes, and, the contest was a great success and many bodybuilding enthusiasts were turned away due to the overwhelming amount of audience members. The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L.
The silver Sandow trophy was presented to second-place winner D. The bronze Sandow trophy, now the most famous of all, was presented to third-place winner A.C. In 1950, this same bronze trophy was presented to for winning the inaugural. It would not resurface again until 1977, when the winner of the contest, was presented with the bronze trophy, or at least a replica of it.
Since then, winners have been awarded a replica of the bronze trophy. On January 16, 1904, the first large-scale bodybuilding competition in America took place at in.
The competition was promoted by, the father of physical culture and publisher of the original bodybuilding magazines such as Health & Strength. The winner was Al Treloar, who 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, made a film of Treloar's posing routine. Edison had also made two films of Sandow a few years before. Those were the first three motion pictures featuring a bodybuilder.
In the early 20th century, Macfadden and continued to promote bodybuilding across the world. Was an early pioneer in America. Notable early bodybuilders. Model Jackie Coey with Mr. Los Angeles contestant in 1953 Many other important bodybuilders in the early history of bodybuilding prior to 1930 include (writer of some of the earliest bodybuilding instruction books), Emy Nkemena, George F. Jowett, Finn Hateral (a pioneer in the art of posing), Launceston Elliot, Sig Klein, Sgt.
Alfred Moss, Joe Nordquist, Lionel Strongfort ('Strongfortism'), (a champion wrestler who also authored an early book on 'physical culture'), and Alan P. Mead (who became an impressive muscle champion despite the fact that he lost a leg in ).
Actor, who was a disciple of Sandow, started his career as a bodybuilder and sculptor's model before beginning his famous silent movie career. 1950s–1960s Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions, and the simultaneous popularization of bodybuilding magazines, training principles, nutrition for bulking up and cutting down, the use of protein and other food supplements, and the opportunity to enter physique contests. The number of bodybuilding organizations grew, most notably the International Federation of Bodybuilders (IFBB), founded by Canadian brothers and. Other bodybuilding organizations included the Amateur Athletic Union (AAU), National Amateur Bodybuilding Association (NABBA), and the World Bodybuilding Guild (WBBG).
Consequently, the male-dominated contests grew both in number and in size. Besides the many 'Mr.
(insert town, city, state, or region)' championships, the most prestigious titles were Mr. Universe, Mr. Galaxy, and ultimately Mr. Olympia (which was started in 1965 by the IFBB and is now considered the most important bodybuilding competition in the world).
During the 1950s, the most famous competing bodybuilders were, and. Certain bodybuilders rose to fame thanks to the relatively new medium of television, as well as movies. The most notable were, Reg Park, and. While there were well-known gyms throughout the country during the 1950s (such as Vince's Gym in and 's chain gyms), there were still segments of the United States that had no 'hardcore' bodybuilding gyms until the advent of in the mid-1960s.
Finally, the famed in continued its popularity as the place to be for witnessing acrobatic acts, feats of strength, and the like. The 1960s grew more in TV and movie exposure, as bodybuilders were in popular shows and movies. 1970s–1990s New organizations In the 1970s, bodybuilding had major publicity thanks to the appearance of, and others in the 1977 docudrama. By this time, the IFBB dominated the competitive bodybuilding landscape and the (AAU) took a back seat. The (NPC) was formed in 1981 by, 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 America, and is the amateur division of the IFBB.
The late 1980s and early 1990s saw the decline of AAU-sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events. Anabolic/androgenic steroid use. Eight-time, pictured in October 2009 This period also saw the rise of in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of 'mass monsters', beginning with, and in the late 1960s and early 1970s, and continuing to the present day with, and. Bodybuilders such as and attained mass and size that were not seen previously, but were not particularly successful at the pro level.
At the time of shooting Pumping Iron, Schwarzenegger (while never admitting to steroid use until long after his retirement) said that 'you have to do anything you can to get the advantage in competition'. He would later say that he does not regret using anything. To combat steroid use and in the hopes of becoming a member of the, the IFBB introduced 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.
In the Anabolic Steroid Control Act of 1990, placed anabolic steroids into Schedule III of the (CSA). In, steroids were added to the as a Class IV controlled substance (a class created expressly for steroids). World Bodybuilding Federation.
Main article: In 1990, promoter announced that he was forming a new bodybuilding organization named the (WBF). McMahon wanted to bring -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, and featured the same athletes competing; the most notable winner and first WBF champion was. McMahon formally dissolved the WBF in July 1992. Reasons for this reportedly included lack of income from the pay-per-view broadcasts of the contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (later WBF Magazine), and the expense of paying multiple six-figure contracts while producing two TV shows and a monthly magazine.
2000s In 2003, sold Weider Publications to, which owns the. The position of president of the IFBB was filled by Rafael Santonja following the death of 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, such as the, and the European Grand Prix of Bodybuilding. In the early 21st century, patterns of consumption and recreation similar to those of the United States became more widespread in Europe and especially in Eastern Europe following the collapse of the.
This resulted in the emergence of whole new populations of bodybuilders emerged from former states. Olympic sport discussion In the early 2000s, the IFBB was attempting to make bodybuilding an 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 and Olympic recognition for bodybuilding remains controversial, since many argue that bodybuilding is not a sport.
Areas Professional bodybuilding. Three-time Mr. Olympia In the modern bodybuilding industry, the term ' 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.
A pro card also prohibits the athlete from competing in federations other than the one from which they have received the pro card. Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports. Natural bodybuilding. Main article: Due to the growing concerns of the high cost, health consequences, and illegal nature of some 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' perception that the general public has 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 to. 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. Some of the larger ones include MuscleMania, Ultimate Fitness Events (UFE), INBF/WNBF, and INBA/PNBA.
These organizations either have 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 North American Natural Bodybuilding Federation (NANBF). NPC competitions screen competitors using ineffective lie detector tests to ensure fair practices.
Such tests are very error prone, and some competitors are not even 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 are tested for steroids and any other substances on the banned list. The NANBF also differs from the NPC 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 unique for their competitions. Female bodybuilding. Pro female bodybuilder performing a side chest pose The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in 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 (initially known as the 'Miss' Olympia), the most prestigious contest for professionals, was held. The first winner was, who had also won the NPC's USA Championship earlier in the year.
The contest was a major turning point for female bodybuilding. McLish inspired many future competitors to start training and competing.
In 1985, a movie called was released. It documented the preparation of several women for the 1983 World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen, Lydia Cheng, Carla Dunlap, and McLish.
At the time, Francis was actually a, 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 have increased 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. 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. A study by the found that female bodybuilders who are taking are more likely to have qualified for and have been diagnosed with a psychiatric illness and have a history of sexual abuse. E Wilma Conner competed in the 2011 NPC Armbrust Pro Gym Warrior Classic Championships in, at the age of 75 years and 349 days. Competition.
Lukas Osladil posing onstage with a variation of the pose In competitive bodybuilding, bodybuilders aspire to develop and maintain an pleasing body and balanced physique. In prejudging, competitors do a series of mandatory poses: the front lat spread, rear lat spread, (men only), and the thigh abdominal.
Each competitor also performs a routine to display their physique. A is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders spend a lot of time practising their posing in mirrors.
In contrast to or competitions, where is important, or to, 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. Preparations 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 (referred to as 'cutting').
The bulking phase entails remaining in a net positive energy balance ( surplus). The amount of a surplus in which a person remains 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 growth. The cutting phase entails remaining in a net negative energy balance (calorie deficit). The main goal of cutting is to oxidize fat while preserving 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. 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. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief 'competition season'. Dirty bulking 'Dirty bulking' is the process of eating at a caloric surplus, without finding the exact number of macronutrients (carbs, fats, and proteins). Weight lifters who are attempting to gain mass quickly often choose to use the 'dirty bulk' method. Pre-competition.
This section does not any. Unsourced material may be challenged and. (April 2017) In the week leading up to a contest, bodybuilders may decrease their consumption of, and, the former two to alter how water is retained by the body and the latter to reduce in the muscle.
The day before the show, water is removed from the diet, and may be introduced, while is undertaken to increase the size of the muscles through replenishment of their glycogen. The goal is to maximize leanness and increase the visibility of veins, or '. The appearance of veins is further enhanced immediately before appearing on stage by darkening the skin through and applying 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:. through weights or elastic/hydraulic resistance.
Specialized, incorporating extra and supplements when necessary. Adequate rest, including sleep and recuperation between workouts. Bodybuilders often shorten these three steps into the well-known motto 'eat clean, train hard, sleep well'. Weight training. Main articles: and causes micro-tears to the muscles being trained; this is generally known as. These micro-tears in the muscle contribute to the soreness felt after exercise, called (DOMS).
It is the repair to these micro-trauma that result in. 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: sarcoplasmic and myofibrillar. 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.
A bodybuilder will use sarcoplasmic hypertrophy most of the time, but may change to myofibrillar hypertrophy temporarily in order to move past a plateau. However, no real evidence has been provided to show that trainees ever reach this plateau, and rather was more of a hype created from 'muscular confusion'. Nutrition The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet.
Generally speaking, bodybuilders require more 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 to lose in preparation for a contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.
Carbohydrates play an important role for bodybuilders. They give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of, 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, which means that without ingesting carbohydrates or protein—which also induces the release of insulin—it is impossible to add muscle mass. Bodybuilders seek out and other slowly digesting carbohydrates, which release energy in a more stable fashion than high- 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 or ) after a workout.
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This may help to replenish stored within the muscle, and to stimulate muscle protein synthesis. Protein./File:Proteinshake.jpg Protein milkshakes, made from protein powder (center) and milk (left), are a common. The motor proteins and generate the forces exerted by contracting.
Current advice says that bodybuilders should consume 25–30% of protein per total 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. Or 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 and quick absorption rates.
However, has a bigger effect than Casein on insulin levels. Triggers about double the amount of insulin release. That effect is somewhat overcome by combining and. Bodybuilders are usually thought to require protein with a higher BV than that of, which is additionally avoided due to its claimed properties. Still, some nutrition experts believe that soy, and many other plants that contain the weak estrogen-like compounds or 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 functions while stimulating the P450 system (the system that eliminates hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen. Decreases amino acid uptake by muscle, and inhibits protein synthesis.
Contrary to certain rumors that animal-based protein is more suitable to trigger muscle growth than plant-based protein, a study by Mangano et al. (2017) could not provide any evidence for this. In contrast, if combined properly plant-based protein even has a higher biological quality.
A combination of one part wheat protein (e.g. ) and two parts soy protein (e.g. ) has thus been favored by many bodybuilders. Some bodybuilders, such as and, follow a strict diet. 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 when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the, 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 have demonstrated that there is no metabolic advantage to eating more frequently. Dietary supplements. Main article: The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of. 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. There are three major macronutrients that the human body needs in order for muscle building.
The major nutrients – protein, carbohydrate, and fat – provide the body with energy. Performance-enhancing substances Some bodybuilders use drugs such as and precursor substances such as to increase. Anabolic steroids cause muscle 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, early onset and a decline in the body's own testosterone production, which can cause. Other performance-enhancing substances used by competitive bodybuilders include (HGH), which can cause. Muscle growth is more difficult to achieve in older adults than younger adults because of, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and.
Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing mass, decreasing fat mass, increasing density and muscle strength, improves parameters, and affects the quality of life without significant side effects. A recent trend in bodybuilding is to inject into muscles to create larger bulges, or injecting into muscles to shape them. Use of PMMA to shape muscles is prohibited in the United States. Rest Although muscle stimulation occurs in the (or home gym) when lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and build.
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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 muscles. Some individual bodybuilders add a, sometimes by professional masseuse, massager or masseur at the end of each workout to their routine as a method of recovering. Overtraining. Main article: 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 (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, and various micronutrients such as, phytochemicals, even nutritional supplements are acutely critical.
A mental disorder known as bigorexia may be held accountable of some people overtraining. Sufferers feel as if they are never big enough or muscular enough.
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This therefore forces them to overtrain in order to try and reach this goal physique. It has been argued that overtraining can be beneficial. One article published by 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. Injecting oil into muscles. Main article: Site enhancement oil, often called ' santol' or ' synthol' (no relation to the mouthwash brand), refers to oils injected into muscles to increase the size or change the shape.
Some bodybuilders, particularly at the professional level, inject their muscles with such mixtures 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%, and 7.5% alcohol. It is not restricted, and many brands are available on the Internet. The use of injected oil to enhance muscle appearance is common among bodybuilders, despite the fact that synthol can cause, nerve damage, infections, stroke, and the formation of oil-filled, or ulcers in the muscle. Rare cases might require surgical intervention to avoid further damage to the muscle and/or to prevent loss of life.
Is often used in such mixtures, which can cause allergic reactions such as. As the injected muscle is not actually well-developed, it might droop under gravity. See also.