Bodybuilding is an activity that requires a tremendous amount of dedication and discipline. One of the qualities that separates a bodybuilder from the average fitness enthusiast is his ability to stay focused and control his body’s use of calories efficiently in order to build muscle mass. According to the American College of Sports Medicine, building muscle mass requires a high amount of protein, which should be consumed carefully to ensure no damage is done to the kidneys.
Nutrition
Bodybuilding requires a tremendous amount of calories. Much of the calories will come from protein, but that’s not to say that carbohydrates or fat do not have their places. Protein is essential for muscle repair and building. Muscle requires extra calories to stay “alive,” which means that you will have to consume healthy fats as well as carbohydrates. Water and complex carbohydrates such as broccoli and other vegetables should be consumed with protein to ensure proper absorption. According to the National Federation of Professional Trainers, sugar and high glycemic carbohydrates--pasta, cereal, doughnuts and candy--should be avoided to prevent unnecessary fat deposits.
Weight Training
Weight training for bodybuilding requires strength building and mass development. Compound exercises as well as isolation exercises should both be incorporated into your bodybuilding program. According to the American Council on Exercise, building strength requires low repetitions of heavy weight--typically four to eight repetitions per set. Building size and mass requires slightly higher repetitions--typically eight to 12 repetitions. Increasing strength is important so that you can lift heavier weight with more repetitions. This is called progressive training and is a cornerstone to bodybuilding.
Cardio
Cardiovascular training is not the main objective of bodybuilding programs but still plays an important role for overall fitness. Since the objective of bodybuilding is to keep muscle mass, minimal amounts of cardio are recommended--often no more than three 20-minute sessions per week. Too much cardio can deplete energy stores needed for muscle maintenance and lead to muscle cannibalization.
Program Design
Program design for bodybuilding should focus on using split sets--working similar muscle groups together--and single muscle routines--working one muscle per day. Typically these types of programs tend to work the best, especially for hard-gainers who have a difficult time keeping muscle size. Ultimately, program design will be based on your body type. If you tend to keep weight on, single day muscle workouts can give you plenty of time to recover without losing mass. If you’re a hard-gainer, split sets may be recommended to give you time to rest and preserve calories.
Rest
Rest is paramount in any bodybuilding program. Because most muscle building occurs during sleep, it’s important to get the recommended allowance. Sleep is also important for helping to recharge your mental batteries and to regulate hormone levels--two areas bodybuilders take very seriously. You should never lose sleep because of a workout. This will only speed up over-training and slow your bodybuilding gains.
References
- "ACSM’s Resources for the Personal Trainer”; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al; 2006
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