Bodybuilding Workout Programs

Overview

Bodybuilding is a sport that is done as either a profession or recreation. It takes long hours of pinpoint dedication and devotion to build your muscles. The components of bodybuilding involve working out at the gym or at home with the use of dumbbells, barbells and the weight of the body as resistance.

Significance

Bodybuilding workout programs are significant to the body if you are competing in a competition. Sacrifices need to be made that include daily workouts--sometimes more than one a day--and a strict diet plan.

Function

The main function of a bodybuilding workout program is to get bigger muscles and get them as defined as possible, or "ripped," as it is often referred. Training is done with the idea of performing in a competition and winning an award; training may also be done to achieve personal fitness success.

Size

Bodybuilding workouts consist of doing heavy weights with long rest periods between. This causes the greatest amount of muscle gain. Rest periods are generally 1 to 4 minutes, there are usually 16 to 24 sets of exercise per workout and there are anywhere from 6 to 12 reps performed for each set. The exercises themselves are either multi-joint like bench presses, back rows, pull-ups and squats, or isolation exercises like tricep extensions, bicep curls and lateral raises.

Time Frame

Muscle groups are worked on split schedules. For example, a 4-day split schedule can consist of upper body one day, lower body the next, off the next day, upper body the next, lower body the next, then two days off. Another common type of split schedule is a 6-day split where you work one body part once a week. For example, you would do chest on Monday, shoulders on Tuesday, back on Wednesday, triceps on Thursday, biceps on Friday, legs on Saturday and Sunday off. This kind of routine would involve doing six or more exercises for each muscle group.

Nutrition

Muscles are built on proper nutrients. Protein is used to repair broken down muscle tissue, carbohydrates are used for energy and water is used for hydration. Without proper nutrition, the workouts and the goal to build muscle would be compromised. Foods high in sugar, sodium and saturated fats are avoided and foods like lean meats, dairy products, fruits, vegetables, fish and whole grains are consumed. Meals are eaten every few hours throughout the day and they consist of a balance of protein and carbs.

Identification

Supplements are often used in bodybuilding to speed recoveries, increase energy and promote muscle growth. Popular supplements that are used include multi-vitamins, creatine, glutamine and nitric oxide (NO2). This is a natural approach. Steroids, on the other hand, are synthetic and are sometimes used as well with the same muscle-gaining goal in mind. They increase the body's output of testosterone, a muscle-building hormone. Although they may be effective, steroids are illegal and also come with serious side effects like hypertension, cardiovascular disease, aggressive behavior and impotence.